AI-generated imagePersonal training: turning a measurement into a guided program
A measurement without execution is a cost. The biggest difference between people who progress and those who don't isn't the plan itself, but consistency of execution and technique correction.
Program 26 describes the path from analysis to guided training: what we factor into the plan, how we manage load, and when the plan changes.
Baseline: what we measure before the first session
Before the first guided session we know movement patterns, asymmetries, injury history, an estimate of aerobic thresholds and available time. That last item is often the most important — a plan that doesn't fit into the week isn't a plan.
- Biomechanical analysis of posture and basic movement patterns.
- Functional strength testing by movement category.
- Assessment of aerobic capacity and thresholds.
- A realistic weekly time budget.
Weekly structure
A typical week includes two to three strength sessions, two aerobic sessions of varying intensity, and short daily mobility blocks. The ratio is adjusted to the goal and recovery data.
Guided execution is essential for movements where technique determines safety: squat, press, pull and load carries.
Load management and recovery
We track load through training logs, perceived exertion and sleep and HRV data. A multi-day drop in recovery markers calls for a deload, not more volume.
Every six to eight weeks we include a lighter week — the part most often skipped in self-designed plans.
Re-assessment
After twelve weeks we repeat the baseline tests under an identical program. Progress is measured with the same tools as the baseline, otherwise the comparison isn't valid.
The training plan is prepared and led by a kinesiologist in their own capacity; HUMAX - Human Maximised simply connects the client and the specialist organisationally.
Relating the program to your baseline
The professional team can help select appropriate measurements, monitor change and assess the effect in the context of your data.
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Results are individual and vary between people; they do not represent a promise of a specific outcome. HUMAX organizes and coordinates measurements and consultations carried out by independent licensed specialists, and does not perform healthcare activities.
This program is a general starting point. What makes sense for you is determined at an initial triage consultation (€150, 45 minutes) — resulting in a written proposal for your measurement scope, with no obligation.