FREE TASTER CLASS
Login
Facebook Instagram

Studant Portal

TO BOOK A CLASS CLICK BELOW, TO SIGN UP NUTRITION/STRENGH & CONDITIONING PLANS LOGIN IN TO THE STUDANT PORTAL

Opens secure Gymdesk member portal

LOGIN

Or download the app for easier booking and managment

KOP Student Portal Locked

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.

Login

Use the email address registered with KOP and your personal access code.

Welcome
Student
Choose Your Phase

Tap a phase first. The blocks inside that phase will then open on the next screen.

Phase 1
Open blocks
Start with Movement & Mobility
Your next block unlocks after you submit the current block.
Required order: Movement & Mobility → Functional Strength → Explosive Power → Dominant Speed → Phase 2.
Locked
This phase is locked
Your next phase will unlock once KOP updates your account.
Block Information
Mobility & Movement Test
Submitting as
Student

How to complete the Mobility & Movement check

This is a simple self-check, not a test you can fail. Move slowly, stay in control, and do not force any range.

  • If it moves freely with no tightness or pain, choose Good.
  • If it is a little tight but not painful, choose Okay.
  • If it feels tight, limited, or uneven side to side, choose Restricted.
  • If you feel pain, pinching, or sharp discomfort, stop and choose Painful.
  • If you are not sure how to test it, choose Need coach help.
Guided Mobility Self-Check

Choose the closest answer for how each area feels today. Use the simple checks below each dropdown. Move slowly, do not bounce, and stop if you feel pain.

Simple test
  1. Sit or stand tall.
  2. Slowly turn your head left and right like checking over each shoulder.
  3. Then gently tilt ear toward shoulder on each side.

Good: both sides move evenly with no pain. Okay: mild tightness only. Restricted: one side is clearly limited or stiff. Painful: sharp pain, pinching, dizziness, or symptoms down the arm.

Simple test
  1. Stand tall with ribs down.
  2. Raise both arms overhead without leaning back.
  3. Compare left and right. Then reach one hand behind your head and one behind your back.

Good: arms reach overhead smoothly and sides feel even. Okay: slight tightness only. Restricted: cannot reach overhead or one side is much tighter. Painful: shoulder pinch, sharp pain, or pain into the arm.

Simple test
  1. Sit tall or kneel with hips facing forward.
  2. Cross your arms across your chest.
  3. Rotate your upper back left and right without twisting your hips.

Good: turns comfortably and evenly both sides. Okay: slight tightness. Restricted: one side turns much less or feels blocked. Painful: sharp rib, back, neck, or shoulder pain.

Simple test
  1. Do a slow bodyweight squat to a comfortable depth.
  2. Keep heels down and knees tracking over toes.
  3. Check if both hips feel even at the bottom.

Good: comfortable depth with no hip pinch. Okay: mild tightness but controlled. Restricted: cannot squat low, heels lift, or one hip feels blocked. Painful: hip/groin pinch or sharp pain.

Simple test
  1. Stand tall with soft but mostly straight knees.
  2. Hinge forward like a toe touch without bouncing.
  3. Notice where your hands reach and whether left/right feels even.

Good: reaches ankles or toes with a normal stretch. Okay: reaches shins with mild tightness. Restricted: strong tightness, cannot reach shins, or one side is much tighter. Painful: sharp pain, nerve pain, or pain behind the knee/back.

Simple test
  1. Put one foot a hand-width from a wall.
  2. Try to touch your knee to the wall without the heel lifting.
  3. Test both ankles and compare sides.

Good: knee touches wall easily both sides. Okay: slight calf/ankle tightness only. Restricted: heel lifts, knee cannot reach, or one side is clearly worse. Painful: ankle pinch, Achilles pain, or sharp discomfort.

Required Load Checks

These checks are required before KOP can build your programme. Do not guess and do not test a max alone. If you do not know your numbers yet, test them at KOP with a coach first, then come back and submit this form.

Turkish Get Up Rep Maximum
1-arm Bent Over Dumbbell Row Rep Maximum
Mobility Notes
Functional Strength Max Load Test
Submitting as
Student

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.

Student Details
Jump Tests
Deadlift Rep Maximum
Standing Shoulder Press Rep Maximum
Chin Ups Rep Maximum

If this is bodyweight only, enter 0 for added weight and record as many clean reps as you can. If weight is added, the loaded rep max must stay between 3 and 5 reps.

Hand Walkouts Rep Maximum

Hand walkouts are bodyweight, so they are not capped at 5 reps.

Front Squat
Suspended Row Rep Maximum

Suspended row is a bodyweight / version test, so it is not capped at 5 reps.

Bench Press Rep Maximum
Landmine Twist Rep Maximum
Coach Notes
Explosive Power Max Load Test
Submitting as
Student

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.

Student Details

This defines the units used to record your body weight and your rep maximum weight used for the exercises below.

Push Press Rep Maximum
Box Jump
Deadlift Rep Maximum
Chin Ups Rep Maximum

If this is bodyweight only, enter 0 for added weight and record as many clean reps as you can. If weight is added, the loaded rep max must stay between 3 and 5 reps.

Front Squat
Suspended Row Rep Maximum

Suspended row is a bodyweight / version test, so it is not capped at 5 reps.

Bench Press Rep Maximum
Landmine Twist Rep Maximum
Coach Notes
Dominant Speed Max Load Test
Submitting as
Student

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.

Student Details

This defines the units used to record your body weight and your rep maximum weight used for the exercises below.

Single-arm Push Press Rep Maximum
Single-leg Deadlift Rep Maximum
Alternate Side Chin Ups Rep Maximum

Alternate side chin ups are bodyweight, so they are not capped at 5 reps.

Rear Foot Elevated Split Squat Rep Maximum

Record the weight of the individual dumbbells used.

Front Squat Rep Maximum
Bench Press Rep Maximum
Coach Notes
Nutrition Check-In
Submitting as
Student

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.
Main Details

Only enter what you know. KOP will calculate the advanced targets and check that the plan is realistic.

You do not need to enter target body weight, target body fat or rate of loss/gain. The KOP engine calculates a safe starting route for you.

Fight / Competition Target

Only complete this if you have a fight, competition, special event, weigh-in or fixed target date. Normal students can leave this as no.

KOP will calculate weeks available, required weekly loss and whether the cut is green, amber or red. Aggressive cuts are coach decision only.

Body Fat Estimate
Visual body fat guide

Use the image as a guide, then choose the closest option below. This is only an estimate and your coach can review it later.

Visual body fat percentage guide
Extra measurements if you have them

Only complete these if you used a Marine/Navy-style calculator or have measurements ready.

Activity / PAL Help
Lifestyle / Notes

FREE BEGINNER TRIAL

Free Adult Class

FREE WOMAN ONLY CLASS

FREE BEGINNER TRIAL

FREE WOMEN ONLY CLASS

FREE KIDS TRIAL