AHConditioning · Online S&C Coaching
More results.
Not more training.
Hit bigger PBs. Get faster. Become harder to play against, without adding more sessions or wasting hours in the gym.
Built for club, academy & representative rugby players training around a season.
Results
What athletes say
The numbers, and the athletes behind them, in their own words.
"Highly recommend. I went to Alfie because I knew my training had gone stale. Since joining, we have beaten every performance marker, and I am playing the best rugby I have played in years."
Bigger PBs.
Rugby abroad.
"Alfie knew exactly how to get the most out of my training. He introduced new movements that transferred and helped my game more than I thought possible. I never felt fatigued before games, and the level of detail in the programming is second to none."
Find out more of Hywel's story
Team of the Year.
Super Rygbi Cymru.
"I really enjoy the programming and structure to each week. It gives me clear support that goes hand in hand with my rugby. I have hit lifts I have not hit for years, but more importantly, I am moving quicker and stronger, both in the gym and in games."
Two divisions up.
Welsh Premiership.
"I have been with Alfie for a couple of seasons now and we find a way to progress each season. The gym markers have translated perfectly to the field, with me jumping up divisions and becoming a more confident player. He has helped me work around old injuries rather than avoid them. Highly recommend."
The Process
How 1:1 coaching works
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01
Get clear on exactly what you need
We start with a 1:1 Performance Strategy Call. We unpack your goals, rugby demands, current training and biggest frustrations, so from day one you know exactly what we are working towards and why.
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02
Get your first win
Your first week is Baseline Testing Week. Within your first few days you will have objective performance numbers, clear targets and something most players never have: a genuine starting point and direction for their training. No more wondering whether you are actually improving.
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03
Get a plan built around you
Your programme is built around your position, your schedule, your strengths, your weaknesses and your rugby, then progressed as you improve. You will know exactly what to do when you walk into the gym, how hard to train and what you are trying to improve.
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04
Never get left to figure it out
This is where 1:1 coaching is different from buying another programme: weekly check-ins, exercise feedback, programme adjustments and direct support. Heavy rugby week? We adapt. Something does not feel right? We adjust. Flying and ready for more? We progress. You train. I coach.
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05
Prove it is working
We do not rely on "I think I'm getting better." We retest. Your performance data is compared against your baseline so we can see what has improved, celebrate the wins and identify exactly where we go next.
Your baseline is just the start
Most athletes feel the first difference within 48 hours to a week. From there it keeps compounding, week on week, until your hard numbers are confirmed at the 8-week retest.
Start Your Baseline TestTrusted by athletes from
Individual athletes I have coached, not official club or union partnerships.
The Programme
1:1 Coaching
One coach, one plan, built entirely around your season, your position and your goals.
Built to transfer. Not just to train.
Direct access to your coach every week, testing and retesting against your own baseline, and a programme that adapts as your season does.
- Custom programme built entirely around you, never a template
- Baseline testing and retesting, so progress is measurable
- Weekly 1:1 check-in with your coach
- Technique feedback on every key lift
- Direct messaging access between sessions
- Training load managed around your fixtures
- Return-to-play and injury support where needed
- Nutrition guidance to support performance
Train with me for 14 days. If it is not everything you hoped for, I will refund you in full, no hard feelings.
Applies to 1:1 Coaching onlyApplications reviewed individually
Not ready for 1:1 yet?
There is also the Group Programme
A lower-cost way in: £30 a month, cancel anytime. Here is exactly what it does and does not include, compared to 1:1 Coaching.
| What you get | Minimum Package Group Programme £30/month, cancel anytime | Most Popular 1:1 Coaching Applyto find out |
|---|---|---|
| Structured S&C programme, updated monthly | ||
| Personalised to you, never a template | ||
| Baseline testing and retesting | ||
| Weekly 1:1 check-in with your coach | ||
| Technique feedback on your lifts | ||
| Direct messaging access to your coach | ||
| Training load managed around your fixtures | ||
| Return-to-play and injury support | ||
| Nutrition guidance | ||
| Join the Group Programme | Build Your Performance Plan |
About AHConditioning
High performance.
For every level.
AHConditioning exists to bring genuine high-performance strength and conditioning to amateur and semi-professional athletes, the level of coaching usually reserved for full-time programmes. Every athlete is tested using the same testing batteries used at a high level, so training decisions are based on real data, not guesswork.
That standard comes directly from coaching and leading strength and conditioning within a semi-professional rugby environment, and from studying the science behind it in depth. Having seen first-hand the impact the right programming and testing has on performance, on injury resilience and on an athlete's confidence, I built AHConditioning to bring that same standard to every athlete I coach, not just the ones already inside a professional set-up.
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BSc Strength, Conditioning, Rehabilitation & Massage Cardiff Metropolitan University
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Strength & Conditioning Coach Merthyr RFC
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Head Coach & Founder AHConditioning
FAQ
Questions, answered
Review these and edit the wording to match exactly how you coach.
Get Started
Ready to train with purpose?
Applications are reviewed individually to make sure every athlete gets the right level of support.