| Week | Focus | Technique | Review | Adjustment |
|---|---|---|---|---|
| 01 | Baseline screen | Squat, hinge patterning | Screen logged, week 0 | Loads at 65% of screen |
| 02 | Hinge mechanics | Hinge, row, scapular set | Log check, Wed | One extra pull set |
| 03 | Press and trunk | Overhead press, bracing | Two-lift video review | Grip narrowed 2 cm |
| 04 | Review 1 | Tempo squat 3-1-1 | Squat depth +3 cm | Squat load +7.5% |
| 05 | Pull volume | Chin-up, row progressions | Log check, Wed | Rep target 5 to 7 |
| 06 | Single-leg control | Split squat, step-down | Knee tracking video | Split squat +8 kg |
| 07 | Conditioning base | Sled push, loaded carry | Field pace check | 4 x 4 min intervals |
| 08 | Review 2 | Trap-bar deadlift | Hinge load +18% | Sets 5 to 4, heavier |
| 09 | Pressing volume | Bench, landmine press | Log check, Wed | Bench 3 x 6 at RPE 8 |
| 10 | Power and speed | Jump, med-ball throw | Jump height retest | Plyo capped at 40 reps |
| 11 | Peak loads | Competition-lift singles | Two-lift video review | Top single at 92% |
| 12 | Review 3, handover | Full movement audit | 12-week summary sheet | Next block drafted |
Entries show how a block is structured, not a promised outcome. Loads and markers are set from your own week-0 screen. Compare package pricing per week, or book the assessment.
| Included in the package | Foundation 12 | Technique 12 | Performance 12 | Full Ledger 12 |
|---|---|---|---|---|
| Coached sessions per week | 2 | 3 | 4 | 5 |
| Technique instruction: squat, hinge, press, pull | ✓ | ✓ | ✓ | ✓ |
| Filmed set review with written cues | – | ✓ | ✓ | ✓ |
| Progress review at weeks 4, 8 and 12 | – | ✓ | ✓ | ✓ |
| In-week training adjustment | – | – | ✓ | ✓ |
| Nutrition framework note | – | – | ✓ | ✓ |
| Direct coach messaging window | – | – | – | ✓ |
| Price per week | ₴ 1,450 | ₴ 1,950 | ₴ 2,600 | ₴ 3,400 |
| 12-week package total | ₴ 17,400 | ₴ 23,400 | ₴ 31,200 | ₴ 40,800 |
Every package begins with a movement assessment at the Kyiv studio. Unused weeks carry over inside the 12-week block.
We record what your squat, hinge, press and pull actually do today, then fix the order of work around that.
Tempo and position take priority over volume. Every set has one cue attached to it.
Loads climb on a written schedule, so you can see the reason behind every heavier week.
Final review against your week 1 numbers, with the next block written before the last session.
Compare week-by-week packages Read the program FAQ Book an assessment
05 / FAQ
Coach note: refunds, rescheduling and medical clearance follow the same terms across all three 12-week packages, so compare on price per week and on module depth, not on conditions.
Sessions already delivered are not refunded. Unused coaching weeks are refunded in full if you cancel before week 5, and at 50 percent of the remaining price per week between weeks 5 and 8. After week 8 the package runs to completion. Refunds are issued to the original payer within 10 working days.
You can move any session free of charge up to 12 hours before the start time through your booking email. Inside 12 hours the session is counted as delivered, because the slot is held for you. Each package includes two same-week recovery slots if a session is missed at short notice.
Yes. Before the first session we ask for a short note from your physician if you have a cardiac condition, an uncontrolled blood pressure reading, a recent injury or surgery within the last 12 months, or you are pregnant. If you have none of these, a signed self-declaration is enough. The assessment week is used to record baseline squat, hinge, press and pull capacity, and no loaded work starts before that record exists.
Cancelling before the assessment week costs nothing and the package total is returned in full. Cancellations inside 48 hours of the first booked session are refunded minus one week at the package price per week, which covers the slot we cannot resell.
In person, at our studio on Antonovycha Street, or online over video if you travel. Technique instruction stays the same either way, because every cue is filmed and timestamped, then reviewed against your baseline record at weeks 4, 8 and 12.
Two, three or four sessions a week, depending on the package you choose on the comparison table above. Every package also includes one written progress review at weeks 4, 8 and 12, and one training adjustment after each review.
Question not covered here? Book the assessment and we will confirm clearance, module fit and the first four weeks of your plan.
06 / Assessment booking
One 60-minute session before any package starts. We record your squat, hinge, press and pull patterns, log a dated baseline, and set the week 4 review date in your ledger.