COA Performance
Training Program
Throughout my life, one constant for me has been training. I started swim training at age 7, which was then complimented by weight training starting at 13, leading to me being awarded a swimming schollarship to University in the USA from age 18-22.
After swimming I started training CrossFit, then at 23 used that training methodology to help me join the Royal Marine Commandos.
CrossFit paired with strength training helped to keep my fitness high, even when surrounded by some of the fittest and best soldiers on the planet.
Keep on reading to see how what I have learned from over 10 years of training myself can help you:
Constantly Varied,
Functional Movements performed at High Intensity
This is the tagline of CrossFit, and what I believe makes it special and seperates it from other training styles:
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Constantly Varied: The majority of the workouts will be unique, only occasionally repeating workouts to measure improvements.
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Functional Movements: You will Squat, lunge, push, pull, hinge, twist, and Carry your way to improved fitness levels.
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High Intensity: You will work hard, and it wont be easy, but nothing worth doing ever is!
All Abilities Welcome
CrossFit workouts may seem scary and daunting, but the beauty is all movements can be modified for any skill level.
This programming is "aimed" at my fitness level, however this can be decreased or increased to suit your own training. This is known as "Rx" or "as prescribed".
Movements, weights, distances and times can create the best workout for you.
High skill movements are not regularly programmed, but are put into the schedule from time to time to allow you to work on achieving them.
Five Sessions
Every Week
Three CrossFit style WODs
Across the week you will have Three Workouts Of the Day (WODs) to complete, covering a variety of movements, volume levels and times.
One Cardio Session
Based on timings, so can be completed with running, swimming, on a bike, rower or SkiERG
One Strength Session
Working on strength through compound movements, olympic lifts and some good ol' bodybuilding movements too - because who doesn't love getting a good pump on?
Improve your
Overall Fitness Levels
Your fitness is not only defined by how fast you can run a mile, or how much you can bench. The COA Programming develops fitness through the 10 fitness principles: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
All this for only
£15 per month!
For now, this programming is ideal for anyone that has a general level of CrossFit ability.
If you have a home gym, I am happy to discuss if this program could fit with the equipment you have.
Soon I will be looking to offer more bespoke training, to better suit athletes new to CrossFit, but for now this programming is all I can offer.
Personal Training Sessions can be considered.
