OK, hunker down, friends, because I’ve got a lot of info coming your way. I have been asked many questions about the new Unapologetically Strong Coaching program, and honestly, the enthusiasm I’ve seen from those who have already snagged a spot on the team is so, so thrilling.
Below are the answers to your most commonly asked questions so let’s get to it! Here we go!
Q: Is this program only for powerlifting?
A: Nope! This is the kick off of the brand-new Unapologetically Strong Coaching group, and the choice to pursue either powerlifting or foundational strength is entirely up to you
Q: When does the program start?
A: We are off and running Monday, April 3rd. (No time like the present!)
Q: How long does it run?
A: Your program runs for 12 weeks, and your initial commitment is for 3 months. After your that, if you’re interested in staying on to continue training for either powerlifting or foundational strength (you can definitely switch from one to the other after your initial program completion), you will have the option to stay on a month-to-month basis.
Q: When does registration close?
A: Registration closes at midnight on Friday, March 31st.
Q: Is the program in person or online?
A: It is all online! I have a strong desire to bring the sense of community and teamwork we’ve built through our results-based training method at The Movement Minneapolis to people who aren’t based in the Twin Cities (AKA people who don’t like winter much).
Q: What is the difference between the powerlifting program and the foundational strength program?
A: Unapologetically Powerful is a 12-week powerlifting program for beginner to early-intermediate lifters that will expand your strength and refine your technique in the squat, deadlift, and bench. It will also peak you to test your 1RM in those three lifts, whether you are signed up to compete in a meet or not.
Bedrock Strength is a 12-week strength program for trainees of all levels where you will build an unbreakable foundation by increasing our strength and mobility in all planes of motion.
Q: What if I’m pretty new to strength training? Will either program be too much for me?
A: Nope! New lifters can choose between the Unapologetically Powerful Beginner Training Program or Bedrock Strength. Both place a large focus on grooving the movement patterns for the squat, press, and deadlift. People relatively new to strength training are encouraged to participate — don’t feel like you have to have years of experience in the weight room.
That said, it is best to have at least a basic understanding of deadlift and squat patterns already (regardless of equipment used). While you will be given weekly feedback based on your video submissions, it’s tougher to teach the patterns from scratch without being live and in person. I always recommend working with a trainer in person to get at least a rudimentary understanding of strength-training fundamentals first.
That said, if you have at least some experience with those two basic patterns, you’ll thrive in this group. And, you’ll have access to a coach (me! holler!) who will be there to improve your movement quality every step of the way.
Q: I’ve been strength training for years, is the program advanced enough for me?
A: It very likely is, yes. Because the programs teach you our intuitive training protocol, you are ultimately in charge of determining your own training volume, density, and intensity, which is extremely helpful for beginners and veterans alike.
Q: Do I need to have access to a gym or can I do the workouts from home?
A: There is quite a bit of barbell work built into these programs and most definitely in the Unapologetically Powerful program. Whether you lift at home or at the gym, barbells, weight plates, and a power rack will be required equipment if you want to powerlift. You will also be working with other small pieces of equipment, such as dumbbells and resistance bands, so having access to a fully stocked gym will make doing the program easier.
Q: How much time commitment is expected?
A: Bedrock Strength is a 3 days per week program and Unapologetically Powerful is 3-4 days. You can expect your workouts to last between 60-90 minutes.
Our main form of communication will be in our private group on Facebook. You will want to check that at least once a day to get daily messages from me, see what other people are chatting about, and to post your own questions.
A large part of the coaching aspect of Unapologetically Strong is to improve your proficiency in your big lifts, like your squat and your deadlift, and upper body pressing movements. Because of that, you will be asked to post videos weekly videos of your lifts so that I can offer you tweaks and tips for the next time you head to the gym.
So, yes, you will be putting in some work! But it’s what you’re here for, yes? The more involved you are with the group, the more benefits you will reap.
Q: Is there a nutrition component to Unapologetically Strong?
A: Eating For Performance nutrition lessons will be provided by holistic nutritionist Steph Gaudreau, of Stupid Easy Paleo, and you definitely won’t want to miss that! (And don’t let the word “paleo” deter you: for this program, we’re definitely “paleo-ish,” and also, it must be said, we do not eliminate or criminalize any macronutrient, particularly carbs. Mmmm, carbs!)
Q: What if I’m recovering from an injury, can I still participate?
