Chief Strength Training

Hi, my name is Malik and I’m your coach. I want to see you win and help become the strongest version of yourself- whether that’s physically, mentally, emotionally, or relationally. I care deeply about you as a person along with your overall health and fitness. The reps, sets, and exercises matter but you matter more. It’s my job to challenge you and push you to be the version of yourself that we both know is possible. You’re stronger than you think and you’re capable of more. I’ve helped a lot of people see that and I’m confident that I can prove it to you too! I know that you get busy with work and family which can make things complicated sometimes but I also know that nothing changes if nothing changes. It’s hard to prioritize your health but it’s also hard to feel stuck, drained, and like a stranger in your own body. Choose your hard. If I’m not the coach for you, that’s okay. I’m not for everyone and I’m very comfortable acknowledging that. Regardless, my goal is to help however I can. I don’t care if it’s as your coach online, in person, as a hype man, or even just as a resource on this app. I just want to see you win and see you get strong. #rva #richmondva #rvapersonaltrainer #rvafitness #personaltrainer #groupfitness #aboutme #trainforlife

Chief Strength is dedicated to helping adults of all ages regain and build strength. We train for life and all that comes with it. Our core services are (but not limited to) online training, mobile personal training (we come to you), 1:1 personal training, and small group personal training. Chief Fit Club is our group based HIIT classes mainly on Saturday mornings at 7:30AM & 8:30AM. We are working to get these classes on ClassPass ASAP. We appreciate your patience as we continue to refresh our socials, our site, and our communications. What does this mean for you? Tell a friend to tell a friend. We’re here to stay. See you soon. #rvafitness #richmondpersonaltrainer #rva #richmondva #rvatrainer #smallgrouptraining #groupfitness

Fridays are AMRAP days at the gym and this Full Body AMRAP workout is exactly what you didn’t know that you needed with strength AND conditioning. The best part? It only takes 36 minutes (not including the warm up, but please warm up). Save this reel so you can try it later! When you do, let me know what you think! Round 1 x 6 minutes: 10 Plate Snatches 20 Plate Jumps Round 2 x 6 minutes: 12 Band Pull Aparts 20 Banded Hammer Curls Round 3 x 6 minutes: 6 Inchworms (option to add push ups like I did) 10 DB Goblet Squats Round 4 x 6 minutes: 12 KB Swings 8 Burpees Round 5 x 6 minutes: 100m run 100 jump squats Also, shameless plug for the @lululemon fit today. Of course I’m usually wearing lululemon anyway but today was literally all the way down to the shoes so we have to take a second and appreciate it. Shirt: EasySet Training Sleeveless Shirt Shorts: Mile Maker Run Crew Ripstop Lined Shorts Socks: Power Stride Crew Socks Shoes: BeyondFeel Running Shoes Hope to sweat with you soon 🔥 #lululemonambassador #rvafitness #rvatrainer #rva #fitness #workout #gymmotivation #healthylifestyle

It’ll never be perfect and it won’t always be easy but it’s always worth it. Keep going. #rvafitness #rvatrainer #rva #rvapersonaltrainer #fitnessmotivation #fitnessjourney

There will never be a “perfect” time to start. Life will always be busy. You’ll always have responsibilities. And that’s exactly why training matters. You train for the season you’re in, whether that’s building a career, raising kids, or just trying to stay consistent. You train for what’s ahead so your future self has the strength, energy, and freedom to keep doing what you love. You train for longevity because the choices you make today set the tone for tomorrow. If you don’t know where to start, I’m here to help. DM me “TFL” to get started. Don’t wait. Don’t hesitate. Start now. Your future self is counting on it. #rvafitness #rvatrainer #lululemonambassador #richmondpersonaltrainer #richmond #rva #trainforlife

Training for life means different things for everyone. Here’s a quick glimpse of a few exercises from a pre tennis match training session with Chrissy from last week. In this session we focused on exercises and movements that mimic what she might experience on the court. Not flashy, just effective. No matter what season of life you’re currently in or are about to enter into, our goal is to prepare you for it and to help you be your strongest and most confident self during and beyond it. #trainforlife #rvatrainer #rvapersonaltrainer #rva #rvafitness

