LOGISTICS!!!
The perfect routine isn’t perfect if you can’t execute it!
When I’m writing client programs, I have to consider where they train and what equipment they have access to, how busy it is when they train, how much time do they have…
Hill sprints are great, as long as they have access to a hill that fits your needs.
Supersets are great for saving time on accessory movements, as long as the machines are close and the gym isn’t too busy.
5 day routines are great, unless the athlete has a busy job, family, commuting time and a schedule that makes it impossible to sustain that.
When I’m training first team, I’d love to use more sled work, but we don’t have enough sleds to run it efficiently for a large group, so it’s now a s**t option.
The perfect routine is contextual and you have to take it into account to get the most out of your training.
There is always an alternative that is more suitable if your first choice is logistically not a good one- so don’t forget to take the logistics of the training into account!
TW Coaching
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I am an S&C and Online Coach
24/08/2026
Online Client Feedback!
Luke Taylor had a great performance over the weekend, both individually and as a team.
secured a 6th place finish in a very competitive field of 12 teams.
Luke has been working very hard to continue getting stronger and more explosive while we’ve navigated chronic aches and pains from intense training.
With this tournament complete, we will be retesting some performance metrics to help plan the next block and keep him progressing onwards!
21/08/2026
A lot of athletes take the ‘C’ in S&C less seriously .
However, they are equally important, and the C is probably more important if that’s been neglected for a while now!
Just like your strength work, in order to train it most effectively, we need to know what your ceiling is.
Testing your V02 max does exactly that. It tells you how much oxygen you can use, and we can calculate training zones from there, the same way you would your strength work.
This lets you train in certain zones more accurately to be specific to the adaptation you’re trying to chase!
This is the best way to make sure you are actually being effective with your training (which is why I use it as part of the Robust Athlete Model system).
Get booked in to find out if you’re fit enough!
19/08/2026
A big issue I have come across over the years with athletes is them doubting the process and going off plan because of something someone else has said to them.
Your family, your mates, your teammates, that random bloke in the pub who would have been a pro if it wasn’t for that knee injury…
They all have an opinion on what you should or shouldn’t be doing.
However, too many opinions (particularly the uninformed ones) only make things more complicated and stresses you out.
To make your life easier and to help you progress more, cut the noise and listen to the people whose opinions are actually informed.
Your coach, your physio, you know, the people who have done it for years and you pay for the guidance from!
Part 2- The Graded Exercise Test
The main portion- measuring V02 max!
By gradually increasing output from our baseline/warm up pace, we can measure how various metrics change in intensity increases.
This allows us to see when the body starts to struggle, how rapidly things increase, identify training zones/markers, and finally at what pace her V02 max stops increasing.
This will allow us to more accurately target very specific conditioning adaptations based on how her body specifically responds.
We will program conditioning work based on this data, and retest in a few weeks to see how well the program has worked!
Resting Metabolic Rate Testing!
As part of the preparation for .mcgh33 UKAF Muay Thai Fight, we have done a round of performance testing to help inform this final stage of her S&C!
The first test we did was a Resting Metabolic Rate (RMR) with the V02 Master.
This will give us some data around her current resting heart rate, breathing rate, resting V02 and her metabolic rate.
As well as monitoring health metrics, this is largely being used to inform her caloric needs to help us manage a very mild weight cut with accurate caloric needs.
With this data, we can hit the ground running with more accurate targets from day 1 and less risk of having to make too many adjustments as well go.
Preseason week 1- Heavy Weights and Fitness Testing!
It was great to get the boys back on the pitch (despite the rock solid ground) as well as welcome some new faces as we get ready for the season ahead.
Gym sessions continued through the offseason, so we are in a good spot to push hard this preseason and enter the season in good shape!
12/08/2026
Performance Testing Sponsorship! 🏁
As part of my continued support of Rhys and his racing career, I’m really pleased to announce that I’ll also be providing all of his gym-based performance testing.
This will allow us to further develop the S&C work we’re doing together, while giving Rhys valuable insight into the type of testing and performance data used in high-level sporting environments.
The data will also provide his racing team with a clearer picture of his physical development and help us identify areas to continue working on as he progresses through his career.
I’m really proud to be able to play a bigger role in supporting Rhys on his journey, and I’m excited to see where we can take it! 🏎️💨
10/08/2026
Too often I have seen athletes start a training phase looking good, only to be broken and defeated before it’s done.
Not because they didn’t train hard. Because of poor programming.
Every physical quality planned without the others in mind. Intensity and progression done on the fly and through guesswork. Majoring in the minors without solid foundations in place.
That’s why I have developed the ‘Robust Athlete Model’. A four pillar system designed to have you training consistently and effectively all year round!
Strength - Resilience - Game Ready Conditioning - Load Management
All accounted for in every phase!
Enquire through the form in my bio!
Click here to claim your Sponsored Listing.
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Unit 9 & 10 Melbourne Park, East Road
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