The start of my fitness journey:
I started high school with very high academic and athletic expectations for myself. This changed when I got my first concussion. I was taken out of school and unable to play sports. This happened three years in a row in the first quarter of freshman, sophomore, and junior year. I became depressed and very anxious. I needed to find an outlet that would give me something to look forward to and get my energy out. This is when I found fitness. I researched and became very intrigued by self improvement, the human body, and exercise. I Found powerlifting and weightlifting and realized how much I loved it and that I could make a career out of it.
Powerlifting Club:
Powerlifting has taught me many things such as, patience, self discipline, mental and physical capability, and character development. Pushing yourself in the gym in a positive environment is great for physical and mental health. For my capstone I wanted to share the experience I have gotten from powerlifting with kids at SLA. Powerlifting Club takes place at the Philadelphia Sports Club on 18th St and Market St. I teach the members how to do weightlifting movements safely with proper form. Overall our goal is to increase our strength in the three powerlifting movements, the squat, bench press, and deadlift. Each member of the club has specific fitness goals so I shaped their training program around their goals. Powerlifting club has given me hands on experience with training people and helping people reach their fitness goals. I want to be a personal trainer or health coach in the future so this has benefited me greatly. After training the guys for three months, seeing their results in my own eyes has given me confidence to pursue my dream of being a personal trainer.
I started high school with very high academic and athletic expectations for myself. This changed when I got my first concussion. I was taken out of school and unable to play sports. This happened three years in a row in the first quarter of freshman, sophomore, and junior year. I became depressed and very anxious. I needed to find an outlet that would give me something to look forward to and get my energy out. This is when I found fitness. I researched and became very intrigued by self improvement, the human body, and exercise. I Found powerlifting and weightlifting and realized how much I loved it and that I could make a career out of it.
Powerlifting Club:
Powerlifting has taught me many things such as, patience, self discipline, mental and physical capability, and character development. Pushing yourself in the gym in a positive environment is great for physical and mental health. For my capstone I wanted to share the experience I have gotten from powerlifting with kids at SLA. Powerlifting Club takes place at the Philadelphia Sports Club on 18th St and Market St. I teach the members how to do weightlifting movements safely with proper form. Overall our goal is to increase our strength in the three powerlifting movements, the squat, bench press, and deadlift. Each member of the club has specific fitness goals so I shaped their training program around their goals. Powerlifting club has given me hands on experience with training people and helping people reach their fitness goals. I want to be a personal trainer or health coach in the future so this has benefited me greatly. After training the guys for three months, seeing their results in my own eyes has given me confidence to pursue my dream of being a personal trainer.
S P E C I A L I Z E D P R O G R A M S F I T F O R Y O U R G O A L
Novice 5x5 Program
$20.00
The Novice 5x5 program is a basic strength and muscle building program for beginner lifters. This program should be run before any of the intermediate or advanced programs of you are new to lifting. Your progression will be measured by your 5x5 on the different lifts you will be performing.
Squat 5x5, Bench 5x5, Deadlift 5x5.
Attempt to increase weight by 5 pounds each week.
When you buy a MDW Fitness program you receive a pdf with the program and my personal contact. You can contact me at any time by text or call. Weekly skype/facetime calls will be held when possible to answer any of your questions and to measure progress.
Squat 5x5, Bench 5x5, Deadlift 5x5.
Attempt to increase weight by 5 pounds each week.
When you buy a MDW Fitness program you receive a pdf with the program and my personal contact. You can contact me at any time by text or call. Weekly skype/facetime calls will be held when possible to answer any of your questions and to measure progress.
Intermediate Powerbuilding Program
$20.00
The Intermediate Powerbuilding Program focuses on the 1rm progression of the squat, bench, deadlift, and muscular hypertrophy. The program allows you to specialize on one of the movements to allow for the most progression and growth in that muscle group. This program is meant to by ran after the novice 5x5 program.
This is a 6 day program ran as chest/arms, back/arms, shoulders, Chest/arms, back/arms, legs.
When you buy a MDW Fitness program you receive a pdf with the program and my personal contact. You can contact me at any time by text or call. Weekly skype/facetime calls will be held when possible to answer any of your questions and to measure progress.
Advanced Hypertrophy Program
$20.00
The Advanced Hypertrophy Program primarily focuses on muscle hypertrophy. The program will increase strength but prioritizes muscular growth. This program is for advanced lifters, it is a 6 day program ran as a legs, push, pull split. The program is designed to have lot of volume and pump work while incorporating heavy compound movements. Compound exercises will be 6-12 reps but burnout and drop sets will be higher volume.
When you buy a MDW Fitness program you receive a pdf with the program and my personal contact. You can contact me at any time by text or call. Weekly skype/facetime calls will be held when possible to answer any of your questions and to measure progress.
Advanced Powerbuilding Program
$20.00
The Advance Powerbuilding Program focuses on strength and hypertrophy. It is a 6 day split ran as legs, push, pull. Different days will have different goals, earlier in the week will be strength days focusing on progressive overload in the compound lifts. The later days in the week will focus on speed, hypertrophy, and form.
When you buy a MDW Fitness program you receive a pdf with the program and my personal contact. You can contact me at any time by text or call. Weekly skype/facetime calls will be held when possible to answer any of your questions and to measure progress.
When you buy a MDW Fitness program you receive a pdf with the program and my personal contact. You can contact me at any time by text or call. Weekly skype/facetime calls will be held when possible to answer any of your questions and to measure progress.