Training for life has different meanings in different seasons. In our senior fitness programs, the goal is to help improve the quality of life for our clients by regaining and building strength so that they can continue to live independently for as long as possible. Gayle has been able to see the benefits from the work that we’ve done and has even been inspired to pick up an old hobby. That’s what it’s all about. #richmondpersonaltrainer #seniorfitnessspecialist #rvafitness #personaltraining #seniorfitnessclasses

Another day of getting’ it 🔥⬇️ If I’ve never mentioned it before, full body strength workouts are undefeated (in my humble but correct opinion). As someone that usually always has a lot going on, full body workouts come in clutch. It allows me to get a lot of work in with just 3-4 days per week. When I was doing a bro split, if I had a busy week and missed a day in the gym it would throw my whole week off and lead to inconsistency in my workouts and the results that I was looking for. When I finally started doing full body workouts, everything changed for me. It helped me build some consistency in the gym which ultimately led to more results and I haven’t looked back since. Today’s workout is part of my “Train for Life” strength training program. This 8 week Program includes 4 full body workouts (with modifications and progressions) per week along with active recovery and rest days. If you need some direction in your workouts or a program to follow in the gym, the Train for Life program might be for you. DM me “TFL” for the link to get it. Today’s work: 1A. KB RACKED BOX SQUAT, 4x10 1B. DB SEATED SQUAT JUMPS, 4x10 1C. TRICEP BOX DIPS, 4x10 2A. HEROBOARD HAMSTRING CURLS, 3x8 2B. FLOOR ASSISTED BB PULL UPS, 4x MAX REPS 3A. PLATE LATERAL LUNGES (I wasn’t in frame for the video), 3x8EA 3B. BEAR PLANK DB PULL THROUGH, 3x10 Try it out and let me know what you think 😮‍💨 #rvatrainer #rvafitness #richmondpersonaltrainer #lululemonambassador #rvapersonaltrainer #onlinepersonaltrainer #personaltrainer #richmondva

Are you tight on time but still want some movement that’ll get that heart pumping? Check out this timed conditioning circuit! 10 Rounds: 100 reps of jump rope 10 Thrusters (45lb plate thrusters shown here but any variation works) - The goal is to complete all 10 rounds, as quickly as you can. Keep in mind, that the reps will add up sooner than later. - For this particular workout, I only took about 10 seconds between jump rope and thrusters and 30 seconds of rest after each round. -If you want to intensify the workout switch the thrusters out for a burpee or burpee adjacent exercise 😮‍💨

When we talk about helping you regain and build strength, we don’t always just mean physical strength. To be clear, physical strength is extremely important and there could be a completely separate post about that. (See Slide 6) Strength Training and fitness is about much more than moving weight or even breaking a sweat. Every time you show up for yourself, you have the chance to build mental toughness and push through the hard sh*t. You have to train and build mental toughness the same way that you train any other muscle in your body. It’s intentional. Are there going to be days where you don’t feel like showing up? Without a doubt. Is training going to feel inconvenient some days? Without a doubt. Is it going to be hard? Without a doubt. But at some point, life is going to show up swinging and things are going to get tough. Without a doubt. That’s exactly when the strength and mental toughness come in handy. That’s what we train for. That’s what it means to “Train for Life.” These are just a couple of videos of some of the work that’s been put in over the past week or two. Our goal is to help adults of all ages regain and build strength- physically and mentally. We are accepting a couple of new clients. If you’re looking to make a change and take the next step on this journey, DM us, fill out the training application in our bio, or send us an email at [email protected]. #rvapersonaltrainer #richmondpersonaltrainer #rvafitness #rvagrouptraining #personaltrainer #richmond #rva

“Train for life.” Depending on where you are in your journey, that can look different for everyone. For the residents in our Gentle Strength classes, training for life looks like balance training, working on core stability, and regaining and building confidence in everyday movements. Our goal is to help them live independently as long as possible. No matter where you are on your journey, we are here to help you become your best and strongest self. DM us “Train for Life” for more details on how we can help. #richmondtrainer #richmondpersonaltrainer #richmondfitness #seniorfitness #strengthtraining #rvafitness #personaltrainer #groupfitness

Getting 1% better day by day, brick by brick💪🏾 Here’s a couple of clips from some recent workouts. Looking to regain or build your strength? DM me “COACH” to get started. #richmondpersonaltrainer #richmondpersonaltraining #rvafitness #personaltrainer #onlinepersonaltrainer