Strong Is Contagious. Strong Will Change Your Life.
You may see other people squatting, deadlifting, and pressing big weights and think, “I can’t do that.”
Or maybe it’s a scary prospect, because you’re unsure of your form and technique on big lifts.
Getting good coaching on technique is expensive and resources are scarce, so it may seem easier to simply NOT explore the upper reaches of your strength potential.
But that would be a mistake. (To quote Pretty Woman, it would be a “big mistake. Big. Big. Huge!”)
Because getting stronger can change everything. It can change the way you feel about yourself, it can change the way you feel about your body.
That change starts with doing things right inside the gym. You can’t build immense strength on a shaky foundation of skills. A few form tweaks here and there, a great program and the payoff is huge in terms of progress.
I can help you build an indestructible house. I will tell you exactly how to perform the exercises that will lead to your best fitness results, tell you when to do them, and in what combination. I will guide you through the entire process.
But I’m getting ahead of myself.
Getting Strong, the Fast and Furious Version
This isn’t going to be a long, drawn-out process. In 12 weeks—less than a season—you will become measurably more powerful.
If you follow the 12-week program I’m going to tell you about, you will begin seeing your strength shoot up right away, and your results will stack on top of one another like so many weight plates.
In a 2001 study published in the Journal of Strength and Conditioning Research found that women with basic experience in strength training experienced significant strength adaptations when training multiple sets of a whole-body strength training program just twice a week. (In other words, they took up a powerlifting style of training.)
How long did it take the women to see increases in strength, according to the research?
You can see strength gains in just six weeks? And that was training just twice a week? Plus, this was in a study protocol, which is great for revealing the relationships between variables, but not exactly ideal for making optimal strength gains. Imagine if you found an even sweeter spot of three or even four sessions a week.
We asked one of the groups we worked with to develop this program test their new maxes after just six weeks. That’s half of the full program. And even at that stage, these are the types of results we saw:
What were Rebecca’s exact PRs? A boost of 20 pounds in the deadlift. Another 30 pounds in the bench press. And 30 more pounds in the squat.
That wasn't even the most eye-popping one among them. Cameron Radke saw a 40-pound increase in her squat (from 145 to 185 pounds). A 20-pound increase in her bench (from 125 to 145 pounds). And a whopping 50-pound increase in her deadlift (from 225 to 275 pounds). All in six weeks. Now think about where they ended up after 12.
What it all comes down to is feeling stronger, braver, and excited about trying new things. I say over and over again that strong is fun, and never once have I been proven wrong. Join me on this raucously fun adventure, and you’ll see for yourself.
I WILL COACH YOU TO BE STRONGER
An apology is in order. I haven’t introduced myself. My name is Jennifer Vogelgesang Blake, but my friends call me JVB. This is because I am a trainer and strength coach at The Movement Minneapolis, where I work alongside Jen Sinkler, and since both of us Jens have an affinity for bright clothing, side ponytails, and heavy weights, we needed an easy way for our members and clients to address us separately.
Together we—along with a cohort of the most gifted individuals I’ve ever met—coach an ever-growing community of lifters. They are men and women from every walk of life who are looking to become stronger, more functional humans.
In addition to coaching our gym-goers in person, I’ve been coaching people online for a quite while now. This past summer, I took a group of beta testers through the very program I’m about to outline in greater detail for you, and many of them nailed their own big three PRs and became stronger athletes.
Here’s what some of them had to say about the program:
This program focuses on the key lifts—squat, deadlift, and bench—but it also adds in challenging accessory work that trains your body in all planes of movement. This was something my prior training had been lacking. I cannot recommend this program enough. If you love to lift and are looking for an intelligent, intuitive approach to finding your inner awesome, you have to try Unapologetically Powerful.
