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Welcome to STNDRD,

Scottsdale’s most trusted training facility.

Here’s what sets us apart:

Training:
* Personalized 1:1 coaching designed to deliver life-changing results in minimal time, led by expert, certified trainers under Justin King, and built from comprehensive assessments that identify your strengths and limitations.

Nutrition:
* Customized nutrition and supplement guidance rooted in performance science, with precision plans designed to sustain long-term results.

Recovery:
* Pre-lift amino protocols, post-lift protein to seal results, and mobility and movement systems that keep you bulletproof.

Lifestyle:
* The STNDRD Way, exclusive access to STNDRD+, weekly coaching calls with Justin King and Chris Bumstead, and a community built on discipline, performance, and mindset.

No shortcuts, only results.

Train the STNDRD way.

👉 Apply for coaching in our bio

Welcome to STNDRD,

Scottsdale’s most trusted training facility.

Here’s what sets us apart:

Training:
* Personalized 1:1 coaching designed to deliver life-changing results in minimal time, led by expert, certified trainers under Justin King, and built from comprehensive assessments that identify your strengths and limitations.

Nutrition:
* Customized nutrition and supplement guidance rooted in performance science, with precision plans designed to sustain long-term results.

Recovery:
* Pre-lift amino protocols, post-lift protein to seal results, and mobility and movement systems that keep you bulletproof.

Lifestyle:
* The STNDRD Way, exclusive access to STNDRD+, weekly coaching calls with Justin King and Chris Bumstead, and a community built on discipline, performance, and mindset.

No shortcuts, only results.

Train the STNDRD way.

👉 Apply for coaching in our bio

Welcome to STNDRD,

Scottsdale’s most trusted training facility.

Here’s what sets us apart:

Training:
* Personalized 1:1 coaching designed to deliver life-changing results in minimal time, led by expert, certified trainers under Justin King, and built from comprehensive assessments that identify your strengths and limitations.

Nutrition:
* Customized nutrition and supplement guidance rooted in performance science, with precision plans designed to sustain long-term results.

Recovery:
* Pre-lift amino protocols, post-lift protein to seal results, and mobility and movement systems that keep you bulletproof.

Lifestyle:
* The STNDRD Way, exclusive access to STNDRD+, weekly coaching calls with Justin King and Chris Bumstead, and a community built on discipline, performance, and mindset.

No shortcuts, only results.

Train the STNDRD way.

👉 Apply for coaching in our bio

Welcome to STNDRD,

Scottsdale’s most trusted training facility.

Here’s what sets us apart:

Training:
* Personalized 1:1 coaching designed to deliver life-changing results in minimal time, led by expert, certified trainers under Justin King, and built from comprehensive assessments that identify your strengths and limitations.

Nutrition:
* Customized nutrition and supplement guidance rooted in performance science, with precision plans designed to sustain long-term results.

Recovery:
* Pre-lift amino protocols, post-lift protein to seal results, and mobility and movement systems that keep you bulletproof.

Lifestyle:
* The STNDRD Way, exclusive access to STNDRD+, weekly coaching calls with Justin King and Chris Bumstead, and a community built on discipline, performance, and mindset.

No shortcuts, only results.

Train the STNDRD way.

👉 Apply for coaching in our bio

Welcome to STNDRD,

Scottsdale’s most trusted training facility.

Here’s what sets us apart:

Training:
* Personalized 1:1 coaching designed to deliver life-changing results in minimal time, led by expert, certified trainers under Justin King, and built from comprehensive assessments that identify your strengths and limitations.

Nutrition:
* Customized nutrition and supplement guidance rooted in performance science, with precision plans designed to sustain long-term results.

Recovery:
* Pre-lift amino protocols, post-lift protein to seal results, and mobility and movement systems that keep you bulletproof.

Lifestyle:
* The STNDRD Way, exclusive access to STNDRD+, weekly coaching calls with Justin King and Chris Bumstead, and a community built on discipline, performance, and mindset.

No shortcuts, only results.

Train the STNDRD way.

👉 Apply for coaching in our bio

Welcome to STNDRD,

Scottsdale’s most trusted training facility.

Here’s what sets us apart:

Training:
* Personalized 1:1 coaching designed to deliver life-changing results in minimal time, led by expert, certified trainers under Justin King, and built from comprehensive assessments that identify your strengths and limitations.

