Personal coaching · Australia
Lock in.
Train smart.
One-on-one coaching for strength, muscle, fat loss and everyday fitness. You get a program written for you, loads set by RPE, and every session waiting on your phone before you walk into the gym.
Back squat
3 × 5 @ RPE 8 · 1RM 180 kg
What coaching includes
A program written for you. Not a template.
Every block is written around your goal, your schedule and how your last block went. Then it is adjusted week to week from what you log.
Programming
Ten-week blocks built around your goal, your equipment and the days you can train. Each session has its warm-up, main lifts, accessories, abs and cool-down laid out in order.
- Goal-based
- RPE-based loading
- Your equipment
Feedback
You log weights and RPE as you train. Your coach sees every set, adjusts loads when the bar moves faster or slower than planned, and keeps the next week honest.
- Set-by-set logs
- Load adjustments
- Session reminders
Nutrition
Log food by searching, picking a favourite or scanning a barcode. Enter the weight and calories, protein, carbs and fat are worked out for you.
- Barcode scan
- Saved foods
- Daily macros
Activity & progress
Log your other training too, like runs, rides, HIIT and walks, with an estimate of the calories you burned. Track body weight, measurements and check-ins, and watch the trend over each block.
- Other activity
- Body weight
- Check-ins
How a block runs
Ten weeks. One direction.
Intensity climbs across the block while volume comes down. By the end we retest your key lifts and numbers, and the results set the loads for the next block.
Relative intensity by week
Weeks 1–4 · Build
Higher volume at RPE 6–7. Technique, work capacity and a base for the heavier weeks.
Weeks 5–8 · Strength
Fewer reps, heavier top sets at RPE 7–9. Accessories narrow to what moves your lifts.
Weeks 9–10 · Test
Taper and retest. New numbers go straight into the app.
How loads are set
Your RPE chart, in kilos.
For the big lifts, loads are set by RPE: how hard a set felt, out of 10. RPE 8 means you had two reps left. Try it: enter a max and tap any cell to load the bar.
| Reps | RPE 10 | RPE 9 | RPE 8 | RPE 7 |
|---|
Loads are rounded to the nearest 2.5 kg. Example maxes shown. Percentages follow the standard RPE chart your coach uses in the app.
5 @ RPE 9
20 kg bar, no collars
The app
Your program lives in your pocket.
Every client gets the Lock In Athletics app. It opens in any phone browser, so there is nothing to download from an app store.
Today's session
Open the app and your session is there, from warm-up to cool-down.
Log as you lift
Record weight, reps and RPE for each set. Your coach sees it straight away.
Food logging
Search, scan a barcode or pick a favourite. Macros are calculated from the weight.
Reminders
Notifications for sessions and check-ins, sent to your phone.
Other activity
Log runs, rides, HIIT and walks, with an estimate of the calories burned.
Progress
Body weight, measurements and check-ins, charted block after block.
Log weight, reps and RPE set by set, with your last session shown and a rest timer.
Your coach
Francisco D'Avila
I coach anyone who wants to get better and stronger. A person who wants change will make it happen, experienced or not.
The training will be as efficient as possible, with your strongest and weakest parts put to work the way they need to be used.
A ball in motion will go further than waiting to strike at the best time. Waiting only delays how far you could have gone. So strike now.
Qualifications
- Certificate III & IV in Fitness
- High Achiever Award, Certificate IV
- First Aid & CPR certified
- Support healthy eating for individuals
- Exercise science principles in fitness instruction
Experience
- Personal body transformation
- 6 years of resistance training
- Martial arts training & coaching
- Fatigue management planning
- Fluent in Portuguese (Português Brasileiro)
Specialties
- Hypertrophy training
- Strength and conditioning
- Fat loss
- Nutritional advice
- Building gym confidence and consistency
Questions
Before you apply
Do I need to be experienced?
No. Clients range from first-time lifters to people with years of training. Your program is written around your goal, your experience and what you have access to.
I don't know my maxes. Is that a problem?
Not at all. Your first block starts with estimates from your recent training, and RPE keeps the loads right while we find your real numbers.
How does the app work?
You get a login for app.lockinathletics.com.au. It runs in your phone's browser and you can add it to your home screen. Your sessions, logs and food diary are all in one place.
Can I train at my own gym, or at home?
Yes. Tell me what equipment you have when you apply and the program is written around it.
How much does coaching cost?
It depends on how you want to train. Apply below and I will send you the details.
What happens after I apply?
I read your application, then email you to talk through your goals and how coaching would work for you.
Apply
Start your first block.
Tell me where you're at and what you want to achieve. I read every application and reply personally by email.