PROATHLON

At PROATHLON, whole body training forms the foundation of our programme design. The majority of our timetable is built around three structured session types:

1️⃣ Whole Body – Upper Emphasis
Greater ratio of upper to lower body work (4 upper / 2 lower)

Example:
A1 Hex Bar Deadlift
A2 Dumbbell Chest Press

B1 Dumbbell Walking Lunges
B2 Seated Cable Row

C1 Incline Dumbbell Chest Press
C2 Neutral Grip Lat Pulldown

2️⃣ Whole Body – Lower Emphasis
Greater ratio of lower to upper body work (4 lower / 2 upper)

Example:
A1 Dumbbell Goblet Squat
A2 Slide Board Leg Curl

B1 Rear Foot Elevated Split Squat
B2 Seated Overhead Press

C1 X-Band Walk
C2 Wide Pronated Lat Pulldown

3️⃣ Whole Body – Balanced
Even split: 3 upper / 3 lower

Targeted Development Sessions

Alongside our core whole body sessions, we also run more focused classes for members who want to develop specific areas:
* Arms, Shoulders & Core
* Upper Body
* Glutes & Core

And for those who love a challenge, we run our SWEAT conditioning classes — high heart rate, high energy, high calorie output.

Why Our Programming Works
✔️ We run the same programmes for 6 weeks
This allows members time to learn the lifts, build confidence and develop technical competence.

✔️ Progressive overload. As technique improves, we gradually increase loads week on week toward the latter stages of the block.

✔️ Small group coaching. A maximum of 6 members to 1 coach ensures individual attention and continued progress.

We’re proud to be a fun, friendly and non-intimidating gym — where structured programming meets supportive coaching.

If you’d like to know more about how we programme for progress, feel free to reach out.

We did it, we scaled both mountains!

Huge congratulations to and for completing their challenges. They tackled the tougher, longer routes and absolutely earned their Five Guys. Well done, chaps!

A massive thank you to everyone who supported the event. Together, we’ve raised over £5,477 for , an incredible result.

On a more personal note: I’m still learning how to talk about this stuff, but I’m getting better. We all need to be more proactive about our health. If something doesn’t feel right, see a doctor, don’t delay. Book annual blood tests to track changes over time. And most importantly, check in on your friends, family and colleagues. Open up if you’re struggling; it really does make a difference.

Check yourself. Test yourself. Reach out.

That’s it from me, have a good weekend folks

Ready to join PROATHLON? All new members start with a 6-week membership. Full details of our small group personal training programme are detailed below:

SMALL GROUP PERSONAL TRAINING

1 coach to a maximum of 6 members.

45-min training sessions run daily at 6:45am, 7:30am, 11:30am, 12:15pm, 1:15pm, 5:30pm & 6:15pm. All sessions are bookable via the PROATHLON app (feel free to download the app to view the timetable).

We have 2 categories of class; weight training classes and sweat classes.

We believe weight training is for everyone. And is why 70% of our timetable is dedicated to this type of training. These classes are slower pace, teaching you how to train with free weights safely and effectively with the goal of getting you stronger and increasing muscle mass.

Sweat classes - think high heart rate, high calories output, good for building aerobic capacity.

All new group training members start with a 6-week membership which includes the following:

- 1:1 initial assessment (approx 30mins)
- Choose to train 2x or 3x per week (12 or 18 sessions total)
- Personalised nutrition and lifestyle plan
- Weekly check-in with your assigned coach to make sure the plan is working. We are also contactable 24/7. So, if you have any questions around nutrition, stress management, sleep etc, you can reach out any time.

Price 
- 2x sessions per week for 6 weeks (12 sessions total) = £449
- 3x sessions per week for 6 weeks (18 sessions total) = £599

Got a question?

Please feel free to reach out. We are here to help.

CHANGE THE WAY YOU TRAIN

✅ PERSONALISED COACHING

With a maximum of just 6 people per class you get individual focused attention. Injured? New or returning to weight training? No problem, sessions are adapted to suit you.

✅ FLEXIBLE SCHEDULE

Choose from 7 classes daily (6:45am, 7:30am, 11:30am, 12:15pm, 1:15pm, 5:30pm & 6:15pm), all easy to book through our app.

✅ MASTER WEIGHT TRAINING

Over 70% of our sessions focus on weight training, teaching you how to lift safely and effectively.

✅ NOT A JAM-PACKED BOOTCAMP

We are a small independent gym where you are a name not a number. Experience an inclusive, supportive, expert-led environment. Be prepared to be part of the awesome PROATHLON community,

✅ NUTRITION COACHING THAT WORKS

Confused be conflicting advice? We cut through the noice to create a clear, personalised nutrition plan tailored to your goals.

This November Proathlon will be supporting MOVEMBER. Raising both awareness and money for an amazing charity that focuses on Men’s health.

We have set ourselves target of £2000 and need your help.

Our main fundraising event is a team challenge. It’s just an hour out of your lives to work together with your friends and collegues to support your bros! And what fun challenges we have!

Could you Versaclimb to the top of Ben Nevis, Ski Erg from Peak to Creek in Whistler or push a 90kg sled from PROATHLON to the Bank of England?

Now’s the time to find out! So let’s raise some money and have fun in the process! You will need a team of 4 people. We’d love to welcome non-members to proathlon so encourage your work buddies, male or female to join in.

Want to book an hour slot for your team? Simply message via social channels, email the club or appeal to us I person.

The team at Proathlon will also be getting involved with some punchy challenges too - time we did some work right?!