Paceframe method
Progress needs a signal, not a reset button.
The method keeps enough consistency to see what is working, then adjusts the smallest useful thing when the signal changes.
Four stages, repeated.
The point is not to make training complicated. It is to know why a change is being made.
This demonstration describes a coaching workflow, not a clinical assessment or individualized exercise prescription.
Baseline
Start with constraints.
Available days, session length, training background, equipment, preferred movements, and prior sticking points shape the starting plan.
Build
Keep the week understandable.
Each session has a clear purpose, a manageable amount of work, and enough repeated structure to make progress visible.
Review
Change what the signal supports.
Completion, effort, technique notes, schedule disruption, and progression trends inform whether to add, remove, swap, or simply repeat.