Nutrition:
* Customized nutrition and supplement guidance rooted in performance science, with precision plans designed to sustain long-term results.

Recovery:
* Pre-lift amino protocols, post-lift protein to seal results, and mobility and movement systems that keep you bulletproof.

Lifestyle:
* The STNDRD Way, exclusive access to STNDRD+, weekly coaching calls with Justin King and Chris Bumstead, and a community built on discipline, performance, and mindset.

No shortcuts, only results.

Train the STNDRD way.

👉 Apply for coaching in our bio

You are the key to unlocking the results you want.

Not the best coach, the best protocol, or the best timeline and circumstances. You will always be a reflection of the control your subconscious mind has over your conscious actions.

Until you address that, truly align with who you want to be, and decide to get uncomfortable, you will stay the same.

That’s not what we are here for. We have a spirit of power, love, and a sound mind - not fear.

You are meant for greater things so go own that 👏🏼

A letter to the younger me.

You are made for this. That gut feeling you have, the things you feel are spoken over you life…

You’ll see them all unfold before your eyes and more.

Trust me - it won’t be an easy path. In fact, this is the hardest route you could have chosen.

But you know yourself - you’re hardheaded. Better yet - you are clear.

Don’t let people look down on you for that. Your age, your weaknesses, your lack of experience.

NONE OF IT MATTERS.

Why?

Listen close. If you understand this now, your life will change.

You don’t have everything it takes. This calling is too big, You won’t make it… alone.

Understand this - you are a son, first and foremost.

God - the one who created all of this - that’s the Father you desperately needed growing up. That’s the person pulling the strings. The one who made you exactly who you are for an EXACT purpose. That God - He is fighting FOR YOU.

BESIDE YOU.

HE IS FOR YOU.

Every moment, every win, every heartbreaking failure, HE IS WITH YOU.

Your current girlfriend Brooke, she is going to be the most amazing wife. Your rock. You two will bring into the world the most precious and beautiful baby girl.

You will be surrounded with people who care. Who all want to see you win!

Cherish them. Put them first.Fight for them.

Just remember, you are not alone.

Sacrifice yourself for Him, for them, and for the mission.

You’ve got this buddy. In the ways it matters most - you’re gonna win.

You make it all worth it and none of it is possible without you 🤍 @brookeshawnae
Happy anniversary Doctor Mommy, I love you mosterest 🤍

Why should you start with acceleration when training people wanting to become more athletic? 🤝

Acceleration can be summed up into just about anything prior to reaching top speed. Depending on what coach you draw philosophies from, there are different phases OR just a singular act. For the sake of this post, we are going to zoom in on the first 10 yards of a linear sprint and pretend it’s a phase.

Going from zero to “moving” requires a TON of force. To overcome inertia and reach max velocity, you first need force.

This is a beautiful transition from traditional strength training. Instead of starting with high speeds and high demands on technique, you start with what is most familiar and ready to be built upon.

Take someone like Chris. He hasn’t moved FAST in 15 years. He can produce a ton of force, but he lacks the coordination to make it happen with speed and accuracy. Both for the working muscles and the antagonistic muscles that need to rapidly shut off.

So over the last 9 weeks, we’ve progressively introduced some sprint mechanics paired with drills and training to improve his first two steps. Without this integral phase, both Chris and the athlete looking to improve sprinting, will lack the ground work to properly progress.

Increased risk of injury, high likelihood of being inefficient, and in turn, they slow the rate of change. Chris wants to sprint soon - he wants to lay the ground work ONCE and move on. This is the formula.

After we drilled his weak links, built capacity in the pertinent tissues, and transitioned from high force/low speed to “lower” force/“higher” speed - he was then ready to go.

Banded projections (“zero step”/first step drill), skips for height, banded bounds - they were all a part of the plan weeks ago.

Next, we reassess the weak links, build more capacity, improve the current process and lay the groundwork for the next. More change of direction, more exposure to top speeds and repeated efforts, all while staying jacked.

“Have your cake and eat it too (and still have abs lol)”🤌🏽

Why should you start with acceleration when training people wanting to become more athletic? 🤝

Acceleration can be summed up into just about anything prior to reaching top speed. Depending on what coach you draw philosophies from, there are different phases OR just a singular act. For the sake of this post, we are going to zoom in on the first 10 yards of a linear sprint and pretend it’s a phase.

