Gradual Activation
Slow and steady short runs between cones or around poles – we’ll do straight line running first then some change of direction running followed by some bodyweight exercises across those 6 movement patterns.
A friendly group of adults many of whom are parents carving out some time for themselves while connecting through exercise & conversation! Group sizes are kept small so Colum can still coach you individually where possible.
This is not a military bootcamp or 20-person studio workout where you're left to figure out appropriate weights or technique on your own. Colum coaches from the front and watches every rep, providing personal teaching cues if needed, and ensures everyone is training safely according to their ability. However, be warned, he will try to push you when he understands your fitness levels!
In each class I try to cover the key areas of physical fitness – Mobility, Muscular strength/Endurance, Plyometrics, Cardio at various intensities and Core and Abdominal strengthening.
I’m well aware this is for many their only exercise across the week due to work/family commitments – Every session will start with a slow & steady warm up followed by specific mobility work before you lift a weight using my Bands – Body – Floor approach.
I’ve had the same group now for 2 years & we always have a chat and a few laughs between sets!
We cover a lot in 45mins, but you can still leave home, exercise and return home in 1 hour – unless you come for coffee on Saturday mornings!
Every 45-minute session is thoughtfully structured with who has booked into the class – we warm up, get mobile & slowly build intensity & load – everyone works at their own pace either individually or in pairs.
Slow and steady short runs between cones or around poles – we’ll do straight line running first then some change of direction running followed by some bodyweight exercises across those 6 movement patterns.
BODY – Single/Double limb movements on our feet
BANDS – Light resistance bands to engage push, pull & hinge muscles/joints
FLOOR – Closed chain mobility for back, hips, hamstrings & pelvic floor
We will do a couple of Cardio sets of different durations, pace & intensity to move your heart rate through its different ranges – this approach is great for both heart (muscle) & respiratory health & burning calories.
We will complete min x2 sets of different weighted exercises early in the session when our nervous system isn’t too tired using kettlebells, dumbbells, resistance bands, sandbags and slam balls.
Every session will include both core & abdominal work usually tagged onto the end of the strength sets – if feeling particularly sadistic we may do a ‘plank off’!!
Our bodies are also designed to bounce, jump & move with power so if suitable we may do some plyometrics in short bursts – don’t worry you won’t be expected to box jump too high at 8am on a Saturday!
We always do a long stretch at the end of the session, statically stretching all your major muscle groups & joints to support full recovery and relaxation.
Small Group Classes take place by the Duckpond and huge Oak tree off Bolingbroke Grove not far from Bolingbroke Secondary School. Look out for the green CR Health & Fitness flag!
Have a teenager(s) at home during school holidays?!
Teenage Strength Club (TSC) could be what they need whether they play for their schools’ sports teams, love to dance, do gymnastics or none of the above!
For a couple of hours across their holiday week (&/or Saturdays) they can learn how to move better, while also building their confidence as they get stronger & fitter in a supportive small group environment.
Your son or daughter will have the option to attend TSC daily or weekly at my home studio gym right beside Wandsworth Common, for a 1–2-hour Small Group Personal Training session tailored to teenagers’ abilities.
They will follow a structured & safe programme across a number of stages below, only progressing to the next stage when they are strong enough.
Fill out and return by WhatsApp a short ‘Intake form’ to gather some background information around their general health & injury history & nutritional habits before we meet.
Using this information, I will categorise them into Beginner, Intermediate or Advanced students & that will determine the training protocols they follow over the following stages:
Motor Control — learning how to move properly using their bodyweight, resistance bands & light weights.
Introduce the concept of MAP (Max Aerobic Power) training to improve their cardiovascular endurance — longer in duration, lighter in intensity.
Functional Mobility, Agility & Plyometrics.
Intermediate/Advanced students move onto Stage 2 protocols after session 2.
Hypertrophy A across 6 movement patterns, including Core/Abs, using heavier weights if ready.
Keep building cardiovascular endurance through cyclical & mixed work. Introduce higher intensity work (HIIT).
Functional Mobility, Agility & Plyometrics.
Hypertrophy B across 6 movement patterns, including Core/Abs, using heavier weights if ready.
Keep building cardiovascular endurance through cyclical & mixed work, increasing the intensity or duration of each set. Continue HIIT training, adding variety & challenge.
Functional Mobility, Agility & Plyometrics.
Strength across 6 movement patterns, including Core/Abs, using heavier weights. Only those ready will advance to this stage after testing.
Keep building cardiovascular endurance through cyclical & mixed work, increasing the intensity or duration of each set. Continue with HIIT work, increasing the intensity/duration of sets.
Functional Mobility, Agility & Plyometrics.
There are no shortcuts to building muscular strength, so sessions can start during school holidays/half-terms & continue Saturdays or Sundays during school term.
Ready to join or know someone who is? Message Colum directly on WhatsApp. Don’t forget to bring a partner, friend or family member for a small discount!