‘Gains Without Pains’ Online Strength & Fitness Training.
Unlock Your Physical Potential, Bust Through Training Plateaus & Put Those Ongoing Niggles Behind You.
Through understanding the fundamental principles of Biomechanics AND Strength & Conditioning, we are able to bridge the gap between ‘rehab’ & ‘performance training’ - removing the frustrations experienced by many looking to take their performance in (& out) of the gym to the next level.
Tired Of Hitting The Same Training Roadblocks?
Has your performance in the gym/competition plateaued & you're unsure how to break through the wall?
Feeling frustrated that you can't shake that ongoing niggle within your training?
Unable to find the time to fit in your rehab/correctives alongside your strength & fitness program?
Left feeling unsure of whether the program stimulus is directly linked to your Performance, Health & Aesthetic goals?
Second guessing your training plan & unclear on how the short/mid/long term structure moves you closer to your goals?
Unable to acquire those evasive lifting or gymnastics skills?
‘Gains Without Pains’ Online Coaching - What we do.
'Gains Without Pains' is our signature 14 week online coaching program that seamlessly integrates Strength, Stability & Mobility work into structured & progressive Strength & Fitness programming.
Stage 1: Onboarding & Testing
Client Onboarding: Intake form, Welcome Pack & 'Gainer' profile set up.
Strength & Fitness Testing to help provide both coach & client an accountable set of metrics.
Psychological Profiling so that your GWP coach can tailor their communication & support.
Muscular Imbalance Assessment (Online/In-Person) to identify compensatory patterns & asymmetries.
Stage 2: Program & Coach Support
12 weeks of structured & progressive Strength & Fitness programming.
Optional nutritional bolt-on through pH Nutrition if applicable.
FSC 'Synchronised Strength Systems’ applied.
Consults, message support & weekly check-in forms, ensuring clients can raise any questions/concerns.
Exercise & movement mechanics video analysis throughout the process.
Ongoing educational content.
Stage 3: Adapt, Review & Improve
Strength & Fitness Re-testing to track progress in all core lifts and fitness tests.
Review & Analysis of the results with your coach to see where the biggest gains have been made and any areas for improvement in the following phase.
Graduate from the educational process.
Movement Mechanics Development where applicable.
Planning and goal setting for phase 2 (3 blocks) - progress & repeat!
Coaches & Athletes like you we’ve helped…
“My biomechanics assessment with Fred & Ash was nothing short of world class. They put me through a full body movement screen but specifically centred around hip dysfunction to investigate my niggling & ongoing knee pain. Their thought process was second to none & I can’t help but praise the methodology behind the assessment.”
— Tom Bliss, London (Fitness Coach & Athlete)
"Before signing up to the 'Gains Without Pains' program I was predominantly training for aesthetics, my strength progress had become stagnant, I had persistent pain in my left Trap & I also found aerobic training pretty monotonous!
I'd previously seen numerous physios & worked with other fitness coaches but Fred's approach really changed the way I think about training. I'm now the strongest I've ever been, loving my aerobic work & my trap pain has subsided. Mentally, it's given me something to focus my energy on and improved my confidence in & out of the gym.”
— Georgie Harris, London/Dubai (Fitness Coach & Online Trainer)
"I had previously suffered from hip & shoulder pain that resulted in me always hitting a glass ceiling during squatting & most push/pull movements. I'd seen various physio's over the years with zero benefit - within 14 weeks (and amongst other improvements) Fred has my 5RM back-squat up from 137kg to 157kg & my Bench Press from 110kg to 125kg - all pain free.
Getting a different perspective on exercise selection, programming and some of Fred's other processes has been insightful as a coach but also from a business perspective. If you're willing to put in the hard work consistently & push your limits... then GWP is for you."
— Pete Kaminski, Saudi Arabia (Fitness Coach & Athlete)
"Fred has changed many aspects of my life: training, work ethic, accountability and outlook. I have become so knowledgeable about my own body and every session makes me more self aware. I'm so much stronger, have zero pain in the movements we train & I feel a lot more confident in myself.
Watching my 5RM Squat move from 85kg to 100kg over the initial 14 weeks was a huge boost. It's great to have a coach as knowledgable as Fred in your corner, I can't wait to see the future gains!"
— Eva Simanavicius, London (Fitness Coach)
About Your Coach.
During my career in health & fitness the goal has always been to help my clients avoid the same pitfalls I faced whilst trying to strike the right balance of health, performance & aesthetics.
I played rugby professionally for a few years after finishing my BSc/MSc at Loughborough University & was forced into retirement after 11 operations at 24 years old. I began a job in finance, qualified as fitness coach & quickly fell in love with competitive ‘functional fitness’ such as Crossfit & the Turf Games set up in the UK.
It was a frustrating couple of years exploring numerous generic training programs where I would often plateau in one area OR end up injured AGAIN... As a time constrained professional it became increasingly difficult to fit in all the fun training alongside the traditional prehab/rehab I was given by physio’s.
I’ve dedicated my career to researching solutions to these problems and have been lucky enough to learn from some of the industry’s leading experts within their fields. This enabled me to a systematic approach to restoring proper movement efficiency whilst still doing everything we all love – getting stronger, bigger/leaner, fitter and acquiring those coveted skills such as handstands, muscle ups etc.
I know first-hand the challenges many of my clients face & would love to help you put together a plan that will build you back up & fully optimise your performance.
More success stories from our clients…
“I've previously worked with a number of online coaches, but non have blended correctives with strength & fitness work like the 'Gains Without Pains' Program. Having competed in Crossfit for a number of years I was experiencing knee, shoulder & elbow pain that I just couldn't shake.
I now have limited to no pain whilst training and have seen the gains transfer across to my performance in Olympic Lifting & Gymnastics within Crossfit. In addition, my Engine has significantly improved & my recovery when competing has levelled up big time - the proof was in the pudding when I won 1st place in a comp after 3 months of working with Fred.”
— Jenna Nicholls, London (Crossfit Box Owner & Athlete)
"I started with Fred after working with numerous online coaches & physio's in order to address my performance, as well as alleviate the issues in my right ankle & shoulder - from which I was suffering with tendonitis in the elbow & knee.
Since starting I've already exceeded my previous PB's within the program & we haven't even got to retesting week yet. I feel a million bucks compared to before, am looking a lot leaner & already much stronger."
— Jack Gibbs, London (Fitness Coach)
“Working with Ash & Fred was the best decision I've made since starting my functional fitness journey.
Previously coming from a dance background, I'd performed a lot of stretching but not necessarily enough strength and stability work to support my new training style. The boys identified the root causes of my ongoing injuries & joined all the dots by providing me with the appropriate exercises to address my compensations - which consequently had had a huge impact on my overall performance in the gym!”
— Courtney Pruce, London (Fitness Coach & Athlete)
“Since working with Fred I've seen significant performance improvements in Strength, Mobility & Cardiovascular fitness. Aesthetically I've dropped body fat & gained muscle, all whilst reducing my daily pain. This has led to an improved mood and increased confidence in & out of the gym.
Before signing up to Gains Without Pains i'd seen a lot of therapists & often been diagnosed with strength imbalances, however the practical method used to rectify the problems was where things fell short. As well as providing a solution to my training issues, Fred has been a mentor & given me huge confidence to grow my own online business - it's been inspiring to frequently speak with someone further ahead than me in a similar field.”