Ukraine / 12-week coaching block

Training is a reviewed system, not a stack of sessions.

Each block opens with an assessment, adds hands-on technique instruction, and closes with a four-week review that documents the adjustment in writing.

Book the intro call See the package ledger

Coaching support, not medical advice. Consult a physician before starting.

01 / Intake

Four entries before the first session

Every coaching block starts as a written record. The intake ledger fixes the starting load, the cue language, and the review dates before a single set is prescribed.

  1. 01

    Intake call

    Forty minutes on training history, weekly availability, equipment access, and current weekly load.

    40 min
  2. 02

    Baseline screen

    Hinge, squat, push, and carry patterns filmed from two angles, scored against a written checklist.

    60 min
  3. 03

    Technique baseline

    Two lifts coached cue by cue. The coach notes which wording produced the clean rep.

    60 min
  4. 04

    Block proposal

    A draft 12-week block with session count, review dates, and the fee, sent within two working days.

    2 days
0212-week block overview

Twelve weeks, three checkpoints, one reviewed plan.

Each week carries a training focus. Weeks 4, 8 and 12 carry a scheduled review, so load and technique are adjusted before the next phase begins.

WeekTraining focusCadence
01Squat, hinge and press patterns with tempo workInstruction
02Unilateral balance and trunk bracingInstruction
03Easy-pace conditioning baseInstruction
04Technique audit and load checkReview 45 min
05Volume build at RPE 7 capInstruction
06Accessory strength, grip and carriesInstruction
07Interval conditioning with short restsInstruction
08Mid-block diff and cue resetReview 45 min
09Intensity block with tempo holdsInstruction
10Density sets with limited restInstruction
11Technique practice under fatigueInstruction
12Block close and next planReview 60 min

Reviews run 45 minutes in weeks 4 and 8, and 60 minutes in week 12. The next block is written after the final review.

Open the package ledger

03 / Technique

Cues we coach out loud, not in a PDF

Coach guiding a client through a split-stance row, side view, with three numbered technique checkpoints marked 1Brace before the pull 2Elbow to hip pocket 3Two-second lower
Split-stance row, week four of a 12-week block. Every cue here is written into your session sheet before the set starts.

Progress review

The four-week review compares, then changes one variable.

Every block is reviewed at weeks four and eight. The table shows the same five metrics measured across two consecutive blocks, with the adjustment written into the next four weeks.

Block 03 to Block 04, same five metrics
Metric Block 03 Block 04 Adjustment
Sessions completed 8 of 12 11 of 12 A fixed Thursday slot replaces the floating make-up session.
Squat pattern check 3 of 5 sets 5 of 5 sets Heels stayed down once a two second pause was cued at the bottom.
Press technique rib flare, last reps ribcage stacked, 4 of 5 Load down by five percent, breathing cue added before the lift.
RPE on top set 9 7.5 Hold the load and add one rep in week nine.
Rest between sets 75 s 120 s Timer written on the session card, no phone checks mid set.

Adjustments are written into the client file after each review call. Fitness coaching is not medical advice, diagnosis, or treatment, so consult a physician before starting a block.

See the 12 week block overview Check the package ledger

Adjustment protocol / package ledger

Choose a reviewed block, not a loose session

Every package starts with an assessment. Session counts and review cadence are fixed up front, and the final quote is confirmed after the intro call.

Coaching block ledger Ukraine · 2026
  • Starter block 6 sessions · intake and technique baseline 6 sessions
  • Reviewed block 12 sessions · four-week review 12 sessions
  • Extended block 24 sessions · two documented reviews 24 sessions
  • Review cadence Written notes and adjustment every fourth week Every 4 weeks
  • Technique instruction Concrete cues, not generic workout files Included
Quote Confirmed after the intro call

Fitness coaching is not medical advice, diagnosis, or treatment. Consult a physician before starting.

Request your block quote See what each block includes

05 / Intro call

Book the call before the block is written

Twenty minutes on your training history, current load and the four-week review cycle. You leave with a written package quote and a start date, not a session sold on the spot.

Every block is built on assessment, technique instruction, a four-week review and a documented adjustment. Coaching is not medical advice, diagnosis or treatment, so speak with a physician before you start.

Compare the coaching blocks

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