Nicholas Garcia

Nicholas Garcia Nick is an Athletic Performance and Lifestyle Coach focusing on the body down to a neuromuscular level. ARE YOU READY TO UNLEASH YOUR INNER ATHLETE?

Nick is an athletic performance and lifestyle coach, and mentor focusing on the body down to a neuromuscular level. Unlike most trainers, Nick gets to know his clients. He treats everyone’s goals on a case-by-case basis, ensuring he tailors a complete package based on your exact needs. Clients get what they pay for – results. With Nick, you will focus on strength, conditioning and personal fitness

achieving greater success after each session, and learning more about your body and lifestyle. You are guaranteed runs and results on the board as Nick pushes your body to its physical potential and sets realistic changes to your lifestyle until you achieve your ultimate goals. Currently, he is devoted to researching and delivering the most up to date information relating to the practices of strength and conditioning of professional and upcoming athletes. Nick’s specialisation spans across three main streams surrounding the athletic performance of your mind and body including:

1. Personal Training (and the neuromuscular science of the body)

• Tailoring the right exercises for you depending on your goals, for example:

- Fat loss
- Weight management
- Fascia and muscular stretching (offered after sessions 10 mins before close)
- Endurance
- Enhance muscular strength and hypertrophy
- Body sculpting (focusing on certain areas)
- Improving balance and energy levels
- Develop conscious innervation of specific muscles

• Learn how to improve sports performance across a range of sports
• Boxing classes
• Outdoor and indoor hybrid sessions

• Sessions run from 45 mins to 1 hour

2. Strength and conditioning

• Short term and long term athlete development
• Speed, agility, strength and quickness – elite training
• Energy conditioning
• Athlete rehabilitation, injury prevention
• Flexibility, mobility, warm-up and cool down practices
• Nutrition

3. Diet

• Personalised / tailored diet plans
• Recommended do’s and don’ts of eating / drinking
• Healthy eating guidelines

03/06/2026

Tight through the hips and groin? Holding a stretch will only get you so far.

Passive stretching, does open up range. But it’s range you can’t always control, and it tends to disappear the moment you’re under fatigue late in a session or a race.

This banded adductor drill is different. The band pulls you into end range, then you rotate and load the tissue actively so you’re not just reaching the range, you’re learning to control it. That’s the range that actually transfers to your stride.

If you’re 35+ and your hips feel locked up no matter how much you stretch, the problem usually isn’t flexibility. It’s that you’ve never trained the range under load.

Add this before your next session and see how different your hips feel.

Save this one for your next mobility day. 👇

Never done plyometrics before? Start here. Plyometric training is one of the best things you can do for power, speed, an...
01/06/2026

Never done plyometrics before? Start here.

Plyometric training is one of the best things you can do for power, speed, and lower body strength, but most people don’t know where to begin.

This is Day 1 of a Beginner Plyometric Circuit. Four exercises, beginner-friendly, and everything can be regressed if you need it.

Swipe to see all 4 exercises 👉
Here’s what’s in the circuit:
1️⃣ Double Leg Bound Forward
2️⃣ Single Leg Vertical Hop
3️⃣ Skaters
4️⃣ Dribbles into Pounds

How to run it: → Complete all 4 exercises back to back → Rest 60–90 seconds → Repeat for 3 rounds total

⚠️ Important: This isn’t about going as far or as high as you can on every rep. Focus on controlled landings first, the power will come.

Save this for your next session and drop a 🔥 if you want Day 2

28/05/2026

Runners here’s how to keep your strength WITHOUT adding more volume.

In your peak running weeks or race lead-up, the last thing you want is extra muscle fatigue from heavy lifting. But you also don’t want to lose the strength you’ve built all season.

The solution? Overcoming isometrics.

Same force output. Minimal fatigue. Zero extra volume.

