── Training ModelFUNCTIONAL
EXERCISE
A training system grounded in natural movement patterns, preparing the body for daily life and athletic goals.
What. How. When.
Every session is built around your goals and your current phase. No generic programmes — only yours.
Scientific screening, progressive overload, and continuous feedback. Every movement serves a purpose.
Each development phase has its own timeline. Phases aren't skipped — they're earned.
FOUNDATION
Movement analysis, posture assessment, and personal screening.
One-on-one observation and movement screening tests. High accuracy, zero external load.
The first 2–4 weeks of your programme. Cannot be skipped or shortened.
BUILD
Developing stability, mobility, and fundamental movement patterns.
Low load, high control. Form first, load second.
Begins after Foundation is complete. Typically lasts 4–8 weeks.
DEVELOP
Functional strength, endurance, and coordination development.
Progressive overload, multi-joint movements, and periodic testing.
After Build phase. Load and intensity begin to increase.
PERFORM
Goal-focused intensity, personal records, and lasting habits.
Data-driven programme revision, high intensity, and long-term planning.
This phase has no end. Every record defines a new ceiling.
Which phase are you at?
Let's begin with an assessment session. At SAM'S PT Studio, the first step always starts with listening.