The Strive Approach

Whatever your goal, Strive will support you to reach it - through a professional, structured approach.

Step 1
The Needs Analysis

Whether you are completely new to training or already have experience and want to progress further, this stage allows me to build a clear picture of your starting point.

You will complete an initial questionnaire designed to help me understand:

Your previous training experience (gym-based, sport-specific, or general fitness)
Any past injuries, medical considerations, or health concerns
Your current lifestyle and training background
Your personal goals (for example...getting stronger, improving power, moving better, enhancing performance etc)
For Sport Strength & Conditioning clients, a more detailed Needs Analysis Questionnaire will be completed to assess the specific demands of your sport.

Following this, and where possible, we will carry out a movement assessment to identify any mobility restrictions, movement limitations, weaknesses, or strength deficits. This process allows us to build an effective, individualised programme that not only improves performance but also corrects movement patterns, reduces injury risk, and supports long-term physical development.

Many people simply “work out” without addressing these foundations — this step ensures your training is purposeful, safe, and built for long-term progress.

Step 2
Programme Design

The next stage is the design of your individualised training programme. Using the information gathered, I will build a structured 4-week plan tailored specifically to your goals, current ability level, movement profile, and training experience.

Every element is selected with purpose, ensuring exercises, volume, intensity, and progression are aligned with your needs rather than following a generic template.

Your plan will include:

• Targeted physical training sessions based on your assessment findings
• Progressive overload strategies to ensure measurable development
• Mobility and movement-focused work to address limitations and improve quality of movement
• A structured RAMP (Raise – Activate – Mobilise – Potentiate) warm-up protocol before each session to properly prepare the body for performance
• A post-workout routine designed to support recovery and help the body effectively transition out of training
• Appropriate recovery and workload management to support consistent progress
• Clear structure and coaching guidance to maximise performance and reduce injury risk

The goal of this phase is to create a clear, progressive pathway that allows you to train with confidence, knowing each session is part of a bigger performance strategy. By combining evidence-based principles with individual coaching insight, your programme is designed to deliver sustainable progress over time — not short-term fixes.

Where appropriate, we can also work together to develop a longer-term training strategy (for example, a 6-, 9-, or 12-month macrocycle) based on your goals or specific competition targets. This would be discussed separately, as monthly coaching payments cover individual 4-week plans only. Longer-term programme design requires additional planning and workload to ensure the structure, progression, and periodisation are properly aligned.

Step 3
Programme Delivery

Once your programme is in place, the focus shifts to execution, coaching, and continuous progression. This stage is where training becomes truly effective — ensuring that every session is performed with purpose, quality, and the correct level of challenge.

Throughout the programme, I can provide ongoing coaching support to refine technique, reinforce movement quality, and ensure training intensity is appropriate for your development. Regular check-ins allow us to monitor performance, track progress, and make adjustments where necessary based on feedback, recovery, and results.

This stage may include:

Coaching guidance to ensure correct exercise execution and training intent
Ongoing monitoring of progress, performance, and workload
Adjustments to volume, intensity, or exercise selection when required
Accountability and structured support to maintain consistency
Progressive development of strength, movement efficiency, and physical capacity

At the end of each 4-week phase, we review your progress and reassess key areas before moving into the next training block. This ensures your training evolves as you improve, creating a long-term pathway focused on performance, resilience, and sustainable results.

The aim is simple — consistent progression through intelligent coaching, not random workouts.

Please ask if you would like to see examples of the work I have carried out for clients.

I offer a range of training styles designed to support different goals, experience levels, and performance needs. Whether you’re looking to build power and strength, increase muscle through hypertrophy, lose body fat, improve lifting technique, move more freely with better mobility and flexibility, or develop sport-specific strength and movement, each programme is tailored to help you train safely, effectively, and with purpose. The focus is always on long-term progress, good movement quality, and results that carry over into everyday life.

I’ve recently started using Velocity Based Training (VBT) for 1-2-1 clients.

VBT measures the speed of each rep to determine the optimal load for strength, power, or speed. This allows us to:
• Train with the right weight for your goal every session
• Improve explosive power and sports performance
• Lift heavier more safely with real-time feedback
• Track objective progress over time

Power & Strength

Power & Strength training focuses on building maximum force and explosive ability. This type of training improves overall strength, performance, and confidence, particularly when it comes to lifting heavier weights. It’s ideal for clients who want to get stronger, enhance athletic performance, or develop a solid foundation of physical capability.

With the integration of Velocity-Based Training (VBT), we can take your power and strength development to a whole new level. By using VBT, I can precisely measure the speed at which you move weight, allowing us to fine-tune your training intensity in real time. This means that every lift is optimized for your individual needs, ensuring that you’re always training in the most effective velocity zones to maximize both strength and explosiveness.

Sport-Specific Strength & Movement

Sport-Specific Strength & Movement training is all about tailoring workouts to the unique physical demands of a particular sport or activity. This includes developing power, agility, coordination, reaction time, and movement patterns that directly transfer to improved performance on the field, court, or track. By focusing on these key elements, athletes become stronger, faster, and more resilient, with the ability to execute sport-specific skills more efficiently and effectively.

With the integration of Velocity-Based Training (VBT), we can make this training even more precise and impactful. VBT allows us to fine-tune the intensity of your workouts by measuring the speed of each movement, ensuring you’re training in the most effective velocity zones for your specific sport needs. Whether it’s enhancing your power for sprinting, refining your agility for quick changes in direction, or improving explosive strength for contact sports, VBT helps optimize every aspect of your training.

Hypertrophy (Muscle Growth)

Designed to increase muscle size and improve body composition. Sessions typically involve controlled resistance training, targeted volume, and progressive overload to help clients build lean muscle while improving shape, symmetry, and overall physique.

Weight Loss & Body Composition

A structured approach combining strength training, conditioning, and sustainable lifestyle habits to support fat loss while maintaining muscle. The goal is long-term results through effective training, consistency, and realistic progress — not quick fixes.

Lifting Technique & Skill Development

Focuses on mastering movement patterns and lifting mechanics. This helps to improve performance, reduce injury risk, and build confidence under the bar, whether the client is a beginner or experienced lifter.

Movement, Mobility & Flexibility

Aims to improve range of motion, joint health, and overall movement quality. Sessions include mobility drills, flexibility work, and corrective exercises to help clients move better, feel better, and train more effectively.