TW Coaching

TW Coaching I am an S&C and Online Coach

18/09/2026

The Milk Mile!

This years initiation for everyone in the First XV and coaches!

4 pints of milk, 2 dry weetabix and a mile run in this order:

-1 Pint of milk & a dry weetabix
-run 400m
-1 pint of milk
-run 400m
-1 pint of milk & a dry weetabix
-run 400m
-final pint of milk
-final 400m run

The rules:
-must be full fat milk (or a lactose free equivalent for the soft stomachs)
-Weetabix cannot be dunked and must be finished before the next run starts

My time: 15:02. (The leading time as of the time this post was made)

Would not recommend!

16/09/2026

end of preseason strength testing!

Bench and Box Squat are the main upper and lower KPI movements going into the season, so we tested them to set our baseline moving forwards.

It was a fun session pushing each other and seeing what the hard work in preseason had done!

08/09/2026

End of Block Testing!

For this block of 4Strong, we used squat and bench 2RM for the strength metrics and used a scaled down ATHX 2026 Metcon section as a mixed modality fitness metrics.

In this session, both Tom and Tracy completed:

1) Squat testing #
2) Metcon test: 30cal ski erg, 30 alt. dumbbell snatches, 30m sandbag carry, 30 box step overs, 30m burpee broad jumps, 30cal ski erg.

Both made big improvements across this training block, even if they were questioning their choices at the end of this one!

If you want to know more about 4Strong (small group personal training), drop me a message!

This goes both ways…If you don’t have a lot of muscle, you need to build muscle. This allows you to produce more force, ...
05/09/2026

This goes both ways…

If you don’t have a lot of muscle, you need to build muscle. This allows you to produce more force, which is what helps you be quicker.

Equally, excess body fat is weight that does not contribute to force production. So while some extra weight can help with collisions in contact sport, so much excess that you get slower is not a benefit.

In either scenario, whether needing to gain or lose weight, moving your bodyweight/body composition in the right direction is an efficient use of your time!

I’ve been in this game a while.Degrees, internships, mentorships, conferences, seminars…I’ve spent a lot of time and mon...
01/09/2026

I’ve been in this game a while.

Degrees, internships, mentorships, conferences, seminars…

I’ve spent a lot of time and money on my development as a coach.

I’ve also spent even more time with clients, helping them and learning from them.

So you can be sure that every coaching decision comes from a place of sound theory and practical experience.

26/08/2026

LOGISTICS!!!

The perfect routine isn’t perfect if you can’t execute it!

When I’m writing client programs, I have to consider where they train and what equipment they have access to, how busy it is when they train, how much time do they have…

Hill sprints are great, as long as they have access to a hill that fits your needs.

Supersets are great for saving time on accessory movements, as long as the machines are close and the gym isn’t too busy.

5 day routines are great, unless the athlete has a busy job, family, commuting time and a schedule that makes it impossible to sustain that.

When I’m training first team, I’d love to use more sled work, but we don’t have enough sleds to run it efficiently for a large group, so it’s now a s**t option.

The perfect routine is contextual and you have to take it into account to get the most out of your training.

There is always an alternative that is more suitable if your first choice is logistically not a good one- so don’t forget to take the logistics of the training into account!

Online Client Feedback!Luke Taylor had a great performance over the weekend, both individually and as a team. secured a ...
24/08/2026

Online Client Feedback!

Luke Taylor had a great performance over the weekend, both individually and as a team.

secured a 6th place finish in a very competitive field of 12 teams.

Luke has been working very hard to continue getting stronger and more explosive while we’ve navigated chronic aches and pains from intense training.

With this tournament complete, we will be retesting some performance metrics to help plan the next block and keep him progressing onwards!

A lot of athletes take the ‘C’ in S&C less seriously .However, they are equally important, and the C is probably more im...
21/08/2026

A lot of athletes take the ‘C’ in S&C less seriously .

However, they are equally important, and the C is probably more important if that’s been neglected for a while now!

Just like your strength work, in order to train it most effectively, we need to know what your ceiling is.

Testing your V02 max does exactly that. It tells you how much oxygen you can use, and we can calculate training zones from there, the same way you would your strength work.

This lets you train in certain zones more accurately to be specific to the adaptation you’re trying to chase!

This is the best way to make sure you are actually being effective with your training (which is why I use it as part of the Robust Athlete Model system).

Get booked in to find out if you’re fit enough!

A big issue I have come across over the years with athletes is them doubting the process and going off plan because of s...
19/08/2026

A big issue I have come across over the years with athletes is them doubting the process and going off plan because of something someone else has said to them.

Your family, your mates, your teammates, that random bloke in the pub who would have been a pro if it wasn’t for that knee injury…

They all have an opinion on what you should or shouldn’t be doing.

However, too many opinions (particularly the uninformed ones) only make things more complicated and stresses you out.

To make your life easier and to help you progress more, cut the noise and listen to the people whose opinions are actually informed.

Your coach, your physio, you know, the people who have done it for years and you pay for the guidance from!

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