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

I tend not to emphaise the cool down section. A post-workout stretching phase is largely a tradition rather than a science-backed necessity. Research has not consistently shown benefits for recovery, soreness, or injury prevention. Instead, training through full ranges of motion and across multiple planes of movement better supports mobility and real-world movement demands.