TJ COACHES
Train like the result is the only thing that counts.
Coach TJ builds programming for people who are done negotiating with themselves. Online coaching, or a program built for exactly what you're training for.
The approach
This isn't a soft experience. It's a program, built by someone who expects you to actually run it.
No countdowns to a "dream body," no manufactured urgency, no pretending training is fun every single day. TJ Coaches is built on the same three things every result is actually built on: a plan that makes sense, consistency you can sustain, and the discipline to keep going after the novelty wears off. If you're looking for motivation, look elsewhere. If you're looking for a program that works if you work it, you're in the right place.
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Would train this way again
The catalog
Six programs. Pick the one built for you.
Each one is an 8-week PDF training guide — sets, reps, percentages, rest times, and progression laid out week by week. No guessing, no generic templates.
8 weeks
Selection
Selection-standard conditioning, for people who don't get to opt out of the hard part.
8 weeks
Groundwork
A structured deficit and a lifting program that stops you losing the muscle along with the fat.
8 weeks
Lean Season
An 8-week hypertrophy block built to bring up the muscle that shows and strip the fat that hides it.
8 weeks
Total
An 8-week block built around the squat, bench, and deadlift — for lifters training to move a heavier number, not just look like they could.
8 weeks
Race Pace
An 8-week block built around what Hyrox actually demands: running under fatigue, and moving well when your legs are already gone.
8 weeks
Commando
Eight weeks built for the Royal Marines Candidate Preparation Course — running, load carriage, and calisthenics volume that doesn't let up.
Not sure which one?
Answer four questions. Get matched.
We'll match you to a program and a nutrition plan — and show you the discounted price if you want both.
Find my planFrom people who ran it
Results, reported by the people who did the work
No fluff, no check-ins that felt like a formality. Every week the program actually changed based on what I reported. First coach who's adjusted things because of my data, not just my mood.
R. Adeyemi — Standard Coaching, 5 months
I've bought programs before that never accounted for the fact I train at 5am with a barbell and nothing else. Total didn't need a single substitution.
M. Okafor — Total — Powerlifting
Selection was the first program that made me train tired on purpose. That's exactly what the course was going to do to me anyway.
J. Bryce — Selection — Military Prep
For the long haul
Or skip the PDF. Train directly with Coach TJ.
Online coaching means a program built around your body, your schedule, and your equipment — not a template. A nutrition plan that matches your goal. Weekly check-ins that actually change your training, not just track it. Direct access when something doesn't make sense.
Nutrition
Three 14-day nutrition plans, built the same way the training is.
50 recipes each. Full macros, timings and method on every page, built from a standard UK supermarket shop. No generic calorie target pulled from an app.
Not ready to buy yet?
Get training notes, straight from Coach TJ.
Occasional emails on programming, nutrition, and what actually moves the needle. No spam, unsubscribe any time.
Six 8-week blocks. Pick your goal.
View programs