I loved the Unapologetically Powerful program. It’s different than anything I've done before, in an awesome way—it's all about strength gains! I'm still a beginner in the world of lifting heavy things and I am often hesitant to go really heavy. I'm risk averse because I want to lift forever. This program helped build my ability to listen to my body so that in any workout I know what lifts feel good, when I can push it, and when I need to back off. I never felt like I was losing ground, but rather that I was always growing in multiple directions. The focus is on the big lifts, which I love, and the variations helped make me stronger and will keep me lifting longer. Oh, and I added 18 pounds to my deadlift!
I thought I might improve my strength in the ‘big three’ during Unapologetically Powerful, but I discovered that I am stronger now than I was at 22 years old—not only in the gym, but across my entire life. The programming is comprehensive yet easy to follow, and the companion exercise glossary completely demonstrated and described every component included in the program. The exercises not only include the big three, but also exercise combinations that contribute directly to more power in the deadlift, squat and bench press.
I can say with certainty that being stronger makes you better on every level. You get out of bed more easily. You take the stairs two at a time. You end up looking down and appreciating the shapeliness of your thighs because now you know those thighs have a purpose and that purpose is to move. To move weights. To move you from point A to point B with your shoulders thrown back and your head held high. (Just like the lockout of the deadlift, only sans barbell.)
The Secret Weapon You’ve Already Got
I’ll show you how to use a secret weapon. That weapon is training with biofeedback. This quick, easy-to-implement protocol is what separates the our programming for the rest of the pack.
You’ll be able to:
- Make smart decisions about what movements feel great for your body, in real time, in every single training session.
- Adapt any movement to fit your body’s needs, instead of trying to force it into a movement that isn’t a great fit for you (yet).
- Expand your limits without breaking yourself. That way, when the time comes to put your strength to the test, you won’t be burned out and injured.
Incorporating biofeedback into your training only takes a few seconds, but the results last for good. It’s a tool that once you have, you never lose, and you’re welcome to use it on any program for the rest of your life.
New York, N.Y.
The biofeedback techniques I learned in the program provided this amazing way to figure out just the right amount of work my body needed in order to make effortless progress every single week. This made each training session feel new and exciting, and ultimately made the entire program feel super easy and fun to follow. I always left the gym feeling much better than when I walked in.
Guelph, Ontario, Canada
I saw strength gains and felt much more comfortable and confident with my lifts doing just three workouts a week, (which fit beautifully with my busy schedule)! But by far the best part of the program for me was the introduction to biofeedback testing, which has been a life-changer for me. It made me listen to what my body was telling me. It allowed me the freedom to choose the best exercise for me on that particular day and not put myself at risk for an injury. And even though I didn't back squat for the first three weeks, when it finally tested well, I lifted more than when I started AND had a larger range of motion.
Over the last five years, powerlifting has become one of my favorite things, but the quality resources for women to follow are minimal and I was truly stuck without guidance. This program was the resource that I needed and provided the tools, videos, wording, and tips that were helpful to get the moves just right.
The program I’ve been talking about is called Unapologetically Powerful, and it’s structured to get you stronger than you’ve ever been in “the big three” powerlifts, the squat, bench, and deadlift. Totally, completely fine if you have no interest in powerlifting as a sport—this program will simply get you strong, period.
All of it is available to you instantly, and it is accessible anywhere and anytime, from any mobile or desktop device.
Here's what you get:
Two 12-Week Unapologetically Powerful Training Programs, one for Beginner and one for Early Intermediate lifters, for a total of six months’ worth of programming to improve your competition lifts: the squat, bench, and deadlift, a $199 value.
The Unapologetically Powerful Exercise Video Library, which is easily accessed through hyperlinks in the Exercise Glossary and houses a video for every single one of the 141 exercises in the programs (plus 3 warm-up demonstration videos), with detailed coaching cues for the viewer, a $179 value.
The Unapologetically Powerful Exercise Glossary, containing beautifully vivid photos and succinct exercise descriptions, a $99 value.
The Unapologetically Powerful User Manual, a fully comprehensive ebook that neatly takes you through every detail of the program, a $99 value.
