Home/How we work
How we work
intake · baseline · build-up · retest
A first programme lasts twelve weeks. By then your logbook shows in black and white how much stronger you are.
01
wk 00
Introductory meeting
A free 45-minute intake. Your goal, your week, your complaints, and a short movement screening. Afterwards you decide whether to start.
02
wk 01
Baseline
We measure strength, fitness and mobility. Those figures are the first line in your logbook.
03
wk 02 to 11
Building up
Each session a bit heavier, longer or cleaner. Your coach adjusts based on the kilos and reps in your logbook, not on feel.
04
end wk 12
Retest
The same tests as in week 1. Together we look at the differences and choose the next goal.
How we build a session
three numbers you’ll hear a lot
3 × 8 @ 40 kg
Sets, reps, weight
Three rounds of eight, with forty kilos. That’s how every exercise goes in your logbook. Done cleanly two weeks in a row? Then we add a little.
RPE 7
How heavy it feels
On a scale of 1 to 10. At a 7 you could have done three more reps. On bad days the weight adapts to you.
- 1light
- 2
- 3
- 4easy
- 5
- 6
- 7heavy
- 8
- 9
- 10all out
3-1-1-0
The tempo
Three counts down, one count still, one count up, no pause. Lowering slowly makes a light weight heavy, and spares your joints.
- 3down
- 1pause
- 1up
- 0go
After the twelve weeks
you choose what happens next
option 1
Carry on at the same pace
A new goal, a new programme and a measurement every six weeks.
option 2
Move to a group
You know the exercises now. In a small group you keep it up for less money.
option 3
Carry on yourself online
You train on your own, we keep an eye on you through the app and your videos.
Set 0 · 45 min · free
Book your free intake
Start with step one: a free 45-minute chat.
Pick a time