Overload Strength

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Palm City, FL
Overload Strength

Heavy hitting, highly targeted, training and nutrition for the everyday athlete.

12/31/2025

Guys, it's okay to fail.

I've probably lost or failed more than most people. Especially in any form of sport or physical competition.

I remember getting last place in one of my first cross country meets in middle school. I can't recall what my exact thought was at that moment but I did cross country for another year after that because I knew that no matter what, at worst It can't get worse than being last place.

2026 try new things, fail, look stupid, be frustrated, maybe even cry about it, then improve and do better.

Don't quit. Have a new year.

12/08/2025

Mowing your lawn, walking your dog, and chair yoga are all activities.

None of these things improve your bone density, increase cross sectional area, or stimulate mitochondrial biogenesis to any significant degree.

None of those things will produce the same results as training.

The way some people train is also just activity.
Lifting weights just to lift weights.

Your body has no biological or logical reason to adapt to training that doesn't challenge it. It would be extremely inefficient for your body to mobilize resources for adaptation to a stressor you're already able to handle.

12/07/2025

No motivation for extended eccentric deficit deadlifts. But also no desire to be weak and useless so here we are thuggin' it out as the kids say.

12/02/2025

I don't do black Friday deals because I already have the best deal and I run that deal all year.

It's not buy one get one,
Not 20% off,
You don't get a free shaker cup and lanyard "this week only"

The Deal
Start coaching and your results are guaranteed.

If you stick to the program and you don't get the results we agreed on, I coach you for free until you hit your goal. 100% serious.

If you want a deal you can find one anywhere, just use google. But talk is cheap and I'm not spending thousands in ads to sell you fluff. You could get 10% off and a free keychain or you can get life changing results.

If you want results DM "Training".

11/30/2025

“You are what you eat.”

Your brain and gut are connected, your gut is itself essentially an endocrine organ. Food, exercise, pollutants, stress, all impact the gut micro biome. Pretty crazy to see what we learn in the next 10-20 but we’re already seeing treatments and smaller trials produce some good results.
🔹
Just cool health facts. Do whatever you want with them. Or continue pounding back Doritos and weekend pizzas, it’s your brain not mine.

11/13/2025

In pain? "You're just weak" sounds reductionist but it really is atleast part of the problem almost every single time.

Same goes for strength and muscle plateaus.

The thing you haven't been doing is likely what's holding you back. Doing the same thing again repeatedly isn't going to work.

How many of y'all can hit an 8RM external rotation with your close grip bench max (40X0 tempo too of course)?

11/10/2025

Good weekend of learnin'. My hamstrings are sore.

11/05/2025

Physiology can be complicated.

I don't use instagram as a medium to showcase how big my brain is, I'd rather help people, so we'll uncomplicate energy systems.

This is a framework that I learned from OPEX and it's super simple.

Gain, pain, sustain. Three modes. That's it.

Focus on high quality work for all of these within a week. Only have time for two cardio sessions a week? Do mixed modal. Combine two on one day. Don't overthink it, just apply them correctly.

For gain, use MAX intensity and recover FULLY.

For pain, use 90-100% intensity but for longer than gain, recover mostly or fully. Full recovery if you want to build up power capacity at a given intensity, mostly if you want to build tolerance at high intensities and to develop a bigger VO2 max.

Sustain, just go long at a light to moderate intensity.

Drop any questions below 👇

11/01/2025

Food > Supplements

Most foods contain synergistic nutrients that will benefit the absorption or utilization of said nutrient.

They'll also typically be dosed more appropriately than a lot of supplements.

The trick isn't to necessarily consume all of these foods every single day, but consume more of these foods that have crossover benefits.

Red meat and eggs are a good example of foods that contain almost half of the listed nutrients. Others can be added supplementally during the week to support your nutrient needs.

Don't neglect calorie intake and meal distribution either. That's beyond the scope of this post, but a long term caloric deficit is going to dampen your T due to elevated cortisol and inflammation associated with under recovery (not eating enough).

P.S., if you need help getting your nutrition together into a comprehensive program: Read the last slide.

10/31/2025

You didn’t fail. You just hit a snag.

Everyone gets stuck.
The scale stops.
The mirror looks the same.
The motivation dips.
It happens to every single person who’s ever tried to change their body or habits.

The problem is most people just quit.

They think being stuck means something’s wrong.
It doesn’t.
It just means your body is adapting.

"When the body think it has all the answers, change the questions."

You need to strategize ways to move past plateaus instead of letting them grid you to a stop.

Here’s what to do when you feel stuck:

– Track your food consistently again. Most people eat way less protein and more calories than they think.
– Add 5-10 min of aerobic work into your warmup or a the end of a session.
– Walk an extra 5-10 minutes after each meal. Helps with digestion, insulin sensitivity, and the step count.
– Sleep more. Most “plateaus” are just under recovery.

Don’t throw away months of progress because the results slowed down for a week.

Recalibrate.

Need help getting unstuck?

I’m putting together a new program starting November 3rd. This is specifically for men in their 30s and 40s who want to train smarter and naturally boost their testosterone in 60 days.

It’s a remote program, so you can join from anywhere (no excuses).
🔹Nutrition Plan
🔹Training
🔹Supplement & lifestyle strategy
🔹2 labs, 1 pre and post

I’m looking for just 3 total guys to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, DM me “Program” and I’ll share more details.

10/30/2025

Jogging is overrated.

Think about any athlete with a good physique.

The cardio they do isn't primarily stair master or jogging at low intensity.

It will usually involve some form of heavily anaerobic based sprint work.

If you want to develop an engine and Greek statue physique naturally then the last thing you want to do is hours of low to moderate intensity cardio.

It's exactly the mistake I made early on and it just kept me skinny fat.

The protocol : 10-30 seconds all out, recover until completely recovered or close to it. Perform 4 to 8 rounds.

Yes, "that's it."

If you do it right it should be exhausting. This means true, all out, max effort sprint either on a bike, rower, sled, or hill sprint.

You could do circuit training like modified strongman as well.

Address

Palm City, FL
34990

Website

http://overloadstrengthtraining.com/

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