SHIFT - online 121 coaching, and personal training

SHIFT - online 121 coaching, and personal training Shift is about you. Shift aims to deliver a personal training offering that looks across your health and fitness requirements.

ONLINE 121 COACHING

Custom built programmes that help you move efficiently and pain-free.

👉 1:1 Online Coach
👉 Personal Coach
👉 Movement
👉 Performance
👉 Strength & Conditioning
👉🇬🇧&🏴󠁧󠁢󠁥󠁮󠁧󠁿 Head Coach
👉Kyokushin Karate It's about gaining a complete understanding of your goals taking current fitness levels into consideration, then building a practical and measurable programme to achieving your obj

ectives. The journey will challenge you using strength and conditioning, and functional movement patterns, that develop you to be faster, leaner, more agile, and stronger. Whether you're looking to take on a more effective training programme, make better use of your current gym membership, competing in a sporting event, or returning from injury, the aim is toprepare you for optimum performance and maintenance. The crucial bottom line is this: Improve your biomechanics and you're instantly able to train harder and longer, and compete at a higher level. What's more, you achieve all this with a reduced risk of injury, simply because of the corrections you make to hitherto unrealised faulty movement patterns.

31/07/2026

Your core is designed to do far more than bend your spine.

When most people think about “core training”, they immediately picture endless crunches, sit-ups and ab circuits.

The reality is very different.

Your core’s primary role is to:
👉create stability,
👉transfer force, and
👉allow you to move efficiently.

It connects your upper and lower body, helping you lift, run, throw, punch, kick, carry shopping, get up from the floor and simply move well through everyday life.

Sometimes the best core exercise isn’t one where your abs are burning. It’s one where your body is resisting movement.

In this video I’m performing:
• Four-point plank shoulder taps
• Inline half-kneeling cable lifts

Neither exercise looks particularly flashy, but both challenge the body to resist rotation while maintaining posture, balance and control.

This is known as anti-rotation training.

Instead of creating movement through your trunk, you’re teaching your body to prevent unwanted movement. That ability is fundamental for athletic performance, reducing injury risk and improving movement quality.

A stronger core isn’t about having visible abs.

It’s about:
Better balance
✓ More efficient movement
✓ Improved force transfer
✓ Greater resilience
✓ Better performance in sport and everyday life

Of course, there’s still a place for flexion-based exercises like crunches or curl-ups when they’re appropriate for the individual and their goals.

But if every core session consists only of chasing the burn, you’re probably leaving a lot of performance on the table.

Train your core to do what it was designed to do.

Move well. Resist well. Transfer force well.

That’s training for movement.

10/07/2026

Movement isn’t just about adding weight. It’s about adding complexity at the right time.

The first exercise is a lateral two-handed kettlebell swing.

The focus is on learning to produce force through the hips while moving sideways, staying balanced and controlling the transfer of weight from one leg to the other.

Once that’s comfortable, we can make the movement more demanding.

The second exercise introduces a backwards lateral step and changes to a single-handed swing.

That small change does far more than make the exercise look harder.

Now you’re asking the body to control rotation, decelerate as you step, maintain pelvic and trunk stability on one side, and produce force through a less stable base of support. Coordination, timing and balance all become bigger parts of the movement.

This is how I like to progress exercises.

Not by chasing heavier weights, but by exposing the body to new movement challenges once the fundamentals are in place.

Whether you’re a fighter, field sport athlete or simply someone who wants to move well for life, your body has to cope with changing direction, shifting weight and producing force from awkward positions.

That’s why movements like these regularly find their way into my programmes.

Strength is important.

But strength that you can control, in multiple directions and under changing demands, is far more useful.

Which variation do you prefer—the two-handed swing or the progressed single-handed version?

03/07/2026

A single kettlebell can do a lot more than people often give it credit for.

Most people see kettlebells and think swings, goblet squats, cleans and presses. All useful movements, and all movements I use regularly.

One of the biggest benefits of a kettlebell is it allows you to move the load around the body, not just up and down in front of it.

The focus in this video is multi-planar training - moving forwards and backwards, side to side, rotationally, diagonally, and across the body.

That matters because the body does not only work in neat, straight lines. In sport, martial arts and day-to-day movement are rarely that clean.

You step, turn, brace, rotate, reach, absorb force, shift weight, change direction and recover position. Often without much time to think about it.

Multi-planar training helps bridge the gap between being strong in the gym and being able to use that strength when movement becomes less predictable.

With the kettlebell, the load is constantly asking questions of the body. If it moves away from your centre, you have to control it. If it crosses the body, you have to manage rotation. If you step laterally or diagonally, the hips, trunk, shoulders and feet need to work together.

That is where the value is.

You are learning to control force, position and posture while the body moves through different angles.

For fighters and athletes, this has clear carryover into footwork, bracing, rotation, contact positions, change of direction and the ability to absorb and redirect force.

For general training, it helps build a body that feels more coordinated, robust and capable outside of the gym.

This does not replace the basics. You still need to squat, hinge, push, pull, lunge and carry.

But once that foundation is being built, it makes sense to expose the body to more of the directions it actually has to move in.

One kettlebell is more than enough to start doing that properly.

The key is not to make it look complicated.

The key is to move with intent, control the load, and make the strength you build more useful.

