Guided Coaching With Structure and Support

“I knew I needed a plan, but I also knew I couldn’t do it completely on my own. I’d start a program, second guess myself, then fall off after a few weeks.”

If that sounds familiar, Progression Coaching is designed for exactly that situation.

This is guided coaching that combines personalised programming with ongoing structure and support, so you always know:

• What you are doing

• Why you are doing it

• How to keep moving forward

You are not left guessing.
You are not locked into long contracts.
You are coached with structure and intent.

What Progression Coaching Is (and Isn’t)

Progression Coaching sits between self guided training and full performance coaching.

 Ongoing guidance and accountability
 Structured progression and refinements
 Clear expectations on both sides

 Not daily messaging
 Not unlimited contact
 Not full 1 on 1 performance coaching

If you’re deciding between options, the differences are outlined clearly in the Support Spectrum.

Who This Is For

Progression Coaching is a good fit if you:

• Want a personalised program but do not need constant one on one contact

• Like having a clear plan with a coach checking in along the way

• Need guidance and accountability to stay consistent

• Are working toward fat loss, strength, performance, or general fitness

• Want more support than a self guided program, without the intensity of elite coaching

If you prefer building and running your own plan, explore Build Your Own Training Programs instead.

How Progression Coaching Works

Progression Coaching begins with a 4 week coaching trial.

This initial phase allows both coach and client to ensure the process is the right fit before continuing.

If Progression Coaching is a good match, coaching continues month to month, keeping the relationship flexible and focused on progress rather than contracts.

What’s Included

1. Personalised Training Program

A custom training system built around your:

• Goals

• Schedule

• Training history

• Available equipment

Programming prioritises structured progression over fixed timelines, with adjustments made based on performance, recovery, and consistency.

Clear exercise guidance is included so you feel confident when training independently.

2. Guided Nutrition Support

Practical, flexible nutrition guidance that supports training and recovery.

This may include:

• Simple calorie or macro targets

• Food based strategies

• Performance focused adjustments

No strict meal plans.
No clinical nutrition protocols.
Just sustainable support that fits real life.

3. Coach Led Check Ins

Regular check ins scheduled weekly or fortnightly, based on what is appropriate for you.

Each check in reviews:

• Training performance

• Recovery and fatigue

• Nutrition consistency

Small, intentional refinements are made to keep progress moving forward.

You are never left guessing what to do next.

4. Ongoing Support Between Check Ins

Direct messaging access for:

• Clarification

• Short questions

• Guidance between scheduled reviews

Communication is timely and focused, providing accountability without overwhelming contact or pressure.

This is support, not dependence.

Ongoing Coaching After the Trial

After the initial 4 week trial, coaching may continue month to month.

This ensures Progression Coaching remains:

• Productive

• Intentional

• Aligned with your goals

Coaching is continued because it’s working, not because you’re locked in.

Why Progression Coaching Works

Progression Coaching bridges the gap between programs and full coaching.

• You get a personalised plan without being left on your own

• You receive feedback without constant pressure

• You learn how to train smarter and adjust over time

• You build habits that last beyond the program

It is:

• Structured without being rigid

• Supportive without hand holding

• Flexible without losing direction

Progression Coaching Summary

Personalised Training Program
Built around your goals, lifestyle, and equipment

Nutrition Guidance
Flexible strategies aligned with training and performance

Coach Led Check Ins
Scheduled feedback and program refinements

Direct Messaging
Support between check ins when needed

Coaching Format
 4 week trial followed by month to month progression

Best For
 People who want structure, guidance, and accountability
 Without committing to elite level coaching

Where to Go Next

If you’re exploring other MHR Online options:

→ View all Foundation Programs for fully written training plans
→ Explore Build Your Own Training Programs for guided autonomy
→ Learn how MHR Training Systems work to understand the philosophy
→ See the Support Spectrum to compare all levels of support

Key Note

Progression Coaching is designed to support independence, not create reliance.
The goal is progress, confidence, and long term capability.