Personal Training Plans

As a personal training client of Ultimate Performance you can expect:

Initial Assessment & BioSignature Consultation

This consists of a full BioSignature screening (where we analyse your unique hormonal make up that is the reason why you respond to exercise and diet in your own individual fashion) health and fitness questionnaire where we learn not just the hard facts of your previous exercise experience and medical history, but also seek to understand exactly what motivates you in the pursuit of your own unique physical excellence.

We also undertake an extensive body composition analysis whereby we calculate body fat percentages and take height / weight / relevant body part measurements.

Structural, postural, and muscular balance testing – where are your weaknesses / strengths and how can they be addressed for a healthy, functional and injury free body.

Developed by the one of the world’s best known physical therapists, Gray Cook, this consists of a functional movement screen with the following tests:

Deep Overhead Squat
Hurdle Step
In-Line Lunge
Active Straight Leg Raise
Seated Rotation

Muscle fibre testing - are you fast twitch or slow twitch, how many repetitions are ideal for your body type?

We test you on several key major resistance exercises such as Bench Press, Chin up, Step up, and Scott Curl calculating your 1 repetition maximum load and then applying specific formulae to assist in calculating muscle fibre type and the structural balance of key supporting musculature such as the rotator cuff. This is to ensure the long term integrity of your body’s muscles and soft tissue, keeping you healthy and in the gym or on the playing field, and not on the physio’s table!

Nutritional Consultation and Audit

We ask every new client to keep a food diary of exactly what is consumed during the preceding week. This way we can accurately conduct a full scale audit of dietary habits and make positive changes that are particular to how you eat, rather than making sweeping statements that apply generally, but not necessarily to you specifically.

We are also very careful to integrate your nutritional plan within your existing lifestyle. Our view is that the word “diet” is a misnomer, and our main concern is putting you on the right track to creating enduringly healthy eating habits. Of course, the specifics of your own goals dictate how we construct a new nutritional plan for you and this plan is constantly adjusted to reflect your own changing physical motivations as your body shape improves and your fitness increases.

Depending upon the client and the goals, we also map out a full scale supplementation programme that includes every possible permutation of what food supplements a client could take to their enhance their progress.

Exercise Programme Design

A detailed, leave no stone unturned programme both based on the data gathered by the assessment and consultation process, and by the way you will be eating during the programme (nutrition and exercise should always be taken into account as a whole, not two separate parts). We spend a significant amount of time getting to the heart of what results are the most important to you and then build a programme to get you there in the quickest and most effective manner possible.

We also take into account the information gathered during the physical assessments, and construct a plan that takes into account any pre existing or potential structural / muscular imbalances, addressing weaknesses head on and eliminating them with the application of modern sports science programme design.

Depending upon your goals we generally prescribe a mix of resistance, energy systems, and flexibility focused training.

Training Sessions

Each training session will be conducted with the Ultimate Performance personal trainer of your choice, and entails 1- 1.5 hours of one to one work. We stay with you every step of the way, from dynamic stretching in the warm up, through to the challenge of pushing yourself with the weights or on the running track, up to the cool down and partner assisted PNF (proprioceptive neuromuscular facilitation) stretching to end your workout.

We pay extremely close attention to everything that you do when exercising with us, always monitoring your form, your fitness and your progress, and view the “in the gym” part of our service as being a combination of motivator, educator, statistician and task master!

The human body is a remarkably adaptive organism, and by paying close attention to the way you progress in your workouts we know when is the right time to start changing your programme (usually within 4-6 weeks depending upon training experience) to ensure that you never reach the plateaus that plague 99% of regular gym goers.


If you are interested in discussing a personal training programme with us, please call 020 82690766 or email us and we can organise a free consultation at your convenience.