Three programs.
Same architecture.
Pick by how high-touch you want the support, not by how hard you want to train. All three programs run the same accumulation/intensification/realization architecture[2]. The difference is the feedback loop: weekly, bi-weekly, or self-managed.
1:1 Strength
Block-based hypertrophy → strength → realization. RPE auto-regulated. Weekly check-in. The default for the lifter who wants the numbers to climb without guesswork.
- Custom 8-week block, app-delivered
- Weekly check-in (async, ~30 min)
- Video form review on every comp lift
- RPE-based auto-regulation
- Direct line via app messaging
- Quarterly retest + block plan
- First-year lifters (try Self-paced)
- Pure body-comp work (try Hybrid)
- Sport-specific peaking (talk to me)
Hybrid · Body Composition
Body-comp work without losing the lifts. 4 strength + 2 conditioning sessions. Structured meal targets. Sleep-protocol check-ins. The most-chosen program.
- Custom 12-week macrocycle
- Weekly check-in + food-log audit
- Macro/calorie targets, adjusted bi-weekly
- Sleep-protocol check-ins
- Video form + conditioning review
- DEXA / InBody upload + trend graphing
- Pure strength (try 1:1 Strength)
- Lifters under 1 year experience
- People looking for a meal plan service
Self-paced + Office Hours
Pre-built block, app-delivered. Bi-weekly office-hours call (45 min). For the lifter who needs the program but not the high-touch.
- Pre-built 12-week strength block
- App-delivered with form-cue videos
- Bi-weekly office-hours call (45 min)
- Email access for non-urgent questions
- PDF + spreadsheet versions of the block
- Lifters who want individual programming
- Body-comp goals (try Hybrid)
- Anyone who needs accountability checks
Same
architecture.
Every coaching engagement runs on 8-week mesocycles (Hybrid runs as 12 with a 4-week build before the 8-week core). The architecture is identical across athletes; the loads are individual.
- WK 0
Intake + assessment
60-min video call. Movement screen via video, training history, injury history, schedule, body-comp goals. We baseline the comp lifts.
- WK 1 — 4
Accumulation
Volume builds. RPE 7 — 8 most days. Sets per muscle group climb from MEV (minimum-effective volume) toward MAV.
- WK 5 — 7
Intensification
Volume drops, intensity climbs. RPE 8 — 9. Heavy doubles + singles. The block where most PRs land.
- WK 8
Realization + retest
Test week. Retest the comp lifts; compare to WK 0 baseline. Numbers say what they say. Then we plan the next block.
