Run STRONG - Unstoppable

Why this programme?

The best programmes are individual to you as an athlete and your specific context (training history, injury history, specific goals, weekly running plan) this programme take all of that into account and I will tailor your weekly strength and conditioning plan accordingly

Training is a process not a destination, therefore a programme must be iterative in its design. Working with me 1-1 allows us to week by week update the plan as and when we need to. Had a big weekend of running we can adjust this weeks plan. Milage is ramping up to peaking, we can do the same with strength training.

To really improve and take your running to the next level, it is simply not enough to just spend more hours on the road. Just look at the best pro runners, you must add in supplementary training to support your sport.

You need the implementation of a specific gym based training programme to improve your bodies strength and function.

Who is this programme for?

This programme is for individuals who want to leave absolutely no stone left unturned when it comes to improving their cycling performance.

A fully individual and bespoke training plan designed with you in mind will ensure you’re in the best possible position to achieve your running goals.

Runners who need an individual, structured and periodised gym based training programme.

Runners who need individual guidance on gym based training.

Runners who need detailed competition peaking programmes

What you'll get from this programme?

The implementation of a running Strength and conditioning programme will improve two aspects, 1. Performance 2. Help to mitigate injuries.

Improving your strength will improve your ability to produce more force through the pedals resulting in increases in FTP and 1-5 minute power!

The addition of gym based training will improve your bodies function with regards to range of motion, flexibility and mobility. This then results in you picking up less overuse injuries as your body is more resilient, resulting in your ability to spend more time on the bike getting better!

This individual programme will also highlight any biomechanical red flags that we can then address via specific training to then improve bike performance.

What you'll get from working with me?

Coming from a background of working in elite sport and training cyclists for nearly 10 years, you can rest assured that this training system has been rigorously tired and tested.

I have a BSc in Strength and Conditioning science so at any point I would welcome any questions regarding the programme and I'd love to give you a full explanation and rationale for specific exercises that are included.

I am friendly and approachable and you can always contact me with any issues and I will help as much as I can.

Working with me on an individual level I will be here every step of the way ensuring you’re accountable to me and guiding you to improved cycling performance.

What level of gym experience do I need?

This fully bespoke and individual programme also includes my full performance consultation. Initial zoom in which covers my holistic performance model: nutrition, lifestyle, sleep, health & movement. - Online biomechanics Movement assessment. - Online exercise technique run through. Therefore, even if you haven’t touched a weight before I will guide you every step of the way

Let's talk about the exciting bit...the programme

Based on your individual context (training history, injury history, specific goals, weekly cycling plan) I will create the most optimal programme to help you achieve your cycling goals.

The programme is fully individualised and weekly adjustable programme integrated with your weekly cycle training.
Sessions included - Gym based - Home based - Pre-ride activation - Individual recovery and injury prevention.

The gym based training days are sequenced in the following order.

1. Movement prep (Torso activation and Dynamic mobility and activation) - This section is crucial to prepare the body for the upcoming training but also the chronic exposure to varied movements will improve flexibly and mobility.

2. Power development (This section will be dynamic exercises such as box jumps and weighted squat jumps to improve your neuromuscular systems ability to produce force quickly - which is needed to improve your FTP and 1-5 minute power efforts)

3. Strength development - The foundations of gym based cycling programme will contain the following movement patterns to improve lower body strength and ensure upper body structural balance and core integration. Squat, Lunge, hinge, push, pull and core. One of the key benefits I promote to my cycling clients of the reason to integrate strength training is the increase in bone mineral density which cyclists often lack due to it being a non-impact activity and strength training is the number one modality to improve this.

4. Structural integrity - The last section on each workout will contain a small circuit with exercises that provide adaptations that traditional strength training will not provide. These specific exercises counteract prolonged periods of riding posture to ensure the body is cable of sustaining long periods in the same position. These exercises really serve as injury prevention to the key common areas such as ankles, knees, hips, back and shoulders.

If you have been waiting to experience a game-changing fully individualised physical performance cycling specific programme, you have found the right place!

Please feel free to contact me with any questions.

£29.99 per month

Run STRONG - Superior

Why this programme?

- To really improve and take your running to the next level, it is simply not enough to just spend more hours on feet. Just look at the best pro athletes in any sport, you must add in supplementary training to support your sport.

- You need the implementation of a specific gym based training programme to improve your bodies strength and function.

Who is this programme for?

- This programme is for individuals who want to improve their running performance utilising science supported gym based training.

- Runners who need a structured and periodised gym based training programme.

- Runners who need guidance on gym based training.

What you'll get from this programme?

- The implementation of a running Strength and conditioning programme will improve two aspects, 1. Performance 2. Help to mitigate injuries.

- Improving your strength and power will improve your ability to produce more force, thus enabling you to improve your runnings speed and economy

- The addition of gym based training will improve your bodies function with regards to range of motion, flexibility and mobility. This then results in you picking up less overuse injuries as your body is more resilient, resulting in your ability to spend more time running and getting better!

What you'll get from working with me?

- Coming from a background of working in elite sport and training runners for nearly 10 years, you can rest assured that this training system has been rigorously tired and tested.

- I have a BSc in Strength and Conditioning science so at any point I would welcome any questions regarding the programme and I'd love to give you a full explanation and rationale for specific exercises that are included.

- I am friendly and approachable and you can always contact me with any issues and I will help as much as I can.

What level of gym experience do I need?

- This programme is not for complete gym novices - however if this is you please get in contact as I have a 'jumpstarted' one hour 1-1 online session that will get you up too speed and then you'll be ready to go.

- You need to be competent in majority of gym based movements such as the squat, lunge and hinge movements.

If you have performed gym based training over a couple of months you will be fine to start

Let's talk about the exciting bit...the programme

- The programme is built in periodised progressive 4-week blocks that will improve all aspects necessary to level up your running performance - strength, power, speed and biomechanics.

- The gym based training days contain the following:

3. Strength development - The foundations of gym based running programme will contain the following movement patterns to improve lower body strength and ensure upper body structural balance and core integration. Squat, Lunge, hinge, push, pull and core.

4. Structural integrity - The last section on each workout will contain a small circuit with exercises that provide adaptations that traditional strength training will not provide. These specific exercises counteract prolonged periods of running (gait) actions to ensure the body is cable of sustaining large running volumes. These exercises really serve as injury prevention to the key common areas such as ankles, knees, hips, back.

If you have been waiting to experience a game-changing physical performance running specific programme, you have found the right place!

Please feel free to contact me with any questions.

RUN STRONG!