Coach Dom PT
Just a friendly PT trying to help you reach your goals. I specialise in full body toning and sports specific training.
My background is through boxing and so a lot of my sessions will follow fight styled formats, however they will all be different depending on my clients specific needs. I am an experienced Level 3 qualified Personal Trainer with additional qualifications in Sports and Exercise Science, Sports Massage Therapy, Exercise Referral and Training Pre and Post Natal Clients. I have been lucky enough to ha
09/08/2024
How I would train for the Olympics - boxing
I'm a firm believer that the best thing you can do for boxing is to improve your cardio. However, strength training will always enhance an athlete's skill and abilities.
Really simple formula for boxing as well as any sport that requires power production:
- lower body strength movement (eg, squats or deadlifts)
- full body power movement (eg. Power clean, sled push, med ball throws)
- core and accessory work (planks, bicep curls, leg raises, machine row)
06/08/2024
How I would train for the Olympics - basketball
Next up is basketball. A very high intensity sport where athletes are sprinting up and down the court. Due to this you may have expected to see sprints in the training. This, however, should be covered in the sports specific practice and the athletes should be playing enough basketball to be well conditioned. The weight room is purely for building strength and power which can then be used to elevate the skills of the athlete in their sport.
I would likely start these workouts with a sports specific warmup and mobility work. Basketball players tend to have very tight hips so it could be useful to incorporate mobility work by including exercises like archer squats and glue bridges into the warmup.
05/08/2024
How I would train for the Olympics - Badminton
I'm doing this little series as a fun chance to test my own knowledge of training for sports performance. This is a very general look as there are so many variables aside from just the sport being trained for. I'm going into this with the assumption that the program/workout is for someone who plays the sport socially but wants to add a bit of gym work to support their training.
I'm a firm believer that the best thing you can do to improve as an athlete is to practice the sport. Any beginner to a new sport should spend the first 6 months (at least) just practicing the sport before adding any kind of gym work. Even at the elite level, sports practice will always be prioritised over gym work.
Let me know what you think. Maybe at the 2028 Olympics I'll review this series. It would be interesting to compare my future knowledge and training philosophies to my knowledge now.
04/08/2024
26/07/2024
08/07/2024
Big up for his first ever half marathon! 🏃♂️💨
Matt went from no exercise since high school (about 10 years ago) to finishing a half marathon with a respectable time in the space of about 6 months 🏃♂️
Matt and I were chatting early on in the year and he mentioned he'd signed up for this event. Matt told me how he was completing then would be looking for a detailed training plan. So I offered to write him a training plan that would take him from 5k to 21k in just 12 weeks. Admittedly this is a big challenge for but I was confident that Matt would be able to complete the program successfully - which he did.
The program was released to him in smaller blocks which felt more manageable and throughout the 12 weeks, I would check in with Matt to see if any changes were needed, naturally some were, and I encouraged him to complete all the workouts but not to stress if any get missed. I would remind Matt of the importance of each session and rest days in between. I wanted him to complete at least the long run and one short run per week. After that, I wanted him to prioritise the third run, then add in optional strength sessions if he had the energy.
The entire program is posted at the end and makes use of periodization, progressive overload, deloads and a peaking weeks. If this post is popular I'll add a detailed post for each block of this plan.
Morning everyone,
Just a reminder that Thursday morning's circuit class won't be running this week due to the General Election.
Legs Bums & Tums on wednesday evening is still going ahead as planned at Barnham.
Thanks,
Dom ☺️
Let's do a Q&A to start off the week!
Comment any of your health/exercise related questions below and I'll do my best to answer
25/05/2024
Found this little guy/gal wandering about in the road at Cathedral Way, Chichester (between Tesco and the College). Poor fella seems to be missing a foot so dropped him off at Arun Veterinary Group Chichester to be looked after.
If you recognise this tortoise then contact the vet on 01243 978800 or at Lion House, 79 St Pancras, Chichester PO19 7DG
26/04/2024
Circuits every Thursday morning at Eastergate Village Hall 6.15-7am.
Come along for a fun and fast paced circuit class where we'll focus on high quality movement patterns and pushing yourself with an elevated heart rate! I'll be guiding you through a range of exercises whilst giving tips and pointers to educate you on the process.
No booking is required, just turn up ready to exercise 💪
All abilities are welcome, I'm able to progress or regress any exercise to suit all needs.
£5 cash on the day or if you prefer card, send me a message and I'll share payment details with you.
Please feel free to pop a comment at the bottom of you have any questions or just to let me know you'll be coming along!
26/04/2024
Legs, Bums & Tums every Wednesday evenings at Barnham Community Hall 6.15-7pm.
Come along for a structured lower body workout designed to strengthen and tone the quads, hamstrings, calves, abs, and of course build that b***y! I'll be guiding you through a range of exercises whilst giving tips and pointers to educate you on the process.
No booking is required, just turn up ready to exercise 💪
All abilities are welcome, I'm able to progress or regress any exercise to suit all needs.
£5 cash on the day or if you prefer card, send me a message and I'll share payment details with you.
