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YOUR TRAINING. BUILT FOR YOU.
Atlas runs gyms for clubs, schools and estates across Cape Town. Now you can get a training programme designed around your goals, your schedule and your equipment, wherever you train. No guesswork, no generic plans: just a clear programme made for you.
HOW IT WORKS
1. Choose your plan. Pick the Custom 6-Week Programme or Monthly Online Coaching and pay securely online.
2. Complete your intake. Tell us about your goals, experience, availability, equipment and any injuries in a short questionnaire.
3. Receive your programme. Your personalised programme arrives as a branded Atlas PDF by email within 24 hours (business days) of your completed questionnaire.
CHOOSE YOUR PLAN
Custom 6-Week Training Programme
1 000RA 6-week training programme built around your goals. Complete the intake questionnaire after purchase and receive your personalised programme as a branded Atlas PDF by email within 24 hours (business days).Valid for 6 weeks- Personalised to your goals from your intake questionnaire
- 6-week training programme
- Delivered within 24 hours (business days) of your completed questionnaire
- Branded Atlas PDF, sent by email
Monthly Online Coaching
1 500REvery monthOngoing monthly coaching built around your goals, with a personalised sports nutrition plan, email support and regular check-ins. Receive your first programme as a branded Atlas PDF by email within 24 hours (business days); your programme and nutrition are updated each month.- Personalised to your goals from your intake questionnaire
- Ongoing coaching, with your programme updated each month
- Personalised sports nutrition plan
- First programme delivered within 24 hours (business days) of your completed questionnaire
- Branded Atlas PDF, sent by email
- Email support
- Regular check-ins
- Paid monthly in advance, cancel anytime
Sports Nutrition Plan
700RA personalised sports nutrition plan built around your goals and training, with daily calorie and macro targets, a sample meal structure and food choices. Delivered as a branded Atlas PDF by email within 24 hours (business days) of your completed questionnaire.Valid for one month- Personalised to your goals and training
- Daily calorie and macro targets
- A sample meal structure and food choices
- Delivered within 24 hours (business days)
- Branded Atlas PDF, sent by email
Specialist Programme
800RA once-off specialist programme built around your event, sport or stage of life: race prep, cycling, golf, school/club season prep, over-50s or pre/post-natal strength. Complete the intake questionnaire after purchase and receive your programme as a branded Atlas PDF by email within 24 hours (business days).Valid for 6 weeks- Built around your event, sport or stage of life
- Personalised from your intake questionnaire
- Delivered within 24 hours (business days) of your completed questionnaire
- Branded Atlas PDF, sent by email
SPECIALIST PROGRAMMES
TRAINING FOR SOMETHING? WE'LL BUILD YOUR PROGRAMME AROUND IT.
A once-off R800 Specialist Programme built around your event, sport or stage of life, while keeping the Atlas standard: a cardio warm-up and at least 60 minutes of strength work every session.
RACE PREP
Strength and durability for road runners heading to Two Oceans (3–4 April 2027) or the 100th Comrades (13 June 2027). Single-leg strength, hill power and a proper taper.
CYCLING STRENGTH
Leg power and upper-back endurance for the Cape Town Cycle Tour and long weekend rides.
GOLF STRENGTH & MOBILITY
Rotational power, hip strength and a back that holds up through all 18 holes.
SEASON PREP
Pre-season strength, speed and robustness for school and club rugby, hockey and netball. Ages 13+ with guardian consent.
OVER-50S STRENGTH
Stronger legs, better balance and healthier bones, coached conservatively and progressed carefully.
PRE/POST-NATAL STRENGTH
Safe, conservative strength training for pregnancy and your return after birth. Requires clearance from your doctor or midwife.
HOW IT WORKS
1. Choose the Specialist Programme plan (R800 once-off) and pick your focus on the intake form.
2. Tell us your event date and where you're at.
3. Get your programme as a branded Atlas PDF by email within 24 hours (business days, Mon–Fri).
Some programmes need medical clearance before we can start. Atlas provides coaching and sports nutrition guidance, not medical advice.
FAQ
How do I pay?
All plans are paid securely online at checkout.
When will I get my programme?
Within 24 hours (business days, Mon-Fri) of completing your intake questionnaire. Questionnaires completed on a weekend are handled from Monday.
How is my programme delivered?
As a branded Atlas PDF, sent to your email.
What's the difference between the two plans?
The Custom 6-Week Programme is a once-off, 6-week plan. Monthly Online Coaching is ongoing, and your programme is updated each month.
Can I train at home?
Yes. Tell us what equipment you have (a full gym, home equipment or none) and your programme is built around it.
I have an injury or medical condition. Can I still sign up?
Let us know in your intake questionnaire. Please consult your doctor before starting any new training programme.
Can I cancel Monthly Online Coaching?
Yes, anytime. Monthly Online Coaching is paid monthly in advance, and cancelling stops future billing.
What is your refund policy?
Custom 6-Week Training Programme: non-refundable once your programme has been delivered. A refund is only possible before delivery.
Monthly Online Coaching: no refunds for a month already paid. Cancelling stops future billing only.
No refunds are given for non-use.
I'm under 18. Can I sign up?
Yes, from age 13, with a parent's or guardian's consent. You'll confirm this in the intake questionnaire.