12  Week Programme
Sports Performance - Without Pain

Weeks 1-2:

• Initial Assessment:

  • Comprehensive assessment including body composition with our Tanita machine and fitness level evaluation as well as evaluation of gait, mobility, balance and functional movement.  Discussion of existing pain/injuries.

  • Consultation to discuss goals, preferences, and any health considerations.

• Goal Setting and Programme Introduction:

  • Set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals tailored to your needs and optimal goals for addressing any issues of pain and limited mobility

• One-on-one training (2 sessions per week):

  • Focus on functional movements and addressing strength imbalances. 

  • Resistance training, including bodyweight exercises, resistance bands, and free weights for variety and scalability (and to give you options to train at home or whilst traveling, if desired).

• Self-led Exercise (2-3 sessions per week):

  • Includes a plan for your activities focused on flexibility, mobility and agility such as walking, swimming, and yoga

 

Weeks 3-4: Building Strength and Flexibility 

• Strength Training (2 sessions per week):

  • Progress to heavier weights to stimulate muscle growth and enhance fat loss, if desired.

  • Attention to proper form, gradual progression, and allowing adequate recovery time ensure stimulation of joints, cartilage and ligaments alongside strength gains

  • Introduce more advanced exercises or variations to challenge stability and coordination.

• Home-based exercise (2-3 sessions per week - on your own):

  • ​Additional home-based movement to support strength and functional gains.

 

Weeks 5-9: Progressive Training​

• Strength Training (2 sessions per week):

  • Continue to progress to heavier weights to stimulate muscle growth and enhance overall progress.

  • Introduce more advanced exercises or variations to challenge stability and coordination.

• 30-minute mid-programme evaluation to discuss progress and opportunities for refinement​

• Additional exercises and movements will be incorporated to support sports-specific requirements. For example, while both golf and tennis require lower body and core strength, golfers benefit more from exercises that build a stable base and power generation from the ground up and a connected, full-body rotation whereas tennis players need more explosive lower body strength for quick starts and changes of direction and more isolated arm and shoulder strength for serving and hitting (we work with recreational sports enthusiasts who love all manner of sports - these are just examples!!)

​

Weeks 10-12: Continued progression and fine-tuning​

• Strength Training (2 sessions per week):

  • Fine-tune exercise technique and focus on mind-muscle connection for optimal results.

  • Incorporate circuit training or supersets to maximise time efficiency and calorie burn.

  • Assessment of progress based on same measures taken in Week 1

 

Ongoing: Diet Evaluation, Modification and Nutritional Guidance - assessment & tracking:

• Personalised nutrition coaching and meal planning to support strength gain goals as well as any weight loss goals.  

• Importance of hydration, adequate protein intake, and nutrient timing for optimal energy levels and recovery.

​

Ongoing: Assessment and Tracking:

• We'll conduct weekly check-ins to monitor progress, adjust goals, and provide ongoing support.

• Reassess key metrics (flexibility as well as strength fitness benchmarks) at the end of the 12-week programme to evaluate success and set future objectives.

​

The cost of our 12 Week Performance without Pain Programme is £1000 

​

FAQ

1. How much progress can I expect to make in 12 weeks?

This depends greatly on your level of motivation, current body dynamics and your commitment to the programme.  Over 50% of our clients present to us with pain issues paired with goals of getting back to or getting more out of the activities they love to do (including golf, tennis, running, swimming cycling, cricket, football, rugby, and surfing.)  It isn't uncommon for us to hear reports of significant reduction in pain in the first four weeks, opening up opportunities for enhanced range of movement and gains in all areas of fitness.

​

2. How many personal training sessions per week are included?

The programme includes 2 PT sessions a week

 

3. Will I need to exercise at home outside of my 2x weekly sessions?

To see both rapid and sustained results you'll want to make changes to how and how often you move outside our one-on-one sessions. We'll customise these completely to your own goals, interests and time constraints. 

​

4. Will you take before/after photos?

​We're happy to take before/after photos in addition to key measurements of body composition, flexibility, balance and strength. 

​

5. Will I lose weight during the programme?

While weight loss isn't the focus of this programme we can certainly make adaptations to target your weight loss goals. 

​

6. Do you have parking?

Yes, we have plenty of parking.

 

Read our recent blog: 

​The Essential Role of Strength Training in Preventing and Addressing Shoulder, Knee, and Back Injuries

​

Hear about Matt's astounding results alleviating pain and transforming his body 

​

​

​