(Personal Training)
Personal Training Method
The 1-on-1 personal training process, written down so you can run it on yourself. Assess, plan, progress and adjust like a coach would.
- All levels
- 8 lessons
- Gym or home
$47one-time
(Strength Training)
Strength Training Foundations
Strength is the base every other goal stands on. You will learn the five movement patterns, how to set up and brace for each lift, and a beginner progression with exact sets, reps and rest, in the gym or at home with dumbbells.
- Beginner to intermediate
- 8 lessons
- 8 workouts
- Gym or home
$47USD, one-time payment
- Delivered by email within minutes
- 7-day money-back guarantee
- Secure payment by Stripe
What you will be able to do
- Perform the squat, hinge, press and pull with solid technique
- Brace and warm up properly before heavy sets
- Follow a linear progression with exact sets and reps
- Know when to add weight and when to hold
Who this program is for
- Beginners who want to lift safely from the first session
- Gym-goers who never learned proper technique
- Home trainers with dumbbells or kettlebells
(Curriculum)
The 8 lessons
In a deliberate order. Each lesson explains the why, gives you the session or the tool, and ends with an assignment.
- 01
Welcome: how to get strong safely
You will know what this program covers, how to use its eight lessons, what equipment you need and whether you are ready to start.
- 02
The five patterns, setup and bracing
You will be able to name the five movement patterns, set up the same way every set and brace your trunk before a heavy rep.
- 03
The squat: depth, knees and the barbell
You will be able to perform a goblet squat and a barbell back squat with good knee tracking, a flat foot and a depth you control.
- 04
The deadlift and the hip hinge
You will be able to hinge with a neutral back, perform a Romanian deadlift and pull a conventional deadlift from the floor.
- 05
Pressing: bench, overhead press and push-ups
You will be able to set your shoulders and perform push-ups, the bench press and the overhead press with a safe elbow position.
- 06
Rows, pull-ups and loaded carries
You will be able to row with good form, follow a staged plan toward your first pull-up and use carries to build grip and trunk strength.
- 07
Your beginner linear progression
You will be able to run a two-session beginner program with exact sets, reps, warm-up sets, rest times and rules for adding weight.
- 08
Your 12-week strength plan
You will have a written 12-week training calendar with deload weeks, a home and travel version, a minimum session and a retest.
What is included
- 8 complete written lessons
- 8 workouts in tables with sets, reps and rest
- Gym and home options for every exercise
- An assignment at the end of every lesson
- Printable, or save any lesson as PDF
- Lifetime access, including future updates
How you receive it
Right after payment you see your access button, and the same personal link is emailed to you. Open it on any device to read every lesson. There is no account and no password to remember.
Lost the email? Use Resend my access and a new link arrives in minutes.
Before you start. This program is general fitness education, not medical advice, physiotherapy or a personalised prescription. If you have a heart or blood pressure condition, an injury, are pregnant, or take medication that affects exercise, check with your doctor first. Stop if you feel sharp pain, dizziness or chest discomfort. Read the health and safety notice.
(Best value)
Want all six programs?
The Complete Program includes this program and the other five, 48 lessons in all, for $147. That saves $135 against buying them one by one.
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