ProgrammesAndSessions.
Each engagement at Falrone is structured around a defined programme format. The six formats below represent the full range currently offered.
One-to-One Sessions
The foundational offering. A dedicated session with the Falrone coach — fully programmed in advance, focused on form, and documented with a session recap delivered the same day.
Sessions typically run 60 minutes. The intake consultation precedes all new one-to-one engagements. Loading, exercise selection, and session pacing are adjusted in real time by the coach based on readiness indicators on the day.
- Movement screening at intake
- Periodised training plan built before first session
- Session recap delivered post-session
- Progress check-in every 4 weeks
- Body composition assessment available
Group Training
Capped at six participants per session. Each group session follows a shared programme structure — a common movement theme for the session — with loading and modifications calibrated per participant.
Group sessions run twice weekly. Participants commit to a minimum 6-week block. Attendance is recorded, and an individual summary is provided at the end of each block. Beginners are encouraged to attend a brief pre-group intake before their first session.
- Maximum 6 participants per session
- Loading modified per individual
- Twice-weekly schedule
- 6-week minimum block commitment
Remote Programming
A full periodised plan delivered digitally to individuals who train independently — at a commercial gym, home setup, or outdoor space. The programme is written for the equipment available and the schedule confirmed at intake.
Weekly check-in is included in every remote engagement. The training log is reviewed each week, adjustments are made as needed, and a brief written note is provided. Plans are revised at phase boundaries — typically every 4 to 6 weeks.
- Fully periodised written plan
- Weekly training log review
- Phase revision every 4–6 weeks
- Video movement review on request
Movement Screening
A standalone functional movement assessment. Evaluates mobility, stability, and motor control. Produces a written summary identifying movement patterns that may benefit from focused attention in a training programme.
Body Composition Assessment
A baseline measure taken at intake and repeated at phase boundaries. Provides objective reference points for tracking change over time. Used to inform — not to drive — programme decisions.
Lifestyle Coaching
Focused on the dimensions that support physical development: sleep quality, active recovery, stress management, and balanced meal guidance. Offered as a structured conversation, not a prescriptive programme.
Sports Conditioning
For individuals with a specific sport or activity — cycling, running, martial arts, swimming, or team sport — Falrone offers sport-specific conditioning blocks designed to build the physical capacities that directly support performance in that activity.
These blocks are typically 8–12 weeks in duration, structured around the competitive or event calendar provided at intake. Endurance capacity, strength-to-weight ratio, and flexibility work are calibrated to the demands of the target discipline.
Discuss Sports ConditioningNot sure which format fits?
An intake consultation is offered without charge. Bring your schedule, your objectives, and any questions. The right structure will become clear from the conversation.