Phosphagen Dominant This programme is designed to help improve your strength and Power whilst maintaining endurance and muscle. These phases are awesome at helping the athlete understand their maxes to use appropriate weights for future workouts. The Kettlebell is the gold standard training kit we use at RFO and this programme shows you [...]

Oxidative Dominant This programme is based on our yearly periodisation and is designed to help you improve your aerobic fitness whilst maintaining your strength and muscle built in the other phases through the year. This style of training is also great for everyday athletes who want to help improve their endurance racing whilst [...]

Kettlebell and Body Weight Lockdown was tough for us all, but it didn’t stop me and my Legion of Awesome keeping and even gaining strength and conditioning over the dark days. This workout is balanced and allows you to improve in all areas with a kettlebell and your body weight. A couple of [...]

Hotel Room Band and Bodyweight Got some bands? Got a body? Stuck in a hotel with no gym? Well uncle Kev’s got you sorted with my simple yet effective hotel room workouts. This was designed for an everyday athlete that would often find themselves stuck with minimal space and wanted a quick workout [...]