Program King, Unit 77 Wallace Way, Tern Valley Business Park, Market Drayton (2026)

04/05/2026

✌🏽ways to work with us this off-season 📈⚽️

🔗 Link in bio for online program
🔒 Limited availability for private coaching

05/03/2025

No shortcuts, just hard work.
📸 -

18/01/2025

STRUGGLING TO FIND MOTIVATION? 🔍🤷🏽‍♂️

Well, we’ve found it… it’s hiding behind ACTION ‼️

Swipe through for some compelling insights into why those who follow a structured training program are considerably more likely to achieve their goals 📈

13/01/2025

COACH’S CORNER 📖

We believe in supplying access to knowledge, as well as training, so that you can make healthier decisions and building better habits that will accelerate you towards your Health, Fitness & Performance goals!

As a Program King Online Member, you’ll get access to all of our informative & educational resources, which we continue to grow throughout the year…

👨🏽‍🔬 RECOVERY SCIENCE
This guide covers everything you need to know about recovery, how it relates to your recovery, performance, mood and body, whilst presenting the best practices based on emerging research.

🧬 HORMONES & HEALTH
Everything you need to know about hormones and how they influence your health, performance, recovery and mental wellbeing, along with evidence-based recommendations for better hormonal regulation.

☕️ THE CAFFEINE EFFECT
This guide covers everything you need to know about caffeine, leaning on the latest research to highlight the benefits and drawbacks, how it affects to your physical and mental state, performance and recovery.

😰 THE SIGNS OF OVERTRAINING
A deep dive into the topic of overtraining, this guide explores the definition and mechanics of overtraining, the typical signs and symptoms, along with best practices to ensure your training doesn’t get derailed.

💧 HYDRATION BEST PRACTICES
Exploring the topic of hydration, covering the importance of adequate hydration, the effects of dehydration on health and performance, along with best day-to-day practices and considerations during exercise.

🧋 THE SCIENCE OF PROTEIN
This guide covers everything you need to know about dietary protein and its importance in relation to health, training and recovery, whilst presenting the best practices based on emerging research.

🍹 THE EFFECTS OF ALCOHOL
This guide provides an overview on the effects of alcohol in relation to health, fitness, performance and recovery, along with key tips on how to reduce the impact of alcohol consumption.

11/01/2025

NUTRITION GUIDES 🥗🥦🥩

Included in our Online Membership we have a growing library of nutrition guides, with more being added throughout the year 👌🏽

🫁 ENDURANCE NUTRITION
A comprehensive nutrition guide covering the key aspects of how to fuel and hydrate effectively to support cardiovascular endurance training, improve your aerobic capacity and sustain performance over long durations.

📈 STRENGTH NUTRITION
A comprehensive nutrition guide covering the key aspects of how to fuel, hydrate and supplement effectively to support strength training, improve your maximal strength and avoid the onset of training plateaus.

💪🏽 HYPERTROPHY NUTRITION
A comprehensive nutrition guide covering the key aspects of how to fuel, hydrate and supplement effectively to support hypertrophy training, increase your muscle mass and avoid the onset of training plateaus.

🧬 MICROBIOME HEALTH
An extensive review of the emerging research around the importance of the microbiome and how it relates to health, fitness and performance, along with key tips of how to promote a healthy gut environment.

🕙 INTERMITTENT FASTING
A deep dive into intermittent fasting, the benefits and drawbacks, best practices and considerations for adopting this approach, along with what the current research suggests about this specific diet protocol.

🏃🏽 MARATHON FUELLING
A step by step guide on how to fuel, hydrate and supplement effectively to get the best out of your marathon training, along with our recommendations for how to optimise your race day nutrition for improved performance.

🥩 THE PALEO DIET
A deep dive into the paleo diet, the benefits and drawbacks, best practices and considerations for adopting this approach, along with what the current research suggests about this specific diet protocol.

🥑 THE KETO DIET
A deep dive into the ketogenic diet, the benefits and drawbacks, best practices and considerations for adopting this approach, along with what the current research suggests about this specific diet protocol.

09/01/2025

MODULAR PLANS 🔩

Included in our Online Membership we have a number of modular plans, with more being added throughout the year 🤩

💪🏽 CORE TRAINING
Choose from a selection of core workouts that can be added to your current training routine or performed as standalone training sessions to improve torso strength, muscle tone and muscular endurance.

💪🏽 FUNCTIONAL CORE TRAINING
A selection of functional core workouts that can be added to your current training routine or performed as standalone training sessions to improve dynamic postural strength for enhanced performance and resilience in daily tasks.

🤸🏽‍♂️ SPINAL MOBILITY
A collection of flexibility and resistance based sessions that can be added to your current training routine or performed as standalone workouts, focussed on improving spinal mobility for better health and performance.

🤸🏽‍♂️ HIP MOBILITY
A collection of flexibility and resistance based sessions that can be added to your current training routine or performed as standalone workouts, focussed on improving hip mobility for better health and performance.

🤸🏽‍♂️ ANKLE MOBILITY
A collection of flexibility and resistance based sessions that can be added to your current training routine or performed as standalone workouts, focussed on improving ankle mobility for better health and performance.

