IT'S NEVER TOO LATE
TO GET STRONG
I help people like you* build strength and mobility so you feel capable, confident and harder to break.
* Over 40
* Short on time
* Using minimal equipment
Get stronger in just 15 minutes a day.
Personalised coaching feedback.
Experience the Resilience Reset.
Most of us don't wake up one day and decide to get 'unfit'.
It creeps up on us.
You get a job, sit down all day, then wonder why you can't move like you did as a kid.
Past 40 you feel even weaker and that stiffness takes longer to shake off.
Niggles stick around longer than they used to. Maybe you've got a sore knee, hip, back or shoulder. You're worried about doing anything too strenuous.
Or maybe you just have less energy than you used to.
You feel fine day to day, but you're less confident when life demands more: stairs, carrying, hiking, lifting, sports.
You hate that you're finding it hard to keep up doing the things you love.
But since you're reading this, you probably already know the answer: strength training and mobility work are two of the best levers we have for staying robust as we age.
And you want to explore what your body is capable of.
You're not content with the idea that your future is just about managing decline.
You know you can do more.
After training clients for nearly 20 years, I decided to create a programme that teaches the fundamentals of strength and mobility training to people who either don't like the gym, don't know where to start, or who have tried programmes before but found they didn't have the time to build a consistent habit.
I want to show you that if you organise your training well, you CAN get stronger in just 15-20 minutes a day.
And you can do this at home with minimal equipment as well as at the gym.
This is the Resilience Reset programme.
IT'S NEVER TOO LATE TO GET STRONG
I help people like you* build strength and mobility so you feel capable, confident and harder to break.
* Over 40
* Short on time
* Using minimal equipment
Get stronger in just 15 minutes a day.
Personalised coaching feedback.
Experience The Resilience Reset.
Most of us don't wake up one day and decide to get 'unfit'.
It creeps up on us.
You get a job, sit down all day, then wonder why you can't move like you did as a kid.
Past 40 you feel even weaker and that stiffness takes longer to shake off.
Niggles stick around longer than they used to. Maybe you've got a sore knee, hip, back or shoulder. You're worried about doing anything too strenuous.
Or maybe you just have less energy than you used to.
You feel fine day to day, but you're less confident when life demands more: stairs, carrying, hiking, lifting, sports.
You hate that you're finding it hard to keep up doing the things you love.
But since you're reading this, you probably already know the answer: strength training and mobility work are two of the best levers we have for staying robust as we age.
And you want to explore what your body is capable of.
You're not content with the idea that your future is just about managing decline.
You know you can do more.
After training clients for nearly 20 years, I decided to create a programme that teaches the fundamentals of strength and mobility training to people who either don't like the gym, don't know where to start, or who have tried programmes before but found they didn't have the time to build a consistent habit.
I want to show you that if you organise your training well, you CAN get stronger in just 15-20 minutes a day.
And you can do this at home with minimal equipment as well as at the gym.
This is The Resilience Reset programme.
WHAT YOU'LL GAIN
Improved Resilience
Practical Strength
More Time
Affordable Coaching
Community
Less stiffness and fewer niggles. Build tolerance through joints. Stronger bones.
Build strength through the full range of your muscles - so you can do the things you love.
15-20 minute strength and mobility sessions. Less gym time = less friction, more consistency.
Ask me anything - technique, programming - I'll personally guide you for the cost of a few coffees each week.
We're social animals. Find out what's working for other people, get support and accountability.
"Sam is bloody awesome."
What else do people say?...
"My flexibility has come along a huge way." – Mick V
"Sam's guidance has been really great." – Michelle L
Roxanne K
“Sam is extremely knowledgeable and passionate about what he does but importantly he knows how to apply this to your own specific needs. He worked closely with me to understand what I was looking for and did an amazing job of helping me achieve my goals.
I came away from our sessions really confident and motivated to get stronger and it is paying off. The work and research between sessions also didn’t go unnoticed – finding exercises that would help with my golf swing is just one example of many! Whether you’re just starting out or looking to take your training to the next level, Sam’s your man.”
Livs B
“I regularly do Pilates and was a little nervous about what working with a personal trainer might involve. I knew I wasn’t interested in boot camp style training with a drill seargent shouting at me, nor did I want to get bulky muscles. So I was pleasantly surprised at the effort Sam made to explain exercises and teach me how strength training could improve how I felt without making me look like a bodybuilder!
