Once we connect on the Turnkey Coach platform, you'll receive a link to an entry questionnaire about your training history, current situation and the most important goals you want to achieve. Based on the questionnaire, I'll create your personal training program, so that you can start completing the prescribed training sessions and uploading videos as per your membership. One working set of each exercise is usually enough. When assessing your lifting technique and movement habits, I’m always looking for what could be better instead of what is wrong. More often than not, we can find some low-hanging fruit of improvement that you have yet to pick up.
So, on one hand, my job is to modify the training variables of your program, so that you keep making progress. On the other hand, it’s giving you valuable feedback to help you navigate through the ups and downs of your training.
If you also choose nutrition and lifestyle coaching, we’ll be looking for potential ways to improve your eating and lifestyle habits. An inevitable part is implementing new micro-habits, one step at a time, because it’s the accumulation of beneficial habits over time that creates lasting change instead of quick fixes. A sustainable healthy nutritional and lifestyle approach simply can’t be running on will-power only.
As part of your training prescription, you will see which exercises for how many sets and reps with how much weight you need to complete on each training session. There might also be specific instructions, tips & tricks, suggestions, form cues and demonstration videos to direct your focus and energy to things that matter. Besides uploading training videos, you can also comment on workouts and/or exercises, and ask questions if something isn’t clear. You can set up e-mail notifications to remind you about a scheduled workout or inform you about new workouts, comments or messages. You can also send private messages to your coach through the chat function in the app. If you still can’t really imagine how well online coaching could work, schedule a free call with me or just try it out. With the money back guarantee, all you can really lose is a chance to become stronger than ever.
No, one video of one working set of relevant exercises is usually enough. Your videos are the most important source of information for me about how you’re doing, how the training is working and whether any adjustments are needed.
Since my specialization is basic barbell strength training, I assume you want to increase performance on the basic barbell lifts or their variations - squat, deadlift, overhead press, bench press (+ I like adding chin-ups to the basic exercises). More specifically, your training will be based on your personal training history and current situation. We will also consider your specific goals, preferences and potential limitations. One thing is (almost) for sure - you will be hitting all kinds of performance PRs on a regular basis. After all, PRs are both a great motivation and objective proof that you’re getting stronger.
On average, the optimum is 60-75 min. three to four days per week. Minimum is 40-60 min. two days per week. Even though training more frequently than 4 days per week is not necessary, and often counterproductive, it’s still possible to have you train more often, if you really need to. At the end of the day, consistency always wins.
The most basic equipment will do - power rack (safety pins recommended), bench, barbell, standard Olympic plates (from 1.25 kg to 20 kg) and a chin-up bar. I also recommend a weightlifting belt and shoes. More than that is usually not necessary, but appreciated.
In most cases, training can be modified around injuries or movement limitations. There are very few real contraindications to strength training, but ultimately the decision is always up to you.
Shorter layoffs tend to happen quite often (life happens) and, if not excessive, aren’t detrimental to your strength progress. In case of longer layoffs (planned or unplanned), we can pause your membership/ payments and only continue, once you’re ready to roll again. By the way, injuries during strength training are actually quite rare, compared to other sports. A new level of general strength will likely increase your resiliency, decrease your susceptibility to injuries and help you stay more functional.
If, during the first month, you realize that remote cooperation doesn’t fit your needs, I will refund your first payment. If, even after 3 months of adhering to the prescribed training and a reasonable lifestyle, you don’t achieve a measurable performance improvement, you will be eligible for a refund for the first three months.
The best way to find out is to try it yourself and see the results on your own videos ;) Keep in mind that if the training doesn't work for you for some reason, you can ask for a refund three months into our cooperation.