THE ATHLETE PACK
THE ATHLETE PACK includes all the necessary home, travel & locked down training equipment you could need to help you maximise your strength & conditioning. The equipment inside the bag includes:
1 x Mini Foam Roller
1 x Peanut Ball
1 x Lacrosse Ball
3 x Mini Resistance Bands (Easy, Medium, Hard weight)
2 x Large Resistance Band (Light & Medium weight)
1 x Core Sliders (double sided)
Each piece of the kit has been specifically chosen to aid your training, from your recovery, all the way to your hard strength sessions.
ONLINE CLASSES
Throughout November and England's Lockdown 2.0 we are going to continue to run our Yoga, Pilates and Strength classes via online livestream.
We are offering access to all classes throughout the month for just £30.
PERFORMANCE PILATES
As a former professional dancer, master in physiology and a qualified pilates instructor Esther brings a brilliant take on pilates for our members. Join her classes to get an awesome low impact workout that will complement any other training that you are doing or use both classes as your conditioning for the week. Esther does not go easy, you will be left shaking throughout as her progressions get harder and harder!
Mondays @ 7am
ENDURANCE STRENGTH
Wednesdays @ 7am
These classes will focus on an education of your body and how it works when trying to generate power. Specifically aimed at single leg stability and will involve barbells, weights, bands, boxes, plyometrics and some elements of pilates and human movement technique to give you a full body workout with a purpose.
YOGA FOR CYCLISTS
The target of this class will be to help improve cyclists mobility, strength and flexibility, at the same time as helping them switch off from the stress and strains that come with training, racing and work, by using traditional yoga practises and principles. You do not have to be a cyclist to attend though!! Runners, rowers, swimmers, racing drivers will all benefit from the techniques performed in the class.
Fridays @ 6.30pm
BESPOKE TRAINING
After the initial consultation, your chosen trainer will tailor each part of your programme to your specific goals, training experience and lifestyle. Every aspect is considered an important part of your journey with us.
5k kings
We are very happy to offer a free 6 week 5K training programme to support you through lockdown and give you a focus of nailing your Personal Best over the distance!
​
The programmes are aimed at intermediate runners that are already active.
​
The programme will start with an initial 5K run test and finish on the 20th December with the
KOTWF VIRTUAL 5K RACE.
The programme will make use of the KOTWF training approach, a simple balanced session distribution which includes polarized training to suit your own zones.
​
Andy B will be available on the monthly LIVE webinar to answer questions relating to the plan you may have so stay tuned to our instagram page!
​
​
​
​
​
​
​
THE RULES
1. You must have a great attitude.
​
2. You must be willing to get uncomfortable.
​
3. You must have been running at least 3 times per week for the last 6 - 8 weeks, if not we will adjust the programme accordingly to avoid injury.
​
4. You must stick to the plan and do 100% of the sessions for the outcome to be effective.
​
5. We advise you to sign up to our online strength, pilates and yoga classes to support your training.
​
​
CLICK ON THE LINK BELOW TO SIGN UP
You will be directed to TRAINING PEAKS where you should sign up to a Basic Account - the KOTWF team will then upload your training programme for you!.
SIGN UP TO THE KOTWF ONLINE SESSIONS
Our Online Lockdown Strength, Pilates & Yoga classes will enable you to maximise your training, get the most out of your body and help to avoid injury.
​
Check out The Athlete Pack!
20TH DEC
THE KOTWF VIRTUAL 5K
See the results of your 6 week training programme & take part in our special Christmas 5k!
​
More details coming soon!