Remote Coaching Services I Offer
- Jake Hicks
- 1 day ago
- 11 min read
Free downloads at the bottom!
I spent many years working for Athletes Performance/EXOS. From 2011 to 2018 I spent time in their Gulf Breeze Florida, Phoenix Arizona, Frisco Texas locations and eventually moved to OKC to start a new EXOS model with Mercy Hospital. During my time there I worked with every walk of life you can imagine. I worked with firefighters, police men and women, military, NFL, MLB, NHL, NBA, professional soccer from many leagues, collegiate athletes from all sports, high school athletes from all sports, and even the every day person who might not play sports but had a variety of training goals across fitness and health. From a coaching perspective I learned there are many different goals, needs and levels of experience and it really allowed me to sharpen my people skills but also my programming skills. This is a big reason that you see I have so many programs. I really want to have a solution for anyone and I believe in my knowledge and experience to deliver a high quality service. In 2018 I filed my LLC and have been the owner and lead coach for RX Strength and Fitness.
RX Strength and Fitness is an inclusive name that encompasses all styles of training from elite powerlifting, field athletes, tactical strength and conditioning and even health and wellness programs. The reason I chose the name was actually part of a solution for an unmet need in our healthcare system. Think of when you goto a doctor’s office, have they ever written you a “Rx” for exercise? That’s the ultimate vision, to play a role in offering movement as much as medicine is offered day to day.
The other unique part about any training program or system at RX Strength and Fitness is the education and coaching that comes with it. Every program comes with detailed and tailored coaching notes to add value to your experience. Each program is like reading a book with relative education to help you get the most out of your training, coaching cues for exercises, tips and tricks I picked up from working along side other elite coaches and even proactive options for modifications and substitutions.
What I offer
Most of my services are in the form of memberships. Quick note, if you train on ANY program you will always have text support with me at anytime. You can text me questions, send me videos to critique etc my line is always open for you. I offer 4 levels of memberships paid 1x per month. All of my programming is done via the Train Heroic app. I also have transferred many of my programs to a PDF version for those who don’t prefer subscriptions or who prefer to have a printed out program to write on. Please note, on the training app there are many years of programming that does not repeat. This is an advantage of the subscription options. PDF versions are not infinite. Most are 12 weeks but some are 9 weeks in length.
Level 1 Membership: This membership is $39 a month and this includes a premade training system or program that matches your needs and goals. I have 10 different training systems and programs at this price point. For example, if you are a multi sport high school athlete, I would have you sign up under the “College Prep Athletes” membership. Baseball player? You would be on my 5 Tool Strength and Power membership. How about a mom or dad just trying to keep a healthy lifestyle? You would be on my Reps and Sets membership. I will list all my available Level 1 programs and include specifics about each one.
Level 2 Membership: This is a membership for a custom program for $180 per month. Some goals and needs are very specific and I will create you a fully personalized plan. Every custom program has as much or more coaching notes and education tailored for you and your specific situation and goals.
Level 3 Membership: This is a fully customized program PLUS we will set a schedule that works best for you for phone and or video calls to give you a more personalized coaching experience. During these calls we review form, previously completed session and or overviews or future programming, answer any questions etc. We will be extremely connected and I will hold you accountable to make sure you reach your goals. This level of membership costs $240 per month.
Team or group options are adaptable to any sports team or even corporate group. These are fully customized programs to fit the exact need for you and your team or group. Group rates below
+ 10-19: $35 per person per month
+ 20-29: $33 per person per month
+ 30-50: $30 per person per month
+ 50+: $27 per person per month
Level 1 Programs- 10 Total all $39 per month
Super Sets: $39 per month
Free Trial: 10 Days Click to Start
PDF Versions available? Yes | Super Sets 1.0 is 9 weeks long | Super Sets 2.0 is the continuation of 1.0 that is also 9 weeks long. Both are $75 each. You can also buy the Super Sets Bundle at a better price of $140.
Free PDF Sample: Yes Click to Download
Sessions per week: 5
Session length: Target is 60-90 minutes
Training Split: (UNIQUE split I developed & use personally) 1 movement per day all focused on 2 muscle group per day
Coaching/Education: High amounts of both coaching cues and education
Training goal: Low Rep Program: Mass and strength. Specifically myofibril strength and size
This has been my all time most popular training system. There are YEARS of programming and I have many people that have been members literally since 2018. I do not simply write 12 weeks and start the program over, it is a continuous program allowing you to progress as far as you would like. Super Sets is an advanced low rep for high dosages of tonnage to target Myofibril Hypertrophy. It is very common for people to use supersets and drop sets for hypertrophy. I have identified a better way to train that not only adds more size, but you're going to get faster and stronger at the same time. The key is the space or rest to make a superset a SUPER SET. We do this using low rep sets for a higher number of sets. Instead of 3x10, we use 10x3 and that is what we call SUPER SETS. This is a 4-5x per week training system that will hone in on one movement per day and 2 muscle groups. You don't have to be an athlete to train on this program, but you do have to love the iron and have some experience in training to thrive on Super Sets.
