SHIFT - online 121 coaching, and personal training

SHIFT - online 121 coaching, and personal training Shift is about you. Shift aims to deliver a personal training offering that looks across your health and fitness requirements.

ONLINE 121 COACHING

Custom built programmes that help you move efficiently and pain-free.

šŸ‘‰ 1:1 Online Coach
šŸ‘‰ Personal Coach
šŸ‘‰ Movement
šŸ‘‰ Performance
šŸ‘‰ Strength & Conditioning
šŸ‘‰šŸ‡¬šŸ‡§&šŸ“󠁧󠁢󠁄󠁮󠁧ó æ Head Coach
šŸ‘‰Kyokushin Karate It's about gaining a complete understanding of your goals taking current fitness levels into consideration, then building a practical and measurable programme to achieving your obj

ectives. The journey will challenge you using strength and conditioning, and functional movement patterns, that develop you to be faster, leaner, more agile, and stronger. Whether you're looking to take on a more effective training programme, make better use of your current gym membership, competing in a sporting event, or returning from injury, the aim is toprepare you for optimum performance and maintenance. The crucial bottom line is this: Improve your biomechanics and you're instantly able to train harder and longer, and compete at a higher level. What's more, you achieve all this with a reduced risk of injury, simply because of the corrections you make to hitherto unrealised faulty movement patterns.

04/09/2026

Push strength is about more than pressing a heavy weight.

Itā€™s the ability to produce force away from the body, and transfer that force effectively through the whole body.

Here, Iā€™m developing it in three different ways:

ā€¢ Single-arm cable press: controlled horizontal pushing strength and trunk stability.
ā€¢ Medicine-ball chest pass: expressing horizontal force quickly through an explosive pressing action.
ā€¢ Underarm medicine-ball toss: using the legs and hips to generate force, then transferring it through the trunk and upper body.

Strength builds the capacity.
Power is how quickly you can express it.
Good movement connects everything together.

For everyday life or sporting performance, we want strength we can actually use.

Does your training develop strength, power, or both?

SHIFT | Training for Movement

A good training programme shouldnā€™t feel random.Thereā€™s a difference between a programme that evolves and one that const...
31/08/2026

A good training programme shouldnā€™t feel random.

Thereā€™s a difference between a programme that evolves and one that constantly changes for the sake of keeping things ā€œfreshā€.

Most progress comes from doing the right things consistently enough to actually get better at them.

That doesnā€™t mean repeating the exact same session forever. Loads move. Reps change. Tempo changes. Conditioning progresses. Exercises can be adjusted when thereā€™s a reason to.

But the foundations need to stay in place long enough for you to:
šŸ‘‰ build skill,
šŸ‘‰ create adaptation and
šŸ‘‰ see whether the work is actually doing what itā€™s supposed to do.

Too much variety can make training feel busy without making it productive.

Keep the important things in. Progress them. Change them when thereā€™s a reason.

Thatā€™s how you build momentum.

So, train with intent intelligently.

27/08/2026

BKK Summer Camp 2026 šŸ„‹

3 days.
160 attendees.
1 Karate family.

Once again, I had the honour of being one of the instructors at this yearā€™s Summer Camp.

Camp is always a big weekend, but for me itā€™s never just about the training.

Itā€™s about bringing everyone together. Different dojos, different grades, different ages, all sharing the same space, training hard, learning from each other and enjoying being part of something bigger.

There was plenty of hard work across the three days, but also a lot of laughs, conversations, catching up with old friends and making new ones.

I always enjoy teaching at camp, but I also enjoy watching others coach, picking up ideas and seeing how people respond to different ways of training.

You never stop learning.

160 people on the field creates a great atmosphere, but what really makes the weekend is the people.

Another brilliant BKK Summer Camp.

19/08/2026

This isnā€™t just a warm-up.

I use this type of work early in a session as part of elastic prep and development.

Pogos, forward pogos, carioca, speed skaters, lunges and alternate knee lifts might look simple, but thereā€™s a lot going on. Youā€™re asking the body to deal with force, organise itself quickly, stay coordinated and move in different directions.