A: You can, but I wouldn’t advise it.
If you’re dealing with the sort of injury that you truly believe you can work through without detriment, we will need a copy of your doctor’s release attached to the health intake form. I will help you find modifications for any movement to make it more accessible to you.
This a great place to put in the following disclaimer, however: I am not a doctor and will not diagnose or treat any condition. If needed, I will refer you to a medical professional. And, while my scope allows me to give variations that help work around pain, I advise seeking out a physical therapist who can work with you to resolve specific pain issues.
Q: My main goal is to lose weight. Is this the program right for me?
A: Probably not. The main thrust of this program is growing the heck out of your total-body strength and improving your movement proficiency in the Big Three, so we won’t be talking a lot about weight loss.
Our focus will be on unleashing the radass that lives inside you, and the addition of Steph Gaudreau’s lessons, recipes, and webinars will help you learn how adjust your nutritional needs to your inner burgeoning athlete.
That said, you may lose weight on the program, or at the very least, decrease body fat (hey, scale weight means nothing compared to body composition).
Q: What type of results can I expect in 12 weeks?
A: So much stuff! Between all of the programs, your mobility, strength, and power are addressed. You can expect with consistent training frequency, your strength levels will go through the roof.
I will also teach you how to follow your own body and to listen to the cues it’s giving you. Combine that with progressive overload by introducing your body to new stimuli — whether it’s in the form of heavier weights, more reps, or moving faster — will ensure that your results don’t plateau.
You can also expect to make lifelong friendships with the other members of US Coaching. Remember, you’ll have a whole team of lifters cheering you on from the start to the very finish.
Stronger and more powerful in 12 weeks, with new friends? Yes, please!
Q: Do I need a Facebook account?
A: Yes. But if you’re not into sharing funny cat videos and Buzzfeed quizzes, you can simply create an account (with a pseudonym, if you wish!) for the duration of the coaching program, not “friend” anybody, and only belong to our coaching group.
Q: What do I get when I sign up for Unapologetically Strong Coaching?
A: Unapologetically Strong Coaching includes:
- A minimum 12 weeks of coaching for people who want to increase their strength, power, and confidence in a supportive, team-atmosphere, community.
- Daily coaching, support, and accountability to keep you on track and consistent.
- A private Facebook group exclusively for coaching clients.
- Detailed feedback from me based off your video submissions so that every time you head into the gym you’re confident in your knowledge of how to complete the assigned lifts safely and effectively.
- Weekly check-in emails from me, where I will detail the weekly coaching focus and distribute recipes and shopping lists from Steph Gaudreau of Stupid Easy Paleo.
Q: Does the program include a meal plan?
A: No, you don’t get a meal plan with Unapologetically Strong Coaching. We don’t do the one-size-fits-all prescriptive plan thing, but you will receive new recipes every week (shopping list included) for foods that will support your activity levels.
Q: Why buy coaching? Can’t I read some online articles for free?
A: Yes, of course. There is plenty of quality info out there for you, and you could very well take the time to sort through it, experiment with it, see if it works, take what works and discard what doesn’t and keep experimenting. It would be a lot of work, but you could do it.
But if you truly want to become a better lifter, you need to have a coach, if even for a short period. (I even have one myself and she is terrific!) You can only take yourself so far before you need another set of eyes on you that can identify your weak points and help you shore them up. A really great article or book may inspire you to create change, but the stickiest, most transformative changes tend to come from working with another human.
Q: There are so many different online coaching programs out there — what makes Unapologetically Strong Coaching different?
A: The most important thing I do is introduce you to the concept of intuitive training, so that you can learn how to improve your strength without beating up your body. The end goal is for you to know enough about your body to progress your training and sustain your healthy eating habits on your own. If that doesn’t set this program apart, I don’t know what does!
This won’t be an “on the program” or “off the program” situation. Once you have the concept practiced and down, it will stick with you for life.
You’ll also have a highly committed coach (that’s me!) and your teammates looking out for you, encouraging you, and celebrating you. You could go purchase a cookie-cutter program and try to work through it on your own, but what fun is that?!
Years of experience have taught me that working alongside a patient and empathetic coach and peers with common goals can makes things easier and more fun than you thought possible, while also helping fast-track your progress.
Q: I still have more questions, how can I find out more?
A: Leave your question in the comments below or head HERE and let’s talk it out! I would love to hear from you.