Swole Method: $39 per month
Free Trial: 10 Days Click to Start
PDF Versions available? Yes Swole Method PDF is only $18. The subscription version has more coaching notes and education, but the PDF does contain everything you need to have success.
Free PDF Sample: Yes Click to Download
Sessions per week: 4
Session length: Target is 60-75 minutes
Training Split: Upper/Lower
Coaching/Education: High amounts of both coaching cues and education
Training goal: Low Rep Program: Mass and strength. Specifically myofibril strength and size
Super Sets is literally not for everyone. It is an advanced low rep program. Swole Method is a low rep program that is designed to be a little more balanced and adaptable for more people. Super Sets takes you through 3 exercises per day using low rep sets to drive up tonnage. Swole Method is only 1 low rep set exercise per day followed by more traditional rep schemes. Swole Method is also a different training split using a traditional Upper/Lower split where Super Sets uses a unique single planar exercise per day which for a lot of people can be too intense. If you like what you hear about low rep sets and want to test the waters, this is the program to start.
Powerlifting: $120 per month
Free Trial: 10 Days Click to Start
PDF Versions available? Yes I have 1 full 12 week meet prep available for the price of $360 It is almost a book with details and instructions to make sure you get the very best out of the training Click to Buy
Free PDF Sample: Yes a free week of a Meet Prep but not offseason training Click to Download
Sessions per week: 4
Session length: Target is 90 minutes
Training Split: Upper/Lower
Coaching/Education: High amounts of both coaching cues and education
Training goal: Improving strength totals/DOTS for competition
Powerlifting programs are the ONE exception on price because they are always a little more complex person to person and require modifications to fit each person’s weak points and needs. I have programs for beginner lifters who have never competed all the way up to programming I’ve created for a literal world champion lifter. There are many options here from beginner to advanced but many programs during the off season we run up total tonnage or volume around 18x your max to drive your ceiling up and I will use any and every exercise variation out there to help bring up your weaknesses including bands/chains and anything else that fits your needs. I also offer full meet preps, which would transition to a level 3 membership for custom programming and coaching support for the $240 pricing point. Meet prep is highly individualized and requires a great line of constant communication for best results.
Reps and Sets Day Zero: $39 per month
Free Trial: 10 Days Click to Start
PDF Version available? Yes there are 12 weeks total. You can buy the first 6 weeks Day Zero 1.0 for $35 then if you like it and are committed the last 6 weeks Day Zero 2.0 for $35. I also offer the Day Zero Bundle for $60
Free PDF Sample: Yes
Sessions per week: 3
Session length: Target is 45-60 minutes
Training Split: Full Body
Coaching/Education: High amounts of both coaching cues and education
Training goal: Intro to Strength and Fitness
It is the most asked question, how many reps and how many sets should I do??? The answer is highly dependent on the person's abilities and goals. For that reason I have created a training system that will match you to the level of programming you need. The Reps and Sets Series is composed of 4 levels. Day Zero, Beginner Barbell, Intermediate Barbell and Advanced Barbell. This program, Day Zero can truly be for anyone. Day Zero is for the person who may be newer to training and it utilizes more machine based exercises. Some of the main goals for the Day Zero program is to increase work capacity, increase exercise proficiency and establish a baseline for strength and endurance. This program is 3x per week and it includes cardiovascular training with a high focus on zone 2 fitness.
Reps and Sets Beginner Barbell: $39 per month
Free Trial: 10 Days Click to Start
PDF Version available? Not at the moment
Free PDF Sample: No
Sessions per week: 4
Session length: Target is 60-75 minutes
Training Split: Full Body
Coaching/Education: High amounts of both coaching cues and education
Training goal: Intro to barbell training
Beginner Barbell is a simplified free weights training program that keeps you progressing week to week using traditional linear progressions and deloads as needed. I have successfully used this program for younger athletes learning to train as well as adults new to strength training and free weights. The coaching notes are tailored to this level of lifter and you will learn many great concepts and principles while you train from the detailed coaching notes. Some topics include importance of nutrition, why we use the exercises we use, some basic education on soreness, and MANY other tips and tricks around form and technique.
