Question 1

Who is the TDG x Nutrition for?

Accepted Answer

Boost your performance, recovery and overall health and wellbeing with a nutrition program that helps you to build long lasting habits. 
 
After filling out a questionnaire you get your personalized macros.
We will work on more than 'just' macro tracking. Our habit based approach helps you to implement long lasting habits and improve not only your nutrition but also your mindset.

Question 2

Who is the TGL Coaching for?

Accepted Answer

You want to change something & want to feel good and happy within your body?
Within the coaching you learn to unlock your full potential, feel more energized & happy through sustainable & small changes - one at a time

Question 3

How often do you take on new clients?

Accepted Answer

I take on new clients usually at the beginning of each month if I have free capacity. 
If you can't book the coaching right now, you can add yourself to a waiting list & I will get in contact with you, once I have free spots available :)

Question 4

How do we keep track of my progress?

Accepted Answer

We will have weekly check-Ins. 
On those check-in days you fill out different metrics like weight, stresslevel and mood and every two weeks take progress pictures and do different measurements (eg. chest). 
 
You can also contact your coach in case you have any questions. Additional to that you get a weekly habit that you can work on the upcoming week.

Question 5

Can I test the program?

Accepted Answer

Our nutrition product has no trial option. 
 
You can test both programs TDG Athlete as well as TDG Competitor two weeks for free.
If you don't like it you can cancel it within the two week period.

Question 6

Who is my coach?

Accepted Answer

Hi, my name is Sophie and I will be your coach. 
I work as a certificated Precision Nutrition L1 Coach since 2019 and my mission is to help you change your life by forming productive and positive habits.

Science is the foundation of my work - and here is the thing: most of us already know what we should do, but to put things into practice so it works in the 'real world' is a challenge. This is what I am here for

Further education / 
- Advanced Nutrition Certificate in Nutrition Coaching for Athletes 
- Advanced Nutrition Certificate in Nutrition for metabolic Health 
- Advanced Nutrition Certificate in Change Psychologie

Question 7

How do we keep track of my progress?

Accepted Answer

We will have weekly check-Ins via our App. 
On those check-in days we look at the development of different metrics such as your sleep & stress level, but also how consistent you are with the habits we discuss.

Depending on your goals we can, but don't have to, include metrics such as your weight or progress pictures. We will figure this out during our 30 minute onboarding call.

Question 8

Who is the TDG Athlete track for?

Accepted Answer

Get in and out of the gym in less than 90 minutes with the TDG Athlete track! 
Improve your skills, strength and endurance and get fitter than ever before with this program. 
Each training session is scaleable to three different levels.
Use our session notes and workout instructions to get the right stimulus.

Question 9

What is the difference between the TDG x Nutrition Coaching and the TGL Coaching

Accepted Answer

The TDG X Nutrition Coaching includes the TDG Training program (optional) and within the coaching process we will have a bigger focus on your nutrition and how this impacts your training. of course health habits such as sleep, stress management etc. also play a big role here.

With the TGL Coaching - your nutrition is part of the coaching too, but there will be a bigger emphasize onother aspects too. Also how we look at your nutrition will be more lead by how your feel within your body. 
The TGL Coaching includes a 30 minute onboarding call to get to know each other :)

if you are not sure which coaching suits you the best, just send me a message via mail or instagram and I am happy to help you.

Question 10

Can I just jump on the program and start with todays session?

Accepted Answer

Absolutely! There’s no need to do any specific testing before you start our TDG Athlete program. 
 
That being said, there are some tests we recommend doing to set the right stimulus for each training session. To give you some examples, these include 1 RMs of all main lifts or a 2k row test. We implement test weeks on a regular basis, so don’t worry if you don’t know your numbers yet. If you are not sure what numbers to use at the start, shoot us a message on the app.

Question 11

How can I renew my subscription?

Accepted Answer

If you already tried the program 2 weeks for free you can renew your subscription via your WodUp Account.
Just log into your account > click on 'billing' and choose the program you want to sign-Up for.

