Who are you?
As an individual he played football at both the high school and college level, played high school
basketball, and continue athletic pursuits in rock climbing, mountain biking, and competitive team
sports. Over the course of his athletic career he managed to put on 120 pounds of muscle over an 8
year period and increased his strength across the board. Practicing what he preaches, he performs the
daily exercises prescribed in the regular workout on the website.
Current Stats:
Age: 29 Height: 6ft 6in Weight: 255#
Bench Press: 385#
Squat: 435#
Power Clean: 295#
Deadlift 545#
Pull-ups Max Reps: 14
Bench Press 225# Max Reps: 22
On a personal level Shawn was able to overcome athletically-induced asthma along to compete in
cross country at the high school level. After injuries derailed his college goals he found many
different ways to strengthen himself bring himself back up to a competitive level. His greatest passion
is competing in triathlons with a goal to eventually qualify for the Ironman competition in Kona,
Hawaii. Throughout his endeavors he has a gained a great deal of knowledge and experience that he
would love to share with others.
Do you offer personal training?
Yes! We offer both personal and small group training. For those that live or work in the Orange
County vicinity and would like something more tailored to a particular goal or athletic season we offer
individual and small group training at various workout facilities in the area. Click Here for more
information.
What do you train for?
We train primarily for athletic function. To run faster, jump higher, be strong, and stay injury free.
I just want to look a certain way. Should I still workout with you?
One of the great side affects to training like an athlete is that you begin to look like one as well. When
combined with proper diet you can both loose bodyfat and/or gain muscle mass.
I'm hesitant about training in a group. Should I be?
Absolutely not. From 40 year olds trying to loose weight to high school freshman trying to gain
weight and weekend warriors trying to extend their sports life to college athletes trying to get a jump
on their competition the group sessions a full of a wide spectrum of athletes. For this reason each
athlete has their own personal custom plan designed just for them. It may share certain exercises
with other athletes but their plan is just as individualized. Each persons numbers are tracked to ensure
proper progression and class size is limited to guarantee each athlete is given the proper attention.
What's the difference between you and other group fitness classes?
Customization, limited class size, and use of multiple workout styles and equipment. Even though you
are working within a group you have a personalized plan designed just for your individual goals, skill
level, and weaknesses to follow instead of following a generic one size fits all workout of the day.
We limit our class size to 6 people to provide you with the proper attention to make sure clients use
correct form and stay injury free. Finally we don't pigeonhole ourselves with any one workout style
or piece of equipment and we don't get caught up in various workout fads. Rather if something
passes the test of time and provides a benefit for our clients we will include it in our program. Using
any one particular style or piece of equipment is the equivalent of trying to rebuild your cars engine
with a single tool. While possible, no matter how diverse the tool is it would be a lot more simple with
a complete toolbox of specialized tools.
Why should I pay for personal training when I can simply follow the online workouts?
The online workouts are a window into the basic training that some of the athletes here do. If the
they happen fit your training and/or athletic goals and you think you have the ability to really push
yourself, then in all honesty you don't need to train with us. However with that said, I have never met
someone who exercised with us and felt like they wasted their time and/or money. Not only will you
be pushed to your physical and mental limit you will forge bonds with the other members of the group
that will last lifetime.
Where do the online workouts come from?
The short answer is that they are a combination of various workout methods intended to increase
strength and power while building anaerobic capacity and aerobic stamina. They are random to the
point that the same workout is not done twice but will use similar exercises to both train and prevent
adaptation of the muscular and neurological systems.
The purpose of the online workouts are to create a strong all around athlete that can do very well in
various sports and other physical activities.
How much weight should I use?
The amount of weight is intentionally not posted. Workouts should be scaled to each person’s
individual ability while pushing the body to its absolute limits both mentally and physically. For main
lifts follow the percentage guidelines posted. For supplemental exercises start light and make sure you
increase the weight as the reps get smaller.
What about diet?
Spread your meals out to four or five times a day and eat lots of healthy foods such as lean meats,
fruits, and vegetables while cutting back on empty calories such as starches, breads and refined foods
such as sugars and sodium. I personally follow the book “The Paleo Diet for Athletes” and have had
great success in my personal fitness goals.
How do you do each exercise?
Exercise examples are in our Blog section. New videos and picture examples are bing imputed all the
time. If there is something you have a would like to see in video form don't hesitate to let us know by
contacting us via email at: video@retributionfitness.com
As an individual he played football at both the high school and college level, played high school
basketball, and continue athletic pursuits in rock climbing, mountain biking, and competitive team
sports. Over the course of his athletic career he managed to put on 120 pounds of muscle over an 8
year period and increased his strength across the board. Practicing what he preaches, he performs the
daily exercises prescribed in the regular workout on the website.
Current Stats:
Age: 29 Height: 6ft 6in Weight: 255#
Bench Press: 385#
Squat: 435#
Power Clean: 295#
Deadlift 545#
Pull-ups Max Reps: 14
Bench Press 225# Max Reps: 22
On a personal level Shawn was able to overcome athletically-induced asthma along to compete in
cross country at the high school level. After injuries derailed his college goals he found many
different ways to strengthen himself bring himself back up to a competitive level. His greatest passion
is competing in triathlons with a goal to eventually qualify for the Ironman competition in Kona,
Hawaii. Throughout his endeavors he has a gained a great deal of knowledge and experience that he
would love to share with others.
