Wolfpack Strength - Conditioning - Fitness

LAST PLACES AVAILABLE - STARTS THURS 11th JAN

Our Monday group is now full and we have just 3 spaces left on our Thursday 4:45pm group.

This group is currently more catered towards football & cricket but we can accomodate kids who play other sports as well. Please get in touch to discuss your requirements.

Our next intake wont be until March so please contact me if you want to develop your childs athletic performance and skills.

&c

CLIENT FEEDBACK - CATHERINE - M2 U67 Powerlifter - also known for a sassy lever belt flick and throwing said belt accross the gym mid deadlift tantrum 🤣

"In November 2022, after about 3 years of strength training with Clare, I moved over to more Powerlifting specific training and, with Clare’s help, I have competed twice with more planned for the future.

For both meets, Clare put together a really comprehensive powerlifting training plan that was tailored to my goals and took into account the things I needed to work on to hit comp standards and get some PBs on the platform.

Definitely no cut and paste programmes here – Clare coaches me based on what I need and everything is completely individualised for me.

I won’t lie, the prep wasn’t easy on either occasion but Clare was always on hand to listen to my feedback and adjust anything as needed (as well as fielding the odd deadlift or bench related tantrum!).

The App Clare uses for my training plan is great. My programme is downloaded at the beginning of each block and then adjusted as needed each week so I know exactly what I am doing when and I can then easily track my progression. I can use the app to upload videos of my lifts and get feedback really quickly on what’s going well as well as changes to make things better. I’ve hit PBs in both meets and can’t wait for the next one.

My confidence has grown hugely and I genuinely know I wouldn’t have achieved this without Clare’s knowledge and support"

Catherine is an absolute joy to coach - she does exactly what is written in the programme, never goes rogue or off plan, takes all of her feedback on board and strives to make herself better. Hence the reason she keeps increasing her total and making insane progress in both strength and technique on each block 🤩

If you are interested in Powerlifting Programming with in-person/remote/hybrid coaching, then i do have 2 spaces available to start at any time so please get in touch 👍

I actually detest social media - i think it has such a negative influence on our lives.

But im caught in the conflicting trap of needing to use it for business so people know we exist and what we do 🤷‍♀️

Truth be told - i honestly dont have time to invest in posting daily.

I dont see the point in putting out content such as "how to do a lat pull down" just for the sake of posting something. And thats the kicker - im not in the algorithm because i refuse to play the game. Its not like me to not follow the rules is it?! 🙃😝

However, ive noticed a lot of other coaches are in a similar position to me. Note - the use of the word "coach" and not "influencer" because we COACH, in person, online and 121, and we treat our clients as individuals.

We have individual weekly programming to look after for each client.

Sometimes 20 videos PER CLIENT to analyse and give feedback on each week.

In person coaching where we have to be hands on and present.

Group sessions to lead.

Facilities to manage.

Our own training.

Family/children/social lives/fun/self care.

Most of us dont have a little side kick employed to manage our socials or film our content etc.

Just because we dont post daily, dont assume we are not busy with clients or doing bits - we are all in fact busy doing MEGA bits - its just that we are focusing on all of the real life stuff as opposed to the not so real life stuff on social media.

I hardly use facebook anymore - so dont be offended if you message me on there and it takes me 19 business days to reply 🤣

Im old school and my approach to my clients and my work ethic is the same. I thrive off working with someone on a 121 basis and understanding how they tick and figuring out what works for them as opposed to cookie cutter programmes for all clients regardless of their needs.

When i do post, i try to ensure my content is relatable, thought provoking, useful, information on our services or a snapshot of my client/gym/personal success.

What do you enjoy seeing in terms of content?

Check out my buddy's new gym, The Horwich House of Strength if you are in Horwich or close by! 💪

https://www.facebook.com/profile.php?id=61554799666554

The Horwich House of Strength The Strongest (and friendliest) gym in Horwich!

JAN UNLIMITED OPEN GYM & GROUP EXERCISE CLASSES.....

We re-open on Tues 2nd and will be kicking off with a Strength Circuit at 6pm 💪

Payment links going out today - please get in touch if you would like to join us for Jan!

Charging into 2024 like.......🦬

Have a fab NYE everyone 🎊🎉🎊🎉

See you all in 2024 🧡

MERRY CHRISTMAS!

