Custom Programming | Powerlifting | Strength Training & Weightlifting | Injury Resilience
Are you ready to take your strength and resilience to the next level? With over 30 years of training experience, 21 years on the platform, and a track record of coaching dozens of champions, Brian creates customized strength programs tailored to your specific goals—whether that’s maximizing strength, improving movement quality, or staying injury-free for life.
Brian’s programming is rooted in science, biomechanics, and injury resilience, drawing from his work with Dr. Stuart McGill and the principles outlined in his bestselling books:
📖 Gift of Injury and 10/20/Life (Powerlifters may also benefit from reading Cutting Weight).
His intelligent, results-driven approach helps lifters and strength enthusiasts train smarter—not just harder. By emphasizing strategic recovery, movement efficiency, and long-term performance, Brian ensures that you progress without breaking down.
📖 Recommended Reading Before You Start
Brian highly recommends reading Gift of Injury and 10/20/Life before beginning your program. These books provide key insights into his training philosophy, strength-building methods, and injury prevention strategies—helping you get the most out of your programming and train with a long-term success mindset.
(Powerlifters preparing for competition may also benefit from reading Cutting Weight for weight-class-specific strategies.)
How It Works
1️⃣ Sign Up via Calendly – Once you register for a custom training program, you’ll receive a Google Intake Form to provide details about your training history, goals, and any past injuries.
2️⃣ Program Development – Brian will analyze your intake form and design a fully customized training program based on your specific needs.
3️⃣ Receive Your Plan – Your program will be delivered, outlining training phases, progression, and key focus areas to maximize results.
💡 Need additional support? You can book one-time consultations and coaching sessions to go along with your programming.
⚠️ Ongoing coaching and check-ins are NOT included with programming but can be scheduled separately
📌 IMPORTANT: Please add training videos of your lifts/weaknesses to your Google Form once you have signed up.
Looking For In-Person Coaching?
Brian sees clients of all walks. He helps them achieve their strength, fitness, and resilience goals. From stay-at-home moms to dads who want to regain their swagger and athleticism once again to those athletes – both current, retired, or beginner athletes to help guide to avoid the same mistakes Brian made as documented in his book with Professor Stuart McGill, “Gift of Injury.”
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PRS HQ Location
Custom Powerlifting Program
Looking to maximize your strength and dominate on the platform? Whether you’re a beginner or an elite competitor, Brian’s custom powerlifting programming is designed to help you break through plateaus, peak at the right time, and stay injury-free while chasing PRs.
Who Is This For?
✔ You’re a powerlifter or strength athlete looking for a structured, results-driven training plan
✔ You want to peak for competition and need expert programming to time your performance perfectly
✔ You’ve hit a plateau and want a smarter, science-backed approach to break through and get stronger
✔ You want a program designed for longevity, avoiding unnecessary setbacks while pushing your limits
Custom Programming Options:
✔ 10-Week Plans* $399 – Focused pre-competition or off-season programming
✔ 20-Week Plans* $749 – Extended programming cycles for deeper strength development
✔ 1-Year Plans* $1599 – Comprehensive training mapped out for long-term progress and peak performance
📌 Please add training videos of your lifts/weaknesses to your Google Form once you have signed up.
Strength Training & Weightlifting Program
Want to get stronger, build resilience, and improve your overall fitness—without the demands of competitive powerlifting? Brian’s custom strength programs are designed for individuals who want to maximize strength and performance while training intelligently.
Who Is This For?
✔ You want to get stronger and develop full-body strength in a sustainable way
✔ You train for overall fitness and aren’t focused on competing in powerlifting
✔ You want a structured program that prioritizes strength, performance and longevity
✔ You’re looking for expert guidance to refine technique and maximize results
Custom Programming Options:
✔ 10-Week Plans* $349 – Focused strength-building for measurable progress
✔ 20-Week Plans* $699 – Extended cycles for progressive overload and consistent gains
✔ 1-Year Plans* $1349 – Comprehensive programming for long-term strength development and resilience
📌 Please add training videos of your lifts/weaknesses to your Google Form once you have signed up.
Injury Resilience Programming
Previously dealt with injuries but want to stay strong and pain-free for life? This program is designed for individuals with an injury history who are currently pain-free but want to prevent future issues and train with confidence.
Who Is This For?
