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Private Strength Training Sessions for 12-16yrs

A Foundation for Safe Weight Training


Children participate in physical education at school, through extra-curricular activities and sports clubs, however, a fundamental aspect that is often overlooked is weight training.


Weight training has many benefits, children and teenagers alike will benefit from improved confidence, gains in strength, learning and being disciplined, a positive mindset and mental attitude,

that will stay with them for life.


Learning from a young age how to weight train safely and effectively will support many areas of their life, fitness, and all aspects of the sports that they play.

What's Included:

- Eight weeks of 1-2-1 coaching

- Three coaching sessions per week focusing on key techniques and


- For youth ages 12-16, adapted to suit their abilities



James was my strength and conditioning coach for four years developing my strength, speed, agility and conditioning to compete in the professional men’s game and also stand out on the international stage by captaining the national team."

Elliott, Captain of Basingstoke Bisons

"I started training with James when I was 15, at the time I was playing ice hockey Internationally in my age group and I was starting to be scouted to turn professional. This meant having to play against men much bigger and stronger than I was.

  • Why train with RDF?
    As a strength and conditioning coach, I have two primary objectives. Above anything else, the role of a strength and conditioning coach is to mitigate injury, aligned with improving sporting performance and is delivered in line with the athlete's specific requirements. This is achieved through three strategies: Testing, monitoring, analyse and adaptation Programme design to elicit adaptation, progression and improved performance Coaching to maximise adaptations of the athlete in accordance with the performance requirements of the sport(s) and mitigate injury.
  • How does strength & conditioning impact sporting performance?
    Historically strength and conditioning utilised a forward-thinking model approach to maximise adaptation and performance outcomes, in essence focusing on the next event and applying the appropriate programming to achieve success in that event. ​ More recently with peer-reviewed scientific evidence which analysed performance outcomes during a four-year Olympic cycle, strength and conditioning has adapted to a backwards approach to maximise adaptation and performance outcomes, meaning focusing on a future event as the major event and working backwards, for example, Olympic Games; World Championships; European Championships; National Championships; Regionals, each progressively more important but with the focus on maximising adaptation and performance to peak at the major event, in this case, an Olympiad.
  • What is RDF's strength & conditioning approach?
    As a strength and conditioning coach in order to plan, design and implement an appropriate strength and conditioning programme for any athlete, a thorough needs analysis of the athlete and physical characteristics of the sport is undertaken through a qualitative questionnaire and quantitatively through a detailed physical assessment, including anthropometric measurements; body composition analysis, structural balance and functional movement screening (FMS). ​ Research is undertaken to further understand the physical characteristics and requirements of the sport(s), and the role of the athlete, factoring in length of the season (inclusive of preseason); number of meets, matches or events. ​ Determining and understanding these through a needs analysis, the structure of the competitive season, priorities across the season and or beyond will allow for appropriate strength and conditioning programming to maximise adaptation and performance. ​ Depending on the athlete and training age of the athlete other physical tests in the form of 1,3, and 5RM (repetition max) will be tested and re-testing periodically (once or twice a year) as a measure of adaptation. ​ Monthly coaching with a commitment to eigh to 12 60 minute coaching sessions per month Training sessions and programmes will be recorded and logged on a database, monitored and reviewed on a regular basis to facilitate adaptation, regressing or progressing when and where appropriate. ​ Re-assessing body composition, structural balance and functional movement screening will further provide evidence of adaptation and improved performance, and programming will be adapted according to these re-assessments. ​ Athletes will be given nutritional guidance and support including macronutrient (protein; fats and carbohydrate), with the addition of supplement guidance and recommendations with our partner NutriDyn. Athletes will also be given lifestyle support to optimise performance and recovery. ​ In addition, athletes will have access to an exercise library and educational content through our website portal.
  • Which therapeutic practitioners does RDF collaborate with?
    At Results Driven Fitness we believe in a holistic approach to athlete performance, with strength and conditioning one of many tools to improve performance. As a result, we strive to support athletes in all aspects of athletic performance, including recovery and rehabilitation. It is for this reason that we are proud to collaborate with therapeutic practitioners in the local area to support our athletes and their needs, these include: ​ Michael Boyd, BSc (Hons) Ost - Medstead Osteopathic Practice Andy Cooper, Level 5 BTEC Professional Diploma in Soft Tissue Massage - Edge Massage Therapy ​
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