Build Stronger, Move Smarter: The Coaching Blueprint of Alfie Robertson

From Goals to Game Plan: A Coach’s System for Sustainable Fitness

Real progress in fitness starts with clarity. Before any program begins, an effective coach aligns goals with a client’s schedule, stress levels, and training history. Instead of vague aims like “get in shape,” the process defines measurable targets—improve a 5K time by 90 seconds, add 15 kg to a trap-bar deadlift, or complete three unbroken strict pull-ups. The next step is mapping these goals to movement patterns—hinge, squat, push, pull, carry, and locomotion—so that every session builds the skills required. Capacity (how much) and skill (how well) both matter, and a well-structured plan deliberately trains both.

Assessment drives intelligent design. Baselines such as a single-leg balance test, a 60-second dead hang, controlled tempo split squats, or thoracic rotation checks reveal strengths, mobility restrictions, and stability gaps. These data points inform exercise selection and loading strategies. For instance, a stiff upper back might shift focus toward landmine presses, half-kneeling lifts, and targeted mobility blocks before introducing heavy overhead work. Similarly, if knee valgus appears on squats, the plan uses tempo goblet squats, step-downs, and sled drags to groove safer mechanics while building force tolerance.

The macro view matters. Programs are typically split into foundation, build, and peak phases, with planned deloads to protect joints and nervous system readiness. Foundation emphasizes movement quality, joint health, and work capacity—shorter rests, more control, and submaximal loads to engrain patterns. Build phases layer progressive overload: more volume or intensity, tighter rest intervals for conditioning, and focused accessory work to shore up weak links. A peak phase refines performance, trims fatigue, and highlights test movements—perfect for a key race, a strength milestone, or a performance evaluation at work.

Habits make the strategy stick. Environment design—laying out gym clothes the night before, scheduling sessions like meetings, and automating nutrition basics—removes friction. Micro-commitments keep consistency high: five minutes of mobility before coffee, a walk during lunch, a quick evening workout finisher. Working with Alfie Robertson helps bridge the gap between plan and practice, translating goals into reliable systems that adapt to travel, deadlines, and shifting priorities without derailing momentum.

Smart Workouts: Progression, Technique, and Recovery

A smart session is more than random exercises; it’s a coordinated stressor with a clear purpose. Start with a ramped warm-up that moves from joint prep to pattern priming: breathing drills for ribcage mechanics, dynamic mobility for hips and thoracic spine, then groove the day’s main patterns with light sets. The main lift—say, a trap-bar deadlift or front squat—carries the highest neurological demand and sets the tone. Compound lifts develop strength and resilience; accessory work addresses asymmetries; and conditioning circulates blood, clears fatigue, and builds energy systems that support the rest of life.

Progression doesn’t mean maxing out every time. A better approach uses reps-in-reserve (RIR) or rate of perceived exertion to manage intensity. For example, three sets of five at 2 RIR, then add a rep next week, or add 2.5–5 kg while keeping the same exertion. Wave loading and step-loading cycles keep the body responsive, while tempo—like 3-second eccentrics—expands stimulus without excessive load. Technique is king: bracing the trunk, maintaining a neutral ribcage, using the foot tripod for balance, and keeping scapulae engaged on presses all reduce energy leaks and lower injury risk.

Conditioning blends aerobic efficiency with recovery. Zone 2 cardio, brisk walking, and cyclical machines improve mitochondrial function and speed up between-set recovery. Shorter, higher-intensity finishes—sled pushes, kettlebell swings, or bike sprints—add power and metabolic flexibility without wrecking the next day’s training. Mobility fits where it’s needed most: brief, targeted drills in the warm-up, interspersed during rest periods, or as short evening routines to restore range and tissue quality.

Recovery is programmed, not guessed. Sleep anchors the plan—7–9 hours supports hormone balance, learning, and tissue repair. Protein intake—about 1.6–2.2 g/kg/day—is a simple win for muscle gain and recovery. Hydration, micronutrients from varied plants, and timing 20–40 g protein around training help too. Subjective readiness plus simple metrics (resting heart rate, morning stiffness, grip strength) guide day-to-day adjustments. Deloads appear every 4–8 weeks or when performance plateaus, ensuring the ability to train hard when it counts. Done well, a thoughtful workout structure makes results inevitable without burnout.

Real-World Training: Case Studies and Sub-Topics That Make or Break Results

Consider a time-crunched new parent who wants energy back and a stronger back. Four 30-minute sessions per week, built around a push/pull/hinge/squat split, balance intensity with recovery. Day 1 might center on a landmine squat and single-arm row; Day 2 on hip hinges and push-ups with tempo; Day 3 on step-ups and chest-supported rows; Day 4 on carries and kettlebell swings. Each day ends with 6–10 minutes of EMOM conditioning. The result is sustainable density, meaningful strength, and enough conditioning to climb stairs without breathlessness—all while respecting sleep disruptions.

For a desk-bound professional with shoulder tightness and nagging low back fatigue, technique and mobility take the spotlight. A “spine-sparing” hinge—hip-dominant patterns with neutral bracing—replaces sloppy deadlifts. Rows outnumber presses two-to-one; bottom-up kettlebell work trains grip, rotator cuff, and scapular control; thoracic rotation drills precede lifts. Daily five-minute mobility snacks prioritize hip flexors, lats, and deep 360-degree breathing. Within six to eight weeks, the blend of movement quality and intelligent loading often yields painless patterning and smoother posture—critical foundations for long-term fitness.

For a masters athlete chasing performance without overuse, minimum effective dose rules. Two strength sessions anchor the week with low-rep, high-quality lifts (front squats, RDLs, weighted carries). One power session—med-ball throws, jumps, or kettlebell swings—maintains explosiveness vital for aging athletes. Aerobic work is mostly Zone 2 with occasional short sprints. Recovery includes a mobility flow after training, evening walks for parasympathetic downshifting, and one weekly “luxury” recovery input like a massage or dedicated breathwork. The philosophy: maintain muscle, protect joints, and periodize so that the big efforts align with competition or adventure.

Sub-topics influence outcomes as much as sets and reps. Nutrition sits on a spectrum of simplicity: anchor protein and produce at every meal before worrying about supplements. Hydration supports performance and cognition; tracking two liters plus active losses is an easy baseline. Mindset matters—framing sessions as practice decreases pressure and boosts consistency. Data helps if it’s actionable: a simple log of loads, reps, RIR, and sleep beats an overload of unread graphs. When in doubt, start with the smallest step that changes behavior, then layer in complexity. If accountability is needed, a seasoned coach can translate objectives into behaviors, adjust programs in real time, and steer plateaus into breakthroughs—exactly the type of guidance people seek when they decide it’s time to elevate how they train.