Coaching

  • Our Methodologies

  • Meet The Coach

  • Programming

  • Meet Day Coaching

  • Testimonials

Squats & Science

Our Methodologies

Evidence Based Programming
SQUATS & SCIENCE BRINGS AN EVIDENCE-BASED APPROACH TO TRAINING
WE TAKE WHAT HAS BEEN SHOWN TO WORK IN RESEARCH STUDIES, AS WELL AS IN COUNTLESS STRENGTH ATHLETES AND MOLD IT INTO A TRAINING PROGRAM THAT IS INDIVIDUALIZED TO YOU
WHILE EACH CUSTOMIZED PROGRAM IS TAILORED TO THE SPECIFIC LIFTER, ALL OUR PROGRAMS STILL CONTAIN THE UNDERLYING PRINCIPLES OF STRENGTH TRAINING: THE OVERLOAD PRINCIPLE, THE SAID PRINCIPLE, GAS THEORY, REPEATED BOUT EFFECT, ETC.

Arian Khamesi

Arian currently competes, coaches and judges as part of USA Powerlifting. He has obtained the Senior International Coach certification through USA Powerlifting, been an Assistant Coach on several National Teams and is now the Head Coach of the Sub-Junior and Junior Raw National Team. Arian is heavily involved in all aspects of USA Powerlifting as he is also a member of the Coaching Committee and Raw Committee.

Arian’s lifters have done exceptionally well at all levels of the sport as he has Top 3 finishers at USAPL Raw Nationals, NAPF North American Championships, IPL Worlds and Raw Unity Meet. He has also had multiple USAPL Raw National Champions who have gone on to represent USA at the IPF Raw World Championships, the premiere powerlifting competition for raw lifting. His lifters range from teenage to masters and first time competitors to veterans of the sport.

Multiple Junior National Champions

Open Raw World Champion

Open Raw National Champion

Women’s Raw Open Team National Champions, 2016 & 2017

Women’s Raw Junior Team National Champions 2016 & 2017

Pan-American Powerlifting Champions (Junior & Open)

2016-2018 Sub-Junior & Junior Raw Team USA Head Coach

Voted USAPL Athlete’s Representative

Multiple Arnold Classic Powerlifting Champions

USA Powerlifting Raw Committee Member

2014-2015 IPF Classic Powerlifting World Championships, Team USA Assistant Coach

2014-2015 NAPF North American Powerlifting Championships, Team USA Assistant Coach

USA Powerlifting Senior International Coach

USA Powerlifting National Referee

USA Powerlifting Coaching Committee Member

Multiple Masters Raw National Champions

Teenage Raw Nationals Champion

Sub-Junior Raw and Equipped World Champions

2016 IPF Classic World’s Team Gold in Sub-Junior Women, Sub-Junior Men, Junior Women, Junior Men. Full Sweep

2016 IPF Classic World’s Team Gold in Sub-Junior Men & Junior Men, Bronze in Junior Women & Sub-Junior Women

Multiple World Team Members

Multiple Open IPL Worlds Podium Finishers

Open RUM 8 Podium Finisher

Joe Cristando

Joe Cristando, aka Joey Cannoli, is from New York and got his degree in English from CUNY Queens College. He has been competing in USA Powerlifting (USAPL) since 2017, and in overall for 6 years. Making 8 or 9 attempts in all his competitions, Coach Joe shows the importance of preparing a realistic game plan and executing on game day.

Coach Joe has coached many athletes at the local, regional, and national level, helping them to produce personal and state records. He is well versed in Velocity Based Training and implements VBT in many of his athlete’s training as well as his own training.

American Record Holder

Multiple State Record Holders

Multiple State Champions

Arnold Podium Finisher

Jacob Lynch

Jacob Lynch, is a nationally ranked USAPL competitor. 

“My four year coaching experience on both commercial and private platforms has involved increasing my awareness of reliable resistance training research while exposing myself to the coaching methods of more experienced strength coaches. In conjunction with coaching people from all walks of life, this has all developed my ability to train athletes of various stages.

Coming from an extensive athletic background that started at the age of four has also assisted me with understanding the needs of individuals from the athlete’s perspective. I find this element to be crucial because it’s the trainee’s needs that must always come first, on and off the platform. Understanding the coach-athlete relationship on a human level is not something I intend to overlook. Humans are not machines. We have emotions, history, aspirations, and insecurities, and unique dispositions that affect progress. I plan to keep that in mind with every individual I work with.

My goal as a strength coach is to never stop learning. I think one of the worst decisions in life is to stick to one frame of thinking or method. This inhibits our ability to adapt as humans in an ever-changing world with so many beliefs, cultures, and values. Knowledge is infinite and so should our desire to learn!

I am looking forward to training with you!”

Regards,
Jacob Lynch
Squats and Science Coach
USAPL Nationally-Ranked Powerlifter

American Record Holder

Multiple State Record Holders

Multiple State Champions

Arnold Podium Finisher

Shane Drozdzak

Shane joins the team all the way from New Zealand and brings a wealth of experience with him.