Question 12

Who is the TDG Competitor track for?

Accepted Answer

Our TDG competitor track is for those of you who are looking to compete in the sport of fitness.
Each training day includes up to 2 sessions - Improve all areas of your fitness through dedicated strength cycles, daily skill and accessory work as well as endurance pieces.

Question 13

How long do the sessions take?

Accepted Answer

The Main Session icluding the Warm Up is around 75min. The programs come with optional parts, you can add these depending on time & energy / strength & weaknesses.

Question 14

How long do the sessions take?

Accepted Answer

The Main Session icluding the Warm Up is around 75min. The programs come with optional parts, you can add these depending on time & energy / strength & weaknesses.

Question 15

Can I just jump on the program and start with todays session?

Accepted Answer

Absolutely! There’s no need to do any specific testing before you start our TDG Competitor program. 
That being said, there are some tests we recommend doing to set the right stimulus for each training session. To give you some examples, these include 1 RMs of all main lifts or a 2k row test. We implement test weeks on a regular basis, so don’t worry if you don’t know your numbers yet. If you are not sure what numbers to use at the start, shoot us a message on the app.

Question 16

How can I renew my subscription?

Accepted Answer

If you already tried the program 2 weeks for free you can renew your subscription via your WodUp Account. 
Just log into your account > click on 'billing' and choose the program you want to sign-Up for.

Question 17

Who is the Box Programming for?

Accepted Answer

Whether your goal is to get your first muscle-up, get fit from home, compete in a local competition or become a Sanctionals athlete – we’ve got your back!
Each training session is scaleable to three different levels.
Use our session notes and workout instructions to get the right stimulus. 
Choose the right track depending on your goals: TDG Athlete (one session per day) and TDG Competitor (up to two sessions a day). Both include our home gym program.

Question 18

How long do the sessions take?

Accepted Answer

We have two program options for you –
TDG Athlete: 60-90 minutes per session 
TDG Competitor: 2-3 hours total per day (two sessions)

Question 19

What kind of equipment do I need to follow the Box Programming?

Accepted Answer

With both tracks (TDG Athlete and TDG Competitor), you’ll receive access to our regular programming and our home gym program. The regular program uses standard gym equipment, and our home gym track requires minimal to no equipment at all.

Question 20

Can I test the program?

Accepted Answer

Yes! Both programs – TDG Athlete and TDG Competitor – can be tested for two weeks free of charge. If you’re not satisfied, you can cancel anytime within the two-week trial period. 
Our nutrition program has no trial option.

Question 21

Do you have options for athletes that train from home?

Accepted Answer

Yes, both programming tracks offer home gym sessions that require minimal to no equipment. 
The regular and home gym options are given together, which means that you can easily switch back and forth between them on days you’re at the gym and days when you need to train at home. 
If you only need a home gym program, TDG Athlete is the best option for you.

Question 22

Do you offer nutrition coaching?

Accepted Answer

For both training programs, you can add our nutrition package on top. With the help of good nutrition, you can improve your overall performance and recovery as well as live a happier and healthier life! 
Check out our Nutrition page for more information.

Question 23

Do you offer programs for affiliates?

Accepted Answer

We have a program for affiliates that includes seven 60-minute training sessions per week. 
Each session features a main training piece that focuses on developing strength, skill or conditioning, in addition to a daily metcon. Sessions also include a warm-up and daily stretching. 
Check out our Affiliate page for more information.

Question 24

How can I renew my subscription?

Accepted Answer

If you already tried out the program 2 weeks for free, you can renew your subscription here: 
 
www.theboxprogramming.com/checkout

Question 25

WHO IS THE CLASS PROGRAMMING FOR?

Accepted Answer

WHETHER YOUR ATHLETES GOAL IS TO GET THEIR FIRST STRICT PULL-UP, MUSCLE UP, BUILD STRENGTH OR JUST WANT TO HAVE A FUN SESSION AT YOUR BOX - WE'VE GOT YOUR BACK. 
 
