THE BASICS FIRST
Learn to Train With Structure.
I coach people through the fundamentals of strength training and programming — so you understand what you’re doing, not just what to do.
Master the basics. Build real strength. Progress with confidence.
IS THIS YOU?
You know strength training is one of the biggest levers for health and longevity — but the gym still feels unclear, intimidating, or inconsistent.
YOU’RE GUESSING
Your training lacks structure. You jump between workouts without a clear strategy or long-term direction.
YOU KNOW WHAT’S POSSIBLE — BUT YOU’VE STALLED
You’re putting in effort, but progress isn’t matching it — and you’re unsure what to change without overhauling your whole plan.
YOU WANT TO TRAIN — BUT SAFETY HOLDS YOU BACK
You’re interested in strength training, but fear of injury makes progression feel risky rather than confident.
THIS IS WHERE MY COACHING COMES IN
As a UK Osteopath and Strength Coach, I help you move from confusion to clarity.
Structured programming. Clear progression. Real accountability.
No guessing. No restarting. No chaos.
YOUR PLAN STARTS HERE
Structured training. Clear direction. Built for momentum.
Initial Consultation & Goal Setting
We clarify your goal, training history, and current constraints — then define the strategy guiding your training.
Personalised Programme Delivery
You receive a structured plan built around your goal — delivered via Google Sheets and designed for progression.
Choose Your Support Level
Train independently with structured guidance and group hotseat support, or add 1-to-1 coaching for closer feedback and extra accountability.
Build Momentum
Each training block progresses what you’ve already built — so you keep moving forward with intent.
WHAT DO I OFFER
FOUNDATION & PHYSIQUE
Build strength, muscle, and training confidence — with a complete approach to lifting, cardio and nutrition.
PERFORMANCE & POWER
For intermediate lifters ready to chase specific adaptations: power, capacity and athletic performance.
THE PATHWAYS IN COMPARISON
FOUNDATION & PHYSIQUE
Build the base: strength, muscle, structure — and a plan that actually works.
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Train with confidence — clear structure, simple progression, zero guesswork
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Build Muscle & Strength through strategic training blocks and mastery of the big compound lifts.
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Dial in nutrition — bulk, cut, or recomposition without extremes
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Get fitter with cardio that fits your week (flexible-modalities)
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Build work capacity with short, effective circuits that support your fitness
PERFORMANCE & POWER
Turn strength into output: speed, power, conditioning — built for performance.
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Push strength higher with smarter loading, variations, and intent
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Level up conditioning — threshold, VO₂ max, speed, and stamina
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Build explosiveness using plyometrics and ballistic work
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Fuel for output — performance nutrition, recovery, and consistency
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Train like an athlete — higher demand, tighter execution, better results
WHAT’S INCLUDED IN YOUR COACHING
Education. Clarity. Execution.
Full Educational Vault Access
Full access, for the duration of your coaching, to my complete training curriculum via Google Drive — a PowerPoint-based library I’ve built personally to teach why and how you train, not just what to do.
Strength & Conditioning Vault
The core of the curriculum. A complete strength and conditioning system covering movement fundamentals, loading principles, hypertrophy, and intelligent programming — designed to make you strong, capable, and self-sufficient in the gym. Everything I wish I’d known when I started over 10 years ago.
Nutrition Vault
Learn to manage calories, macros, fat loss and lean mass gain with precision — no extremes, just consistency and control. A complete nutrition course giving you clear answers and a practical method to track intake, build muscle, lose body fat, or navigate body recomposition with confidence.
Cardio & Running Vault
Energy systems, aerobic base development, pacing strategies and performance-focused conditioning — so cardio supports your training, not competes with it.
Rehab Vault
Joint health, injury risk reduction and pain management principles — supporting long-term performance without sacrificing durability.
MEET THE COACH
Clinical reasoning. Intelligent training.
I’m an osteopath and a strength coach. I work at the intersection of clinical reasoning and intelligent training — where performance, progression, and sometimes pain meet.
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10+ years of applied strength training
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Clinical understanding of movement and load
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Strength principles that transfer beyond the gym
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Education — so you’re never guessing what you’re doing
REHAB TO PERFORMANCE
"I’ve been working with Fabio at The Basics First for over a year and the results have been outstanding. His online rehab and strength/performance coaching delivered improvements I never got from previous coaches."
"I’m in much less pain, my quality of life is significantly better, and he kept me training while helping me return to my chosen sport. The individualised, evidence-based approach followed a clear, progressive plan and kept training engaging, which made it easy to stay consistent. Highly recommend."
— Imogen.H., Hybrid Strength & Rehab Client
INVEST IN YOURSELF — NOT ANOTHER PROGRAM
Real coaching. Real accountability. Real understanding.
ACCOUNTABILITY THAT DRIVES RESULTS
Clear expectations. Regular reviews. No drifting. Progress happens because someone is paying attention — every week.
AN EDUCATION SYSTEM — NOT JUST A PLAN
You don’t just train — you learn. Full access to my education vault so you understand why you train, not just what to do — and can apply it for life.
10+ YEARS OF COACHING EXPERIENCE
Clinical background meets barbell-based systems. A decade of refinement applied directly to your training decisions.
