Personal Training / Kyiv

Twelve weeks of coached training, recorded week by week.

Structured workouts, concrete technique instruction across squat, hinge, press and pull patterns, dated progress reviews and explicit training adjustments.

18 500 UAH, full 12-week package1 542 UAH per week

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12-week coaching ledger

WeekFocusTechniqueReviewAdjustment
1Baseline buildSquat and hinge patterningIntake screenLoad set at RPE 6
4Volume blockPress and pull bracingWeek 4 check-inAdd one working set
8Intensity blockTempo and pause workWeek 8 check-inRest cut to 90 s
12ConsolidationStandardised rep qualityWeek 12 reviewMap next block
Coach guiding a client through a barbell squat in a Kyiv training studio

02

Proof metrics

Numbers below come from the last four completed 12-week ledgers. They are dated entries, not guarantees for your own trajectory.

Clients coached since 2019
418

Kyiv and online, 12-week cycles only

Reviews logged per cycle
4

Weeks 1, 4, 8 and 12

Technique cues per movement
3

Squat, hinge, press, pull

Sessions kept after cycle 1
86%

Renewals among 2024 clients

Ledger source: internal training records, Kyiv studio, updated quarterly.

04

Program anatomy

Four modules run in sequence across the twelve weeks. Nothing is added at random: every block has a review point and a decision attached to it.

  1. Weeks 1-3

    Foundations and movement baseline

    Two full-body sessions a week build range of motion, breathing and load tolerance before anything gets heavy. The first review happens on day one: we film a squat and a hinge, log joint positions, and set the numbers every later review is measured against.

    Baseline

  2. Weeks 2-6

    Technique instruction

    Direct coaching on the four main patterns: squat, hinge, press, pull. Each session opens with a written cue list and two filmed sets. Cues are rewritten as your positions change instead of being repeated week after week.

    Technique

  3. Weeks 5-10

    Load and conditioning build

    Strength blocks run alongside interval work. Weekly volume rises, then holds for seven days so the response can be read clearly. Accessory work is trimmed to what the main lifts actually need.

    Build

  4. Weeks 9-12

    Review, adjustment and handover

    Two documented reviews close the block. We compare filmed sets, revise loads and write the next twelve weeks. You keep the ledger and a plan you can run without a coach standing next to you.

    Review

Modules overlap where the work overlaps. For the week-by-week version with packages and pricing, see the module breakdown.

04 / Technique

Technique audit strip

Coach note: every cue below is filmed and timestamped. We name the fix on the clip, then change the next session.

Coach filming a client's squat set side-on to log technique cues
Clip 03 of session 7, filmed side-on and reviewed before the next set.

  1. 00:00 - 04:20

    Squat pattern

    Brace before the descent, sit between the hips, knees tracking over the mid-foot. The set ends the moment the ribcage drops.

  2. 04:20 - 08:40

    Hinge pattern

    Push the hips back, keep the bar over the mid-foot, ribs down. If the lower back rounds, we cut the load and re-film from the side.

  3. 08:40 - 12:00

    Press and pull patterns

    Shoulder blade set first, elbow under the wrist on the press, ribs stacked on the row. The same shoulder path is kept on both sides.

See how each filmed cue maps to the coaching modules

06 / Progress timeline

Week 4, week 8, week 12: what changes and why

A review is a working session, not a report. We compare the block's numbers, keep what held, and cut what did not earn its place in the plan.

  1. Week 04 · 12 Feb

    Baseline locked

    Squat depth
    +6 cm
    Hinge load
    +12 kg
    Session adherence
    11 / 12

    The lower-back position now holds under load, so the spine cue comes out of the squat and the hinge takes the extra weight.Coach note, illustrative

  2. Week 08 · 12 Mar

    Load shifts to the hinge

    Trap-bar deadlift
    +20 kg
    Press reps at 60%
    +4
    Session adherence
    12 / 12

    Pull volume moves to two sessions a week and the press gets the freed slot. Bar path on the press is the only open item.Coach note, illustrative

  3. Week 12 · 09 Apr

    Block re-plan

    Front squat
    0.9x BW
    5 km pace
    22 s faster
    Technique cues open
    1

    We hold the current squat prescription and rebuild the next block around the pull, with one open cue carried over.Coach note, illustrative

Entries above are dated, labelled examples from a Kyiv coaching block, not a promised result. Your numbers set your adjustments. Book the first review.

07 / FAQ

Questions asked before the first session

Coach note: read the refund and medical answers first. Both decide what week one looks like.

How does the refund policy work on a 12-week package?

Cancel before the third session and the unused balance is returned in full, minus the assessment fee. After week four the refund is calculated per unfinished week, using the price per week printed on your agreement alongside the package total. Nothing is held back for scheduled reviews you have not attended yet.

Do I need medical clearance to start training?

For most people a short health questionnaire is enough. Written clearance from your physician is required if you have a cardiovascular condition, uncontrolled blood pressure, a surgery or injury in the last six months, or if you are pregnant. Send the document to contact@slentora.com before the assessment and we will build the loading plan around it.

How far ahead can I reschedule a session?

Twelve hours notice moves a session inside the same week at no cost. Later notice still counts as one used session, because the floor hour was reserved for you. Illness and documented work travel are handled separately, with the session pushed to the next available slot.

What happens if I miss several weeks in a row?

The programme pauses rather than expires. Miss more than two consecutive weeks and we re-run the technique audit on the squat, hinge, press and pull patterns before restarting the block, since strength and range of motion shift faster than most people expect. The week count stays intact.

How is the price per week calculated?

Divided by twelve, whether you train twice or three times a week. The package total and the price per week are both written on your agreement, so you can compare formats on the same basis. Package options sit side by side on the package comparison page.

What is reviewed during the progress reviews?

Recorded lifts, movement quality and body measurements at weeks 4, 8 and 12. Each review ends with one written adjustment decision: a load change, a tempo change, or a variation swap. Entries are dated and illustrative, not a promise of any specific result.

A question that is not here? Use the booking form or call +380 638 271 4385 on weekdays.

07 / Contact

Studio details and how to reach the coach

Coach note: the first session is a technique audit, so come in training shoes you can squat and hinge in.

Studio address
Business Center 'Horizon', 24 Antonovycha Street, Kyiv, 03150, Ukraine
Phone
+380 638 271 4385
Email
contact@slentora.com
Training hours
Mon-Fri 07:00-21:00
Sat 08:00-15:00
Sun closed
Access
Level 2, courtyard entrance. Metro Olimpiiska, 8 minutes on foot.
Registered by
slentora.com, PE. EDRPOU code 28461094.

Open the booking form