EVERY SESSION IS FULLY ADAPTABLE TO THE INDIVIDUALS IN THE CLASS. 
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS FOR THE ATHLETES.

Question 26

HOW LONG IS A TRAINING SESSION?

Accepted Answer

THE TRAINING SESSION IS PROGRAMMED FOR A FULL HOUR. 
 
WARM UP - 10 MIN
MAIN SESSION - 15-40 MIN
WOD// ACCESSORY - 5-25 MIN
COOL DOWN - 3-10 MIN

Question 27

DO YOU PROGRAM RESTDAYS?

Accepted Answer

We provide you with a 7day/week program. 
Athletes in your box should schedule their own Rest- & recovery days.

Question 28

DO YOU PROGRAM TEAM WORKOUTS?

Accepted Answer

EVERY SATURDAY WE PROVIDE YOU WITH A TEAM WORKOUT. 
THEY ARE AWESOME TO BUILD YOUR COMMUNITY.

Question 29

WHAT EQUIEPMENT DOES MY BOX NEED?

Accepted Answer

AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUTE. 
 
IF YOU HAVE ANY SPECIFIC QUESTION FOR A SUBSTITUT YOU CAN ALWAYSN CONTACT US VIA APP (WODUP). WE ARE HAPPY TO HELP.

Question 30

WHO IS THE AFFILIATE PROGRAM FOR?

Accepted Answer

WHETHER YOUR ATHLETES GOAL IS TO GET THEIR FIRST STRICT PULL-UP, MUSCLE UP, BUILD STRENGTH OR JUST WANT TO HAVE A FUN SESSION AT YOUR BOX - WE'VE GOT YOUR BACK. 
 
EVERY SESSION IS FULLY ADAPTABLE TO THE INDIVIDUALS IN THE CLASS. 
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS FOR THE ATHLETES.

Question 31

HOW LONG IS A TRAINING SESSION?

Accepted Answer

THE TRAINING SESSION IS PROGRAMMED FOR A FULL HOUR. 
 
WARM UP - 10 MIN
MAIN SESSION - 15-40 MIN
WOD// ACCESSORY - 5-25 MIN
COOL DOWN - 3-10 MIN

Question 32

DO YOU PROGRAM RESTDAYS?

Accepted Answer

NO - WE PROVIDE YOU WITH A 7 DAY PROGRAM. 
ATHLETES OF YOUR BOX SHOULD SCHEDULE THEIR ON REST- & RECOVERY DAYS.

Question 33

DO YOU PROGRAM TEAM WORKOUTS?

Accepted Answer

EVERY SATURDAY WE PROVIDE YOU WITH A TEAM WORKOUT. 
THEY ARE AWESOME TO BUILD YOUR COMMUNITY.

Question 34

WHAT EQUIEPMENT DOES MY BOX NEED?

Accepted Answer

AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUTE. 
 
IF YOU HAVE ANY SPECIFIC QUESTION FOR A SUBSTITUT YOU CAN ALWAYSN CONTACT US VIA APP (TRUECOACH). WE ARE HAPPY TO HELP.

Question 35

WHO IS THE BOX PROGRAMMING FOR?

Accepted Answer

WHETHER YOUR GOAL IS YOUR FIRST MUSCLE-UP, COMPETE IN YOUR FIRST LOCAL COMPETITION OR BECOME A SANCTIONAL LEVEL ATHLETE - WE'VE GOT YOUR BACK!
 
EVERY SESSION IS SCALEABLE TO THREE DIFFERENT LEVELS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS.

Question 36

HOW LONG DO THE SESSIONS TAKE?

Accepted Answer

WARM UP - 10-15 MIN
MAIN SESSION - 60-90 MIN
ACCESSORY - 20-40 MIN
WORK CAPACITY - 30-60 MIN

Question 37

WHICH SESSIONS SHOULD I DO?

