{"id":833,"date":"2026-07-28T14:11:50","date_gmt":"2026-07-28T14:11:50","guid":{"rendered":"http:\/\/locals.buildprosites.com\/reyes\/method\/"},"modified":"2026-09-19T07:04:47","modified_gmt":"2026-09-19T07:04:47","slug":"method","status":"publish","type":"page","link":"https:\/\/locals.buildprosites.com\/reyes\/method\/","title":{"rendered":"Method"},"content":{"rendered":"\t\t
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THE METHOD<\/div>\t\t\t\t<\/div>\n\t\t\t\t
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Assess. Program. Progress.<\/h1>\t\t\t\t<\/div>\n\t\t\t\t
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Three racks, a turf lane, and honest numbers instead of guesswork. Here is how the room works.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tBook your free assessment<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Three\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\tThe coach<\/span>\t\t\t\t<\/div>\n\t\t\t\t
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I learned coaching by rebuilding my own training from scratch.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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A decade of competitive rowing left old aches in my back, shoulder and both knees. What actually got me moving well again was not more rest \u2014 it was getting strong properly, under a bar, with someone watching the technique.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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That is the coach you get: someone who assumes you have history, programs around it without drama, and thinks \u201cit feels fine\u201d is the start of the conversation, not the end of it.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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First month<\/div>\t\t\t\t<\/div>\n\t\t\t\t
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How the work actually starts.<\/h2>\t\t\t\t<\/div>\n\t\t
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1<\/div>\t\t\t\t<\/div>\n\t\t\t\t
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The assessment<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Free, 45 minutes. How you move, what you have tried, where you are going. You leave with a plan, not a sales pitch.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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2<\/div>\t\t\t\t<\/div>\n\t\t\t\t
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The starting program<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Built from the assessment, not a template \u2014 the first block is deliberately conservative while your coach learns how you actually respond to load.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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3<\/div>\t\t\t\t<\/div>\n\t\t\t\t
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The review at week four<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Numbers logged, form checked against week one, program adjusted. This is the meeting most gyms skip.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\tTraining rules<\/span>\t\t\t\t<\/div>\n\t\t\t\t
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Four things every program in the room obeys.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\u25c6 Form first<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Load waits for technique. Always. The bar does not care how motivated you are.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\u25c7 Progressive<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Small numbers, added relentlessly. Strength is compound interest with a barbell.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\u25c8 Measured<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Everything is logged and compared, session to session. Feelings lie; the log book does not.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\u2756 Sustainable<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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The program fits your life or it fails. Three honest sessions beat six imaginary ones.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\tInside the studio<\/span>\t\t\t\t<\/div>\n\t\t\t\t
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A Tuesday at the studio.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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What the room looks like mid-session.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Three\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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The racks \u2014 three, never queued.<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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The turf lane \u2014 sleds, carries, conditioning.<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Close\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Chalk \u2014 encouraged, swept nightly.<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Group hour \u2014 six lifters, one coach.<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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The coach\u2019s eye \u2014 spotting every rep.<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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The kit wall \u2014 everything racked and ready.<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Come move for 45 minutes.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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The assessment costs nothing and commits you to nothing \u2014 worst case, you leave with a clearer picture of your own strength.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tSee the programs<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tBook your assessment<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"callouts":[],"class_list":["post-833","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/pages\/833","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/comments?post=833"}],"version-history":[{"count":3,"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/pages\/833\/revisions"}],"predecessor-version":[{"id":884,"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/pages\/833\/revisions\/884"}],"wp:attachment":[{"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/media?parent=833"}],"wp:term":[{"taxonomy":"callouts","embeddable":true,"href":"https:\/\/locals.buildprosites.com\/reyes\/wp-json\/wp\/v2\/callouts?post=833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}