With the pogo work Iā€™m looking at things like ankle stiffness, rhythm and the ability to produce and absorb force quickly. The carioca and speed skaters bring in lateral movement, coordination and control, while the lunges and knee lifts start to introduce more range, balance and single-leg control.

None of this needs to be exhausting. In fact, Iā€™d rather it wasnā€™t. I want this work done while someone is fresh, moving well and able to focus on the quality of what theyā€™re doing.

Thatā€™s why it sits early in the session. It prepares the body for the strength work that follows, but thereā€™s also a longer-term reason for keeping it in the programme.

As we get older, or as training becomes more gym-based, itā€™s very easy to gradually lose some of the qualities we probably took for granted when we were younger: a bit of bounce, moving quickly in different directions, reacting, controlling a landing and being comfortable on one leg.

I donā€™t think we should wait until those qualities have disappeared before deciding theyā€™re important.

Strength is a big part of what I programme, but I donā€™t just want people to be strong in the movements they practise in the gym. I want that strength to sit alongside coordination, elasticity and the ability to move well.

Thatā€™s what this type of work is there for.

Preparation for the session, but also part of building a body that stays capable.

Training for movement.

13/08/2026

Jumping isnā€™t really about how high you can get.

Itā€™s about whether you can create force, control it and deal with it when you land.

Thatā€™s why I like to include some form of jumping or landing work in training. It might be pogos, small hops, snap-downs or low-level jumps. It doesnā€™t need to be complicated or maximal.

Learning to land well teaches you to absorb force, stay balanced and control your position before you move again.

That matters in sport, but it also matters as we get older. We shouldnā€™t only train slow, controlled strength. We should keep some exposure to moving quickly and reacting to the ground.

Jump. Land. Control it.

Thatā€™s the bit that matters.

08/08/2026

Stay capable šŸ’„

Thereā€™s a lot of talk about getting stronger. TBeing able to use that strength quickly matters too.

Think about catching yourself when you trip. Getting up quickly. Running for something. Changing direction. Or, if you play sport, being able to react and move explosively.

As we get older, that ability to produce force quickly can decline, and it can happen faster than the loss of strength itself.

So not everything in the gym needs to be slow.

Sometimes the intention should simply be: move fast.

That might mean a jump, a throw, a quick step, or moving a lighter weight with speed.

It doesnā€™t have to look dramatic, and you donā€™t need to be an athlete to benefit from it.

Being strong is important. Being able to use that strength quickly is important too.

31/07/2026

Your core is designed to do far more than bend your spine.

When most people think about ā€œcore trainingā€, they immediately picture endless crunches, sit-ups and ab circuits.

The reality is very different.

Your coreā€™s primary role is to:
šŸ‘‰create stability,
šŸ‘‰transfer force, and
šŸ‘‰allow you to move efficiently.

It connects your upper and lower body, helping you lift, run, throw, punch, kick, carry shopping, get up from the floor and simply move well through everyday life.

Sometimes the best core exercise isnā€™t one where your abs are burning. Itā€™s one where your body is resisting movement.

In this video Iā€™m performing:
ā€¢ Four-point plank shoulder taps
ā€¢ Inline half-kneeling cable lifts

Neither exercise looks particularly flashy, but both challenge the body to resist rotation while maintaining posture, balance and control.

This is known as anti-rotation training.

Instead of creating movement through your trunk, youā€™re teaching your body to prevent unwanted movement. That ability is fundamental for athletic performance, reducing injury risk and improving movement quality.

A stronger core isnā€™t about having visible abs.

Itā€™s about:
Better balance
āœ“ More efficient movement
āœ“ Improved force transfer
āœ“ Greater resilience
āœ“ Better performance in sport and everyday life

Of course, thereā€™s still a place for flexion-based exercises like crunches or curl-ups when theyā€™re appropriate for the individual and their goals.

But if every core session consists only of chasing the burn, youā€™re probably leaving a lot of performance on the table.

Train your core to do what it was designed to do.

Move well. Resist well. Transfer force well.

Thatā€™s training for movement.

10/07/2026

Movement isnā€™t just about adding weight. Itā€™s about adding complexity at the right time.

The first exercise is a lateral two-handed kettlebell swing.

The focus is on learning to produce force through the hips while moving sideways, staying balanced and controlling the transfer of weight from one leg to the other.

