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    AM Coaching

    What To Expect

    I appreciate you choosing me as your coach. There are a few things that you should know about me first. I have my bachelor's of science in kinesiology with an emphasis in fitness specialist. I am currently in grad school getting my Doctorate in Physical therapy and have over 12 years of Physical therapy out-patient experience and 13 years lifting and competing experience myself. I've started off at 100 lbs body weight so my specialty tends to be is weight gain, powerlifting (especially squats), and rehabilitation (personally had a herniated disc at L5-S1 from a car accident and L4-L5 from deadlifting). I'm not afraid to acknowledge there are coaches that are stronger and more knowledgeable than me, but I continue to learn and get stronger as much as I can and care about your progress as much as my own. Obtaining my doctorate in physical therapy means that I'll be able to apply our extensive education on movement to detect things not all coaches can see and also help rehab any injuries you currently have (also prevent future injuries). My personal numbers are 545 raw in sleeves squat, 340 bench, and a 635 deadlift competing in the 90 kg class. I am currently in physical therapy school and will eventually raise my prices when I get my Doctorate, but you will be grandfathered into $190 as long as you continue to be my client consecutively. Please Paypal your monthly fee to The first payment date will be your monthly due date if you continue to hire me as your coach. My services include, 24 hour contact, custom strength programming , technique breakdown, video analysis via Coaches Eye (this is where I explain all my reasoning for programmed lift variations and program explanations and why it's actually tailored to what your lifts are telling me), and rehab/prehab services if you're broken haha. Just to let you know, I do not do cookie cutter programs, each program takes me a couple of days to make because I need to go through so of your lifting videos and assess your strengths, weaknesses, other stresses in life, technique and base it off of what you need strength wise. Expect your program no later than 7 days after you send the payment to me. Also, if you're injured, we will address the issue while getting stronger so you might have to do work outside the gym. I'll make a spreadsheet that has detailed instructions and your feedback is updated every other day with daily check ins on my part as well if needed. Communication is one of the top things I pride myself on. Usually we communicate through texts( Instagram Direct Messages most often, text on my personal cell for more urgent matters/decisions, Instagram FaceTime, Instagram posts, and spreadsheet notes on your program) At the very least, I need to see your top sets of the main movements. Of course the more videos the better. You can make a new Instagram if you don't want to post on your personal one, up to you. I personally like having all my clients’ posts on Instagram because it saves me time when I have to look at clients videos and will also have a nice documentation/comparison of how training is going. I need to be able to see the quality of the movements and be able to give recommendations and fixes accordingly. The best angle is front view and front/side view, but all angels are best. I currently hired the services of a biomechanist with a PhD in Human Movement. She is also a former powerlifter and will help me assess your lifts as well. I like using her video analysis services along with my own video analysis to ensure that I am not missing any possible strategies that can benefit your lifts and it will help reduce chances of my own personal biases. Now I need to know some things about you.


    Just so I know what time zone you are in

    Current Weight (lbs)
    Weight class you compete in
    Years of Lifting Experience and What Type

    Example: 2 years bodybuilding and 1 year powerlifting

    All Time Squat, Bench, Deadlift PRs

    (multiple rep maxes are ok too, just indicate)

    Current High bar Squat Max

    (multiple rep maxes are ok too, just indicate)

    Current Low Bar Squat Max

    (multiple rep maxes are ok too, just indicate)

    Current Bench Max

    (multiple rep maxes are ok too, just indicate)

    Current Conventional Deadlift Max

    (multiple rep maxes are ok too, just indicate)

    Current Sumo Deadlift Max

    (multiple rep maxes are ok too, just indicate)

    Which Is Your Preferred Deadlift Style?
    What is your squat/bench/Deadlift accessory that you most often utilize/perform?

    If you have one

    Where do you typically fail in the squat?
    Where do you typically fail in the Bench?
    Where do you typically fail in the Deadlift?
    How long have you been in your plateau for your squat, bench, deadlift?

    Or to rephrase it, when was the last time you hit a PR?

    Which hand is dominant?
    Which Leg Would You Kick A Ball With?
    What kind of gym do you train in?
    Please list any of your powerlifting equipment

    (ie: Oly shoes, lever belt, Slingshot, etc…):

    Do you have access to a safety squat bar, trap bar and/or other specialty bars?
    What's your typical training look like and are you able to send me any logs?
    When is your next planned competition?
    History & Injuries
    What sports have you played seriously?
    Do you consider yourself naturally quick, or naturally strong?
    Are you explosive, or more towards endurance?
    Growing up, did you consider yourself fat, skinny or neither?
    What do you consider your strength is?
    What do you consider your weakness is?
    What is your primary goal?
    What is your secondary goal?
    How motivated are you to reach your goals?
    1: I don't care, I just like wasting money
    10: Sleep, breathe, and bleed iron
    How many hours of sleep do you get on average a night?
    What are your stressors?