My strength has really improved – I can now do a single-leg squat and I’ve nearly got my first pull-up – which I never thought I’d be able to do! I’m not sure how he does it, but Sam always manages to make me work hard without forcing me to do anything I don’t want to do.
Training with Sam is a fantastic learning experience and I’m really looking forward to seeing what I can achieve next with his help. If you get the chance to work with him, take it!”
Gabriel A
"Sam is the best trainer I've ever had. Smart, passionate and nuanced, he's helped me improve my strength on the bike and managed to keep me injury-free through multiple half marathons.
And he's done this over the years by writing programmes that have worked with the demands of my growing family and a hectic job that sees me travelling around the world, often with no access to a gym. I can't recommend him enough."
Mumtaj J
The Armour Velo programme has been such a game changer for me! It’s ideal if you want to build strength but don’t have hours to spend in the gym. Sam’s 12-week plan takes all the guesswork out of it — the videos are clear, the routine is simple, and it only takes about 15-20 minutes a day.
I love that everything’s mapped out for you, so you don’t have to think about which exercises to do or worry about overdoing it. Each day focuses on a different area, which keeps it interesting and manageable.
Sam really knows his stuff. He’s professional, very knowledgeable, and genuinely cares about helping you get results that fit your lifestyle. I’ve noticed such a difference already — my mobility’s improved, those little aches and pains have gone, and I’m feeling stronger and more toned.
If you’re after an easy-to-follow, effective strength programme with a great coach behind it, I can’t recommend Armour Velo enough. Thanks, Sam — I’m actually enjoying training now!
Tim B
“I had never used a personal trainer previously, and never understood the value – after all I know how to move/run, right? I was completely wrong – Sam started by examining how I move, enabling me to understand where I was strong and where I was weak. This would then form the basis for my training program.
The sessions I had with Sam were fun, informative and formed the basis for a program I’ve now taken on and become stronger where I needed to be strong. On from this, I would also recommend Sam for having expert knowledge of exactly how to lift and move in the correct manner to avoid injury and maximise the benefit of the exercise.
Now I have a strength program in place and 100% feel stronger and all the time I practice I’ve safe in the knowledge that I’m doing everything safely and efficiently thanks to Sam’s expertise. Oh, did I mention he’s also a great guy too – always made the sessions more enjoyable.”
Amy A
“I approached Sam for PT sessions when I fell pregnant as I was keen to keep up my general strength throughout my pregnancy and going forwards after having baby.
What impressed me most about Sam is his in-depth knowledge and keen interest in exercise and the body, and as such he is able to tailor the sessions to your personal circumstances. Sam is also very motivational and knowledgeable about diet which was also very helpful, especially in my particular situation.
Following my return to work later this year I am looking forward to more PT sessions with Sam!”
Improved Resilience
Less stiffness and fewer niggles. Build tolerance through joints. Stronger bones.
Practical Strength
Build strength through the full range of your muscles - so you can do the things you love.
More Time
15-20 minute strength and mobility sessions. Less gym time = less friction, more consistency.
Affordable Coaching
Ask me anything - technique, programming - I'll personally guide you for the cost of a few coffees each week.
Community
We're social animals. Find out what's working for other people, get support and accountability.
"Sam is bloody awesome."
What else do people say?...
"My flexibility has come along a huge way." – Mick V
"Sam's guidance has been really great." – Michelle L
Mumtaj J
The Armour Velo programme has been such a game changer for me! It’s ideal if you want to build strength but don’t have hours to spend in the gym. Sam’s 12-week plan takes all the guesswork out of it — the videos are clear, the routine is simple, and it only takes about 15-20 minutes a day.
I love that everything’s mapped out for you, so you don’t have to think about which exercises to do or worry about overdoing it. Each day focuses on a different area, which keeps it interesting and manageable.
Sam really knows his stuff. He’s professional, very knowledgeable, and genuinely cares about helping you get results that fit your lifestyle. I’ve noticed such a difference already — my mobility’s improved, those little aches and pains have gone, and I’m feeling stronger and more toned.
If you’re after an easy-to-follow, effective strength programme with a great coach behind it, I can’t recommend Armour Velo enough. Thanks, Sam — I’m actually enjoying training now!
Roxanne K
“Sam is extremely knowledgeable and passionate about what he does but importantly he knows how to apply this to your own specific needs. He worked closely with me to understand what I was looking for and did an amazing job of helping me achieve my goals.
