Tips and Tricks

We have years of experience in building better bodies. With our Tips & Tricks articles we aim to share the benefits of our experience with you.


Article date: | Author: Mark Bone |


Strength and conditioning is essentially the art and science of specialising a workout programme to enhance an individuals sporting performance. 

As an example, a bigger, stronger rugby “prop” (forward position in a scrum) training programme priorities are very different to a lighter, faster “winger”, so even though both players are in the same game of rugby, they need very different skills and attributes, as they have different parts to play in the same team. 

Every person also has their own unique strengths and weaknesses, specific to them, such as speed, strength, stamina and co-ordination, to name a few, so a training programme needs to take these different components into consideration. .

Do you need more speed? More stamina? More strength? Or all of the above? If so, then these different components may then need to be periodised in order to bring them all together when competing. 

A personal trainer may use periodisation when training a client towards an individual event also, such as a couch to 5k run or even a marathon, to help prevent injuries and improve the finish time.


Periodisation is where you may start your programme with lighter weights, to get you off the starting blocks and then progress to a heavier strength training phase, over X amount of months. This may be a players off season or just the start of a strength training programme.

Stronger muscles can move your bodyweight easier and can then be converted to speed closer to an event. So improving strength first prepares your body for more effective speed and power training afterwards. It also improves your function and balance, which can then prepare you for more advanced plyometric movements, without getting niggling aches and pains or injuries.

With a decent strength base, exercises can also be strategically modified, replaced, included or commonly paired with other lighter exercises, that then convert to speed and or endurance, as you get closer to the beginning of the sporting season. 

The goal getting closer to your event may then be to maintain the strength, whilst you then add in faster movements with lighter weights and higher reps to focus on speed, endurance, or whatever your event and personal goals require. 

Every sport is different and therefore we need to train differently for every sport!

At phoenix Gym we have everything you may need to improve your strength and conditioning goals, including lifting platforms, muscle up bars, a prowler sled, plyometric boxes, Kettlebells and H.I.T.T training cardio kit. 

Phoenix boasts the largest range of strength and functional training equipment in Norwich, so has everything you could ever need for your strength and conditioning programme.

If you need a helping hand with some tips and pointers to tweak what you are already doing, or you want a complete programme to help you get fitter and stronger and perform to your best for your sport, then get in touch with our team of personal trainers to help you “Raise your Game!” 


All new members who sign up to a DD or Annual membership get 2 x FREE 60 minute personal training sessions to help you set up a Phoenix Gym specific workout programme.

If you are looking for long term progress and results then we recommend you work with a personal trainer to help assess your strengths, weaknesses and training goals to then periodise a longer term programme.

Mark Bone

About the author

Mark Bone is the Managing Director of Phoenix Gym Norwich and has been a Master level personal trainer and sports therapist since 1998. Mark has an extensive background and experience in all aspects of personal training and lifestyle coaching, from fat loss, general health improvement, motivation, strength and conditioning with professional athletes and currently specialises in corrective exercise.

Mark has written articles for magazines, assisted Channel 4 for a short weight loss series, done interviews for Norwich Radio (and most local and some national new outlets including the BBC) and taught weight loss programmes. Mark now uses his skills and experience to train Personal Trainers within Phoenix Gym to ensure that the trainers, clients and gym members all get the best results and most enjoyable experience possible.