Methodology

How we write a plan.

OneCoach is a coaching system built on science, not a generic template library. Every 12-week block follows the same principles a good coach would use: periodisation, progressive overload, RPE, and training around injuries instead of through them.

The full citations, mechanisms, and programming rules live on the research page.

1. 01PeriodisationWhy 12 weeks?
2. 02Progressive overloadThe single most important principle in strength training.
3. 03RPE and autoregulationTraining to feel, not just to numbers.
4. 04Hypertrophy mechanismsWhy muscle grows, and how OneCoach programmes for it.
5. 05Injury managementTraining around limitations, not through them.
6. 06Nutrition and body compositionEating to support your training.
7. 07AI and coaching personalisationWhy personalisation matters more than any single programme.