Getting Started

If you're reading this, you must be a new online client. Pleasure to have you on board!

What follows is an important read to ensure you know what you're doing on your first week of the programme I've drawn up for you. Starting with confidence in what to expect on your first session is key to making an online training something you enjoy.

Many of the terms I use here will be foreign to you, but they are worth taking the time to understand, as they're critical to how the programme works.

If you haven't already, please download the TruCoach app and check out the quick TruCoach tutorial. An invite to join the app will be sent to the email address you've provided me with.

Now let's take a look at the nuts and bolts of your online programme:

1. Doing your part

Good coaching is a collaborative process that requires feedback from you to me, and me to you . The more you give me, the more I can help you.

There are two things that you need to do in every session:

Video your final set

An example of good framing

I need one video of the final set of each exercise. You will attach this in the TruCoach app.

This needs to be a side angle video where your full body is visible. Please avoid any majorly upward tilting angles. I recommend using the front camera on your phone so you can see if the shot is appropriate before starting.

An easy way to get a good shot is to lean your phone against your water bottle. If you can place it on top of a bench, that will get it about hip level which is ideal.

And look, I get it: taking videos can feel awkward and it may be hard to do depending on your gym and the amount of people around. So all I can ask is that you try your best.

Just remember that the video aspect of online coaching is what allows me to ensure you're training safely and efficiently.

Note your work

Using the TruCoach client app, you need to note down your work. The ideal amount of information for me as the coach is each set with the weight lifted, reps performed, and RIR.

For example:

'50kg x 12 reps @3 RIR'

It's also great if you want to note any additional thoughts on technique, pain, etc.

2. Weights, sets, reps, and RIR

This is very important. If it doesn't make sense, read it again, or feel free to message me to clarify.

We measure difficulty by using RIR, which stands for 'reps in reserve', and is a way of assigning intensity/weight to an exercise. Your RIR is the number of reps you estimate you had left before failing / technique significantly breaking down.

I use RIR as a 5 point scale, with '0' meaning you could not do another rep. 2 RIR means you had 2 reps left in the tank, etc. The vast majority of your work will be at 2-3 RIR, as this ensures we're training close enough to failure to optimise gains. Anything that feels easier than 5 RIR, I just list as '5+ RIR', as beyond 5 becomes very hard to gauge with any accuracy.

For every exercise, I will give you sets, a rep range, and an RIR (reps in reserve) to shoot for.

For example, I may prescribe you dumbbell rows like this:

Start at 10kg each hand

4 x 8-12 reps

RIR 2-3

+2.5kg each hand

This means that you will have 4 sets, starting with 10kg. If you exceed the rep range while still being at or above 2-3 RIR, then you can add 2.5kg each hand. So this workout might look something like this:

10kg x 12 @ RIR 4-5

12.5kg x 12 @ RIR 3

15kg x 8 @ RIR 3

15kg x 10 @ RIR 2-3

3. Warm-Ups

You'll probably notice there's no general warm-up where you're doing leg swings, glute bridges, hip stretches etc.

I believe these are largely a waste of time for most people.

You have a limited amount of time to train, so I want that to be spent on as much 'bang for buck' activity as possible.

Your warm-up is simply building up to your top set on each exercise. The exercises I choose are great for general mobility anyway, as they are mostly multi-joint and full range of motion!

If there is no specific warm-up noted, then you just go straight into the working sets I've prescribed you.

4. Rest Periods

I don’t give fixed rest times in your program. The reason is simple — learning when you are ready to go again is a skill every lifter needs to develop.

That said, here are some ballpark ranges to guide you:

• Big compound lifts (squat, deadlift, bench): usually 2–5 minutes. The heavier or harder the set, the more you’ll lean toward the higher end.

  
  

• Accessory lifts (rows, presses, lunges, pulldowns): roughly 90 seconds to 3 minutes.

  
  

• Isolation work (curls, calf raises, abs): about 60–90 seconds.

  
  

The real rule is this: start your next set when you feel like you can hit the same quality and RIR as last time. A couple of quick checks: is your breathing back to normal, do you feel your grip or target muscle has recovered, and would the bar move at a similar speed as the last set?

Use the numbers as guidelines, but trust how your body feels. Rest long enough to do good work - no more, no less.

5. Time for gains!

After your first week, this will all make sense and become a normal part of your training routine. Of course you should absolutely ask if there is still anything unclear!

I look forward to working with you, and don't hesitate to get in contact if you have any Qs on the above.

In Strength,

Cill