One-to-One Sessions
Individually structured sessions designed around the specific movement profile and performance baseline of the individual. Each session integrates a session recap and a forward adjustment to the weekly schedule.
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01 — Foundation
Strength.Method.Progress.
One-to-one coaching built on periodised programming, movement screening, and evidence-informed approach — in Vienna, Austria.
One-to-One Sessions
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Periodised Programming
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Movement Screening
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Body Composition Assessment
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Functional Strength
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Endurance Conditioning
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Mobility Work
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Progress Tracking
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One-to-One Sessions
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Periodised Programming
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Movement Screening
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Body Composition Assessment
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Functional Strength
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Endurance Conditioning
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Mobility Work
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Progress Tracking
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8+
Years of Coaching Practice
340
Structured Training Plans Delivered
96%
Goal-Setting Framework Completion
12
Sports Conditioning Disciplines
02 — Programmes
Structured for every
training objective.
Strength Programmes
Periodised strength blocks applying progressive overload across compound movement patterns. Programming follows a structured 4-week mesocycle format with embedded deload provisions and an active recovery week.
Explore →Body Composition Assessment
Systematic baseline evaluation using standardised anthropometric protocols. Assessment data feeds directly into programming decisions and informs the goal-setting framework established during the initial intake appointment.
Explore →Group Training
Small-group formats of three to six participants. Group sessions apply the same evidence-informed approach as individual programming while introducing a structured competitive element and peer accountability dimension.
Explore →Endurance Coaching
Structured endurance block programming covering aerobic capacity development, lactate threshold conditioning, and sport-specific energy system work. Applicable to road running, cycling, and multi-sport preparation.
Explore →Workout Programming
Remote programming delivered as a written training log with annotated session notes, weekly schedule, and progress check-in. Suitable for individuals who train independently but require structured oversight and regular review.
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Vienna, AT — Session documentation, 2024
03 — Approach
Precise measurement. Structured adaptation.
Each coaching engagement begins with a comprehensive movement screening and baseline performance review. The resulting data forms the foundation of a periodised plan — a living document that adjusts on a weekly schedule basis in response to session recaps and progress check-in observations.
Programming at Aldera does not operate on generic templates. Each training plan reflects the specific postural patterns, load tolerances, and performance objectives of the individual. Posture correction work and mobility protocol sequences are embedded from the first session cycle.
Lifestyle coaching and nutrition guidance complement the structured training component, addressing rest-day routine, sleep quality practices, and pre-workout fuel considerations within the same framework rather than as separate modules.
04 — Process
Four stages. One continuous loop.
01
Assess
Movement screening, body composition assessment, performance baseline, and lifestyle intake. All data documented in the training log from session one.
02
Plan
Periodised plan construction: mesocycle structure, weekly schedule, goal-setting framework with clearly defined benchmarks at each four-week interval.
03
Execute
Supervised or remote session delivery with live technique feedback, load notation, and session recap following each training unit. Flexibility drill and mobility work included as standard.
04
Review
Progress check-in at each mesocycle boundary. Programme updated, goal-setting framework refined, and the next planning cycle initiated from the new baseline position.
Aldera — Training plan review, Florianigasse studio
05 — Standards
An evidence-informed approach to functional fitness and lifestyle coaching.
The coaching framework at Aldera draws from published research in sports science, exercise physiology, and nutritional guidance. Session design follows a systematic structure: compound movement foundation, accessory work calibrated to identified weaknesses, and dedicated mobility work performed across the full range of motion.
Active recovery is not regarded as optional. Rest-day routine, sleep quality, and stress management are incorporated into each programme as quantifiable variables rather than qualitative suggestions. The weekly schedule accounts for training load distribution across working days and rest intervals.
Certified coaching practice and ongoing professional development maintain the standard of an evidence-informed approach across every coaching engagement — whether individual, group, or remote workout programming.
Certified Coach
Accredited Programme
Insured Practice
Evidence-Informed
06 — Perspectives
From individuals who train with Aldera.
"The movement screening at the outset identified a loading asymmetry I had carried for years. The structured approach to posture correction work over the first mesocycle produced a measurable shift in my performance baseline."
"The weekly schedule was calibrated precisely to my working pattern. The progress check-in format made each goal-setting conversation substantive rather than ceremonial. The endurance block in the second cycle exceeded all prior markers I had recorded independently."
The initial movement screening covers a standardised set of functional patterns: squat, hinge, push, pull, carry, and rotation. Each pattern is assessed for range of motion, load symmetry, and compensatory strategy. The screening output directly informs the first mesocycle structure and highlights priority mobility protocol work.
Session frequency is established during the goal-setting framework discussion and is embedded into the weekly schedule. Most individuals begin at two to three sessions per week. The programme accounts for rest-day routine and active recovery week provisions within the periodised plan structure.
Yes. Remote workout programming delivers the same periodised plan structure, training log, and session recap system as in-person coaching. Progress check-in appointments occur via scheduled video call. A body composition assessment and movement screening are completed in person at the start of the engagement before remote delivery begins.
Aldera incorporates practical nutrition guidance as a component of the lifestyle coaching module. This covers portion awareness, hydration habits, pre-workout fuel considerations, and post-workout recovery meal structuring. Guidance is practical and evidence-informed rather than prescriptive. For specific specific dietary requirements, engagement with a qualified nutrition professional is recommended.
Progress tracking combines quantitative markers — load progressions in the training log, body composition assessment repeats, and performance benchmark outputs — with qualitative observations recorded in session recaps. The goal-setting framework is reviewed at each mesocycle boundary, providing a structured basis for programme adjustment.
Begin the process