Have a lovely festive period with your loved ones, eat, drink and be merry and take some much needed time to unwind and relax 🌲💚❤️🤍🎅

Our monday group is now full with Netball/hoc.key Kids 👊

Spaces filling up for the Thurs group with Football & Cricket kids so far 👍

Please do get in touch if you want to put your name down or discuss further 🙌

YOUTH PROGRAMME - Launching 2024 - Sport Specific S&C for 11 (yr 7) -15 year olds.

The programme will be focusing on sports which require multi directional movement along with acceleration and deceleration such as Football, Rugby, Netball/Basketball and Cricket.

I know a lot of kids are striving to get into academies or development squads and the specificty of their chosen sport is simply not enough if they are looking to stand out.

Our programme will safely and progressively help them build their speed, power, strength, stability, proprioception and agility over an 8 week programme.

Our initial group will be a maximum of 8 children to ensure they all get the coaching and attention they need.

I have a full and enhanced DBS and insurance to work with under 16s. All sessions will be held in my private strength & conditioning gym based in Tottington.

Im taking details for interest and can arrange a call to discuss your requirements or secure your child's place on the programme.

Get in touch 👊

YOUTH PROGRAMME - Launching 2024 - Sport Specific S&C for 11 (yr 7) -15 year olds.

The programme will be focusing on sports which require multi directional movement along with acceleration and deceleration such as Football, Rugby, Netball/Basketball and Cricket.

I know a lot of kids are striving to get into academies or development squads and the specificty of their chosen sport is simply not enough if they are looking to stand out.

Our programme will safely and progressively help them build their speed, power, strength, stability, proprioception and agility over an 8 week programme.

Our initial group will be a maximum of 8 children to ensure they all get the coaching and attention they need.

I have a full and enhanced DBS and insurance to work with under 16s. All sessions will be held in my private strength & conditioning gym based in Tottington.

Im taking details for interest and can arrange a call to discuss your requirements or secure your child's place on the programme.

Get in touch 👊

CLIENT FEEDBACK

Lets see what Ste has to say about his time working with me on a hybrid remote basis at

"Moved from an independent gym to Wolfpack HQ to progress my strength training to the next level and it's been the best move I've made.

Wolfpack has a family environment and no matter what you will be welcomed.

I thought I had a good knowledge of strength training but Clare has opened my eyes.

I've learnt so much in such a short time and appreciate all the help she has given me and I am sure that it will make me a better strength coach in the future"
strength is currently getting to grips with wrap squats and we are set to smash his sleeve comp PB by about 30kg in our next block of training 🦵💪 His bench is flying like no tomorrow with a silly amount of volume and we are brewing up a big deadlift whilst he is in a structured offseason 🙌

Im taking on remote or hybrid remote (access to use the Wolfpack facility) clients in Jan 24, i only have 3 spaces available as i like to ensure i give my clients the feedback and attention they need to progress, especially if they are training to hit the platform.

Get in touch for a chat or pop into the gym if you fancy having a session and seeing what we are about 🫡

Im Clare, Head Coach & Owner at Wolfpack 👋 Im 41, ive worked as a self employed PT for 13 years

Prior to that, i qualified as a L5 Sports Therapist after leaving the corporate world in a Management role in Comms/IT 🤓

Ive been involved in sport for the past 20 years, mainly Combat sports and then the past 5 yrs ive been Powerlifting. Ive also recently qualified as a British Powerlifting L1 Coach

Im a mum of 2, i get the pressures of juggling young kids & an exercise regime and everything else that life demands of you as a working parent!

I set very realistic expectations for my clients & will never try and kid anyone into beliving strength & fitness is anything other than for LIFE

You dont pay me to shout at you, make you puke, "beast" you or whatsapp you every 5 mins to ask you if you are eating biscuits. You pay me to make you better, stronger, fitter & more resilient, both physically & mentally

Most of my clients have been with me for at least 5 years - i suppose thats a good sign isnt it?

