Dom Maltby Personal Training

Coaching Packages and Services 📈

Im all about building sessions and a programme around you, your schedule and your goals to develop strength, endurance and overall fitness, relevant to your lifestyle or sport.

We've all got different elements of our lives which are supported by being healthy and physically capable, and these needs look different for each individual. I ensure to encapsulate this in your training.

🏋‍♂️1:1 Personal Training

My top tier service. This will include 4, 8 or 12 1hr personal training sessions per month.

With these, the focus is all on YOU. The session is focused entirely around your goals, your programme, helping you and pushing you to get absolutely everything out of the session that you need.

You'll also receive a fully tailored training programme, relevant to your goals and schedule - this will be available via my app, where you can log and track your progress as you go.

Well work to maximise your nutrition for the best outcome, by providing tailored calorie and protein goals to support your training and your performance, and track your progress via relevant performance testing.

No stripping down for awkward before and after photos. Keep the focus on what your body can DO.

👫2:1 Personal Training

You can also get all of this and hit the journey with a partner, friend or family member.

This is particularly good for those preparing for a doubles fitness event like Athx or Hyrox.

Youll each get individualised programmes and access to the app, but sessions will be joint and you'll push eachother to go further.

📋Programming Only

Maybe you don't necessarily need the sessions themselves. You can already train to the right intensity, or have an inconsistent schedule which makes attending physical sessions difficult. What you need, instead, is structure.

Structure to know when and how to train, the movements most appropriate for your goals and your body - all supplied by a level 4 qualified coach.

You'll have full access to the app with video demos and your routine, and can also message me for any support or to rejig things when life throws a curveball.

Drop me a message or apply via the link in my bio to get started 🫡

Training Log 📋

This month has been all about Athx training, where ive been putting in foundational strength work (with deadlifts, back squats and strict press being the comp lifts, so taking centre stage) and beginning to rebuild my anaerobic levels.

💀 Deadlift 5RM: 170kg - well on track for my target of 180x5 come comp day

🦵 Back squat 3RM: 130kg - i put a lot of work into achieving PL standard depth, which paid off, so now I can start cranking the numbers back up

🏋‍♂️ Strict press 1RM: 50kg - finally some movement! My 1RM is the same, but I got a rep PB of 50kgx3 for the first time in a year on this lift - this is more of an everest than the climb to everest base camp was 😂

My Athx simulation went well, showed a good benchmark to build on and helped expose my weaknesses in the Ski, Row and Strict Press - helping me focus my training appropriately coming into the next phase of my 3 month programme.

🏃‍♂️ As always, my running has been ticking over in the background (its been part of my training for 15 years and I dont plan on stopping that anytime soon). Ive been focusing efforts on a 10-12k distance at a steadier pace, to save my energy for the Athx training.

🥾 I've also found plenty of opportunities to get out to Snowdonia for hikes and scrambles - something which will only ever get more enjoyable and easier the fitter and stronger I get.

Heavy lifts, running and hiking is pretty much what makes my world go round, so ive no complaints whatsoever. Throw in the incomparable high i get post-anaerobic work, its been a very solid and strong month of training 🤌

Ive also been well on top of my nutrition, with a massive drive on wholefoods, consuming enough calories and managing my endless craving for sweet treats 🍲

Only downside is my rotator cuff and immobile scapula are proving smmore discomfort than normal- im not sure whether this is just because ive recently become more aware of my weakness in this area. More mobility focus is definitely due moving forward 🧘‍♂️

Simple performance tests to keep you focused on what you can do, rather than what you look like.

If youre getting stronger, fitter and/or faster, your body composition will change anyway. Enjoy how you train and any aesthetic results can be a bonus, as opposed to the focus.

Trust me, its a much healthier and more sustainable approach.

Training Log 📋

Been a strong period in this training block.

My second ever sub 20 minute 5km. Its been a goal of mine to hit this again for a while, and id put a plan in place to target this for around December time, so to get it mid October was a beautiful surprise. Thought I was going to throw up in the last 400m 🤮 Now to make this a more consistent time before pushing on for faster.

80kg Bulgarian split squats (two 40kg DBs). More than my bodyweight on one leg. Grim. One of the best movements for lower body strength, to support athletic performance, and also to get an Oprah Winfrey ass, if thats your dream. Grip struggled a tad so room for work there - i would switch to barbell but I just prefer the simplicity of DBs for this one.

100kg Front Squat. Ive begun prioritising these over my back squats for two reasons:

A. Improve my front rack in my oly lifts
B. Improve my quad strength in the back squat, as ive developed an over reliance on my glutes.

I only got one rep as felt my arms were gonna snap off. 90kg is moving nicely for 6-8 reps.

