IRL Performance Coaching

IRL Performance Coaching MSc. Biomechanics, Performance Coach & Clinical Exercise Physiologist

I use science & technology to maximize athletic performance

1000+ Athletes Evolved.

FREE week of training: https://www.irl.coach/free-week

09/24/2026

Messages like these reinforce why I’m here.

Logan has worked with me virtually year-round over the past few years.

In-season or off-season, he has consistently showed up and put in the work.

I’ve been lucky enough to watch him develop as an athlete and display the improvements in his strength and speed in the gym and on the field throughout his high school career.

We knew that his first year of university football would pose new challenges, but I had zero doubt that he was capable of earning a spot in the starting lineup.

Because habits are the compound interest of self-improvement, and man has he improved.

Receiving these messages before seeing him score his first university career touchdowns is just one of those moments that reminds me of why I started.

It’s continued assurance that the process works - on and off the field.

& that this is more than just a training program.

𝘛𝘩𝘪𝘴 𝘪𝘴 𝘳𝘦𝘢𝘭 𝘭𝘪𝘧𝘦.

09/15/2026

Being an athlete isn’t easy.. ⬇️

It’s a beautiful thing to be able to compete in sport.

Not only does sport participation build more physically and mentally capable humans, it creates irreplaceable opportunities.

But it’s far from easy, and often times, the odds will be stacked against you.

These 3 things are not an excuse, but a reason to keep fighting.

If anything, they’re part of the reason sport is such a powerful experience.

It teaches patience, discipline, resilience, and the power of an unbreakable spirit.

You will suffer, but you will be better for it.

1) Progress is slow and boring.

Neuromuscular changes come easy early on. The “beginner gains” period pf your lifting career is the fun & easy part.

The bigger and stronger you get, the harder those gains become.

You’ll find yourself fighting for a fraction of a percentage - that’s the actual work.

Without discipline, consistency, and good programming, it will feel like you’re treading water in the middle of the ocean.

2) You are at the mercy of your genes.

Sure, some athletes are simply dealt a better hand, but knowing your hand is what lets you play it properly.

Build around the body you were given, hammer the qualities that are actually trainable, and you stop measuring your ceiling with someone else’s tape

3) You will probably get injured.

Your entire existence could be absolutely dialled. Your diet, sleep, program, and every last detail could be perfect.

Sport is still unpredictable, and sometimes things just.. happen.

Here’s the part that matters: the athletes who come back better are the ones who treat rehab like training.

Rehabbing to return to sport is drastically different than simply returning to regular activities of daily living.

It will be physically and emotionally taxing, but you will come out it a better, more resilient human.

This is real life.

09/05/2026

Want a free guide + a free week of the program? Link is in the comments

Most football players stop training in-season.

This is THE fastest way to lose everything you’ve built.

There are 2 main ways most athletes get in-season training wrong:

They either stop completely and watch their strength and speed disappear, or they keep training like it’s the off-season and show up to games sore and beat up.

Most just don’t know what they should be doing, and when they should be doing it based on their practice & game schedule.

So I built a flexible in-season training template. It shows you how to train in-season AND how to set up your schedule around games and practices so you stay healthy, strong, and fast on the field all season.

—

In-season football training · strength and conditioning for athletes · IRL Performance Coaching

Most football players stop training in September. By week six of the season, the strength they built all summer is gone....
09/02/2026

Most football players stop training in September. By week six of the season, the strength they built all summer is gone.

The other half train too hard or too much, pile on fatigue, and get hurt.

My In-Season group training runs Tuesday, Wednesday and Thursday nights.

You buy a pack of sessions and book whichever ones fit around games and practices - twice one week, once the next, whatever makes sense with your schedule.

Nobody’s locked into a night they can’t make.

Ten athletes a session maximum, so everyone actually gets coached.

Force plate testing every week means training is adjusted to how each athlete is recovering, not to what the calendar says.

High intensity, low soreness - nobody walks into games flat.

The whole point is finishing the season healthy - it doesn’t matter how strong you are if you’re hurt and sitting on the bench.

Sept 8 – Nov 16

Packs of 4, 8, 12, and 16 sessions, $30–40 per session depending on frequency.

Message me if you have any questions.

Sign up link in bio

09/01/2026

Want a free guide + a free week of the program? Comment “In-Season” below and I’ll send it over.

Most football players stop training in-season.

This is THE fastest way to lose everything you’ve built.

There are 2 main ways most athletes get in-season training wrong:

They either stop completely and watch their strength and speed disappear, or they keep training like it’s the off-season and show up to games sore and beat up.

Most just don’t know what they should be doing, and when they should be doing it based on their practice & game schedule.

So I built a flexible in-season training template. It shows you how to train in-season AND how to set up your schedule around games and practices so you stay healthy, strong, and fast on the field all season.

—

In-season football training · strength and conditioning for athletes · IRL Performance Coaching

08/31/2026

Let me be clear.. ⬇️

If you’re a new personal trainer or strength & conditioning coach, I’m not telling you to *not* to post content - you absolutely should.

Organic content is one of the most effective ways to build brand awareness.

However, with the recognition of social medias value, we now have every coach and their dog trying to blow up their TikTok & IG following.

