Online Performance & Body Recomp Coaching · BSc Sport Science · MSc Human Nutrition

A program built around you. Not a template.

Every 12-Week Program starts with a 60-minute intake call, where I assess your experience, schedule, equipment and goals. Based on that, I place you at the right level, Base, Intermediate, Advanced or Pro, and build your 12 weeks around it.

Book your intake call Apply for 1:1 coaching

Choose your path

Table tennis / racket sports Ambitious people Struggling with your routine

BSc Sport Science MSc Human Nutrition 100+ clients coached Athletes in 7 countries Italy · Bulgaria · Turkey · UK · US · India · China

Pain points

Sound familiar?

If you're a table tennis or racket sports athlete

You train for hours on court, but you're a step late on the wide ball and your stroke fades late in the match.
Your lower back, hips, shoulders or knees keep bothering you, and you don't know if the problem is technique, load or strength. I had to face multiple injuries myself, and have helped many clients train around them too.
Your rotation comes from the arm instead of the hips, because no one has taught you to use your glutes, adductors and core, both in isolation and together.
You've tried gym programs made for bodybuilders or footballers, and none of it shows up in your matches.
You want more explosiveness but don't know how to add strength without losing speed or feel. This program adds structured S&C on top of your sport, not instead of it.

If you're an ambitious person

You train consistently but your body barely changes.
You've never lifted before and don't know where to start, or you've hit a wall and want to train seriously, from scratch toward real strength (Powerlifting-style progression) or toward a leaner, more built physique (natural bodybuilding approach).
No one is tracking your progression or adjusting your plan when you stall.
You "eat healthy" but have no idea if you're getting enough protein or how to structure your day.

If you're struggling with your routine

You know movement and structure would help you feel better, but you can't seem to stick to anything.
Your days feel scattered, and training is the first thing that gets skipped.
You're not chasing a look or a number: you want to feel more in control, more energized, more confident in your own body.
All-or-nothing plans collapse by week three, and that failure makes the next attempt even harder.

It's not your talent. It's not your discipline.

You've been missing a plan built for where you actually are, with someone who assesses you properly and adjusts things when life happens.

Book your intake call

How it works

The Zava Method: Assess. Train. Transfer.

Assess.

A 60-minute intake call: your experience, schedule, equipment, injury history and goals. I decide your level, Base, Intermediate, Advanced or Pro, and it stays fixed for the full 12 weeks.

Train.

Progressive, level-appropriate programming with clear numbers to beat each week.

Transfer.

For athletes, more explosive, injury-resistant performance on the table. For everyone else, visible change in strength, body composition, or day-to-day energy and consistency.

Built by a sport scientist with a Master's in Human Nutrition, who also coaches table tennis.

Pre-Hab / Re-Hab

Train around pain. Train to prevent it.

Racket sports put repetitive, asymmetric stress on the body, and most players only address it after something breaks down. I build prevention and recovery work directly into your program, with a particular focus on the lower body and the shoulder.

My background: one full year of osteopathy after my BSc, before choosing to focus specifically on sport, where I now combine that understanding of the body with programmed rehab and strength work for athletes.

Giovanni guiding an athlete through mobility and rehab work

Giovanni spotting an athlete on the bench press

Giovanni spotting a bench press in the gym

Common injuries by sport

Tennis

Shoulder impingement and rotator cuff overload (serve, overhead strokes)
Tennis elbow (lateral epicondylitis)
Lower back strain from repeated rotation and extension
Ankle sprains from lateral movement

Padel

Shoulder overload from the smash and volleys at the net
Lower back and oblique strain from rotational hitting
Knee and ankle stress from quick direction changes on a smaller court
Elbow overload (padel elbow), similar mechanism to tennis elbow
Hip pain from repeated lateral lunges and direction changes

Table Tennis

Lower back strain from the low, rotational stance
Shoulder overuse from high-volume multiball and repetitive strokes
Knee and hip stress from constant lateral footwork
Wrist and forearm overload from topspin-heavy technique

What I actually do

Pre-Hab

Movement screening, mobility and stability work targeted at your sport's specific demands, built into your program before an issue shows up, not after.

Re-Hab

Structured return-to-training programming for shoulder and lower-limb issues, built around your current limitations and progressed as you recover, in coordination with your physiotherapist or doctor when needed.

This is training support, not medical treatment or physiotherapy. If you have an active injury or diagnosis, I work alongside your medical team, not in place of them.