The Unapologetically Powerful Gear Guide, If you’re looking to pick up some equipment of your own. Figuring out where to start can be challenging and the Gear Guide cuts through the fluff with solid recos, a $99 value.
And, surprise! How To Compete Guide: Make Your Foray Into Powerlifting A Huge Success, a manual that covers everything you need to know about competing in powerlifting, from how to find and enter a meet down to the required heel height of your shoes. Trust me, we’ve got your singlet-donned booty covered, a $99 value.
Total Value: $774
Upgrade Your Abilities
Unapologetically Powerful will get you stronger and even prepare you for the platform if you're into that &emdash; but it's not quite one size fits all. When people come to our gym, The Movement Minneapolis, and say they want to get started powerlifting, we need to know one thing before we can put them on a dedicated powerlifting program.
You see, for some people, there is a small barrier to of entry into the powerlifts and it has nothing to do with the amount of weight on the bar. Here’s what you need to be able to do to do full powerlifting:
Squat to full legal depth (where the hip crease dips below the height of the knee).
Bench press with a complete range of motion where the bar remains motionless on your chest for a moment before you press the bar up to lockout.
Deadlift a barbell from the floor in a conventional or sumo stance.
If you can already do these things then you can dig right into Unapologetically Powerful.
But, if you can't do these things just yet &emdash; no big deal &emdash; it just means we have to take the right approach.
Unapologetically Powerful is like a sports car. It's a high-performance training program.
But, you can't take a sports car on a rough gravel road without some serious consequences. There just isn't much room for error, and you're going to do damage. It's simply the wrong tool for the job.
So you need to take a different approach and use the right tools.
At The Movement Minneapolis our approach is simple. We take a few weeks to strategically address the issues that need to be dealt with, and then and only then do we put them on a dedicated powerlifting program.
I enlisted David Dellanave, founder of The Movement Minneapolis and major influencer of the biofeedback training approach taught in Unapologetically Powerful, to create a specialized program to get you ready to take on a high-performance powerlifting program. It's called Unapologetically Prepared and it's included in the Gold package.
Think of Unapologetically Prepared as a pre-program: it delivers everything you need to do to prepare your body to move better, so that you can follow the main program to a T. Here’s what’s included:
Unapologetically Prepared Training Program: A strategic, repeatable plan to quickly address any movement limitations that would prevent you from training for powerlifting, a $129 value.
Unapologetically Prepared User Manual: Know exactly why you're doing what you're doing - so you can take that and apply it to whatever plan you're doing &emdash; not just this program, a $99 value.
Unapologetically Prepared Exercise Glossary: Your reference library, which includes photos and detailed written coaching cues for every single exercise in the pre-program, a $99 value.
Total Value: $297
If You Don’t Love It, Don’t Keep It
I know you’re going to love the results you’ll get from becoming Unapologetically Powerful. I know that you’re going to love getting stronger and more capable, and I know that if you do choose to compete, you’ll have everything you need to set personal records on that platform.
I’ve already seen this program work for many women, and I know it will work for you, too. The 30-day, money-back guarantee is there not because I think you’ll need it, but to prove that my confidence in this program is unwavering. All you have to do is give the program a shot, and if you don't like it then you keep the program and I'll give you a full refund.
Yep, it's that easy and I believe your results are going to be that good.
I’m so happy to have gotten the chance to introduce you to Unapologetically Powerful and my friends and mentors who helped to make this the most comprehensive training program on the market today.
I hope you take advantage of everything at your fingertips right now. I’ve seen what happens on the other side, what happens when you’re given the chance to realize your fullest potential, and I look forward to seeing you there.
Now it’s time for you to take the leap towards becoming Unapologetically Powerful.
I’ll see you on the platform!
Frequently Asked Questions
Q: “Do I have to already know how to squat, bench, and deadlift to use Unapologetically Powerful??”
A: No. If you’re new to barbell training, you will find a happy home in the Unapologetically Powerful Beginner Program. With the guidance of the Unapologetically Powerful Video Library you will learn each lift from the ground up so that you can hit the gym with confidence for every training session.
