Ups N Downs Coaching

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I'm a multi-sport coach who designs bespoke training programmes that focus on the mental and physical aspects of training so that you can achieve any personal goal

THE RISE INTO 2027 STARTS NOW.Whether you’re taking your first steps, rebuilding your engine, or already racing at an el...
12/09/2026

THE RISE INTO 2027 STARTS NOW.

Whether you’re taking your first steps, rebuilding your engine, or already racing at an elite level, this new 12‑week programme is built around one thing:

YOU.

Not a generic plan.
Not a cookie‑cut template.
A fully personalised training design shaped around your goals, your level, your race calendar, your life.

Every athlete is different —
so every programme should be too.

Across 12 weeks you’ll build:
🔥 A stronger foundation
🔥 A sharper engine
🔥 Race‑specific conditioning
🔥 Mindset discipline
🔥 Confidence that carries you to the start line ready, not hopeful

This is coaching that meets you where you are…
and builds you into who you’re becoming.

2027 is coming.
Your race season won’t wait.
Your rise starts today.

DM “12 WEEKS” to begin your build.

Institute of Fitness Racing Deadly Dozen .uk

https://coach.relentlessmethod.com/web/s/richard-knox

So this time last year I was teaching classes of 3 or 4 in in town and tonight?Tonight I walked into a room FULL of abs...
10/09/2026

So this time last year I was teaching classes of 3 or 4 in in town and tonight?
Tonight I walked into a room FULL of absolute legends who blew the roof clean off.

I set the class they set the tone.
My music choice wasn’t their cuppa tea, so we switched it… and the whole vibe detonated.
Energy surged.
Sweat dripping.
Hearts pounding.
The kind of atmosphere coaches dream of.

An absolute pleasure to teach.
A reminder of how far this journey has come and how much fire is still left to burn.

09/09/2026

The beast has heard the battle songs at its come for 2027 rises like a battlefield written by the gods themselves.
Lakesman Full. Ultra X England.
Two colossal trials standing like frost giants, and I walk toward them with the calm of a man who has already chosen violence.

The forge is lit.
The hammer swings.
The creature inside me the one carved from iron, ash, and old thunder has opened its eyes again.

I have the .dozen.gym my own brutal training hall, where sweat becomes runes and suffering becomes prophecy.
I have the right coach , the one who drags me through fire until the weak parts fall away like slag.
I have a warband behind me that doesn’t flinch when the sky cracks.

This isn’t a comeback.
This is a return of the berserker — the version of me that runs with wolves, breathes smoke, and treats finish lines like fallen enemies.

2027 will not be a season.
It will be a saga.
And every mile will be written in the language of war.

06/09/2026

Belief in yourself isn’t always instinctive. Recently, I’ve been reminded to back myself a little more — and to allow space to be “selfish” in the sense of investing in my own growth.

So here it is.

I’m a coach by choice, but not the stereotypical “lives‑in‑the‑gym” coach.
I’m a medical engineer.
I’m a father.
I’m 110kg and actively working my way down — with support, because we all need support.

And at this weight, I’ve completed three Ironman‑distance events, three ultra‑marathons, two multi‑day endurance challenges, and trained across multiple coaching disciplines. My coaching approach is shaped by real‑world experience, professional training, and the resilience built through years in engineering and the military.

But the biggest lesson I’ve learned?
Surround yourself with people who genuinely want you to shine.
People who support your growth.
People who create space for you to evolve.

Since leaving the military, it’s taken time to find an environment where I feel supported and able to grow — but I’ve finally found it.

Here’s to backing yourself, investing in your development, and building communities that lift each other.

06/09/2026

Lucy and I didn’t just show up today — we strode onto the training floor like two warriors stepping out of the fog of the fjords, ready to claim whatever challenge dared stand in our way.

She might stand a couple of feet shorter than me, but height means nothing when your spirit is carved from iron. Lucy moves like a shield‑maiden forged in fire, a compact storm with the heart of a berserker. When she enters the room, the air shifts — the kind of shift you feel before a raid.

UpsNDowns isn’t a place for half‑hearted effort. It’s a hall for the wild ones — the ones who grind like they’re swinging axes, who push like they’re rowing longships through a storm, who fight like the gods are watching.

Today we didn’t train.
We raided.
We split the session open like a battlefield.
We left sweat like blood on the ground and walked out with the kind of fire only earned through combat.

Different frames. Same Viking fury.
UpsNDowns — where warriors rise.



Thankyou for setting the battle fielddozen.gym .uk

05/09/2026

Rebuilds don’t start in comfort — they start in the dark, when your excuses are loud and your soul is louder.”

“I’m Richard Knox — hybrid endurance coach, Deadly Dozen Master Coach — and I work with people who are done hiding from their own potential.”

“If you’ve still got even a flicker of fight left under the chaos, I’ll help you drag it out and turn it into something disciplined, feral, and impossible to break.”

“I’m taking on new athletes for online coaching and 1‑to‑1 coaching at the Deadly Dozen Gym in Macclesfield.”

“If you’re ready to rise, DM ‘RISE’ and step into your rebuild.”

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Manchester

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