PeakForm resources
Welcome to the toolkit all clients use between sessions. Save, print, or screenshot these guides to keep your training, fueling, and recovery dialed in wherever you train.
Program snapshot
Every 6-week block blends strength, conditioning, and low-impact restoration. The outline below mirrors what you will see inside the coaching app.
Strength pillars
- Primary lifts with tempo, rest, and load prescriptions.
- Accessory work chosen to fix asymmetries and nagging pain.
- Mobility primers filmed from two angles for fast recall.
- Performance markers tied to daily readiness (sleep, stress, steps).
Accountability touchpoints
- Sunday strategy message with calendar-aware tweaks.
- Wednesday video feedback so technique stays crisp.
- Friday reflection tracking energy, nutrition wins, and mindset.
Weekly training structure
Use this sample split if you are training three to four days each week while balancing career and family commitments.
| Day | Focus | Details |
|---|---|---|
| Monday | Lower strength + core | Trap-bar deadlifts, rear-foot elevated split squats, Pallof press, breathing drills. |
| Tuesday | Conditioning reset | Rowing intervals, sled pushes, tempo push-ups, mobility finisher. |
| Thursday | Upper strength | Incline press, weighted pull-ups, shoulder care circuit, anti-extension core. |
| Saturday | Hybrid endurance | Trail run or bike ride with heart-rate ceilings plus long-duration stretches. |
| Light walks + mobility are sprinkled daily to maintain circulation. | ||
Equipment checklist
You do not need a full commercial gym. These basics cover 90% of PeakForm programming.
- Adjustable dumbbells or kettlebells (8–24 kg range).
- Mini band set plus long resistance band.
- Bench, plyo box, or stable chair.
- Foam roller or therapy ball.
- Jump rope or assault bike for conditioning days.
Fuel & recovery guide
Pair your training with smart nutrition and recovery habits to feel energized instead of drained.
- Anchor each meal with 30–40 g of protein and colorful produce.
- Prioritize carbohydrates before and after the heaviest sessions.
- Drink 35 ml of water per kg of bodyweight plus electrolytes on hot days.
- Cap the night with a 10-minute downshift: mobility, journaling, and screens off.
"Recovery is a skill you practice daily. Treat sleep, hydration, and breathwork like appointments, not afterthoughts."
Client FAQ
- How fast do I get my plan?
- All remote clients receive their first block, warm-up card, and nutrition overview within 48 hours of submitting the assessment videos.
- Can I train during travel?
- Yes. Travel-friendly workouts are preloaded with bodyweight and band options plus mobility snacks you can do in hotel rooms.
- What if something hurts?
- We instantly swap movements, coordinate with your physio if needed, and use tempo work to rebuild confidence without flaring symptoms.
Templates & tools
Downloadable PDF warm-ups, grocery blueprints, and progress dashboards are available once you enroll. Request access below and you will receive a sample pack.