Every MF Performance programme runs to a written plan, tracks progress week by week, and adapts to the diary in front of you. Below is what each looks like in practice, plus how the first 12 weeks and remote cadence are structured.
Five programmes covering strength, body composition, return-to-training, powerlifting preparation, and fully remote coaching. Not sure which fits? Book a consult and we will help you pick.
The foundation programme for adults who want to lift heavier, move better and build a body that holds up to real life. Barbell lifts done properly, accessory work that earns its place, and progression tracked week by week.
Best for people who want a proper training plan built around squat, deadlift and press variants, and who are ready to commit to at least three sessions per week for a full 12 week block.
For clients whose stated goal is to shift body composition without losing hard-earned muscle. Combines resistance training, targeted conditioning, and structured nutrition guidance built around your real week rather than a rigid plan.
Includes weekly check-ins, honest photo tracking, structured targets, and habit work. Suits clients who want to look and feel leaner without training becoming another job on the to-do list.
For adults getting back into structured training after a long break, an injury, or a demanding stretch of life. The programme starts where the body actually is on day one, not where it was five years ago.
Gradual load progression, structured technique rebuilds, and a mindset of patience over punishment. Injury-aware, joint-friendly, and quietly ambitious.
For the lifter with a total in mind. Meet preparation blocks, peaking cycles, opener strategy, and cue-level coaching on the squat, bench and deadlift. Suitable for first-meet lifters through to experienced competitors chasing a bigger platform total.
Includes attempt selection guidance, meet-day timing, and preparation for the reality of competing, not just training for it.
A fully bespoke programme delivered to your phone every week, with video review of key lifts and written feedback. For the self-motivated lifter who trains in their own gym but wants an experienced coach on the other end of the line.
Weekly cadence means the plan adapts to how the week actually went, not to a template that ignores life. Available UK-wide, gym-agnostic, and calibrated to your training age.
Every programme runs in 12 week blocks. Here is how a typical block breaks down, whether you are training in Reading or working remotely.
Free 30 minute call, movement screen, and a baseline of where you are on the key lifts. If we are working remotely, the baseline lifts are filmed and reviewed together.
Structured build phase. Volume goes up, load stays honest, and technique is drilled in every session. This is where the operating habits get built and the programme settles into your week.
The middle block. Load progresses on the main lifts, accessory work is adjusted based on what the first month showed, and check-ins get more specific. Adjustments are frequent and small.
Volume trims, intensity climbs. This is where the block starts paying back. For powerlifting prep clients, this is where the peaking cycle takes shape.
Retest the key lifts, review body composition or physical benchmarks against the baseline, and sit down together to plan the next block. This is where the block earns its keep.
Remote clients get more than a PDF. Here is the weekly cadence that keeps the coaching honest even when we are not in the same room.
Fresh programme lands each Monday morning. Sessions, targets, cues, and notes on what to prioritise for the week ahead.
Quick mid-week message to catch anything the plan needs to know about. Missed session, poor sleep, sore back, or just a great lift worth logging.
Video of the key lifts sent in for review. Written feedback comes back the same day with cues that carry into the next session.
A short debrief on how the week went, what worked, what did not, and what next week should look like. The following Monday programme is shaped by this conversation.
Pick the engagement shape that fits your situation. All three run against the same standards, and all three start with a consult.
Direct hands-on coaching at the Reading base. Sessions are 60 minutes, run to a structured programme, and include cue-level technique work and honest feedback.
A blend of in-person sessions and a written programme for the days you train alone. Suits clients who want face-to-face accountability plus a plan for the rest of the week.
Full bespoke programming delivered weekly with video review and written feedback. Available UK-wide and built around your gym, your schedule and your training age.