Training Guidance—One-On-One Consultation
I provide one-on-one consultations with clients to help guide them with their current training programs, solidify technique, analyze strengths and weaknesses, refine programming, and, leverage fresh new approaches. My aim is to support you in executing a successful training program by giving everything a fresh set of eyes and constructive guidance.
Programming and Training Structure Development—Individualized
Sound structure and continuous method improvement maximize progress from one training cycle to the next. Lower risk of injury, better recovery, improved technique, and more effective methods, lead to improved performance and a higher total. I see clients implementing new techniques or adding a different method everyday. Yet, one-time improvements often fail.
What I do is to help these clients optimize their training by addressing the following core issues:
Lower risk of injury: Lower risk of injury through proper warm-up, optimal volume and intensity, and overall guidance given to help avoid the same pit-falls that the veteran lifters like myself have made.
Better recovery: From improving nutrition and eliminating unnecessary body-fat to specialized rehab and recovery techniques, I help clients get healthy, stay healthy, and above all — get stronger.
Improved technique: I help my clients achieve near perfect technique by analyzing video, critiquing form and answering even the most basic questions on a daily or even hourly basis, if necessary. Everything is custom, so my level of involvement is based on what you feel most comfortable with.
Alternative training methods: After years of doing things wrong, failing, succeeding, achieving, getting injured, and recovering, I now strive to lead by sharing my lessons learned and providing insight on some of the most effective training methods, diet tricks and recovery protocol on the planet.
Dietary, Supplement and Nutritional Services
If you have had trouble sticking to a diet because you’re confused as what is best to eat, in what ratios, and at what time, or, simply get confused by terms such as “macros,” and “micros,” consider one of my dietary outlines. Rather than researching, experimenting and ending up frustrated, let me take the guesswork out of your diet and allow you to focus your energy toward training. I currently provide two basic diet options:
Diet A: A one-time, full diet layout for a 10-week off-season period. This includes supplementation guidance, as well as a personalized cardio program.
Diet B: A full diet layout for a 10-week pre-competition period. This includes supplementation guidance, as well as a personalized cardio program with weekly email communication with changes (if necessary).
Supplements and Nutrition
Cutting weight for competitive sports protocol: One week of detailed instruction for cutting weight for competitive athletics. Weight loss of 30 lbs in a week is not unheard of. The particular procedure used has been implemented by many world-record holding powerlifters.
Post training diet recovery: Stop reading the magazine ads about what you need to take to maximize recovery and get one on one advice form a pro and gain knowledge that works!
Supplement protocol: Know exactly what to take and when to take it. BS not included.
Pre-training supplementation and nutrition: Get direction on what works and what will carry you through those long training sessions. Simple and effective.
Brian’s programming for this meet was great! I had an awesome day, going 8/9 and surpassing all of the goals that I had set for the meet. All three lifts came up nicely, surprising me on meet day. I was extremely happy with how things turned out and will continue to have Brian set up my training. I would recommend him to anyone that needs help getting ready for a meet.
Weighed in at 233 on an empty stomach the morning of the meet, pretty much right where I expected to be.
Warmups felt and looked like shit. Usually do, takes me pretty much the entire warm up session to get used to the monolift again. I’m used to that feeling now though, so it doesn’t worry me.
Opened at 600, easy lift, 3 whites.
630- This was a way better lift than my opener, finally really comfortable under the bar.
660- Ted wrapped my knees for this one. We started that a little late and I almost timed out (since when does the SPF enforce that rule??). Setup was awesome, depth felt good. This was a great squat.
365- It’s a good thing I held on to this one, probably would have put it through the ceiling.
390- Good. Put me in very good shape for 1600.
410- Little slower but still a very solid lift. Setup was tight. Very happy with this.
Dave gave me shit right after the 390. Said he thought I had a lot more than 410 in me, and he was right. Also gave me a hard time about lifting raw, until I told him I am raw-gear whore and like monolifts and wraps.
530- got the 1600
560- setting up for a 600 third, little slow.
600- Missed it at the knees, weight got out in front of me.
Thanks again Brian, I couldn’t have asked for a better day.
