01 / Overview Private coaching · Pechersk, Kyiv

Private coaching runs in twelve-week cycles, with the plan written down

One coach, one client, one written plan. A cycle opens with a 90-minute assessment and closes with a re-assessment run against the same protocol, so progress is recorded as a number rather than an impression.

Sessions are 60 minutes, one-to-one, in the private studio by appointment only. There is no shared floor and no group class. Between sessions you follow a plan that lists sets, loads and weekly targets, and you send a short check-in each week by email.

Cycle length
12 weeks, 36 sessions
Weekly rhythm
3 sessions, 60 minutes each
Reviews
Written, every four weeks
Assessment
2,900 UAH, credited to the cycle

Who the cycle is built for

  • Adults who already train and want load progression and reviews handled properly.
  • People returning to structured training after a long gap.
  • Anyone preparing for a dated event, from a first half-marathon to a winter climbing trip.

It is not rehabilitation, a medical programme or a substitute for a physician. If you have an injury or a diagnosed condition, bring it to your doctor first; coaching works inside whatever clearance you have.

Request the assessment Read the scope boundaries

02

The 12-week cycle, in five phases

Every cycle of the private coaching program runs in the same order. Nothing is improvised between sessions, and each phase closes with something written that you keep.

  1. 01

    Assessment

    Week 0. Movement screening, strength and capacity baseline, plus a short history of how you have trained before. You leave with the starting numbers recorded.

    Output: baseline ledger. Assessment fee 2,900 UAH.

  2. 02

    Written plan

    Within five working days you receive the exercise plan for the full cycle: weekly structure, working loads, progression rules and the two metrics we track first.

    Output: plan document with revision history.

  3. 03

    Private sessions

    Two or three sessions a week, one client on the studio floor, by appointment. Every session is coached in person and logged against the plan.

    Output: session log with loads and notes.

  4. 04

    Four-week reviews

    At weeks four and eight we sit down with the log, compare current values to baseline, and adjust the plan where the data says the progression stalled.

    Output: review note and revised plan.

  5. 05

    Re-assessment

    Week 12 repeats the baseline protocol so the delta is measured on the same terms. You keep the completed ledger whether or not you renew the cycle.

    Output: closed ledger with baseline, current and delta.

Cycles start from 54,000 UAH for twelve weeks, confirmed in writing before the first session. Book a consultation or read how sessions and reviews run.

03

Sessions and reviews

A private 55-minute session four times a month, with a 30-minute review every fourth week. One coach, one room in Pechersk, and a ledger that carries the numbers forward.

Inside the 55 minutes

  1. Minutes 0 to 8: readiness checkGrip, sleep, and last session's soreness logged before the first working set.
  2. Minutes 8 to 30: primary blockThe one lift the cycle is built around, with load and rep targets taken from the ledger.
  3. Minutes 30 to 48: secondary workTwo supporting patterns, chosen by the review notes, not by habit.
  4. Minutes 48 to 55: captureWorking sets, RPE, and one coaching cue written down for the next visit.

Load ledger, one block

Weeks 1 to 4 of a completed block, working tonnage in kg
WeekSessionsVolumeRPEDelta
0148,4206.0baseline
0249,1506.5↑ 8.7%
0349,8807.0↑ 17.3%
0437,2406.0deload

Volume counts working sets only. Warm-up sets and mobility work stay outside the ledger.

The 30-minute review

Every fourth week the session is replaced by a review. It is short on purpose: we read the ledger together, agree on what actually moved, and rewrite the next block before you leave the room.

  • Baseline against current on the four tracked lifts.
  • Load tolerance, sleep, and travel from the past month.
  • Two plan edits, confirmed in writing the same day.
  • Scope check: anything beyond exercise instruction goes to your physician.
05

Scope and terms

What coaching is, and what it is not

Written into every coaching agreement before the first session.

Health and medical limits

Private coaching is fitness instruction and exercise guidance only. It is not medical care, diagnosis, or physician advice, and it does not replace a consultation with your doctor.

If you are returning from injury, are pregnant, or manage a condition that affects training, bring written clearance from your physician before the assessment. We will then adjust the plan, or decline it.

What we do not promise

  • No rehabilitation or physiotherapy programme.
  • No nutrition prescriptions or supplement plans.
  • No guaranteed performance or body-composition outcome.
  • No filming or photography without your written consent.

Sessions, cancellations, and pauses

Sessions are by appointment at the Pechersk studio and are held for you alone. Reschedule without charge up to 24 hours before the start time.

Later changes and missed sessions count against the cycle. One pause of up to 14 days is allowed per 12 weeks, with 7 days notice. Fees are confirmed in writing before billing, and unused sessions are not refunded after week two.