Here are 3 isometric exercises to swap in during high volume weeks:
1️⃣ Split Squat Isometric (replaces barbell back squat or split squat) → Bar set up under front leg with hooks blocking movement → Drive hard into the bar for 5 seconds → 3–4 reps each side
2️⃣ Seated Calf Raise Isometric (replaces seated calf raise) → Bar resting on legs at the top of a calf raise position → Drive up as hard as you can for 5 seconds → 3–4 reps, maximal effort
3️⃣ Single Leg Standing Calf Raise Isometric (replaces standing calf raise) → Bar on back with hooks set at standing height → Drive up onto one leg for 5 seconds, then switch → 3–4 reps each leg

How to program it: Run on Saturday? Do this Sunday → Tuesday → Thursday 2–3 sets per exercise, 3–4 reps each side
Stay strong. Stay fast. Don’t compromise your race prep.

Calf and Achilles issues are one of the most common things that quietly derail endurance athletes over 35.Every stride p...
25/05/2026

Calf and Achilles issues are one of the most common things that quietly derail endurance athletes over 35.

Every stride puts serious load through them but most athletes only ever do straight-leg calf raises, which barely touch the soleus. And the soleus does a huge amount of the work when you’re running.

Here are 4 exercises to build calves and an Achilles that actually hold up do them in this order:

1. Single-Leg Iso Hold
2. Soleus Raise (bent knee)
3. Loaded Single-Leg Raise
4. Pogos

The order matters: build capacity and strength first, then add the reactive stuff.

Save this for your next strength session

11/05/2026

Lifting every week but not actually getting faster, stronger, or better on the field?

Usually comes down to two things:

1. The program isn’t built for the quality you’re trying to improve. Slow and heavy doesn’t translate to fast and powerful. If you want speed and power, you have to train fast and powerful.

2. The intent isn’t there. Most athletes lift because they know they should, not because they’re actually trying to move the bar with force. That’s where the gains are.

Right block at the right time of year, real intent on every rep, and you’ll see it show up on the field.

DM me if you want help putting a proper program together.

05/05/2026

Stop wasting time testing your 1RM - do this instead. 💪

If your goal is to get generally stronger, you don’t need to test every exercise and you don’t need to do it every week.

Here’s what I recommend: Pick 4 key lifts to track:

1 lower body push (e.g. squat)
1 lower body pull (e.g. deadlift)
1 upper body push (e.g. bench/overhead press)
1 upper body pull (e.g. row/pull-up)

Test on Week 1, retest on Week 4 without ever deviating from your program.

Use this formula to estimate your 1 rep max 👇
🧮 Epley Formula: Estimated 1RM = Weight × (1 + Reps ÷ 30)

Example: If you squat 100kg for 8 reps → 100 × (1 + 8/30) = ~127kg estimated 1RM

02/05/2026

“I go to the gym 4 days a week and I’m still getting injured.” 🏋️

If that sounds familiar, here are two reasons why:

1. You’re doing the same thing every single session. 3 sets of 10. Leg press, leg extension, hamstring curl. Repeat. That’s not going to cut it, your body adapted to that weeks ago.

2. You’re not changing your training across the year. Different phases of your season demand different stimulus. The exercises, loading, reps, tempo, and how you move the weight should all shift depending on where you are in relation to your competition.

If you’re stuck; same exercises, same reps, not getting stronger, not getting faster, and still picking up injuries, message me. I’ll get you on a structured, individualised program built around your goals.

30/04/2026

Stress fractures aren’t always a training problem. 🦴

As we head into race season, I’m seeing more runners come in with bone stress injuries, and while overtraining gets most of the blame, well-conditioned athletes have usually built up the tolerance to handle their load.

So what’s actually going on? Often, it’s nutrition.

The big three to look at: → Calcium → Protein�→ Vitamin D

If you’re wondering whether a deficiency could be holding you back from your best performance, message me and I’ll walk you through how to find out.

28/04/2026

You need to get stronger, but hoe do you know?

You test, thats how.

But testing doesnt mean (or doesn’t have to mean) loading up the barbell with everything you got and ripping it.

Capacity tests allow us to test like this onr allow us to get meaningful feedback about strength progress without torching your CNS.

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WC2H0DT

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