I came away from our sessions really confident and motivated to get stronger and it is paying off. The work and research between sessions also didn’t go unnoticed – finding exercises that would help with my golf swing is just one example of many! Whether you’re just starting out or looking to take your training to the next level, Sam’s your man.”
Livs B
“I regularly do Pilates and was a little nervous about what working with a personal trainer might involve. I knew I wasn’t interested in boot camp style training with a drill seargent shouting at me, nor did I want to get bulky muscles. So I was pleasantly surprised at the effort Sam made to explain exercises and teach me how strength training could improve how I felt without making me look like a bodybuilder!
My strength has really improved – I can now do a single-leg squat and I’ve nearly got my first pull-up – which I never thought I’d be able to do! I’m not sure how he does it, but Sam always manages to make me work hard without forcing me to do anything I don’t want to do.
Training with Sam is a fantastic learning experience and I’m really looking forward to seeing what I can achieve next with his help. If you get the chance to work with him, take it!”
Gabriel A
"Sam is the best trainer I've ever had. Smart, passionate and nuanced, he's helped me improve my strength on the bike and managed to keep me injury-free through multiple half marathons. And he's done this over the years by writing programmes that have worked with the demands of my growing family and a hectic job that sees me travelling around the world, often with no access to a gym. I can't recommend him enough."
Tim B
“I had never used a personal trainer previously, and never understood the value – after all I know how to move/run, right? I was completely wrong – Sam started by examining how I move, enabling me to understand where I was strong and where I was weak. This would then form the basis for my training program.
The sessions I had with Sam were fun, informative and formed the basis for a program I’ve now taken on and become stronger where I needed to be strong. On from this, I would also recommend Sam for having expert knowledge of exactly how to lift and move in the correct manner to avoid injury and maximise the benefit of the exercise.
Now I have a strength program in place and 100% feel stronger and all the time I practice I’ve safe in the knowledge that I’m doing everything safely and efficiently thanks to Sam’s expertise. Oh, did I mention he’s also a great guy too – always made the sessions more enjoyable.”
Amy A
“I approached Sam for PT sessions when I fell pregnant as I was keen to keep up my general strength throughout my pregnancy and going forwards after having baby.
What impressed me most about Sam is his in-depth knowledge and keen interest in exercise and the body, and as such he is able to tailor the sessions to your personal circumstances. Sam is also very motivational and knowledgeable about diet which was also very helpful, especially in my particular situation.
Following my return to work later this year I am looking forward to more PT sessions with Sam!”
Hi, I'm Sam!
I've been coaching strength, mobility and movement for nearly 20 years, with influences ranging from cycling to olympic weightlifting to calisthenics to dance.
I've helped hundreds of people discover that you can improve your strength, mobility and longevity, all while juggling a busy job, family and social life.
Sure, we'd all like to build bodies that look like we're still in our twenties. But how about building a body that's just as capable as it looks?
Losing strength, power, bone density or even just the simple ability to touch your toes is not inevitable as you age.
And improving those qualities doesn't require hour upon hour every week.
It just requires consistency, smart progression and a touch of reflection.
Even if you're 40, 50, 60 or older...
I'll show you how.
Hi there, I'm Sam!
I've been coaching strength, mobility and movement for nearly 20 years, with influences ranging from cycling to olympic weightlifting to calisthenics to dance.
I've helped hundreds of people discover that you can improve your strength, mobility and longevity, all while juggling a busy job, family and social life.
Sure, we'd all like to build bodies that look like we're still in our twenties. But how about building a body that's just as capable as it looks?
Losing strength, power, bone density or even just the simple ability to touch your toes is not inevitable as you age.
And improving those qualities doesn't require hour upon hour every week.
It just requires consistency, smart progression and a touch of reflection.
Even if you're 40, 50, 60 or older...
I'll show you how.
HOW IS THE RESILIENCE RESET DIFFERENT FROM OTHER PROGRAMMES?
People - and coaches - make a lot of mistakes with training for the over-40s:
Avoiding strength training altogether, thinking it will make them big and heavy or that it will wreck their joints.
Thinking they just need to train 'the core'. First, define 'the core'. Second, try using it for any of your favourite activities without using your legs, arms, hips, shoulders, brain, nervous system.
Thinking they have to choose between strength or flexibility, that getting stronger means getting stiffer.
