Online coaching
“Unless you know how and why training works the way it does, meaningful progress is a question of luck”
What is it about?
I offer online coaching designed to complement skill-based sports and arts that place high requirements on physical preparedness. With this online coaching you can level up your physical attributes and boost your capabilities – raising the practice of your sport/art to a whole new level. Remove the guesswork from training, ensure the different methods of training integrate smoothly, and focus on what really matters.
Program Details
The training covers foundational physical preparedness and overall load management, allowing you to practice your sport-specific skills while building strength, power, flexibility and other fundamental abilities.
Available Versions:
- Acrobatics and Dance Training
- Aerial Acrobatics and Pole Dance Training
- Minimal Effective Dose for Strength and Flexibility
- Parkour Training
- Musical Theater and Dance Training
Each version offers 2-4 training sessions per week. The programs are adaptable to different levels and training backgrounds.
Why is physical training for skill related discplines worth it?
There is no actual ”cheat code” for learning new skills quickly, but a combination of these three elements will get you the closest:
- Physical preparedness: have the required strength, power, and flexibility for the skills you’re going for. This will make skill work easier, lighter and safer.
- A wide foundation of skills: build a wide and versatile set of different skills and improve the meta-skill of learning how to learn on the way.
- The ability to “fail” safely and playfully: accept imperfection and works-in-progress, aim to minimize fear and shame of “failure”, and be playfully curious about different variations. Nothing stops learning like fear and/or shame that prevents you from trying in the first place.
This online coaching takes care of the first one for you. It will help you level up fundamental abilities such as strength, power, flexibility and endurance for the needs of your chosen sport/art so you can focus on just honing your skills in your own training. This online coaching also helps with the third point, since leveling up your physical preparedness moves the skills further away from your physical limits, making playful exploration a lot safer.
While certain foundational elements of physical preparedness are universally useful, the specific requirements and needs differ vastly between different sports and arts. The same program or template doesn’t work for everyone. The set of different options is built based on the 5 situations I get asked about the most: acrobatics & dance, aerial arts & pole dance, parkour, musical theater, and the minimal effective dose. This is not as individualized and expensive as individual coaching, nor as generic as online coaching in general. There are several versions of each main option, to accommodate for different levels and situations.
When does the next online coaching begin?
The timing of the next launch will be announced here!
Regardless of the version, this online training is right for you, if
- You want to get stronger for your sports/arts and you like to train in a variety of ways.
- Your everyday life can fit in 1-4 training sessions per week (strength, speed, endurance, and/or mobility) in addition to your sport/art -specific training.
- You currently have no major injuries or illnesses that hinder physical training.
You will get a lot out of this online coaching if you train one of the disciplines mentioned below or if you just want to develop versatile physical abilities. More detailed information about the different versions of the online coaching below.
Online coaching for parkour practitioners
In the version aimed at parkour practitioners, the strength and power/speed of the whole body is developed, aiming for better jumping power, stronger landings and smoother climb-ups. The strength of a wide range of motion is included as a small side goal, and power output and impact tolerance are clearly emphasized more than other versions of the online coaching.
The most essential difference to the version of acrobats and dancers is that here the jumping power is emphasized more, power is trained in several different directions (vertical, horizontal and lateral), and mobility is only included as a very small side goal.
The training weeks will include two or three longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads to longer precision jumps, stronger landings, and lighter climb-ups!
Traceurs and free runners – this is for you!
Online coaching for acrobats and dancers
In the version aimed at acrobats, dancers and all-round athletes, the strength and mobility of the whole body is developed, aiming for deeper splits, stronger bridges and higher jumps. In the upper body, general strength is included as a small side goal, and the training focuses on the mobility of the shoulders and upper back. Lower body training progresses towards greater power and strong split balances.
The most essential difference to the musical theater version is that here the jumping power is more in the focus (for the needs of flips, somersaults and similar acrobatic movements), the strength of the upper body is more strongly involved (but still only as a side goal), and no endurance training is done at all.
The training weeks will include two or three longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads towards strong and skilled use of wide ranges of motion on flat ground.
