The method
A plan that
moves.
A fixed programme goes out of date the week your life changes. I rewrite yours around what your own numbers show.
Six parts
How it works
All six run for the full fourteen weeks, and each one leans on the others.
Strength and athletic ability
Heavy, simple, repeatable lifting. Your loads go up when the plan calls for it and your logged numbers back it up, whatever your mood that morning.
Build the engine
You train your aerobic base, which sets how fast you recover, and your hard efforts, which set what you can do when it counts.
Eat like it matters
I build your nutrition on what you already eat, so it holds up in a bad week. You get targets if you need them, or a couple of habits to fix if that’s the problem.
Earn the adaptation
Your programme manages sleep, mobility and workload. When progress stalls, recovery is often the cause, even when it looks like training.
Change it on evidence
Your check-ins and logged sessions show me what’s working. If something drifts below plan, I change it that week.
Turn it into capability
Everything above leads here: strength you use at work and in your sport, tested so you can see it in numbers.
The three ideas
Nothing complicated
There’s no secret here. The coaching keeps you doing these three things for fourteen weeks in a row, and your numbers show whether you did.
Progressive overload
To get stronger, ask for a little more than last time: a little more weight, one more rep, better control. Add too much too fast and you spend the next month going backwards.
Recovery is where it happens
Training sets the demand, and your body adapts while you sleep and eat. Train harder than you can recover from and you pile up fatigue and call it effort.
Consistency compounds
Turn up to every session in your plan for all twelve training weeks and they add up. Two good weeks and a write-off, on repeat, throws away a third of them. No clever programming closes that gap.
The point of it
Capability, tested.
I measure your strength, conditioning and consistency at the start and again at the end. I build the twelve weeks in between to move those numbers.
The shape of it
Fourteen weeks, front to back
You test first, train through three blocks with a different job each, then repeat the same tests.
Week one
Testing
Your first sessions record how you move and what you can do now: your main lifts, power and one hard conditioning test. I measure everything after against them.
Block 1
Foundation
You build the base with loads that feel hard but repeatable, working on how you move and getting joints and tendons used to the load. That matters most if you’re coming back after time away.
Block 2
Intensification
Fewer reps on a heavier bar, and harder conditioning. I check it against your week-one numbers so nothing slips past.
Block 3
Expression
You hold your strength, turn it into power and sharpen your conditioning. I cut the volume on purpose so you peak for the retest.
Final week
Retest
You go in rested and repeat the tests from week one. Your capability score out of 100 compares you with your own start.
See how it applies to you
One method. Your plan.
I write your plan from your application and our call.