Custom Personal Training Programmes

In Manchester & Beyond

About Rik Partridge

Rik Partridge Performance Coaching specialises in designed unique and bespoke personal training and nutritional packages for each and every client. Individually tailored personal training programmes and packages are produced using an evidence-based scientific approach as its foundation in order to maximise results in the minimum amount of time.

Rik Partridge is by no means your average body coach. As a leading personal trainer in Manchester, Rik has dedicated huge amounts of time, alongside investing money and resources into his own development over many years to create the optimum experience for any client. This has ensured his knowledge and skillset remain at the forefront of all aspects of physical conditioning.

Providing personal training in Swinton, Manchester, Rik Partridge caters to clients across the Manchester area and beyond. Contact Rik today.

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Why choose Rik Partridge?

1-2-1 / Group Personal Training

The 1-2-1 personal training and body conditioning service that Rik Partridge Performance Coaching offers is a truly world-class coaching system, developed over the past 15 years.

Online Training

Rik’s bespoke training and nutritional programmes are specifically tailored to your goals and lifestyle and implemented remotely on a 1-2-1 basis, online.

Strength and Conditioning

The strength and conditioning services offered by Rik Partridge Performance Coaching are specifically designed for athletes and sports teams.

Find the best programme for you

Get in contact and speak to Rik about what is the best course for you!

Testimonials

Client success stories

My Results / Gallery

Frequently Asked Questions

Surely, as a girl, I’ll just get big and bulky doing weights?

Firstly, let’s clarify exactly what the term ‘bulky’ means. What is often meant when someone refers to ‘bulk’ is an increase in muscle mass. The reality is an individual’s perception of ‘bulk’ is VERY subjective.

Small improvements and increase in muscle mass may be interpreted as significant gains in ‘bulk’, while others may think the exact opposite.

What isn’t subjective however, is that for an individual to significantly increase muscle mass and change their physique requires an enormous amount of consistent hard work in the gym and with their nutritional application.

It certainly isn’t a case that just picking up a weight will result in getting big and bulky! While it’s true that gaining significant amounts of mass doesn’t happen overnight, Rik Partridge Performance Coaching prides itself on helping individuals achieve their personal goals in the quickest possible time.

Therefore, if a female prefers a lightly muscled look, these goals will be accomplished under the training and nutrition outlined within Rik Partridge Performance Coaching. And that individual might decide that she’s gained enough lean mass for her personal preference, and transitioning to a maintenance plan for both her training and her nutrition, would be a good idea.

All clients are supported every step of the way through their journey, ensuring they continue to make progress and develop to their full potential.

Cardio is best for fat loss, right?

WRONG!  

This is a common misconception that has dominated gyms all over the world. Walking on a treadmill for hours on end is most definitely not the best way to lose weight and/or body fat. 

In fact, the more cardio you do the better your body becomes at using fat as its energy substrate, so over time you need to do more and more work in order to attain the same fat burning effect. 

However, the fundamental principles of weight/fat loss still hold true i.e making sure you are in a calorie deficit. Therefore if cardio is your thing and you love your running, cycling swimming etc this can still be incorporated into your training, contributing to your daily kcal deficit.  

So what is the optimal type of training for fat loss I hear you ask? Simply put, the evidence base undeniably would suggest that resistance training is far superior for fat loss and changing your physique compared to cardio. This is because regular resistance training (weight training) will lead to an increase in lean muscle mass and this in turn will mean an increase in your BMR (Basel Metabolic Rate). In layman’s terms an increase in BMR will result in you burning a greater number of calories AT REST! This is due to muscle having a greater metabolic demand compared to fat. Not to mention resistance training in itself has a high energy demand all of which contributes to maximising the total calories you burn resulting in greater long term fat loss and changes in physique.

Still not convinced? If fitness as well as fat loss is your primary goal and you still need that cardio fix then research would suggest HIT (High Intensity Training) in a circuit format, with weights would produce better fat/weight loss results compared to just steady state cardio alone. So in summary, both cardio and resistance training are great ways to improve cardiovascular conditioning, improve strength, lean muscle, combat stress, reduce weight and body fat as well as many other health and fitness parameters.

However, if asked what’s the optimal method of training for fat loss and improvements in lean muscle mass then the answer is resistance training every time, so don’t be intimidated by the weights and approach your training with an open mind. 

All clients with weight management goals are encouraged under Rik Partridge Performance Coaching to include regular resistance training into their weekly training plan to maximise results in the quickest possible time.

I’m I too fat and unfit to start?

In one word, NO!

Rik Partridge Performance Coaching is specifically tailored to each individual, regardless of fitness levels, age, ability or pervious exercise experience.

1-2-1 coaching is available in order to develop technique and conditioning for beginners at a pace that is comfortable yet still challenging in order to achieve your desired goals.

We appreciate it can be intimidating and overwhelming making big life changes, but Rik Partridge Performance Coaching is here to support you every step of the way. Keeping you motivated and building your confidence, as well as your new body.

Do I have to stick to the same boring foods/diet?

The nutritional approach we at Rik Partridge Performance Coaching ask all our clients to undertake is a flexible eating plan. We provide specific macros (total daily calories, broken down into total amounts of carbohydrates, fats and protein) and then work with each client, showing them how these macro targets can be achieved with a wide variety of foods/meals and eating plans.

Having variety and an eating plan that is enjoyable is vital to your long-term success and sustainability, especially if weight management is your primary goal. In fact, research tells us that although dietary interventions that are very restrictive may yield short term results, their long-term effectiveness is questionable and they are more likely to encourage clients to develop unhealthy and potentially damaging relationships with foods.

