Your week changes. Your program doesn’t.
Work runs late. Sleep drops. You try to fit four sessions into a week that barely has room for three.
Performance coaching / Serious strength athletes
Stronger.When itcounts.
For experienced lifters whose results no longer match their effort. Individualized programming. Weekly one-to-one coaching. Decisions grounded in your training.
Discuss coaching with Chris
Take the Performance Audit A 30-minute conversation about your training.
StrengthPhysiqueCrossFitHybridBuilt for the long run.
The effort is already there
More work.
Less return.
You’ve put years into this. You can push through a hard session. Knowing whether more work is the right call—that’s where it gets harder.
The session ends. You’re still in it.
You miss a lift and spend the drive home questioning the whole block. The frustration follows you through the door.
Every goal wants to come first.
You want to get stronger, build size and improve conditioning. Everything gets added. Nothing gets taken out.
You know enough to second-guess everything.
You can find a reason to change almost anything. The hard part is staying with a plan long enough to learn from it.
Six months / One-to-one coaching
Your training.
Built together. Reviewed weekly.
We start with the result you want and the week you actually have. Then we build the program, track the work and make adjustments together.
A program built for your target.
Training built for your target, experience and schedule. We review performance, technique and recovery before deciding what needs to change.
A check-in. A call. A decision.
A written check-in and a weekly call, normally 60 minutes. We review your training, work through the moment that needs attention and agree what you’ll do next.
You can ask before you guess.
WhatsApp for training questions, adjustments and the things that come up between calls. Expected reply within one business day.
Six months of coaching with Chris, from your starting assessment to your next 90-day plan.
Your six-month progression
Find your baseline.
Set your performance target. Assess your training, recovery and life demands. Find where effort is getting lost before adding more.
Build your rhythm.
Develop a training week you can sustain. Practise returning to the task after a setback, and observe what helps you recover useful focus.
Make the call.
Progress the work. Learn when to hold the plan, when to adjust it and how to follow through when the easier option pulls at you.
Handle the hard days.
Make training more specific to your target. Work on the meaning you give a result—and the next action that interpretation leads you toward.
Rehearse the pressure.
Prepare for testing or competition. Practise execution, receiving feedback and asking for support. Make the people around you part of a plan that holds.
Show the work.
Test, compete or complete your performance block. Review what changed and leave with your own training and decision rules, plus a next 90-day plan.
This is the working progression. Your sport, starting point and competition calendar shape the timing.
A clear starting point.
Training history, physical assessment and a baseline of how pressure, recovery and life affect your performance.
Check what is changing.
A physical and psychological review, with a deeper assessment at three months. Six concise field guides support the work.
A plan you can carry forward.
Your performance review, practical decision rules and next 90-day plan. Testing or competition-day planning where relevant.
How we measure progress
01 / Physical performance
- A clear target.
- A primary result chosen for your sport and goal.
- 2–4 measures.
- Sport-specific markers of strength, physique or conditioning, alongside execution when it counts.
- A fair test.
- Baseline, agreed testing method and regular reviews. Weekly evidence informs the next decision.
02 / How you operate
- Notice earlier.
- Spot when frustration starts making the decisions.
- Recover choice.
- Get back to the next task after a missed lift or disrupted day.
- Follow through.
- Do what you agreed, even when the urge is to add more or change everything.
- Take it into life.
- Test one useful change outside the gym: switching off after training, asking for help or protecting time at home.
We use specific moments from your week to review each of these separately. What happened? What did you do? Did it help? We also look for the times it didn’t.
Inside the coaching
When the week changes,
what changes in the plan?
This is where coaching earns its place. We look at what happened, decide what it calls for and check whether the decision helped.
Four sessions planned.
Room for three.
Work runs late twice. Sleep drops. Your first two sessions feel harder than usual. You want to cram the missed work into the weekend.
- 01 Read the week
- Look at the training log, lift performance and recovery. Is this a time problem, a recovery problem, or both?
- 02 Make the adjustment
- If time and recovery are both down, protect the block’s priority work and trim lower-priority sets. Leave the missed extras out.
- 03 Check the response
- Did performance hold? Was the week manageable? Use that evidence to decide what stays reduced and what comes back.
Missed work isn’t automatically work you owe.
One miss.
A whole program in question.
