SMALL GROUP PERFORMANCE COACHING

Professional Coaching. Shared Experience. More Affordable.

ROSI3R Small Group Performance Coaching gives you professional face-to-face coaching in a small, focused training environment.

Train with a friend, partner, family member or other like-minded people while still receiving coaching, exercise instruction, technique correction and structured progression.

Groups are intentionally limited to two or three people.

This keeps coaching personal enough to maintain quality while making professional coaching more affordable than 1-on-1 Personal Training.

Train together. Progress individually.

CHOOSE YOUR GROUP

2-TO-1 COACHING

R350 per person, per session

Train with one other person while sharing the cost of professional coaching.

2× Per Week

8 coached sessions per four-week cycle

R2,800 per person

3× Per Week

12 coached sessions per four-week cycle

R4,200 per person

4× Per Week

16 coached sessions per four-week cycle

R5,600 per person

Best for:

• Couples
• Friends
• Training partners
• Family members
• People who enjoy training with someone else
• Members wanting more coach attention than a three-person group
• People looking for a more affordable alternative to private 1-on-1 coaching

You share the session.

You still receive individual coaching on your technique, exercise execution and progression.

3-TO-1 COACHING

R250 per person, per session

Train in a small group of three while benefiting from professional coaching at the most accessible ROSI3R face-to-face coaching rate.

2× Per Week

8 coached sessions per four-week cycle

R2,000 per person

3× Per Week

12 coached sessions per four-week cycle

R3,000 per person

4× Per Week

16 coached sessions per four-week cycle

R4,000 per person

Best for:

• Friends
• Family members
• Beginners
• General fitness
• Fat loss
• Building strength
• Improving fitness
• People who enjoy a social training environment
• Members wanting professional coaching at a lower monthly investment

You get the energy and accountability of training with others without disappearing into a large class.

Maximum group size: three.

WHAT’S INCLUDED WITH YOUR GROUP COACHING?

Group coaching is intentionally different from ROSI3R 1-on-1 Coaching.

You receive professional coaching, structured training, education and performance monitoring, but with less individualisation than private coaching.

This allows us to keep Small Group Performance Coaching effective, practical and significantly more affordable.

ROSI3R WELCOME PACK

When you begin coaching, you receive your ROSI3R Welcome Pack.

This introduces you to:

• How the coaching works
• Training expectations
• What you can expect from Coach Ryan
• What is expected from you
• Training standards
• Accountability
• Progression
• How to get the most from your coaching

Everyone begins with a clear understanding of the system.

YOUR COACHING EDUCATION

Good coaching should teach you more than exercises.

Every group coaching member receives two core ROSI3R educational guides.

RPE, Rep Ranges & Training Execution

Learn how RPE, repetitions, resistance and exercise execution work together.

You will develop a better understanding of:

• RPE — Rate of Perceived Exertion
• Training intensity
• Rep ranges
• Selecting appropriate resistance
• Exercise execution
• Progression
• When to push harder
• When to maintain or reduce intensity

The objective is to help you understand how hard you should be training rather than simply completing repetitions.

Every rep should have a reason.

Heart Rate 101

Learn how to understand and use your heart rate during cardiovascular training.

This guide covers:

• Exercise intensity
• Heart-rate training zones
• Cardiovascular fitness
• Recovery
• Sustainable conditioning
• How different intensities serve different purposes

Over time, you should understand more about what your body is doing and why.

UNDERSTANDING YOUR BODY

Members also receive the appropriate ROSI3R male or female training and body guide.

This helps you understand some of the changes and experiences that can occur as your body adapts to consistent exercise.

This may include education around:

• Training adaptation
• Recovery
• Muscle soreness
• Strength development
• Energy
• Body-composition changes
• Normal training discomfort
• Recovery requirements
• Individual differences

Where a group includes both men and women, each member receives the appropriate information for them.

YOUR TRAINING SCHEDULE

Your coached sessions follow a structured training schedule rather than a collection of random workouts.

Programming considers the overall requirements and ability of the group while exercises can be adjusted where necessary for individual ability, experience or limitations.

Your training may develop:

• Strength
• Cardiovascular fitness
• Movement quality
• Exercise technique
• Muscular endurance
• Mobility
• Work capacity
• General physical capability

Each session forms part of a bigger training structure.

We know what we’re training and why we’re training it.

NUTRITION GUIDANCE

Nutrition remains an important part of improving your health, performance and body composition.

Group coaching includes practical nutrition education and guidance.

Nutrition will be discussed during your coaching sessions, helping you understand:

• How to structure your meals
• Protein
• Carbohydrates
• Dietary fats
• Fibre
• Portion control
• Hydration
• Eating around training
• Practical food choices
• Building sustainable eating habits

You will also receive a ROSI3R Nutrition Guide providing a practical framework for eating in a way that supports your training and goals.

