1-to-1 Coaching
One-to-one coaching designed around your body, your schedule, and your goals. Every session is planned, purposeful, and progressive — no filler, no guesswork. Whether you want to lose weight, build muscle, move better, or compete at a higher level, Rob builds your programme from a movement screen up.
Available to adults of all ages and fitness levels. No experience necessary — just the commitment to show up and work.
Clubs & Academies
Full-season S&C for sports clubs and academies. Pre-season conditioning blocks, in-season load management, and off-season development — all designed around your competition calendar so your team peaks when it matters most.
Rob’s own sporting background spans rugby, swimming, boxing, weightlifting, and CrossFit — giving him a genuine understanding of the physical and mental demands across a wide range of disciplines. He brings that first-hand intelligence to every team programme.
Sport-Specific
Sport-specific conditioning for the serious athlete who needs more than just general fitness. Speed, agility, power, and energy system training built around the specific demands of your sport — using the same principles applied at elite level.
Using PAP (Post-Activation Potentiation) and contrast training protocols, Rob builds athletes who can produce maximal force under fatigue — the difference between performing in training and performing in competition.
Ages 8–21
Age-appropriate athletic development for young athletes aged 8–21, following Long-Term Athletic Development (LTAD) principles. Rob works with young athletes at all three stages of athletic development — from building movement foundations at age 8 through to pre-elite performance preparation at 18–21.
The programme is safe, structured, and built on sports science — not adult programmes scaled down. Every session is appropriate for the athlete's developmental stage, prioritising movement quality, confidence, and long-term health.
Data-Driven Performance
Objective performance data gives athletes and coaches a clear picture of where they are and what needs to improve. The Workshop carries out a range of performance testing protocols suitable for all ages and all sports — from youth athletes building their first benchmark to adults tracking progress against their programme goals.
Testing can be carried out as a standalone service or integrated into any ongoing programme. Results are presented in a clear performance report and used to inform future training priorities.
Our Approach
Every programme at The Workshop is designed from scratch for the individual or team. Whether you're a club preparing for a season, an adult training for the first time, or a young athlete building the foundations of a career — the programme fits your specific performance needs, schedule, and goals.
There are no generic templates. Assessment comes first, programme comes second.