✔ You have a history of injuries but are currently pain-free and want to stay that way
✔ You want to train safely and intelligently without risking setbacks
✔ You need a structured program that emphasizes durability, longevity, and movement quality
✔ You want to feel strong and confident in daily life and the gym without unnecessary strain
Custom Programming Options:
✔ 10-Week Plans* $399 – Focused training to reinforce movement patterns and stability
✔ 20-Week Plans* $749 – Gradual strength progression with an emphasis on injury resilience
✔ 1-Year Plans* $1599 – Long-term programming to build a durable, injury-resistant body
📌 Please add training videos of your lifts/weaknesses to your Google Form once you have signed up.
Which Program Is Right For You?
👉 Choose Custom Powerlifting Programming if you want a competition-focused plan, strategic peaking, and strength progression in the squat, bench, and deadlift. This is for lifters aiming to compete, break plateaus, and lift at their peak potential.
👉 Choose Strength Training & Weightlifting Programming if your focus is on maximizing strength, progressive overload, and overall performance improvements without the goal of powerlifting competition.
👉 Choose Injury Resilience Programming if you want to train safely with an injury history and prioritize movement quality, stability, and long-term durability. This is perfect for those who have had past injuries but are currently pain-free and want to stay that way.
🚀 Take the first step today! Not sure what to book? Book a free 15-minute call with Brian here to discuss your goals and find the right program for you!
Program Consultation
Want to go over your program? Book a consultaion!
30-Minute Program Consultation
$125.99 USD
Description
Resume:
Brian Carroll
Professional Powerlifter | Strength Coach | Author | Injury Resilience & Performance Enhancement Specialist
Professional Highlights
- 22 Years of Powerlifting Competition – Competed at the highest level across six weight classes (181, 198, 220, 242, 275, 308 lbs), demonstrating longevity and versatility in the sport.
- 3× Arnold Classic XPC Powerlifting Champion (2012, 2015, 2017) – Dominated one of the most prestigious strength competitions in the world.
- Historic Feats in Powerlifting
- First athlete to squat 1,300 lbs in competition.
- Held All-Time World Record Squats in 3 Weight Classes (220, 275, 308 lbs) over three decades (2006, 2011, 2020).
- The only lifter/coach in history to squat over 1,200 lbs alongside his client, who also squatted over 1,200 lbs, in the same meet—an unmatched coaching and lifting accomplishment.
Professional Coaching & Performance Enhancement
- The only lifter/coach in history to develop multiple athletes to professional powerlifting numbers and totals, coaching lifters to:
- 1,200 lb, 1,100 lb, 1,000 lb, 900 lb, and 800 lb squats—a benchmark of strength at the highest level.
- Raw totals from 1,500+ lbs to 2,000+ lbs, helping athletes achieve professional-caliber performances.
- Performance Enhancement Specialist for Athletes – Works with competitors across all disciplines to improve strength, endurance, mobility, and injury resilience, maximizing their potential.
- McGill-Certified Back Pain & Injury Specialist – The only certified provider in Florida, helping lifters and athletes recover from injuries and optimize performance.
- Back Pain & Injury Resilience Expert – Specializes in rehabilitation, resilience training, and strength optimization, ensuring athletes return stronger and more durable.
- Renowned Strength Coach – Mentors lifters and coaches worldwide, integrating cutting-edge injury prevention and powerlifting methodologies.
- Testimonials Speak for Themselves – Proven results from professional-level lifters, with testimonials available.
Author & Thought Leader
- Author of 10/20/Life and Cutting Weight – Influential books on powerlifting programming, technique, and mindset.
- Co-Author of Gift of Injury (with Dr. Stuart McGill, 2017) – A groundbreaking book on overcoming spinal injuries and returning to peak performance.
Awards & Recognition
- 2022 SWIS Lifetime Achievement Award Winner – Honored for contributions to strength sports, coaching, and injury rehabilitation.
Brian Carroll is the only lifter/coach in history to both perform and develop athletes at the highest professional levels, making him a trusted authority in strength training, injury resilience, and performance enhancement. His results speak for themselves.
Testimonials
For over 8 years I have leaned on Brian Carroll and the 10/20/Life philosophy. During that time even, I have added over 400 pounds to my raw total, while staying in the same weight class and quite injury free. Brian Carroll and his 10/20/Life proved itself flexible when I transitioned to multi-ply in late 2016 and continued to base my training on the same fundamental philosophies and structure. Regardless of competitive style, age or experience, I recommend 10/20/Life to any athlete looking to add strength and stay healthy. I currently boast a 2000lb raw total and a 2400 equipped total at 242. I highly suggest those who have doubts to seek Brian’s coaching wisdom to take you to the next level.
