- October 17, 2023
How To Fix Your Barbell Squat Form
Several misconceptions about the correct barbell squat form and popular coaching cues persist. And those cues are hurting your
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Personalized Coaching
WORK ONE ON ONE WITH IAN from anywhere
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HOW DOES IT WORK?
There is a detailed why behind every decision we make
Everything we do is built off of an assessment. As we like to say assess do not guess.
Think about this as an extremely specific plan made exactly for you with the goal of improving your health and fitness.
The assessment will tell us exactly what you need to work on.
Together we will formulate the best approach to reaching all of your goals while improving your breathing, mobility, body composition, and athleticism.
THE PHILOSOPHY
Context is king. Anyone who has truly studied the human body can appreciate the fact that it is a system of dynamic subsystems that integrate into extreme complexity.
Ian is a specialist at improving the major systems inside your body that contribute to your health and fitness.
This is about improving your sleep so you can train harder.
It’s about mastering your breathing so you can dominate the stress of life.
Combining mobility and strength will have you feeling your best.
Whatever your goals are… together we will create and adapt the best plan for you to do anything.
THIS IS NOT ONLY ABOUT JOINT HEALTH.
individual program testimonials
WHAT'S INCLUDED
All of our personalized programs are 12 weeks long.
Each program includes a video assessment tutorial and your programming is delivered via the Train Heroic app.
CHOOSE FROM 4, 8, OR 12 SESSIONS.
free consultation call
If you would like to speak with ian,
you can view his schedule and
book a free consultation call
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THE FORMULA
1. DETERMINE PHYSICAL CAPACITIES
This is how we find out what you can and can not do utilizing a thorough assessment. This ensures that your program never puts you at risk while simultaneously choosing the correct progression to improve as soon as possible.
2. PROGRAM WITHIN THOSE CAPACITIES
If you can not get overhead without throwing your lower back into the job of your shoulder, then overhead pressing is going on the shelf for a little. We will maintain strength doing exercises such as landmine presses and yoga push ups. You are still getting strong and even more importantly you are not getting hurt. Individual programming is about setting you up for success right from the start by getting rid of any guess work.
3. PROGRAM ADDITIONAL WORK TO EXPAND CAPACITIES
Here is where we add specific mobility work to expand the movement options you have. Let’s keep the same example and continue with we do not have the capacity to get overhead. We need to make sure we have adequate internal rotation and shoulder flexion. With a consistent approach we can improve the capacity of your shoulder getting overhead with load. Programming at the highest level will improve mobility and strength without compromising aesthetic goals either.
4. REASSESS AND REPEAT
This is a process and serves as a great reminder of why we choose twelve week programs instead of monthly. This structure will ensure your greatness and full potential is reached as soon as possible with realistic expectations.
FAQ
We make our individual programming twelve weeks mandatory for a ton of reasons. The main reasons are to establish realistic expectations and ensure progress. True biological change at the joint level takes longer than four weeks. This is our highest commitment of service allowing us to do everything in our power to help you succeed. We do offer other training options such as our level 1 and 2 Kinstretch Anywhere programs which are less money and commitment. Feel free to reach out via email and find out what option is best for you.
No. Just as we are committed to you, you need to be committed to the program.
Every exercise in your program will come with a detailed coaching video. Students are also encouraged to video exercises they have questions about for form checks.
You will be able to ask unlimited questions during the 12 weeks including video review of anything. For example, we strongly suggest videoing your controlled articular rotations every few weeks and sending them in. In addition, Ian is available via email anytime for check ins or questions.
No! The program is based off of your goals so it will always be the perfect mixture of what you want and need. For example, you might be working on your front split which is exactly what your program will reflect. If your main goal is weight loss then your program will be completely different with only the mobility work necessary for your overall success.
Absolutely. We have had great success with our online whether you want to throw 90 miles per hour or PR your marathon time. We will base your plan of your assessment and goals leading to the right amount of aerobic capacity, mobility, and strength training. If you have specific concerns or questions about your athletic potential please email Ianmarkow@gmail.com
In general yes. The best route for anyone with serious injuries is to email Ianmarkow@gmail.com with all of the information you have included physical therapy notes, MRI’s, and a detailed summary of your history. In the case that we feel you need more help we will absolutely tell you and advise against signing up for online training.
This is a very common question we get from FRCms looking to learn how to implement mobility training. While the answer is yes… we created our course Mobility Coach Plus specifically for this situation. You can definitely to both but think of one on one training as going through the process as the trainee instead of learning through the lens of a coach
Your availability and level of commitment are defining factors in your program design. This means we will not give you more than you can handle and always enough to make progress. In general, 20 minutes a day for maintenance work and 4 days a week of 60-90 minutes is a winning formula. Your training background is huge factor here also meaning an athlete trying to capture that last 5% of potential will need to train more than someone who is getting back into shape. It is important to note that this training option allows for feedback and changes to be made throughout the program so nothing is set and stone.
Similar to the question about hours per week this is all about you. Having a world class gym opens up a lot of doors but we have had so many people make a ton of progress right in their own living room. Feel free to reach out to Ian before buying anything for your home so we can make sure it is the best use of your money.
STEPS TO GET STARTED
We use the free train heroic app to host your program
It is extremely user-friendly and allows you to ask questions, input numbers, and provide feedback.
Step 1
Sign Up.
Pick between 4, 8, or 12 live online sessions over the 12 weeks.
Step 2
You will be sent a tutorial on how to do your assessment. Ian will review the results with you on your first video call.
step3
Ian will review the results with you on your first video call.
Step 2
You will be sent a tutorial on how to complete your assessment. Ian will review the results with you on your first video call.
free consultation call
If you would like to speak with ian,
you can view his schedule and
book a free consultation call
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