Programmes for every training objective.
Each service at Aldera is structured around measurable outcomes. From initial movement screening through to ongoing progress tracking, every programme operates within the same evidence-informed framework.
Delivered at the Florianigasse studio.
One-to-One Sessions
Individually structured sessions covering the full scope of the periodised plan — compound strength movements, accessory work, mobility protocol, and session recap. Each session is documented in the training log and used to inform load programming for the following week.
Session duration: 60 minutes. Frequency: two to three per week, as agreed in the initial goal-setting framework. Suitable for all experience levels following the intake movement screening.
Group Training
Small-group sessions capped at six participants. Each session follows a structured format: warm-up, primary movement block, conditioning element, and cool-down with flexibility drill. Group sessions are programmed as a cohesive block rather than as loosely themed individual workouts.
The shared environment introduces a structured accountability dimension without sacrificing the systematic approach applied in individual coaching. Participants receive a shared session recap following each group.
Periodised blocks with defined outcomes.
Progressive Strength Block
A structured 12-week periodised strength programme built around the compound movement patterns identified in the intake movement screening. Progressive overload applied across the squat, hinge, press, and row patterns. Includes an active recovery week at week four and eight, and a performance benchmark session at week twelve.
Endurance Development Block
Eight-week endurance development programme covering aerobic base building, lactate threshold conditioning, and sport-specific energy system work. Applicable to road running, trail, cycling, and multi-sport preparation. Includes weekly schedule integration with recovery session guidance and nutrition support around long-effort days.
Functional Fitness Programme
A ten-week programme focused on functional fitness, mobility work, and posture correction. Structured around the movement patterns most affected by sedentary working habits — thoracic extension, hip mobility, shoulder stability, and posterior chain activation. Includes flexibility training sequences and lifestyle coaching on rest-day routine.
Supporting services for every engagement.
Body Composition Assessment
Standardised anthropometric measurement using validated protocols. Circumference measurements, skinfold estimates where applicable, and functional performance benchmarks are recorded at intake and repeated at each mesocycle boundary. Assessment data is documented in the training log and reviewed at the goal-setting framework session.
Assessment is conducted at session one and repeated every four to six weeks. Results inform programming adjustments and provide a quantitative record of progress independent of subjective reporting.
Remote Workout Programming
The same periodised plan structure, training log system, and progress check-in format as in-person coaching — delivered entirely remotely. A written programme is provided at the start of each four-week block, with a scheduled weekly check-in by video and asynchronous training log review.
Remote clients begin with an in-person intake session for movement screening and baseline assessment. All subsequent coaching is delivered remotely. Suitable for individuals outside Vienna or with scheduling constraints that preclude regular studio attendance.
Specialist components available within any programme.
Movement Screening
Functional movement assessment covering the six primary patterns: squat, hinge, push, pull, carry, and rotation. Identifies asymmetries and compensatory strategies for programme integration.
Nutrition Guidance
Practical evidence-informed guidance on pre-workout fuel, post-workout recovery meals, daily hydration habits, and portion awareness — framed as lifestyle coaching rather than prescriptive directives.
Active Recovery Planning
Structured rest-day routine guidance including outdoor training options, morning movement sequences, and sleep quality practices. Embedded into the weekly schedule as a quantifiable variable.
Sports Conditioning
Sport-specific conditioning blocks applicable to team and individual sports. Energy system profiling informs the training load distribution across each weekly schedule within the conditioning cycle.
All new clients begin with the intake movement screening regardless of programme type. For individuals with no prior structured training history, the Functional Fitness Programme is typically the recommended starting point. It establishes the movement quality baseline required for higher-load strength work in subsequent blocks.
Yes. Hybrid periodised plans combining strength and endurance components are available for athletes preparing for events that require both qualities. The structure of a hybrid block is more complex and requires a longer intake process to establish appropriate load ratios. Discuss requirements at the initial goal-setting framework session.
Remote programme design accounts for the equipment available to the individual. Programmes can be structured for a commercial gym setting, a well-equipped home gym, or a minimal setup with resistance bands and bodyweight only. Equipment availability is discussed and documented during the intake session.
The training log is provided as a structured digital document at the start of each mesocycle. It contains the full weekly schedule, session-by-session load programming, and space for recorded outputs. Session recaps are appended following each training unit. The log is a live document shared between coach and client throughout the block.