Accepted Answer

WELL, THAT DEPENDS ON HOW MUCH TIME YOU WANT TO SPEND IN THE GYM & WHAT YOUR GOALS ARE.
 
THE 'MAIN SESSION' SHOULD BE MORE THAN ENOUGH FOR MOST OF THE ATHLETES TO BE SUCCESSFUL WITH THE PROGRAM.
 
YOU CAN ADD THE 'ACCESSORY' PIECE TO YOUR 'MAIN SESSION' TO WORK ON YOUR STRENGTH AND STILL GET IN AN' OUT IN 2 HOURS.
 
TO GET THE MOST OUT OF YOUR TRAINING - DON'T TRY TO SQUEEZE ALL OPTIONS IN ONE BIG SESSION. 
IF YOU HAVE ENOUGH ENERGY IN THE TANK COME BACK FOR A SECOND SESSION AND INCREASE YOUR 'WORK CAPACITY'.

Question 38

WHAT EQUIPMENT DO I NEED TO FOLLOW THE BOX?

Accepted Answer

AT LEAST, YOU SHOULD HAVE ACCESS  TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
 
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUT, BUT SOMETIMES THERE JUST ISN'T A SUBSTITUTION.

Question 39

CAN I JUST JUMP ON THE PROGRAM AND START WITH TODAYS SESSION?

Accepted Answer

YOU CAN JUMP RIGHT INTO TODAYS WORKOUT WITHOUT SPECIFIC TESTING.
 
THAT BEEING SAID - THERE ARE SOME TESTS WE RECOMMEND, TO GET THE MOST OUT OF YOUR 'WORK CAPACITY' SESSIONS. YOU'LL FIND OUT MORE AS SOON AS YOU START.

Question 40

WHO IS THE BOX PROGRAMMING FOR?

Accepted Answer

WHETHER YOUR GOAL IS YOUR FIRST MUSCLE-UP, COMPETE IN YOUR FIRST LOCAL COMPETITION OR BECOME A SANCTIONAL LEVEL ATHLETE - WE'VE GOT YOUR BACK!
 
EVERY SESSION IS SCALEABLE TO THREE DIFFERENT LEVELS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS.

Question 41

HOW LONG DO THE SESSIONS TAKE?

Accepted Answer

WARM UP - 10-15 MIN
MAIN SESSION - 60-90 MIN
ACCESSORY - 20-40 MIN
WORK CAPACITY - 30-60 MIN

Question 42

WHICH SESSIONS SHOULD I DO?

Accepted Answer

WELL, THAT DEPENDS ON HOW MUCH TIME YOU WANT TO SPEND IN THE GYM & WHAT YOUR GOALS ARE.
 
THE 'MAIN SESSION' SHOULD BE MORE THAN ENOUGH FOR MOST OF THE ATHLETES TO BE SUCCESSFUL WITH THE PROGRAM.
 
YOU CAN ADD THE 'ACCESSORY' PIECE TO YOUR 'MAIN SESSION' TO WORK ON YOUR STRENGTH AND STILL GET IN AN' OUT IN 2 HOURS.
 
TO GET THE MOST OUT OF YOUR TRAINING - DON'T TRY TO SQUEEZE ALL OPTIONS IN ONE BIG SESSION. 
IF YOU HAVE ENOUGH ENERGY IN THE TANK COME BACK FOR A SECOND SESSION AND INCREASE YOUR 'WORK CAPACITY'.

Question 43

WHAT EQUIPMENT DO I NEED TO FOLLOW THE BOX?

Accepted Answer

AT LEAST, YOU SHOULD HAVE ACCESS  TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
 
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUT, BUT SOMETIMES THERE JUST ISN'T A SUBSTITUTION.

Question 44

CAN I JUST JUMP ON THE PROGRAM AND START WITH TODAYS SESSION?

Accepted Answer

YOU CAN JUMP RIGHT INTO TODAYS WORKOUT WITHOUT SPECIFIC TESTING.
 
