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Jan Lim (NASM-CPT)

@thestrikemethod

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The Strike Method™
Build control. Move better.
📍 Vancouver + 🌎 Online
Striking, strength & movement coaching
Founded by @trainjian

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I’m Jian (Jan)—a scientist, movement coach, and amateur combat sports athlete based in Vancouver.

My work is guided by one question: how can we understand movement well enough to perform—and teach—it better?

More deeply: How can we implement motor control development techniques, as trainers, athletes, and everyday people, to give ourselves a fighting chance?

✍️ MY WORK

I wear several hats, professionally.

Primarily, I am a movement coach -

My focus is helping people, who are motivated and willing to learn, optimize their movement and athletic potential.

I focus on teaching not only what effective movement looks like, but how it should feel.

I coach professionally using my own methodology and curriculum @thestrikemethod . This method comes from nearly ten years of intensive study on the human body and spirit.

I also consider myself a novice martial arts instructor and beginner boxing coach. I keep my rates as a striking coach highly affordable as my deepest passion is making martial arts and boxing accessible to all.

📚 EDUCATIONAL BACKGROUND

HBSc, Human Physiology
MA, Medical Anthropology
NASM-CPT
4× Published Clinical Researcher

🥊 PERSONAL ATHLETIC DEVELOPMENT

I compete in boxing under Astoria Boxing Club and train Muay Thai and kickboxing at @diazcombatsports.

I remain early in my martial arts career and am transparent about precisely where I am in my journey as a boxer and aspiring fighter.

My scientific background informs how I train and coach: through study, experimentation, and continuous refinement.

📍 Vancouver + Online

Reach out to me and view my coaching services using my links in bio.

📸 @channel.zay taken in Vancouver, British Columbia by @thestrikemethod

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5 months ago

✅ Cable Rotations for Lumbo-Pelvic Triangle (LPT) Control 🔺

Striking requires more than producing force through the legs.

You also need to transfer that force through the pelvis and trunk into the upper body,

while maintaining control of your position.

🔺 The Lumbo-Pelvic Triangle (LPT) is a coaching and motor-control concept I developed within The Strike Method.

Note: It is NOT an anatomical structure or fascial “sling.”

I use the LPT as a SPATIAL framework for teaching athletes to actively coordinate the musculature surrounding the pelvis, hips, and trunk,

and move the hip flexors and deep core muscles synergistically.

🦵 In this drill, an adductor squeeze + hip hinge gives Kenzie

sensory information about her pelvic position

while she performs a seated cable rotation.

The goal isn’t simply to strengthen her rotation, but build motor control over the LPT for improved striking.

Kenzie is a beginner Muay Thai student learning these mechanics from the ground up.

THE STRIKE METHOD x TRAIN JIAN

📍 In-person: Kalev Fitness Solution, Vancouver, BC @kalevfitness
🌎 Online: 3-month biomechanics coaching for striking athletes

Link in bio for your complimentary first session, if in Vancouver, BC, and free online consultation for folks online.

Source: Anatomy of the Lumbopelvic Hip Complex — Musculoskeletal Key

Keywords: striking biomechanics, lumbopelvic control, motor control, force transfer, pelvic stability, rotational mechanics, Muay Thai biomechanics, striking technique

#TheStrikeMethod #StrikingBiomechanics #MuayThaiTraining #MotorControl taken in Kalev Fitness Solution by @thestrikemethod

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2 months ago

The reason why you can’t keep your hands up

most likely has nothing to do with your strength or endurance.

It might have everything to do with your posture.

This is why.

Introducing Sōng & Stance — exploring what Taijiquan (Tai Chi) can teach us about the relationship between our stance, posture and guard.

A huge thank you to Angel M. for being a long-time supporter of this account and a TaiJi practitioner kind enough to educate me. Without you, I wouldn’t have been able to produce this work. Please follow @angelmcastillo_lmt_okc , a true martial artist practicing ☯️ in the 🇺🇸🥹

_____

A few important notes:

• I am NOT an experienced Taijiquan practitioner. I encountered some mysterious principles of Chen-style TaiJi while practicing Muay Thai. More on this story and my process soon - it will also be elaborated on in-depth in my Field Notes

• Sōng and péng are also not the same thing — this video focuses primarily on sōng. Sōng enables péng - as @angelmcastillo_lmt_okc taught me - more on this as well in notes

• stance ≠ guard, this video misleadingly focuses on guard when the series is truly on centre of gravity in stance. As you can imagine one of the greatest consequences of being misaligned is a striker’s hands dropping which is why I produced this video first.

HOW CAN YOU LEARN MORE?

This video’s accompanying notes will be released in 6 days.

