I find your training window, then I move it.
IronCoaching is an Australian online strength and performance coaching practice for powerlifters, field-sport athletes and ADF applicants. Training, nutrition and check-in data is structured and analysed with AI assistance, so programming decisions are made on patterns in your actual data rather than on feel, with a coach who still competes at national level making every final call.
I still compete, I post my numbers publicly, and I make every call on your programming myself. 1:1 coaching is application-only.
Have I been through this myself?
Yes, as the athlete. Across 28 months I added 57.5kg to my competition total while dropping 11.2kg of bodyweight, moved down a weight class, and won it. I did that under a coach, Henny’s Strength & Performance, which is exactly why I know what good coaching is worth. Every figure is published by OpenPowerlifting, not by me.
Total up, bodyweight down: 5 meets, 28 months
The total and the bodyweight lines cross in late 2024. That crossover is the outcome most clients are asking for: stronger and lighter at the same time, and nutrition is what did it, underneath the programming. It is the outcome I now coach for. Watch the Dots line at the last meet. The total came down 20kg, but Dots held, because I was 5.9kg lighter. Raw total is not the measure. Strength relative to bodyweight is.
Who do I coach?
Four groups: powerlifters preparing for a meet, ADF applicants working toward the Pre-entry Fitness Assessment, club rugby players through pre-season and in-season, and field-sport athletes who need to get stronger without getting slower. Nutrition runs underneath all four rather than sitting beside them.
Meet prepPowerlifting
Meet prep, attempt selection and peaking. I am on the platform myself, in the same federations you compete in.
- Block
- 8–12 weeks to a meet
- Sessions
- 3–5 per week
- Built for
- Raw and sleeved lifters
- Includes
- Attempt selection and handling
Any codeSports Performance
Get stronger without getting slower. For field-sport athletes in any code who need strength work that fits around training and fixtures.
- Block
- 6–12 weeks, season-aware
- Sessions
- 2–3 per week
- Built for
- Field-sport athletes
- Includes
- Speed and power retention
Pre-entry standardsADF Preparation
Clear the Pre-entry Fitness Assessment, then keep clearing it. I served 14 years as an Artillery officer in the Australian Army. I have been through the system, and I have led soldiers through it.
- Assessed on
- Push-ups, sit-ups, beep test
- Start with
- The free PFA Readiness Check
- Built for
- Applicants and re-applicants
IronCoaching is a private business. It is not affiliated with, or endorsed by, the Australian Defence Force.
ADF preparation
Club XVsRugby
Pre-season blocks, in-season maintenance and contact-load management for club XVs. I hold Rugby Australia Pathways & Performance accreditation and currently run two sides.
- Block
- Pre-season and in-season
- Sessions
- 2–3 per week around training
- Built for
- Club XVs, seniors and juniors
What is a training window?
Every athlete has a band of training load they can tolerate and adapt to. Below it, nothing changes. Above it, you break down. The Window is how I locate that band from your actual data, then move it, deliberately, one block at a time.
The band has a floor and a ceiling, and it moves
Tolerable training load →The band is where load produces adaptation instead of nothing or injury. You cannot find it by feel, only by measuring it. Each block you complete moves the floor and the ceiling up.
Structured intake
Training history, injuries, schedule, food, sleep. The same form every client completes before the first call.
See the intake formCheck-in data
Sets, loads, RPE, bodyweight, sleep and soreness, logged in IronLedger, the workout tracker I built. That is why the structure is consistent enough to compare block to block.
AI-assisted analysis
Your structured data is analysed for patterns: where load is stalling, where it is climbing, where recovery is slipping. The analysis surfaces patterns. It does not write your program.
The call is mine
I make every final call: what to push, what to pull back, what to leave alone. I still compete at national level, so I am making those calls from the same platform you are training for. The patterns are an input. The judgement is mine.
What the AI sees, and what it never sees"Most coaches are quietly using AI and saying nothing. I would rather tell you exactly what it does, exactly what it sees, and exactly which decisions are still mine."
What are my credentials?
Four, and each one is checkable. I compete in powerlifting with a published record, served 14 years as an officer in the Australian Army's Artillery, hold a current Rugby Australia Pathways & Performance coaching accreditation while running two club sides, and I built IronLedger, the workout tracker my athletes log into.
Competing powerlifter
My best total is 687.5kg at 418.07 Dots, across five sanctioned meets in WRPF-AUS and AusPL, including a drug-tested qualifier and a national championship. Coached throughout by Henny’s Strength & Performance.
openpowerlifting.org/u/abedearmerAustralian Army officer
14 years, Artillery. I have been through the ADF system and led soldiers through it from the officer's side, which is why the ADF pillar is built on process, not slogans.
Stated as service history. No ADF affiliation or endorsement is implied.Accredited rugby coach
Playing since I was six, coaching for seven years. Rugby Australia Pathways & Performance Coach: the performance-pathway accreditation, not entry level.
Accredited Sept 2025, current to 2029 · Wellington RUFC & Wellington JRUFC, 2026 seasonFounder of IronLedger
I built the workout tracker my athletes log into. That is why the data side of this is not a bolt-on: I designed the structure the numbers arrive in, so nothing is lost between your set and my review.
ironledger.appHow much does online coaching cost?
Three rungs. The PFA Readiness Check is free. Self-serve programming, resources and community access are $59/month, cancel anytime. Full 1:1 coaching with nutrition is $349/month by application, and the first 10 clients pay $249/month, locked for as long as they stay.
PFA Readiness Check
Enter your push-ups, sit-ups and beep-test score. Get a scored readiness report against the actual ADF Pre-entry Fitness Assessment standards, with a gap analysis and what to do about it.
- Scored against published PFA standards
- Gap analysis per event
- Email address, nothing else
Membership
Self-serve programming and the resource library. Instant signup, cancel anytime. No application, no call.
- Programming templates per pillar
- Resource library and guides
- Community access
- Cancel anytime
1:1 Coaching
Full individualised programming and nutrition, weekly check-ins I review myself, and direct access to me. Starts with an application and a call, not a buy button.
Applications are open now, and 10 founding places are on the table. They pay $249/month, locked for as long as they stay, in exchange for documented results and a testimonial. That is the trade: the practice is new, and I need proof that is not my own.
Client results
No client results published yet, and I have invented none. Applications are open now, and 10 founding places are on the table. I will publish their numbers and dates here as they come in.
Testimonials
None yet, and none invented. The founding cohort exchanges a locked rate for a testimonial once there is something real to say. Until then, my own record is the proof.
Is nutrition part of the coaching?
Yes. It runs underneath all four pillars rather than being sold separately. Nutrition for performance is the mechanism behind the bodyweight-down, total-up trajectory above, and it starts with the same structured intake every client completes before the first call.
How nutrition coaching worksTakes about 10 minutes. It is the same form whichever rung you are on.
What the intake covers
Health information you enter is never pasted into a public chatbot. The data-handling stance is written out in full on the About page.
Common questions
Answer first, detail second. If something here is not answered plainly enough, the application form has a free-text field, and I read it.
Find your window. Then move it.
10 founding places at $249/month, locked for as long as you stay. I read every application myself.