Going from zero to “moving” requires a TON of force. To overcome inertia and reach max velocity, you first need force.

This is a beautiful transition from traditional strength training. Instead of starting with high speeds and high demands on technique, you start with what is most familiar and ready to be built upon.

Take someone like Chris. He hasn’t moved FAST in 15 years. He can produce a ton of force, but he lacks the coordination to make it happen with speed and accuracy. Both for the working muscles and the antagonistic muscles that need to rapidly shut off.

So over the last 9 weeks, we’ve progressively introduced some sprint mechanics paired with drills and training to improve his first two steps. Without this integral phase, both Chris and the athlete looking to improve sprinting, will lack the ground work to properly progress.

Increased risk of injury, high likelihood of being inefficient, and in turn, they slow the rate of change. Chris wants to sprint soon - he wants to lay the ground work ONCE and move on. This is the formula.

After we drilled his weak links, built capacity in the pertinent tissues, and transitioned from high force/low speed to “lower” force/“higher” speed - he was then ready to go.

Banded projections (“zero step”/first step drill), skips for height, banded bounds - they were all a part of the plan weeks ago.

Next, we reassess the weak links, build more capacity, improve the current process and lay the groundwork for the next. More change of direction, more exposure to top speeds and repeated efforts, all while staying jacked.

“Have your cake and eat it too (and still have abs lol)”🤌🏽

Why should you start with acceleration when training people wanting to become more athletic? 🤝

Acceleration can be summed up into just about anything prior to reaching top speed. Depending on what coach you draw philosophies from, there are different phases OR just a singular act. For the sake of this post, we are going to zoom in on the first 10 yards of a linear sprint and pretend it’s a phase.

Going from zero to “moving” requires a TON of force. To overcome inertia and reach max velocity, you first need force.

This is a beautiful transition from traditional strength training. Instead of starting with high speeds and high demands on technique, you start with what is most familiar and ready to be built upon.

Take someone like Chris. He hasn’t moved FAST in 15 years. He can produce a ton of force, but he lacks the coordination to make it happen with speed and accuracy. Both for the working muscles and the antagonistic muscles that need to rapidly shut off.

So over the last 9 weeks, we’ve progressively introduced some sprint mechanics paired with drills and training to improve his first two steps. Without this integral phase, both Chris and the athlete looking to improve sprinting, will lack the ground work to properly progress.

Increased risk of injury, high likelihood of being inefficient, and in turn, they slow the rate of change. Chris wants to sprint soon - he wants to lay the ground work ONCE and move on. This is the formula.

After we drilled his weak links, built capacity in the pertinent tissues, and transitioned from high force/low speed to “lower” force/“higher” speed - he was then ready to go.

Banded projections (“zero step”/first step drill), skips for height, banded bounds - they were all a part of the plan weeks ago.

Next, we reassess the weak links, build more capacity, improve the current process and lay the groundwork for the next. More change of direction, more exposure to top speeds and repeated efforts, all while staying jacked.

“Have your cake and eat it too (and still have abs lol)”🤌🏽

Why should you start with acceleration when training people wanting to become more athletic? 🤝

Acceleration can be summed up into just about anything prior to reaching top speed. Depending on what coach you draw philosophies from, there are different phases OR just a singular act. For the sake of this post, we are going to zoom in on the first 10 yards of a linear sprint and pretend it’s a phase.

Going from zero to “moving” requires a TON of force. To overcome inertia and reach max velocity, you first need force.

This is a beautiful transition from traditional strength training. Instead of starting with high speeds and high demands on technique, you start with what is most familiar and ready to be built upon.

Take someone like Chris. He hasn’t moved FAST in 15 years. He can produce a ton of force, but he lacks the coordination to make it happen with speed and accuracy. Both for the working muscles and the antagonistic muscles that need to rapidly shut off.

So over the last 9 weeks, we’ve progressively introduced some sprint mechanics paired with drills and training to improve his first two steps. Without this integral phase, both Chris and the athlete looking to improve sprinting, will lack the ground work to properly progress.

Increased risk of injury, high likelihood of being inefficient, and in turn, they slow the rate of change. Chris wants to sprint soon - he wants to lay the ground work ONCE and move on. This is the formula.

After we drilled his weak links, built capacity in the pertinent tissues, and transitioned from high force/low speed to “lower” force/“higher” speed - he was then ready to go.

