The Window
Every athlete has a band of training load they can absorb and adapt to. Below it, nothing changes. Above it, you break down. The Window is how I find that band from your actual data, then move it deliberately, one block at a time. This page is the whole method, including the parts it cannot do.
What is a training window?
It is the range of training load that actually produces adaptation for you, right now. It has a floor and a ceiling, both of which move. Most training goes wrong at one of those two edges, and almost nobody knows which edge they are on, because they are guessing from feel rather than measuring.
The band has a floor and a ceiling, and it moves
Four training blocks, left to rightloadLow
load
The shaded band is the load that produces adaptation for you. Below its floor, nothing changes. Above its ceiling, you break down. You cannot find those edges by feel, only by measuring them, and each block you complete carries the whole band upward, so next block can ask for more than this one did.
Below the floor
Training happens, nothing changes. The most common version is a program that was right twelve months ago and has not moved since. It feels productive because it feels familiar.
Above the ceiling
You accumulate fatigue faster than you clear it. Performance goes sideways then down, sleep gets worse, and the usual response is to add more work, which is exactly backwards.
Inside the band
Load produces adaptation. You finish blocks rather than abandoning them, and the floor and ceiling both rise, which means next block can ask for more than this one did.
How the method runs
Four steps, repeating every week. The first three are process. The fourth is the one you are actually paying for.
Structured intake
Training history, injuries, schedule, equipment, food, sleep, and the date you are pointed at. Same form for every client, so the starting position is recorded rather than remembered.
Check-in data
Sets, loads, reps, RPE, bodyweight, sleep and soreness, logged in IronLedger. I built that app, which 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. It surfaces patterns. It does not write your program.
The call is mine
What to push, what to pull back, what to leave alone. I still compete at national level, so I make those calls from the same platform you are training for. The patterns are an input. The judgement is what you are buying.
What the analysis sees, and what it never sees
Structured training data, yes. Your name attached to it, your health notes, your progress photos, or anything pasted into a public chatbot, no. The full stance is written out in plain language.
What actually moves the window
Four levers, in the order they usually matter. Most people reach for the first and ignore the other three, which is why their band never widens.
This is why the check-in asks about sleep and soreness rather than just loads. A program that ignores the bottom two rows is a program that only works in a good week.
The same method, four different problems
What changes between clients is not the method. It is what is already eating the band, and what the date at the end is.
Powerlifting
The band is mostly yours to spend. The constraint is the meet date and, if you are cutting, a nutrition plan that narrows the ceiling on purpose.
Meet prepADF Prep
A fixed floor set by someone else, and a hard date 12 weeks before enlistment. The job is to raise the floor past the standard and keep going.
PFA and beyondRugby
Contact and match minutes take most of the band once fixtures start. Pre-season builds, in season defends, and the gym gets what is left.
In and out of seasonOther sports
Same problem as rugby with a schedule I do not control and a skill side I do not coach. The gym works around both.
Any codeWhat the method cannot do
A method with no stated limits is marketing. Here are mine.
It cannot work without data
If you do not log your sessions, there is nothing to find a pattern in and I am guessing like everyone else. The method is only as good as the logging underneath it.
It cannot beat inconsistency
Two sessions one week and five the next produces noise, not a trend. If your training is not yet consistent, fix that first and pay me less until it is.
It is not medical
I do not diagnose, treat or clear injuries, and I do not give medical or psychological advice. Where something is outside coaching, I say so and refer on.
It has no client results yet
No client results published yet, and I have invented none. Applications are open now. The founding cohort is the first 10 clients, and I will publish their numbers and dates here as they come in.
How much does online coaching cost?
Three coaching tiers, all billed weekly. Monthly check-ins at $49, weekly check-ins at $69, and weekly check-ins with managed nutrition at $89. The method is the same on every tier. What changes is how often I see your data and act on it. The PFA Readiness Check is free. Every tier is by application, because I only take clients I can actually move.
PFA Readiness Check
FreeEnter your push-ups, sit-ups and shuttle-run score, pick your Service and entry category, and get a scored gap against the published PFA minimums, per component, with what to do about each one. No account, and no email needed to see your result.
Monthly Check-in
Individualised programming with a monthly review. For lifters who are consistent on their own and need the plan to be right.
- Individualised programming
- Monthly video review and check-in
- Programming adjusted each month
- Direct message access
- Bodyweight and weight-class targets
Weekly Check-in
The same programming with weekly contact. For anyone with a meet, a PFA date or a season to be ready for.
- Everything in Monthly Check-in
- Weekly video review and check-in
- Programming adjusted weekly
- Optional fortnightly call
Weekly + Nutrition
Everything, including the nutrition work that made the bodyweight-down, total-up trajectory possible.
- Everything in Weekly Check-in
- Full nutrition coaching
- Weekly nutrition check-in
- Playing-weight and body-composition planning
Founding cohort
9 of 10 places openApplications are open now. The first 10 clients take 20% off whichever tier they pick, 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. The founding cohort is the first 10 clients, and 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, and it is published by someone else.
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 20% off, locked for as long as you stay. I read every application myself.
Last reviewed . Figures on this page are rechecked against their sources rather than left to go stale.