Thinking they can't repeat the same workouts because they need to 'confuse' muscles to make them grow.
Only doing stretching or yoga and then wondering why they still feel stiff (not knowing how to combine mobility and strength to gain lasting results).
Copying random workouts designed for people with unlimited time, recovery and years of training experience.
Trying to progress too quickly, getting exhausted or injured, then giving up.
Thinking the only way to train is to blitz themselves every single session.
So what can we do differently?
HOW IS THE RESILIENCE RESET DIFFERENT FROM OTHER PROGRAMMES?
People - and coaches - make a lot of mistakes with training for the over-40s:
Avoiding strength training altogether, thinking it will make them big and heavy or that it will wreck their joints.
Thinking they just need to train 'the core'. First, define 'the core'. Second, try using it for any of your favourite activities without using your legs, arms, hips, shoulders, brain, nervous system.
Thinking they have to choose between strength or flexibility, that getting stronger means getting stiffer.
Thinking they can't repeat the same workouts because they need to 'confuse' muscles to make them grow.
Only doing stretching or yoga and then wondering why they still feel stiff (not knowing how to combine mobility and strength to gain lasting results).
Copying random workouts designed for people with unlimited time, recovery and years of training experience.
Try to progress too quickly, get exhausted or injured, then give up.
Think the only way to train is to blitz themselves every single session.
So what can we do differently?
One thing that sets The Resilience Reset apart from other programmes online is that this is a COACHED PROGRAMME.
I'll check in with you every week, and you can ask me questions in the group and send me videos for technique feedback, to which I'll personally respond.
You are never left on your own if you need help.
One thing that sets The Resilience Reset apart from other programmes online is that this is a COACHED PROGRAMME.
I'll check in with you every week, and you can ask me questions in the group and send me videos for technique feedback, to which I'll personally respond.
You are never left on your own if you need help.
HOW THE RESILIENCE RESET WORKS AS PART OF
THE ARMOUR VELO METHOD
HOW THE RESILIENCE RESET WORKS AS PART OF
THE ARMOUR VELO METHOD
The programme is made up of two phases:
Phase 1 - RESILIENCE RESET 12-week Development Programme.
Phase 2 - (optional) STRONG AND SUPPLE Main Programme.
Everyone starts with the 12-week RESILIENCE RESET programme:
Teaches fundamental strength and mobility training principles.
Builds a foundation of exercises.
Comprises 3 x 4-week blocks.
Layers progression and optional complexity each block.
Then if you enjoyed The Resilience Reset, you can graduate onto the STRONG AND SUPPLE main programming:
Changes every 6 weeks.
Introduces more technically challenging exercises.
Changes rep schemes for different microcycles in order to alternate training strength, power and muscle building.
Introduces optional more advanced mobility protocols.
BOTH PROGRAMMES ARE BASED ON THE FOLLOWING FEATURES:
NO TIME? NO PROBLEM
15-20 minute sessions, featuring a dynamic warm-up, followed by strength and mobility work.
1 session per day, 6 days per week.
Designed as bite-sized sessions so you can build a habit and fit your strength and mobility work around your other activities, job and family life.
Modular sessions that can be stacked together when life gets in the way.
A PROGRAMME THAT PROGRESSES WITH YOU
Scaled options for easier or more advanced training.
Suitable for complete beginners and those more experienced in strength training.
Most importantly, you can progress at your own pace without guessing.
REAL, LIVE HUMAN COACHING!
Full access to me (pretty certain I'm real, live and human).
Message me at any time to request answers to questions, technique checks, movie recommendations, anything you're unsure of.
I'll get back to you personally every week.
Access your programme through the app for:
Video demonstrations and technique breakdowns of exercises.
The ability to track your progress over time and hold yourself accountable.
Growing Armour Velo online community.
FAQS
How many days a week are the Resilience Reset and Strong and Supple programmes?
The Resilience Reset programme is 15-20mins a session, 6 days a week. But the sessions are modular, focusing on different movement patterns. So if you need to, you can stack more than one session together on the same day when your week is curtailed by unforseen life events!
Alternatively, you can choose to train in a classic structure - 45-60mins, 1-2 per week.
The Strong and Supple programme is 15-20mins, 6 days a week or 45-60mins, 1-2 per week.
The Bespoke Coaching programme is whatever you need it to be - get in touch, and let's chat.
How long do the workouts take?