I've got a real good knack of "understanding the brief" from my clients when they come to me with a goal. I dont just give them a random workout - everything is planned and  programmed in advance & tailored to the individual based on their goals, capability & limitations

Im good at working with people who have specialist requirements ranging from medical issues to physical/biomechanical limitations. I have a really good knowledge of anatomy and physiology gained from over 15 years in the industry & my time as a Sports Therapist

Im a GP Exercise Referral specialist along with a L4 qualification in working with people with Obesity, Diabetes & Metabolic Syndrome and an OTAGO Strength & Balance for Active Older Adults practitioner. I have a full enhanced DBS and i work with under 16s who are excluded from mainstream education

My clients range from Grandads, Triathletes, Powerlifters, Ironmen, Fell Runners, Climbers, new Mums, Swimmers, Rugby Players, women going through Menopause and Strongmen/Women

If im the kind of PT you want to entrust your body, your fitness, your strength and hard earned cash into, then i have spaces starting in January 2024 🫡

TF it is.....you are all grown adults - im not your mamma or your babysitter 😏

Truth is, Xmas is not all merry and bright for everyone. It can be an incredibly difficult time of year and can stir up past trauma, grief and negative feelings.

Many have lost loved ones this past 12 months and this will be the first xmas without them at the table.

Many families feel obliged to get together and this often results in conflict after a few glasses of wine.

Its also super overwhelming with trying to balance finances, kids activities, xmas shopping & work/social christmas parties.

Prioritising just a scrap of time for yourself can be a mammoth task.

Believe me, even just getting 30 mins to hit the gym or go out for a walk by yourself gives you respite from the feelings of overwhelm.

You will feel much clearer, more positive, refreshed and ready to attack the next task on the never ending list.

Takeaway message in all of this - dont put too much pressure on yourself at this time of the year. You are doing the best you can. Doing a little something towards your health and fitness is better than doing a little of nothing.

We are open daily up to xmas for classes, open gym or even just a brew and a chat if you need it! You know where i am 🧡

Whats yours?

🧡 Spaces on our coaching programmes starting 3rd Jan 2024 - in person & remote

🖤 Break those destructive cycles next year

🤍 I promise not to ask you for photo's in your duds, make you eat 1200 calories a day or charge you premium/PT rates for a circuit

Get in touch 😊

CLIENT FEEDBACK!

Lets hear what Shelly has to say about her time on the programme......

"I've really enjoyed this block I can feel a clear difference in myself when I'm moving around and I think I'm starting to naturally put weight more through my left side and stand more aligned. I grew about 5 inches week 4 🤣 which was lovely I've really missed it.

It was nice to do Foundation again and see the progress I've made from the start, I remember how much I bricked myself with the trap bar at first.

I'm definitely getting on board with the app, it's easy to use and I think it's good for me for feedback whereas I might have been a bit quieter in class or not wanted to interrupt if you were with someone else.

I love that the conditioning is different each week now. Helps me g up the motivation to complete it!

I am still getting some twinges in my right arm more the top of my forearm after sessions but it's not pain I'm just aware of it. Internally rotating is getting easier. I'm looking forward to getting back on the bars 🙂"

Shelly trains with me on a hybrid remote programme where she uses the Wolfpack facility at times that suit her, and i programme and coach her via an app.

She is an open water swimmer and has some mobility issues arising from shoulder/knee surgeries so her programming is very specific to improve her strength and mobility but to also make her a more efficient swimmer.

Essentially - she gets the best of both worlds by doing her sessions on her own schedule but the benefits of 121 support.

Are you interested in our Hybrid Remote programme? If so, we have spaces abailable to start on Wed 3rd Jan 2024 - please contact me for more details 👍

NEXT INTAKE: 3RD JAN 2024

If you want to make 2024 the year of making some decent progress instead of going round in circles - get in touch to secure your place!

YOU GOTTA BE IN IT, TO WIN IT!

Every session you attend up to 23rd December puts you in the draw for the £50 JD Voucher 🧡

Please make sure if you are doing Open Gym or in solo, you put your name on the sign in sheet so you are entered into the draw 👍

GOOD LUCK 🎁

ITS WARM IN THE GYM!! 🥵🧡

For those of you that have braved the absolutely brutal winters in the gym over the past few years - i salute you 🥶🥰

We have all paid our pennance and done our time 😆

We have upgraded our heating system in the gym and my word its TOASTY!