A weight you’ve lifted before won’t move. Now you’re wondering whether the entire block has been a waste.
- 01 Separate event from verdict
- Review the attempt, preparation and recent sessions. An isolated miss and a repeated drop in performance call for different decisions.
- 02 Return to the task
- Agree the next appropriate effort and one familiar setup cue. Keep the decision tied to the session’s purpose.
- 03 Look for the pattern
- Review the next comparable sessions. If the problem repeats, revisit the plan with more than one attempt to go on.
Understand the miss before you rewrite the program.
You added a race.
Nothing else came out.
You want better conditioning without losing strength. The running goes in, the lifting stays the same, and recovery starts getting squeezed.
- 01 Name the priority
- Choose what this block is meant to improve. Be clear about which other qualities you want to maintain.
- 02 Make room for it
- Plan lifting and conditioning together, around the time and recovery available. Give lower-priority work a smaller share.
- 03 Review both sides
- Check race preparation and strength alongside fatigue and time demands. Decide whether the trade-off is doing its job.
Adding a goal means deciding what can give.
The decision depends on your training history, target and recent sessions.
A change has to earn its place. We check what it actually does.
Your coach / Chris
The numbers matter.
So does what it takes to get there.
I’ve chased strength and physique development through CrossFit, bodybuilding and powerlifting, and now toward HYROX. Injuries and setbacks forced me to question how much of my self-worth I’d tied to performance.
I still care about getting stronger. I still enjoy the work. As your coach, I want to understand what you’re chasing and what’s getting in the way. We’ll take the training seriously—and look just as closely at how you respond when it doesn’t go to plan.
Chris @trainwcp
Discuss coaching with Chris Who this is for
You have the work ethic.
Bring a willingness to question the approach.
- You’ve trained seriously for at least 3–4 years.
- You have a strength, physique or competition target you care about.
- Progress has stalled, pressure is getting in the way, or your life no longer fits the old plan.
- You’re willing to share the full picture, take feedback and follow through on what we agree.
The practical questions.
I already have a coach or write my own training.
Tell me what’s working and what still needs attention. This coaching includes your training program, so we’ll clarify who is responsible for what before you commit. You need one clear direction.
I want better performance, not more theory.
Good. We start with a physical target and keep the conversation tied to what happens in your training. A missed lift, a rushed session, a decision you keep putting off. We agree one thing to test, then look at whether it helped.
My sport already takes enough of my life.
We account for work, family, travel and recovery when we build the week. You’ll need time for the check-in and weekly call. The changes we agree get tested in your existing training and daily life.
My goal, schedule or health might change.
Bring it up as soon as you can. We can plan around travel, review your target and adjust training. Pain, injury or illness may also need a healthcare professional. We’ll cover pause, rescheduling and ending the engagement in the agreement before you start.
How is this different from therapy?
We work on training, performance and the way you respond to pressure and setbacks. Coaching does not diagnose or treat mental-health conditions. Needs outside that scope belong with a qualified professional. WhatsApp supports the coaching between calls; it is not live or emergency support.
I am not ready for six months.
Start with the audit and use the guide it gives you. If you want to talk, we can discuss whether a focused three-month Performance Foundation would fit. That covers a narrower piece of work.
Your training / A conversation
What needs to change
for you to progress?
You’ve put years into getting stronger. If your results no longer match the work, let’s look at the training, the recovery you can actually support and what happens when the plan meets a difficult week.
Integrated Performance Development is six months of individualized training and one-to-one coaching. We’ll use this first call to understand what you’re working toward, what’s getting in the way and whether working together fits.
This carries into your booking notes. You can change it there.
Choose a time with Chris30 minutes. Calendly opens in a new tab. Your audit answers stay here.
Prefer to start by email? Write to Chris.
Want a useful first step? Take the Performance Audit. No email required; your result and field guide are available immediately.
Your first move
Where is
the work
getting stuck?
Answer seven questions about your last few weeks of training. Get a starting point and a practical guide you can use this week.
7 short questions
No email required
Answers stay in your browser
Think about your last few weeks.
Choose what sounds most like your experience. This is a reflection tool, not a clinical assessment or validated performance test.
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Keep the ambition
Make strength
give you more.
You’ve already put years into the work. Take a closer look at what’s holding it back—and what you can do next.
Discuss coaching with Chris