One rep.
One riff.
Shred strong.
I help men 25–55 shred fat, build strength, and stop saying "I used to be in shape." Programmed like a Petrucci solo: precise, demanding, and worth the practice.
You catch yourself in the window and think "I used to be in shape."
It is not age. It is a body that lost the pattern, a nervous system that stopped trusting it, and a calendar with zero non-negotiable space for the gym.
Three 45-minute sessions. The program flexes around your week, not the other way.
I write the warm-up, the lifts, the order, the rest. You bring the headphones.
You did not fail. The program failed you. We retest at week 12 and write the next one together.
Move. Load. Push. Patch.
Four blocks. Twelve weeks. Same skeleton I run on a 28-year-old engineer and on a 54-year-old foreman. The notes change. The structure does not.
The one benefit: the mental confidence to stay fit.
Reclaim range. Goblet squats, dead bugs, bird dogs. You leave sweaty, not wrecked.
Five compound lifts on rotation. Five reps. Five reps in reserve.
Top sets, sled pushes, ten-minute Zone 2 finishers. Sleep gets policed.
Deload, retest, write the next cycle. This is the block that makes it permanent.
From "I sent the message" to "I just hit a PR" in 14 days.
- 1Signal
Text or email. Tell me what hurts and what you want. I reply within a day.
- 2Intake
30-minute call. Lifestyle, lifts, sleep, injuries. No sales pitch — I either fit you or I don't.
- 3Program drop
Within 72 hours: a 12-week build with video, sub-ins, and a protein floor.
- 4Weekly check-in
Monday voice note. Numbers, sleep, soreness, one honest sentence. I adjust on Tuesday.
You stop apologizing for taking up space.
- You are stronger. You stopped feeling weak.
- You have energy you used to think was for other people.
- You move better. Stiffness is no longer your morning's first thought.
What clients say after the first 12.
Smiled at myself in the squat rack for the first time in a decade. The bar weighed 185.
I quit chasing the scale and started chasing the top set. Lost the belt notch by week 9 without noticing.
Kirk writes a program like he writes a riff. Every note matters. Nothing is filler.
Three ways to work with me.
The 4-block protocol. Weekly check-ins, video review, programming in your phone.
See the program →For the client who wants the full overhaul: training, nutrition, recovery, and direct text access.
See the program →You and me, in the gym. Form, intent, the part of coaching that does not fit through a screen.
See the program →A virtuoso treats every rep like a note.
I was a maintenance mechanic before my wife got into medical school. The decision to coach was about being the person who held the line at home — and the first time I watched a skinny client gain self-confidence, the path was set.
I refuse: I refuse to sacrifice a client's long-term success for a short-term before-and-after photo. No gimmicks, no starvation diets, no fake expectations — just proven training, proper nutrition, and consistent effort.
I don't have time.
Three 45-minute sessions. Most clients use a lunch hour and a Saturday.
I'm intimidated by the gym.
I program the entire session in your phone, in order. You don't decide anything on the floor.
I've tried before and failed.
You followed a generic program. Yours will be written for your week, your lifts, and your sleep.
- · ISSA Certified Personal Trainer (2026)
- · ISSA Specialist in Strength & Conditioning (2026)
- · ISSA Nutritionist (2026)
You have to go through pain
to receive pleasure.
The pain is the consistency. Three sessions. A protein floor. A water floor. A bedtime. The pleasure is everything that comes after.
