In detail
Most people who come to me for strength already know the lifts by name. What they haven't had is someone deciding the weight, the sets and the rest each week, and changing it when life gets in the way.
We train the squat, the hinge, the press and the pull, plus carries and single-leg work. Every set is written down. On Sunday you send me how the week went, and on Monday the plan changes to match.
You leave each block with numbers you can compare: what you lifted in week one, what you lift now, and what the next twelve weeks are for.
Who it's for
Twelve weeks
People who want to lift well and keep lifting: a first barbell, or back after a break.
Weeks 1–4
Foundations
Learn the squat, hinge, press and pull with weights you can own.
Weeks 5–8
Build
Add load every week you move well, and take a lighter week when you don't.
Weeks 9–12
Test
Heavier sets, then a test day and the plan for the next block.
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
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.
What I coach
Four kinds of client, one way of working: a written plan, heavy enough to matter, checked every week.