The primary training formats
One-to-One Sessions
The foundational format. Each session is preceded by a review of the previous session's training log and aligned to the current week's objectives within the active periodised block. The coach is present for the full duration.
Begins with a movement screening at intake. Loading is introduced gradually, with posture correction and mobility work integrated throughout. Suitable for all capacity levels, from those returning to physical activity after a break to those training toward specific performance goals.
Strength Programmes
Multi-week strength blocks built around progressive overload. Each block is designed as a complete document before the first session: weekly schedule, session structure, loading parameters, deload timing, and mid-block check-in date.
Movements selected for each block are determined by the individual's movement screen results and prior training history. Compound movements form the spine; accessory work addresses identified gaps.
Group Training
Small-group sessions for three to six participants with compatible capacity profiles. The format retains individual attention while introducing the shared training dynamic that many find motivating for endurance and conditioning work.
A shared training log is maintained for the group. Session recaps and weekly schedules are distributed to all participants. Groups are kept small specifically to allow responsive coaching throughout.
Body Composition Assessment
A structured assessment using skinfold measurements and circumference data to establish a baseline composition profile. Conducted at the start of each new programme block and repeated at the close.
Results inform the balance between conditioning and strength work in the following block. Assessment data is stored in the participant's session record for longitudinal progress tracking.