We think that communication between coach and athlete is extremely important for a productive cooperation. Therefore, before we start working together we have a 30-45min call to get to know each other, talk about training history, goals, and to explain how our coaching works

One of the most important things to consider when beginning with our coaching program is that you must have a clear view of your goals, as well as realistic expectations in achieving them. Together, we will discuss if the goals you set are realistic, and how we will reach them.

In order to create an individual plan customized to your needs, we need to see how you perform. This phase will have you test different exercises and film them for us to evaluate. Based on the tests, we will create a plan cut out to fit you. Everything works using Google drive, the communication takes place via Telegram.

You will receive the first week of your plan on an excel sheet on Google drive. There you will find everything including but not limited to exercises, sets and reps to perform, rest times, rest days etc. You will have to fill out subjective ratings or reps when asked, as well as film the last set of each and every exercise and upload it to Google drive.

At the end of the training week, once everything is filled out and uploaded you will get technique feedback on every exercise you performed, as well as considerations to your subjective ratings. These technique feedbacks are screen recordings, where you see yourself performing the exercises. The coach will talk over your video and show the proper execution if needed. These feedbacks will come in form of a 10-40min private Youtube video every week. In the deload week feedback the time will be spent explaining the new plan and adaptations for the next mesocycle.

Every week, the coach will adapt your next training plan, based off of your videos, ratings and fatigue level. Usually we load for 4-6 weeks and then deload. Communication here is key.

We keep in contact with our clients via Telegram. Here you have the possibility to ask questions, tell us about your training and send videos if you need immediate feedback. An important and often overlooked aspect of communication is telling the coach how you feel. Training is an extreme stressor and when someone is going through a period of increased stress in their job or personal life, it is important to know when to deload.

Nutrition is an important aspect of an athletes performance and health. If needed we give suggestions about kcal intake and supplementation, especially if losing/ gaining weight or competitions are a goal of yours.

If you have been doing calisthenics for a while, you will know that learning skills in this sport takes a long time, which is why we work in 6-month packages. The plans we write have long term-periodization in mind, focusing on improving technique in the first months and then slowly switching to more intense mesocycles, improving 1rms and achieving new propedeutics in skills. Of course, this can be variable depending on the athlete’s goals.

We have a physiotherapist on our team, working with individuals that have had injuries in the past. If necessary, we consult with our physiotherapist if any problems arise. If you live near Koeln, Germany, you can visit him for therapy sessions (not included in the coaching price)