Getting Started

If you're reading this, you must be a new online client. Pleasure to have you on board!

What follows is an important read to ensure you know what you're doing on your first week of the programme I've drawn up for you. Starting with confidence in what to expect on your first session is key to making an online training something you enjoy.

Many of the terms I use here will be foreign to you, but they are worth taking the time to understand, as they're critical to how the programme works.

If you haven't already, please download the TruCoach app and check out the quick TruCoach tutorial. An invite to join the app will be sent to the email address you've provided me with.

Now let's take a look at the nuts and bolts of your online programme:

1. Doing your part

Good coaching is a collaborative process that requires feedback from you to me, and me to you . The more you give me, the more I can help you.

There are two things that you need to do in every session:

Video your final set

An example of good framing

I need one video of the final set of each exercise. You will attach this in the TruCoach app.

This needs to be a side angle video where your full body is visible. Please avoid any majorly upward tilting angles. I recommend using the front camera on your phone so you can see if the shot is appropriate before starting.

An easy way to get a good shot is to lean your phone against your water bottle. If you can place it on top of a bench, that will get it about hip level which is ideal.

And look, I get it: taking videos can feel awkward and it may be hard to do depending on your gym and the amount of people around. So all I can ask is that you try your best.

Just remember that the video aspect of online coaching is what allows me to ensure you're training safely and efficiently.

Note your work

Using the TruCoach client app, you need to note down the weights and reps of each set you perform. You only need to note the RIR (explanation of this coming shortly) of the final set.

It's also great if you want to note any additional thoughts.

2. Weights, sets, reps, and RIR

This is very important. If it doesn't make sense, read it again, or feel free to message me to clarify.

We measure difficulty by using RIR, which stands for 'reps in reserve', and is a way of assigning intensity/weight to an exercise. Your RIR is the number of reps you estimate you had left before failing / technique significantly breaking down.

I use RIR as a 5 point scale, with '0' meaning you couldn't do another rep. 2 RIR means you had 2 reps left in the tank, etc. The vast majority of your final sets will be at 1-3 RIR, as this ensures we're training close enough to failure to optimise gains. Anything that feels easier than 5 RIR, I just list as '5+ RIR', as beyond 5 becomes very hard to gauge with any accuracy.

For every exercise, I will give you a rep range and an RIR (reps in reserve) to shoot for.

There are no specific amount of sets for you to do. You will simply warm up to a set that is challenging for the number of reps and RIR prescribed. On average, this should only take about 3-6 sets. It's advised you do approximately this many sets to fully benefit from the warm-up effect of ramping the weight. Obviously occassionally doing more or less is fine.

For example, I may prescribe you dumbbell rows like this:

'10-12 reps, RIR 2'

This means that you are going to build to a set of approximately 10-12 reps, at a weight that feels like you have 2 good ones in the tank. This might look like this:

10kg x 12 - RIR 5+

12.5kg x12 - RIR 5+

15kg x12 - RIR 4-5

17.5kg x10 - RIR 3

17.5kg x11 - RIR 2

3. Warm-Ups

You'll probably notice there's no general warm-up where you're doing leg swings, glute bridges, hip stretches etc.

I believe these are largely a waste of time for most people.

You have a limited amount of time to train, so I want that to be spent on as much 'bang for buck' activity as possible.

Your warm-up is simply building up to your top set on each exercise. The exercises I choose are great for general mobility anyway, as they are mostly multi-joint and full range of motion!

4. Time for gains!

After your first week, this will all make sense and become a normal part of your training routine. Of course you should absolutely ask if there is still anything unclear!

I look forward to working with you, and don't hesitate to get in contact if you have any Qs on the above.

In Strength,

Cill