How training is measured

Baseline

The baseline, in nine measures

Every membership begins in the assessment room. The session lasts sixty minutes and is booked before any training plan is written. The same nine measures are taken for each person so later reviews compare like with like, and a copy of the completed sheet is sent to the participant on the same day.

The sheet records height and weight; resting heart rate; blood pressure; a movement screen across six positions; grip strength; loaded carry distance; five-repetition estimates on squat, press and hinge; a 500 m row time; and ankle, hip and shoulder range. Coaches on the floor use these figures as the starting point for loads, session density and conditioning targets.

Nothing is prescribed before those numbers exist. If a measure cannot be completed on the day, the reason is noted on the sheet and the missing item is scheduled before the first training week begins. The written copy is the document both the member and the coaching floor work from for the next six weeks.

Planning

Building the plan

Within two working days of the assessment, a six-week plan is issued by email. The track is chosen from the measures and from the number of sessions the member can actually attend in a typical week. Starting loads are set from the five-repetition estimates. A weekly progression step is written for each main lift, and heart-rate zones for conditioning work are taken from the resting and row data collected in the room.

Limits that appear in the movement screen are written into the plan as exercise substitutions or reduced ranges, rather than left as verbal reminders. Conditioning volume is stated as a target for each week so the floor can see whether a session is meant to be easy, threshold or mixed. Accessory work is listed with sets, repetitions and a starting load or time cap.

The plan is always calculated for the diary the member can keep, not for an ideal week. If only three sessions are available, the block is built around three sessions. Adding extra work mid-block is treated as a change to the plan and is recorded as such, so the six-week review still compares what was written with what was done.

Floor records

What gets logged on the floor

Coaches on the floor log every working set during the session. The journal line is the load multiplied by the repetitions completed, the rest taken before the next set, and a rating of perceived exertion for the set. Warm-up sets are marked separately so they are not mixed with working volume when the block is reviewed.

If a session is cut short, the missed work and the reason are written beside the last completed set. If a load is reduced or an exercise is swapped, the change is recorded with a short coach note so the review can see whether the adjustment was a one-off or a pattern. Conditioning pieces are logged with time, distance or calories and the heart-rate zone used.

Those records are what the six-week review is built on. A member may request a copy of the session log at any point during the membership. The log is also the document used if a plan needs to be rewritten before the scheduled review because attendance or capacity has changed.

Review cycle

The six-week review

At week six a portion of the baseline is repeated in the assessment room. Movement positions that were limited, the grip and carry, the five-repetition estimates and the 500 m row are taken again under the same conditions as the first visit. Blood pressure and resting heart rate are recorded if they formed part of the original sheet.

The written review has three sections. The first states what was completed against the plan, including missed sessions and recorded substitutions. The second compares the new measures with the baseline. The third sets out what changes in the next block: exercises, weekly frequency, starting loads and conditioning targets. The updated sheet is sent by email before the next block starts.

If the target measures are unchanged after a full block, the next block is rewritten in structure rather than repeated with the same sessions. That may mean a different split of strength and conditioning, a change in weekly density, or a different progression step. The aim is a plan that still matches the diary and the numbers on the sheet.

Records

Quarterly summary and data handling

At the end of each quarter the centre issues a one-page summary. It lists the blocks completed, the measures taken at each review, and the programmes used. The page is written for the member to keep; it is not a clinical report and it is not shared with a third party unless the member asks in writing.

Assessment sheets, session logs, six-week reviews and quarterly summaries are stored for the duration of the membership. Access is limited to the coaching floor that needs the file to run sessions and reviews. A member may request a copy of their file at any time through the contact form or by emailing hello@davidkaggwa.com.

Deletion is available on request when the membership ends, or earlier if the member asks and no further sessions are booked. Enquiry messages that do not become memberships are handled under the same retention rules described in the privacy notice. The centre does not sell training data and does not use it for advertising.