We don’t do quick fixes at Rik Partridge Performance Coaching, we aim to help each and every client feel comfortable with food and their food choices. The cornerstone of this is education and broadening each client’s depth and understanding of nutrition so that they can make smart, informed decisions about the quality and quantity of food they consume both daily and over the course of the week.

In fact, we actively encourage regular re-feeds (days or periods of higher kcal intake) and no food/drink is ever totally off limits, as long as it’s worked into your daily and/or weekly macros.

Will I have to prepare and eat lots of meals every day?

NO!

Despite what you may have previously been told or read, current research would suggest that there is no significant advantage of eating lots of small meals constantly throughout the day for improved levels of fat loss.

Let’s be honest, for most people who lead busy lives with work, family and their social lives, having to prepare 5-6 meals a day is most likely unrealistic and will almost certainly lead to failure! Sustainability is the key to long-term success, which is why there isn’t a one size fits all approach.

Rik Partridge Performance Coaching individually tailors nutritional plans to optimally fit in with your current lifestyle, with the majority of clients feeling most comfortable sticking to 3-4 meals a day. They key is finding a system that works for you. After all, the best nutritional plan on paper soon becomes the worst nutritional plan if you the client can’t, or won’t, stick to it! It’s important to understand that the quality and quantity of the food you consume is more important than meal frequency.

How much weight/fat can I expect to lose?

The degree to which you lose weight/fat will vary from individual to individual. The primary driver to success depends on how much effort you put in to your training and nutrition as well as how consistent you are.

Rik Partridge Performance Coaching prides itself on getting the most out of each and every client, working you hard and keeping you highly motivated in order to achieve your full potential in the quickest possible time. Research would suggest around 1-2lb a week is an average safe and sustainable rate of weight loss.

However, this is only half the story and it is vitally important to make sure that the weight you lose is not coming from muscle, otherwise known as your fat free mass (FFM).

After all, we want to look good right? It’s not just about what the numbers on the scale are saying. Which is why all nutrition and training programmes outlined in Rik Partridge Performance Coaching have a key emphasis on optimal protein intake and resistance training in order to maintain, or in the vast majority of cases, improve the FFM for all clients.

How much muscle can I expect to gain?

Rates of muscle gain are similar to fat loss with respect to the fact that they are very individual in their response. Genetics, training modality, volume, frequency and intensity all will have a profound effect on the rate at which you build lean muscle tissue. Skeletal muscle induced hypertrophy is a complex process that requires specific and individually designed training programmes in order to achieve optimal rates of muscle growth. All of which are the cornerstone of Rik Partridge Performance Coaching programme design.

So with this in mind, the question you should ask yourself is how much do you want to make a change and achieve the body of your dreams? Nothing is impossible, and here at Rik Partridge Performance Coaching the expertise provided ensures you have all the tools to succeed, the rest as they say is down to you!

Can I lose fat and gain muscle at the same time?

YES!

Several studies have shown it is more than possible to lose body fat while at the same time improving total fat free mass (FFM). However, this is largely dependent on three key factors; participating in regular resistance training, consuming enough protein in your diet to support muscle growth and recovery from that training, all whilst at the same time being in a calorie deficit.

While achieving this is no easy task, Rik Partridge Performance Coaching provides an evidence-based approach to all training and nutrition programmes to ensure you always get the latest and the best scientific methods to attain your goals in the quickest possible time. Not to mention an amazing support network to keep you on track, accountable and highly motivated.

How often/long do I have to train?

Training frequency and duration will be set around your current lifestyle commitments based on the lifestyle answers you give during your consultation.

Generally, a minimum of 3 sessions per week is what we expect clients to commit to and consistently achieve. Obviously above and beyond this will produce better and faster results, but it is important to adequately recover between sessions. So rest days, as well as variations in training intensities and volumes, will also be prescribed so that there is an optimal balance to your training week, in order to get the best possible results for your individual goals.

Research supports that an optimal training frequency for each muscle group is 2-3 times a week. So this is what programmes will aim for, where possible. Optimal individual training session should be around 60 minutes or less, depending upon training status and/or experience. There really is no need to train for hours and hours per session if you are doing the right things. In fact this will eventually work against you, causing burn out, injury and fatigue. Rik Partridge Performance Coaching gives you the tools to train smarter, working with you to achieve your goals.

How much does it cost?

PACKAGE PRICES

For new clients, Rik asks that they commit to an initial 12-week programme.

This timeframe allows your body to make significant improvements and changes during the 1-2-1 coaching process. Once the initial 12-week programme has been completed, you as the client then have the flexibility to buy into a month-by-month plan. Where you will continue to work closely on a 1-2-1 basis furthering your progress.

Each monthly block focuses on progressive overload and a specific key goal. While subtle alterations with the nutritional application facilitate optimal recovery and results week-by-week.

1-2-1 Personal Training Packages

*All personal training packages are fully inclusive of nutritional guidelines and regular stat testing. All of which is delivered through a state-of-the-art mobile app, in order to monitor, track and evaluate progress, ensuring maximum results in the minimum amount of time.

Group Personal Training

Group Personal Training allows you train with a partner or partners, up to a maximum group of three people.
The costs stated below are total costs and will be split between the group.

*All personal training packages are fully inclusive of nutritional guidelines and regular stat testing. All of which is delivered through a state-of-the-art mobile app, in order to monitor, track and evaluate progress, ensuring maximum results in the minimum amount of time.

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