Justin C. Healy
After becoming frustrated with lack of progress, I reached out to Brian Carroll to seek help with my pre-meet training. The customized program and personal guidance that he provided for me not only helped me stay on track but also provided me with additional confidence on the platform. As a result of Brian’s help, I finished the meet with an 83-pound PR in the squat, a 78-pound PR on the bench, an 11-pound PR in the deadlift, and a meet total PR of more than 170 pounds—all in just three months.
Justin C. Healy
My name is Richy Walker and I am 39 years old and have been training with weights for twenty-five years. I am a Powerlifter that competes in multi-ply meets mostly in the SPF. I was looking for a change to my training. I have read Brian’s log for some time and decided to ask if he did any programming for people. He responded promptly. My ten week offseason journey started. When I got the first five weeks from Brian, I would have to say that I had more than a few concerns looking at the training. I decided to go ahead with the program and not question Brian’s logic. The first five weeks came and went and even though I was still not sold on Brian’s training, my body felt great and my strength appeared to be coming along.
The next five weeks arrived. I was still a bit concerned about the training layout, but once again I made the commitment to stick to the plan and see how it turned out. The first four weeks went smooth and my body was responding well. The fifth week was a chance to see if the prior nine weeks of work had made any real difference to my lifting numbers. I was very pleased to see that my max raw squat had improved by at least sixty pounds; my raw bench had gone up fifty and at the time of writing this my pull has not been tested even though I am confident there will be much improvement with this lift also.
If I had been new to the iron game these numbers would be expected, but since I have trained with weights for the better part of twenty-five years, with the most of those being in a very structured lifting program for athletics, the results are amazing to me. I am about to start my ten week push to my next meet. If the next ten weeks go as well as the first ten, I will total elite in my second ever full meet. Brian has proven to me that his program works and will use his services in the very near future and look forward to working with him again.
From a very satisfied lifter,
Brian, I wanted to send you a note of appreciation for handling our training scheme for the pro am. That program worked very well for me resulting in PRs in every lift, and an elite 2055 total. At 39 years old it is nice to continue to get stronger and set personal bests.
I just wanted to take a second to thank you for the help with my training recently. Since you started helping me with my meet prep, I have been on a great run of meet PR’s. Seniors 09 was the first meet that you set something up for me and I ended up getting best lifter. Most recently I hit a 40lb PR total at the SPF Pro Am for 1st 242′s and 4th place overall heavyweight. Starting with Seniors 09, I have hit a PR total in 6 competitions in a row! My squat has jumped over 100 pounds. I definitely plan to continue to collaborate with you. These past 6 meets have taught me that when it comes to meet prep and training cycles; when Brian says “jump”, I say “how high?”
I was introduced to Brian through Josh McMillan a few months ago. I never really had a set program I followed leading up to a competition and with the advice of Josh, I got a hold of Brian and followed his advice & program leading up to the 2010 SPF Pro-Am. Prior to following Brian’s program, my best numbers in a meet were 507-325-490-1325 from March of 2010.
After listening to Brian’s advice and following it to a T, I went into the Pro-Am feeling more confident and healthy than ever before. Last weekend I went 550-325-525-1400. In roughly 5 months of training I added 100 pounds to my total and left an easy 40-50 more pounds out on the platform between squat & bench.
Despite being 5-6 states apart, Brian coached me through 15 weeks of training and prepared me for the best meet of my life to date.
It was a pleasure working with you, and I look forward to bigger numbers in the future with your help man.
I started having Brian do my programing about a year and a half ago. At that time I had just gotten into multi ply gear, my best lifts in the gym were 685/535/625. With Brian’s help I did the APF MI state meet in March as my first full power meet in multi ply gear, I went 750/540/716 for 2006@220 and won both the mens open 220 and best lightweight lifter. Well now, 5 months later I did the SPF pro am using all Brian’s methods. At this meet (my 2nd ever in full gear) I went 800/625/725 for a 2150@220 pro total and a win in the 220 class.
All I can say is that Brian knows his stuff better than just about anyone I have ever talked to and I cannot thank him enough. I’m looking forward to doing another meet in March and hitting some very good numbers.
So thanks again Brian, I couldn’t have done it without you.