Your coach
I coach fourteen people at a time. I know every lift you do, every week you miss, and why you missed it.
Coaching since
2014, after nine years lifting competitively
Qualified
Strength and conditioning coach, nutrition coach
Where
A small studio in RiNo, Denver, and online
Twelve weeks
One block, four phases. Every session is written for you and changed each week from your Sunday check-in.
Weeks 1–2
Learn the lifts
I film your squat, hinge, press and pull, then fix the one thing in each that costs you the most.
Weeks 3–6
Build the base
Three sessions a week at moderate loads, with a lot of practice. You leave every session with energy to spare.
Weeks 7–10
Add the load
Small jumps every week, logged to the pound. Heavy days are planned around your sleep and your calendar.
Weeks 11–12
Test and plan
We test your lifts, read the numbers together, and write the next twelve weeks before this block ends.
What I coach
Four kinds of client, one way of working: a written plan, heavy enough to matter, checked every week.
Ways to train
In person
Online
Both
Coached in the studio
Twelve one-hour sessions in the RiNo studio, twice a week, with a written plan for the days in between.
$1,140
twelve sessions, paid up front
Two sessions a week, at the same two times
A written plan for the days between
A form video after every session
Sunday check-in, Monday changes
The logbook
Six clients, one lift each: the first session of a block against the last. Every set is written down.
Every rep, watched.
I came about my back and stayed for the deadlift. I'm forty-four and stronger than I was at thirty.
Dana R.
In person, 12 weeks
She changed one thing a week. By week eight I didn't recognise my own squat.
Ken T.
In person, 12 weeks
I've had trainers who counted reps. Ines reads what I send on Sunday and the plan is different on Monday.
Mina S.
Online, 24 weeks
At sixty-one I carry the shopping up three floors without stopping. That was the whole goal.
Leah K.
Studio and online, 12 weeks
In their words
On your own
The programme
The plan I start most clients on, for people who train alone. Three sessions a week for twelve weeks, every set and rest written out, with a video for each lift.
$79
once, yours to keep
Week 1
Learn the patterns
Squat, hinge, press and pull with light weights and a lot of pauses.
Week 2
Find your numbers
Work up to a weight you could lift five more times. Write it down.
Week 3
Three by eight
Every main lift for three sets of eight, two minutes’ rest.
Week 4
Add five pounds
Same sets, a little more weight on everything that moved well.
Week 5
Carry and climb
Loaded carries and step-ups join the end of each session.
Week 6
Lighter week
Half the sets. Sleep, walk, and let the first block settle.
Week 7
Four by six
Heavier, fewer reps. Rest goes up to three minutes.
Week 8
Single legs
Split squats and single-leg deadlifts take over from the machines.
Week 9
Hold it
Pauses at the bottom of every squat and press.
Week 10
Heaviest week
The top sets of the block. Eat well the day before.
Week 11
Taper
Three sets of three, crisp and fast. Nothing to prove yet.
Week 12
Test day
Work up to a heavy set of three on each lift, and write the next block.
Questions
Anything not here, ask in your application. I answer those too.
Do I need to be fit to start?
No. Most people start after months or years off. Week one is about learning the lifts with light weights, and nobody is out of breath.
How is online coaching different from an app?
The plan is written for you, by me, and changed every Monday from your Sunday check-in. You send videos of your sets and I reply with what to fix.
What do I need for online coaching?
A gym with a barbell, a rack, dumbbells and a bench. If you train at home, tell me what you have and I'll write the plan around it.
Can I pause?
Online coaching can be paused for up to four weeks a year. Studio blocks run for twelve weeks and can be moved once.
Do you write meal plans?
No. We set a protein target and two or three habits, and adjust them each week. Meal plans tend to last a fortnight.
What happens after I apply?
I read every application myself and reply within two working days, either with a time for a call or with the name of someone better suited.
Week one.
Tell me about your training and what you want from the next twelve weeks. I read every application and reply within two working days.