POWER NEWBIE

$600 FOR 8 SESSIONS

WHO’S THIS FOR?

Our PowerNewbie training program is for anyone who’s interested in learning about powerlifting and strength. You don’t need to have any previous training, but you should be in good physical condition***, and free from any injuries. 

WHAT’S THE PROGRAM LIKE?

Newbie training is instruction-based. We’ll focus on the one thing that every powerlifting athlete must understand in order to make real progress: excellent form. 

• Before you start lifting, we’ll do a mandatory initial assessment including a questionnaire detailing any health issues. We’ll go over your past training, any injuries and all your athletic achievements. From there, we’ll choose a focus for your training that will help you meet those goals.

• We’re going to start very light — your first lifts with me may be just the bar. That way, you learn where the bar is supposed to be and how to position it, maximizing your efforts when you’re ready to add weight.

• Plates ≠ progress. My job isn’t just to teach you, it’s also to help you recognize the progress you’ve made and the goals you’ve achieved. The real measure of success isn’t the personal record — it’s the way you think. When you know your form is correct, you can begin to push past fear and perceived limitations, becoming more comfortable with the lifts.

• In between our sessions, I’ll help you integrate your new knowledge into a regular routine. You’ll be able to submit up to two videos of your workouts during the week, or just check in to let me know how your training is going, making the most of our training sessions.

8 INSTRUCTIONAL SESSIONS

The PowerNewbie program includes eight sessions. We’ll move through the basic lifts in each muscle group, focusing on proper form and the limits and strengths of each exercise.

• Stretching: It’s our first session — that’s how important stretching is to a good practice. Stretching loosens up and prevents injury, but it also makes you more familiar with your body. You’ll be better able to recognize a little pain before it becomes a big problem. We will incorporate stretching into every other training session.

• Chest: We all want a shelf, but no shelf stays up without support. Your powerful pec shelf is supported by strong triceps and delts. We will focus on the bench press and how to make it stronger using a range of positions and techniques.

• Back (day one): We will focus on deadlifts to help you build a strong, solid back, creating a more powerful foundation for all three major lifts.

• Back (day two): Who doesn’t want a wide gorilla back and massive traps? We’ll focus on back exercises and, as we develop your traps, we’ll also focus on grip strength, which benefits every aspect of your training.

• Legs: Legs include some of the most powerful muscles in the body; they’re visible evidence of how powerful you are. To develop your legs, we’ll focus on squats. Form, bar placement, balance, eye placement — all of these seemingly insignificant variables factor into how well you perform this fundamental lift.

• Arms: You probably associate big biceps with strength, but the majority of upper arm strength is tricep strength. We’ll develop your triceps to improve your bench press and your biceps to improve how you look in short sleeves.

• Shoulders: Powerful shoulders create cannonball delts. Strong shoulders are a critical part of the incline bench (and, therefore, of the pec shelf) and also create a strong support for most upper body training.

• Build a Routine: On the last day of the Newbie program, we’ll take everything you’ve learned, align it with your goals, and set up a program for you to do on your own. This session preps you for the next level — no matter what that level is. Repeat the Newbie program, move to a Novice program, or start a more personal program with one-on-one coaching — whatever makes sense for you. This is your journey. 

Since this program will be done with light weights for form, and not for heavy weights, the primary focus of our training sessions will be demonstration, explanation, repetition and practice. If you aren’t sure if this is the right program for you, use the contact form at the top of this page and send Coach a message to learn more.

POWER NOVICE

$450 FOR 6 SESSIONS

WHO IS THIS FOR?

Our Novice program is for guys who understand the rules of good form, have a working knowledge of the basic lifts and are ready to move to the next level. 

BOTH NOVICE PROGRAMS INCLUDE:

The Novice program is performance-based. These sessions are all about improving your technique to avoid injury and make sure you get the most out of your time spent in the gym. This program is all about practice!

We’ll start with an assessment of where you are and where you want to go, reviewing your accomplishments and outlining your goals with an eye to long-term growth. Remember: it’s never too late, and you’re never too old.

The key to progress is to understand what you’re capable of. At this level, a training program isn’t about numbers, it’s about potential. So the scope of your Power Novice program depends on where you’re starting from and what’s possible for you.

• The initial assessment is a critical part of the process. Both new clients and clients who haven’t trained with Powersmith for 6 months or more will receive an additional half-hour initial assessment with the purchase of either Power Novice program. This is a critical and necessary part of the onboarding process, and not optional.

• During this initial assessment, we’ll review your goals and training history as well as the fundamentals of form. This allows us to work from the same playbook: a comprehensive understanding of where you are and where you want to go.  

• During our sessions you’ll watch and learn, then practice your new skills. We’ll carefully review technique and safety protocols. On TrueCoach, you’ll have access to technique and concept videos so you can review the fundamentals. That way, you’ll have access to materials that can help you remember everything you learned during our sessions.

• When you workout on your own, you’ll log everything into the TrueCoach app, making notes or asking questions for us to review the next time we talk. You can also record a lift or some portion of your workout and send it to me with questions, or just keep a video log of your progress.  

NOVICE POWER PROGRAM: 

The Novice Power program includes six sessions that can be purchased repeatedly: two sessions each covering deadlift, squat and bench press. This is performance-based instruction: we’ll be reviewing the fundamentals, but also digging into the smaller details that can mean the difference between progress and stagnation. 

This program can be repeated as often as you like. If you want to practice for a few weeks and then take the Novice Power program again to refine and improve your lifts, we can continue to communicate through the TrueCoach app, keeping you on track as you build your power, one lift at a time.

NOVICE STRENGTH PROGRAM:

The Novice Strength program includes six sessions: one each on arms, legs, chest, shoulders and two on back. (One on deadlifts and one on last and traps, just as in the Newbie program above). During each session, we’ll dig into a part of the body and the exercises that produce the right results for you. If you’ve made a long-term commitment to yourself — if you’re dedicated to forging your strength — this program is a great way to learn, build and grow through a balanced approach. 

Just like Novice Power, this program can be taken multiple times. For those that want to compete, I recommend that you start with Novice Strength, take it once or twice, then do a deep dive into the lifts with the Novice Power program as preparation to begin contest prep.