Comments from members so far:

"Bloody hell its like a hot yoga class in here"

"Please can you turn them off, im dying"

"Its warmer in here than in my house"

I know Dec conditions can be a huge challenge for a lot of people and the temptation to stay home under a blanket is REAL 😶‍🌫️

But, i can remove that obstacle for you by giving you a warm environment to train in, meaning you can remain consistent with your training this winter 🧡

Its not too late to jump on Open Gym/Unlimited for Dec, get in touch if you want to join us 🙌

OPEN GYM/UNLIMITED CLASSES FOR DEC

If you want to get cracking for the tail end of 2023 with just 1 final month to lay some foundations, then please get in touch!

We will be running our usual Xmas incentive for the JD Sports voucher, the more sessions you attend, the more chances you have!

Get in touch or pop into the gym for a chat 🙌

CLIENT FEEDBACK....

Here is what Matt has to say about his time at Wolfpack now his 1st training block is complete.....

"So the programme has been amazing and has given me loads of confidence back in myself and that I can do the basics right.

Coupled with the fact that I am concentrating on getting myself better at the same time means I can focus properly on building the strength back up that I was sure I had lost for good.

It’s been so uplifting being at Wolfpack and having you there knowing my circumstances means I am confident enough that things can only get better and I’m looking forward to that journey👍"

Matt is super strong but has had a few health issues before joining us meaning certain factors such as his grip or mobility can be a limitation.

This hasn't stopped us making adaptations along the way to ensure he can still lift and follow the programme effectively. In fact, he has made some incredible progress with both his strength and his health markers over the past couple of months.

I cant wait to see him progress even further on his next training block.

TOP WORK MATT 👏🤝

🧡 A good coach is a solid investement if you have some goals to achieve or changes you want support in making

🖤 A good coach doesnt make you pay for a monthly spreadsheet with some % on thats been copied and pasted from their own programme like some coach to coach to coach inception

🤍 A good coach is comfortable in having a difficult or honest conversation with you in order to help you get further along towards your goal and actively seeks opportunities to give you feedback

🧡 A good coach doesnt let you lift or perform with consistently poor technique which results in injury down the line

🖤 A good coach is open to 2 way feedback, input, communication and collaboration

🤍A good coach isn't scared to refer you out to someone with more experience or expertise

🧡 A good coach learns FROM you and helps problem solve WITH you to find a way forward

🖤 A good coach isnt a dictator and doesnt "tell you off"

🤍 Find yourself a good coach and they can truly make a huge difference to your life. You may not be with that coach forever, but you will absolutely remember how they got you started and how they helped you grow and develop both inside and outside of your training environment

We dont offer Black Friday or xmas sales/discounts etc, however, if you are thinking of joining our next intake on the Strength Programme in Jan 2024, then please get in touch!

AND YOU WANT TO GIVE UP AFTER 6 MONTHS?

Ive lifted weights and been involved in various forms of S&C training for best part of 15 years as a compliment to other sports.

I only started properly powerlifting and pushing S/B/D as the main focus of my training from 2019.

I spend approx 12 hours per week powerlifting.

Lets multiply that by 50 weeks of the year (accounting for hols etc). That gives me 600 hours per year.

Ive been at this now since Feb 2019 so 600 hours x 4.9 years gives me 2940 hours of mastery towards a skill.

Im literally just over a quarter of the way into properly mastering a skill.

Now of course there are outliers, those that are genetically or mentally gifted and this is advantagous to their chosen skill be it a Singer, Snowboarder, Chess Player, MMA Fighter, Artist, Craftsman etc etc.....but the best of the best in their chosen field have put in the TIME.

I see people who have been going to crossfit classes for 5 years and still cant do a sn**ch properly. But how is doing 3 x 30 mins of skill work per week going to allow you to master anything?

Next time you are considering quitting or giving up because you are not "getting it" just remember it takes TIME, PATIENCE, COMMITMENT & REPETITION to be good at anything.

Your first year doing something you will be s**t

2nd year, still s**t but not as s**t

3rd year, moving away from being s**t to capable

4th year, capable but still s**t at some things

5th year, ok(ish)

6th year, finally in the groove

7th year, refining and specialising

8th year, actually pretty good

9th year, consistently good

10th year, awesome

Dont throw in the towel too soon if you really want to be great at whatever it is you have chosen to do 🧡

Have you ever signed up with a PT and on your first session they wanted to weigh you and take a photo of you in your underwear?

