MOVEMENT
NOT JUST MOTION.
A personal framework for structuring your weekly training. We prioritize real-world utility over temporary trends.
Why the weekly
structure matters.
Functional training isn't about doing everything at once. It is about a deliberate arrangement of mobility, strength, and endurance that allows you to handle the unpredictability of daily life. Without a framework, most routines descend into a collection of random efforts that lack a clear direction.
My philosophy focuses on the "Movement Core"—a set of fundamental patterns that serve as the bedrock for every session. By distributing these patterns across a 7-day cycle, we ensure that the body stays resilient without reaching a point of total exhaustion. This is training for the long haul.
Directional Intent
Every session has a primary objective: either building a foundation, testing capacity, or facilitating recovery. We never "just work out".
Movement Core
We prioritize squatting, hinging, pushing, and pulling. These aren't just exercises; they are the mechanics of human existence.
The Performance Threshold
Learn how to balance high-intensity output with the necessary downtime to build athletic performance that lasts for decades, not just weeks.
Read the Movement Core guideJournal Notes
A visual record of the training philosophy in action. Real environments, real equipment, real progress markers.
Complex stability work.
Feb 10, 2026
The power of the grip.
Jan 28, 2026
Morning mobility flow.
Feb 15, 2026
Choose your focus for this week
Foundation Building
- Focus on technique over intensity
- High volume of fundamental movements
- 3-4 sessions per week
Designed for those returning from a break or establishing a baseline for the season.
Capacity Testing
- Increased intensity and complex loads
- Shorter sessions, higher heart rates
- 5 sessions per week including recovery
For the experienced athlete looking to push existing boundaries within a structured week.
WANT TO FINE-TUNE
YOUR ROUTINE?
Whether you need specific advice on mobility or want to clarify your weekly split, our Jakarta office is here to help organize your athletic life.
Location
Jl. Gajah Mada No. 20, Kel. Pekojan,
Kec. Tambora, Jakarta Barat 11240
Inquiries
General: [email protected]
Direct: +62 21 6783 5425
Availability
Mon-Fri: 09:00 - 18:00
Training is personal, but structure is universal.