Coaching
$179 a month
Billed monthly. Cancel anytime from your account.
- A named coach
- Programming written around your goals, schedule, and equipment
- A weekly check-in
- Messaging with your coach between sessions
Coaching
Remote coaching with a named coach.
A coach writes your training around your goals, your schedule, and the gear you have. You check in every week, and the next week changes from what you report. $179 a month.
What a coach does each week
One week, start to finish.
Coaching runs on a weekly loop, with the same three steps every week.
- Sunday
You check in.
A short form in your account: sessions done, scores, how you slept, and anything that hurt. Five minutes if the week was quiet, ten if it was not.
- Monday
Your coach updates the plan.
They read the check-in and post next week: loads, rounds, time caps, and which days get the hard work, written for your gear and the days you can train.
- Between sessions
You message your coach.
Ask how to scale a movement, move a day, or describe a lift that felt off. Messages live in your account, and your coach replies there.
Coaching messages stay in your account, never in a text. If you turn on account texts, one may tell you that your coach posted the week or replied. The conversation itself stays in your account.
The coaches
Three coaches. Each writes for a different athlete.
Your goals and the gear you have decide who writes your plan.
Dana Okafor
Strength and conditioning
NSCA-CSCS
Writes for athletes who train alone at odd hours. Asks about your week before she asks about your max.
Marcus Bell
Barbell and Olympic lifting
USA Weightlifting Level 2
Fixes the snatch you taught yourself from videos, one position at a time.
Renata Silva
Endurance and rowing
NASM-CPT, Concept2 Indoor Rowing Instructor
Builds the engine work: rowing, running, and the pacing that keeps the last round honest.
Example check-in
What a check-in looks like.
A week-six check-in and the reply, as it reads in your account. The member and the numbers are an example.
- Specific changes, with loads and reps.
- A scale-or-stop line when something is sore.
- No diagnosis. Pain that stays gets a professional.
- Sessions
- 4 of 4
- Back squat
- 5 x 3 at 255 lb, all reps
- AMRAP 15:00
- 6 rounds + 8
- 2k row
- 7:41
- Sleep
- About 6 h, worse midweek
Skipped Saturday intervals, short on time. Right shoulder has been sore at the bottom of push presses since Wednesday. Not sharp, just there.
Good week. Squats moved, so week 7 goes to 5 x 3 at 265 lb. Two changes for the shoulder:
- Push press is out this week. Landmine press instead, 4 x 8 each side, light enough that the bottom feels fine.
- Kipping pull-ups become ring rows, 4 x 10, slow on the way down.
Scale or stop: if the landmine press bothers it, drop it and finish the rest of the day. If it turns sharp, gets worse, or is still there next Sunday, stop pressing and have a doctor or physical therapist look at it. I can't diagnose it, and I won't write around something nobody has checked.
Saturday intervals are now 12 minutes, so they fit. Tell me if midweek sleep stays short and I'll move the hard day.
- Dana posted week 7. Mon 8:16 am
Is it for you
Who coaching suits, and who it does not.
Take your time with this one. The generator stays free either way.
A good fit
- You already train three or more days a week and know the movements.
- Random days have stopped moving your numbers.
- You have a target: a heavier clean, a first strict muscle-up, a faster 2k row.
- You train alone or in a gym with no class schedule and want someone to report to.
Not a fit
- You are new to lifting and need someone in the room watching every rep. Find an in-person coach first.
- You want a diet plan, or help with an injury. Our coaches do neither.
- You want a different random workout every day. The generator does that, free.
Price
$179 a month. Cancel from your account.
Billed monthly on the day you start, renewed every month. Cancel from your account and coaching keeps going through the last day of the month you paid for. No contract, no phone call to leave.