Personalized Fitness Standards

Max Strength

Barbell Back Squat

The lifter must descend until the hip crease is below the top of the knee and return to full extension of knees and hips for a valid rep

Barbell Bench Press

The bar must be lowered to the chest, paused motionless, and pressed to full lockout with both arms while maintaining feet, head, and glutes in contact with the bench

Barbell Deadlift

The bar must be lifted from the floor to a standing position with knees and hips locked, shoulders back; no downward movement of the bar is permitted before lockout

Barbell Strict Overhead Press

The bar must be pressed from the shoulders to full elbow lockout overhead without knee or hip drive, maintaining a stable standing position

Muscular Endurance

Pull Ups

The body must start from a dead hang with elbows extended and chin must clear the bar without kipping; only strict reps are counted

Push Ups

The body must remain straight, chest must touch the ground (or fist/block), and arms fully extended at the top for a valid rep

Plank

The body must remain straight with elbows under shoulders, feet no wider than shoulder-width, and no sagging or raising of hips until failure

Dips

The body must descend until the upper arm is at or below parallel to the ground, then press to full lockout at the elbows

Power

Vertical Jump

Performed with two feet from a flat surface jumping as high as possible. Without proper measurement equipment. I prefer to land on a box with legs and hips locked out to test vertical jump. Less accurate but available in almost all gyms.

Broad Jump

Jump forward with two feet from a standing start and land under control without falling backward. Measuring from start point (toes behind) to back of heels in landing.

100m Dash

Timed from a standing start or blocks to 100m, with the clock stopping when torso crosses the finish line.

Cardio

1 mile Run

Measured on a 400m track (4 laps + 9.34m), time is recorded when torso crosses finish line

5k Run

Run a measured 5-kilometer (3.1 mile) distance on a track (12.5 laps around track), treadmill, or GPS-verified course. Record your time from the start to when you complete the full distance

12-Minute Cooper Test

Athlete runs as far as possible in 12 minutes on a track; total distance covered is the result.

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What does the Training Valor program include?

This program includes a nutrition and training program updated weekly based on your schedule, progress, and enjoyment. I update them personally after feedback from you via text messages and call(s) throughout the week. This is part of having a coach-to-client interaction level that is maximized for accountability, adherence & success.

Can I choose only Training or Nutrition?

Yes, those program options are available individually as well and feature the same amount of client-to-coach interaction. Each program is still updated weekly based on progress, schedule, and adherence.

What kind of workouts will I receive?

This is the best part about how the Training Valor program works! This depends on what interests you, motivates you, what you have access to, and what your goals are. We work as a team to find what activities will be best for YOU. That means, you may have a program based on what specific amenities are available in your gym. You may have an at-home program unique to your surroundings and what equipment you do or don’t have access to.

Do I need access to a gym?

NO! I focus on what you enjoy, and what environments you want to be in multiple times per week. A gym typically has a lot of equipment to allow for many different types of training. Not having a gym, may mean that building freakish strength will require a unique approach. But you will be surprised by how many activities at your own home, at the park, a track, or your driveway can seriously impact on your body.

What if I have dietary restrictions?

Within the nutrition form, I ask what food restrictions you have among many other things. I use this information along with your preferences, goals and schedule to create a program unique to YOU.

How do I sign up?

Use the “Apply for 1-1 Training” tab to complete your application. I use this basis of information to connect with you and continue the process. This includes additional forms for Training and/or Nutrition. I may have supplemental questions for your Specific situation that aren’t answered in those forms.

How do I cancel my subscription

I don’t work like a typical commercial gym and require you to jump through hoops to cancel your membership. You can cancel your membership here or via the link at the bottom of the “Online Training” page.