COACHING
FORMATS
Seven structured service formats are available at the Tarlona studio. Each is built around assessment data and designed for a specific training context.
Technique coaching — studio session, 2026
One-to-one session — bench press coaching
One-to-One Sessions
The primary coaching format at Tarlona. Each session is conducted by the client's assigned coach and runs to a programme derived from the initial assessment. Session duration is 60 minutes. The coach observes, corrects form, adjusts load as appropriate, and records session data for the training log.
One-to-one sessions are available across all service tiers at the studio: strength work, endurance sessions, flexibility-focused sessions, and sports conditioning all operate under this format. The session type is dictated by the individual programme, not selected at the door.
Minimum engagement: eight sessions (one block). Scheduling is confirmed in advance on a weekly basis. Missed sessions can be rescheduled with 24-hour notice.
Group Training
Tarlona's group format operates with a cap of six participants per session. Classes are not open public sessions — participants must have completed a movement screening and been assigned an appropriate group class by their coach. This ensures that group sessions are matched to individual capacity.
Session content rotates across functional fitness circuits, conditioning blocks, and mobility-focused work. A single coach leads each session, with a second coach present when three or more participants are in attendance. Session notes are maintained for each participant.
Group classes run on a rolling monthly schedule. Times are published at the beginning of each month. Advance booking is required. Places are allocated on a first-come basis with a waitlist for full sessions.
Group conditioning session — 6-person cap, 2026
Strength block preparation — load documentation
Periodised Strength Programmes
Tarlona's strength programme format is structured as a periodised block: typically 8 or 12 weeks, with clearly defined load progression, rest-day scheduling, and deload weeks built into the macrocycle. The structure follows the coach's reading of the individual's assessment data, not a generic template.
Programming specifies movement selection, weekly set-and-rep scheme, and loading targets for each session. Adjustments during the block are made by the coach on the basis of session log observations, not by the participant independently modifying the programme.
Strength programme delivery is available in paired form with one-to-one sessions (in-studio implementation) or as written-only remote delivery, provided the initial assessment has been completed in person.
Assessment Formats.
Body Composition Assessment
Completed using standardised skinfold measurement and circumference recording at eight anatomical sites. Results are recorded in the individual's training log and referenced at each subsequent check-in. The assessment takes approximately 30 minutes and is conducted in the studio's dedicated assessment room.
Body composition data is used by the coaching team to inform programming decisions, specifically load-to-bodyweight ratios, recovery scheduling, and goal-setting frameworks. It is not presented as a weight-management target in isolation.
Movement Screening
A structured movement screening session assessing seven fundamental movement patterns: overhead squat, hurdle step, inline lunge, shoulder mobility, active straight-leg raise, trunk stability push-up, and rotary stability. Each pattern is scored and noted.
Screening findings directly inform movement selection in the initial programme block. Patterns scoring below a set threshold are flagged for corrective work and assigned priority before primary strength or conditioning goals are introduced.
Specialist Coaching.
Endurance Coaching
Structured endurance programming for runners, cyclists, and multi-sport athletes. Blocks are periodised across 12 weeks minimum to allow for base-building, intensity progression, and taper phases. Zone-based training structure is used. Requires initial fitness baseline assessment.
Flexibility & Mobility Work
Targeted flexibility and joint mobility programming, typically delivered as a standalone monthly block or integrated as a corrective complement to a primary strength or endurance programme. Includes static and dynamic stretching protocols, joint mobilisation sequences, and posture correction work.
Sports Conditioning
Sport-specific conditioning blocks for athletes preparing for competition, a sporting season, or a specific physical challenge. Programming is built around the movement demands and energy systems of the target sport. Available formats include football, tennis, cycling, trail running, and bespoke sport briefs.
Nutrition Guidance & Lifestyle Coaching.
Tarlona coaches offer general lifestyle coaching as a complement to any active programme. This covers guidance on balanced meal structuring and portion awareness, pre-workout fuelling habits, post-session recovery nutrition, hydration patterns, sleep quality frameworks, and active recovery scheduling. This guidance is informational and evidence-informed.
Where an individual's nutrition requirements are specific — relating to a particular sporting category, body composition objective, or identified dietary requirement — the studio works in partnership with qualified nutrition professionals and can provide a referral on request.
Discuss Your Needs
Post-session review — lifestyle coaching notes, 2026
Begin with an Assessment.
Every engagement at Tarlona starts with a movement screening and baseline assessment. Contact the studio to reserve your initial session.