Exercise science · Applied practice
Evidence-led training and nutrition, built around you.
We write structured, evidence-based programmes and coach clients one-to-one over calls. Buy a ready-made programme, or book a session with one of our scientists and researchers.
- Peer-reviewed
- sources behind every method
- 1:1
- video coaching sessions
- 8–12 wk
- structured training blocks
- Progress
- reviewed with your coach
What we offer
Two ways to work with us
Ready-made programmes
Complete training blocks with prescribed sets, loads and progression rules. Buy once and read them in full in your library.
See programmesCoaching & review
Video sessions to interpret your data, adjust load and plan the next block, with your progress visible between calls.
View servicesPrograms
Ready to start today
Research
The evidence we work from
Strength · Journal of Sports Sciences 2017
Resistance training volume and muscle hypertrophy: a dose-response meta-analysis
More weekly sets per muscle group produce more hypertrophy up to a point. Useful for deciding how much volume your programme actually needs.
Strength · Journal of Sport and Health Science 2022
Effects of resistance training performed to failure or not to failure
Training close to failure is not required for most strength gains. Explains why our programmes prescribe an RPE corridor instead of maximal grinding sets.
Endurance · International Journal of Sports Physiology and Performance 2010
Seiler's polarised training intensity distribution in endurance athletes
Most endurance work should be easy, with a small share truly hard. The backbone of our endurance base programmes.