Powerlifting coaching for lifters training without a coach
Programming That Changes When Your Lifts Do.
Cris coaches lifters online and in person, reviewing your squat, bench, and deadlift every week and rebuilding your program around what he sees.
Real Check-Ins, Real Feedback
A look at the actual conversations behind the programming, pulled straight from client check-ins.
Photo coming soon.
Photo coming soon.
Photo coming soon.
Photo coming soon.
What Cris's Clients Say
“[PH] My squat had stalled for months. The review gave me one position to fix, and the next block finally felt measurable again.”
Amelia R. · illustrative athlete
Demo quote; not a real testimonial
“[PH] I stopped treating my first meet like an exam. We practised the process until nine attempts felt familiar.”
Jordan K. · illustrative athlete
Demo quote; not a real testimonial
“[PH] Training alone, I changed something every week. Coaching helped me change the right thing and keep the rest stable.”
Noah P. · illustrative athlete
Demo quote; not a real testimonial
“[PH] Coming back from time away, I needed a plan I could trust at lighter loads before I worried about a PB.”
Priya S. · illustrative athlete
Demo quote; not a real testimonial
A Track Record at Every Level
[PH] Illustrative athletes progressing from first competition entries to repeatable platform PBs
[PH] Replace with consented, source-linked examples before launch
Results that hold up under a barbell
[PH] 120+
illustrative coaching relationships
[PH] 30+
illustrative meet preparations
10+
years in the industry · stated by PyPerformance
How We Coach
Pick the format that fits your training, all built around the same weekly check-in process.
Online Coaching
Weekly video check-ins and programming that adjusts around what Cris sees, from any gym.
View Online CoachingPowerlifting Coaching
Meet prep and competition programming for lifters chasing a total, not just a number in the gym.
View Powerlifting CoachingIn-Person Coaching
Hands-on sessions at one of Cris's training locations, with Cris in the room watching every set.
View In-Person CoachingMeet Cris
Cris works with lifters who want strength training to feel specific rather than improvised. The public PyPerformance profile describes more than a decade in the industry and a focus on powerlifting, strength, body composition, and lifting technique; Anytime Fitness Arndell Park also lists Cristofer Rosa as a trainer. [PH] Cris should replace this research-led introduction with his own account of the athletes he most enjoys coaching and the experiences that shaped his approach.
How Coaching Works
- 1
Book a free goal session
Tell us where your total's stuck and where you want it.
- 2
Get your starting program
Cris reviews your current lifts and builds week one around them.
- 3
Send a check-in every week
Two minutes of video. He watches every rep.
- 4
Watch your numbers move
The program adjusts before you plateau again, not after.
Where We Train
In-person sessions available at either location below, or work with Cris fully online from anywhere.
Adonis Athletics Penrith
Unit 3/70 Mulgoa Rd
Penrith, NSW 2750
+61450125212
View Adonis Athletics PenrithAnytime Fitness Arndell Park
1 Holbeche Rd
Arndell Park, NSW 2148
+61429588615
View Anytime Fitness Arndell ParkMeet the Team
Coaches and trainers backing every check-in.
Our Promise
No pressure, just a plan.
Book a free goal session. If it's not a fit, you've lost nothing but twenty minutes.
Not ready to book yet?
Get the Free Strength Guide
A quick read on how to keep your squat, bench, and deadlift moving without a coach watching every session.
Questions
How much does coaching cost?
We'll go over your exact plan and pricing on your free goal session, once we know what you actually need.
Do I need to already be strong?
No. Coaching meets you at your current numbers, whether that's your first squat or your tenth meet.
Is this online or in person?
Fully online by default. Video check-ins work from any gym. In-person sessions are available at Cris's training locations.
How is this different from a program I could buy online?
A downloaded program doesn't know your squat felt off this week. Cris watches the video and adjusts your plan around what he actually sees, every week.
What if I've never competed and don't want to?
That's most of Cris's clients. Coaching works the same whether you're chasing a meet or just want your squat, bench, and deadlift to keep climbing.