Reps and Sets Intermediate Barbell: $39 per month
Free Trial: 10 Days Click to Start
PDF Version available? Yes you can buy 12 weeks of Intermediate Barbell for $120
Free PDF Sample: No
Sessions per week: 4
Session length: Target is 60-75 minutes
Training Split: Upper/Lower Hybrid
Coaching/Education: High amounts of both coaching cues and education
Training goal: Progression from Beginner Barbell
Intermediate Barbell is a continuation from Beginner Barbell, although you don't have to start at Beginner Barbell if you are already past the beginner stage. This is a movement based program that does not utilize any machines. I used an upper/lower hybrid split and more advanced programming to lower rep sets. Two days a week are primarily lower body and the other two are primarily upper body. My coaching notes provide A LOT of context and I will even offer substitutes and proactive problem solving on exercises, reps etc that I know may need to be adjusted person to person. If you have been working out for a while and are looking for structure, education and a balanced strength regimen, then this program is for you.
Reps and Sets Advanced Barbell: $39 per month
Free Trial: 10 Days Click to Start
PDF Version available? Not at the moment
Free PDF Sample: No
Sessions per week: 4
Session length: Target is 75-90 minutes
Training Split: Upper/Lower
Coaching/Education: High amounts of both coaching cues and education
Training goal: Advanced Strength and Hypertrophy
If you are an avid strength athlete with experience under your belt, this is the most aggressive training program I have to offer. These programs are the same ones I use for off season powerlifters and I've had both drastic and longterm results from women and men lifters over the years. This training system is a 4x per week split. We focus on a press, squat and deadlift variation each week. You will hit each pattern 2x per week. One session you will focus on intensity and max effort and then second session you will look to drive up tonnage using low rep sets in a high medium low undulating rep scheme. I've programmed smart ways to manage fatigue allowing you to not need to use deload weeks. This program is all about training harder AND smarter. The coaching notes are what really create the most value to ensure you're both learning the system and understanding why you're doing what you're doing and of course the how.
RX Tactical Training: $39 per month
Free Trial: 10 Days Click to Start
PDF Version available? Not at the moment
Free PDF Sample: No
Sessions per week: 4
Session length: Target is 60 minutes
Training Split: Upper/Lower or Full Body
Coaching/Education: High amounts of both coaching cues and education
Training goal: Functional Strength, fitness and cardiovascular endurance
This training system caters to all levels of military personnel, firefighters, police and first responders. Once you complete the training survey, we will be able to modify your program to fit your specific needs. Training can include preparing for ACFT, CPAT, or any other fitness test you may need to prepare to conquer. We recognize there are specific needs that this group faces and the training is aimed to meet those needs
5 Tool Strength and Power: $39 per month
Free Trial: 10 Days Click to Start
PDF Version available? Not at the moment
Free PDF Sample: No
Sessions per week: 3-4
Session length: Target is 60-75 minutes
Training Split: Any and all depending on the time of year
Coaching/Education: High amounts of both coaching cues and education
Training goal: Drive performance on the diamond for either baseball or softball players
Baseball and softball players have unique training needs and I do support a good amount of these athletes so I have a training system to support them at a very reasonable price. I have programs that range from no experience lifting all the way up to supporting a professional baseball player. Each player is matched to a training system that fits both their ability and the time of year. In a calendar year, these athletes will navigate post season training, off season training, pre season training as well as in season training. No matter where you are in your journey there is a strength program to support your road to the show.
College Prep Athletes: $39 per month
Free Trial: 10 Days Click to Start
PDF Version Available? Yes currently you can buy 2 versions of post season training. Both are 12 weeks long. The UNDERclassman and The UPPERclassman each for $120.
Free PDF Sample: Yes Click to Download
Sessions per week: 3-4
Session length: Target 60-75 minutes
Training Split: Any and all depending on the time of year
Coaching/Education: High amounts of both coaching cues and education
Training goal: Drive performance on the field of play
This is the membership for high school athletes that play multiple sports. For these athletes they typically don’t have a true off season, so this training system is designed to provide the high quality training support even while playing a mix of more than one sport. The splits and the sessions per week are highly selective based on the ability of the athlete and the time of year. I have programs that are 3x per week and 4x per week that can be either full body session or upper/lower splits. Exercise selections focus on building power/speed, primary and secondary strength as well as hypertrophy.
BONUS OFFERINGS: I also offer a lot of FREE downloads
You can also schedule a call to talk through your goals and explore what option is best for you, or if you prefer you can also fill out this dynamic questionnaire that will result in programming options being emailed to you, you can do that as well!
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