Athletic coaching — Strength / Cardio / Nutrition

Strength isn't improvised.
It's programmed.

Selatnia LLC builds 12-week strength, cardio, and nutrition programs, adjusted every week based on your loads and how they feel (RPE). No generic plan: one cycle, three 4-week blocks, a coach who reads your data.

See pricing Free assessment (20 min)

Current cycle — block 2/3

Squat, estimated 1RM137.5 kg

Progression / week+2.5 kg

Target session RPE7.5 / 10

Primary cardio zoneZ2

Sessions / week5

pillars: Strength / Cardio / Nutrition

weeks per program cycle

coach check-ins per cycle

2.5 kg

standard progression increment

The three pillars

A plan for every part of the week

Every Selatnia LLC cycle splits the workload across three complementary axes, each measured differently — that's what lets us adjust one variable without breaking the other two.

20 kg plate

Strength

Squat, press, deadlift, row. Linear progression or 1.25–2.5 kg increments depending on the lift.

25 kg plate

Cardio

Zone 2 sessions for aerobic base, short HIIT blocks for VO2max. Heart rate as the marker, not pace alone.

15 kg plate

Nutrition

Macros calculated from your real output, adjusted every two weeks based on weight and session energy.

10 kg plate

Recovery

Sleep, mobility, planned deload days — the variable most programs skip, never here at Selatnia LLC.

01 — Week 0

Initial assessment

Strength test on the key lifts, field VO2 estimate, eating habits, and schedule constraints.

02 — Weeks 1–12

Custom program

Three 4-week blocks. Loads climb in 2.5 kg increments (1.25 kg on technical lifts) as long as RPE stays under target.

03 — Every Sunday

Check-in & adjustment

You send in loads, RPE, and body weight. The coach adjusts next week's plan before Monday morning.

Sample training week

Split — "intensification" block

Excerpt from a Strength + Cardio cycle for an intermediate athlete, 5 sessions per week.

Day	Session	Content	Intensity
Monday	Strength — upper body	Bench press, horizontal row, shoulder accessories	RPE 7.5
Tuesday	Cardio — zone 2	45 min run or bike, steady heart rate	Z2
Wednesday	Active recovery	Hip/shoulder mobility, 20 min walk	RPE 3
Thursday	Strength — lower body	Squat, Romanian deadlift, lunges	RPE 8
Friday	Full body + core	Dumbbell complex, 3-round core circuit	RPE 6.5
Saturday	Cardio — HIIT	8 x 400 m at threshold pace, 90 s recovery	Z4
Sunday	Rest	Weekly check-in + next week's planning	—

Plans

Three levels of coaching

Same method, different check-in frequency. No contract — switch plans at the start of any new cycle.

Essential

$49 / month

Structured program, self-directed in the gym.

12-week Strength + Cardio program
Load updates every 2 weeks
Access to the video exercise library
1 written check-in per month

Choose Essential

Performance

$89 / month

Latest articles

Coaching notes — no promises of results in 30 days.

5 mistakes that stall your strength progress

Loads climbing too fast, misjudged RPE, sacrificed recovery — and how to fix them starting next cycle.

12 min read

Lifting and cardio in the same week, without burning out

Where to place zone 2 sessions and HIIT blocks so they don't eat into your strength recovery.

9 min read

Calculating your macros without an app or calculator

A simple method, in three questions, to estimate protein, carbs, and fat based on your week's sessions.

7 min read

Free assessment

Let's talk about your next cycle

20 minutes to assess your level, your constraints, and the best-fit plan. Response within 24–48 h.

Emailadmin@selatniallc.com

Address1309 Coffeen Avenue STE 1200
Sheridan, Wyoming 82801, USA

Coverage100% remote coaching

Response24–48 business hours

Strength isn't improvised.It's programmed.