03/07/2026

Huge appreciation post for after his European Championship Triathlon race, finishing strongly in a seriously competitive field and placing well among the AG Team GB athletes 🇬🇧

Given the context, this was a brilliant performance.

Nine weeks before the race, he picked up a metatarsal injury. At that point, the build changed completely. It was no longer about chasing fitness at all costs. It became about being smart, protecting the foot, keeping enough conditioning in the system, maintaining confidence, and making sure he arrived on the start line ready to compete.

And compete he did.

The swim was non-wetsuit because of the high water temperature, yet he still delivered a really composed performance in the water. On the bike, he had to work hard early, jumped onto a group when the opportunity came, then found himself doing a lot of the honest work after losing them at the turn. By the sounds of it, his temporary riding partner was very happy with the view from behind his wheel.

Standard race-day friendship.

What stood out most was the way he handled the effort. He pushed harder than we had really been able to expose him to in training, especially with the injury disruption, but stayed focused and committed.

Then came the run, and this is where the maturity really showed. Rather than getting dragged into chasing pace too early, he found a rhythm, trusted it, and held it. Smart racing. Not panic racing. Not ego racing. Just controlled, composed, and effective.

His own reflection summed it up perfectly. In a local age-group race, he might have judged the position differently. But this was European Championship racing. The level matters. The field matters. The context matters.

I’m genuinely proud of this one. Not just because of the result, but because of how he handled the build-up, adapted to the setback, trusted the process, and then raced with real maturity.

Massive well done 👍

There is plenty more to come and we’re already in the mix for the next A-Race… 🏊 🚴‍♂️🏃‍♂️

02/07/2026

All the hard work has been done.
cody and finishing the run-in before they compete in the KWU World Cup in Bulgaria 🇧🇬 on 7th July.

Pleasure to work with you both.

Good luck from all at the Fight Club 👊

Remembering a man who gave me incredible opportunities, and the lifelong gift of Kyokushinkai Karate.Five years gone. Al...
02/07/2026

Remembering a man who gave me incredible opportunities, and the lifelong gift of Kyokushinkai Karate.

Five years gone. Always remembered.

Osu.

26/06/2026

Everyone loves the explosive stuff 💥

Throwing medicine balls. Moving fast and being powerful. What often gets missed is everything that comes before it.

In this clip, each exercise builds on the last.

We start with a Dumbbell Floor Press.

It might look like a simple pressing exercise, but the floor does a lot of the work for us. It gives you a stable base, limits unnecessary shoulder movement, and makes you create tension through your core. You can’t compensate with a wobbly spine or poor positioning.

Get strong. Stay organised.

Next comes the Supine Medicine Ball Throw.

Same position. Different intent.

Now it’s not about lifting the weight. It’s about producing force as quickly as possible. You’re taking the strength you’ve built and learning to express it with speed, while still keeping everything connected through the trunk.

You don’t an excessively heavy load here. You need something that challenges but you can shift rapidly.

Then we finish standing with the Medicine Ball Chest Toss.

Now you’ve got to create force from the floor, transfer it through the legs and core, and finish with the upper body. It’s a much more athletic movement because that’s how we move in sport and in life.

This is why exercise order matters.

The goal isn’t to make every session look exciting. It’s to build qualities in the right order.

Control before speed. Strength before power. Power before performance.

Could you jump straight to the standing throws?

Of course. But progressing through movements like this gives you a much stronger foundation, better movement quality, and usually better long-term results too.

Train with purpose, not just variety.

👇 What’s your favourite way to develop upper body power? Or is there an exercise you’d swap into this progression?

17/06/2026

💥 Power isn’t just about moving weight.

It’s about how quickly and efficiently you can produce force.

I’m using the power clean in the video, just one example of an exercise that trains the body to rapidly transition from flexion into extension through the ankles, knees and hips—often referred to as “triple extension”.

In simple terms, we’re teaching the body to generate force from the ground up and transfer it through the entire kinetic chain.

That matters because most athletic movements happen exactly like this.

🏃 Sprinting
⚽ Changing direction
🏉 Tackling
🥋 Striking
🏊 Pushing off the wall
🚴 Accelerating on the bike
🏐 Jumping and landing

The ability to produce force quickly is often what separates performance from participation.

But there’s another element often overlooked…

Core stability.

A powerful set of hips and legs is only useful if the torso can transfer that force effectively. During a clean, the trunk must remain stable while force is produced and transmitted through the body. Without that stability, force leaks occur, efficiency drops and injury risk can increase.

This is why true functional strength isn’t simply about how much weight you can lift.

It’s about producing force, controlling force and transferring force.

The power clean is one tool that can help develop those qualities.

But it’s only one tool.

Medicine ball throws, jumps, hops, kettlebell swings, Olympic lifting derivatives, resisted sprinting and many other exercises can develop similar qualities depending on the athlete, goals, training age, technical competence and equipment available.

The mistake isn’t choosing the “wrong” exercise. It’s choosing an exercise that doesn’t match the athlete.

What to choose requires you to understand the quality you’re trying to develop and selecting the most appropriate tool to get there.

So here’s the question:

If you could only choose ONE exercise to develop athletic power, what would it be and why? 👇

13/06/2026

Back at it…

After rest from the KWF World Cup, and its preparations for the final summer run-in.

Let’s go .cody .sorgex omaralaina

Coaching alongside and

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Balham

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+447899712255

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