Most coaches start on day one. New client, new program, motivation high. Write the plan, hand it over, get going. I used to do the same.
The problem is that day one is the worst possible day to design your next move. You don’t know what someone actually eats. You don’t know what their schedule actually looks like, only what they tell you it looks like. You don’t know which lift is honest and which one has been padded by ego. You don’t know how they sleep.
A program written without data is a guess in a tracksuit.
The first stretch of any Kairox Method engagement is observation only. Same training you’ve been doing. Same diet. We add: a body-comp scan, a sleep log, a food log, a mobility screen, and one long conversation. Once I have a baseline, we write the program around the person you actually are.
What we measure
Body. Weight, waist, a body-fat estimate from calipers, photos in consistent light.
Training. A working estimate for the five movements we’ll progress: squat, hinge, press, pull, carry. Not 1RMs. Most people don’t need true 1RMs and they cost a recovery week. We’ll use a heavy single at RPE 8 instead.
Life. Sleep duration and quality, stress on a 1–5 scale, mood, energy. Daily, for the first stretch. The hardest column to fill in honestly, and the most useful one once you do.
When we have enough to work with, we have a plan. Built for the person who showed up, not the person we imagined.