CHOOSE YOUR LEVEL OF online COACHING
Start with a 60-minute online consultation + goal setting. Your programming is built around that goal — and evolves as you progress.
Programme + Coaching System
Custom plan + weekly coaching oversight (hotseat)
- 60-min consultation + goal setting (sets your training direction)
- Custom 5-week programme built around your goal
- Nutrition guidance + calorie target aligned to your training goal
- Exercise demo videos with coaching cues
- Weekly 2-hour group hotseat (live coaching Q&A)
- Send in questions and training videos for expert form checks and technique refinement during the hotseat
- Access to recordings if you can’t attend live
- Private coaching community (accountability threads, form checks, wins + weekly prompts)
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Educational Library access covering programme design, rehab, nutrition, and conditioning
Includes the complete Strength Training course - Changing goal? → new consultation required
Best if you want a clear plan, weekly coaching oversight, and the skills to progress independently over time.
1-to-1 Coaching (Bi-Weekly)
Direct coach access every 2 weeks
- 60-min consultation + goal setting
- Coach-updated programme every 2 weeks based on progress
- Nutrition guidance + calorie target aligned to your training goal
- Exercise demo videos with coaching cues
- 30-min 1-to-1 call every 2 weeks (feedback + direction)
- Technique analysis + action cues (private video submission)
- Private coaching community (accountability threads, form checks, wins + weekly prompts)
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Educational Library access covering programme design, rehab, nutrition, and conditioning
Includes the complete Strength Training course -
Hotseat: listen-in + written questions
Live airtime is prioritised for members without 1-to-1 access.
Best if you want consistent feedback with 1-to-1 access every two weeks and regular programme updates.
1-to-1 Coaching (Weekly)
Weekly calls + higher-touch support
- Everything in Tier 2
- Nutrition guidance + calorie target aligned to your training goal
- Exercise demo videos with coaching cues
- Weekly 30-min 1-to-1 call
- Weekly programme adjustment
- Weekly technique analysis + action cues (private video submission)
- Telegram support (48-hour response window)
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Hotseat: learn with the group (listen-in)
Live airtime is prioritised for members without 1-to-1 access.
Best if you want the fastest iteration with weekly coaching plus direct support between calls.
3 STEPS TO YOUR NEW FOUNDATION
Ready to start? Book your free 10-min discovery call.
Let’s discuss your training history and goals. Pick a time that suits you for a brief chat via Google Meet.
FREQUENTLY ASKED QUESTIONS
Do I need a gym membership?
Yes. This is a gym-based coaching system. The core of the program relies on consistent access to gym equipment to follow proper strength progressions and technical work. Short-term travel or home adaptations are possible, but the foundation is built in the gym.
How many days per week do I need to train?
This depends on your time availability, recovery, and goals. Two sessions per week is the minimum to make progress. Three to four sessions is ideal for most people. The priority is sustainability — the best plan is the one you can execute consistently.
How do you monitor my progression?
Your training programme is built and delivered in a private Google Sheet that is shared directly with me. I can see your numbers, loads, and notes week after week, which allows me to track trends, identify plateaus, and spot issues early. Progression, regression, and deload decisions are discussed and applied either during Hotseats or through 1-to-1 coaching calls, depending on your tier.
What is a Hotseat?
A weekly live group coaching call where members submit questions or videos in advance. The session is structured so that every member who submits receives time and feedback, either live or via replay. I review technique, adjust training decisions, and coach in real time — with recordings available afterward. Because your training plan is shared with me in Drive, I can see your progress, loads, and notes in real time, allowing feedback to be specific, contextual, and data-driven.
Do I need to count calories?
Not necessarily. You’ll receive a suggested calorie target based on your goal — whether that’s a deficit (fat loss), maintenance, or surplus (muscle gain). We’ll monitor progress and adjust this over time as your training evolves.
I don’t recommend strict calorie tracking at the start for most people. The focus is on building a sustainable and enjoyable way of eating that supports your training and physique goals. If you choose to track more precisely, the Nutrition Vault includes a complete course on calories and tracking methods.
What exactly is the “Education Vault”?
Strength training is complex. To get long-term results, you need to understand the principles behind your training. The Education Vault is an evolving library of PowerPoints and curated videos that complements 1-to-1 coaching calls. We use call time for your specific needs, and the Vault for deeper theory — such as RPE, hypertrophy mechanics, and programming logic — at your own pace.
Can I join if I’m currently injured?
This is performance coaching and works best if you are mostly pain-free. While my philosophy is “Rehab is modified training”, ongoing or limiting injuries require clinical focus first. If pain is your primary limitation, please refer to my Exercise Rehab service before starting.
Why Google Sheets and Google Drive?
Apps are restrictive. I use a professional workspace for full individualisation. Your Training Blueprint lives in Google Sheets, and your Performance Hub (videos, resources, form checks) lives in Drive. This allows real-time changes, transparency, and flexibility that apps can’t provide.
How do video form checks work?
You upload key lifts or movements to your private Drive folder. I review your mechanics and leave specific feedback directly in your training sheet. This keeps technique sharp and progress safe without app friction.
Which tier is right for me?
The Structured tier suits self-motivated lifters who want a clear plan. Weekly Support is ideal if you have time-sensitive goals, a complex history, or want maximum accountability and feedback.