📖 STUDY NOTES — DROP 001

… is Tuesday, August 18th • Midnight PT

This video barely scratches the surface, so I’m releasing three affordable resources for anyone who wants to study with me:

📘 Sōng & Stance — Field Notes
🥊 Jab as a Lever — Pocket Coach
🎯 The Pull Counter — Technique Guide

Study Notes make deeper education (ie sharing the level of knowledge in these videos) sustainable for me while keeping it accessible to students around the world.

The best way to support my work right now is to be ready for the August 18 drop on Gumroad. 🤍

In-person coaching → @kalevfitness / @thestrikemethod
Support my amateur fight + content journey → @trainingjian ☕🥊

See you August 18.

#martialartstraining #taiji #taijiquan #muaythai by @thestrikemethod

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2 months ago

The hip hinge improves the efficiency of your rolls by adding torsion.

Torsion is a force generated via a twist from two ends of an objects longitudinal axis (ie think, wringing out a towel).

🥊 TORSION & THE ROLL 👊

To roll efficiently, you cannot simply squat and swing your head underneath a punch -

You must use your hips, feet, and trunk to create torsional loading.

As you hinge at the hips, and internally rotate,

while also driving into the ball of your foot,

Your leg muscles, especially the tissues surrounding your hip, are twisted and placed under tension, storing elastic energy like a wound-up spring.

As that energy is released, it helps carry you smoothly underneath the punch and immediately into your next movement.

For more information on hinging and boxing, visit Coach Tom Yankello’s page tomyankelloboxing

💪 THREE PHASES OF ROLLING 🥊

*Note: you can add however much of a squat, or as little of a squat, as you want!

1. Single-leg hinge
2. Double-leg hinge
3. Single-leg hinge
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🥊 Support the project

This page isn’t monetized, and I don’t plan for it to be.

If you’d like to support the project, there’s a Buy Me a Coffee link in my bio. Every contribution goes back into coaching, filming, and continuing my education.

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📍 Train with me in Vancouver, BC

If you’re in Vancouver and you’re new to striking or fitness, I’d love to work with you.

I’m opening 11 coaching spots for the 2026–2027 training year.

If you’d like to train together, the booking link is in The Strike Method bio.

—

Thank you for sticking around. Every comment, share, question, and conversation has helped shape this project into what it’s becoming.

Torsion, elastic energy, biomechanics, boxing biomechanics, boxing roll, defensive boxing, hip hinge, foot mechanics, athletic movement, striking mechanics, boxing coach, amateur boxing, Muay Thai, kickboxing, movement science, Vancouver boxing by @thestrikemethod

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3 months ago

✍️ Aven* started boxing training with me less than one year ago.

When she first came to me, she was dealing with chronic knee pain and a stubborn case of patellar tendinopathy.

She had tried physiotherapy, orthotics, and a variety of other approaches,

but her flat feet continued to cause her pain while walking, travelling, and especially while boxing.

🌟 The challenge?

Boxing is her favourite form of fitness.

Today, she is able to complete one boxing fitness class and two technical boxing sessions per week with no knee pain.

👊 So what changed?

We didn’t focus on pushing harder.

We focused on moving better.

1️⃣ We taught her foot to absorb force.

After assessing her movement, I found that the primary issue wasn’t strength or mobility—it was alignment and force management (ie, posture).

We rebuilt her posture from the ground up, teaching her how to use her foot tripod, control pronation, and connect her entire kinetic chain.

2️⃣ We developed single-leg force production.

Boxing—and everyday life—happens one leg at a time.

We spent months building balance, coordination, and strength in single-leg positions so she could generate force more efficiently and move with confidence.

3️⃣ We trained force transfer.

Power doesn’t come from the arms. It comes from the body’s ability to transfer force from the ground, through the legs and core, and into movement.

We trained this specifically through motor control drills, strength work, and boxing technique.

✅ The result?

Aven* went from chronic knee pain limiting her participation in the sport she loves to becoming a boxer-in-training who can train consistently and confidently.

She’s doing incredible.

If you’re in Vancouver and want to improve your strength, movement, athleticism, and striking skills through a personalized approach, book a free 15-minute consultation call through the link in my bio.

And please leave Aven* some encouragement below 👇

(Trust me - as you can tell by the sounds in the video - she still hates working out. She just loves boxing enough to do it anyway. 🤣😄)

#VancouverBoxing #VancouverPersonalTrainer #VancouverFitness #BoxingF taken in Vancouver, British Columbia by @thestrikemethod

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4 months ago

If your head movement is hurting your back,

You probably aren’t engaging your hips.

Head movement during striking requires the hip hinge in order to assist the striker in flowing

from offense to defense.

