01
We Assess
Identify the need.
We establish your starting point, goals and the physical qualities that matter, identifying what actually needs to adapt for you to progress.
Online Strength & Conditioning
Train with intent.
Build what matters.
Individualised Strength & Conditioning coaching built around your goals — developing the physical qualities that matter and measuring progress along the way.
Apply for online coaching- Individualised programming
- Ongoing progression
- Direct coaching support
- Built around your life & sport
Who it’s for
For people who want more from their training.
You don’t need to be an elite athlete to train with purpose. Online coaching is for anyone who wants to improve their physical capacity and is prepared to train consistently to do it.
02
We Train
Apply the right stimulus.
Your training is individually programmed to develop those qualities, using the appropriate exercise selection, loading, volume and intensity for you.
03
We Measure
Measure the response.
We track the outcomes that matter, assess how you're responding to training and adjust the programme to keep you progressing.
Your starting point doesn’t matter. Your occupation doesn’t matter. Your sport doesn’t matter. What matters is that you want to improve.
What you get
More than a spreadsheet.
The programme is only one part of coaching. The real value is having training decisions made, reviewed and adjusted around your response.
- 1-to-1 onboarding
We go through your training history, current situation, goals and exactly what you need from your training. - Completely individualised programming
Built from the ground up around your goals, experience, schedule and training environment. - Ongoing programme adjustments
Training is adapted when required based on your performance, progress and feedback. - Structured weekly check-ins
We review your training, progress and anything that needs changing each week. - Direct access to me
Message me directly with training questions, feedback or anything affecting your programme. - Exercise technique analysis
Send training videos for feedback on execution and technique. - Progress & performance tracking
We identify the measures that matter for your goals and use them to objectively assess whether the programme is working. - Regular programme reviews
We assess progress against the targets we set and ensure your training continues moving in the right direction.
The coach behind the programme
Strength & Conditioning coaching backed by experience.
I’m Kevin Ames, a Strength & Conditioning coach with a BSc in Sport Science, MSc in Strength & Conditioning and CSCS certification.
My coaching experience spans international-level athletes, university sport, national governing body environments and people who simply want more from their training.
I’ve coached across athletics, rugby, lacrosse and other sports, alongside people whose goals range from competing internationally to becoming stronger, moving better and being more physically capable.
Online coaching allows me to apply those same Strength & Conditioning principles to your individual goals — wherever you train.
MSc Strength & Conditioning
CSCS
International-level athlete experience
University & performance sport
Client results
Different goals. Same standard.
From international competition to getting stronger, moving better and preparing for the demands of everyday life — the outcome that matters is the one that matters to you.
Molly Palmer
Long Jump
Goal: Return to competition readiness and perform at her best following hamstring surgery.
NEW PB + WORLD CHAMPIONSHIPS
Commonwealth Games · European Championships
“I wouldn't be where I am today without Kev's coaching.”
Toby Wainwright
Strength · Muscle · Golf Performance
Goal: Get stronger, build muscle and improve his physical preparation for golf.
+25KG BENCH
+50KG SQUAT
+50KG SQUAT
Increased clubhead speed · 4kg lighter
“I'm the strongest I have ever been as well as being down 4kg. I can now access ranges of motion that have helped to progress my golf performance.”
Georgina Forde-Wells
Triple Jump
Goal: Follow a programme specific to her needs and prepare to compete at the highest level.
WORLD CHAMPS + COMMONWEALTH GAMES
+10cm CMJ · +20% single-leg isometric squat force
“You've been a huge part of my season, I couldn't have done it without you.”
Sam Faulkner
Strength · Movement · Performance
Goal: Follow a structured S&C programme, get stronger and move better.
+45KG SQUAT
+40kg RDL · +30kg incline press
“I'm much more confident now, in a good routine I can stick to and the strongest I have ever been.”
Andy Mackin
Strength · Athleticism
Goal: Regain previous athleticism and get rid of constant back pain while training around previous injuries.
8 MONTHS
NO BACK PAIN
NO BACK PAIN
+150kg leg press
“I'm now the strongest I have been and have no more back pain.”
Dom Rahala
Military Preparation
Goal: Improve strength, fitness and overall robustness for military training.
13KG DOWN
RUNNING MORE
RUNNING MORE
Handling increased running volume without injury
“I've been able to get stronger, lose weight and improve my running times.”
How it works
Simple process. Serious coaching.
01
Apply
Tell me where you are now, what you want to achieve and what is currently holding you back.
02
We talk
If it looks like a good fit, we’ll arrange a call to discuss your goals, training and whether coaching is right for you.
03
We build
Once you’re ready to start, we complete your onboarding and build your training around you — then review and progress it throughout the coaching process.
Start with 12 weeks
12 weeks of
individualised coaching.
Every new client starts with 12 weeks of individualised online Strength & Conditioning coaching. Enough time to assess where you are, apply the right training and measure meaningful progress.
Online coaching application
Tell me about your training.
Fill this in properly. It helps me understand your goals, current situation and whether Ames Performance online coaching is the right fit.
I’ll review your application and get back to you directly.