Why I started Stndrd Coaching:
I spent 15 years of my life training for one single thing. And then when I retired, that clarity was all gone.
I still had a lot of drive. I still had a lot of discipline. I just didn’t know where to put it. But slowly, over time, that discipline and drive started to erode because I wasn’t seeing the same progress.
I didn’t know the direction that I wanted to go. This is one of the main reasons why I wanted to start standard coaching because I believe that most people don’t fail to hit their goals because they don’t have discipline, because they don’t have a clear plan. They don’t have a system that actually fits their mind and their lifestyle so that they can reach their full potential.
At standard, we believe in understanding both your mind and your body and your goals. We help you understand them and we help curate a specific plan tailored to you so that you cannot fail.
You can continue to make progress. And that momentum doesn’t just help you hit your fitness goals, but it helps you be better in every other area of your life.
If you guys want to find out more about standard coaching and how we operate, check out the link.
@cbum
“Anything is possible to those who believe.”
Helen Maroulis came to STNDRD dealing with head and shoulder injuries. Through modifying her lifts, we’ve been able to help her continue training while allowing her body to heal.
Justin King didn’t just help address the injuries themselves. He understands athletes as a whole: mind, body, soul, and spirit. By identifying the problem and solving it, the result is amplified progress and performance.
Nobody said becoming the best athlete is easy.
Kei’Trel Clark has been with us for three offseasons, drawn in by the work and results he saw from Jalen Thompson and Budda Baker.
This offseason, his focus is explosiveness, stability, and staying healthy for the season ahead.
From day one, our approach has been detail-oriented, starting with the initial assessment, understanding his body, tracking body weight, and reviewing blood work.
We’re excited to see what’s coming this next season 👀🤫
This comeback is personal.
Sara Sigmundsdottir has been making progress she hasn’t felt in a long time. Since January 9th, Sara’s strength has returned in positions she once felt hesitant in, and her confidence in movement is building again. Finding a like coach Justin King, someone who understands both physiotherapy and elite athletes isn’t easy, but that combination has made a real difference.
She’s genuinely happy with how her body feels, excited about the progress, and fired up for the season ahead.
Fingers crossed. 🤞😉
Want bigger, stronger triceps? Add these 3 exercises to your next arm day 💪🔥
1. Rolling Tricep Extensions
2. Decline 1 1/4 Tricep Extension
3. Hairline Press
Train them with intent and watch them grow 👀
6 ways to improve your performance as an athlete 👀
Practice your sport.
Build structural balance.
Fuel with whole foods and proper hydration.
Follow a periodized program.
Prioritize sleep.
Cultivate competitive drive.
Neglect one and progress stalls.
Commit to all six and results follow.
Save this and train with intention. 🙏🔥
Want seriously juicy biceps? Add these 3 exercises to your next arm day 💪🔥
1. Mid semi pronated EZ bar scott curl
2. 45 neutral dumbell curl
3. Low pulley fat bar supinated curl
Train them with intent and watch them grow 👀
Your calves do more than just look good. They play a critical role in knee stability, and if you’re not training them, you’re increasing your risk of injury in almost every athletic movement. Follow to learn how to train your calves properly, starting with each muscle and the exercises that support it.
If you want to decrease your 40 time, start with these 6 exercises. Speed begins with posterior chain strength and the ability to apply force into the ground.
1. 45 degree back extension 1 1/4 @ bottom
2. Unilateral reverse hyper iso hold 20-30 seconds
3. Horizontal back extension
4. Snatch grip RDL
5. Barbell bellseated good morning
6. GHR
If you’re struggling with your pull-ups, follow and save this simple progression for your next upper-body day
1. Mid neutral chin up 10 sec eccentric amrap + mid neutral pull down 8-10 reps (tempo: 4010)
2. Mid neutral chin up x3 8 second eccentric pauses amrap + mid neutral pull down 8-10 reps (tempo: 4010)
3. Partner assisted mid neutral chin up 4-6 reps (tempo: 4010)
4. Mid neutral chin up amrap