💫 WHAT IS THE HIP HINGE?

The hip hinge is one of the body’s primary mechanisms for storing and releasing elastic energy.

When the hips are pushed backwards,

And the pelvis is opened,

The muscles of the hips and legs stretch and store elastic energy -

This prepares the body to produce force.

🥊 YOU CAN BOX OFF OF THE HINGE

Head movement, when it involves a hinge,

allows boxers to flow from defense to offense.

Instead of an isolated, “stop-and-go” motion,

The hips are able to constantly store and release elastic energy, through the hinge.

Watch great fighters like Mike Tyson and Manny Pacquiao:

Their head movement doesn’t interrupt their combinations -

It contributes to them.

Head movement isn’t used to just avoid strikes—but used to help create the next one -

Not just through skill -

But biomechanics.

✅ SUMMARY

Your head movement should not feel like “stop and go.”

It should flow into your striking.

This is achieved through the continuous storage, transfer, and release of energy throughout the kinetic chain, utilizing the hip hinge.

Follow for more on the biomechanics of striking and martial arts movement.

Thank you to Coach Kerri Nelson @fosterfastpitch for her great coaching, featured in this video.

Coach @tomyankelloboxing speaks more to the hinge in old-school bobbing and weaving on his page, so please go look and follow if you are a boxer!

Thank you @oliverbettsboxing for the incredible videos on head movement as hip movement which I used as a beginner boxer.

This video series is inspired by my own experiences with head movement post-injury, and teaching other individuals with hip mobility issues how to strike @thestrikemethod . I am not a fight coach and my work is not a substitute for fight coaching.

boxing biomechanics, head movement, slip, roll, weave, hip hinge, kinetic chain, striking mechanics, boxing coaching, movement science, combat sports, martial arts, athletic performance by @thestrikemethod

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4 months ago

Located in-person in downtown Vancouver, BC

and online everywhere,

strength coach & striking instructor Jan Lim @trainjian

specializes in introducing adult learners to the art of striking through motor control drills.

This video outlines three creative exercises to build motor control for the rear hook.
____

🌟 For training inquiries, check out @thestrikemethod link in bio for online and in-person options!

If you don’t see an option that suits you, contact @trainjian directly.

Note: These exercises can also assist desk workers and adults of all occupations with relieving upper back tension (through scapular circles) and lower back pain (through building deep core strength).

____

🥊 THREE MOTOR CONTROL DRILLS FOR THE REAR HOOK 💚

1. Weighted Scapular Circles

• Instruct your client to close their eyes, and, with light grip on a small weight, abduct/adduct/protract/retract their scapula in a circle
• You may place your hand on their shoulder blade, and/or serratus anterior, to further cue them

2. Leg Raise Negatives

• Coach @trainjian has found that the high neural demands of this exercise has been optimal for building mind-muscle connection to the deep core muscles
• These muscles include the transverse abdominis, multifidus, diaphragm, and pelvic floor

3. Deep Core - Scapular Dislocation Drill, Inspired by Tennis With Rodrigo @tenniswithrodrigo

• In order to synchronously activate the muscles of the deep core and muscles attached to the scapula during the rear hook, it is important to first drill the feeling of controlling them separately
• This drill is advanced and more suited to individuals with an athletic background

Whether you are a coach, athlete or desk worker experiencing back pain, try these motor control drills and comment your experiences below.

Happy training and see you at the gym!

______

Vancouver personal trainer • Vancouver boxing coach • Vancouver kickboxing training • in-person coaching Vancouver • online striking coach • movement assessment Vancouver • improve punching power • boxing form correction • how to throw a rear hook • nervous system training • deep core activation • scapular con taken in Vancouver, British Columbia by @thestrikemethod

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6 months ago

🦶 PART THREE: CASE STUDY - ISAIAH’S KNEE PAIN

💥 Isaiah came to me with knee pain that just wouldn’t go away.

He’s a creative professional who trains kickboxing

And like a lot of people who sit for work and train after

He would constantly feel pain during striking.

He had already tried a few different treatments

But nothing really fixed his pain.

🥊 When I watched him move, something didn’t add up.

I realized that -

His pain wasn’t a strength issue.

It wasn’t a mobility issue.

He simply didn’t have control over how his body was handling force

Due to a previous injury affecting motor control over his right foot.

👣 His feet couldn’t create a stable base

So every time he walked, kicked, or more

That force went straight into his knee.

✅ So, didn’t just treat the pain.

We rebuilt:

• foot control
• balance
• & his mind-muscle connection to his legs and feet during shadowboxing

With this, his knee pain went away.

➡️ If you feel pain while you strike,

Or if you want to learn striking in a way that is designed to improve your daily pains,

The Strike Method was designed for you.