Trickers, dancers, kick-oriented martial artists, acrobats – this is for you!
Online coaching for aerial acrobats and pole dancers
The version aimed at aerial acrobats and pole dancers focuses on the strength and mobility essential to aerial acrobatics – especially upper body strength and lower body flexibility. As for the upper body, the mobility of the shoulders and upper back is trained, as well as the strength levels needed for aerial silks, pole dance, chinese pole, rope, straps and trapezes. As for the lower body, we train mobility and the strength of wide ranges of motion in a way that leads towards versatile active mobility and strong split balances.
The most important thing compared to other versions of the online coaching is that this one emphasized upper body strength the most, and the lower body training focuses mostly on active flexibility and strength at wide ranges of motion.
The training weeks will include two or three longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads towards strong and skilled use of wide ranges of motion in the air.
Pole dancers, aerial acrobats, wrestling-based martial artists – this is for you!
Online coaching for musical theater artists and dancers
In the version aimed primarily at musical theater artists, the strength, mobility and endurance of the whole body is trained, aiming for stronger splits and bridges, and better general endurance. In general strength training, the main focus is on strengthening the lower body for stronger splits and jumps, and upper body strength is included as a very small side focus. Endurance training ensures that performing and training the demanding combination of singing and dancing will generally become lighter.
The most essential difference to the version for acrobats and dancers is that endurance plays a much bigger role here, jumping power is less emphasized (the goal is higher jumps, but not necessarily flips), and upper body strength is clearly a smaller side goal here.
Typical training week will include two, three or four longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads towards a strong, skillful and light-feeling performance.
Musical theater people and dancers – this is for you!
Minimal effective dose online coaching
The minimal effective dose version uses the least amount of time needed to improve general functional strength of a wide ranges of motion without sport-specific elements.
As for the upper body, the strength of pull-ups and push-ups is trained in a way that enhances the flexibility of shoulders at the same time. The training of the lower body is structured in a way that allows you to aim for effortless deep squats as well as wider splits. The training is suitable for all levels!
Every training week will include one approx. 40-50 min workout and one short approx. 20 min session.
Those of you who are very busy but desire over all athleticism – this is for you!
Online coaching for parkour practitioners
In the version aimed at parkour practitioners, the strength and power/speed of the whole body is developed, aiming for better jumping power, stronger landings and smoother climb-ups. The strength of a wide range of motion is included as a small side goal, and power output and impact tolerance are clearly emphasized more than other versions of the online coaching.
The most essential difference to the version of acrobats and dancers is that here the jumping power is emphasized more, power is trained in several different directions (vertical, horizontal and lateral), and mobility is only included as a very small side goal.
The training weeks will include two or three longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads to longer precision jumps, stronger landings, and lighter climb-ups!
Traceurs and free runners – this is for you!
Online coaching for acrobats and dancers
In the version aimed at acrobats, dancers and all-round athletes, the strength and mobility of the whole body is developed, aiming for deeper splits, stronger bridges and higher jumps. In the upper body, general strength is included as a small side goal, and the training focuses on the mobility of the shoulders and upper back. Lower body training progresses towards greater power and strong split balances.
The most essential difference to the musical theater version is that here the jumping power is more in the focus (for the needs of flips, somersaults and similar acrobatic movements), the strength of the upper body is more strongly involved (but still only as a side goal), and no endurance training is done at all.
The training weeks will include two or three longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads towards strong and skilled use of wide ranges of motion on flat ground.
Trickers, dancers, kick-oriented martial artists, acrobats – this is for you!
Online coaching for aerial acrobats and pole dancers
The version aimed at aerial acrobats and pole dancers focuses on the strength and mobility essential to aerial acrobatics – especially upper body strength and lower body flexibility. As for the upper body, the mobility of the shoulders and upper back is trained, as well as the strength levels needed for aerial silks, pole dance, chinese pole, rope, straps and trapezes. As for the lower body, we train mobility and the strength of wide ranges of motion in a way that leads towards versatile active mobility and strong split balances.
