Training Guides
Structured programmes built on 30 years of practical experience and exercise science. Find your level and follow the programme. Adjust nothing until you have given it at least 8 weeks.
Beginner Programmes
If you are new to structured exercise, or returning after a long break, start here. These programmes are designed to build a foundation safely over 8–12 weeks.
Bodyweight Foundation — 8 Weeks
No equipment required. Builds movement confidence, basic strength, and consistency. The correct starting point for most people who have not trained regularly before.
Park & Outdoor Training Guide
No gym required. A complete standalone programme using open space, park benches, and your own bodyweight. Accessible, free, and underrated.
Walk to Run — 12 Weeks
A progressive walking and running programme for complete beginners. Builds aerobic capacity without excessive impact on the joints.
Beginner Resistance Training
Eight weeks in the weights room. Three days per week. Barbell squat, deadlift, bench press and more — oldschool compound movements that have worked for decades.
Over-50s Starting Programme
Designed with the older beginner in mind. Appropriate loading, joint-friendly movement selection, and realistic progression.
Office Worker Fitness Plan
Addresses the specific effects of prolonged sitting — posture, hip flexibility, thoracic mobility. Three sessions per week around a working schedule.
Post-Injury Return to Exercise
A cautious, progressive return to general fitness following injury or surgery. Work alongside your physiotherapist — this is a framework, not a clinical protocol.
Intermediate Programmes
For those with 3–6 months of consistent training and a solid grasp of the fundamental movements. Volume and complexity increase; technique remains the priority.
3-Day Full Body Strength
Three weekly sessions built around the major compound lifts. Progressive overload built in. For those with a consistent training base and sound technique.
5K to 10K Running Plan — 10 Weeks
Takes a comfortable 5K runner to a solid 10K performance. Includes interval sessions, long runs, and recovery work.
Upper / Lower Split — 4 Days
A classic training split separating upper and lower body sessions across four days. Greater weekly volume with adequate recovery.
General Athletic Development
Combines strength, aerobic conditioning, power, and mobility. For those who want well-rounded fitness rather than a single-discipline focus.
Advanced Programmes
Requires at least 12–18 months of consistent, structured training and proficiency in all major lifts. High volume and intensity demand equally high recovery discipline.
Push / Pull / Legs — 6 Days
High-volume training split for experienced lifters. Each muscle group trained twice per week across six sessions.
Periodised Strength Cycle — 16 Weeks
A structured periodisation approach to building maximal strength. Accumulation, intensification, and peaking phases.
Sports Performance — Field Sports
Conditioning for football, rugby, and similar field sports. Aerobic base work, speed development, and strength for athletic performance.
Recovery
Often the most neglected part of training. These resources cover what you do between sessions — the stretching, mobility work and recovery habits that determine how well you progress and how injury-free you stay.
Stretching & Mobility
A complete 15-minute post-workout stretching routine. Six key muscle groups, animated diagrams, and the personal story of two ACL reconstructions that made stretching non-negotiable.
Sleep & Recovery
Why sleep is when the training actually happens. What happens to the body during rest and how to make recovery work harder for you.