Personal training · small blocks · written plans
Lark Dapple coaches adults who want to get stronger without wrecking their week. Every client works from a written six-week plan, trains in a capped block of four, and gets the plan rewritten when the numbers say it is time.
How training works
Nothing here is improvised on the day. You always know what this session is for and what the next six weeks are building towards.
Forty-five minutes: what you want to be able to do, what your week actually allows, past injuries, and a simple movement screen. No selling, no pressure to book on the spot.
You leave with a six-week plan naming every session, the main lifts, the starting loads and the two or three things you should feel changing first.
Sessions run in blocks of four so progress is measured, not guessed. Between blocks you can pause without losing your usual slot for a fortnight.
At week six we compare the plan to what happened, retest the key movements, and rewrite. Plans that are working get extended; plans that are not get changed.
Choose a track
Most people start in one track and move across as their goal changes. You are not locked in — the track sets the priority of the plan, not the ceiling.
Best for: first barbell year
Format: 60 min · one-to-one or pairs
Best for: coming back after a break
Format: 45 min · studio + own runs
Best for: desk-heavy weeks
Format: 45 min · one-to-one
Two racks, a platform, dumbbells to 40kg, sleds and a turf lane. One session at a time, so nobody is waiting for a bar or training around a queue.
Week at a glance
Slots are fixed for the length of a block so the same time is yours each week. Early mornings fill first; Thursday evenings are usually the last to go.
Main lift, one accessory pair, finisher. The busiest slots of the week.
Studio work paired with the run you are due that week.
Any track. Good for people who cannot commit to a fixed morning.
Mobility-led sessions and the retests that close a six-week block.
Two-person sessions, plus the free consultation slots for new clients.
Sessions pause for a week each quarter while plans are rewritten. You will hear about it a block ahead, never on the day.
The coach
I came to coaching from a decade of getting it wrong on my own — too much volume, no plan, and a hamstring that kept reminding me. What changed things was writing the week down and being honest about what I could repeat. That is the whole approach, and it is what I teach.
Before you book
No. Strength base exists for exactly that — the first block teaches four movements with light loads and a lot of feedback. Most people spend two or three sessions on technique before the weight becomes interesting, and that is the point.
Sessions are 45 or 60 minutes depending on the track. Blocks are four sessions, and most people train once or twice a week. Twice a week makes progress obvious sooner; once a week still works if the plan for the rest of your week is realistic.
Tell me at the consultation. We work around it, choose variations that load the area without aggravating it, and note what makes it worse. If it needs assessing rather than coaching, I will say so and we can plan around your appointments instead.
Flat shoes, clothes you can move in, and water. The studio has chalk, belts, straps and sleeves you can borrow. If you are on the return-to-run track, bring the shoes you actually run in rather than a new pair.
Move a session by giving a day's notice and we will find another slot in the same week where possible. Blocks can be paused once for up to a fortnight without losing your regular time; longer breaks release the slot back to the schedule.
Only what the plan says, and the plan is written around the time you told me you have. That might be one short session at home or nothing at all in a heavy work week. Plans that assume five free evenings you do not have are the reason most training stops.
Start here
Tell me what you are hoping to change and when you can realistically train. I reply with the slots that fit and what the first block would look like.