Student Portal
Login, start with Movement & Mobility, then unlock each training block in order. Complete Mobility first, then Functional Strength, then Explosive Power, then Dominant Speed. Phase 2 opens after Phase 1 is complete.
Use the email address registered with KOP and your personal access code.
Tap a phase first. The blocks inside that phase will then open on the next screen.
Complete the video-guided mobility tests first
Watch each demonstration, test both sides where relevant, and choose the closest score from 1 to 5. Use the more restricted side. Do not force range.
- Stop immediately for sharp pain, pinching, dizziness, numbness or symptoms travelling into an arm or leg.
- This pilot records a baseline; it is not a pass or fail.
- Scores of 1-3 are prioritised for improvement. Scores of 4-5 are maintained.
IMPORTANT — Exercise Rep Max Testing
Rep max rule: For any exercise where you enter a weight load, determine the maximum load you can lift in perfect form and record the maximum number of reps you can do with that weight.
Weighted exercises must be 3 to 5 reps. If you can do more than 5 reps on a loaded exercise, the weight is too easy for this max-load test. The form will stop and show an error.
Bodyweight rule: Chin ups with 0 added weight, suspended rows, hand walkouts and alternate-side chin ups are bodyweight / version tests. These can be higher reps and are not blocked at 5.
If this is the first time you do the exercises and you do not know your max rep, load only up to the point that exercise feels comfortable. Do not try to reach your max because there is a real risk of injury.
Decimal rule: All submitted loads must use a decimal point dot (.) rather than a comma (,). Enter 7.5, not 7,5.
IMPORTANT — Phase 2 Strength Rep Max Testing
Use perfect form and record the maximum load completed for 3 to 5 clean reps on weighted exercises.
Chin ups with no added load, candlesticks and suspended rows are bodyweight or version tests and may be higher than 5 reps.
Do not test alone if you are inexperienced. Stop for sharp pain, dizziness, numbness or loss of control.
Decimal rule: Enter 7.5, not 7,5.
IMPORTANT — Explosive Power Rep Max Testing
Rep max rule: For any exercise where you enter a weight load, determine the maximum load you can lift in perfect form and record the maximum number of reps you can do with that weight.
Weighted exercises must be 3 to 5 reps. If you can do more than 5 reps on a loaded exercise, the weight is too easy for this max-load test. The form will stop and show an error.
Bodyweight rule: Chin ups with 0 added weight, suspended rows, hand walkouts and alternate-side chin ups are bodyweight / version tests. These can be higher reps and are not blocked at 5.
Do not guess and do not test a max alone. If you are not sure, test it at KOP with a coach.
Decimal rule: All submitted loads must use a decimal point dot (.) rather than a comma (,). Enter 7.5, not 7,5.
IMPORTANT — Dominant Speed Rep Max Testing
Rep max rule: For any exercise where you enter a weight load, determine the maximum load you can lift in perfect form and record the maximum number of reps you can do with that weight.
Weighted exercises must be 3 to 5 reps. If you can do more than 5 reps on a loaded exercise, the weight is too easy for this max-load test. The form will stop and show an error.
Bodyweight rule: Chin ups with 0 added weight, suspended rows, hand walkouts and alternate-side chin ups are bodyweight / version tests. These can be higher reps and are not blocked at 5.
Do not guess and do not test a max alone. If you are not sure, test it at KOP with a coach.
Decimal rule: All submitted loads must use a decimal point dot (.) rather than a comma (,). Enter 7.5, not 7,5.
Simple Nutrition Check-In
This form is kept easy for students. You give KOP your basic starting point, goal and lifestyle information. The calculator and coach decide the advanced targets behind the scenes.
- No need to work out PAL, calories, macros or target body fat yourself.
- If you are unsure on body fat, use the visual guide and choose the closest option.
- If you are unsure on wrist circumference, leave it blank and we can measure it at KOP.
- Your full nutrition guide and meal plans will be handled through Trainerize after review.
TO BOOK A CLASS CLICK BELOW, TO SIGN UP NUTRITION/STRENGH & CONDITIONING PLANS LOGIN IN TO THE STUDANT PORTAL
Opens secure Gymdesk member portal
Or download the app for easier booking and managment
