The Coaching

We will not guess.. We will conduct 1 week of testing with metric analysis and personal consultation on objective measurements. This begins on the first day of the programme and is known as TEST WEEK.  Test Week is repeated every 4-5 weeks to reflect and adjust training to suit your new current ability. What Test Week consists of depends on your equipment and aim.

With your metrics taken during Test Week, you are initially provided with a 4 weeks bespoke training block with 3-6 sessions a week prescribed, depending on your need. The blocks of training may vary as you adapt, or your aim dictates. Accurate prescription is vital, as each stimulus prescribed is always aimed towards achieving your goal.

 Initially we will agree to a 15 week programme. Highly likely to be split into blocks of  5 weeks (1 week test, 4 weeks training) and repeated x3 (Block 1, Block 2 & Block 3).  This will be shortened and lengthened to suit you. Your programme will always develop and adapt as you develop and adapt or your circumstances change. It's common that aims last longer than 15 weeks and therefore near the end of the first programme we will have the conversation to go again.  This means you will not get into a never ending subscription and we only continue as long as we are getting the best out of each other.

 Exercises are prescribed with your current ability, current climate, current equipment list and intended aim in mind. Unlike any other programme on the market,  each session your individual and exact weight, reps, sets, tempo and rest are prescribed for each exercise. This ensures you never under or over train. You have the ability to reflect in or on action with me throughout. I will be on hand to constantly adjust training.

If your aim requires an improvement in aerobic capacity, then you will also be provided with the exact time, distance and speed to do so.  This is worked out to the exact meter and the exact second, using any training modality (e.g. run, row, cycle, erg). How fast or far, depends on you, your ability and your aim.

For Tactical Athletes, you will also be given a personalised loaded march and additional running sessions if required.  The exact time, distance, speed and weight will all be prescribed to ensure you never have to guess and accumulative stress and fatigue are  monitored throughout.

On top of enhancing your physical performance, we will work on thinking and decision making whilst under stress and fatigue. The more energy you have, the less fatigued you are and the more ability you have to think and make decisions; a non-negotiable for Commanders and Tactical Athletes of all levels. When you tire, you not only slow down, but you lose focus; we will continually work on this focus whilst tired  to not only improve how quick and often  you can move, but how clear you can think. 

Direct access to Coach Mike via a closed mobile app for support and exercise instructional videos. You can track progress, message and upload pictures and metrics on there.  Each block is sent securely and can be accessed offline, anywhere in the world.

Information shared between coach and athlete is strictly confidential.  You will need to sign a GDPR to allow me to use your information to build your programme.  I need to know you personally along with your current ability to help you evolve.

After every block we reflect, analyse and adapt.  You are given access to monthly objective analysis to show trends and percentile increase/decrease on performance.This provides rationale to our shared aim. I will be ruthless in reflection.

This guide gives you many of the tools required to increase awareness of calories, your caloric intake and how you would go about manipulating both the quality and quantity of them to fit with your own personal goals.  The quality and quantity  you consume is critical.

You can increase your physical performance capability through physical training, and reach your biological tipping point, but only if it is supported by the correct nutrition.  You will receive multiple Red On Recipe books to work in unison with your ‘Guide to Calories’. 

Negotiating your nutritional landscape is of critical importance. The number of people eating out and ordering in due to the current climate, is increasing  whilst home cooking is in decline.   Multiple guides will help you navigate eating out and ordering in.  

Improve your 2km / 1.5 mile best effort time. We set standards, we set goals & we hit targets. WE WILL improve your time.

Improve your Beep Test / MSFT. WE WILL breakdown & improve every component of the Multi Stage Fitness Test.

From Role Fitness Test, Entry to Role Fitness Test, Solider. WE WILL optimise your ability to test and improve every score.