Each session is 15-20mins, combining exercises for strength and mobility. Though you can rest more should you choose, or even add sets to make it more challenging.
What? 15 minutes? Surely a workout that short won't do anything to improve my fitness?
A typical strength and mobility programme will have you training multiple movement patterns in the same session, usually for an hour or so.
But over the years I've seen that when pushed for time, many people's strength sessions often get done half-heartedly or skipped entirely.
So instead, we split a 'typical' programme up and spread it over multiple days each week.
By focusing on just a single movement pattern for strength and one for mobility each session, you'll approach them fresh, which means two things:
a) you'll likely practise each movement more efficiently
b) you'll train each movement with more intensity
Both of which means you'll get stronger, faster.
Should I train at home or the gym?
It ultimately depends on where's most convenient for you to train that day.
Every session has exercise alternatives (with full tutorials) so you can use minimal equipment at home or full equipment set up at the gym.
You can choose to train always at the gym or always at home - neither way is 'better' than the other, and you can make fantastic progress with both. That said, it will be easier to increase the difficulty of exercises in small increments at the gym due to the wider range of weights.
What equipment do I need?
You'll have the option of using no equipment for the first month, so you can start building a training habit as quickly as possible.
For month 2 onwards, I recommend investing in either some adjustable dumbbells or kettlebells and something from which to hang either a pair of gymnastic rings or a suspension trainer. More details are included in the programme - but rest assured, a pair of dumbbells will take you a long way.
On the other hand, you can do the Resilience Reset in the gym using the full equipment available - dumbbells, a barbell with loadable plates, a cable machine and a pull up bar.
What level of athlete is this for?
You'll get the most out of the Resilience Reset if you can follow a written workout along with the demo videos - all made easy within the app - and ask me questions when you're not sure. Coaching notes are provided for each exercise.
The idea behind the method is that it is as simple as possible to follow but as challenging as you want to make it. I give regressions and progressions for each exercise, so you can make it easier or more difficult.
The Resilience Reset is made up of three progressive blocks - this way, it's designed to take complete beginners new to strength and mobility training and teach them a set of foundational principles and exercises so they can improve their strength and mobility in a reliable and safe manner. Hurrah!
The Resilience Reset and the Strong and Supple programmes are also for intermediate athletes who find that their current programme is no longer helping them improve or who are simply looking for a programme that's different or less time consuming and want to see how a minimal effective dose type programme can work.
How often does the programming change?
The Resilience Reset 12-week programme changes exercises and adds a layer of complexity every 4 weeks - but you can choose to extend each phase if you're still making progress or don't want to learn a new block of exercises yet.
This development phase programme prepares you for the Strong and Supple main programming, which changes set and rep schemes each week in order to progress difficulty.
In order to train elements of power, strength and hypertrophy, the Strong and Supple programme is organised in a weekly undulating periodisation model throughout the year and also changes exercises every 6 weeks or more, depending on your preference.
How do I organise this around my other athletic activities?
The sessions are short enough - often approximately 15-20 minutes - to allow you to recover and do other physical activities the same day.
Is there an Armour Velo app?
Yes!
Each day there'll be a new session to follow within the app, with full video demonstrations and coaching notes.
Using the app, you can track your progress and note your improvements over time.
How do I get help?
This is not a do-it-on-your-own programme (unless you want it to be!). This is real, live coaching.
I'll check in with you via email every Monday. And then you can message me in the group with any questions, or post videos for feedback. At a minimum, I'll get back to you twice a week, usually Tuesday and Friday.
When you ask your training questions in the group, everyone else gets to benefit from the answers which no doubt will apply to many others too.
How do I cancel?
I offer everyone who joins the Resilience Reset a 4-week money back guarantee. If you think the coaching isn't for you within the first four weeks, just let me know, and I'll give you a full refund.
Once the 12 weeks of coaching are up, you have the option of continuing training with the monthly Strong and Supple subscription.
At any point before or during the Strong and Supple monthly subscription, you can cancel at any time by dropping me a message, and I'll personally deactivate your membership with zero hassle.
After cancellation, your membership will remain active until the day before your next billing date - no further action required.
What if I'm injured?
First things first, I am not a health professional - so please do consult your doctor or physio first if you are injured.
Anyone who's ever been injured knows how frustrating it is, which is why the Armour Velo programmes are designed to be balanced with thoughtful movement selection for the entire body and include warm ups, recovery techniques and separate mobility flows.
