individualized Online Coaching

Individualized online coaching is most beneficial for individuals who have surpassed the novice phase and need the personal attention of a professional in order to intelligently progress. A novice lifter can make respectable strength gains while following blanket training programs for several months during the first year of their training. However, the more advanced a lifter becomes, the more fitted the program needs to be in order to reflect their unique training status.

Limited to 5 trainees
$200 / month
 

Elements:

  • Get our undivided attention. We only coach 5 lifters at any given time.

  • Receive personally prescribed strength training instructions based on your individual skill level and strength goals.

  • Daily form checking in order to make sure you are adhering to the parameters of your program according to the VSK standards.

  • Constant contact with Sky (your strength coach) via email and social media

  • Gain a deeper understanding of programming, lifting, and nutrition.

 

Sanctions:

  • Must be a legal adult

  • Must pass the entry video exam

  • Must commit for a minimum of 3 months

  • Must have a minimum of 3 months prior barbell strength training experience

  • Must have access to barbell training equipment (barbells, squat racks, olympic weights)

  • Must have no major injuries, ailments, addictions or disabilities which severely impact training

  • Must eat meat and other animal products

 
 Sky - VSK Head Coach  Strong First Barbell Instructor  Strong First Kettlebell Instructor 

Sky - VSK Head Coach

Strong First Barbell Instructor

Strong First Kettlebell Instructor 

Submission:

All applicants need to establish contact with VSK first in order to make their intentions clearly understood. IF you are selected to be a coaching candidate, you will be prompted by a follow up email to submit your entry exam.

In order to qualify for individualized online coaching, applicants must submit video footage of themselves passing our minimum strength and performance standards. The required lifting parameters upon entry are as follows:

  • Deadlift (conventional or sumo):

    • Applicant must complete 1 repetition with a weight that is equivalent to:

    • Men: 2 x bodyweight, rounded up to the nearest 5 lbs

    • Women: 1.5 x bodyweight, rounded up to the nearest 5 lbs

  • Bench Press:

    • Applicant must complete 1 repetition with a weight that is equivalent to:

    • Men: 1 ¼ bodyweight, rounded up to the nearest 5lbs

    • Women: ¾ bodyweight, rounded up to the nearest 5 lbs

  • Squat:

    • Applicant must complete 5 perfect repetitions with a weight that is equivalent to:

    • Men: Bodyweight, rounded up to the nearest 5 lbs

    • Women: ¾ x bodyweight, rounded up to the nearest 5 lbs

  • Military Press:

    • Applicant must complete 5 perfect repetitions with a weight that is equivalent to:

    • Men: ⅔ x bodyweight, rounded up to the nearest 5 lbs

    • Women: ½ x bodyweight, rounded up to the nearest 5 lbs