Once thatā€™s comfortable, we can make the movement more demanding.

The second exercise introduces a backwards lateral step and changes to a single-handed swing.

That small change does far more than make the exercise look harder.

Now youā€™re asking the body to control rotation, decelerate as you step, maintain pelvic and trunk stability on one side, and produce force through a less stable base of support. Coordination, timing and balance all become bigger parts of the movement.

This is how I like to progress exercises.

Not by chasing heavier weights, but by exposing the body to new movement challenges once the fundamentals are in place.

Whether youā€™re a fighter, field sport athlete or simply someone who wants to move well for life, your body has to cope with changing direction, shifting weight and producing force from awkward positions.

Thatā€™s why movements like these regularly find their way into my programmes.

Strength is important.

But strength that you can control, in multiple directions and under changing demands, is far more useful.

Which variation do you preferā€”the two-handed swing or the progressed single-handed version?

03/07/2026

A single kettlebell can do a lot more than people often give it credit for.

Most people see kettlebells and think swings, goblet squats, cleans and presses. All useful movements, and all movements I use regularly.

One of the biggest benefits of a kettlebell is it allows you to move the load around the body, not just up and down in front of it.

The focus in this video is multi-planar training - moving forwards and backwards, side to side, rotationally, diagonally, and across the body.

That matters because the body does not only work in neat, straight lines. In sport, martial arts and day-to-day movement are rarely that clean.

You step, turn, brace, rotate, reach, absorb force, shift weight, change direction and recover position. Often without much time to think about it.

Multi-planar training helps bridge the gap between being strong in the gym and being able to use that strength when movement becomes less predictable.

With the kettlebell, the load is constantly asking questions of the body. If it moves away from your centre, you have to control it. If it crosses the body, you have to manage rotation. If you step laterally or diagonally, the hips, trunk, shoulders and feet need to work together.

That is where the value is.

You are learning to control force, position and posture while the body moves through different angles.

For fighters and athletes, this has clear carryover into footwork, bracing, rotation, contact positions, change of direction and the ability to absorb and redirect force.

For general training, it helps build a body that feels more coordinated, robust and capable outside of the gym.

This does not replace the basics. You still need to squat, hinge, push, pull, lunge and carry.

But once that foundation is being built, it makes sense to expose the body to more of the directions it actually has to move in.

One kettlebell is more than enough to start doing that properly.

The key is not to make it look complicated.

The key is to move with intent, control the load, and make the strength you build more useful.

03/07/2026

Huge appreciation post for after his European Championship Triathlon race, finishing strongly in a seriously competitive field and placing well among the AG Team GB athletes šŸ‡¬šŸ‡§

Given the context, this was a brilliant performance.

Nine weeks before the race, he picked up a metatarsal injury. At that point, the build changed completely. It was no longer about chasing fitness at all costs. It became about being smart, protecting the foot, keeping enough conditioning in the system, maintaining confidence, and making sure he arrived on the start line ready to compete.

And compete he did.

The swim was non-wetsuit because of the high water temperature, yet he still delivered a really composed performance in the water. On the bike, he had to work hard early, jumped onto a group when the opportunity came, then found himself doing a lot of the honest work after losing them at the turn. By the sounds of it, his temporary riding partner was very happy with the view from behind his wheel.

Standard race-day friendship.

What stood out most was the way he handled the effort. He pushed harder than we had really been able to expose him to in training, especially with the injury disruption, but stayed focused and committed.

Then came the run, and this is where the maturity really showed. Rather than getting dragged into chasing pace too early, he found a rhythm, trusted it, and held it. Smart racing. Not panic racing. Not ego racing. Just controlled, composed, and effective.

His own reflection summed it up perfectly. In a local age-group race, he might have judged the position differently. But this was European Championship racing. The level matters. The field matters. The context matters.

Iā€™m genuinely proud of this one. Not just because of the result, but because of how he handled the build-up, adapted to the setback, trusted the process, and then raced with real maturity.

Massive well done šŸ‘

There is plenty more to come and weā€™re already in the mix for the next A-Raceā€¦ šŸŠ šŸš“ā€ā™‚ļøšŸƒā€ā™‚ļø

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