I've had many clients recover from injuries by continuing to train at a lower intensity, always being mindful of avoiding anything that increases pain levels. I've found this, rather than complete rest, serves to help blood flow to the irritated area, reduces stiffness and maintains our mental health, which often plummets when we suddenly find we can't train in the way we usually can.
The bottom line: don't try to just train through injury. Reduce intensity but keep moving as much as you can.
Terms and Privacy
Terms and conditions for the Armour Velo coaching service can be found here:
https://armourvelo.com/termsandconditions
When you visit the site Armourvelo.com, we collect information about you so that we can share relevant news and information about our coaching and with our email subscribers and ensure that the website works well for anyone who visits.
If you have any questions, take a look at the privacy and cookie policy in more detail below or feel free to contact us at [email protected].
FAQS
How many days a week are the Resilience Reset and Strong and Supple programmes?
The Resilience Reset programme is 15-20mins a session, 6 days a week. But the sessions are modular, focusing on different movement patterns. So if you need to, you can stack more than one session together on the same day when your week is curtailed by unforseen life events!
Alternatively, you can choose to train in a classic structure - 45-60mins, 1-2 per week.
The Strong and Supple programme is 15-20mins, 6 days a week or 45-60mins, 1-2 per week.
The Bespoke Coaching programme is whatever you need it to be - get in touch, and let's chat.
How long do workouts take?
Each session is 15-20mins, combining exercises for strength and mobility. Though you can rest more should you choose, or even add sets to make it more challenging.
What? 15-20 minutes? Surely a workout that short won't do anything to improve my fitness?
A typical strength and mobility programme will have you training multiple movement patterns in the same session, usually for an hour or so.
But over the years I've seen that when pushed for time, many people's strength sessions often get done half-heartedly or skipped entirely.
So instead, we split a 'typical' programme up and spread it over multiple days each week.
By focusing on just a single movement pattern for strength and one for mobility each session, you'll approach them fresh, which means two things:
a) you'll likely practise each movement more efficiently
b) you'll train each movement with more intensity
Both of which means you'll get stronger, faster.
Should I train at home or the gym?
It ultimately depends on where's most convenient for you to train that day.
Every session has exercise alternatives (with full tutorials) so you can use minimal equipment at home or full equipment set up at the gym.
You can choose to train always at the gym or always at home - neither way is 'better' than the other, and you can make fantastic progress with both. That said, it will be easier to increase the difficulty of exercises in small increments at the gym due to the wider range of weights.
What equipment do I need?
You'll have the option of using no equipment for the first month, so you can start building a training habit as quickly as possible.
For month 2 onwards, I recommend investing in either some adjustable dumbbells or kettlebells and something from which to hang either a pair of gymnastic rings or a suspension trainer. More details are included in the programme - but rest assured, a pair of dumbbells will take you a long way.
On the other hand, you can do the Resilience Reset in the gym using the full equipment available - dumbbells, a barbell with loadable plates, a cable machine and a pull up bar.
What level of athlete is this for?
You'll get the most out of the Resilience Reset if you can follow a written workout along with the demo videos - all made easy within the app - and ask me questions when you're not sure. Coaching notes are provided for each exercise.
The idea behind the method is that it is as simple as possible to follow but as challenging as you want to make it. I give regressions and progressions for each exercise, so you can make it easier or more difficult.
The Resilience Reset is made up of three progressive blocks - this way, it's designed to take complete beginners new to strength and mobility training and teach them a set of foundational principles and exercises so they can improve their strength and mobility in a reliable and safe manner. Hurrah!
The Resilience Reset and the Strong and Supple programmes are also for intermediate athletes who find that their current programme is no longer helping them improve or who are simply looking for a programme that's different or less time consuming and want to see how a minimal effective dose type programme can work.
How often does the programming change?
The Resilience Reset 12-week programme changes exercises and adds a layer of complexity every 4 weeks - but you can choose to extend each phase if you're still making progress or don't want to learn a new block of exercises yet.
This development phase programme prepares you for the Strong and Supple main programming, which changes set and rep schemes each week in order to progress difficulty.
In order to train elements of power, strength and hypertrophy, the Strong and Supple programme is organised in a weekly undulating periodisation model throughout the year and also changes exercises every 6 weeks or more, depending on your preference.
How do I organise this around my other athletic activities?
The sessions are short enough - often approximately 15-20 minutes - to allow you to recover and do other physical activities the same day.