Shane worked as a Strength and Conditioning intern working with a broad range of athletes after finishing his Sport and Exercise Science degree and has been involved in competing and coaching in Powerlifting for the last three and a half years, after playing semi-professional rugby in Europe.

Shane has coached a lot of novice, intermediate and advanced lifters to nationally ranked status in the three years he has been coaching and is motivated in developing more of his athletes into becoming the strongest version of themselves.

Shane has a strong emphasis on sound, scientifically-backed programming, in-depth technical analysis and tactical meet day attempt selection. He believes not only is it important to develop athletes physically but also mentally – fostering a winning, positive mindset and ingraining strong work ethic among his athletes goes a long way in the development of a well-rounded athlete.

American Record Holder

Multiple State Record Holders

Multiple State Champions

Arnold Podium Finisher

Programming

  • General Accessory Lifts

  • Main Accessory Lifts

  • Competition Lifts

SQUATS & SCIENCE DESIGNS POWERLIFTING PROGRAMS WITH YOU IN MIND. ALL CUSTOMIZED PROGRAMS WILL BE TAILORED TO YOUR STRENGTH LEVELS, YOUR SCHEDULE, YOUR WEAKNESSES AND YOUR GOALS. TYPICAL TRAINING BLOCKS ARE 4 WEEKS IN LENGTH AND FOCUS ON A SPECIFIC GOAL LIKE BUILDING WORK CAPACITY, IMPROVING TECHNIQUE OR PEAKING FOR COMPETITION.

DO YOU TRACK YOUR MACROS AND BODYWEIGHT REGULARLY AS WELL? THEN YOU CAN TAKE ADVANTAGE OF THE OPTION, FREE OF CHARGE, OF HAVING SQUATS & SCIENCE GUIDE YOUR NUTRITION TO OPTIMIZE YOUR STRENGTH GAINS, RECOVERY TIME AND MAKE WEIGHT FOR YOUR COMPETITION.

ALSO INCLUDED IS MEET DAY PLANNING. PICKING THE CORRECT WARM UP WEIGHTS AND ATTEMPTS IS VERY IMPORTANT TO MAXIMIZING TOTAL AND PLACING. WHILE WE MAY NOT BE ABLE TO MAKE IT TO YOUR MEET, WE CAN CERTAINLY MAXIMIZE YOUR CHANCE FOR SUCCESS.

  • 4 WEEKS

  • $140TOTAL
    • Custom Program
    • Nutritional Guidance
    • Video Analysis
    • Meet Day Coaching

  • 24 Weeks

  • $750TOTAL
    • Save 10%
    • Custom Program
    • Nutritional Guidance
    • Video Analysis
    • Meet Day Coaching

Best price
  • 52 Weeks

  • $1450TOTAL
    • Save 20%
    • Custom Program
    • Nutritional Guidance
    • Video Analysis
    • Meet Day Coaching

Meet Day Coaching

WILL SQUATS & SCIENCE BE AT A MEET YOU’RE COMPETING AT? WE OFFER MEET DAY COACHING FOR LIFTERS WHO WANT TO MAXIMIZE THEIR PERFORMANCE. MEET DAY COACHING INCLUDES GENERATING A GAME PLAN FOR SUCCESS BEFORE THE MEET EVEN STARTS. FROM THERE IT’S SMOOTH SAILING, AS ALL YOU NEED TO DO IS LIFT THE WEIGHT ON THE BAR.

WE’LL TAKE CARE OF LOADING WEIGHTS, TIMING WARM UPS, PICKING ATTEMPTS AND KEEPING TRACKING OF YOUR COMPETITORS TO OPTIMIZE YOUR TOTAL AND PLACING. ARIAN AND JOE HAVE BEEN TRUSTED WITH MEET DAY COACHING FROM SOME OF THE GREATEST LIFTERS OUT THERE INCLUDING MIKE TUCHSCHERER, BLAINE SUMNER, KIM WALFORD, LAYNE NORTON, SARAH BRENNER, BONICA LOUGH-BROWN AND MORE.

DO YOU SEE YOUR EVENT ON HIS CALENDAR? IF SO YOU’RE READY TO REQUEST HIS COACHING AT YOUR UPCOMING MEET. DON’T SEE IT HERE? DON’T WORRY, THERE’S STILL A CHANCE. CONTACT THEM AT ARIAN@SQUATSANDSCIENCE.COM AND ASK HOW YOU CAN GET HIM TO YOUR MEET.

  • On Calendar

  • $100/Meet
    • Video Consultation
    • Meet Strategy
    • Bodyweight Manipulation
    • Meet Day Coaching

  • Off Calendar

  • $100+/Meet
    • Video Consultation
    • Meet Strategy
    • Bodyweight Manipulation
    • Meet Day Coaching

Testimonials