Notes from our coaches on training, recovery and real weeks
Short, practical pieces written by the people who write your plan. New posts most weeks.
Training
How to pick a starting weight you can progress from
Most people start too heavy, stall by week three and quit by week six. Here is how we set week one weights instead.
Coaching
Why we write your week on Sunday, not all 12 at once
A 12-week plan written in advance is a guess. We write the block, then rewrite each week from what actually happened.
Recovery
Training around a cranky lower back: what we change and what we keep
A sore back rarely means stop. It usually means change the angle, the load or the range for a few weeks.
Equipment
The two kettlebells worth buying for a home program
You do not need a set. Two bells, picked well, cover a year of training for most people.
Training
Conditioning that does not wreck your leg day
Hard conditioning the day before squats is a common way to have a bad squat day. Here is where we put it instead.
Coaching
What a form review looks like, second by second
Film one set from the side, upload it, and get notes pinned to the exact moment they matter.
Your first coached week can start two days from now
Book a 20 minute call. If coaching is not the right fit for you, your coach will say so and point you somewhere better.