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Packages range from €90 - €300
The online coaching service has several key features designed to aid you in reaching your training goals as efficiently as possible:
Individualised training programme
Weekly check-in calls
Form/technique feedback
Video demos of all exercises
Goal tracking
Individualised Training Programme
The programme is delivered using the TruCoach app/website. TruCoach is a software designed specially for online coaching and I've found it to be a really beautifully laid out and easy to use way of communicating with clients. You'll need to download the client version of the app on your smartphone.
The programme is tailored to your needs, but will generally follow a format of 1-2 main lifts in a session, with 2-5 accessory/assistance exercises. The number of days you train, exercises you perform, sets/reps etc. will be decided by your personal preferences and goals.
Below is an example programme:
Weekly Check-In Calls
This is by far the most valuable aspect of having a coach - accountability and guidance. There are dozens, maybe even hundreds of decent strength programmes available for free through the web. But if reaching your goals was that simple, you wouldn't be looking for a coach!
Weekly check in calls do two things:
1. They hold you accountable to get the work done (it's a lot harder to flake off going to the gym if you have someone to report to at the end of the week!)
2. It allows me to provide guidance on the things that actually make the difference between reaching your goals or not. Examples include feedback on how to get more sleep, when to schedule workouts to make them suit your lifestyle, when it's time to take a lighter week of training etc. This is all stuff that saves you years of making your own mistakes and being confused by the plethora of contradictory voices out there.
Check-in calls are done over Zoom once per week and typically last 10-20 minutes.
Form/Technique Feedback
In order to get the most out of an exercise, it's important that you perform it in a manner that aligns with your goals. This also allows me to see how challenging you are finding an exercise.
I generally like clients to obtain one video of the final set of each exercise. For me to analyse technique sufficiently, a side-on angle where the entire body is visible and the camera is level with the hips is desired. Obviously this is not always feasible if training in a busy commercial gym, in which case any video feedback is better than nothing.
Video Demos of Exercises
All exercises are accompanied by a short video detailing the key things to focus on when performing it. These can all be found on YouTube through my 'Tutorials' playlist.
Bigger, more complex exercise like squats and deadlifts will naturally have some longer explanations than simple single joint exercises like bicep curls.
Goal Tracking
Lastly, TruCoach allows me to keep track of your performance and nutrition goals. These are logged on a consistent basis so that we can see how much progress you are making, which is a nice bit of added motivation for you.
What About Nutrition?
I don't design specific meal plans for people. Despite what you will see being advertised online, the only people who are qualified (and legally covered) to be doing that are registered dieticians. Thankfully, I don't think the average person requires something that detailed to be able to reach their goals!
The weekly check-ins and weight and performance tracking aspects of the online coaching service paint a pretty strong picture of how your nutrition is going. You are always welcome to ask any questions about nutrition and I am happy to provide some general advice about eating strategies that can help you. Keeping a food log that you show to me will allow me to provide as detailed feedback as possible.
What Next?
Overall, online coaching is a great and cheaper option for anyone who is not interested in in person coaching. Whether that be due to time constraints or just personal preference.