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Everything you need to coach yourself. Read before a session. Log after.
The one rule
Quality reps build skill. Junk reps build bad habits.
End the set when form breaks — not when the timer says so.
RPE (Rate of Perceived Exertion)
After each set, ask: how hard did that feel?
| RPE | What it means |
|---|---|
| 1–3 | Easy, barely trying |
| 4–6 | Working but comfortable |
| 7 | Challenging — a few more seconds left |
| 8–9 | Hard, close to limit |
| 10 | Maximum — couldn't do more |
Before each session — pick ONE focus
Every session has one WIN (What's Important Now). Don't mix.
| Focus | What it is | Examples |
|---|---|---|
| Capacity | Building the physical base | Toe wheeling holds |
| Skill | Clean technique repetitions | Tricks, basics, spins |
| Performance | Routine under pressure | Choreo, full run-throughs |
During the session — read the signals
| What you notice | What it means | What to do |
|---|---|---|
| Form holds, RPE 4–6 | Too easy | Progress next session |
| Form holds, RPE 7–9 | Right zone | Hold this load next session |
| Form breaks before time is up | Past effective zone | Stop the set now |
| RPE 9–10, or drained after | Overreached | Back off next session |
After each session — log these four things
- What you did (sets × duration, supported or not)
- RPE per set (or one overall)
- Did form hold to the end? Y / N
- Energy after: could continue or drained
That's enough. Trends across sessions matter more than any single number.
When to progress, hold, or back off
| Signal | Decision |
|---|---|
| RPE dropping at same load, 2 sessions in a row | Progress — change ONE variable |
| Form held but RPE still 8–9 | Hold — repeat the same load |
| Form broke, or drained after | Back off — reduce sets or duration |
Progress one variable at a time:
- Duration first (e.g. 30s → 40s)
- Then sets (e.g. 3 → 4)
- Then intensity (e.g. supported → unsupported)
Monthly structure
3–4 weeks of progressive load, then one deload week.
Week 1: Establish the load
Week 2: Small step up (add 10s, or 1 set)
Week 3: Push to peak
Week 4: Deload — cut sets by ~40%, keep same duration/intensity
Deload week will feel easy on the first set. That's correct — fatigue from later sets is expected. It's one week, not one month.
With 3 sessions/week + competition in September
Suggested split per session:
- 15–20 min: capacity (toe wheeling holds)
- Rest: routine / skill / choreo
| Session | Focus |
|---|---|
| Session 1 | Capacity (strength — unsupported holds) |
| Session 2 | Routine run-throughs + skill |
| Session 3 | Capacity (endurance — supported holds) + routine |