Foundations
For starting out, or coming back after a long gap, without wrecking yourself in week one.
- Movement screen over video
- Full-body plan built on the days you have
- Technique cues on every lift
- Coach messaging between sessions
Coaching runs on your phone — train in a gym, a garage or a hotel room
Coach-led training on your phone — a plan built around your week, sessions you're walked through, and someone who notices when you go quiet.
Most training apps hand you a library and wish you luck. You scroll, you pick something that looks hard, you do it once, and three weeks later you are still picking. Nothing is building on anything. That is not a programme — that is a playlist.
L.A Fer works the other way round. A coach writes your plan, and the plan assumes it will be read again next week. Session two knows what you lifted in session one. If your shoulder complained on Tuesday, Thursday is written differently. If you tell us you have a rack, a bench and nothing else, that is what the whole block is built from — not a gym you do not belong to.
Before anything is programmed, your coach asks the boring questions, because the boring questions are the ones that decide whether a plan survives contact with your actual life. How many days can you honestly give it — not the ambitious answer, the true one. What hurts, what used to hurt, what you have never been shown how to do. What equipment is in front of you. Whether you want to be stronger, leaner, less stiff when you get off the floor, or just consistent for the first time in years.
Then you get a block. Sessions in order, with the weight and rep targets for each, the tempo, the rest, and a short note on what the session is for, so you know whether a hard day was the point or a mistake.
Open a session and the app takes you through it set by set — the cue to think about, when to load up, when to stop. Log what you did and the next session adjusts around it. Film a set you are unsure about and your coach watches it and tells you the one thing to change. Not five things. One thing, the one that matters this week.
Food gets the same treatment. No weighing rice, no app that scolds you at 10pm. Your coach gives you habits that fit the kitchen you already cook in, tied to the days you train hard, and nudges them when progress stalls.
Coaching is training guidance, not medical care. If something hurts in a way training should not, see a clinician first — your coach will work around whatever they tell you.
What a week of working with your coach actually looks like.
Three days, five days, early mornings or late nights — the block is built around the days you actually have, and rewritten when those days change.
Your coach's cues run through every set: what to feel, what to fix, how long to rest before the next one. No guessing between exercises.
Every load, rep and session is logged, so the next block starts from evidence instead of memory — and so a flat week is obvious before it becomes a flat month.
Film a lift, send it, get back one specific correction. Technique improves because someone qualified is watching it, not because a graphic told you to brace.
Practical habits around training days — what to eat before a heavy session, what to do on a rest day — adjusted when things stall.
Message your coach between sessions. Travelling, sore, short on time, unsure about a substitution — you get an answer from the person who wrote the plan.
Ask for one by name in your enquiry, or describe what you want and we will tell you which fits.
For starting out, or coming back after a long gap, without wrecking yourself in week one.
Ongoing programming for people who want the bar to move and the numbers to keep climbing.
Added alongside training for people whose plan is fine but whose eating keeps undoing it.
One call for people already training who want a professional pair of eyes on what they are doing.
Which programme suits you is decided in the first conversation, not before it.
Your name, your email and a line about what you want to change. That is enough to start.
Days available, equipment in front of you, injuries, what you have already tried and why it stopped. Honest answers make a better plan.
Sessions in order, with targets, cues and the reason each one exists — loaded into the app and ready to open.
Log your sets, send a video when you are unsure, message when life gets in the way. The plan bends rather than breaks.
What worked gets pushed, what did not gets replaced, and the next block starts from where you actually are.
Leave your details and we'll start the conversation that your plan gets written from.
Someone from L.A Fer will get in touch shortly with a few questions before anything is planned.
This page uses cookies for analytics and advertising measurement only after you give your consent. Learn more