Personalised Nutrition Plans

A fully personalised nutrition plan is not included as standard with Small Group Performance Coaching.

If you require greater individualisation, this can be discussed separately with Coach Ryan.

This keeps group coaching affordable while still giving every member the nutritional fundamentals needed to make better decisions.

MONTHLY PERFORMANCE CHECK-IN

Measure. Review. Adjust. Progress.

Every four-week coaching cycle includes a structured Performance Check-In.

Although you train as a group, your progress is still measured individually.

Depending on your goals, we may review:

• Body measurements
• Body-composition changes where appropriate
• Strength progression
• Fitness progression
• Training performance
• Exercise consistency
• Nutrition habits
• Recovery
• Sleep
• Lifestyle habits
• Current challenges
• What has worked
• What has not worked
• What needs attention during the next cycle

Your results are compared with your previous check-ins where appropriate so we can identify genuine trends.

WHY MONTHLY CHECK-INS MATTER

Training with other people does not mean everyone responds in exactly the same way.

One member may be getting stronger quickly.

Another may be improving cardiovascular fitness.

Another may need greater attention to nutrition, recovery or consistency.

That is why everyone is measured and reviewed.

We don’t make decisions based purely on how you feel.

We measure what happened.
We review the evidence.
We make the necessary adjustments.
Then we continue progressing.

We operate on data.

WHAT HAPPENS DURING YOUR SESSIONS?

Your Small Group Coaching sessions are professionally coached from start to finish.

Coach Ryan will:

• Demonstrate exercises
• Teach correct technique
• Correct movement where necessary
• Monitor training intensity
• Help you select appropriate resistance
• Progress exercises over time
• Adjust exercises when required
• Monitor performance
• Educate you throughout the session
• Keep the group moving efficiently
• Hold each member accountable

You may be training together, but that does not mean everyone has to lift the same weight, use the same resistance or progress at exactly the same speed.

The session is shared. Your effort and progression remain individual.

WHY CHOOSE SMALL GROUP COACHING?

Professional coaching without the full cost of private Personal Training.

Small Group Coaching gives you:

• Professional face-to-face coaching
• Structured training
• Technique correction
• Education
• Accountability
• Monthly performance monitoring
• Nutrition guidance
• A motivating social environment
• Lower cost per person

For many people, training alongside someone they know also makes exercise more enjoyable and easier to maintain consistently.

You support each other.

You work together.

But everyone remains responsible for their own progress.

GROUP COACHING VS 1-ON-1 COACHING

Small Group Coaching provides excellent value, but it is important to understand the difference.

Small Group Coaching

Provides professional coaching, structured training, education, nutrition guidance and individual progress monitoring within a shared environment.

1-on-1 Coaching

Provides the highest level of individual attention, personalisation, nutrition support and coaching flexibility.

If you have complex goals, injuries or limitations, require substantial individualisation, or simply want the highest level of coaching attention available, 1-on-1 Coaching is the stronger option.

If affordability, training with others and having professional guidance are your priorities, Small Group Coaching provides an excellent alternative.

SESSION LENGTH

Small Group Performance Coaching sessions are 45 minutes.

Members are encouraged to arrive approximately 10–15 minutes early to complete their prescribed warm-up.

This allows the coached session to focus on:

• Exercise execution
• Technique
• Strength
• Fitness
• Progression
• Individual correction
• Productive training

HOW THE SYSTEM WORKS

Learn → Train → Measure → Review → Adjust → Progress → Repeat

Your sessions develop your physical ability.

Your education helps you understand your training.

Your nutrition guidance supports your health, recovery and results.

Your monthly check-ins tell us whether the process is working.

You get the structure and accountability of professional coaching while sharing the experience and cost with other members.

READY TO GET STARTED?

Book Your Small Group Coaching Consultation

R150

Before joining Small Group Performance Coaching, we discuss:

• Your goals
• Training experience
• Current fitness
• Any relevant limitations
• Preferred training frequency
• Group availability
• Whether 2-to-1 or 3-to-1 coaching is appropriate for you

If you proceed with a ROSI3R Small Group Coaching package, your R150 consultation payment is credited in full toward your first coaching payment.

It is not an additional coaching charge.

It simply secures your consultation and allows us to establish the appropriate group and way forward.

BOOK YOUR CONSULTATION — R150

ROSI3R COACHING TECHNIQUES

Small Group Coaching makes professional coaching more accessible without turning Personal Training into a crowded fitness class.

Small groups. Professional coaching. Individual progress.

Coach Ryan ROSI3R
ROSI3R Coaching Techniques

Evidence-Based Training.
Practical Nutrition.
Long-Term Results.

The goal is competence.