CO-COACHING

We use a co-coaching approach with our athletes.

 We both support the athlete and the goals the athlete wants to attain. We both evaluate the programming, track performance, and review the athlete’s feedback and make adjustments to ensure the athlete’s goals are met. We use this approach because it allows for additional perspectives and insights that benefit the athlete. It also allows us to combine our strengths.  Aleli is adventurous, extroverted, and big picture focused. David is analytical, detailed-oriented, and planning focused.

 

COACHING PHILOSOPHY

  • It’s all about the athlete. Our role is to support the athlete in their journey. They choose the destination and we provide guidance and advice along the way. The athlete has final decision making authority.

  • Build a mutually trusting and respectful coach/athlete relationship. Consistent and honest communication is critical.

  • Two perspectives are better than one. Combining the athlete’s and coach’s perspective creates a more complete view.

  • Agree on and set clear expectations for both the athlete and coach.

  • Follow the data, but not blindly. Use qualitative information to supplement the quantitative data.

  • Continue to evolve and grow. We have certain beliefs on coaching and programming based on our experiences and studies. As we are presented with new experiences and information we will continue to adapt those beliefs.

PROGRAMMING PHILOSOPHY

We customize the programming to the individual, so the details will vary, but in general our approach involves:

  • A focus on sub maximal volume with progressive overload. Day to day training is about building strength and not testing it.

  • Use of variations in addition to the competition lifts. Variations can provide new physical and mental stimulus and help improve efficiencies on the main lifts.

  • Use of sub max singles during appropriate periods of training. Executing 1 rep is a skill that can be improved with practice.

  • We recommend the use of RPE. It is a good two-way communication tool between athlete and coach. It can be used to measure progress and fatigue as well as prescribe appropriate work loads.

  • We use a combination of RPE and percentage-based to prescribe an athlete’s work load. RPE allows the lifter to have more control over the training session.

Aleli Hernandez

I began my strength journey in 2012. After training for and completing a half marathon, I decided to focus on building muscle and strength. With David’s guidance, I began strength training using barbells and free weights. For me the effects of strength training went beyond physical gains. It transcended to everyday life through increased confidence. After seeing these results in myself, I felt compelled to promote strength training and began coaching others through the squat, bench, press and deadlift. I found joy in coaching others through the process and seeing them gain confidence. 

​I have 3 years practical experience as a strength coach for the general population and competitive powerlifters. To improve my knowledge and experience I have attended several educational seminars including: Iron Sisters Training Camp, the Starting Strength Seminar, Chicago Strength Symposium, the Barbell Medicine Seminar, the Barbell Coaching Academy and Progressive Rehab & Strength’s Programming Fundamentals course. I’ve been strength training for eight years and have competed in 7 powerlifting meets. 

 

David Hernandez

I began my strength journey in 2012 at the age of 32. In the spring of 2013, my wife, Aleli, suggested we compete at a Powerlifting meet. I, being the analytical and detail oriented person that I am, wanted to give this further thought. Aleli, being the adventurous and extroverted person that she is, signed up for the earliest meet she could find. She competed in the summer of 2013. With Aleli setting the example, I decided to compete for the first time in December 2013 and I was instantly hooked. Since then, over the last 5+ years I have competed in more than 10 meets across 3 different federations.

 

Over that time I realized that I enjoyed helping others who are serious about strength training. I started researching ways to help others get stronger and learned more about programming, lifting technique, meet game-planning, and the importance of the athlete coach relationship. I have learned a lot from other coaches, lifters, and the athletes I work with. These experiences along with my background as a CFA Charterholder and Senior Research Analyst has helped me become the coach I am today. While I love hitting new personal records in my training, it does not compare to the shared moments I have had with the athletes I work with when they overcame an obstacle, hit a new PR, or experienced personal growth. Being a part of that process is something that I cherish and enjoy and is the reason why I coach.

 

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