Is there an Armour Velo app?
Yes!
Each day there'll be a new session to follow within the app, with full video demonstrations and coaching notes.
Using the app, you can track your progress and note your improvements over time.
How do I get help?
This is not a do-it-on-your-own programme (unless you want it to be!). This is real, live coaching.
I'll check in with you via email every Monday. And then you can message me in the group with any questions, or post videos for feedback. At a minimum, I'll get back to you twice a week, usually Tuesday and Friday.
When you ask your training questions in the group, everyone else gets to benefit from the answers which no doubt will apply to many others too.
How do I cancel?
I offer everyone who joins the Resilience Reset a 4-week money back guarantee. If you think the coaching isn't for you within the first four weeks, just let me know, and I'll give you a full refund.
Once the 12 weeks of coaching are up, you have the option of continuing training with the monthly Strong and Supple subscription.
At any point before or during the Strong and Supple monthly subscription, you can cancel at any time by dropping me a message, and I'll personally deactivate your membership with zero hassle.
After cancellation, your membership will remain active until the day before your next billing date - no further action required.
What if I'm injured?
First things first, I am not a health professional - so please do consult your doctor or physio first if you are injured.
Anyone who's ever been injured knows how frustrating it is, which is why the Armour Velo programmes are designed to be balanced with thoughtful movement selection for the entire body and include warm ups, recovery techniques and separate mobility flows.
I've had many clients recover from injuries by continuing to train at a lower intensity, always being mindful of avoiding anything that increases pain levels. I've found this, rather than complete rest, serves to help blood flow to the irritated area, reduces stiffness and maintains our mental health, which often plummets when we suddenly find we can't train in the way we usually can.
The bottom line: don't try to just train through injury. Reduce intensity but keep moving as much as you can.
Terms and Privacy
Terms and conditions for the Armour Velo coaching service can be found here:
https://armourvelo.com/termsandconditions
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CHOOSE YOUR PLAN
MONTHLY
ANNUAL
BESPOKE
RESILIENCE RESET 12-WEEK PROGRAMME + COACHING
RESILIENCE RESET 12-WEEK PROGRAMME + COACHING
BESPOKE ONE-TO-ONE
PROGRAMME + COACHING
£227 (one-off payment)
then (optional) followed by
STRONG AND SUPPLE
PROGRAMME + COACHING
- Monthly
£73/month*
*cancellable at any time
£227 £0
included with
STRONG AND SUPPLE
PROGRAMME + COACHING
- Annual
12 x £73 = £876 £657
Get 3 months free
Need something specific?
- fully customised programme
- messaging + video call each week to refine programme and assess technique and progress
- personal feedback
- personal accountability
- limited spaces
£165/month*
*cancellable at any time
The Resilience Reset comes with a risk-free guarantee.
If you don't love it, let me know within 4 weeks, and I'll give you a full refund.
CHOOSE YOUR PLAN
MONTHLY
RESILIENCE RESET
12-WEEK PROGRAMME
£227 (one-off payment)
then (optional) followed by
STRONG AND SUPPLE PROGRAMME - Monthly
£73/month*
*cancellable at any time
ANNUAL
RESILIENCE RESET
12-WEEK PROGRAMME
£227 £0
included with
STRONG AND SUPPLE
programme - Annual
12 x £73 = £876 £657
Get 3 months free
BESPOKE
BESPOKE ONE-TO-ONE
PROGRAMME
Need something specific?
- fully customised programme
- messaging + weekly video call to refine programme and assess technique and progress
- personal feedback
- personal accountability
- limited spaces
£165/month*
*cancellable at any time
The Resilience Reset programme comes with a risk-free guarantee.
If you don't love it, let me know within 4 weeks, and I'll give you a full refund.
Still not sure?
No problem!
Let me coach you in my next FREE 8-day Workshop.
During the workshop, I'll take you through some of my favourite exercises, dispel some of the common and most damaging myths cyclists are regularly told about strength training, and help you start building a strength habit - all in just 15 minutes a day and with minimal equipment.
I upload a training video each day, and you can ask me any questions over the eight days as we go, including training questions and questions on how the paid programme works before you commit any money. All I ask is a little of your time!
Hit the button below to sign up and grab one of the last spots. The next workshop starts Monday 8th December 2025.
THURSDAY 5TH JUNE 2025
Age slower.
Have more adventures.