I reached out to Brian after having two herniated discs in my back and being in constant pain. I had been to doctors and physical therapists, but my pain never fully disappeared. After the doctor told me I would never lift heavy again, I was in a bad place mentally and decided to reach out to Brian. From the beginning, Brian was positive and assuring that he could not only get rid of my pain but could help get me back to lifting. He did a great job of laying out what to expect and what would be expected of me. His guidance was clear and concise, and he was always available if questions or problems arose. After six months, Brian had me completely out of pain and was helping me work towards gaining back my strength. He was especially great to work with during this time as he clearly explained what was changing and what I still needed to pay attention to regarding returning back pain. Fast forward a year post-injury, I was out of pain and had a new PR on all my lifts. Through Brian’s coaching and help, my lifts significantly improved beyond where they were pre-injury. Deadlift: 50-pound PR • Squat: 60-pound PR • Bench: 30-pound PR
Top notch trainer, very personable, extremely detailed and puts relentlessness effort into helping his clients. The CBD oil has been very instrumental in helping me achieve better sleep. Excellent products and service!
Brian offered what the literature and papers could not: feedback. Brian improved and tailored the program I had started on my own (after reading the two books) by modifying the rep schemes, exercise frequencies and selection, workout timings, etc. Additionally, although we only met virtually, he was able to coach me on the big 3 and some other movements to ensure proper execution. Having someone listen to your story, provide feedback on current progress, and share personal experiences with similar troubles/successes proved vital to my recovery. Not many people can relate to the kind of debilitating back injury that I, and others, have had to face and overcome, but Brian is one of the few who can. Although I am not (yet) at 100%, my progress trend over time has been positively linear and I am confident that I will come back stronger than before.
I started working with coach Brian Carroll in mid-2008 as his first online training client. Neither of us knew exactly what to expect, but he was confident in his ability to get me stronger, and I trusted his judgment. By the end of 2010, he had added over 300 lb to my total and taken me to a 2150 lb. pro total as a 220-lb. lifter. Brian’s 10/20/Life principles truly took me to the next level and have allowed me to hit multiple raw and equipped pro totals since.
I am a CPT for 10+ years and Corporate Fitness coach working with hundreds of people globally today. If it weren't for Carroll's work and continued dedication to giving the best proven methods for spinal hygiene then I would be less of a coach to my clients in helping them achieve their optimal best. Grateful he has given his time to helping the industry in this way instead of just continuing his own personal WR success. He could've been a speaker about himself and instead he's chosen to share so that others can win too. He's genuinely a Champion of the heart as much as of the gym. Thank you Carroll 🙏.
I got connected with Brian in 2020 after a long bout of back and neck pain from a car accident in 2017. His coaching has been such a relief because it has taught me to finally be able to practice proper lifting mechanics and spine hygiene so I can stay active in a healthy way. The training twice a week, paired with the PRS CBD cream, roller and drops, has made dramatic improvement in my overall well-being. My husband and I use the CBD products for daily maintenance, tight muscle massage, and we use the cinnamon drops for a more restful sleep at night. I am so grateful to have found a trainer who understands my injury and a method that allows such peace back into my life.
Testimonial for Brian Carroll's low back pain rehabilitation services. View Video Testimonial
Brian is a great person and one of the most knowledgeable people I’ve ever met in the industry on not just powerlifting and peak performance but on minimizing back pain and returning to action quickly! Thanks for all that you do Brian! Highly recommended!
"Working with Brian is an absolute pleasure. His coaching is focused, precise, and professional, and he makes you feel immediately at home. I had the peace of mind of being in good, knowledgeable hands and the ease of hanging out with one of the guys. It really has been the best of both worlds thus far, and I'm eager to continue learning everything I can from him. You won't make a better investment in your health than getting Coach Carroll or one of his colleagues to work with you."
I can’t say enough great things about Brian, his book and the methods he used. My back pain was terrible. I t was so bad I had to brace myself standing at times, the radiating pain was terrible. I resigned to live with it until I heard about Brian’s back issues. It made me think that “hey this might be possible without surgery” and it was! I am pain free and followed exactly what Brian told me. I cannot thank him enough nor recommend his methods and him enough. If you are in pain. Seek Brian out and read his books!
Brian was able to adjust my squat and deadlift form to make it more efficient for my build. I’ve never felt more tight and like a wound spring in the hole of my squat before. His coaching is excellent I am excited to see how much better my lifts become with what I have learned!
