25/02/2026
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.
29/11/2025
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
29/11/2025