Three 12-Week Programs

4 levels each: Base · Intermediate · Advanced · Pro

Athletes

TT Athlete / Racket Sports Performance

Structured strength & conditioning built on top of your sport: explosive power, footwork speed, rotational power from the hips (glutes, adductors and core trained both in isolation and together), and injury-proofing for the back, hips, shoulders and knees. Your level (Base → Pro) is set after the intake call, based on training age and current performance.

BaseIntermediateAdvancedPro

Ambitious people

Body Recomp

For beginners starting from scratch and for experienced lifters chasing a specific goal, whether that's a Powerlifting-style strength progression or a natural bodybuilding approach to physique. Includes nutrition education: protein targets, meal structure, recovery.

BaseIntermediateAdvancedPro

Routine & wellbeing

Lifestyle & Health

For people who want to train for psychophysical wellbeing and rebuild a routine that actually holds, not to chase a number on the scale. Structured movement, simple habits, and a level (Base → Pro) matched to your starting point and your schedule.

BaseIntermediateAdvancedPro

Fastest route

1:1 Online Coaching

Fully personalized, for athletes and professionals who want the fastest route: individual program, weekly check-ins, video review, direct access to me.

Individual programWeekly check-insVideo review

Nutrition support is educational and does not replace medical advice or an individual diet prescribed by a licensed professional.

Book your intake call Apply for 1:1 coaching

About me

Coach, athlete, sport scientist.

I'm Giovanni, an Italian table tennis coach with a BSc in Sport Science and an MSc in Human Nutrition. I've spent 6 years coaching strength, conditioning and body recomposition for clients of all backgrounds, and I also compete in natural bodybuilding.

I've also spent 15+ years around table tennis as a competitive player and coach, including work with Paralympic athletes and national teams. I combine on-table development with evidence-based training and a healthy lifestyle to help you perform better, change your physique, or finally build a routine that sticks.

BSc Sport ScienceMSc Human NutritionStrength & Conditioning CoachSport Nutrition CoachNatural Bodybuilding & Powerlifting CoachParalympic & national-team experience

Giovanni as a child on the beach, holding a paddle — First paddle

Giovanni on the beach as a young athlete — Athlete

Results

Real people, real change

GiovanniThe coach, then and now

Daniel12 weeks · TT Athlete Program

Lorenzo, before and after, faces blurred

Lorenzo9 months · 1:1 Coaching

Giorgio+8 kg in 4 months

Saro−7 kg in 4 months

Domenico6 months · Body Recomp Program

Davide−12 kg in 5 months

Giorgio6 months · 1:1 Coaching

Matteo C., before and after, faces blurred

Matteo C.+10 kg in 16 months

Matteo G.+16 kg in 9 months

Davide−9 kg in 4 months

Testimonials

In their words

Ten clients, ten different starting points: athletes, lifters, people rebuilding a routine. Unscripted, filmed on their phones.

Questions

FAQ

How does the intake call work?

60 minutes, video call. We go through your training experience, available time and equipment, injury history and goals. At the end, I tell you which level you're placed in and why.

Who decides my level?

I do, based on the intake call. This isn't self-selected: it's an assessment, so your 12 weeks are neither too easy nor too much.

Can I change level mid-program?

The level is fixed for the 12 weeks so the progression stays coherent. We reassess at the end for your next cycle.

Which program is right for me?

If you play table tennis or another racket sport, start there. If your main goal is strength or physique, choose Body Recomp. If you mainly want to rebuild a sustainable routine and feel better day to day, choose Lifestyle & Health. Not sure? Say so on the intake call, I'll tell you honestly.

Do I need a gym?

A gym is best. Tell me your equipment on the intake call and I'll build around it.

Do you give me a meal plan?

I teach the principles that drive results (protein, meal structure, habits, recovery) and how to apply them. I don't provide individual diet prescriptions or medical nutrition therapy. If you have a medical condition, check with your doctor or a registered dietitian first.

I have ADHD / struggle with consistency. Can this actually help?

The Lifestyle & Health program is built with exactly this in mind: simple structure, realistic expectations, and check-ins that catch you before you fall off completely, rather than a rigid plan you either follow perfectly or abandon.

I have a niggle or a past injury.

Tell me on the intake call. I'll build around it, but I don't replace a physiotherapist or doctor.

What's the difference between a 12-Week Program and 1:1?

The 12-Week Programs are level-based and assessed once, at intake. 1:1 is fully personalized and adjusted week by week, with direct access to me.

I live abroad. Does it work online?

Yes. Everything is remote: intake call, training, check-ins and video review.

How do I start?

Click "Book Your Intake Call", pick a time, and we take it from there.

Start here

Book your intake call

60 minutes on video. You leave knowing your level, your program, and why.

Pick a time Apply for 1:1 coaching

Questions before booking? WhatsApp [email]