What it demands
Sprint distances, contact, jumps, changes of direction and how long the efforts last. A winger, a rower and a hockey midfielder need different things.
Strength & conditioning · Athletes 16+
Built for your sport. Planned for your season.
Sport-specific strength, speed, power and conditioning for athletes who compete, from club players to county and academy level. Professional methods, explained in plain English.
In the studio
Built from the ground up.
Whatever your sport or starting point, we are here to help you become the best version of you.
Where it starts
It starts with a needs analysis
Before anything is written, we look at what your sport demands, what your position demands, and what your body is doing now.
Where you are now
Movement screen plus testing on force plates and timing gates: speed, power, reactive strength and left/right balance.
When it has to peak
Fixtures, trials, selection and competition dates. The plan is built backwards from the days that matter.
Periodisation, in plain English
Four phases. One season.
Training changes through the year, so you are strongest and fastest when it counts and fresh enough to play.
Off-season
Build
The biggest strength and size gains of the year. Fix weaknesses, build the engine.
Pre-season
Convert
Turn strength into speed and power. Sport-specific conditioning ramps up.
In-season
Maintain
Short, sharp sessions that keep strength and speed without leaving you sore for games.
Peak / taper
Sharpen
Volume drops, intensity stays. Arrive at the big day feeling fast.
What you train
Everything that makes you harder to stop
- Maximal strength: squat, hinge, press and pull patterns
- Power: jumps, throws and Olympic-lift variations where they fit
- Speed: acceleration, top speed and sprint mechanics
- Agility: braking, cutting and reacting
- Conditioning matched to your sport's energy demands
- Reducing injury risk: hamstrings, groin, knees, shoulders
Coaching in action
Real athletes. Real work.
Strength, power and conditioning sessions coached by Rob, from individual athletes to full squads.
Sports we coach
If it's competitive, we can plan for it
Prices
Athlete S&C
Per-session prices. Testing is built into every block.
Athlete Foundations
From
£45/ session
1–2 sessions a week
- Athlete assessment
- Sport-specific base programme
- Speed and agility introduction
- Progress tracking
- WhatsApp support
Performance Builder
From
£40/ session
3 sessions a week
- Everything in Foundations
- Power and plyometric training
- Energy-system conditioning
- In-season management
- Full app and tracking access
Competition Ready
Priced to you
Custom
4–5 sessions a week
- Everything in Performance Builder
- Contrast and power training
- Peak and taper planning
- Competition cycle management
- Unlimited support
Under 16? See youth performance. Coaching a whole squad? See schools and clubs.
Questions
Athletes usually ask
I already train with my club. Is this extra?
It is planned around your club load, not stacked on top. Often the right answer is fewer, better sessions that make club training more productive.
Will lifting make me slower or bulky?
Properly planned strength work makes athletes faster and more powerful. Size only goes on if it is part of the plan.
Can you work remotely if I'm away at university?
Yes. Programmes, video feedback and check-ins run through the TWS app, with in-person testing when you're home.
How often will I be tested?
At the start and end of every training block, usually every 6–12 weeks.
Train for the days that matter.
Tell Rob your sport, your position and your next big date. He'll show you what the plan would look like.