The most important thing compared to other versions of the online coaching is that this one emphasized upper body strength the most, and the lower body training focuses mostly on active flexibility and strength at wide ranges of motion.
The training weeks will include two or three longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads towards strong and skilled use of wide ranges of motion in the air.
Pole dancers, aerial acrobats, wrestling-based martial artists – this is for you!
Online coaching for musical theater artists and dancers
In the version aimed primarily at musical theater artists, the strength, mobility and endurance of the whole body is trained, aiming for stronger splits and bridges, and better general endurance. In general strength training, the main focus is on strengthening the lower body for stronger splits and jumps, and upper body strength is included as a very small side focus. Endurance training ensures that performing and training the demanding combination of singing and dancing will generally become lighter.
The most essential difference to the version for acrobats and dancers is that endurance plays a much bigger role here, jumping power is less emphasized (the goal is higher jumps, but not necessarily flips), and upper body strength is clearly a smaller side goal here.
Typical training week will include two, three or four longer approx. 45-75 min workouts and the number of short approx. 20 min additional sets according to your choice.
This is the version that leads towards a strong, skillful and light-feeling performance.
Musical theater people and dancers – this is for you!
Minimal effective dose online coaching
The minimal effective dose version uses the least amount of time needed to improve general functional strength of a wide ranges of motion without sport-specific elements.
As for the upper body, the strength of pull-ups and push-ups is trained in a way that enhances the flexibility of shoulders at the same time. The training of the lower body is structured in a way that allows you to aim for effortless deep squats as well as wider splits. The training is suitable for all levels!
Every training week will include one approx. 40-50 min workout and one short approx. 20 min session.
Those of you who are very busy but desire over all athleticism – this is for you!
What does the online coaching include?
- Detailed training programs for a 12-week period.
- Each week will contain one, two or three longer training sessions and possibly a couple of short supplementary sessions.
- The longer training sessions will focus on the main goals in physical preparedness.
- The short, supplementary sessions can be included in the warm-ups of your other training sessions.
- Video instructions for every exercise is included in the program.
- Group chat -based support with your coach.
- Brief evidence-based guidelines on nutrition.
You can fit the coaching sessions into your own schedule however you like – I will give guidelines and tips for that, but there is nothing strictly time-bound here.
About the periodization
- First 8 weeks
- Main focus will be on general strength that supports versatile movement.
- Secondary target depends of the version of your choice; the focus is either mobility/flexibility, jumping power or endurance
- The last 4 weeks, the main focus of training depends on the version: it’s either jumping power, sport specific maximum strength, or active mobility/flexibility.
Feedback from previous online coaching sessions
Overall numerical rating: 4.67/5
Spoiler - what to expect and how training feels:
Some of the training forms of training and exercise methods are certainly familiar and some are new – and some of the training moves might be familiar but there might be a new method to execute them.
It is to be expected that during the first couple of weeks the training sessions might take more time (since everything is new and you might need to open video links in some instances…), but it will smoothen out quickly. In the first couple of weeks, you can also expect some muscle soreness (especially new strength movements with a wide range of motion produce delayed onset muscle soreness), but even that will ease up in a couple of weeks. In this online coaching the training load is cleverly controlled – the aim is progress, not overtraining.
In the versions of the online coaching that aim for mobility, the results in terms of relaxed flexibility might not progress very well during the first eight weeks, but important things that promote all kinds of mobility/flexibility are happening ”in the background”. The most significant noticeable change at the beginning is probably that you feel stronger in while moving with wide ranges of motion and you can reach them with a smaller warm-up. However, the initial foundation laying is necessary, and when it has been implemented well, clearer changes will take place during the last weeks, and the development of relaxed mobility will continue even after the program.
In the versions aiming for better jumping power, the first few mostly strength-focused training weeks might not make jumping feel very relaxed and light, but important things that benefit jumping are happening in the background. The last weeks of the programme will bring the progress out and after the online coaching you will feel the difference!
When?
The date of the next launch will be announced here.
Price
The early-bird pre-booking price for any of the 3-month training plans is 119 €. The normal price is 159 €.