Baseline. Measured. Not guessed.
Test.
Train.
Retest.
- Bar velocity
- 0.00 m/s
- ROM
- 0%
Most people train for months without knowing where they started, so they never know if it worked. We test first, build the programme off your numbers, and retest every 12 weeks.
How it works
01 TEST
Find the starting line.
A full assessment before a single exercise is written, so you know exactly where you begin.
02 TRAIN
Train off your numbers.
Your programme is built from your results, not a template, and adjusted as the numbers move.
03 RETEST
Prove it on paper.
Every 12 weeks we test again under the same conditions, so the change is measured, not guessed.
Services
01
Mobile Personal Training
Coached at your home, your estate gym or outdoors across Fourways, Broadacres, Dainfern and Bryanston.
Enquire →02
Online Coaching
Your programme in the athlete portal, built off your test and reviewed every week. From anywhere.
Enquire →03
Strength & Conditioning
Speed, power and robustness for athletes, built around your season, not on top of it.
Enquire →04
Schools & Clubs
Squad testing days and conditioning blocks, with a report for every athlete and the coach.
Enquire →The Baseline Test
Ten numbers.
Sixty minutes.
Six lifts, three sprints and a change-of-direction test, run under conditions we can repeat. You leave with a written report of where you stand, and in 12 weeks we do it again.
Book a Baseline Test →Intake · Body weight · Height · Waist
- 01Back squatSquat
- 02Bench pressHorizontal push
- 03Trap bar deadliftHinge
- 04Barbell rowHorizontal pull
- 05Pull-upsVertical pull
- 06DB shoulder pressVertical push
- 0710m sprintAcceleration
- 0820m sprintAcceleration
- 0940m sprintTop speed
- 105-10-5 shuttleChange of direction
What you leave with
A written report on day one. The same report again at week 12, side by side.
| Measure | Day 1 | Wk 12 | Change |
|---|---|---|---|
| Back squat | 100 | 115 | +15kg (improved) |
| Bench press | 80 | 90 | +10kg (improved) |
| Trap bar deadlift | 140 | 160 | +20kg (improved) |
| Pull-ups | 6 | 10 | +4reps (improved) |
| 10m sprint | 1.92 | 1.84 | −0.08s (improved) |
| 5-10-5 shuttle | 5.10 | 4.86 | −0.24s (improved) |
Contact
Start with a number.
The fastest way in is WhatsApp. Tell us what you want to change and we reply the same day.
Message on WhatsApp →060 313 1056
- train@baselinehf.com
- @baseline.jhb
- Areas
- Fourways · Broadacres · Dainfern · Bryanston
Online worldwide
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