I reached out to Brian after having two herniated disks in my back and being in constant pain. I had been to doctors and physical therapists but my pain never fully went away. After the doctor told me I would never lift heavy again I was in a bad place mentally and decided to reach out to Brian. From the beginning Brian was positive and assuring that he could not only get rid of my pain but could help get me back to lifting. He did a great job of laying out what to expect and what would be expected of me. His guidance was clear and concise and he was always available if questions or problems arose. After six months Brian had me completely out of pain and was helping me work towards gaining back my strength. He was especially great to work with during this time as he clearly explained what was changing and what I still needed to pay attention to in regards to back pain returning. Fast forward a year post injury and I was out of pain and had a new PR on all of my lifts. Through Brian's coaching and help my lifts significantly improved beyond where they were pre injury. Deadlift: 50 pound PR Squat: 60 pound PR Bench: 30 pound PR I can't recommend Brian enough, his help is worth every penny.
"Brian was able to adjust my squat and deadlift form to make it more efficient for my build. I’ve never felt tighter or like a wound spring in the hole of my squat before. His coaching is excellent, and I am excited to see how much better my lifts will become with what I have learned!"
"The words Thank You do not say enough for an excellent training experience! Your professionalism and passion are extraordinary. As a former powerlifter and having my son, a collegiate powerlifter, training with you was an enriching experience. We were genuinely impressed with your ability to translate all your years of technical expertise on the lifts into an understandable and immediately usable application. Your coaching enabled my son to easily set two new PRs, each of 50+ pounds, during our incredible time together! Thank you for your valuable insights and advice on nutrition, recovery, and back rehabilitation. Your “10/20/Life” principles and “Gift of Injury” have enabled me to resume Powerlifting after thinking all was lost after nearly 25 years. Your techniques and coaching have allowed me to deadlift again and squat while maintaining a healthy and resilient back. Lastly, thank you for giving back to the Powerlifting community. My son and I feel blessed to have met such a knowledgeable, passionate, and approachable person. We look forward to continuing our training together. You are one of a kind, my man!"
"I met Brian four years ago during the pandemic when I started having back pain. Brian showed me how to live and not let back pain prevent me from enjoying life. Over the last four years, Brian has continued to coach and consult me with my lifting progressions as we have done a complete rebuild. In 2023, I benched my first 405lb raw with Brian's help. I recently competed in my first powerlifting meet, pulling 550lb! Thank you, Brian! "
Brian is a top notch coach dedicated to ensuring you are able to properly and safely perform all your lifts. He is patient yet exacting. You will be confident in your abilities to advance when he is done with you. He is accessible and responsive to any questions as well. Also, his CBD roll on and balm products are incredible!! Pain relief within moments and amazingly progressive relief as well. Excellent results!
I sustained a neck injury where I herniated my c5-c7. I struggled with the pain in my neck while doing any lifting exercises. I met Brian and asked him to coach me and help me workout without the pain. He is a remarkable coach who was able to watch what I was doing and was able to get me to fix my form which enabled me to lift more efficiently. He provided me with pre and post workout stretches that effectively relieved the pain and tightness I had in my neck. Brian recommended power rack strength CBD topical as an anti inflammatory as I am not able to take over the counter or prescription anti inflammatory medication. The CBD has helped me tremendously and has become a part of my daily routine. I can’t thank Brian enough for everything he has done for me.
I was struggling with my squat form for a while and couldn’t progress in weight due to fear of injury. Brian helped me adjust my form and understand what I was doing wrong and WHY it was wrong. Brian’s unparalleled coaching and professionalism are the key factors to my success in hitting my weight goals. Brian took the time to listen to my questions, repeat steps in the process, and allow me to write down and video certain aspects for my future knowledge. You won’t find a service anywhere else that comes close to this. I felt comfortable, and more importantly, I felt confident in understanding why I was changing my form and the science behind efficient movement. I would recommend Brian to anyone who needs form assistance, programming questions, or efficiency help with lifts. Thanks, Brian
Regarding Brian Carroll's One-on-One Consultation - if you're truly serious about the long haul of strength training and need in-depth education to understand your back and spine, then investing in a consultation with Brian is a priority. As a lifetime Firefighter, Brian opened my eyes to understanding the importance of investing time daily in overall spine and back health and maintenance. He's personally written books about his humbling experience of destroying his own back and then rehabbing it to be even stronger while partnering up with one of the best Spine Doctors in the world to define education. Within minutes of the consultation, you will see Brian's vast knowledge and experience of proper lifting techniques, emphasizing form. Brian is your choice if you want your overall foundation of strength to excel to levels you didn't know you could achieve.
