Warm-Up

Often overlooked by trainers, I place special importance on a proper warm-up. As we get older, this becomes even more essential. Your warm-up will include a pulse raiser, followed by dynamic movements and often some light agility work.

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Strength and Power Complex

Training for strength and power is primarily a nervous system adaptation, which means it needs to be trained while you're fresh! At the beginning of a workout, I often start with a strength move, such as a heavy bench press or deadlift, paired with a power move like a standing broad jump or agility drills - these are often a client favourite!

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Metabolic Conditioning Phase (MetCon) or Hypertrophy

This phase typically (but not always!) focusses on either hypertrophy (muscle building), or muscular endurance and cardiovascular fitness – depending on your needs and objectives. It might take the form of a timed circuit, with exercises that engage the whole body, incorporating a cardio element to get your heart rate up and make you feel like you’re working hard!

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Stability Section

I like to finish workouts with stability-focused exercises that target key areas such as shoulder or knee stability and postural alignment. Examples include knees-over-toes split squats, rope face pulls, or even a "hang tough" challenge!

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Cool Down

We always end with a proper cool-down, but I don’t just go through the motions. I focus on full-range-of-motion stretching, using strength to move in and out of the stretch. This helps develop a functional, usable range of motion rather than just passive flexibility. Clients love this section - getting the barbell to the ground in a weighted roll-down has become a rite of passage in our gym!