POWER LAB 2.0
We believe in...
STRATEGY > RANDOMNESS
We want a plan to execute whenever we show up to workout.
SUSTAINABILITY > BURNOUT
We need something we can stick to.
EFFICIENCY > TIME
We love our gym time. We also have a life and need our time to be as efficient as possible.
PERFORMANCE > AESTHETICS
We LOVE the process. Gains are cool but it's not what motivates us.
GROWTH > EGO
We show up to the gym humble, with our head down, and ready to work.
GRACE > PERFECTION
We understand that this is a life long learning process. We don't aim to be perfect.
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MUSCULAR
STRENGTH
MOBILITY
MOVEMENT
PATTERNS
CONDITIONING
CORE
You're not new at this...
Maybe you used to do CrossFit. Or, maybe you've trained on your own for a while at a local gym. The thing is, you know what you're doing compared to the average person at the gym. You aren't brand new to fitness. So...why join a program? Well, you just really want to prioritize getting strong and having bomb movement patterns. You also want to feel good and enjoy it at the same time. Even though you could throw together some workouts, you like knowing that someone put a lot of thought into your workouts. Because frankly, you don't really want to take the time to do that yourself. And let's be real...sometimes you could use the extra accountability to keep you on track.
Equipment Required
Dumbbells
Kettlebells
Barbell and Plates
Rack
Pull Up Bar
Resistance bands
Jump Rope
Running Space
A Box
Glute Loop
PVC Pipe
Bench
Interactions and feedback via True Coach
Video, movement, and workout explanations
Weekly check-ins via text
Education for each training phase
Audits to receive feedback on your movements
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You're not on your own
This you?
You enjoy training and like to learn about the WHY behind training
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You like to workout on your own but still could use some help with accountability
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You like to make sure you are doing things the RIGHT way
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You don't like to waste your time with figuring out the best way to train for yourself
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You want your training to be time efficient and effective
Your workouts are important to you but you can't be spending hours in the gym
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Then you are going to freaking love this.
We use the True Coach App to...
The True Coach App is your home base in PL 2.0. You have all of your membership information in one place via your account profile. This is how you view your daily workouts, review your schedule for the week, track your training progress via your metrics, and communicate with me. I get notifications when you finish your workouts so I can interact with your results. Other TC features include a built-in interval timer and stopwatch, a video input section to upload your movement audits, and workout history tracking.
Training Phases
Phase One: Muscular Endurance Phase
Key points and goals: Establish and asses baseline strength and conditioning. Gain muscular endurance by implementing high-rep sets. Lift focus 3 x per week with conditioning 2-3 x per week.
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Phase Two: Hypertrophy
Increase muscle size and strength by implementing corresponding sets, reps, and weights. 3 Weightlifting focus days and 2 conditioning focus days per week.
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Phase Three: Strength
Increase absolute strength and reestablish a baseline of strength. One rep maxes are retested at the end of this phase. Lift focus 3 x per week with conditioning 2-3 x per week.
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Phase Four: Aerobic Fitness Phase
Increase aerobic capacity while maintaining strength using methods such as steady-state training and cardiac power intervals. Lift focus 2 x per week with conditioning 3 x per week.
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Phase Five: Undulating Periodization with Olympic lifting focus.
A fluctuation in muscular endurance, hypertrophy, and strength training.
Lift focus 3 x per week with conditioning 2-3 x per week.
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Phase Six: Wendler 5.3.1
We're going through one of the most popular powerlifting programs of all time that hone in on the deadlift, back squat, and deadlift. Lift focus 3 x per week with conditioning 2-3 x per week. This is a 2 part phase with a deload week in between.
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Phase Seven: Aerobic Fitness Phase 2
Increase aerobic capacity while maintaining strength using methods such as steady-state training and cardiac power intervals. Lift focus 2 x per week with conditioning 3 x per week.
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Phase Eight: Undulating Periodization with skills focus.
A fluctuation in muscular endurance, hypertrophy, and strength training. Focus on advanced movements such as pistols, toes to bar, and Oly lifting. Lift focus 3 x per week with conditioning 2-3 x per week.
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It will take about one year to complete all 8 phases. This program was made to be repeatable. At the end of phase 8, you will automatically restart the program unless you opt to cancel your membership.
frequently asked questions
Is there a contract?
Nope! You can cancel anytime.
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What if I miss a workout?
You can make it up on your rest day or you can just skip it.
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What is the training schedule?
The schedule is auto-set to work out on Monday, Tuesday, Wednesday, Friday, and Saturday. Rest days are Thursday and Sunday. You can adjust this however you'd like. You can hop forward to "upcoming workouts" or go back to "previous workouts" in the app.
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When can I start?
Fill out the enrollment form and we'll get the process started within 24 hours. You can also give me a start date in the enrollment form if you need time to purchase equipment still.
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What experience do I need?
6 months + experience with a barbell is required
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Is this on Zoom or what?
This is not a live workout video. Instead, you are given a detailed training program that you follow and do on your own. Movement videos and workout explanations are provided.
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What if I can't do a movement?
Movement modifications are provided in each workout.
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How long is the program?
It is ongoing. Your membership will run month to month until you opt to cancel.