    (Family, school, work, etc)

    Which days of the weeks are ideal to train on according to your work/school/life schedule if you have a preference
    Row 1:
    Ideal Workout Duration (hrs):
    Which training programs have you used in the past?
    Which most recently?
    What did you like/dislike from your previous training experiences or previous coach?
    Do you take any supplements?
    Do you have any past or present musculoskeletal injuries?
    If you are currently injured please give me the history of the injury, what makes it worse? What makes it better? Where exactly does it hurt? Only on one side? Is there pain down the leg? Is there numbness? Tingling? Burning? What movements irritate it? How long does it last? Etc...
    What has your doctor told you about lifting and your injury?
    Are there any lifts or exercises that you don’t think you should currently do? And why?
    Do you have any medical conditions or past surgeries?
    What is do you consider good coaching?
    Anything you want me to know or should know?
    Would you be okay if I feature one of your PRs or lifts on my IG or my YouTube channel?
    What is your Instagram Username?

    It will help me contact you better, look at any lifts if you put them on there, and I can send you specific videos of lifts or cues that can be beneficial.

    How did you first hear about/find me?
    Do you have any old training journals/spreasheets that you can email me?
    Sorry about all the questions, but the more details I know, the more personalized I can be. I'm looking forward to working with you!

    Legal Waiver ASSUMPTION OF RISK, WAIVER AND RELEASE OF LIABILITY, AND INDEMNITY AGREEMENT DECLARATIONS: By answering this questionnaire, you agree to this agreement between Alvs Mondares (“Trainer”) and you (“Client”). The provision of personal training services by Trainer to Client and any recommendations and instructions provided by Alvs Mondares. ASSUMPTION OF RISK: You agree that if you engage in any physical exercise or activity, including personal training, or engaging in any recommendation given, you do so at your own risk and assume the risk of any and all injury and/or damage you may suffer, whether while engaging in physical exercise or not. This includes injury or damage sustained while and/or resulting from using any premises or facility, or using any equipment, whether provided to you by Trainer or otherwise, including injuries or damages arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns. Your assumption of risk includes, but is not limited to, your use of any exercise equipment (mechanical or otherwise), sports fields, courts, or other areas, locker rooms, sidewalks, parking lots, stairs, pools, whirlpools, saunas, steam rooms, lobby or other general areas of any facilities, or any equipment. You assume the risk of your participation in any activity, class, program, instruction, or event, including but not limited to weightlifting, walking, jogging, running, aerobic activities, aquatic activities, tennis, basketball, volleyball, racquetball, or any other sporting or recreational endeavor. You agree that you are voluntarily participating in the aforementioned activities and assume all risk of injury, illness, damage, or loss to you or your property that might result, including, without limitation, any loss or theft of any personal property, whether arising out of the negligence of Trainer or otherwise. RELEASE: You agree on behalf of yourself (and all your personal representatives, heirs, executors, administrators, agents, and assigns) to release and discharge Trainer (and Trainer’s affiliates, related entities, employees, agents, representatives, successors, and assigns) from any and all claims or causes of action (known or unknown) arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns. This waiver and release of liability includes, without limitation, injuries which may occur as a result of (a) your use of any exercise equipment or facilities which may malfunction or break, (b) improper maintenance of any exercise equipment, premises or facilities, (c) negligent instruction or supervision, including personal training, (d) negligent hiring or retention of employees, and/or (e) slipping or tripping and falling while on any portion of a premises or while traveling to or from personal training, including injuries resulting from Trainer’s or anyone else’s negligent inspection or maintenance of the facility or premises. INDEMNIFICATION: By execution of this agreement, you hereby agree to indemnify and hold harmless Trainer from any loss, liability, damage, or cost Trainer may incur due to the provision of personal training by Trainer to you.ACKNOWLEDGMENTS: You expressly agree that the foregoing release, waiver, assumption of risk and indemnity agreement is intended to be as broad and inclusive as permitted by the law in the State of California and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. You acknowledge that Trainer offers a service to his/her clients encompassing the entire recreational and/or fitness spectrum. Trainer is not in the business of selling weightlifting equipment, exercise equipment, or other such products to the public, and the use of such items is incidental to the service provided by Trainer. You acknowledge and agree that Trainer does not place such items into the stream of commerce. This release is not intended as an attempted release of claims of gross negligence or intentional acts. You acknowledge that you have carefully read this waiver and release and fully understand that it is a release of liability, express assumption of risk and indemnity agreement. You are aware and agree that by voluntarily filling out this questionnaire, you are giving up your right to bring a legal action or assert a claim against trainer for trainer’s negligence, or for any defective product used while receiving personal training from trainer.