What a plan could look like.

An illustrative coaching example of how a Fuerza roadmap could unfold over the first 12 weeks, and beyond.

Please Read

Leo is a fictional composite created to demonstrate the coaching process. He is not a real client, and the example does not represent a guaranteed result. Every real plan is built from that client's own intake, history, and goals.

The Example Client

Leo

Fictional composite · 42, father, former powerlifter

Age42
RoleSoftware engineer
FamilyTwo kids under 10
History15 yrs lifting
Last sportPowerlifting
CurrentPickup basketball
IssuesLower back, right shoulder
Availability3–4 days / week
FormatRemote Coaching

The Starting Line

He came in tired of grinding.

Leo trained like a powerlifter through his 20s and 30s. He got strong, but spent more time nursing tweaks than training. When he turned 40, he tried a few online programs. They bored him, beat him up, or ignored his injuries.

By the time he filled out the intake, he wasn't chasing a PR. He wanted to feel athletic, play basketball without limping home after, and lift with intent without wrecking his back or shoulder.

The roadmap below shows what a plan could include for someone like him.

The Plan

Four phases. One direction.

Each phase serves a specific purpose. Done well, the aim is not just to get stronger, but to get more capable, more resilient, and more athletic, in the right order.

Foundation

Weeks 1 – 4

Phase target

A target for the first four weeks: move through full-range squats and presses without the old shoulder pinch, and finish sessions with a back that feels better than before, not worse.

Capacity

Weeks 5 – 8

Phase target

A possible progress marker for this phase: build training volume substantially without new aches, and start to feel lighter on your feet in everyday activity like pickup games.

Strength

Weeks 9 – 12

Phase target

A possible target here: work back toward strength numbers you may not have touched in years, on lifts your shoulders and back can handle, and reach the end of the phase still wanting to train.

Performance

Ongoing

Phase target

The aim of this phase: training becomes something you maintain without thinking about it. No more starting over, no more extremes, just forward motion.

Your Roadmap

Want to see yours?

This composite example demonstrates how coaching may be structured. A real plan would be built from your own intake, history, limitations, and actual life. A plan that fits you, not someone else's plan with your name typed at the top.

To get your personalized roadmap

Apply for Coaching →

Complete the short application. Marco will follow up within 24 hours.