Training Programs

From simple starter sessions designed to get you across the finish line of your first Park Run to advanced periodised programs to get you a podium place in the Barcelona Iron Man, you can find everything you need right here.

Each program comes with optional add-on progressions to help keep you moving forward and all programs link to nutrition and wellness plans too if you want all-round support.

We have helped working parents get into their best shape ever, elite athletes win their top races and elite professionals land their big promotions, just read our client testimonials below.

Starter
Training Programs

Perfect for beginners, or those of you returning to training after a break,

these FREE programs will help you get back into shape.

Choose your sport or training goal, download the program and you're off!

5km Park Run

Beginner Program

Thinking about entering your first ever

Park Run?

Download this FREE ' beginners' program to help you get a gentle start to trail running.

Includes:

Easy 30-45 min walk/run workouts.
Short 'interval training' sessions.
Simple to use intensity guide.

Off-Road Cycling

Beginner Program

New to off-road cycling?

Download this FREE 'beginners' program designed to prepare you for your rides.

Includes:

Bike specific core stability program.
Simple stretches & mobility movements.
Bodyweight conditioning exercises.

Hill Walking

Low-Mid Intensity Route

Planning a long holiday hike or a weekend walk in the hills

Download this FREE 'beginners' program to prepare your muscles and cardio system.

Includes:

Back & Legs strengthening exercises..
Post-walk stretching program.
How to avoid common walking injuries.

Tone & Condition

Beginner Program

Need to freshen-up your program? Want to firm-up without bulking-up?

Download this FREE 'beginners' program and get ready to tone-up for the beach.

Includes:

Bodyweight exercise program.
Hip, glute & core exercises.
Self-paced TABATA section.

Intermediate Training Programs

Designed to get you ready for a 10km run to a 100km Cycle Sportive these programs are for those of you who already have a decent level of fitness.

Got a ski-trip planned? Beach holiday? We've got programs for that too.

10km Run

Bespoke Programs £99

Ideal for first time 10km runners or for those looking to improve their best times.

Includes:

Flexible training options designed to fit into a busy schedule.
Intervals, recovery sessions & core conditioning.
Injury prevention, taper week and race-day prep.

100km Cycle Sportive

Bespoke Programs £99

100km can be tough if you aren't properly prepped. This program will have you finishing with a smile on your face.

Includes:

Personalised intensity guidance based on HR responses.
Indoor and outdoor options.
Cycle specific strength & flexibility program.

Ski-Fit

Bespoke Programs £99

Get ready for your best ski-ing yet!

Get that body ready and avoid waking up with legs that just don't work! You'll be on the slopes for hours with this plan.

Includes:

Completely updated core conditioning program.
Bodyweight & equipment options.
Pre-ski warm-up and Post-ski cool-down programs..
Injury prevention strategies.

Beach Body Workout

Bespoke Programs £99

Want to look good on the sand and in the water?

Guaranteed to work, just follow this simple step-by-step training and nutrition plan and watch the fat disappear.

Includes:

Daily bodyweight exercises..
'Fat-Burner' aerobic program.
Postural exercises to restore alignment.

Advanced Training Programs

Expert programs designed for people who are serious about their training. Ideal for regular gym goers and perfect if you have your own gym at home. These programs come with full nutrition guidance including complete supplement recommendations and periodised nutrition strategies.

All programs have comprehensive progressions as add-ons

providing a year-long training plan.

Marathon: 1/2 & Full

12-24 Week Bespoke Programs

£99 - £149

For seasoned runners who would like to experience Olympic level support.

Includes:

Movement Screen to identify weak and tight areas.
Periodised program including advanced sports nutrition guidance.
Injury prevention, taper week and race-day prep.

Triathlon: Sprint & Olympic

12-24 Week Bespoke Programs

£99 - £149

The events that require sport science support more than any other.

Includes:

Personalised intensity guidance based on HR responses.
Indoor and outdoor options.
Cycle specific strength & flexibility program.

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Muscle Building & Size

Personalised 12-Week Program £149

Measure your thighs, shoulders, arms and chest and watch them grow whilst you get stronger than ever.

Choose between a split routine or a total body program based on time available.

Includes:

Cutting edge evidence based prescription.
Complete nutrition and supplement guidance.
Multiple options for each exercise means no more waiting in the gym.
Tapering week for rapid fat loss.

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Fat Loss, Abs & Glutes

Personalised 12-Week Program £149

Finally a program that's easy to stick to with multiple options so you can train in the gym, at home or in the park.

A complete program focussing on the entire torso as well as glutes, hips and thighs. Make your competitors look like complete novices with this advanced, multi-planar program.

Includes:

Full gym program including kettle-bells, cables, bands, Olympic bars.
Bodyweight options that hit all areas hard.
Postural exercises opening up the chest, maximising height, and enhancing deportment.

Sport Specific Programs

We have over 20 years experience designing sport specific programs for teams and individuals. Our rugby and football programs have helped schools, clubs, elite amateurs and even professional players achieve their goals

and we have too many league and cups wins to list here.

Our tennis and golf programs have led our clients to improved performance year after year and our off-season training and warm-up protocols have consistently reduced injury across all age-groups.

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Rugby

Individual Program Design

£149

90 min Team Presentation

from £249

Squad Testing & Assessment

from £599

Team Presentations

Get your entire squad together including 1's, 2's, Academy players and coaches.
Learn how elite professional teams plan for the year, the testing protocols involved, how data is presented to the squad and how training phases and program design can be manipulated to deliver your players in top condition throughout the entire season.
Find out how certain exercises will increases injury risk if not performed correctly.
Understand how to plan nutrition practice alongside training for
Includes discounts to Individual Program Design and Squad Testing & Assessment packages.