THAT BEEING SAID - THERE ARE SOME TESTS WE RECOMMEND, TO GET THE MOST OUT OF YOUR 'WORK CAPACITY' SESSIONS. YOU'LL FIND OUT MORE AS SOON AS YOU START.

Question 45

WHO IS THE BOX PROGRAMMING FOR?

Accepted Answer

WHETHER YOUR GOAL IS YOUR FIRST MUSCLE-UP, COMPETE IN YOUR FIRST LOCAL COMPETITION OR BECOME A SANCTIONAL LEVEL ATHLETE - WE'VE GOT YOUR BACK!
 
EVERY SESSION IS SCALEABLE TO THREE DIFFERENT LEVELS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS.

Question 46

HOW LONG DO THE SESSIONS TAKE?

Accepted Answer

WARM UP - 10-15 MIN
MAIN SESSION - 60-90 MIN
ACCESSORY - 20-40 MIN
WORK CAPACITY - 30-60 MIN

Question 47

WHICH SESSIONS SHOULD I DO?

Accepted Answer

WELL, THAT DEPENDS ON HOW MUCH TIME YOU WANT TO SPEND IN THE GYM & WHAT YOUR GOALS ARE.
 
THE 'MAIN SESSION' SHOULD BE MORE THAN ENOUGH FOR MOST OF THE ATHLETES TO BE SUCCESSFUL WITH THE PROGRAM.
 
YOU CAN ADD THE 'ACCESSORY' PIECE TO YOUR 'MAIN SESSION' TO WORK ON YOUR STRENGTH AND STILL GET IN AN' OUT IN 2 HOURS.
 
TO GET THE MOST OUT OF YOUR TRAINING - DON'T TRY TO SQUEEZE ALL OPTIONS IN ONE BIG SESSION. 
IF YOU HAVE ENOUGH ENERGY IN THE TANK COME BACK FOR A SECOND SESSION AND INCREASE YOUR 'WORK CAPACITY'.

Question 48

WHAT EQUIPMENT DO I NEED TO FOLLOW THE BOX?

Accepted Answer

AT LEAST, YOU SHOULD HAVE ACCESS  TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
 
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUT, BUT SOMETIMES THERE JUST ISN'T A SUBSTITUTION.

Question 49

CAN I JUST JUMP ON THE PROGRAM AND START WITH TODAYS SESSION?

Accepted Answer

YOU CAN JUMP RIGHT INTO TODAYS WORKOUT WITHOUT SPECIFIC TESTING.
 
THAT BEEING SAID - THERE ARE SOME TESTS WE RECOMMEND, TO GET THE MOST OUT OF YOUR 'WORK CAPACITY' SESSIONS. YOU'LL FIND OUT MORE AS SOON AS YOU START.

Question 50

Who is the TDG x Nutrition for?

Accepted Answer

Boost your performance, recovery and overall health and well-being with a nutrition program that helps you to build long-lasting habits.
After filling out a questionnaire, you’ll receive your own personalized macros – but we won’t stop there!
Our program’s habit-based approach goes beyond “just” macro-tracking to help you implement long-lasting habits that improve not only your nutrition, but also your mindset.

Question 51

How will my coach keep track of my progress?

Accepted Answer

The program includes weekly check-ins.
On those check-in days, you’ll update Sophie, your coach with metrics like your weight, stress levels and general mood. Every two weeks, you’ll also take progress pictures and send in different body measurements (e.g. chest/waist circumference). 
In the weekly check-ins we will also working on building new habits each week. 
You can contact Sophie anytime you have questions via the chat in the app.

Question 52

Who is my coach?

Accepted Answer

Hi, my name is Sophie and I will be your coach. 
I work as a certificated Precision Nutrition L1 Coach since 2019 and my mission is to help you change your life by forming productive and positive habits.

