Is this site for you?
It is, if you are over forty, work a physical job on shifts, and have started noticing you are getting weaker, stiffer or heavier. Supermarket, warehouse, factory, logistics, security — anyone whose week never repeats.
Everything here is written by Tomasz, who does exactly that. No coaching qualifications, nothing to sell — just two years of working it out the hard way. More about who is writing →
If you only do one thing
Use the planner. It is the single most useful thing on the site, it is free, and it needs nothing from you but your shifts for the week. It works out which days can actually hold a session, and where in the day each one belongs.
The guided path
If you want to read your way in properly, take these four in order. They build on each other.
Train or rest?
Start here, because this is the decision you make every single week and it is the one that quietly ends most people's training. The answer is not what you think, and getting it right is why I only miss a session once or twice a month.
Read it first →The plan I actually run
Now see what a real week looks like — four sessions, an hour each, fitted around actual shifts and a rebuilt neck. Not a template from a magazine. The genuine thing, with every compromise explained.
See the plan →Eating when meal times do not exist
Training is only half of it. This is how to eat on a fifteen-minute break with a schedule that moves every week — and why, for a lot of us, the real problem is getting enough food in, not resisting it.
Read about food →Training through a block of night shifts
And then the hardest part of the rota. Why you never adapt to rotating nights, why two of them cost you five days, and the four rules that stop night blocks from wrecking everything else.
Handle the nights →Or jump straight to your problem
Training
Food & supplements
Nights & recovery
Coming back after injury
One thing that runs through all of it: nothing here is medical advice. It is one shift worker's experience, written down honestly. If you have an injury, a health condition, or any pain, talk to a doctor or physiotherapist before you start — especially anything to do with your back or neck.
Ready to build your week?
Once you have read your way in, the planner turns it into an actual schedule around your real shifts.
Open the Shift Training Planner