Squad Testing & Assessment

Essential prior to your off-season and pre-season training camps.
See where you compare to the competition.
Find out squad deficits and areas of immediate concern.
Includes Acceleration, Speed, Strength, Power, Agility, Flexibility and Movement Screening.
Assessment day includes presentation of scores, radar charts, recommendations for training and Q & A session.

Individual Program Design

Get your own Annual Personalised Periodised Program including Off-Season, Pre-Season, In-Season and Transition Macro-Cycles.
Includes nutrition recommendations for each phase.
Includes self administered testing protocols.

Soccer

Individual Program Design

£149

90 min Team Presentation

from £249

Squad Testing & Assessment

from £599

Team Presentations

Get your entire squad together including 1's, 2's, Academy players and coaches.
Learn how elite professional teams plan for the year, the testing protocols involved, how data is presented to the squad and how training phases and program design can be manipulated to deliver your players in top condition throughout the entire season.
Find out how certain exercises will increases injury risk if not performed correctly.
Understand how to plan nutrition practice alongside training for
Includes discounts to Individual Program Design and Squad Testing & Assessment packages.

Squad Testing & Assessment

Essential prior to your off-season and pre-season training camps.
See where you compare to the competition.
Find out squad deficits and areas of immediate concern.
Includes Acceleration, Speed, Strength, Power, Agility, Flexibility and Movement Screening.
Assessment day includes presentation of scores, radar charts, recommendations for training and Q & A session.

Individual Program Design

Get your own Annual Personalised Periodised Program including Off-Season, Pre-Season, In-Season and Transition Macro-Cycles.
Includes nutrition recommendations for each phase.
Includes self administered testing protocols.

Golf

Musculoskeletal Assessment & Bespoke Training Program

£249

Nearly every elite pro engages the services of a strength & conditioning coach to improve performance and reduce the likelihood of injury.

Our Complete Conditioning Program covers everything you need to do to maximise your performance.

If you are an elite amateur or semi-pro and you want to make the next step up then our Advanced Pro Program is essential.

Includes:

Advanced stability program targeting the core and back.
Critical warm-up strategy.
Dynamic power exercises designed to improving your driving.
Our own scientifically proven 'Red Goose' Psychological techniques to improve focus.

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Tennis

Musculoskeletal Assessment & Bespoke Training Program

£249

One of the biggest differences I see when testing professional players compared to elite amateurs is just plain and simple conditioning. This covers fitness, strength, power, flexibility, core function and physical robustness.

If you want to really give your tennis a boost and blast the other club members away then go for the Complete Conditioning Program.

If you have time to train every day, can commit to a specific nutrition plan and include tents specific recovery strategies then we have got you with our Advanced Pro Program.

Includes:

How to improve your service power.
Identify weak shots and strengthen the musculoskeletal elements behind them.
Lifestyle interventions taking you to peak performance when you need it.

14-Day Guided
Training Programs

Whether you want to get into your best shape for your Summer holiday or recover from New Year partying, get fit for a marathon or simply restore your musculoskeletal balance,

HOSTE HEALTH guided programs are proven to get fast results.

Alongside your downloadable programs you get two 30 minute online

1-2-1 consultations each week to ensure everything goes to plan.

All programs

Health

Weight loss

Mediterranean Keto Program - Gut health & weight loss.
28 Days
£199.00
View Details
14-day Health & Wellbeing Reset
14 Days
£199.00
View Details
50+ Musculoskeletal Health Program
14 Days
£199.00
View Details
Holiday HIIT Program with Clean Eating Plan
£199.00
View Details
Event Preparation - Marathon
£199.00
View Details
Event Preparation - Cycle Sportive
£199.00
View Details

Kerry Large

International Triathlete

“Richard's physiological testing battery helped enable me to compete at international level. He was very efficient and I am very grateful for his assistance."

Neil Deely

Architect

"I was recommended to Richard by a mutual friend. I needed rehab for an injury to my left knee and wanted to some expert strength training advice to support the advice from my consultant. Following a successful rehab program, I am jumping, squatting on one leg, sprinting, etc. I have now been working with Richard for over 3 years and my fitness has been totally transformed."

Beate Mjaaland

Consultant

“I have been seeing Richard for over 10 years. During this time he has prepared me for Ski-trips, Cycle Sportives and Mountain Hiking in Norway.

More importantly, my posture has improved significantly and I look and feel younger than I have done in years."

Training Programs

Starter
Training Programs

Intermediate Training Programs

Advanced Training Programs

Sport Specific Programs

14-Day Guided
Training Programs

Mediterranean Keto Program - Gut health & weight loss.

14-day Health & Wellbeing Reset

50+ Musculoskeletal Health Program

Holiday HIIT Program with Clean Eating Plan

Event Preparation - Marathon

Event Preparation - Cycle Sportive

Get in Touch

Stay Up to Date

Training Programs

Starter Training Programs

Intermediate Training Programs

Advanced Training Programs

Sport Specific Programs

14-Day Guided Training Programs

Mediterranean Keto Program - Gut health & weight loss.

14-day Health & Wellbeing Reset

50+ Musculoskeletal Health Program

Holiday HIIT Program with Clean Eating Plan

Event Preparation - Marathon

Event Preparation - Cycle Sportive

Get in Touch

Stay Up to Date

Starter
Training Programs

14-Day Guided
Training Programs