Rob Coleman Performance

Rob Coleman Performance S&C Coach/PT with 5+ years exp in pro sport. Strength, muscle gain & fitness development specialist.

18/03/2026

Bring on Saturday!!

Any questions or if you wanna get involved DM me!

24/02/2026

Make your conditioning sessions less sh*t

If your conditioning sessions are still 30 seconds on 30 seconds off for 10 sets at the end of your strength workout, you are leaving SO much on the table

Here we have Lewis' "rowing gears" showing him what strokes per minute I want him to hit for each block.

He has clear, objective targets to hit. Realistic but challenging goals in mind so he's not just tugging on the machines and hoping for the best.

If you don't know what you want to work towards, then how can you structure your training to get to it?

Be clear. Be objective. Be intentional.

Or DM me, get a session booked in and I'll show you how to do it.

Whilst everyone else is "just getting back into it", these lot were giving it a serious kickNot random workouts they've ...
14/02/2026

Whilst everyone else is "just getting back into it", these lot were giving it a serious kick

Not random workouts they've seen on Instagram

Solid, consistent training, following a progressive overload. Making every rep count, and smashing their conditioning workouts to bits.

If you want to join us, theres one space remaining in my evening group. Otherwise, message me to get on the waitlist and you'll be the first to know about any suitable openings.

1 - 200kg deadlift2 - 110kg bench3 - 21 pull ups4 - 100kg rear foot elevated split squats 1. Its no surprise that the bi...
13/02/2026

1 - 200kg deadlift
2 - 110kg bench
3 - 21 pull ups
4 - 100kg rear foot elevated split squats

1. Its no surprise that the biggest change has been prioritising strength training. I've allowed my endurance training to drop to 1-2 runs per week to devote more time on building strength.

2. I follow an upper/lower split at the moment, doing each one twice in the week. Allowing enough days in between to properly rest, recover and adapt from the training stimulus.

3. Training in the 4-8 rep range has been a game changer for me. Heavy enough to give me the strength and hypertrophy stimulus I wanted, but not so taxing on my body as 1-3 reps can be. Ive been really surprised but pleased at the carryover from my training to heavy deads and bench, and high rep pull ups.

4. I listened to my body. 2 weeks ago I could feel a tweak in my back coming, so I took 4 days complete rest. I'm like a duracell bunny so I hate resting, but it was the best decision. Previously I'd have double scooped some beta alanine and got to it but I've had back injuries in the past and they suck. Listen when your body is giving you warning signs to back off.

The deadlift was a biggy for me. I've wanted that for a long time and thats 2.5x bodyweight. Legs have got nice and strong. Upper body is in a good place. Now to take that strength into something a bit different. Watch this space!

10/01/2026

Here's how 👇

1. Add in movements that aren't just up and down. We need to be strong in compound movements. That's obvious. But adding in some rotation or awkwardly loaded movements does wonders for your athleticism.

2. Include jumps and throws. Power development is the key to transferring strength into real world applications.

3. Load up your core work. 3 sets of bodyweight crunches and a 4kg Russian twists ain't gonna build the strong and sexy core you want. Get some weight on the bar!

Hope you liked this reel and found it helpful. If you did let me know in the comments you wonderful lot

Fitness in 2025 1, 2, 3 - Competed in some crossfit comps with some of my favourite people in the world (and got probabl...
01/01/2026

Fitness in 2025

1, 2, 3 - Competed in some crossfit comps with some of my favourite people in the world (and got probably the best picture ever taken of me)

4 - Got in the best fitness shape of my life and ran 5km and 10km PBs (18.53 & 39.42)

5, 6, 7 - Built a thriving Group PT community and took the groups on two fitness retreats

8, 9 - Introduced our kid to functional fitness racing and had a blast

10 - Got humbled in a half marathon race by AAP (think ill stick to shorter races for a while whilst my ego recovers)

Big things on the cards for 2026 my mates

Jemmas thoughts about GPT >>>Swipe through and check out what my Athlete of the year has to say. Now is your chance to g...
31/12/2025

Jemmas thoughts about GPT >>>

Swipe through and check out what my Athlete of the year has to say.

Now is your chance to get booked in. As soon as these places are gone the doors close again and you've missed your chance

Spaces in 6pm and 7pm every Monday & Thursday

Drop me a DM and lets get you started 💪

22/12/2025

Thoughts from the main man about why you should join Group PT

A bit of background - every year I award a team MVP, someone who brings out the best in everyone in not only his group but all the groups across the day. This year was JB.

He's a perfect example of that. Someone who crushes his own training and boosts everyone else's too.

He came to me with an already good strength base after working with a quality PT in the past. But he wanted more from his training, to be able to move well and feel good as well as be a beast. The Group PT model has done just that for him. He's never been fitter, faster and leaner whilst holding onto that strength base.

Not sure if this is a testimonial for me or for him 😂 probably both

But hes a legend and you should join Group PT like him

Consistency + intensity is what you need Not just the latest workout you've seen on Instagram In my opinion this is wher...
30/10/2025

Consistency + intensity is what you need

Not just the latest workout you've seen on Instagram

In my opinion this is where most people fall down in training. Not having a proper plan, no target and no progressions. Just floating through sessions doing what they've always done.

For me thats just exercising. And if thats what you're after then great please keep at it.

But if you want to TRAIN then get the 3 things in the post sorted and you will make then progress you want

30/10/2025

Had some great conversations with my clients over this

Now is not the time to take the foot off the gas

Everyone else is slowing down

Not you

9 weeks is an awful long time to coast

High low method for hybrid trainingHere's a structure that might help you organise your training. Its difficult juggling...
27/10/2025

High low method for hybrid training

Here's a structure that might help you organise your training.

Its difficult juggling many different training stimulus, especially when they might be pulling you in different directions (eg max strength and building a bigger aerobic base)

But here's one way you can make the best of it

If you need help organising your training like this, reach out to me and see how I can help.

Address

Farsley

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