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Client Result- GeorginaMuay Thai GB British Championships - Novice 63.5 - 67 kg Silver Medallist Debut competition, goin...
11/10/2026

Client Result- Georgina

Muay Thai GB British Championships - Novice 63.5 - 67 kg Silver Medallist

Debut competition, going the distance in the final against an experienced opponent with 10+ fights under their belt including ISKA British Champion, AFSO 4 Nations Champion, Sandee Irish Open Champion 👊🏻

Client feedback!Clients should feel more capable when they finish coaching than when they started.If they don’t, I haven...
07/10/2026

Client feedback!

Clients should feel more capable when they finish coaching than when they started.

If they don’t, I haven’t done my job very well!

06/10/2026

Stop guessing, start assessing!

Come down this Saturday at midday to learn more about how I use (and you could to) proper performance testing to improve my clients strength and conditioning programs!

I will have a live demonstration alongside explaining what things are worth testing, how you can test them and what the results actually mean for your training!

Don’t miss out!

30/09/2026

Everyone likes seeing high intensity training, and people I completely understand why- it’s fun and exciting!

However, if your goal is simply to do everything at maximum intensity you’re setting yourself up to fail!

Something you aren’t very used to will break down technically very easily at higher intensities.

Equally, ramping up intensity too quickly in a training block will have you feeling beat up way too soon!

In both the short and the long term, raising intensity too soon will increase your risk of injury, have a worse stimulus:fatigue trade off and reduce the overall effectiveness of your training.

You need to be able to execute something to a decent standard at lower intensities before you will benefit from it at high intensities!

So don’t rush the intensity, it will naturally come in as you progress things on!

A great full circle moment in my coaching career!Henry was a promising young ice hockey player when I took over as his S...
22/09/2026

A great full circle moment in my coaching career!

Henry was a promising young ice hockey player when I took over as his S&C coach back in 2021.

He managed to secure his scholarship to play in Canada, and would return every summer to pick up where we left off (and hope each year was the year he’d beat me in our annual box jump competition- I imagine he has me beat now but he hasn’t officially beaten me yet).

Fast forward a couple of years, I was delighted to see that not only was Henry playing at a high level as an adult, but was back in the UK and only an hour away from where I am now based.

It seemed only right I came to support him by sponsoring his jersey for the season, and I intend on getting to games throughout the season too!

Getting to be a part of any young athletes journey to living out the dream they spoke so passionately about in our sessions is a great feeling.

19/09/2026

No equipment required, just effort!

Training speed and power carries over to other qualities as well. It can also just be a good option for an exercise in your program alongside plyos, Olympic lifting and barbell speed work.

Even if you don’t sprint in your sport, sprinting just makes you more athletic and explosive.

I would focus mostly on the first 10-20 metres, as this will be the biggest bang for your buck for power transfer.

To make it even better, and to provide more variety, resisted springing is a phenomenal tool if you have something to to do it with.

18/09/2026

The Milk Mile!

This years initiation for everyone in the First XV and coaches!

4 pints of milk, 2 dry weetabix and a mile run in this order:

-1 Pint of milk & a dry weetabix
-run 400m
-1 pint of milk
-run 400m
-1 pint of milk & a dry weetabix
-run 400m
-final pint of milk
-final 400m run

The rules:
-must be full fat milk (or a lactose free equivalent for the soft stomachs)
-Weetabix cannot be dunked and must be finished before the next run starts

My time: 15:02. (The leading time as of the time this post was made)

Would not recommend!

16/09/2026

end of preseason strength testing!

Bench and Box Squat are the main upper and lower KPI movements going into the season, so we tested them to set our baseline moving forwards.

It was a fun session pushing each other and seeing what the hard work in preseason had done!

08/09/2026

End of Block Testing!

For this block of 4Strong, we used squat and bench 2RM for the strength metrics and used a scaled down ATHX 2026 Metcon section as a mixed modality fitness metrics.

In this session, both Tom and Tracy completed:

1) Squat testing #
2) Metcon test: 30cal ski erg, 30 alt. dumbbell snatches, 30m sandbag carry, 30 box step overs, 30m burpee broad jumps, 30cal ski erg.

Both made big improvements across this training block, even if they were questioning their choices at the end of this one!

If you want to know more about 4Strong (small group personal training), drop me a message!

This goes both ways…If you don’t have a lot of muscle, you need to build muscle. This allows you to produce more force, ...
05/09/2026

This goes both ways…

If you don’t have a lot of muscle, you need to build muscle. This allows you to produce more force, which is what helps you be quicker.

Equally, excess body fat is weight that does not contribute to force production. So while some extra weight can help with collisions in contact sport, so much excess that you get slower is not a benefit.

In either scenario, whether needing to gain or lose weight, moving your bodyweight/body composition in the right direction is an efficient use of your time!

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Unit 9 & 10 Melbourne Park, East Road
Sleaford
NG34 7DG

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