Barbell coaching · in-person & online

Pull heavy.
Live long.

Twelve-week strength blocks built around the squat, bench and deadlift. Every set programmed by RPE, every session reviewed on video.

Start a 12-week block Book a free call

One block.
Three phases.

Volume first, then intensity, then a test day. The same structure meet-prep lifters use, scaled to your training age.

Weeks 1–5

Accumulate

Build work capacity and groove technique with higher reps and back-off sets.

Sets×reps: 4×8 → 5×6
Target RPE: 6–7

Weeks 6–10

Intensify

Load goes up, reps come down. Heavy singles appear for the first time.

Sets×reps: 5×4 → 6×2
Target RPE: 7–8.5

Weeks 11–12

Peak & test

Taper the volume, sharpen the openers, then test a new 1RM on all three lifts.

Sets×reps: 3×1 → test
Target RPE: 8–10

Lifter pressing a loaded barbell overhead in a squat rack

How sessions are dosed

Train by RPE,
not ego

Rate of Perceived Exertion lets the program flex with your sleep, stress and recovery. Bad day? The weight drops. Great day? You earn a heavier top set.

6Fast bar speed. Four reps left in the tank.
8Two reps in reserve. Where most work sets live.
10Maximal. Nothing left. Saved for test day.

Pick your
platform

All plans include a free 20-minute strategy call before you pay anything.

Self-guided

The Program

R650 once-off

12-week PDF + spreadsheet
Auto-calculated loads from your 1RM
Exercise video library

Buy the program

Online Coaching

R1,450 / month

Custom program, updated weekly
Form review on every top set
WhatsApp access to Jude
Monthly 1:1 video call

Apply for coaching

In person

1:1 Sessions

R480 / session

60 minutes on the platform
Technique and loading in real time
Packs of 8 save 15%

Book a session

Apply for
a spot

Fill this in and it goes straight to Jude on WhatsApp.

One block.Three phases.