That said, anyone new to heavy lifting will be well advised to be extremely conservative with the amount of weight they are lifting. The primary focus in beginning should be learning to perform the lifts with ship-shape form before being concerned about adding more weight to the bar.
Q: “Do I have to compete if I decide to train like like this?”
A: Nope, not at all. Zero pressure to ever compete. Once you get started on the program, you might start desiring a venue to show off your newfound strength, though. Competing in powerlifting is a uniquely rewarding experience but getting super strong is an extremely worthy endeavor on its own, too.
Q: “Do I need a gym to follow this programming?”
A:Whether you work out at home or at a fully equipped gym, you will need access to a bar, weight plates, and bench. But the Unapologetically Powerful program includes a much wider variety of movements than just barbell ones (the better to get you stronger with, my pretty!), so you will also want access to dumbbells, kettlebells, and various other small pieces of equipment.
Q: “I’m new to heavy lifting — am I strong enough to do this program?”
A: Yes! That’s the best part! No matter your starting point, there is only one way to move with Unapologetically Powerful: forward. From there you will find that there is no such thing as “strong enough,” but rather “stronger every day.”
Q: “Is Unapologetically Powerful for men and women?”
A: Does a barbell know if it’s a man or women lifting it? No. And while Unapologetically Powerful was written to address the unique training considerations for women regarding volume and intensity, I’m definitely not going to say that men won’t find great benefit from it as well. Strength looks good on everybody.
Q: I’m in! How will Unapologetically Powerful be shipped to me??
A: Shipping is so 1999. These programs are a completely digital, downloadable series of PDFs that you get instant access to as soon as you purchase. What’s more, you can download and access the entire system on any device that can read a PDF — which these days is nearly anything. You can read it on your computer, your tablet, or your phone, provided it doesn’t take up the entire passenger seat of your car. You can even print it out.
Heavy strength training, and powerlifting in particular, is a game-changer for women when it comes to improving their confidence, encouraging positive goal-setting, helping them achieve the physique they desire, and getting killer strong.
JVB's Unapologetically Powerful program will help you do all of that (and more!) in a fun, effective, and safe way.
- CSCS, owner and cofounder of Girls Gone Strong
The Unapologetically Powerful beginner program offers a solid base of the big three lifts with a plethora of accessory work to build strength and keep it fun. Subtle changes from block to block allow you to master the movements and gain strength in the appropriate areas. The early intermediate program starts to open you up to more complex movements and works towards peaking you nicely for show time.
Take the guesswork out of programming by following Unapologetically Powerful.
- CSCS, strength and nutrition coach and founder of Bella Forza strength apparel
The Unapologetically Powerful training plan is laid out in a simple and easy-to-read format, and caters to both beginner and early intermediate lifters. My favorite part is that it gives you options, which I feel is incredibly important! As somebody following a training plan, I would like to have some say in the movements that I perform based on how I'm feeling that day.
If you want to become incredibly stronger and focus on the big three, this is absolutely the guide for you!
- founder of Beauty Lies in Strength and cofounder of Girls Gone Strong
Unapologetically Powerful is different than 99.9% of all training programs for three major reasons: First, it works. Unapologetically Powerful is built upon the foundation of science-based training principles that produce real results fast. Second, it was created by someone who talks the talk and walks the walk. JVB is a strong, powerful lifter, phenomenal coach and she has years of experience under the bar. Third, and most importantly, JVB cares about you. She's passionate about what she does and wrote this program with the sole intention of helping you reach your goals.
I stand by Unapologetically Powerful 100 percent and I have no doubt you'll absolutely love it.
- strength coach, world-record-setting powerlifter and founder of Syatt Fitness
Legal Disclaimer: Due to recent changes in law from the FTC, it is required that all companies identify what a "typical" result is. The results depicted on this website are actual results of real clients who followed the workouts and principles described in Unapologetically Powerful. If you don't do anything, you can expect no results. If you want results, you should do this, too.