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Marc

@mav.ignite

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followers

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Pilot • Strength coach for aviators
Fitness that works on a busy schedule
Under grace ✝️

POSTS STORIES REELS TAGGED

taken in Stuart, Florida by @mav.ignite

9

0

22 days ago

Improve your deadlift.

445 × 3 for my top set. Here’s the setup I come back to before the bar leaves the floor:

1. Stance — feet about hip-width, toes slightly out. Put the bar over the middle of your whole foot.
2. Grip — hands just outside your legs. Don’t roll the bar toward you.
3. Shins — bend your knees until your shins touch the bar. Leave it there.
4. Chest up — set your back, brace, and take the slack out. Don’t drop your hips to do it.
5. Pull — push the floor away, keep the bar close, and stand tall.

Stance. Grip. Shins. Chest. Pull.

Save this for your next deadlift day.

#Deadlift #DeadliftTechnique #StrengthTraining #BarbellTraining #MaverickStrength taken in Stuart, Florida by @mav.ignite

18

6

18 days ago

Chick-fil-A Buffalo Chicken Mac meal with 58 grams of protein ✈️

Long duty day, hotel stop, or just a packed schedule. This is one easy Chick-fil-A order that works for me:

• 12-count grilled nuggets
• Medium mac & cheese
• 2 Zesty Buffalo sauces

Mix it all together.

Food + both sauces:
700 calories | 58g protein | 32g carbs | 38.5g fat

Save this order for your next trip.

MavStrength.com

#AirlinePilot #TravelNutrition #HighProteinMeals #ChickFilA #MaverickStrength taken in Stuart, Florida by @mav.ignite

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12

17 days ago

2 tips to improve your overhead press 👇

155 lb top AMRAP after bench, RPE 7.

Two cues I come back to:

1. Brace before you press. Ribs down, glutes tight, and keep your torso steady as the weight moves.

2. Get under the bar. Once it clears your forehead, bring your head through and reach tall at lockout.

The last reps are where those little details start to matter.

Save this for your next press day.

MavStrength.com

#OverheadPress #PressTechnique #StrengthTraining #BarbellTraining #MaverickStrength taken in Stuart, Florida by @mav.ignite

12

4

19 days ago

3 tips to improve your bench press 👇

1. Build your base. Plant your feet and keep your upper back tight. Keep pressure through your feet as you press, with your butt staying on the bench.

2. Stack the bar. Keep the bar over your wrists and your wrists over your elbows. Firm grip. Keep the load supported over your forearms.

3. Control the lowering. Bring the bar down under control, touch gently, and press. Keep your tension through the whole rep.

Today’s top set:
255 lb × 8 AMRAP
RPE 9

Save these cues for your next bench day.

#BenchPressTips #BenchPress #StrengthTraining #MaverickStrength taken in Stuart, Florida by @mav.ignite

10

4

20 days ago

3 tips to improve your squat 👇

1. Build tension before you move. Pull the bar firmly into your back, keep your upper back tight, and brace your entire trunk. With a belt, breathe and brace into it all the way around.

2. Pick a spot on the floor about 5–6 feet ahead. Keep your gaze steady and your neck in line with your torso. Keep pressure balanced over your midfoot throughout the rep.

3. Own your depth. Aim to get your hip crease below the top of your knee while staying braced and in control. Train through a full, repeatable range of motion you can control.

Week 2 of my 5-3-2-5-3 progression. This was the 3-rep week:
225 lb × 3
255 lb × 3
300 lb × 7 AMRAP RPE 8

Save these cues for your next squat day.

#SquatTips #BackSquat #StrengthTraining #MaverickStrength taken in Stuart, Florida by @mav.ignite

11

7

21 days ago

420 for 5. Still early in the block.

Deadlift day in the 5/3/2/5 program:
315 × 5
365 × 5
420 × 5 — top set

Then a little supporting work:
Good mornings: 95 lb, 5 × 10 at RPE 7
Leg raises: 5 × 10

12,750 lb moved today.

Getting back into the heavy weight. This 16-week block is pretty simple: heavy compound lifts, a few accessories, and lighter weight for volume to support the strength work.

The goal is to build toward some PRs around January or February. Then back into a lighter phase, cut some weight, and roll into a 16-week prep for a July competition. Lord willing.

One block at a time. Today’s work is done.

What kind of training block are you in right now?

#DeadliftDay #StrengthTraining #Powerlifting #MaverickStrength taken in Stuart, Florida by @mav.ignite

19

11

25 days ago

Winter arc. Bench day. 5–3–1 strength block.

BENCH PRESS
185 × 5
205 × 5
235 × 10 AMRAP — rep PR at this weight.

ACCESSORIES
Incline DB press: 5 × 10 at 120 lb total
Reverse-grip row: 5 × 10 at 135 lb
Both new PRs for 5 × 10 volume. Rest: 1–2 min.

Total moved: 17,050 lb.

Starting well below my 320 lb bench max. We’re getting a light start on this block, with loads building toward January.

The key is not to overreach when starting a strength block or you’ll fatigue too quickly before reaching your potential.

Coming off an isolation-heavy conditioning block, things are getting simpler: 3–4 exercises, mostly compound lifts, and very little isolation work. Strength and volume with a purpose.

Start light. Build steadily. Earn the heavy weight.

#WinterArc #BenchPress #StrengthTraining #ProgressiveOverload #MaverickStrength taken in Palm City, Florida by @mav.ignite

13

6

a month ago

Starting a 5-3-1 strength block. Starting light and gradually building the weight over the next 3–4 months.

Build steadily. Keep showing up.

Get after it. by @mav.ignite

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5

a month ago

We’ve all got something we keep saying we’ll get around to. I’m no different. Less talking about what I want to do and more actually doing it—in the gym and outside of it. Time to lock in and get after it. taken in Raw Athletic Club - Stuart, FL by @mav.ignite

11

4

a month ago

Heavy training. Recovery with purpose.

Cupping, scraping, soft-tissue work, and red light—part of my routine to help increase blood flow and recovery, ease soreness, manage pain, and keep me moving between heavy sessions.

Take care of the body doing the work.

Train hard. Recover with purpose. taken in Raw Athletic Club - Stuart, FL by @mav.ignite

9

4

a month ago

The winter arc is coming.

Less noise.
Less distraction.
Less comfort.

More weight.
More sweat.
More discipline.
More prayer.

There is a season for stepping away from the noise and getting serious about who God has called you to become.

Not because the gym is our god.
Not because strength makes us righteous.
But because discipline matters.

Your body is a stewardship.
Your mind must be trained.
Your habits reveal what you’re willing to obey when nobody is watching.

“For God gave us a spirit not of fear but of power and love and self-control.”
— 2 Timothy 1:7

There are plenty of distractions competing for our attention. Small, consistent choices help us focus on what matters.

Winter is where we shut the door on some of that.

We train when motivation disappears.
We pray when life gets heavy.
We choose discipline when comfort calls.
We keep showing up.

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it… I discipline my body and keep it under control.”
— 1 Corinthians 9:24, 27

This isn’t about chasing perfection.

It’s about becoming harder to break.

Physically.
Mentally.
Spiritually.

Build the body.
Sharpen the mind.
Strengthen your faith.

Jesus first.

Then lock in.

Winter is coming.

Will you show up? by @mav.ignite

10

0

2 months ago