Andreas Movement

That's me setting the zercher jefferson curl world record standing at 175kg.

The jefferson curl is a true test of strength of flexibility and it incapsulates everything my training is about.

We always get told you can't be good at everything.

The reality is you can, but it requires the right approach.

Using the conjugate method I am able to deadlift 300kg, do front splits, jump 30 inches and do handstand pushups all while looking like a bodybuilder.

My programs and online coaching are based on the exact methods I have used to reach this level.

Level up your training

My programs and coaching are based on principles that actually work.

I take in to account your individual weaknesses and what you like to train.

I don't believe in limitations. You can max out weekly, squat 5 times a week or train arms every day, if you know how to structure training.

If you're looking to build strength, get big and move well, then I'm the guy for you!

ONLINE COACHING

Get big, strong and athletic like my clients

Max

Student, later full time job, 195lbs and worked together for 15 months (3 before testimonial).

- Zercher squat, pullup and dip 1rm have all become at least his 5rm

- 210lbs dip & 5x165lbs dip, 300lbs bench

- 5x225lbs zercher deadlift

"A very comprehensive coach that helps you understand training, nutrition and sleep and I'd really recommend him to anybody that's looking to make serious change and see some strength and hypertrophy gains".

Alejandro

Full time job, now a personal train himself, 70kg bodyweight and worked together for 12 months.

- From 15 to 27 bodyweight pullups

- From 250lbs conventional deadlift to 340lbs hack deadlift

- From 107,5lbs to 132,5lbs overhead press

- From 175lbs to 300lbs zercher squat

"I would say he's a great coach. It's been all the way in the process he asks how's it going and he gives you input on how to progress a little bit more and how to correct something. He also gives you nutrition advice and other advice to improve your current habits".

Filipe

100kg bodyweight and worked together for 8 months.

- From sets of 8 to 16 reps and 45kg pullup

- From sets of 12 to 22 reps and 65kg dip

- From 110kg to 135kg front squat

- From 160kg to 210kg deadlift with no direct training

- Multiple muscle ups at 100kg bodyweight

"He will help you through anything. I was dealing with some injuries and we still made it work, so I think he's a great pick".

" If you're looking to get stronger he's a good pick for you".

Michael

Physiotherapist and worked together for 2 months.

- 1 rep max chinup from 43kg to 50kg

- 1 rep max dip from 52kg to 62kg

"Under his guidance my handstand has drastically improved and I've seen significant advancements in my strength, particularly in dips and chinups".

"Andreas dedication, knowledge and personalized approach made all the difference- He tailored workouts that targeted my specific weaknesses and consistently motivated me to surpass my limits".

Eddy

Father of two, one which was born while working together. 70kg bodyweight and worked together for 3 months.

- 1 rep max squat from 100kg to 120kg

- 1 rep max deadlift from 120kg to 140kg

- 1 rep max overhead press from 60kg to 70kg

- 1 rep max pullup from 40kg to 50kg

- From 20 to 26 bodyweight pullups

"When I started I felt no more energy. Now I feel more energy and I also learned to program my workout myself".

PRIME Programming

Your cheatcode to prime performance

Pragmatic execution

The goal is to get strong, build muscle and move well. There are many things that distracts from these main goals. Things that you don't necessarily need to fix. Like are your elbows flaring a bit, do you have some butt wink or does your back round a bit.

If you are getting stronger, bigger and moving well, then you're doing things right even if it's different to the norm. Focus on what is important; your sleep, your nutrition and proper programming. Everything falls in to place from there.

Rotating stimulus

If I had to give one principle that my training is centered around, that would be law of accommodation. The idea is that when you do something for a long time eventually it doesn't create adaptations. Your body needs a new stimulus.

This can come from rotating exercise variations of a lift, rep range, frequency, speed vs strength and much more. Not only will changing one of these lead to new adaptation, it will also help you stay injury free and it is how I max out weekly.

Individual weaknesses

I center your program around you. I try to find what you're bad at and by improving that we increase the roof of your strength. Whether it's max strength, work capacity, flexibility, your physique or something else, we improve on it.

My online programs do the same with different exercise variations based on your weaknesses. Not just weaknesses, but also what your body structure is built for. Longer arms might benefit from more triceps isolation and short arms more chest isolation.

Master basics

There are principles every training program is built on. These are volume vs. intensity, fatigue management, progression models, rate of progression and how one phase potentiates the next. Understand these first in your training.

Then you can play around with the fun stuff like rep ranges, top/backoff sets, ascending sets, frequency an so on. But what you have to understand first is how all of these affects the above. Like higher frequency probably means lower intensity.

Enjoyment

I always start out asking my cleints about what they enjoy training. The thing is with online training culture especially it has become easy to just do whatever friends are doing or what is popular. It seems exciting in the moment, but has problems.

Over time training will feel like a chore. Motivation will be low because you're not really relying on something you enjoy, but are dependent on external factors. Train what you enjoy and motivation will follow and with that comes results.