Science is the foundation of my work - and here is the thing: most of us already know what we should do, but to put things into practice so it works in the 'real world' is a challenge. This is what I am here for

Further education / 
- Advanced Nutrition Certificate in Nutrition Coaching for Athletes 
- Advanced Nutrition Certificate in Nutrition for metabolic Health 
- Advanced Nutrition Certificate in Change Psychologie

Question 53

Can I test out the program first?

Accepted Answer

There is no trial option for our nutrition program at this time. If you are unsure if this is the right coaching for you, please contact us via e-mail or instagram and Sophie is happy to answer all of your questions.

However, you can test out both of our training programs (TDG Athlete and TDG Competitor) for two weeks free.
If you’re not satisfied, you can cancel anytime within the two-week trial period.

Question 54

What’s the self-guided, Nutrition Guide?

Accepted Answer

If you already have a lot of experience with your nutrition and just need a little bit of extra help to achieve your body composition goals & bring your performance to the next level, our Nutrition Guide is the perfect option for you.

The guide includes your own personalized macros based on your goals, in addition to a full PDF that covers the following topics: 
Macro-tracking 101
Micronutrient overview
Macro cheat sheet 
Example day
Stress management 
Sleep
Hydration 
Building habits
Over 30 recipes 
Supplement guide

Question 55

What is the difference between the 1:1 Coaching & the one time nutrition guide?

Accepted Answer

The main difference is the level of coaching you receive. 
The 1:1 coaching is a three month commitment with weekly check-ins in our App WodUp. It also includes the TDG Training plan (athlete/competitor). 
The nutrition guide is a one time purchase and doesn't come with any additional coaching.

Both the 1:1 Coaching as well as the nutrition guide include your individualised calories & macros as well as a recipe e-book to achieve your goals - no matter if it is performance based, looking better or having more energy.

Question 56

Who is the TDG x Nutrition for?

Accepted Answer

Boost your performance, recovery and overall health and wellbeing with a nutrition program that helps you to build long lasting habits. 
 
After filling out a questionnaire you get your personalized macros.
We will work on more than 'just' macro tracking. Our habit based approach helps you to implement long lasting habits and improve not only your nutrition but also your mindset.

Question 57

How do we keep track of my progress?

Accepted Answer

We will have weekly check-Ins. 
On those check-in days you fill out different metrics like weight, stresslevel and mood and every two weeks take progress pictures and do different measurements (eg. chest). 
 
You can also contact your coach in case you have any questions. Additional to that you get a weekly habit that you can work on the upcoming week.

Question 58

Can I test the program?

Accepted Answer

Our nutrition product has no trial option. 
 
You can test both programs TDG Athlete as well as TDG Competitor two weeks for free.
If you don't like it you can cancel it within the two week period.

Question 59

What's the self guided one time nutrition plan?

Accepted Answer

If you already have a lot of experience with your nutritiona nd just need some extra help the self guided nutrition plan is the perfect fit for you. 
 
You will get your personalized macros based on your goals as well as a full pdf with the following topics: 
- macro tracking 101
- stress management 
- sleep & hydration 
- building habits
- over 30 recipes 
- supplement guide

Question 60

Who is the nutrition guide for?

Accepted Answer

Our nutrition guide is for those of you who have either already experience with macro tracking or don't want to commit to working together with a coach yet. 
If you don't need a weekly commitment this plan is exactly what you are looking for. Bring your performance to the next level and achieve the body composition you are looking for.

Question 61

What is included in the nutrition guide?

Accepted Answer

The Guide includes

Daily calories & macros calculated from a real person - Sophie ;) 
full macro tracking guide
the importance of micronutrients 
macro cheat sheet 
example day for different macros 
pre, Intra & post workout nutrition 
supplement guide
how to build habits 
sleep, hydration and stress management techniques
meal prep guide 
how to track your progress 
Recipe e-book with over 30 healthy and easy recipes

Question 62

Can I ask questions about my plan?

Accepted Answer

You are more than welcome to send us over any questions you have regarding the guide. 
We also offer a readjusment of the macros after 6-8 weeks to make sure they are still in line with your goals.