Dips 25kg. Possibly my favourite exercise, and not just because of the John Wayne walk or the weight dangling like a big ba****ck. They feel fantastic, and are such a strong compound lift to smash your triceps and chest. Movements like this also translate directly into sports like climbing and your scrambles - sometimes you've just gotta push yourself up.

Cleans are still coming along. Im feeling more and more when best to produce power, and I hit 70kg for a full clean for the first time (ive previously only ever gotten this weight on a power clean).

Trying out some new bits for upper body power and explosiveness. These bent over med ball slams are great for developing upper body pushing power and power through rotation.

80kg BO rows. A little hump on the way up, but a signifier of big progress in my back strength and scapula mobility.

30kg DB snatches, hip extension popping.

Seated cable flys as my favourite chest isolation movement. The support of the bench plus freedom of the cables is a dream combo.

Focus on what you can DO, let the aesthetics be a bonus.

Training Log 📋

1. 100kg Bench (1.37xbodyweight)

A huge milestone for me, which ive been chasing for ages. My usual top set of 90 felt very strong, so just sent it. Unrivalled support from and , also helped that I was hocked up on coffee from going into it, was physically buzzing 😂

2. Solo Wild Camp

I decided to up the ante for my outdoor training, by upgrading the hike to my first solo wild camp. Freezing cold and barely slept but was worth it. I followed it up by getting the legs burning on a quick 2hr stomp up Y Garn and down Devils Kitchen

3. Deadlifts are back 🙌

First time deadlifting in months, and got 10kg off my PB. Although im not overly happy with my lockout, and I had no chalk so strapped up. Still, not bad at all

4. Recovery at

Tried something new with the gang, where we hit up some contrast therapy at Coald Club. We spent an hour switching between cold water submersion and heat exposure in the sauna. Not sure its something ill do regularly but I fully see why so many people love this, and highly recommend giving it a go because I felt great afterwards (not so much at the time) 🥶

5. Forest Jump

Jumps are back! I knew this would probably be the last thing to get back to since tearing my calf, so it feels like a massive step forward in recovery to be back on these.

6. Ive had a mixed bag with squats since bringing them back into rotation, but my more recent session saw me match my weight PB (not my rep PB) on the back squat, which is a big win. Ive determined that more direct quad, core and VMO work should help me start elevating this one.

7. Running is still going strong.

I got real envy seeing everyone absolutely smash their races the weekend just gone, be it the marathon, the Metric or an ultra. Time is coming back up, now to start thinking of events for next year 👀

8. Feeling lean. Shameless.

Anyone that knows me knows I try to avoid training for aesthetics, having struggled a lot with body dismorphia throughout my life. But, its always a nice bonus to see results come from training for performance - a far healthier approach to fitness for me.

Loving it.

Training Log

The first week in over 2 months now where ive been able to train how Ive wanted to after an injury setback (hamstring strain, which led to a Calf tear, which then also led to an MCL strain).

1. Im finally feeling the confidence to start putting into practice what I learned studying olympic lifts and their derivatives during my L4 Strength and Conditioning course. Obviously not something I could properly practice with my injuries, which was extremely frustrating whilst on the course. Lots of room for improvement on technique and power generation in the hip extension. 2x hang power cleans (iffy on the second) at 72kg BW, is a pretty good starting point.

2. A second hike in 3 weeks really got me feeling like myself again. I had friends visiting from the Netherlands who had been hiking all week, so I knew I wanted to send it and hit a decent one with them whilst they were here - Moel Siabod it was. A really fun scramble with great panoramic views at the summit.

3. A 90kg bench press moved really well for 4 reps. The eternal chase for 100kg feels just that shade closer after this set.

4. Back squats finally back at a heavier weight. 120kg felt heavy for 5 reps, so im still a little bit off my PB of 135kgx4 but im just happy to have the weight on my back be a decent weight again. Depth was solid and my form held out. Time to start cranking it up.

5. My second upper day of the week, pretty standard. Got some solid reps in, especially on my hammer curls, and some real nice contractions on my Incline chest press. Im finally starting to feel some better movement through my scapula too after some high focus.

6. No deadlifts as i was still feeling the squats, so switched my usual split stance hip thrust for a standard thrust - pure functionality. The big win here was reintroducing jumps (TB vertical, SL box).

7. A real tough 5 part conditioning workout, im back onto metcons and its feeling good, in its own way.

8. Im finally running again. First pain-free run over 4k for a good while. Chuffed with this.

Few bits from a Snowdonia double header ⛰️

Day 1: Tryfan North Face, Bristley Edge, Glyder Fawr, Devils Kitchen

Day 2: Watkin Path, Snowdon

Was a bit hot