The Transformative Benefits of Training with Nick: Strength, Resilience & Movement Quality

In my strength journey and while pursuing dreams between the oceans and mountains as a mother to three girls, I have had the incredible opportunity to train with Coach Nick for a couple of years (2004 - 2006). His expertise and innovative training methods have significantly enhanced my physical capabilities. One of the key components of our training routine has been the emphasis on full range of motion, which allows for better access to joints and enhances overall mobility. This principle has not only improved my flexibility and mobility but has also contributed to a more robust and injury-resistant body, and it's set me up for quality years ahead.

We also trained and prepared for specific goals in 2025 :

• February 2025: High-altitude 6961m : Speed ascent on one of the 7 Summits, Aconcagua360 Argentina - Blog Post

• November 2025: Ultra-Trail run at Kosciuzko 160 km in Australia

2024-2026 prep for high-altitude 6961m speed ascent and a 160km ultra run

Full Range of Motion

Training with a focus on full range of motion has been revolutionary for my body. By ensuring that I engage my joints through their complete range, I have noticed a substantial improvement in my overall mobility. This approach has helped me to perform everyday activities with greater ease and has also enhanced my performance in various physical pursuits. The ability to move freely and without restriction is invaluable, as it not only aids in athletic performance but also in daily life, reducing the risk of injuries and allowing for a more active lifestyle.

Knees Over Toes

Another critical aspect of my training has been the "knees over toes" principle, which emphasises loaded ankle and knee mobility and strength. This technique has been instrumental in improving my lower body strength and stability. By focusing on this principle, I have developed stronger knees and ankles, which are crucial for athletic movements such as jumping, running, and squatting. The loaded mobility exercises have not only increased my strength but have also enhanced my balance and coordination, something we could all benefit from as we age.

Loaded Mobility and Shoulder Strength

In addition to lower body training, Coach Nick has prioritised loaded mobility and shoulder strength in our sessions. Through exercises such as handstands, chin-ups, and pull-ups, I have built significant upper body strength and stability. These movements require not only raw strength but also coordination and control, which have translated into improved performance in other areas. The focus on shoulder strength has been particularly beneficial, as it has helped me to maintain proper posture and prevent injuries, especially during activities that require overhead movements. This will be key for my High Altitude climbing on steep walls in Nepal this year.

Hip Openers

The importance of hip mobility cannot be overstated, and Coach Nick has incorporated various hip openers into our training routine. If you can't open your hips, you can't really access them, and this limitation can hinder overall athletic performance. Starting every day with pigeon stretch or some form of hip mobility has been fantastic.

Lower Back Muscle Tension

One of the most significant benefits I have gained from training with Coach Nick is better access to my lower back muscles. With exercises that promote flexibility and strength, such as reaching for the ground with palms flat, I have been able to reduce muscle tension and improve my overall posture. This newfound ability to access my lower back has contributed to greater stability and support during physical activities, ultimately leading to enhanced performance and reduced discomfort.

Timing and Fast Twitch Training

Incorporating timing and fast-twitch muscle training into my sessions has also been a game changer. Short sprint intervals and plyometric exercises using powerful medicine ball movements have increased my explosive strength and speed. Something anyone could benefit from as we age, especially women over 40.

Rotational Movement

Coach Nick has also emphasised the importance of rotational movement in our training. Exercises involving medicine balls and landmine movements have helped to develop my core strength and stability. Rotational movements are essential for many sports and physical activities, as they mimic the natural movements of the body. By incorporating these exercises into my routine, I have improved my agility and coordination, critical for adventures I engage in such as mountaineering, high altitude climbing, rock climbing, trail running, swimming, basketball, tennis, etc.

Neuromuscular Training

Lastly, the inclusion of neuromuscular training has been invaluable. This type of training focuses on the connection between the nervous system and muscles, enhancing coordination, balance, control and reaction times. As an aging runner, I'm very happy to be able to do palms on the ground with straight legs.

Training with Nick has provided me with a wealth of benefits that have transformed my approach to training and overall health. From improving my range of motion and joint access to enhancing my strength and mobility, and also adding control under load to the specific movements; each aspect of our training has contributed to a more resilient and capable body.

I am incredibly grateful for the knowledge and guidance I have received, and I look forward to continuing this journey of growth and improvement. Thanks Nick!!

Videos and updates are on my Instagram page @ mia_highaltitude