Banded projections (“zero step”/first step drill), skips for height, banded bounds - they were all a part of the plan weeks ago.

Next, we reassess the weak links, build more capacity, improve the current process and lay the groundwork for the next. More change of direction, more exposure to top speeds and repeated efforts, all while staying jacked.

“Have your cake and eat it too (and still have abs lol)”🤌🏽

3 mistakes slowing your progress 👆

God has this amazing way of giving you little gifts to just show you how much He loves you.

Of course, the first football field I took some of my early NFL guys onto happened to be my old high school field.

“They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.” -Romans‬ ‭1‬:‭19‬-‭20‬

You can see Him in everything 🫶🏼

God has this amazing way of giving you little gifts to just show you how much He loves you.

Of course, the first football field I took some of my early NFL guys onto happened to be my old high school field.

“They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.” -Romans‬ ‭1‬:‭19‬-‭20‬

You can see Him in everything 🫶🏼

God has this amazing way of giving you little gifts to just show you how much He loves you.

Of course, the first football field I took some of my early NFL guys onto happened to be my old high school field.

“They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.” -Romans‬ ‭1‬:‭19‬-‭20‬

You can see Him in everything 🫶🏼

God has this amazing way of giving you little gifts to just show you how much He loves you.

Of course, the first football field I took some of my early NFL guys onto happened to be my old high school field.

“They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.” -Romans‬ ‭1‬:‭19‬-‭20‬

You can see Him in everything 🫶🏼

God has this amazing way of giving you little gifts to just show you how much He loves you.

Of course, the first football field I took some of my early NFL guys onto happened to be my old high school field.

“They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.” -Romans‬ ‭1‬:‭19‬-‭20‬

You can see Him in everything 🫶🏼

God has this amazing way of giving you little gifts to just show you how much He loves you.

Of course, the first football field I took some of my early NFL guys onto happened to be my old high school field.

“They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.” -Romans‬ ‭1‬:‭19‬-‭20‬

You can see Him in everything 🫶🏼

God has this amazing way of giving you little gifts to just show you how much He loves you.

Of course, the first football field I took some of my early NFL guys onto happened to be my old high school field.

“They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.” -Romans‬ ‭1‬:‭19‬-‭20‬

You can see Him in everything 🫶🏼

When they tell you,”you need a degree and 10 more years of experience”, just do it anyways. 📈

I coached my first professional athlete at the age of 17, I’ve coached 100+ since then, made my athletes hundreds of millions of dollars, and helped them achieve world records, Olympic gold, and more PR’s than I can count. 🏆

I don’t tell you this for my benefit - I say it because I know there is a young coach out there who needs someone to tell them to GO FOR IT!! Don’t wait!!

If God opens the door, all you need to do is dive in head first and work your tail off 🫶🏼 Now go change some people’s lives and never stop learning! 🤝🏽

This comeback is personal.

Sara Sigmundsdottir has been making progress she hasn’t felt in a long time. Since January 9th, Sara’s strength has returned in positions she once felt hesitant in, and her confidence in movement is building again. Finding a like coach Justin King, someone who understands both physiotherapy and elite athletes isn’t easy, but that combination has made a real difference.

She’s genuinely happy with how her body feels, excited about the progress, and fired up for the season ahead.

Fingers crossed. 🤞😉

Want bigger, stronger triceps? Add these 3 exercises to your next arm day 💪🔥

1. Rolling Tricep Extensions
2. Decline 1 1/4 Tricep Extension
3. Hairline Press

Train them with intent and watch them grow 👀

Mini me appreciate post 🫶🏼

Mini me appreciate post 🫶🏼

Mini me appreciate post 🫶🏼

Sara Sigmundsdóttir is here and we’re fired up to be on this journey with her. You get a behind the scenes look at how a world class athlete trains, recovers, and prepares. Full workout details below:

A1.) Standing Banded Neck Extension 6x6 (tempo: 1016) rest 30sec
A2.) 45 Degree Incline DB Press 6x6 (tempo: 50X0) rest 75sec
A3.) Supinated Chin Up 6x5 (tempo: 51X0) rest 75sec

B1.) Ground Trap 3 Raise 4x6 (tempo: 1016) rest 30sec
B2.) 45 Degree Zotman Curl 4x8 (tempo: 41X1) rest 90sec

Post: IT Band PNF Stretching (90 seconds + 4 PNF reps + 1 antagonistic contraction)