Online strength coach for Liverpool.

If you want to get stronger on the squat, bench press, deadlift and overhead press, you need a programme that progresses and someone checking that it does. Most commercial gyms in Liverpool have the racks and barbells for this, though they get busy at peak times after work. JR plans your lifts, sets and loads week by week, and gives you alternatives for when the rack is taken. You report how sessions felt at each check-in and he adjusts the next block. You can message him about a lift between check-ins.

JR Coaching is online only. There is no studio in Liverpool and no in-person sessions: you follow your plan at your own gym or at home, and JR coaches you through weekly check-ins and messages.

Because it is online, it reaches every part of Liverpool: City centre, Baltic Triangle, Ropewalks, Toxteth, Aigburth, Allerton, Woolton, Wavertree, Anfield, Everton, West Derby, Childwall, and nearby Birkenhead, Bootle, Crosby, Southport.

More about online personal training in Liverpool.

Strength is a skill as well as a physical quality. You get stronger by practising a small number of lifts often, with loads that are heavy enough to matter and light enough to move well. A strength programme therefore looks different from a general gym routine. There are fewer exercises. The main lifts come first in the session, usually for lower reps and with longer rests. Accessory work follows, chosen to build the muscles and positions that limit each lift. Loads are planned in advance, so you walk in knowing what is on the bar. JR writes that plan around your current numbers and how many days you can train, then uses your log to decide the next step. Good planning keeps you progressing without grinding out maximum attempts every week.

The opening weeks set a baseline. You work at moderate loads, find weights you can lift for the prescribed reps with a little in reserve, and settle your technique. There is no need to test a one-rep max to begin. From there the programme adds load in small steps. Early on, many lifters can add weight most weeks. Later, progress is organised in blocks: a few weeks of building volume, a few weeks of heavier, lower-rep work, then an easier week to recover before the next block. Each main lift is usually trained about twice a week in some form. Your notes matter here. Telling JR that a set felt slow, or that a position felt awkward, lets him adjust loads, exercise choice or rest before a stall becomes a setback.

Almost every lifter hits a point where adding weight each session stops working. The usual response is to push harder at the same plan, which adds fatigue and nothing else. Stalls tend to have ordinary causes. The programme may have too little variation in load, so every session is the same hard effort. Recovery may be short: too little sleep, too little food, or too many hard days in a row. Body weight may be falling while you expect strength to rise. Or a weak point is holding the lift back and nothing in the plan addresses it. JR looks at the log and the check-in together to find which applies, then changes one variable. Often the fix is less dramatic than people expect: fewer heavy sets, more food, or a different accessory lift.