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.
In the download
What you get
Everything arrives as one link the minute you buy: the plan, the videos and the log, on your phone or printed.
Plan
Twelve weeks, written out
Every session with its sets, reps and rest, and how to pick the weight on the day.
Videos
One for every lift
Twenty-four short videos filmed in the studio, from the side and the front, with the three cues that matter.
Log
A training log
A printable log and a phone version. Write every set down; the plan tells you what to do with the numbers.
Two check-ins
Send me your log at week four and week eight and I'll reply with what to change.
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.