Support Encourage Empower
Strength & Conditioning Coach
The Making of Coach K
The health, fitness, and well-being industry has undergone a remarkable transformation over the past decade. My journey within this evolving landscape, fuelled by continuous learning and experience in both private and public sectors, has profoundly shaped my approach as a coach. Throughout this period, I had to discard outdated concepts and reshape my worldview, ultimately leading to the creation of my brand, Coach K – Support, Encourage & Empower.
My 25-year career in the fitness industry began as a gym instructor and progressed to personal training. I expanded my expertise by obtaining an Exercise Specialist qualification, focusing on clients with medical conditions, with a particular emphasis on individuals with Parkinson’s Disease (PD). In addition, my role as a fitness guru on BBC Asian Network and occasional appearances on BBC London Radio have allowed me to share valuable health, fitness, and nutrition advice with a broader audience.
The foundation of my discipline, hard work, and perseverance lies in my 20-year practice and coaching of the martial art Choi Kwang Do in London, UK. As I continue my journey as an Exercise Coach and Martial Artist, I have furthered my education through CIMPSA-approved courses and recently earned a qualification as a Strength and Conditioning Coach from St. Mary’s University, Twickenham. Looking ahead, I am dedicated to applying advanced techniques, particularly those designed for athletes, to support individuals with chronic medical conditions like Parkinson’s.
Coaching reflections
I had to reflect on my coaching experiences and enhance my skills and knowledge through higher education and practical, hands-on approaches.
Art of Coaching
Olympic Lifting
Who are you today? The Soldier? The Novice? The Wolverine?... (Bartholomew, B., 2021)
Approach
- Learning the athlete archetypes: it’s about the individual, not the discipline.
- Get to know the athlete: What are their preferences? Their training experiences? Their lifestyle?
- Record each session; mood, achievements, engagement - use this as input for the next session.
- Continuous re-evaluation of an athlete’s current archetype
Results
- Training is better aligned with an athlete’s willingness to learn in the moment.
- Reduces the likelihood of under- or over-training based on misconceptions of the individual.
- Closer collaboration fosters breakthroughs in helping clients take responsibility and action.
Lessons
- Who the athlete is today is as important as their goals, and who they are changes.
- Programs that react to the person have a much greater chance of success
Weights Room Coaching Going beyond my own abilities
First pull .... Transition ... Second pull ... Turnover ... Catch ... Ascent
(Technical model of a snatch (UKSCA) – Jeffreys, I & Moody, J 2016)
Approach
- Deconstruct the movements: dowels, light weights, silent demonstrations, video reviews.
- Establish an understanding of the movement theory & components.
- Apply the theory to my clients, from absolute beginners to athletes.
Results
- Progression in all clients regardless of ability, even those with medical conditions.
- Unilateral and bilateral strength improvements.
- Positive improvements in other areas, such as confidence — I can do what Olympians do!
Lessons
- The technique is the focus of coaching, not the weights and progression.
- I have developed the confidence to train beyond my own physical limits
Plyometrics and Ballistics
Parkinson’s Disease
Plyometrics & Ballistics are nonsynonymous
(Bompa, T and Buzzichelli, C., 2019; Newton et al, 1996; McMohan et al, 2018 & Turner, et al, 2010)
Approach
- Extensive literature review across sports, and discussions with performance coaches to clearly separate the methods and benefits of Plyometrics vs. Ballistics.
- Self-practice, video analysis, application to athletes .... Rinse and repeat.
Results
- Able to identify needs-appropriate training (Example: 110m hurdling vs. wheelchair rugby player vs. squash player).
- Observed improvements in athletic performance across a range of abilities and disciplines.
Lessons
- Able to explain why these activities are being done in the training; being an evidence-based coach supporting evidence-based athletes.
- I am better prepared to develop sports-specific training to target specific outcomes.
Coach K’s mini study on Person with Parkinson’s disease (PD)
The positive effects of the Big Five strength training exercises in Persons with Parkinson’s disease (PD).
Objective: This study aims to determine the positive effects (managing and improving symptoms) of the big five strength training exercises (push-pull movements in horizontal and vertical planes and Squats) in Persons with PD.
Data Sources: Research papers (online and articles), Podcasts, Journals and electronic papers published by the National Centre for Biotechnology Information.
Method: Five exercises were prescribed (in horizontal and vertical planes) to the person with appropriate sets/reps/rest/toil speed. Each exercise set was trained at an intensity of technical muscular failure at a prescribed repetition range. Exercise equipment used were resistance bands, weight plates and kettlebells. Use of Stopwatch mode – ‘Garmin Fenix 6 pro-Solar watch’ to record the duration of exercises. Sessions were coached at the Person’s home (both indoors and outdoors).
Results: After four weeks, the person’s balance improved whilst standing on the
left leg by 8 seconds whilst standing on the right leg by only 5 seconds. Upper and lower body strength improved mainly during weeks 3 & week 4 (increasing resistance band intensities).
Conclusion: This study demonstrated that the big five strength training exercises twice a week for 4 weeks resulted in improved upper and lower body muscular strength, and balance, and improved quality of life (QoL) in Persons with PD.
Qualifications
My qualifications amongst others include:
- St. Mary’s University, Twickenham, PGDip – Applied Strength & Conditioning Sciences
- University of Surrey, Roehampton, BSc – Sports Sciences
- American Council on Exercise – Personal Trainer
- YMCA fit – Advanced Gym instructor Level 3
- YMCA CYQ L3 – GP referral and programming with disabled people
- Loughborough College, NHS - Chronic respiratory disease exercise instructor
- Strength & Conditioning education L4 (Youth & Adults)
- Member of CIMPSA, insured by UK Coaching and a valid enhanced DBS
Services
In-Person Sessions
(55mins)
£75
Online Sessions
(30mins)
£40
Phone Consultancy
(30mins)
£40
Contact Coach K
"We are all apprentices in a craft in which none of us will become a master" - Ernest Hemingway
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