Train what the tests show.
Your programme is built from your 360 Assessment, not from a template. One to one, at your pace, at your home, in the park, online or at the gym.
How it works
The shape of a programme
- Starting point
- The 360 Assessment
- Sessions
- Usually two or three a week, an hour each, to suit your diary
- Where
- Home, the park, online or at the gym
- Experience
- Coaching in person since 2003, online since 2020
- Block
- 12 weeks, then retest
- Taken on
- By enquiry
Why a plan
Moving more is a start. Exercise is the change.
People use the two words as if they mean the same thing. They don’t, and the difference matters.
+ The difference, in two lines
Physical activity
Any movement that uses energy: walking, cleaning, stairs, the commute. A great base for health.
Exercise
Activity that is planned, measured and built up over time, with a clear aim: stronger, steadier, fitter.
Strength, balance, fitness and fewer aches don’t happen by accident. They need the right amount of the right work, increased step by step. That’s why I test first, then write the plan, then retest.
What we work on
Built around your results
Every programme draws on the same six areas the 360 tests. Where you’re strongest we maintain. Where you’re weakest we spend the time.
+ The six areas we train
Strength
The base for everything else: pushing, pulling, lifting and carrying.
Mobility
Moving freely through everyday positions, with less stiffness and fewer niggles.
Balance & stability
Staying steady and in control as the years go on.
Power
Producing force quickly, for stairs, stumbles and getting up off the floor.
Cardio
Building the engine, and how quickly you get your breath back after effort.
Lifestyle
Food and sleep too, if they’re getting in the way.
Alongside training
Everything works together
Sports massage at home
Clare comes to you in Chelsea, Kensington or Battersea. Tell her what’s sore, and she’ll work around your training that week. Massage
Food that fits your week
A simple plan built around how you actually live. If a supplement would genuinely help, we’ll suggest a few. We don’t sell any. Nutrition
Health checks
Health checks, on request
Three options: the Men’s Baseline, the Women’s Baseline and a gut test.
We pick the right tests for you
The lab runs them and sends the results to me
I explain them and build your plan
+ Men’s Baseline, Women’s Baseline and gut test
Men’s Baseline
Blood tests such as testosterone, cholesterol and blood sugar. Useful if your energy, shape or fitness has stalled.
The lab sends your results to me. I explain them in plain English and turn them into what to do next: training, food, sleep, and supplements where there’s a gap. I prescribe exercise, not medicine.
Tests we may include
You won’t need them all. We pick what’s relevant to you.
General health
- Full blood count
- Kidney function (U&Es)
- Liver function
- Average blood sugar (HbA1c)
- Fasting blood sugar
- Cholesterol (lipid profile)
- Inflammation marker (hs-CRP)
Men’s hormones
- Total testosterone
- SHBG (a protein that carries testosterone)
- Free testosterone (calculated)
- LH and FSH (hormones that signal testosterone production)
- Oestradiol (oestrogen)
- Prolactin
Thyroid
- TSH (thyroid-stimulating hormone)
- Free T4 (thyroid hormone)
- Free T3 (thyroid hormone), if relevant
Iron and vitamins
- Iron stores (ferritin) and iron levels
- Vitamin B12
- Folate
- Vitamin D
Heart health, if relevant
- ApoB (a more detailed cholesterol marker)
- Lp(a), an inherited cholesterol marker, if heart disease runs in your family
- PSA (prostate test), if relevant for your age
Women’s Baseline
Stronger through menopause. The years around menopause are a good time to get stronger. We focus on sleep, bone, muscle and energy, not on testing every hormone.
We start with how you feel day to day. Blood tests only if they’d change what we do next. Whether you need hormone tests is your doctor’s call. You don’t need them to start.
What I ask first, and what a doctor may look at
What I ask first
- Sleep
- Energy
- Mood and stress
- Hot flushes and night sweats
- Changes to your periods
- How you feel after sessions
- How much you move
What a doctor may look at
- Full blood count
- Iron stores (ferritin) and iron
- Vitamin B12 and folate
- Vitamin D
- Thyroid
- Average blood sugar (HbA1c)
- Cholesterol, liver and kidney function
Strength comes first. Anything medical stays with your doctor.
Gut test
A one-off stool kit that looks at your gut microbiome. The lab posts it to you and sends the results to me. Useful if you still feel off when everything else looks fine.
The lab sends your results to me, and I help you act on them: what to do, how to do it, and where to fill a gap. This isn’t a medical diagnosis, and it doesn’t replace your own doctor. If anything needs medical attention, I’ll tell you to see your GP.
After 12 weeks
We retest, so you can see it
At the end of each block we repeat the tests and compare. You see what’s improved, what hasn’t, and what the next block should focus on.
In their words
“Roland is an adaptive trainer, at home, outdoors and in the gym… I would certainly recommend him.”
Bear Grylls, Adventurer
2-week programme · 12 moves · No kit
Back & Core Groundwork
Free up your back. Connect your core. Move with ease. The groundwork I start my private clients on.
★★★★★
“Easily the best personal trainer I’ve ever had. He’s incredibly knowledgeable about fitness and nutrition, a great teacher, and pushes you the perfect amount so you see real results but also enjoy your sessions, going away feeling great. Working with him has easily been the best investment I’ve made.”