Question 63

Is it suited for vegetarian and vegans?

Accepted Answer

Yes, as we work with macros, the plan is totally suitable for vegetarian and vegans. 
The recipes also offer vegetarian/vegan options.
You will also find additional information for vegans about what is important

Question 64

Do I receive a full meal plan?

Accepted Answer

We will not tell you exactly what to eat for breakfast/lunch/dinner as we beliefe macro tracking is the more sustainable approach. 
You will create long lasting habits that help you not only to achieve your goals but also live a happier and healthier life. 
You will find an example day in the performance guide which gives you a good feeling about how to adapt the portion sizes of the recipes.

TDG

OLY GUIDE

8 WEEK WEIGHTLIFTING GUIDE FOR BEGINNERS

30€/mo - cancel anytime

WHAT YOU GET

3 dedicated weightlifting session per week

video feedback to your lifts

1:1 coaches contact

including TDG Athlete program

Learn the fundamentals of olympic weightlifting

STARTED FROM THE PVC NOW WE HERE

This is how we make you a better lifter.

Warm Up

5-10 min empty barbell or broomstick skill session with focus on proper movement

Stretches

5-10min specific stretching routines to improve your range of motion

Oly Part

30-40 min Dedicated weightlifting session with focus on the snatch, clean & jerk

TDG Program

30-60min additional to that you get access to our TDG Program with 5 training days a week and minimal & no kit version.

LOG YOUR SCORES

track your progress via App & share your scores in our private Facebook group

1:1 COACHES

CONTACT

talk to one of our coaches directly via chat and send videos to get individual feedback to your lifts and gymnastics.

LIMITED TIME OFFER

START YOUR 2 WEEK FREE TRIAL

Choose your program

X OLY GUIDE

+ TDG Athlete program with 5 training days

1:1 coaches contact

8 week weightlifting Guide

Digital Coaching via App

30 EUR/mo - cancel anytime trial only new clients

Training & Nutrition Bundle

includes all features of TDG x OLY GUIDE

personalized macros

weekly check-ins with Sophie

GO PREMIUM

TDG

60 EUR/mo - 3 month commitment then cancel anytime

X NUTRITION

BESTSELLER

TDG

Home Gym Plan

every session includes a minimal

& no equipment version

Worldwide Community

Join our private Facebook group to get to know and throw down with your fellow athletes

Train with purpose

Detailed session notes and direct

1:1 coaches contact .

Who is the TDG x Nutrition for?

Who is the TGL Coaching for?

How often do you take on new clients?

How do we keep track of my progress?

Can I test the program?

Who is my coach?

How do we keep track of my progress?

Who is the TDG Athlete track for?

What is the difference between the TDG x Nutrition Coaching and the TGL Coaching

Can I just jump on the program and start with todays session?

How can I renew my subscription?

Who is the TDG Competitor track for?

How long do the sessions take?

How long do the sessions take?

Can I just jump on the program and start with todays session?

How can I renew my subscription?

Who is the Box Programming for?

How long do the sessions take?

What kind of equipment do I need to follow the Box Programming?

Can I test the program?

Do you have options for athletes that train from home?

Do you offer nutrition coaching?

Do you offer programs for affiliates?

How can I renew my subscription?

WHO IS THE CLASS PROGRAMMING FOR?

HOW LONG IS A TRAINING SESSION?

DO YOU PROGRAM RESTDAYS?

DO YOU PROGRAM TEAM WORKOUTS?

5-10 min
empty barbell or broomstick skill session with focus on proper movement

5-10min
specific stretching routines to improve your range of motion

30-40 min
Dedicated weightlifting session with focus on the snatch, clean & jerk

30-60min
additional to that you get access to our TDG Program with 5 training days a week and minimal & no kit version.

30 EUR/mo - cancel anytime
trial only new clients

60 EUR/mo - 3 month commitment
then cancel anytime