The Prime at 40 crestThe Primeat 40

No. 01

Online coaching

Built around the person, not around a trend.

All coaching is online. Every service below is the same method applied to a different part of the problem — and none of it is sold as a shortcut.

No. 02Online

Online Strength & Hypertrophy Coaching

The core of what I do. A strength-and-hypertrophy system with HIT principles — not traditional powerlifting, not CrossFit, not volume for the sake of volume. Compound and machine-based movements, controlled execution, progressive overload, relatively low-to-moderate training volume, and selected working sets taken close to technical failure when that is appropriate for you.

  • Presses, rows, pulldowns, squats or leg presses, hinges, shoulder and arm work
  • Controlled tempo and technique before load
  • Weights, repetitions, execution and progression tracked every session
No. 03Online

Assessment & Program Design

Everything starts with an assessment. I want to understand body composition, training history, injuries or limitations, lifestyle, schedule, nutrition, recovery, and your actual objective. Then I build the plan around you instead of forcing you into a preset program.

  • Training history and injury screen
  • Sessions designed to fit your real week
  • Rebuilt as your recovery, schedule or goal changes
No. 04Online

Nutrition Coaching

Handled the same way as training. Sustainable calorie and protein targets, food quality, habits and adherence, rather than handing everyone the same meal plan. Depending on the person we can use different dietary structures, but the method has to fit your life.

  • Calorie and protein targets you can actually hold
  • Habit work instead of a rigid meal plan
  • Adjusted from real data, not from a template
No. 05Online

Conditioning & Recovery

Cardio is individualised. It can include walking, cycling, running, steady-state cardio, or short conditioning sessions. I do not automatically prescribe endless cardio for fat loss — I use it for cardiovascular fitness, work capacity, recovery, calorie expenditure and health, depending on what you need.

  • Conditioning chosen for your goal and joints
  • Sleep and recovery treated as part of the program
  • Deloads planned, not improvised
No. 06Next page

Tell me where you are right now

No prices on this page on purpose. What the coaching should look like depends on the assessment, and I would rather have that conversation first.

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