📌 WELCOME & GETTING STARTED

Welcome to Get Winter.Strong Autumn 2026! A few things to get us started:

🧷Safety first: If you’re new or returning from injury/illness, please fill out this intake form More importantly, drop me a direct message with any injuries or supporting context that I should be aware of. If you pick up an injury or niggle at any point in the programme, please do give me the heads up. 

⚽ Develop a goal: Think about what you want to achieve - big or small, everything counts. Whether you're targeting a bucket-list event or building everyday functional fitness, let me know your goal. If comfortable DM me your goal. 

🏋Baseline testing: Being able to quantify your progress is a powerful tool, below are three baseline tests, each with a protocol to follow. I’ve also suggested a sport specific test to ensure we track how your S&C work is translating into sport specific success. All are optional.

1️⃣ Push Ups (1 Min): Max reps with great form (chest to floor) opt for either full press up or from knees (both are great) just note what you did for when we re-test later in the programme.

2️⃣ Air Squats (1 Min): Max reps. Aim for full depth (do not go deeper than chair height i.e. knees at 90 degrees) while keeping your chest up, eyes ahead and hands out in front at all times.

3️⃣ Low Plank (Max Hold): Hold a strong forearm plank for as long as possible. The clock stops when your form starts to fade (be honest!)

🏀Sport specific: Choose a 🚲 Functional Threshold Test or 👟 Beep Test based on whether you are training for the bike, run or general health & fitness. If you have a more specific goal DM me to discuss the most relevant test. 

Why not come and do your Beep Test at Trackside Gym (the very best support is guaranteed). If you want guidance setting up a cycling specific FTP test and/or a Beep Test to do at home, please DM. 

Be sure to make a note of everything - better still DM me your results! 

⚡FINAL CALL! Finally, we currently have open spots in the Tuesday: 10:30 AM & Thursday: 08:00 AM sessions. If you have friends, family or training partners who might be interested, please do share details with them!

🔄 Class Swapsies - can’t make a class - please let me know via DM (with as much notice as possible). Giving early notice helps me offer your spot to another member and keeps classes full. Where available, I’ll do my best to offer you an alternative session. If you’re away for a full week, a like-for-like swap isn't always possible, but remember you still have access to Trackside Gym and Circuit Training classes as part of your programme. Heading away on holiday or a work trip? Drop me a DM and I can share custom workouts tailored for hotel rooms or basic hotel gyms so you don't miss a beat!

I very much look forward to kicking off your programme next week. Be sure to follow Keenetic on Instagram @Keenetic.Fit and keep an eye on the website for the latest news.

James
Keenetic Health & Fitness
+44 7707 898 888
Keenetic.Fit@icloud.com