1-on-1 Coaching
A coach in your corner. Not another template.
Get programmed by an Onyx coach with weekly check-ins and form review.
- Coach load
- Max 25 athletes
- Check-ins
- Weekly
- Form review
- Unlimited
- Response time
- < 24h
Overview
What this is
Fully custom programming written for you, every week, by a competitive Onyx coach. Weekly written check-ins, unlimited video form review on the big lifts, and direct messaging inside the app. Your training plan adapts to your sleep, stress, travel and progress - not the other way around.
Why it works
Templates can't see your last sleep score, your tight left hip, or the meeting that wrecked your Wednesday. A coach can. We blend block periodisation with weekly auto-regulation so the program survives real life and still moves the needle.
What's inside
Built into every block
- Custom block periodisation built around your schedule and equipment
- Weekly written check-in with adjustments for the next 7 days
- Unlimited video form review on squat, bench, deadlift and OHP
- Direct chat with your coach inside the Onyx app, < 24h response
- Nutrition macros and feeding strategy reviewed monthly
- Recovery, sleep and travel protocols built into the plan
Training structure
Block-by-block breakdown
Movement screen, training history, goal-setting call, baseline 1RMs or estimated maxes. Plan written within 72 hours.
First block tuned to your weak points. Form review on every main lift. Weekly tweaks based on RPE and recovery.
Compare baseline to current. Coach rewrites the next block with new targets, splits, or volume.
Programming sharpens toward your specific goal - peak, photo shoot, event, or sport season. Cross-discipline support (mobility, conditioning) layered in as needed.
Most coached athletes stay 6–12 months. Quarterly strategy reviews keep the long arc on track.
Sample training week
A week in the program
- -Plan delivered in the app the night before with notes on intent, RPE caps and rest
- -Form-review uploads reviewed within 24h with timestamped feedback
- -Mobility, breathing or zone-2 if recovery markers allow
- -Adjusted in real time if you message your coach about sleep, stress or pain
- -You answer a short structured form. Coach responds with the next week's plan and notes.
Coaching principles
Rules of the road
Individualisation beats optimisation
The best program on paper loses to the second-best program you'll actually follow. Coaching keeps it fitted to your life.
Data + dialogue
Numbers in the app, conversation in chat. Neither alone gives the full picture.
Long arcs, short loops
12-month vision, 4-week blocks, 7-day adjustments, daily session intent. Every layer feeds the one above it.
Honest accountability
Your coach will push when you need pushing and pull back when you need recovery. No vanity programming.
Nutrition
Fuel the work
- Monthly macro review based on bodyweight, performance and photos
- Pre/intra/post-workout fuelling tuned to your session times
- Travel and eating-out playbooks built collaboratively
- Supplement stack recommendations grounded in your bloodwork (if available)
Recovery
Recover to repeat
- Weekly recovery score tracked alongside training
- Sleep, HRV and stress flagged in the check-in form
- Programmed deloads - your coach calls them before you crash
- Travel weeks pre-planned with hotel-gym or bodyweight alternatives
Who it's for
Serious athletes who want a coach in their corner - first meet, first show, first selection, or just done templating their own training.
Who it's not for
Beginners with under 6 months of training history - start with the structured Onyx programs to build context first.
Frequently asked
Answers, fast
Ready to start 1-on-1 coaching?
Join the waitlist and we'll match you with a coach the moment a spot opens.