Coached programmes
Six programmes coached by certified trainers, in person in Marrakech and over video call anywhere in Morocco. Each one answers a specific goal, with its own rhythm, level and session format — at home, in a gym, outdoors or online.
Method
The difference between someone who progresses and someone who stalls is rarely motivation — it is structure. A programme means one goal, a progression planned over several weeks, and measurable criteria to tell whether it is working. Without that, you repeat the same exercises at the same weights for months — and the body, which adapts fast, stops changing.
All our programmes follow the same logic: a four to eight week block with a clear focus, volume that rises gradually, then a lighter week before reassessing. Your coach picks the starting programme from your initial assessment, then adjusts it based on your feedback — pain, fatigue, the time you actually have.
Nothing forces you to stay on a single programme. The most common combination is two strength sessions plus one cardio or mobility session a week. That mix gives the best results on body composition while keeping your joints intact.
The catalogue
Every programme states its session length, the level it assumes and who it is for.
The foundation for everything else. Squat, deadlift, press, row: you learn the core movements properly first, then add load in measured, deliberate steps.
Short, hard intervals alternated with strength work, to maximise energy expenditure in limited time. The most effective programme when your diary is tight.
Flexibility, balance and breathing work, paired with postural strengthening. The essential complement if you sit all day, or if you train hard elsewhere.
Varied functional movement at high intensity: weightlifting, gymnastics and metabolic conditioning combined. Demanding, spectacular, and strictly for people who already own the basics.
Striking technique, footwork, guard and defence, coached by people who have competed. Brutal cardio and a real skill, not just calories burned.
The most open format: the programme is built entirely from your assessment, your medical constraints and your goals, without being tied to one discipline.
Comparison
The right programme depends first on your main goal and on the time you can genuinely give it each week.
| Programme | Main goal | Suggested rhythm | Level | Location |
|---|---|---|---|---|
| Strength & Conditioning | Strength, muscle mass | 2 to 3 / week | Beginner to advanced | Gym or home |
| HIIT & Fat Loss | Fat loss, cardio | 3 / week | Intermediate | Home, outdoors, online |
| Yoga & Mobility | Flexibility, back, recovery | 1 to 2 / week | All levels | Home or online |
| CrossFit & Cross-training | All-round performance | 3 to 4 / week | Advanced | Equipped gym |
| Boxing & Kickboxing | Cardio, technique, self-defence | 2 / week | All levels | Gym, home, outdoors |
| One-to-one bespoke | Whatever you need | 1 to 4 / week | All levels | Your choice |
One hour, minute by minute
The structure varies by programme, but the shape stays the same — and it explains why one coached hour is worth three on your own.
10 to 12 minutes of joint mobility and activation, chosen around the day's movements and your problem areas.
25 to 35 minutes on the exercise or circuit carrying the goal of the cycle, with technique corrected continuously and load adjusted in real time.
10 to 15 minutes on the weak points identified in your assessment: core, single-leg work, shoulders, posterior chain.
5 to 8 minutes of stretching and breathing, then a quick review: how it felt, loads written down, what to do before the next session.
Levels
Under six months of regular practice, or coming back after more than a year off. Technique and consistency come first: two sessions a week, light loads, and no chasing performance before the second month.
Six months to two years of practice, core movements under control, able to string 45 minutes together without falling apart. This is the level where planning starts to decide whether you keep progressing.
More than two years of structured training, good body awareness, meaningful loads. The work then turns to fine periodisation, weak points and recovery.
Help me choose
If you are hesitating, answer these three and send us your answers: we will point you in the right direction within 24 hours.
Lose fat, build muscle, hurt less, or perform. One main goal per cycle: wanting all of it at once is the single biggest cause of stalling.
Three hours a week, not the ones you wish you had. A programme followed at 80% beats a perfect programme abandoned after three weeks, every time.
Back or knee pain, past surgery, recent pregnancy, a chronic condition. Say so in the first conversation: it changes the programme, not whether it is possible.
FAQ
Length, level required, what you can combine: what to know before choosing.
Strength & Conditioning in its beginner version, twice a week, optionally with one Yoga & Mobility session. You build a technical and joint foundation first; intense cardio comes after four to six weeks, once the movements are clean.
Yes, and it is often recommended. The most common combination is two Strength & Conditioning sessions plus one HIIT or Mobility session. Your coach spreads them out to leave at least 48 hours between two sessions hitting the same muscle groups.
Between 40 and 75 minutes depending on the programme. A HIIT session rarely runs past 50 minutes including the warm-up; strength or CrossFit sits around 60 to 75. Longer sessions bring no extra benefit for the vast majority of people.
In its standard form, no: jumping and direction changes are poorly tolerated by a painful knee. There is a low-impact version — rower, bike, pushing work, floor circuits — that produces an equivalent cardio and metabolic effect. Flag the pain at the initial assessment so the coach starts on that variant.
Not necessarily. With two kettlebells, a pair of adjustable dumbbells and some bands, you can cover the first six to nine months of progression at home. A gym becomes genuinely useful once the loads you need exceed what the coach can carry — generally from the second year.
Unsupervised and done while fatigued, yes: it is the combination of technical movements and high intensity that causes problems. Coached, with movements scaled to your level and a progression that is respected, the injury rate is comparable to other strength sports. That is precisely why we class it as advanced.
A block runs four to eight weeks. You do not change programme because you are bored, but because progress has stopped or the goal has shifted. Between two blocks your coach usually schedules a lighter week to let the body recover.
All of them, without exception. The strength programming is identical — the fear of "getting too muscular" matches no physiological reality. The only adaptations concern pregnancy, the postpartum period and post-operative recovery, which need a specific protocol.
Yes, by shifting the sessions and cutting the volume. The most used slot is an hour before breaking the fast for light sessions, or two to three hours after for strength work. Weekly volume drops by about a third while intensity is maintained, which is enough to hold on to what you have built.
Send us your goal and your availability: we will suggest the right programme and the right coach, with no commitment.