One to One Performance Coach

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121 Performance Coach helping people move better, get stronger & stay capable.
💪 Fitness & Performance Coaching
🥋 Jiu-Jitsu Coaching
🏃 Youth Athletic Development
🩺 GP Exercise Referral
📍 Chichester, West Sussex

12/10/2026

🚴‍♂️ 100KG. NEARLY 43. STILL PUSHING.

As I'm getting older, I'm becoming more selective about how I train, not because I want to slow down, but because I want to keep performing for years to come.

At 100kg, running places a considerable amount of repetitive load through my ankles, knees and hips.
That's why I now use the Assault Bike more frequently than running for my cardiovascular conditioning.

Why the Assault Bike? 👇

✅ Low impact: Less repetitive impact on the joints compared with running.

✅ Full-body conditioning: Engages both upper and lower body.

✅ Cardiovascular fitness: Develops aerobic endurance and anaerobic capacity.

✅ Adjustable intensity: Great for steady Zone 2 sessions or high-intensity intervals.

✅ Recovery management: Allows me to challenge my cardiovascular system without the same impact demands as running.

As a firefighter, physical fitness isn't just a hobby. It's part of my job.

Working in heavy PPE, carrying equipment, climbing stairs, dragging hoses and operating in challenging conditions all place significant demands on the body.

Add regular strength training, Jiu-Jitsu and the physical demands of everyday life, and managing the overall training load becomes increasingly important.

Don't get me wrong, running is still a fantastic exercise, and I haven't stopped doing it.
But I don't need every conditioning session to involve pounding the pavement to improve my fitness.

The goal isn't just to be fit at 43. It's to still be strong, mobile and capable at 53, 63 and beyond.

Train for longevity, not just today's performance.

MOVE BETTER. GET STRONGER. STAY CAPABLE.

Your VO₂ max isn’t just a number on your watch. 🫁❤️For firefighters, ambulance crews, police, military, security and shi...
08/10/2026

Your VO₂ max isn’t just a number on your watch. 🫁❤️

For firefighters, ambulance crews, police, military, security and shift workers, aerobic fitness can directly affect how well you perform when the job gets hard.

It’s about being able to work harder for longer, recover faster between efforts and keep making good decisions when fatigue starts creeping in.
And improving it doesn’t mean smashing yourself every session.

Build the aerobic base.
Add structured high-intensity work.
Recover properly.
Stay consistent.

Different uniforms. Different demands. Same physiology.

Train for the job. Train for longevity. Stay capable.

07/10/2026

POWER IN EVERY DIRECTION 💥

Power isn’t just about how much weight you can lift. It’s about how quickly you can produce force.

Medicine ball work gives us a simple way to train that explosiveness through different movement patterns:

💥 Rotational slams – developing power through the hips and trunk

💥 Wall throws – transferring force through the whole body

💥 Squat-to-throws – producing explosive force from the legs through to the upper body

Throw it hard. Move with intent. Reset. Repeat.

The goal isn’t fatigue or endless reps. It’s producing fast, powerful, quality movements.
Useful for athletes, combat sports, or anyone who wants to become more explosive and capable.

Move Better. Get Stronger. Stay Capable.

CLIENT PROGRAMME | BEN 💪🚒Built around real life, not the other way around.Ben’s programme is focused on reducing body fa...
06/10/2026

CLIENT PROGRAMME | BEN 💪🚒

Built around real life, not the other way around.
Ben’s programme is focused on reducing body fat, improving fitness, maintaining strength and moving better, while working around long shifts, running a business and family life.

No complicated routines. No training for the sake of training. Just a clear structure with a purpose:

🔥 Strong enough for the job
🏃 Fit enough for life
💪 Leaner, stronger and more capable
🧠 Recovery and consistency built in

The goal isn’t a quick transformation. It’s building something Ben can actually maintain long term.

Train Smart. Recover Well. Perform Strong.

02/10/2026

“Look, look… that performance coach!” 👀

Turns out performance training has real-world applications… 😂🐂

Strength ✅
Balance ✅
Coordination ✅
Core stability ✅

Ability to stay on a mechanical bull…
Work in progress. 💪

You can train strength in the gym, but being capable means being able to use it when things get unpredictable.

Move Better. Get Stronger. Stay Capable.
…especially when the floor starts moving. 😂

30/09/2026

Just over 200 followers 😅🎉

It might not sound like a huge number, but for a small coaching business that’s still growing, I genuinely appreciate every follow, share, recommendation and person who’s trusted me with their training.

One to One Performance is slowly building. 💪

More coaching. More athletes. More progress.

Move Better. Get Stronger. Stay Capable.

29/09/2026

From landing control to reactive power ⚡

After learning to absorb and control the landing with a Box Drop, the next progression is the Drop Jump.

Step off → land → react → jump.

The goal is to spend as little time on the ground as possible, turning the landing forces quickly into an explosive jump.

We’re now progressing from simply absorbing force to being able to absorb it and redirect it quickly.

Control first. Reactivity next. Power follows. 💥

Move Better. Get Stronger. Stay Capable.

27/09/2026

Fight analysis with Naz 🤼‍♀️
We broke down her recent fight and went through a few of the key areas we identified.

Naz did really well, but every fight gives us a clearer picture of where she is in her development and what needs attention next.
For Naz, it’s now about taking the things she already does well and adding more detail, better decision-making and more consistency under pressure.

That’s the value of reviewing the fight. We’re not just looking back, we’re using it to shape the next stage of her development.

Good coaching turns competition experience into a plan for improvement.

Analyse. Understand. Adjust. Improve. 👊

25/09/2026

Elbow escape from side control 🥋

Same technique. Different angles. Different speeds.

The details matter:
• Create space before you move
• Frame, don’t bench press
• Get the elbow-knee connection
• Recover your guard and reset

Slow enough to understand it. Fast enough to see how it actually works.

Move Better. Get Stronger. Stay Capable.

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Chichester

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