Movement screen, training and injury history, the demands of your sport, and the hours you genuinely have. Nothing gets written before this.
A block-periodised plan with loads, tempo and progression written in, plus nutrition targets set to your body-composition goal. Video for every lift.
You log the work, I read the numbers, next week adapts. Form checks by video. Monthly and rolling — cancel whenever it stops being useful.
Not a template with your name on it. Built around your sport, your equipment and the days you can actually train.
Every week I read your logs and change what needs changing. Bad week at work? The plan bends instead of breaking.
Send video of any lift, get specific coaching back — not "looks good". Cues you can use on the next set.
Targets set to your goal and reviewed as your bodyweight moves. No banned foods, no meal plans you'll abandon by Thursday.
Message me directly between sessions. Replies inside 24 hours, from me — there is no team.
No twelve-week lock-in. Stay while it's working, stop when it isn't, come back when you need to.
Grassroots athletes get handed elite programmes written for people with no job and no commute — then blame themselves when the plan fails. I write from your constraints upward. That is the entire difference, and it is why the work gets finished.
I keep the roster small on purpose. Every plan here is written by hand, and I'd rather coach a few people properly than sell a hundred PDFs.
Most people I coach aren't. If you want to be stronger, leaner or more capable and you have two to four hours a week, that's the whole entry requirement.
Tell me what you have access to — full gym, garage rack, or a pair of dumbbells — and the plan is written for that. I don't program lifts you can't do.
You tell me, and next week gets rewritten around it. Missed sessions are a planning input, not a failure — that's the point of weekly reviews.
No. Coaching is monthly and rolling — cancel any time before your next renewal. Your programme stays yours.
Online — programming, video review and messaging. It means the coaching fits around shifts and travel instead of a fixed slot in a diary.
Technique and consistency change in the first few weeks. Strength and body composition are a longer game — plan on three months before judging it.
Twenty minutes on your training and your sport, and an honest answer on whether one-to-one coaching is right for you. 2 places open this month.