| Programme Name | Gym Equipment Required? | Overview | No. of Weeks | No. of Days per week | Appropriate For |
| General Preparation Programme | Yes | An all round, full body strength training programme for athletes and fitness enthusiasts. | 12 | 3 |
Some experience recommended or you can seek my feedback through video review.
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| Running Programme | No | A preparatory programme for all athletes and a great conditioning programme for those looking to improve their cardiovascular fitness. | 12 | 2 |
All athletes, novice runners may take longer to progress between phases.
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| Advanced General Preparation Programme | Yes | For those who have completed the GPP, this progresses on from that with more complex movements. | 9 | 2 Gym, 1 running |
Experienced lifters
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| Breathe & Lift | Yes | A programme about building strength and incorporating breath training to further these improvements, increase mobility and decrease injury and pain likelihood. | 16 | 2 | Some experience recommended or you can seek my feedback through video review. |
| Bodyweight Home Programme | No | A very simple home routine for all to enjoy. | 4 | 3 | Everyone |
| Foundations Course | No | With just a resistance band, you can start your strength training journey in the comfort of your own home. | 6 | 2 |
Beginners, post-partum (once medically cleared), young lifters
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Physical Health
| Programme Name | Gym Equipment Required? | Overview | No. of Weeks | No. of Days per week | Appropriate For |
| ARMOURED | No (but can be used during or later) | An upper limb focused programme to give you a vast amount of skills and knowledge to help with shoulder, elbow and wrist care. | 4 | 6 (recommended) | Everyone |
Why Choose TOP?
It’s my mission to deliver plans that are safe and effective for clients. Working up a sweat can be extremely easy (‘do 20 burpees right now’) but achieving this through pain-free sustainable programming takes a little more thought.
I also don’t want you to simply do exercise to burn calories: I want you to benefit enormously by feeling stronger, moving better, removing old aches, improving bone density, increasing confidence and more. If this sounds good to you, sign up for a programme above or an individual membership to get even better targeted results.