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ONLINE COACHING

Standard Online Coaching
$299.00/Month

Standard online coaching is our personalised service that gives you the tools you need to achieve your goals with barbell strength training. With 1-on-1 online coaching, you can strength train with barbells safely and efficiently with regular form feedback and custom-designed programs – from everywhere in the world. Add accountability to your training and you’ll be well on your way towards your goals.

Standard online coaching includes:

  • Feedback on every lift, every workout within 24 hours.
  • Individualised programming.
  • Access to a Starting Strength Coach to guide you step by step through your strength training journey.

FREQUENTLY ASKED QUESTIONS

What happens after I sign up?

After registration and payment, you’ll receive an email to your registered email address, with a detailed questionnaire along with notes to get you started. If you do not receive any email after 5 minutes, please check your spam/junk folder.

Upon receipt of your filled in forms, you’ll be connected to your coach and have your TrueCoach account set up. Thereafter, you’ll do first workout, which will establish a baseline of strength and give your coach a clearer idea of your level of ability. After this workout, your coach will begin writing your programming and giving feedback on your lifts for your subsequent training sessions.

What is included?
  • Custom designed programming to get you to your personal goals.
  • In-depth feedback every workout on every lift. Within the feedback, you’ll learn about the form errors made along with cues to fix those errors on your subsequent workout.
  • Access to a Starting Strength Coach to answer all your training questions.
I’ve never touched a barbell in my life, am old and have injuries (back/knee/hip/shoulder/elbows problems etc), can I train and is it safe?

In our years of experience, we’ve never had someone in the gym that couldn’t train with barbells due to the limitation they had at that time. Depending on your condition, we’ll modify the lifts and/or program to accommodate your specific situation.

See more videos at our YouTube channel here and here.

If you have further questions, please feel free to contact us
here.

What is the minimum age requirement?

If you’re a minor, we require your parent/guardian to give legal consent. While there isn’t a hard limit on the minimum, we’ll only accept you after you’ve entered Tanner Stage 4 on the puberty scale.

I’ve been sedentary all my life and worried that I am not strong enough to do the barbell lifts.

Even if you’ve been sedentary all your life, we’ll find your baseline of strength and slowly work up from there. The weights that you will start with will be established on your first session. If needed, a lighter barbell, broomstick or even just bodyweight can be used to start with – we’ll find a weight that you can manage and safely perform the lift and we’ll progress from there. If you have further questions, please feel free to contact us at onlinecoaching@hygieia.com.sg.

What equipment is required?

Please ensure that you have access to this equipment:

  • Squat rack with safety bars is preferred. If not, squat stands will suffice.
  • 20kg Olympic Barbell. A lighter barbell might be required, depending on your level of ability.
  • Sufficient Olympic weight plates.
  • Flat bench.
  • Barbell Collars.
  • If your current deadlift is below 60kgs, having bumper plates will come in handy to get the barbell at correct deadlift height.
  • If you train at a commercial gym, make sure that they allow you to video your lifts.

Personal equipment:

  • Weightlifting shoes are highly recommended.
  • Leather weightlifting belt. This may not be necessary when you start online coaching with us, depending on your training experience. If you are just starting out, you can hold off purchasing one till later on in your training advancement.
  • If you’re not sure which shoe or belt to purchase, feel free to let us know and we’ll work it out with you.
  • Chalk (If you train at a commercial gym, make sure they allow usage of chalk. If they don’t ask if they’re ok with liquid chalk).
Do I need to use a professional camera to record my training?

While you can, there’s absolutely no need to do so. Most of our clients use the camera that’s with them all the time – their mobile phones! We highly recommend a mobile phone tripod – it’ll make recording your lifts much easier and fuss-free.

How should I video my lifts?

Your entire body and the whole barbell needs to be visible at all times throughout the entire range of motion of the lift. Videos should be shot in landscape mode. While you can prop your phone up using your water bottle, a mobile phone tripod is a handy tool to have.

Optimal angles:

Squat:
– From the rear
– 45-degree angle – Hip height

Deadlift, Press, Bench Press, Power Clean:

– From the front
– 45-degree angle
– Shoulder height

After recording your last working set, trim your video so that it only shows your lift and not of yourself prepping for the lift (putting on your belt etc).

How do I cancel?

Cancellations or changes in subscription tier must be requested in email to onlinecoaching@hygieia.com.sg at least 7 days prior to your next billing date.

Bio

My interest in fitness started when I was around 19 years old. Being overweight for most of my growing up years, I decided to do something about it. After months of not being able to achieve the desired results, I began poring through books and articles about training and nutrition. The more I read, the more interested I became in this field, and got better results when the the newly discovered knowledge was applied. After 1 year of persistence and hard work, I lost 24kg and felt fantastic. The sense of achievement motivated me to pursue a career in working with people to help them achieve their own fitness goals.

After achieving my weight loss goal, I tried a variety of training programs for a few years, looking for a new goal to train towards. After aimlessly moving around from program to program, I chanced upon a book called Starting Strength: Basic Barbell Training, written by renowned strength and conditioning expert, Mark Rippetoe. Little did I know that this book was about to change my life and coaching career.

At that point, I had experience training with barbells and was relatively familiar with it but never have I come across any material that gave such explicitly detailed explanations of how to perform the barbell lifts. I devoured the book and modified my lifting technique and program. In just a few months, I was pleasantly surprised by how much stronger he had become. I now had a new goal to work towards – getting strong.

With full confidence in the efficacy of the Starting Strength methodology, I began coaching my clients using this program and got them stronger than they ever thought was possible. The consistent success my clients achieved through the program cemented my confidence in Mark Rippetoe’s teachings. I then decided to pursue the credential of being a Starting Strength Coach and I’m currently the first and only certified coach in Singapore and South-East Asia

In my 9 years of experience, I have given talks and ran programs at numerous companies and worked with a diverse group clientele of all ages with a variety of goals. Today, I specialise in coaching people in their 40s, 50s and beyond because it brings me a great sense of satisfaction to be part of the process of improving this demographics’ health and quality of life by getting them stronger.

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