08/01/2025

FITNESS PLANS 🫁

Here are just some of the purposefully designed fitness plans that the Program King Online Membership currently has to offer in 2025…

🦍 STRENGTH
A 12 week training plan, focussed on developing maximal strength and strength endurance across all major muscle groups, through progressive evidence-based exercise protocols.

💪🏽 HYPERTROPHY
12 weeks of whole body hypertrophy training, designed to increase lean muscle mass across all major muscle groups, through an progressive workout approach.

🏋🏽 MUSCLE TONE
A 12 week workout schedule, designed to enhance muscle tone and support lean muscle mass across all major muscle groups.

⚖️ WEIGHT LOSS
12 weeks of focussed training designed to facilitate weight loss through a blend of cardiovascular exercise and resistance training, supporting a healthy metabolism and improving body composition.

🥵 HIIT
A 12 week training program centred around a high intensity interval training approach, designed to improve cardiovascular and muscular fitness components in time efficient, engaging and stimulating workouts.

⏱️ 30’EMON
An 8 week training program built on an EMOM interval approach, to improve cardiovascular and muscular fitness components through highly effective workouts, in just 30 minutes.

🫀 CARDIO HEALTH
8 weeks of aerobic training, to improve cardiovascular health and fitness through evidence-based training protocols, promoting wellbeing and longevity.

📈 STRENGTH (PPL)
12 weeks of strength work, focussed on developing maximal strength and strength endurance, utilising a time efficient ‘Push-Pull-Legs’ training split.

🦾 HYPERTROPHY (PPL)
12 weeks of hypertrophy training, designed to increase lean muscle mass in a time efficient ‘Push-Pull-Legs’ training split.

🔪 MUSCLE TONE (PPL)
12 weeks of training, constructed to increase lean muscle mass in a time efficient ‘Push-Pull-Legs’ training split.

🏠 HOME TRAINING
8 weeks of whole body training, designed to improve muscle tone, strength endurance, cardiovascular fitness and promote a healthy body composition, in just 3 workouts per week with no equipment required.

07/01/2025

PERFORMANCE PLANS 📈

Included in our Online Membership we have a number of meticulously designed performance plans, with more being added throughout the year 👌🏽

🚀 SPEED
An 8 week progressive speed training program, designed to enhance acceleration, top end speed and speed endurance so that you can become faster and improve your ability to repeat high speed efforts.

🧨 POWER
An 8 week progressive power training program, spanning foundational force production lifts to functional and explosive plyometric based exercises to unlock new levels of power in any scenario.

💨 AGILITY
An 8 week agility training program, meticulously constructed to improve speed, power and the effective cohesion of both components to develop greater efficiency when changing direction.

🏋🏽 HYROX
12 weeks of Hyrox specific training, focussed on building both aerobic and anaerobic capacity, whilst also improving strength endurance in key movements to improve race day performance.

🦾 HYBRID
12 weeks of concurrent muscular strength, strength endurance, aerobic and anaerobic capacity training to take your overall fitness and performance to new heights via a hybrid training model.

🏃🏽 5KM
An 8 week progressive running program to improve your 5km time, complimented with running specific strength and conditioning sessions to improve running economy and reduce susceptibility to injury.

🏃🏽 10KM
A 12 week progressive running program to improve your 10km time, complimented with running specific strength and conditioning sessions to improve running economy and reduce susceptibility to injury.

🏃🏽 HALF MARATHON
A 16 week progressive running program to improve your Half Marathon time, complimented with running specific strength and conditioning sessions to improve running economy and reduce susceptibility to injury.

🏃🏽 MARATHON
A 24 week progressive running program to improve your Marathon time, complimented with running specific strength and conditioning sessions to improve running economy and reduce susceptibility to injury.

05/01/2025

The 5 Pillars of our Online Membership 📈🔥

1️⃣ PERFORMANCE PLANS 🏋🏽
Training programs driven by specific performance outcomes, from speed and explosive power to muscular endurance and aerobic capacity.

2️⃣ FITNESS PLANS 🏃🏽
Workout routines designed to improve specific fitness & aesthetic goals, from muscular strength and hypertrophy to weight loss and mobility.

3️⃣ MODULAR PLANS 🧘🏽‍♂️
Bolt on workout routines designed to bolster your training program by focussing on secondary goals and key areas of health and longevity.

4️⃣ NUTRITION GUIDES 🥦
Goal-specific nutrition guides to help you maximise progress in your training and recovery, whilst improving your health, longevity and knowledge.

5️⃣ COACH’S CORNER 🤓
A range of resources that cover a variety of topics relating to health, fitness & performance; with insights and advice to gain an extra edge.

04/01/2025

World Class Training, for Everyone 🏆🏋🏽

We believe that YOU deserve access to ELITE level training, whether you’re a professional athlete or just starting out on your fitness journey…

So we’ve crafted and carefully curated a range of premium training programs, spanning a wide variety of goals, to give you the structure and guidance you need!

Not only that, we design a bespoke training program for each and every member to provide a truly tailored and personalised approach to reaching your goals 📈

Program King

04/05/2026

05/03/2025

18/01/2025

13/01/2025

11/01/2025

09/01/2025

08/01/2025

07/01/2025

05/01/2025

04/01/2025

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