Chapter two · Running now
The same system we ran inside the facility, now run in your space. Four steps, in the same order, for everyone. It is not complicated. It is just done properly.
Before I give you any weight, I find out how your body moves.
It is called a movement screen. Seven simple movements: a squat, a lunge, a shoulder reach, a leg raise and a few others. I score each one. It takes about twenty minutes, needs no equipment, and we can do it in your living room. If something hurts, we sort that out first. If one side is weaker than the other, we fix that before we make it stronger.
Built from your screen and the space you have. Not a template.
Every session tells you the movement, how many sets, how many reps, and the one thing to focus on. It sits in your portal so you never have to remember what we agreed last week. If your space changes, your plan changes with it.
Just you and me, an hour at a time.
The weight goes up when your movement is solid, not because a plan says so. Nobody is waiting to use your equipment and nobody is half watching from across a room. What you lifted gets written down before I leave.
Then I write the next block based on what really happened.
We do the movement screen again, take your measurements, and look at what your best lifts have been doing. If it is not a number, it did not happen. All of those numbers sit in your portal whenever you want to look.
Seven movements, each one scored. Clean, workable, or falling apart. If it hurts, that changes the plan straight away. A big gap between your left and right side matters more to me than a low score overall. We fix the imbalance first, then build strength on top.
It takes about twenty minutes, needs no equipment, and it is where your first session begins.
Deep squat
How your whole body works together, top to bottom.
Hurdle step
How you stride, and your balance on one leg.
In-line lunge
Control through your middle in a split stance.
Shoulder mobility
Reach and rotation, and whether both sides match.
Straight-leg raise
How your hip moves while your back stays still.
Trunk stability push-up
Holding your spine steady while you press.
Rotary stability
Moving an arm or leg without losing your middle.
Your body adapts to what you ask of it, then stops. So I change what I ask, roughly every month.
One block builds size. The next builds strength. One builds your engine. One is deliberately easy so you catch up. The order is not random, and it is written at the top of your programme so you always know where you are.
Find what is tight, what is weak, and what hurts. Lighter weight, more reps.
The big lifts first, the small ones after. More total work than any other month.
Your rest gets shorter. Your engine has to catch up with your strength.
Few reps, long rests, full effort. The last week is deliberately easy.
Higher reps, more moving, sleds and complexes. The month your fitness climbs.
The same idea as February, but with the load you have earned since.
Fewer reps, heavier bar, proper rest. We train your weak points on purpose.
Explosive work, then we retest you so the next year starts from facts.
Like May but trickier. More complex movements and even less standing around.
Less total work, but what is there counts. Every session ends with a finisher.
Barely any rest. The hardest month of the year and the most satisfying.
Two thirds effort, twice a week. Rest, enjoy the holidays, come back ready.
Your own plan starts from the month you begin, not from January, and it bends around your screen, your goal and your week.
Not a treadmill. The exact work that gets your weakest movement ready for weight.
One heavy or difficult movement, coached rep by rep. This is where the progress comes from.
Two or three movements that support the main one and fix what the screen picked up.
What you lifted, how many, and how it felt. Written down before I leave.
Sixty minutes, one coach, one client, in your own space. Nobody waiting to use your equipment and nobody guessing what you did last week.