This has lead to a lot of inexperienced coaches:

Attempting to speak on topics way out of their depth, often leaving out important context.

Posting useless exercises or methods for the sake of novelty & vitality.

Losing opportunities to actually work with people because they’re more worried about getting content posted than actually coaching.

Their are whole sub communities of “coaches” and lifters on this app spreading unproductive training & dietary strategies (and blatant misinformation) all from some theoretical inference a random gym bro thought up after reading a single study abstract.

Ironically, the “science based lifter” cult is the worst for it.

But people follow along because they want results & they don’t know any better.

Social media is a magnifying glass, and getting the entire attention of the internet is a double edged sword.

The right post could gain you a full client roster.

The wrong one could destroy your reputation for years to come.

The combination of knowledge & experience is what makes your opinion unique.

You understand the science of what you do, but you’ve also tried & tested it.

Because at the end of the day, it’s not always black & white.

Your story & experience set you apart - and people DO want to hear about it.

Because they want to know what works.

The social media landscape has brought value back to individual nuance & authenticity.

It’s just a lot harder to provide that when you have nothing to draw from.

You should still post - post about how & who you’re training, post about what you’re learning, your goals, whatever.

But sometimes, you just need to stay in your lane.

Your time will come.

No days off. Our athletes showed up for work on Day 1 bringing maximum effort to our 2026 Combine and setting the tone ...
08/21/2026

No days off. Our athletes showed up for work on Day 1 bringing maximum effort to our 2026 Combine and setting the tone for a killer season ahead. Big thanks to Ian Rowan-Legg - Athletic Performance Coach and the team at IRL Performance Coaching for keeping the energy high and running a flawless event.






Top Performers:

Vertical (in)
1. Max Wetmore 32.9
2. Emmett Mont 32.0
3. Wyatt Verdonck 31.5
4. Kamji Ejinima 31.3
5. Tyerico Oliver 30.2

Broad Jump
1. Wyatt Verdonck 9’11”
2. Kamji Ejinima 9’9”
Max Wetmore
Emmett Mont
3. Omar Al Safadi 9’7”
4. Prem Mistry 9’5”
5. Marlon Fletcher 9’3”

40yd Dash (sec)
1. Emmett Mont 4.62
2. Omar Al Safadi 4.68
3. Max Wetmore 4.70
4. Henry Mont 4.75
5. Shane Lucas 4.76

Pro Agility (sec)
1. Emmett Mont 4.22
2. Max Wetmore 4.38
3. Jaxson Mosher 4.41
4. Prem Mistry 4.43
5. Wyatt Verdonck 4.46

Bench (135lbs, reps)
1. Jaxson Mosher 27
2. Jake Aucoin 24
3. Jett Leblanc 23
4. Henry Mont 22
John Paul Rahme
5. Charlie Knight 21
Kyle Lush

Bench (225lbs, reps)
1. Nick Clarke 13
2. Jake Hoopey 10
3. Wyatt Verdonck 8
4. Max Wetmore 4
5. Dany Nadour 3

08/17/2026

The split jerk might be the most underrated power exercise out there.

Everyone loves the clean - fewer prioritise mastering the jerk.

If you’re chasing explosiveness, this one earns its spot.

The quick dip and drive builds serious rate of force development - how fast you can produce force, not just how much.

Which is more often than not the most important quality that actually transfers, because most athletic moments (a sprint step, a cut, a takeoff) happen in under two-tenths of a second.

In most sport movements, there’s no time to grind out max force. You produce it fast or you may as well not produce it at all.

Then comes the part most power work skips: the catch.

Dropping under the bar and slamming on the brakes trains eccentric force and deceleration - the same quality that lets an athlete land, cut, and change direction without falling apart.

Stack coordination, mobility, and overhead stability through the hips, trunk and upper back on top of that, and you’ve got one movement covering a ton of ground with plenty of room for progression.

For athletes totally new to this, I typically prefer to start with strict overhead pressing before progressing to push pressing, and eventually jerks.

Dumbbell and landmine variations are fantastic as well, and can be a great variation on their own, or a means of getting athletes comfortable with sequencing of the movement itself.

I included these in my new 16-week athletic training program, which you can try for free by commenting “athlete” below.

08/13/2026

This is one of the more impressive, and more useful lifts I’ve seen from an athlete graduating high school.

Alex hit these heavy SSB reverse lunges towards the end of our Spring Phase back in June.

Committed to StFX X-Men Football this coming season, Alex Alex Law increased his training frequency with me this Spring & Summer and saw huge increases in his strength, speed and power, all while adding muscle mass.

I’m really happy about these lifts in particular because I’m a huge believer that split squat & lunge variations are some of the most valuable exercises an athlete can perform to move the needle for actual performance - especially those with variable movement demands.

Don’t get me wrong - heavy bilateral movements will always be a staple for absolute strength (his squats and deadlifts are also through the roof)

But the positional specificity, capacity to load each limb, and implications for linear multidirectional movement make split squat and lunge variations arguably more important.

Alex has been training with me for 3 years now and I couldn’t be happier with where he’s at heading into his first year of university ball.

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Halifax, NS

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