01 / Method

Four phases, one coach, everything written down

The method runs in four phases. Intake first: exercise preferences, available equipment, personal goals and scheduling requirements are documented in writing before a single exercise is prescribed. A multi-week training block follows, written to that document. Then the coached sessions, logged one by one. Then a four-week review that closes the loop and rewrites the block.

One coach carries all four phases. The coach who runs your intake writes your blocks and coaches your sessions, so nothing is handed off and nothing is restated mid-cycle. The roster is capped, and you hold two or three fixed weekly windows that can move within the week, including early-morning and evening hours.

See the four written deliverables

01 / Intake

Phase one: one hour of questions, then everything written down

Before an exercise is prescribed, your coach runs a 60-minute intake conversation and completes a written form with you in the same sitting. What comes out of it is the intake document, the first of four deliverables you keep. No training block is written until this step is finished.

What the intake records

  • HistoryTraining background, past injuries, medical notes you choose to share, and an honest picture of the week you actually have.
  • PreferencesMovements you enjoy, movements you tolerate, and anything you would rather never repeat.
  • ExclusionsExercises, ranges and loads ruled out on the record, so nothing is left to guesswork later.
  • EquipmentWhat you train with, in the studio or at home, listed down to the pieces that change an exercise.
  • Weekly windowsTwo or three fixed slots you can hold, and the days a session may move inside the same week.

Phases 02 / 03 / 04

The written block, the logged sessions, the review that closes the loop

Phase one ends with your intake document. From there the work runs on a fixed cycle: a block written in advance, sessions recorded as they happen, and a review every four weeks that decides what changes next.

  1. Written multi-week block

    Before the first session you receive the block in writing: weekly split, exercise order, sets, rep ranges, rest, and target loads as ranges rather than single numbers. It is drafted against the equipment you actually train on, whether that is the private studio, a hotel gym, or a rack at home.

    • Six to eight weeks, one block at a time
    • Exercise order and weekly split fixed in advance
    • Preference notes carried over from the intake document
    • Load targets revised only after a review, not mid-week

  2. Logged sessions with loads and RPE

    Every session is logged as it happens, not reconstructed afterwards. You keep the same log for the whole block: exercise, load, reps, and your RPE for the working sets, plus a short note on technique and any substitution made on the day.

    • Load and RPE recorded per working set
    • Notes on technique and exercise substitutions
    • One coach across every session in the block
    • Warm-up and finishing work included in the record

  3. Four-week review that adjusts volume or schedule

    At the end of weeks four and eight we read the log together. If RPE has drifted up while loads stayed flat, volume comes down. If the week keeps losing a session, we move your fixed windows instead of compressing the work into fewer days.

    • Volume or intensity changed on evidence from the log
    • Weekly windows rescheduled before work is compressed
    • Written notes on what changed and why
    • The next block drafted only after the review
Block length6 to 8 weeks
Logged per sessionLoad / reps / RPE
Review cycleEvery 4 weeks
Coach on the rosterOne, start to finish

See the full list of written deliverables, read where coaching stops, or send an intake request.

04 / Written deliverables

Four documents you keep, dated and handed over

Coaching here produces paperwork, not notes kept in someone's head. Each document is written at the point it is needed and copies stay with you.

  1. 01

    Intake document

    Written before session one. It records your exercise preferences and dislikes, the equipment you will actually train on, your goal in your own words, and the weekly windows that fit your schedule. A copy reaches you the same day.

    Before session one
  2. 02

    Training block

    A multi-week programme built from the intake document: session order, working loads, progression rule and the substitution list for equipment you do not have access to on a given day. The coach who wrote your intake writes this block.

    Week one
  3. 03

    Session log

    One line per session: date, what was prescribed, what was completed, working weight, and the technique note for the day. You see the log at the end of every session, so nothing about your training is reconstructed from memory.

    Every session
  4. 04

    Four-week review

    At the end of each four-week cycle you receive a written review: what was executed as programmed, where technique held, where it did not, and what changes in the next block. The result column records execution and technique, never outcome claims.

    Every four weeks

All four arrive as PDF and stay updated by the same coach throughout. Request an intake to start the first document.

05 / Boundaries

What coaching covers, and where it stops

The intake document, the written training block, the session log and the four-week review define the working relationship. Anything outside those four deliverables is out of scope, and the coach says so plainly rather than improvising around it.

Inside the engagement

  • A written intake covering your exercise preferences, available equipment, training history and weekly scheduling windows.
  • A multi-week block written by the coach who ran your intake, reviewed with you before the first session.
  • Session logging after every visit: what was performed, at what load, and how technique held through the sets.
  • A four-week review that reads the log back to you and adjusts the next block.
  • Instruction in technique, tempo and load progression, inside the block as written.

Outside the scope

  • Medical diagnosis, treatment or rehabilitation of an injury.
  • Therapeutic diets, supplementation protocols or clinical nutrition advice.
  • Physiotherapy, massage or any hands-on clinical treatment.
  • Promises about a specific weight, body composition or competition result.
  • Training on equipment that is not available in your studio or on your listed access.

05 · Intake

The method begins once your preferences, equipment and week are written down.

The coach who runs your intake writes your training blocks and coaches your sessions. Send the intake request and name the two or three weekly windows you can hold.

Request intake