Remote Coaching


Why Choose 1Kilo Weightlifting Programming?

At 1Kilo, we don’t just offer cookie-cutter templates—we provide personalized, performance-driven weightlifting programming designed to help you reach your potential. Whether you’re a beginner looking to build a solid foundation or an experienced competitor aiming for the podium, we have the right program for you. Our approach combines decades of coaching experience, data-driven strategies, and a commitment to supporting athletes at every level. When you join 1Kilo, you join a community dedicated to excellence in weightlifting.

Here’s why athletes trust 1Kilo:

  • Proven Expertise: With a track record of success at national and international levels, our coaching team knows how to guide athletes to their goals.

  • Tailored Approach: We believe in individualized coaching that addresses your specific strengths, weaknesses, and goals.

  • Comprehensive Support: From detailed programming to video reviews and mental skills training, we’re here to support every aspect of your weightlifting journey.

No matter your goals, we have a program designed to meet your needs and level of commitment. Let’s break down your options:

Red Team

Who It’s For: Athletes seeking the ultimate level of personalized coaching. Red Team members work directly with me, Wil Fleming, to get individualized programming and hands-on support.

What You Get:

  • Fully customized training plan tailored to your specific goals and needs.

  • Weekly video reviews and detailed feedback directly from me.

  • Direct access to me via messaging for ongoing support and questions.

  • Ideal for serious athletes preparing for high-level competitions or seeking the most hands-on coaching experience.

  • Click on the image above to learn more.

Blue Team: Individual Coaching with Mary Theisen Lappen

Who It’s For: Athletes who want elite-level coaching combined with structured programming. This program is ideal if you’re self-motivated but want the guidance of an experienced coach like Mary Theisen Lappen, a two-time Olympian and Youth/Junior World Record Holder.

What You Get:

  • 4 days per week of programming designed to build strength, improve technique, and prepare you for competition.

  • Weekly video reviews and feedback directly from Mary.

  • Access to Mary for ongoing communication and advice.

  • Perfect for athletes who value the insight and expertise of a champion weightlifter.

  • Click on the image above to learn more.

Yellow Team

Who It’s For: Competitive athletes who are ready to commit to a higher training volume and intensity. This program is geared toward those striving for higher-level performance.

What You Get:

  • 5 days per week of programming focused on optimizing performance.

  • Emphasis on competition preparation, advanced technical refinement, and building strength.

  • Designed for athletes who are serious about reaching the next level in weightlifting.

  • Click on the image above to learn more (link takes you to TrainHeroic)

Green Team

Who It’s For: Athletes looking for consistent and effective programming without a heavy time commitment. This is perfect for recreational lifters or those new to structured training.

What You Get:

  • 4 days per week of programming created by me.

  • Video reviews and feedback from an assistant coach to refine your technique.

  • Ideal for athletes who want high-quality coaching without requiring daily involvement.

  • Click on the image above to learn more (link takes you to TrainHeroic)

Which Program Is Right for You?

Choosing the right program comes down to your goals, experience level, and how much coaching support you want. If you’re unsure, we’re here to help you decide (Send us a message in the chat window). Every 1Kilo program is built to help you progress safely and effectively, with the support you need to succeed.

Ready to Take the Next Step? Join a team that shares your dedication and drive. Explore the options above and start your weightlifting journey with 1Kilo today.