We will jump on the phone to discuss your current training, your goals, and to schedule the testing. This is a totally free service.

Next we will take you through our Healthspan testing. This will inform how we create your 12 week program. This test is £100 and can be purchased as a stand alone product or deducted from your 12 week program cost.

This is our protocol:

1. Strength Tests

A. Dead Hang Test

Why? Grip strength correlates with overall strength and longevity.

Test: Hang from a pull-up bar with an overhand grip for as long as possible.

B. Relative Strength Test (Ring Rows & Push-Ups)

Why? Bodyweight strength is a key indicator of longevity.

Test 1: Ring Rows

Test 2: Max push-ups (full range of motion)

C. Trap Bar Deadlift Relative to Bodyweight 

Why? Full-body strength and longevity marker.

Test: 3RM

2. Mobility & Stability Tests (Longevity & Injury Prevention)

A. Sit-and-Rise Test (SRT)

Why? Correlates with lifespan by assessing mobility, balance, and strength.

Test: Sit down and stand up from the floor using the fewest possible supports.

B. Banded Dislocate Test

Why? Essential for avoiding injuries.

Test: Hold either end of the band and try and bring it to your lower back with arms remaining straight.

3. Cardiovascular & Metabolic Tests

Test Protocol: 10-Minute FTP Test

Why? The Functional Threshold Power (FTP) test on the Assault Bike measures sustainable power output over a set duration. It’s an effective way to assess aerobic capacity, metabolic conditioning, and endurance performance.

Test

Warm up to just below max effort (~80% perceived exertion).

Hold a sustainable RPM (~60-70 RPM), adjusting resistance as needed.

Last 2 minutes: Push as hard as possible without fully blowing up.

Test Protocol: Heart Rate Recovery (HRR)

Why? Faster HRR is linked to lower mortality.

Test: After max effort 60 second sled push (1x bw for women, 1.5x for men) , measure heart rate 1 min after stopping.

4. Speed & Power Test

A. Standing Horizontal Jump (Broad Jump)

Why? Explosive power in the lower body is a key indicator of fast-twitch fibre efficiency, athletic performance, and longevity. A strong standing broad jump reflects force production, neuromuscular coordination, and lower-body strength, all of which contribute to injury prevention and overall resilience.

Test: Standing Broad Jump

Stand with both feet behind a marked starting line.

Use a countermovement (arm swing allowed) to generate momentum

Your fitness test results aren’t just numbers—they’re the blueprint for a fully personalised training plan designed to help you build strength, resilience, and longevity. Based on your performance across strength, power, endurance, mobility, and recovery markers, we’ll create a structured program that targets your unique needs.

This will include 1:1 coaching sessions to refine technique and accelerate progress, group classes to develop strength and conditioning in a supportive environment, and nutrition coaching to fuel performance and recovery. We’ll also provide a tailored nutrition plan, ensuring your diet supports your training goals, and you’ll have daily contact with your coach to keep you on track and accountable.

To optimise adaptation and prevent burnout, we’ll implement individualised recovery protocols and continuously reassess key metrics to adjust your plan as needed. Every step is designed to ensure measurable progress, so you’re always moving toward peak healthspan and performance.

Weeks 1-3: Assessment, Foundations & Individual Coaching

The first three weeks are all about understanding where you are now and building a strong foundation for progress. During this phase, we conduct comprehensive baseline testing across strength, endurance, mobility, and recovery. 1:1 PT sessions will be frequent (2-3 times per week), focusing on technique refinement for core lifts (squat, deadlift, press, pull) while also addressing movement limitations. We’ll implement a personalised mobility plan based on your assessment results and introduce structured conditioning work (Zone 2 and short anaerobic intervals) to enhance metabolic efficiency. You’ll start integrating into small group classes, but with a priority on individual coaching to ensure you develop proper mechanics, build confidence, and reduce injury risk.

Weeks 4-6: Strength Progression & Class Integration

Now that you’ve built a solid foundation, we shift towards progressive overload and increasing autonomy. PT sessions will taper slightly (1-2 per week), with an emphasis on increasing weights, improving work capacity, and refining movement efficiency. We’ll start focusing on accessory movements to address weaknesses and integrate more structured metabolic conditioning (longer Zone 2 sessions and anaerobic power intervals). You’ll also begin attending more group classes, reinforcing what you’ve learned in your PT sessions while improving real-world application. Midway through this phase, we’ll re-test key performance markers to track progress and adjust your program accordingly, ensuring that every session is targeted toward your needs.

Weeks 7-9: Power, Endurance & Refinement

As your strength improves, we introduce higher-intensity power work, including plyometrics, explosive lifts, sprint work, and heavy strength endurance tests (e.g., max reps at a percentage of 1RM). PT sessions will be focused on refinement rather than instruction, helping you develop confidence under heavier loads while optimising movement mechanics. Conditioning will become more demanding, with increased interval work and performance-based endurance challenges. At this stage, you should feel comfortable training mostly in classes with some guided PT support, reinforcing your independence and athleticism. We’ll also refine your nutrition and recovery protocols, ensuring your body can sustain the demands of heavier training while staying resilient.

The final phase is about maximising your strength and fitness potential, culminating in final performance testing to measure how far you’ve come. We’ll taper intensity slightly in Week 11 to allow for full recovery before Week 12’s testing and performance showcase. Expect to hit your best lifts, achieve new endurance PRs, and refine your long-term training plan based on the results. PT sessions will focus on final technique refinements and strategic testing preparation, while class participation will remain high to maintain conditioning and overall strength. By the end of the program, you’ll not only see measurable progress in your numbers but also walk away with a personalised blueprint for sustaining and building on your results for long-term healthspan and athletic longevity.