Built around your lifts
Volume, intensity and exercise choices based on your strengths, weak points and training history.
Online powerlifting coaching
Powerlifting coaching.
From anywhere.
Squat, bench and deadlift programming from a former nationally ranked powerlifter whose lifters compete and win at meets. Delivered through the Atlas Strength app, with video review of your lifts, weekly check-ins and direct messaging with me.
Custom programWritten by Patrick, in the Atlas app
Weekly check-insYour program adjusted every week
Form reviewSend lift videos, get coaching cues
Message PatrickQuestions answered in the app
What you get
Built for
your total
Programming that moves your squat, bench and deadlift, and gets you ready for the platform.
Lift video review
Send video of your squat, bench and deadlift. You get cues on depth, bar path, setup and position.
Peaking and attempts
A plan for the weeks before your meet, and we choose your openers and attempts together.
Adjusted every week
Your program changes based on your logs, videos and check-ins, so you keep making progress.
Weekly check-ins
We go over training, recovery and how the lifts are moving, so you always know the plan.
All in one place
Every session on your phone with sets, reps and loads. Your PRs update as you log.
Inside the app
Built for
real training
Your whole program, your logs and your coach in one place. These are real screens from the Atlas Strength app.
Why not just a PDF?
A coach,
not a file
A PDF or a generic app gives you workouts. Coaching gives you someone who watches, adjusts and answers.
A PDF program
- The same plan no matter how you respond
- Nobody checks your form
- No one to ask when something hurts
- You track progress yourself, if at all
A generic fitness app
- Built by an algorithm, not a coach
- Workouts for everyone, not for you
- No video review or real feedback
- Nobody notices when you fall off
Atlas Strength app
- A program written by Patrick for you
- Form videos reviewed with real cues
- Message your coach, replies within hours
- Adjusts around pain, missed days and progress
Inside Atlas
From the
platform
I competed as a nationally ranked powerlifter. Now I coach lifters to the platform.
Getting started
How it works
Month to month, with no long-term contract.
Apply
Fill out the short form below about your goals, experience and setup.
We talk
I'll reach out to go over your goals, history and schedule, and make sure it's a fit.
Get your program
Your plan shows up in the Atlas Strength app, ready for your first session.
Train & check in
Log your sessions, send videos and check in. Your program keeps evolving.
Who it's for
Good fit if you…
- Getting ready for your first meet
- Stuck at a plateau on one of the big three
- Want a bigger total at your next meet
- Training alone without a coach
- A masters or older lifter who wants to compete
- A woman getting into powerlifting
Inside Atlas
Your
coach
Every program is written by me, and I review every lift video you send.
Weight class cuts
Make weight.
Keep your strength.
Your whole cut is planned backward from weigh-in and laid out in the Atlas Strength app, week by week and then day by day. Built around your meet's weigh-in time.
Planned from weigh-in day
Weeks out, a fat-loss phase at a steady rate, a diet break, a lead-in and peak week. Weekly calorie and macro targets for every phase.
Peak week, day by day
Water, sodium, carbs, fiber, fat, meals and training for each day, with exact amounts and timing.
Diet vs water, balanced
Set your weigh-in time and rehydration window, and the plan splits the cut between diet and water, kept inside safe limits, with safety checks before it starts. Training stays heavy the whole way.
Your coach
Patrick Rice
I don't just write programs. I'm a competitive strongman athlete who took 2nd place at USS Strongman Nationals, a former nationally ranked powerlifter, and I've been training for more than 15 years.
I have a BS in Kinesiology from SUNY Cortland and I'm NSCA-CPT certified. Every online program is written and reviewed by me, the same way I coach my clients in the gym.
Client results
In their words
What clients say about Patrick's coaching and programming.
“Finally competed in my first powerlifting competition. Finished 1st in my division… In the last year I’ve gained 10lbs and tripled my numbers. Huge shout out to @atlas9strength for being the best coach and never letting me quit.”
“Great experience at power lifting meet this weekend, took 1st place! Blessed to have these guys in my corner always encouraging me to push the limits!”
“The best place to go for serious training the owner Patrick is the man to see for solid programs or personal training from people getting in shape, to competitive strongmen/powerlifters…”
Questions
FAQ
Anything else? Call or text (516) 524-3420.
Can you help me prepare for a meet?
Yes. Send me your meet date and federation, and your training will be planned around it, including peaking and a plan for meet day.
Do you help with attempt selection?
Yes. We plan your openers and attempts together based on how your training has gone.
I've never competed. Can I start?
Yes. Plenty of lifters start online coaching to get ready for their first meet. We'll make sure your lifts meet the standards and you know what to expect.
How does lift video review work?
Film your sets from the side and upload them in the app. I'll send back cues on what to fix and what to keep doing.
What equipment do I need?
A barbell, plates, a rack and a bench. A commercial gym or a home gym both work.
Is there a contract?
No. Online coaching is month to month.
Do I need to download an app?
No. The Atlas Strength app runs in your phone's browser. Open the link I send you in Safari or Chrome and add it to your home screen. It opens and works just like any other app.
Does it work on iPhone and Android?
Yes. It works on any modern iPhone or Android phone, and on a tablet or computer too.
How do I send you form videos?
Record your set and upload it right in the app, on the exercise you're doing. I watch it and send back cues to clean up your technique.
How fast do you answer messages?
Within hours. Quick fixes usually get a reply within an hour, and bigger changes the same day. You can message me about any exercise, any day, right in the app.
What if something hurts or I miss a workout?
Flag the pain area in the app and exercises that load it will show safer swaps. If you miss days, message me and I'll adjust your week. Your plan changes when life does.
Apply
Start online
coaching
Tell me about your goals and your setup. I'll get back to you within one business day.
I write and review every program myself, so online spots are limited.
Already a client? Log in to the Atlas Strength app →
- Prefer to talk? Call or text
- (516) 524-3420
Got it, thanks!
Your request is in. I'll get back to you within one business day. Need me sooner? Call or text (516) 524-3420.