Free training programs

The program
we actually coach.

Not a teaser. Two complete programs — the movement ladders, the rule that governs them, and real training weeks with sets and reps — taken straight out of the system we run with clients every day.

14 and 9 pages·PDF·No cost, no catch
Ages 6–18

The Youth Progression Program

For parents and young athletes

Five movement ladders — squat, hinge, push, pull and split squat — every step written out, plus the rule that decides when an athlete climbs one.

What’s inside

  • Five progression ladders, every rung written out
  • Colour-coded to the four development stages, ages 6–18
  • GATES — the five things that decide when they climb
  • A training week built on the ladders, with sets and reps
  • What the growth spurt changes, and what it doesn’t
  • The workload red flags that matter more than the gym
Four weeks

The Adult Starter Program

For adults training on their own

A complete four-week block, three days a week, plus the honest way to pick your weights without ever testing a max.

What’s inside

  • The six movement patterns, and where you start on each
  • RIR — choosing a weight without testing a one-rep max
  • GATES — knowing you’ve earned the next step
  • The three loading systems and when each one fits
  • Four weeks of training, three days a week, written out
  • Exactly what to do in week five

One honest note. These are complete programs, but they are not written for you specifically — and placing an athlete on the right step is the part that actually needs a coach. Run one, see how far it gets you, and if you want someone making the call each week, that’s what we do.