Or did they ask you "how much weight did you want to lose over the next 10 weeks?" without even asking what your goal is?

Am i the only person who thinks thats creepy as hell or is anyone else there with me?

Why is there always some urgent timescale like 8/12/16 weeks in order to achieve a certain dress size or number on the scale?

The majority of my clients over the years have approached me with:

"I want to be able to enter this competition, can you help me prepare for it?"

"I want to get stronger"

"I want to prepare better for ageing and im sick of jumping around doing endless cardio as its killing my joints"

"I want to do some properly structured training and gain some muscle"

"I want to become consistent in moving my body every week"

"I want to have some focus to help with my mental health"

"I want to distance myself from fad diets and intense exercise as punishment"

"I have a health condition that i need to work on"

"I want to gain some weight and put some size on my legs"

All of these clients have been long term clients, some ive been working with for almost 10 years.

Why?

Because we mutually understand that regular movement, fitness, physical and mental wellbeing and being strong and resilient is for life - its not an 8 week challenge on 1000 calories a day where we take a photo of you in your un**es before and after.

Its consistent progress, week in, week out.

Its chipping away when the motivation fades and discipline takes over.

Its learning to appreciate all of the wonderful and amazing things your body can do.

Its enjoying overcoming challenges and obstacles and building mental fortitude by doing hard and difficult things.

Its taking ownership of your body and making a positive impact on your health today and in the future.

If you cant visualise yourself maintaining your current regime in 15 years time then its unsustainable.

If you are ready to change your mindset and embrace a new way of looking after and respecting your body the please get in touch!

SWIPE TO READ!

🧡 Some great feedback from Greg following his Trail Marathon at the weekend placing 1st in the 40-49 yr old males and 9th overall with a 3:44:47 Chip time 🙌🏃‍♂️

🤍 I work with a lot of runners and endurance athletes at Wolfpack - its not all 1 rep maxes at HQ!

🖤 I approach Strength Training holistically and each programme is tailored to the individual based on their goals be it ultra marathons, powerlifting, hyrox events, climbing, snowboarding or just general strength and fitness

🧡 If you are a runner/endurance athlete - rocking up to a circuit masked as a "strength" session and doing about 20 exercises for 60 seconds a time - this isnt going to help you in anyway

🤍 Specificity is key

🖤 Your training programme shouldnt look like Barbara's who has also turned up to the same session with a goal of helping her improve her mobility in her knees

🧡 It also shouldnt look like Johns who wants to beef up his chest and build a bigger bench press and lose a few kgs

🤍 You should be working to an individual, progressive plan thats tailored to your goals and compliments your running regime

🖤 We provide that all in house at with the benefit of training in a group but each with individual goals

🧡 Please get in touch for more information or to get started 🙌

UPDATED TIMETABLE FOR NOV 🙌

NOV OPEN GYM & CLASS PASS....

Payment links being sent out tomorrow - please let me know if you would like to join us!

Im now certified as a British Powerlifting L1 Coach 🙌

Thanks to for hosting a great course at the weekend.

Looking forward to L2 next year and more opportunities to learn and progress in the Sport 🧡

I TRAIN BECAUSE.....

🧡 I need some time away from the kids
🤍 Im sat down all day and i need to channel my energy
🖤 Im trying to deal with the break up of a relationship
🧡 Im trying to improve my health
🤍 Im rehabbing after an accident/injury
🖤 Im not happy with the way i look
🧡 Im lonely and i like being around others in the gym
🤍 I have a stressful job and need to let off some steam after work
🖤 I was bullied when i was a kid and it helps me feel good and strong
🧡 I need to get my BMI down for IVF
🤍 It helps my mental health
🖤 Im not coping very well and it gives me some time and space to not have to think
🧡 I want to look good naked
🤍 I want to learn a new skill
🖤 I want to become strong
🧡 I want to meet new people and be part of a community
🤍 I can eat more if i train
🖤 I want to gain weight and muscle mass
🧡 I want to enter competitons
🤍 I need to get out of my house
🖤 It helps improve a medical condition i have
🧡 I want to fit into my "skinny jeans"
🤍 I want to be a good role model for my kids
🖤 I fancy my PT 🤣

These are just a handful of reasons ive heard over the years from different people wanting to train.

What is your reason?

Post below!