THE FREQ
TRANSFORMATION
SYSTEM
Three tiers. One framework. Built for men who are serious about performance — whether you're self-directed, want structure, or need full 1-on-1 coaching.
| Feature | Self-Directed | Subscription | 1-on-1 |
|---|---|---|---|
| FREQ Transformation Course (11 modules) | |||
| Fat Loss Macro Guide | |||
| 30-Day Get Ripped Plan | |||
| Macro Calculator (age-adjusted) | |||
| Goal Alignment Call (45 min) | |||
| Strength Progression Blueprint | — | ||
| HYROX Starter Guide | — | ||
| Life Performance System | — | ||
| Sleep & Recovery Playbook | — | ||
| Full Member Dashboard | — | ||
| Progress Tracking & Charts | — | ||
| Monthly Check-In Call | — | — | |
| Custom Training Programme | — | — | |
| Weekly Check-Ins With Joe | — | — | |
| Personalised Nutrition Plan | — | — | |
| Direct Coach Access | — | — | |
| Priority Support | — | — |
SELF-DIRECTED
- Full FREQ Transformation Course (11 modules)
- Fat Loss Macro Guide — PDF download
- 30-Day Get Ripped Plan — PDF download
- Macro Calculator (age-adjusted)
- Goal Alignment Call — 45 min (Microsoft Teams)
SUBSCRIPTION
- Everything in Tier 1
- Strength Progression Blueprint — PDF download
- HYROX Starter Guide — PDF download
- Life Performance System — PDF download
- Sleep & Recovery Playbook — PDF download
- Full Member Dashboard access
- Progress tracking & charts
- Monthly Check-In Call — 30 min (Microsoft Teams)
- Email access — responded within 24 hours
1-ON-1 COACHING
APPLICATION ONLYAPPLICATION ONLY- Everything in Tier 1 & 2
- Custom training programme
- Weekly check-ins with Joe
- Personalised nutrition plan
- Direct coach access
- Priority support
LIMITED TO 10 ACTIVE CLIENTS
APPLY NOW →Subscription (R399/mo) includes everything in Self-Directed (R799 once-off) plus ongoing content and dashboard access. Self-Directed content is yours permanently. If you cancel the Subscription, you keep your Self-Directed access — you just stop receiving the monthly extras.
Do I need gym access?
Yes — the programme is built around a commercial gym (SkiErg or rower, sled and plates, kettlebells, a sandbag, wall ball, and running space). Most commercial gyms in Pretoria and elsewhere have everything you need.
Can beginners use the system?
Yes. MYFREQ works with men at all stages — from complete beginners rebuilding a base to experienced athletes chasing a podium. The coaching pathway is matched to your current level and your target.
Is this only for HYROX athletes?
No. HYROX is the performance proof of concept the system is built around, but MYFREQ is a hybrid strength and conditioning framework for men 35+ generally — not exclusively for HYROX competitors.
Can I follow it while cutting?
Yes. Every tier includes access to the MYFREQ Performance Recipe Library — high-protein meals engineered for men in an active cut, alongside the macro guidance in the course.
What equipment is required?
A SkiErg or rowing machine, a sled and plates, kettlebells or dumbbells, a sandbag, a wall ball, and outdoor or treadmill running space. Most commercial gyms carry all of it.
Is nutrition personalised?
Tier 1 and Tier 2 include an age-adjusted macro calculator and structured nutrition guides you apply yourself. A fully personalised nutrition plan built around your specifics is part of Tier 3, 1-on-1 coaching.
How quickly do I receive access?
Instantly. Tier 1 and Tier 2 access unlocks automatically as soon as payment is confirmed at checkout.
Can I cancel the subscription?
Yes, any time from your dashboard. Your Tier 2 access continues until the end of the current billing period, then your account moves to Tier 1 — you keep the course and guides permanently, you just stop receiving the monthly Tier 2 extras.
Do you coach outside Pretoria?
Yes. Tier 1 and Tier 2 are fully digital and available worldwide. Tier 3 1-on-1 coaching is also available internationally via remote check-ins.
Is coaching delivered online?
Yes. The full system — course content, guides, dashboard, and check-ins — is delivered online. You train at your own gym following the structured programme.
Strength & Bodybuilding Coach
CPD Accredited · 30 Credits
Nutrition Coach
CPD Accredited · 30 Credits
Wellness Coach
CPD Accredited · 30 Credits
Health Coach
CPD Accredited · 30 Credits
BUILT INTO THE SYSTEM
Every tier includes access to the MYFREQ Performance Recipe Library — 18 high-protein meals engineered for men in an active cut. 45–65g protein per meal. Under 20 minutes prep.