Please feel free to pop a comment at the bottom of you have any questions or just to let me know you'll be coming along!
31/03/2024
I'll be running a circuit class at Eastergate Village Hall on Thursday mornings, 6.15-7am. First class will be on 11th April.
Come along for an early morning sweat session using a mixture of weights and bodyweight to build general fitness and improve wellbeing.
If you have any questions, there's a good chance you're not the only one so pop a comment below 💪
19/02/2024
Some of last week's work.
1. Shrimp squat regression
2. Kettlebell swings
3. Single leg hinge Kettlebell swap.
Should have gone lighter on this to keep my back straight
4. Having fun
Kettlebell swings for developing power in the hips. Also great for teaching you to keep a right/rigid/braced core whilst performing hinge movements.
Typically best to go heavier than you'd expect using the arms as "hooks" only. What this means is you're not trying to move the weight with your upper body. Simply stand up fast using that momentum to allow the weight to swing.
A higher swing will be the result of increased power from the glutes and hamstrings.
16/02/2024
Finally got the pads out again
17/07/2021
Huge shout-out to Sarah for losing 5% body fat whilst gaining 4kg of muscle in just 2 months! I couldn't be more proud 👏
1 month in and Tyler has already doubled her deadlift! I missed the first couple but she's hitting 60kg consistently and without any troubles 💪
07/05/2021
To celebrate our classes re-starting, for one week only we are allowing our friends, members and followers to join onto a class completely free!
Monday 17th 10:00 - Mamas Bootcamp
Tuesday 18th 6am bootcamp
Thursday 7pm Martial arts
Thursday 20th 6pm- HITT
Friday 21st 07:00 - BoxFit
Saturday 22nd 09:00 - Bootcamp
*Limited availability
[email protected]
0191 202 2411
Super proud of .latimer for nailing the form on her first time deadlifting. This is her 5th set and I wish I had filmed the first so you could see how quickly her technique improved.
I would predict that she's capable of lifting twice this weight but I don't want to shock her CNS too much so we will slowly increase the weight every week to ensure the form stays good
With gyms reopening after lockdown it only seems appropriate to post a little montage filled with old videos of myself, friends and clients lifting heavy s**t 💪🏋️
Of course adding more load is an obvious way to make any exercise harder but what do we do when adding weight isn't an option? Here are some techniques I use, particularly with bodyweight exercises, in order to make an exercise more challenging without the need to increase the weight or reps range.
There are many reasons to use each variation. One reason I like to incorporate these methods is for when a client is too strong for one exercise but not quite ready for the next progression.
26/03/2021
Yummy protein pancakes for lunch today.
450kcal
30g protein
43g carbs
20g fat
Check my story for the recipe details.
Here is a great exercise with progressions and regressions to isolate the quads at home.
1️⃣ Reverse Nordic. This exercise will overload the quadriceps muscles using just your bodyweight as well as stretch the hip flexors and practice maintaining full body tension. Ensure your glutes are squeezed tight and core remains rigid. You can increase the difficulty by moving further away from the way until you reach a point where you can lower all the way to the ground.
Another way of increasing difficulty would be by adjusting your hand position or even utilizing small weights if you have them available. A higher hand position will create a longer lever which results in a more challenging variation. You could also try this exercise with your knees raised on a small platform for a greater range of motion
3️⃣ Tabletop leg extension. This exercise will be much easier than the Reverse Nordic however it may be challenging for someone with tight hamstrings and so it is important to be cautious when performing it. As well as exercising the quadriceps, the tabletop leg extension will promote good shoulder health and coordination. I would recommend using this as a higher rep exercise, as part of a circuit or as a burnout at the end of a workout. The difficulty can be increased slightly by performing this on one leg at a time or even trying to use one leg and the opposite arm for an increased demand from the core.
29/01/2021
Anyone else missing the gym?
Planning to set up some posts showing bodyweight alternatives for some popular exercises
How often should you see a personal trainer?
07/01/2021
Quick fix to hit depth in your squats 💪
For most people, ankle mobility is a limiting factor for the squat. Simply raising your heel by half an inch will do wonders to bypass this mobility issue.
Both pictures are taken in jeans and without a warm up 🥶 so imagine the improvements you could achieve during a well structured workout! 🏋️
If you're stuck trying to plan your training or choosing the best exercises and variations for you then hit me up ☎️ for some help
Got a pair of dumbbells and half an hour to spare? This one's for you!
Every minute on the minute:
Minutes 1, 2 and 3:
-squats
Minutes 4, 5 and 6:
-press ups
Minutes 7, 8 and 9:
-bent over rows
Minute 10:
-rest then repeat 2 more times
I did between 15 and 20 reps of each exercise but do whatever you can with the weights you've got.
If you're short on time, use your first 10 minutes with no weights and less reps so it can be included as a warm up.
Any questions, hit me up 🤙
25/11/2020
Look whats coming....Available to book from 7th December. Appointments available fridays and sundays
Click here to claim your Sponsored Listing.
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