Compound Coaching

Gym + Purpose = Training
Gym – Purpose = Just Working Out

Anyone can sweat. Not everyone progresses.

Random workouts lead to random results. But when you step into the gym with a clear goal and a defined purpose, that’s when real change happens.

At CC, we don’t just train bodies—we develop people. Whether you’re preparing for competition or striving for better health and wellbeing, we look at the bigger picture. Your goals, your motivations, and your lifestyle all shape the plan we build for you.

That’s why we deliver some of the best results in Redditch.

If you’re tired of spinning your wheels, following no programme—or worse, a subpar one—your solution is just one DM away.

📩 Message us today

HEN OF THE BANK HOLIDAY WEEKEND 💃👰‍♀️

We didn’t put pressure on weight loss. This was about optimising training, movement and eating to her needs.

She naturally moves very well.

Jodie was already active. Completed a wolf run 🐺🏃‍♀️ Attended the gym. But she wanted:

- Some feedback on her ex*****on of exercises
- A goal for where her intake should be
- To try get back into some combat sports for recreational fun, having done some kickboxing when younger

She’s proactive and plans well.

I’d argue her weight loss is a credit to her, above anyone else. She took matters into her own hands and optimised the planning for the shopping list to ensure she had enjoyable and macro friendly meals to hand.

She turned up and made sure to plan around schedule conflicts so she could get in her dedicated resistance training.

She knows to apply effort.

Isn’t afraid of getting tired, trying something she isn’t sure of, and putting her best foot forward.

Her result from January to the start of April is a result of
- Consistency
- Willingness
- Strategic Planning

The perhaps biggest shock is not how much stronger she has got, but how these strengths have shown a massive transformation in her posture!

Take that desk job 👊

You’re ready to begin implementing some progressive overload, things are looking good.

Suddenly you’re half hunched over when trying to pick anything up off the floor.

Or your squat looks more like a good morning. Elbows flaring out. You’re having to forcibly push the bar to keep it up.

Your bench press should be fine, it’s all about your chest right? … but you slip and have to reset between every rep.

And after a few heavy sessions your arms now hurt.

You’ve been told to do MORE pull, your back must be weak. Throw in some face pulls. That’s why they keep falling forward. But truthfully, your strength probably wasn’t ever the issue.

‘Pull the shoulders up, then back and down’ a much recited tip in the gym room for squeezing together your shoulder blades. If you’ve tensed your back it must be working right?

Kinda…….. but not optimally. This creates excessive movement through the frontal plane, placing the anterior muscles in an elongated position and pulling that posterior muscles up and horizontally.

If I told you to do a constant shrug whilst trying to pick something up and carry it…. You’d think I was mad right? Shrugs take work. Well that’s kinda what a retraction of the scapula is asking for! Elevation!

And elevation of the shoulder means elevation of our arms. Which is like you’ve just DECREASED some of your reach. Trying to get into a good position whilst maintaining a neutral spine means compromise somewhere else to make up for this decrease !

Raising the chest requires extension of the abdominal muscles, so now even bracing feels so much worse.

THE CLOSER YOUR SHOULDERS ARE TO YOUR EARS, THE LESS TENSION YOUR LATS HAVE.

You’re ready to begin implementing some progressive overload, things are looking good. Suddenly you’re half hunched over when trying to pick anything up off the floor. Or your squat looks more like a good morning. Elbows flaring out. You’re having to forcibly push the bar to keep it up. Your bench press should be fine, it’s all about your chest right? … but you slip and have to reset between every rep. And after a few heavy sessions your arms now hurt. You’ve been told to do MORE pull, your back must be weak. Throw in some face pulls. That’s why they keep falling forward. But truthfully, your strength probably wasn’t ever the issue. ‘Pull the shoulders up, then back and down’ a much recited tip in the gym room for squeezing together your shoulder blades. If you’ve tensed your back it must be working right? Kinda…….. but not optimally. This creates excessive movement through the frontal plane, placing the anterior muscles in an elongated position and pulling that posterior muscles up and horizontally. If I told you to do a constant shrug whilst trying to pick something up and carry it…. You’d think I was mad right? Shrugs take work. Well that’s kinda what a retraction of the scapula is asking for! Elevation! And elevation of the shoulder means elevation of our arms. Which is like you’ve just DECREASED some of your reach. Trying to get into a good position whilst maintaining a neutral spine means compromise somewhere else to make up for this decrease ! Raising the chest requires extension of the abdominal muscles, so now even bracing feels so much worse. THE CLOSER YOUR SHOULDERS ARE TO YOUR EARS, THE LESS TENSION YOUR LATS HAVE.

The right exercise selection, is the one you are able to perform with maintained posture and tension.

When first learning to engage and contract your core, it is wise to use an external cue such as the floor or a wall as something to make contact with to judge your position.

And if you’re familiar with core based movements. This is why I prefer a dead-bug over a bird dog, as the risk for undesired flexion is less.

Here are some basic principles of programming you can apply when first trying to introduce these movements :

Isometrics : 10s on, 5s off - 20s on, 10s off (Intervals) up to 1-3 minutes
Partial isometrics : 3-1-3-0 Tempo for dynamic element
Quick Contraction: Reps 10-20 or 10-20s of continued work
Rep schemes low loading : 10-15 x 1-3 sets
Distance work : 10-20M x 2-5 sets

The right exercise selection, is the one you are able to perform with maintained posture and tension. When first learning to engage and contract your core, it is wise to use an external cue such as the floor or a wall as something to make contact with to judge your position. And if you’re familiar with core based movements. This is why I prefer a dead-bug over a bird dog, as the risk for undesired flexion is less. Here are some basic principles of programming you can apply when first trying to introduce these movements : Isometrics : 10s on, 5s off - 20s on, 10s off (Intervals) up to 1-3 minutes Partial isometrics : 3-1-3-0 Tempo for dynamic element Quick Contraction: Reps 10-20 or 10-20s of continued work Rep schemes low loading : 10-15 x 1-3 sets Distance work : 10-20M x 2-5 sets