I’m opening up The Strike Method’s first coaching offering today (2 live coaching sessions ➡️ 6 week program (online + limited in-person)) -

Link in bio for early access.

Follow for Part 4 - drills you can use to build motor control in your feet!

Vancouver fitness • Vancouver personal trainer • Vancouver MMA • Vancouver kickboxing • Vancouver physical therapy • YVR fitness • combat sports • prehab • rehab • injury prevention • beginner kickboxing taken in Vancouver, British Columbia by @thestrikemethod

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7 months ago

🦶 Part 2: The Foot, Posture & Power

If your foot can’t make a tripod shape,�
your strikes are likely leaking power�and your body may not be stable.

The foot tripod, in addition to acting like an elastic spring,
�can also “arch up”, or supinate, to create a rigid structure.

The foot tripod’s ability to form rigid structures has 2 functions:

💥 DYNAMIC POSTURAL STABILIZATION
�… a complicated way of saying: maintaining body structure / kinetic chain alignment during movement.

It goes without saying that this is critical for striking.
�At any given moment, a striker is changing positions, shifting weight, and more…

The beautiful, intricate anatomy of the foot is primarily responsible for maintaining proper posture and structure
�during every kick, uppercut, or hook.

🧱 ACTING AS A RIGID LEVER

In addition to stabilizing dynamically,�
when the foot tripod becomes rigid,�it also acts as a lever in and of itself.

This lever is critical for force production.

👩‍⚕️ What happens when the foot can’t form a tripod shape,

or supinate properly?

Total body stability is reduced.
�Posture fails.
�Other parts of the body begin to compensate, store tension, or feel pain.

This is when you might start to feel pain.

🥊 So if your knees feel pain�and your strikes lack power,
it might not be a strength issue —�it could be a foot motor control issue.

✅ Big news —

I’m launching my motor control & striking program for 12 participants online

@thestrikemethod (GLOBAL)

and/or in person (VANCOUVER, BC) @kalevfitness

on March 20.

Early access (and exclusive pricing) is only available through the mailing list

as a thank-you for those who have been here since the beginning.

🔗 Join through the link in bio!

—
Part 3: Case study (real fighter, real fix)
�Part 4: Drills you can start immediately
Follow for more biomechanical, physiological, and anatomical insights�to improve how you move when you strike —�or use striking to improve how you move in daily life.

Vancouver personal training�Vancouver fitness coach�Vancouver martial arts�Vancouver MMA training�Vancouver boxing training�Vancouver rehab exercise�Vancouver movement training�Vancouver desk worker fitness taken in Vancouver, British Columbia by @thestrikemethod

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7 months ago

🦶 Part 1: The Foot & Force Production 🥊

Fighters are told to work on their footwork.

But very few people ever explain why the foot matters so much for striking.

When your foot forms a stable tripod — heel, big toe, and little toe — the arches of the foot become active.

Those arches allow the foot to behave like a spring:

⬇️ storing energy when you land
⬆️ and releasing energy when you push off.

This elastic recoil helps generate force and sends it up the entire kinetic chain — from the ground, through your legs and hips, and finally into your strike.

Without control over the shape of your foot, that force has nowhere to go.

And instead of being transferred into the ground, it often gets absorbed by your joints.

Which is why poor foot mechanics can lead to weaker strikes — and sometimes pain.

This video is Part 1 of a 3-part series on the role of the foot in striking:

Part 1 — The foot and force production
Part 2 — The foot as a dynamic postural stabilizer
Part 3 — Isaiah’s case study

—

On March 20, the Spring Equinox, The Strike Method launches its first program.

📍 In person at Kalev Fitness, Vancouver, BC
🌎 Online worldwide

The first cohort will be limited to 12 spots, and discounted pricing will be made available to people on the early access list.

To join the early access list, click on the link in bio.

—

About Jan (@trainjian)

Jan is a fighter-in-training and CPT who is passionate about applying physiology, anatomy, and biomechanics to help people improve their health through striking — and to help strikers train with greater longevity and resilience.

Qualifications include:
HBSc in Human Physiology — University of Toronto
MA in Medical Anthropology — University of British Columbia (conferred May 2026)
NASM Certified Personal Trainer (CPT)

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The Strike Method is a system for improving striking through mobility, motor control, strength, and biomechanics.

More soon.

Vancouver personal trainer
Vancouver boxing training
Vancouver kickboxing training
Vancouver martial arts training
Vancouver striking coach
Vancouver strength and conditioning
Vancouver combat sports
Kalev Fitness Vancouver taken in Kalev Fitness Solution by @thestrikemethod

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7 months ago