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Adrián Navas, personal trainer and nutrition
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Personalised online coaching

Train smarter.
Perform more.

Smart training: individual plans for the gym, calisthenics and the pitch.

What do you want to achieve?

Gym Lose fat. Build muscle. In the gym or with calisthenics. See the gym plan → Football Speed, sprints, plyometrics, endurance and strength for the pitch. See the football plan →
Online Individual follow-up English and Spanish

The method

Every session has a purpose. Nothing wasted.

Fewer days, better results

Muscle grows while you recover, not while you train. Short, intense sessions with the rest your body needs.

Supplements: support, not the foundation

The foundation is training well, eating well and resting. If a supplement adds something, we include it with good judgement. If not, you don’t need it.

A plan for you, not a template

Your goal, your level, your time. Every exercise comes with visual guidance so you do it right from day one.

Gym and calisthenics · Train less, perform more

Train hard. Rest well. Progress.

Lose fat, build strength and muscle and get an athletic physique without living at the gym. Machines, free weights or your own bodyweight: if you can’t get to a gym, a bar in the park is enough to keep the momentum.

See gym plans

How your week is built

01

Strength

The core of the plan: short, intense sessions with just the right rest, organised around your goal, your level and your availability.

02

Cardio

Part of your lifestyle, not a punishment. The type, intensity and timing fit your fitness and what you enjoy doing.

03

Mobility and stretching

To move better, train pain-free and feel good every day. Short, simple routines designed for what your body needs.

Every week is planned with you, around your schedule and your life.

Football

Faster, more explosive, until the 90th minute

Individual online strength and conditioning for footballers who want to make a difference on the pitch.

Acceleration and sprint

The first few metres decide the play.

Plyometrics

Reactive power to jump, brake and accelerate.

Change of direction

Agility to dribble and defend better.

Endurance

Repeat high efforts for the whole match.

Applied strength

Stronger in duels, fewer injuries.

Everything is planned around your training and match calendar:

Pre-seasonIn-seasonReturn from injury
See football plans

Inside your plan

Every exercise, explained visually

No more wondering if you’re doing it right. Every exercise in your plan comes with visual guidance, sets and reps, key technique points and the most common mistake to avoid.

Gym · Strength

An exercise from your plan

Why you do it—
Sets—
Reps—
Tempo—
Rest—
Technique cues—
Mistake to avoid—
Football · Speed

An exercise from your plan

Why you do it—
Sets—
Reps—
Tempo—
Rest—
Technique cues—
Mistake to avoid—

How it works

Online,
but never alone

You decide how much support you want. I’m always on the other side.

01

Sign-up and intake questionnaire

02

Your tailored plan, with visual guidance for every exercise

03

Technique review by video

04

Direct contact and ongoing adjustments

Add-on · Nutrition

Eat to perform, without the hassle

Sports nutrition guidance you can add to either plan. We review how you eat now and structure it around your goal.

—We review your diet and habits
—A structure built around your training and matches
—Supplements with good judgement, only when they help
Get nutrition · €30/month

Plans

Choose your plan

The 3-month plan is recommended: it’s the time your body needs to show real results, and it costs less per month.

Gym

Fat loss, strength and muscle with short, intense workouts, cardio and mobility.

Recommended

3 months

Full 12-week block

141 €

€47/month

Monthly

No commitment

55 € /month

✓Plan designed for you
✓Visual guidance for every exercise
✓Technique review by video
✓Direct contact: WhatsApp, email or video call
Start the gym plan

Football

Speed, explosiveness and endurance, planned around your match calendar.

Recommended

3 months

Full 12-week block

156 €

€52/month

Monthly

No commitment

60 € /month

✓Plan designed for you
✓Adapted to your position and point in the season
✓Visual guidance for every exercise
✓Technique review by video
✓Direct contact: WhatsApp, email or video call
Start the football plan

Add-on

+ Nutrition

Add it to any plan: a review and structure of your diet for your goal.

+30 € /month · no commitment

Final prices, VAT included.

Adrián Navas, strength and conditioning coach and personal trainer

About

Strength and conditioning coach and personal trainer. I have worked in football clubs, high-performance centres and gyms, with athletes of all ages and levels: from people who want to build muscle or lose fat to footballers looking to perform better on the pitch. My method is always the same: intake questionnaire, individual plan and follow-up.

Graduate in Physical Activity and Sport Sciences

Master’s in nutrition and high-performance sport

UEFA C coach

COLEF CV member

Frequently asked questions

Is it for me if I’ve never trained?

Yes. The plan starts from your real level, which we assess in your intake questionnaire. Every exercise comes with visual guidance so you learn the technique from day one.

Will it help me lose fat?

Yes, it’s one of the most common goals. We combine strength training to keep and build muscle, cardio and, if you add it, nutrition guidance. No extreme diets: changes you can actually keep.

Do I need a gym?

Not necessarily. You can train at the gym, with calisthenics in a park or at home with basic equipment. I design the plan around where you’ll train.

How much time do I need?

Less than you think. Sessions are short and intense, and the week is organised around your schedule and availability.

Do I have to take supplements?

Not necessarily. The foundation is training well, eating well and resting. If a supplement adds something, we include it with good judgement.

How do I receive my plan?

In your private area, with every exercise explained visually, its technique cues and a log of your progress. You also get technique reviews by video and direct contact by WhatsApp, email or video call.

What if I have an injury?

We assess it in your intake questionnaire and adapt the exercises. If needed, we coordinate with your physio or doctor before starting.

What level of footballers do you work with?

With footballers of all ages and categories. The plan adapts to your position, your level and your match calendar.

Can I cancel?

The monthly plan has no commitment. The 3-month plan is a fixed 12-week block, designed for you to see real results.

What languages do you work in?

English and Spanish.

Let’s start

Choose your plan, fill in your details and go to payment. We start as soon as it’s confirmed.

Coaching in English and Spanish. Se habla español.

Rather talk now? Find me here:

WhatsApp+34 695 06 04 70Emailadrian@navasathletic.esInstagram@navas.athleticmanagement