Oliver and Henry came to me with a very specific goal… to improve their vertical jump. Or as they would say ‘slam dunk!’. They both play at a high level which made this an interesting proposition, so I ‘jumped’ at the chance to help. At just over 6” ft (but still growing) they needed to increase their power to weight ratio to reach a 10ft Basketball hoop. With only one hour a week to train around games, I needed maximum effort from them and the most up-to-date research.

In our first session we worked on gathering the metrics of their current jump. It’s vital to show an athlete that they are improving with numerical data especially in Basketball which, like most American sports is totally statistic obsessed.

Following our testing stage, we moved on to mastering the exercises we would be using to get them strong and then powerful. This was built around the squat and deadlift. We assessed the squat and worked out which muscles were strong as well as weak and therefore needed more attention.

It was very clear at this stage that both Oliver and Henry had developed very strong Quadriceps. However, while this is great for running and jumping, the quads were massively overcompensating for other muscles which were now lagging behind such as the glutes and the hamstrings. This caused injuries in areas like the knees and ankles, together with them both still growing and playing for many hours on the court this was causing them to miss games.

We had to build into their timetable a thorough stretch and mobility programme, which they had to adhere to each day for warm up and cool down. I assure you this was no small task and became the foundation that all of their future performance relied on.

The next stage was strength.

It’s important at this stage for me to explain that POWER which in this case will be the ability to jump off the ground is a combination of SPEED X STRENGTH.

The boys were fast no doubt about it, but I had to implement a strength training regime.

To do this we worked out exactly what they could lift for 1 max effort repetition. Leaving nothing left in the tank. This is not for the faint hearted and should only be performed with a spotter or coach. 

Once I knew what they could lift, I began to plan a strategy to build up strength. To give you an example we’d do different rep ranges each week to constantly stress the nervous system encouraging the muscle to generate more force each week.

Week 1 – 5 reps 70%

Week 2 – 3 reps 80%

Week 3 – 2 reps 90%

Week 4 – 1 rep max retest

The cycle of strength always comes to an end where a rest or “Deload” week must accrue. This should be planned in; however, this would typically occur naturally due to very intense weeks of playing where we’d all agree it would be more beneficial to take a deload and work on stretches or stability. I’m a firm believer that a coach should allow an athlete to listen to his body and decide. Also, by watching these signs and looking back over the numbers you can better predict when this may happen and be very in tune with the athletes.

Once all the groundwork had been laid, we could begin the process of improving power into our training sessions. As you might have imagined, we jumped, hopped and depth dropped our way through weeks of plyometric training. They loved this and the application of this type of training was very obvious however, it was built on a huge base of mobility, flexibility and strength.

Ultimately Oliver and Henry both successfully achieved their ’slam dunks’ in under one year. Their team are into the 4th round of the National Cup, they are playing for one of the top 16 teams in the country. I continue to train them, with the aim to get them into a basketball academy.

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Michael Wilson Founder & Fitness Coach

With over 15 years industry experience Michael is one of the most dedicated and hard working Personal Trainers in the industry. Michael has transformed countless clients physical capabilities and taken them beyond their goals, whether that’s losing weight to getting people back on their feet. Michael thrives on making a difference to the clients that struggle the most in the gym. The majority of his work is dealing with injuries. Not only restoring the body but, also the mind after challenging illness or injury.

Michael has an in depth knowledge of how the body works and has used that to train many top athletes in various different sports including Cycling, boxing, Water Polo and basketball all at the highest level. The challenge of performance at the highest level appeals to Michael’s competitive nature and studying for performance in very aspect of life is what drives him and many of his clients whether that be in sport, work or life.

Please get in touch with Michael if you have a goal or great desire for change.

  • Rehabilitation
  • Weight loss
  • Medical condtions
  • Sports performance

Charlotte Benson Personal Trainer

Charlotte’s passion for exercise began with sport and developed from being involved with a varietyof team/individual sports before solely taking part in football.

Whilst attending university in the USA on a soccer scholarship she achieved a Bachelor of Science in Sports Science and Psychology. Her focus now turns to helping athletes become the best they can be within their sport. Charlotte has an experience working with athletes from a variety of sports such as Fulham football academy, Surrey Storm Netball, Team Surrey Swimming, and individual scholar athletes involved in Skiing and Horse riding.

‘I believe that the key to success for any personal fitness goal starts from building the foundations.By carrying out corrective exercises, and individualising programs this will allow for us to progress in your training to help you find your inner athlete’.

  • Sports performance
  • Corrective exercise specialist
  • General strength & conditioning

Gerry Regnerus Personal Trainer

Gerry was born in 1969, and after a career in the military started working as a Personal Trainer in 2010. His age and experience makes Gerry the ideal trainer for mature clients. He uses a low key mentoring approach to training and believes that educating clients on the purpose of exercises as well as technique leads to the best results.

As part of his service Gerry offers a complimentary initial session and assessment.

  • Neurological injuries and dis-orders
  • Joint rehabilitation
  • Fitness for beginners
  • Posture analysis and correction

Olie Thomas Personal Trainer

Olie is an enthusiastic advocate of barbell training for everyone. As a result has been getting great results from his clients over the last 2 years applying the principles of barbell and dumbbell progressive training to all types of people. Some highlights involve helping a female client drop 12 dress sizes or 10 stone over the course of a year, and helping a male client recover from 3 torn quadriceps and getting his strength and mobility back post injury, going from being in a wheelchair to squatting 50kg in 9 months.

A firm advocate of a no-nonsense, no-fads approach to training, utilising tried and tested methods along with the latest research explained in a simple and easy to understand fashion, Olie can work with anyone from the complete beginner to the recovering athlete coming back after a period of absence.

  • Strength and muscle building
  • Body recomposition and weight loss
  • Injury rehabilitation
  • Sports performance training

Byron JohnstonStrength Coach

Byron uses his knowledge of fitness and exercise to help his clients to become strong, healthy and more confident in themselves. On his website you can see some of the many results he has guided his clients to, from huge improvements in strength, to body transformations and working with athletes to improve performance in competition.

His coaching highlights have included helping a women’s footballer get back onto the pitch playing 12 months ahead of schedule following an ACL knee surgery repair. He’s guided many of clients to be able to lift two times their own bodyweight.

Many people have come to Byron for help with losing weight, and his ability to give nutritional guidance alongside the correct gym programme has brought successes to the people he has coached.

He has also overcome the more difficult challenge of helping clients in gaining lean muscle for those who want to have a more athletic/sporting/muscular/defined physique.

  • Strengthening & conditioning
  • Expert barbell coaching
  • Dad bod and skinny fat transformations
  • Technique tune up
  • Programming to progress


coming soon!

We are super excited to announce that we will soon be opening a second studio in Knaphill, Woking.


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now open!

We are delighted to announce that our new studio in Knaphill, Woking, is NOW OPEN!


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