Built for your week
Four days or two, ninety minutes or forty-five. The plan is built for the time you have, not the time you wish you had.
COACHING THAT CHANGESTHE WAY YOU TRAIN.
Coaching for lifters who are done switching programmes every six weeks. A plan built around the week you actually have.
Limited consultations accepted each week
Technique that holds
Fewer exercises, done properly. You will know what each lift is for and what a good rep feels like.
You will know it is working
We agree up front what should improve, then we check it instead of guessing.
Client transformations
Real clients. Real work.
A before and after tells you almost nothing on its own. What matters is the work in between, so that is what I have written beside each one.
01 / Body recomposition
Less around the middle, more on top.
Same frame, different shape. Four sessions a week he could actually keep, and enough protein and pressing to hold onto muscle while the waist came down.
02 / Lower body
Legs and glutes that finally caught up.
Not more exercises — the same few, taken seriously. Full range, controlled tempo, and weight added only once the position held.
03 / Fat loss
Leaner, and stronger with it.
The plan was built around her week instead of fighting it. Training stayed heavy enough that what she lost was fat, not the work she had already put in.
04 / Consistency
Nothing dramatic. Just sessions that kept happening.
No perfect weeks in here. A floor she could hit when life got busy, and months of that adding up to something you can see.
01 / 04
How you get there
Anyone can show you the after.
The photos above are the easy part. What decides whether results keep coming is what the lifting looks like along the way.
- 01Position before weight
Where your feet, hips and ribs sit before anything moves. A lift that has stalled is usually sitting in the wrong place, not short on strength.
- 02What is tight, what is not working
Ankles that will not bend, hips that will not sit, a shoulder that shrugs early. Those get a few minutes of real work in the session, rather than hoping they loosen up on their own.
- 03Then we add weight
Once the position holds, loading it is the simple part. That is usually when progress starts to feel fast, and it is why every set has a purpose.
Free 3-day plan
Take a plan away with you.
A full three-day training week, written the way I would write it for someone starting with me. Yours to keep, whether or not we ever speak.
- 01Three sessions a week
Enough to make progress without taking over your week.
- 02Sets, reps and the reason for each lift
What to do, and what the exercise is actually there for.
- 03How to progress it
What to change once the weeks start to feel easy.
Manuel Rosa
Meet your coach
Training should get simpler, not harder to follow.
I coach by one rule: if a lift is in your programme, I can tell you exactly why it is there. Most people do not need more complexity — they need someone to cut the noise and say what matters this month.
So you get fewer moving parts, a standard for each lift you can actually repeat, and a reason behind every change we make. That is what carries onto the gym floor, long after a session ends.
See how I train and coachThe way I coach
No template. No twelve-week miracle.
The plan matches the person in front of me, and it changes when your training does.
A plan has to survive real life
If every busy week forces you to improvise, eventually you stop. You get a floor for the bad weeks, and somewhere to go on the good ones.
Strength you cannot repeat is not strength yet
Another cue rarely fixes a lift. We agree what a good rep looks like, sort the setup, then load it gradually.
Effort is not the same as progress
Being tired is not a measurement. We decide up front what should improve, pick two things, and check them properly.
Assess
What you want, what you have already tried, and what your lifts look like right now.
Coach
Exercises with a reason behind them, and feedback you can use in your next session rather than next month.
Progress
Check what we said we would check. Adjust when it stalls. Leave it alone when it is working.
Movement & technique review
For one lift that stalls, nags, or feels different every session. Video breakdown, what to change, what to do next.
Personalised training plan
For when you want the whole thing mapped out around your goal and your schedule, with clear points to add weight.
Ongoing support
For when you have the plan and want someone in your corner while you run it. I stay reachable between sessions and tell you straight when something needs to change.
Not sure which one you need? Just ask. You do not have to book anything first.
See how I actually coach.
Training clips, exercise breakdowns and the parts of training that never make the highlight reel.
Your next step
Stop guessing what your training needs next.
Tell me what you are training for, or just ask the question you came here with. It reaches me directly, and nothing is booked until we have agreed a day and a time.
- 01Send your message
- 02I reply myself
- 03We agree a time
Direct
It opens in WhatsApp so you can read it back before you hit send.
I only take a limited number of consultations each week. No calendar links, no automatic booking, no obligation.
Before you decide
Common questions.
Can I ask a question without booking a consultation?
Yes. Send a message below and choose Quick question. It reaches me directly and it does not use up one of the consultation spaces.
What happens during the free consultation?
You tell me what you are working towards and where you are stuck. I ask a few questions, then tell you whether I can help and what I would do first. If it is not a fit, I will say so.
Is the consultation really free?
Yes. It is a conversation, not a sales call.
Do I need previous gym experience?
No. We start from where you actually are, not from where you think you should be by now.
Why are prices not shown?
Because the right option depends on what you need, and I would rather work that out with you than sell you the wrong one.
Can you diagnose or treat an injury?
No. Training and technique coaching are not medical diagnosis or treatment. If something hurts, get it looked at by a qualified healthcare professional first.