I started training with Brian 10 years ago after I injured my neck in a car accident. After helping me become pain free. He has continued to provide consistent and knowledgeable information with each training session, to help me achieve my goals as well as be able to share this information with my massage and PT clients. I have also started using his CBD products daily for muscle recovery and pain relief, the ingredients are simple and strong which I love! Myself along with my clients that I’ve used it on are very happy with the product.
"I started with Brian about three weeks ago. I visited him for in-person training last week to check my lift form. Brian was super welcoming from the time I arrived. He took me through his recommended warmups, and we made some changes to my form for squats, bench, and deadlifts. It was a great experience, and I would highly recommend it to anybody on the fence. I can’t say enough good things about my experience so far with Brian. *Edit* I’ve been with Brian for a while now, and my back couldn’t be better. Patience and consistency are key. Brian is honest, straightforward, and genuine. Trust the process and get started as soon as possible! I have now squatted and deadlifted over 600lb pain-free, once again! "
"After a mutual friend, Ken, connected us, Brian came to my gym to teach and coach me and my entire family his approach to core training, squat and deadlift form, and movement coaching. Thank you, Brian, for your time and expertise! World-Class! Great meeting with you, Brian! "
Brian has been an invaluable resource to me. From coaching me to elite totals in multiple weight classes in powerlifting, to helping me manage pain from past injuries. He is a wealth of knowledge and experience. Brian is very much the real deal.
"My sports history is one of eclectic taste. At one point in my younger days, I served many masters. I have devoted my life to exploring physically demanding contact sports and some of the most competitive Strength Sports in the world. Kickboxing, rugby, powerlifting, strongman, I did it all. Then, my back failed me, as did so many other people in the medical industry, treating me with cookie-cutter approaches. At first, I was hesitant to work with Brian because I was afraid of letting go of my sport, and I knew the discipline required on this path would be unlike anything I had faced before. I now sit in the driver’s seat of my comeback into Strongman as I seek to return to the national stage, compete at the world level, and fight for the state title. None of these would have been possible without Brian’s calculated training, stern weekly conversations, and what he would call my “Gift of Injury." UPDATE: Six years later, I have competed successfully in strongman, bodybuilding, and highland games while maintaining a pain-free life."
"Recently, while presenting at Elitefts SWIS 2023, I had the pleasure of watching Brian Carroll's presentation and workshop on squatting and lower back injury. It was incredibly eye-opening. His detail in helping those avoid injuries and correct technique was fantastic. I am proud to call him a colleague and my friend."
In 2018, I suffered a disc herniation in my lower back, and since then, I have not been able to squat to a functional level. Despite eventually becoming pain-free, working around my farm and property was difficult. I would try to regain my squat depth cautiously but continually induce minor flare-ups and stop pushing. Being a physical therapist, this outcome became frustrating and disheartening. But within 10 minutes of working with Brian, he brought my squat to below 90*, with no pain or the usual strain. I had no idea my hips could do this without my back paying the price. His precise cues and knowledge of how to adjust made this seem effortless. Brian is a master at coaxing out your true potential, all while ensuring you protect your spine. This is invaluable. Thank you, Brian!
"After a serious car accident, I met Brian about 12 years ago. We both worked as massage therapists and I have seen Brian's transition into a back specialist shortly thereafter, but first as someone helping lifters, then gen-pop and athletes all over the world. Brian has taught me a great deal about back pain, and as a Massage Therapist and a Physical Therapist, Brian has helped me with my training and pain, and we have also shared many clients/patients together. Brian offers a unique service for failed back cases; I've sat in on assessments, have helped him with them, and know this is the real deal. I suggest all of my back-pained clients see Brian Carroll in Jacksonville, FL."
I've used many different CBD brands with no real noticeable benefit, but the Power Rack products are top of the line. I use the drops to help with anxiety & sleep. My husband has nagging issues from a bicep repair and uses the roll-on multiple times a day. As a powerlifter, these products greatly aid in recovery & keeping my body healthy. Brian has also been consulting with me on the McGill method and techniques to directly address my lifting weaknesses. We communicate and re-evaluate as I progress. He graciously incorporates this with my strength coach's programing to ensure my best interests are the primary focus. In a few months' time, I've noticed a major change in my core strength and technique carryover to my main lifts.