Do you offer personal training?
Yes! We offer both personal and small group training. For those that live or work in the Orange
County vicinity and would like something more tailored to a particular goal or athletic season we offer
individual and small group training at various workout facilities in the area. Click Here for more
information.
What do you train for?
We train primarily for athletic function. To run faster, jump higher, be strong, and stay injury free.
I just want to look a certain way. Should I still workout with you?
One of the great side affects to training like an athlete is that you begin to look like one as well. When
combined with proper diet you can both loose bodyfat and/or gain muscle mass.
I'm hesitant about training in a group. Should I be?
Absolutely not. From 40 year olds trying to loose weight to high school freshman trying to gain
weight and weekend warriors trying to extend their sports life to college athletes trying to get a jump
on their competition the group sessions a full of a wide spectrum of athletes. For this reason each
athlete has their own personal custom plan designed just for them. It may share certain exercises
with other athletes but their plan is just as individualized. Each persons numbers are tracked to ensure
proper progression and class size is limited to guarantee each athlete is given the proper attention.
What's the difference between you and other group fitness classes?
Customization, limited class size, and use of multiple workout styles and equipment. Even though you
are working within a group you have a personalized plan designed just for your individual goals, skill
level, and weaknesses to follow instead of following a generic one size fits all workout of the day.
We limit our class size to 6 people to provide you with the proper attention to make sure clients use
correct form and stay injury free. Finally we don't pigeonhole ourselves with any one workout style
or piece of equipment and we don't get caught up in various workout fads. Rather if something
passes the test of time and provides a benefit for our clients we will include it in our program. Using
any one particular style or piece of equipment is the equivalent of trying to rebuild your cars engine
with a single tool. While possible, no matter how diverse the tool is it would be a lot more simple with
a complete toolbox of specialized tools.
Why should I pay for personal training when I can simply follow the online workouts?
The online workouts are a window into the basic training that some of the athletes here do. If the
they happen fit your training and/or athletic goals and you think you have the ability to really push
yourself, then in all honesty you don't need to train with us. However with that said, I have never met
someone who exercised with us and felt like they wasted their time and/or money. Not only will you
be pushed to your physical and mental limit you will forge bonds with the other members of the group
that will last lifetime.
Where do the online workouts come from?
The short answer is that they are a combination of various workout methods intended to increase
strength and power while building anaerobic capacity and aerobic stamina. They are random to the
point that the same workout is not done twice but will use similar exercises to both train and prevent
adaptation of the muscular and neurological systems.
The purpose of the online workouts are to create a strong all around athlete that can do very well in
various sports and other physical activities.
How much weight should I use?
The amount of weight is intentionally not posted. Workouts should be scaled to each person’s
individual ability while pushing the body to its absolute limits both mentally and physically. For main
lifts follow the percentage guidelines posted. For supplemental exercises start light and make sure you
increase the weight as the reps get smaller.
What about diet?
Spread your meals out to four or five times a day and eat lots of healthy foods such as lean meats,
fruits, and vegetables while cutting back on empty calories such as starches, breads and refined foods
such as sugars and sodium. I personally follow the book “The Paleo Diet for Athletes” and have had
great success in my personal fitness goals.
How do you do each exercise?
Exercise examples are in our Blog section. New videos and picture examples are bing imputed all the
time. If there is something you have a would like to see in video form don't hesitate to let us know by
contacting us via email at: video@retributionfitness.com
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© 2008-2011 Retribution Fitness all rights reserved
Josh Goedl, Head Coach/Owner
BA CSCS
Josh has a BA in History from Chapman University and is a Certified
Strength and Conditioning Specialist through the National Strength and
Conditioning Association. With 15 years of experience in the weight
room he understands the work it takes to increase strength, speed,
power, and muscle mass while lowering body fat. His background
gives him a unique perspective when it comes to fitness. His ability to
research, look at relationships between past and new ideas, and put
them into a viewpoint that people can understand is a distinctive skill.
BA CSCS
Josh has a BA in History from Chapman University and is a Certified
Strength and Conditioning Specialist through the National Strength and
Conditioning Association. With 15 years of experience in the weight
room he understands the work it takes to increase strength, speed,
power, and muscle mass while lowering body fat. His background
gives him a unique perspective when it comes to fitness. His ability to
research, look at relationships between past and new ideas, and put
them into a viewpoint that people can understand is a distinctive skill.
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Shawn Olmstead, Assistant Coach
MS CSCS
Shawn has a MS in Kinesiology from California State University
Fullerton and is a Certified Strength and Conditioning Specialist with the
National Strength and Conditioning Association. He had the luxury of
former president of the NSCA as his academic advisor while studying.
Having a background in endurance racing his goal is to educate other
endurance athletes in the importance of strength training to reduce
fatigue and injury causing muscle imbalances. His specialization and
knowledge bring a very scientific approach to our training.
MS CSCS
Shawn has a MS in Kinesiology from California State University
Fullerton and is a Certified Strength and Conditioning Specialist with the
National Strength and Conditioning Association. He had the luxury of
former president of the NSCA as his academic advisor while studying.
Having a background in endurance racing his goal is to educate other
endurance athletes in the importance of strength training to reduce
fatigue and injury causing muscle imbalances. His specialization and
knowledge bring a very scientific approach to our training.