Individual programming · Kyiv
One-to-one coaching in Kyiv: an individual training programme, logged sessions, and a review every four weeks.
Block 1 · Week 1Logged
| Day | Sets × reps | RPE |
|---|---|---|
| Mon | Squat 4×5 | 7 |
| Wed | Press 4×6 | 7.5 |
| Fri | Pull 3×8 | 8 |
Next adjustment scheduled for week 4.
02 — Method
Four steps in order. Each one leaves you a document: the intake summary, the block plan, the session log, and the review note. Nothing is improvised on the gym floor.
An intake session in the Kyiv studio covering training history, current capacity, and any injury history you bring with you. Medical questions go to your doctor, and we work around what your physician clears. You leave with a written intake summary and a baseline recorded in kilograms and repetitions.
Within two working days you receive a four-week block: sets, reps, load and target RPE for every session, plus the rule for progressing each movement. Individualized fitness programs start here rather than at the first heavy set, so you can read the plan before you train it.
Training schedules stay in the same weekly slots so the block survives a normal working calendar. Every set is written down on the day it happens, which is what makes measurable progress tracking possible later. The log belongs to you.
At the close of each block we set the log beside the plan, mark what moved and what stalled, and rewrite the next four weeks from that evidence. Loads and volumes change on the record, not on how a session felt.
03 — Comparison ledger
The same four process columns, run twice: once by a self-directed plan, once by the coached plan. No outcome is promised on either side. Only what gets written down differs.
Progress is not a matter of effort. It is a matter of what is recorded: the progression rule, how fatigue is managed, how often the program is revised, and whether adherence can be measured at all.
| Process column | Typical practice | Recorded |
|---|---|---|
| Progression rule | Load rises whenever the session feels comfortable. | 0 rules |
| Fatigue management | Fatigue is noticed only after it changes a session. | 0 checks |
| Adjustment cadence | The program changes when motivation drops. | 0 reviews |
| Adherence tracking | Sessions are remembered rather than logged. | 0 logged sets |
| Process column | Written commitment | Recorded |
|---|---|---|
| Progression rule | Sets, reps and load move by a fixed weekly rule per block. | 4 rules |
| Fatigue management | A readiness check runs before any load is added. | 1 / week |
| Adjustment cadence | The program is revised at scheduled reviews, not at random. | 4 / 12 weeks |
| Adherence tracking | Every set is logged and compared against the plan. | 12 sessions |
The chart below is the actual shape of a coached block: load climbs in small steps, then holds while technique catches up. Three scheduled reviews sit at weeks 4, 8 and 12.
Weeks 1 to 12 / load index against week-one baseline
Pressing volume was too light. Sets moved from 3 to 4 and the rest window cut to 90 seconds.
Load held steady for two weeks while hip position stabilised, then resumed its climb.
Next block is written from this log: same four lifts, tighter sets, new load targets.
03 — Programmes
Kyiv · adults 18+
Every tier carries the same core: a written program, logged sessions and scheduled reviews. What changes is how many coached sessions you train each month and how often the plan is re-assessed.
| Tier | Sessions / month | Plan block | Review cadence | Monthly fee |
|---|---|---|---|---|
| FoundationTwo coached sessions a week | 8 | 12 weeks | Every 4 weeks | 6 400 UAH |
| PerformanceThree coached sessions a week | 12 | 12 weeks | Every 3 weeks | 9 100 UAH |
| IntensiveFour coached sessions a week | 16 | 8 weeks | Every 2 weeks | 11 800 UAH |
08 — PROMISE
Coaching is not medicine. The studio does not diagnose, treat, prevent or cure any condition. Where an issue is medical, the studio coordinates with your physician and trains only within what the physician clears.
Training carries risk. Disclose any prior injury, surgery, medication or pregnancy before the first session, and stop any movement that produces sharp pain.
Adults 18 and over only. Figures quoted describe logged load and schedule adherence, not clinical outcomes, and no individual result is guaranteed.
08 — Contacts
Sessions run at our studio in the Business Center 'Leonardo'. Your written programme, weekly schedule and review dates are agreed before the first block starts.
Request a consultationCoaching is for adults 18 and older. It is not medical care: where an issue is clinical, we coordinate with your physician rather than train around it.