Real World Strength & Conditioning
1:1 online strength & conditioning for elite athletes. Methods that are tried and tested, individualised and maximising athleticism.
Not another template.
Trusted by
Team GB Athletes ∙ UFC & MMA Athletes ∙ Professional Boxers ∙ Elite National and European Champions ∙ Ultra-Endurance Athletes ∙ Footballers ∙ Rugby Players
Real Athletes - Real Results
-
![Black and white photo of a woman with short wavy hair wearing a sports bra with UFC and Venom logos. She has a tattoo on her right shoulder and chest and is looking directly at the camera.]()
Flow flow flow!! How can I describe how this guy will change your life! Whether you are full time athlete or just training, this guy will fill your athletic potential as a human with goals or aspirations! This of course come with you as the person making the effort to work with him to improve yourself, he can only do so much! However flow is the perfect guide to your end results and more! Passionate, caring and easy to be around flow motivates me every single session Hitting peaks and and new pbs most weeks!! In regards to a person, I have never come across someone who is more driven to improve himself in order to improve another! His knowledge is beyond so many and his delivery of sessions are 10/10 I love working with flow and no matter how I feel before a session I always feel achievement and I’m proud of myself after!
Melissa ‘No Mess’ Mullins - UFC Fighter
-
![Young woman in a blue judo uniform holding a water bottle and smartphone inside a dojo with British flag and motivational sign in the background.]()
Florin is an exceptional trainer. I am a well seasoned judo fighter and I have competed at the highest level. Sixteen years into my career, I hit a plateau due to injury and rehabilitation.Flo helped me to: break into new personal records, recover fully and achieve more consistent success in my training and competition life. Florin pays attention to the things that really matter and communicates very well face to face. If you want to achieve things in your sport and you are a disciplined person you should seriously consider.
Daniel Mensah - Team GB Judo
-
![A person running on a gravel trail in a mountainous landscape with rolling green hills and distant mountains under a clear blue sky.]()
Flow helped me get the best out of every session and put me in a great place for my world championships.
James Ashcroft - XTERRA World Trail Running Championships Competitor
-
![A shirtless male boxer with a beard and short hair, standing in a boxing ring with boxing gloves and shorts, looking contemplative after a match.]()
I would strongly recommend to anyone looking to improve overall strength and endurance. I have seen massive improvements to my strength since starting with him and feel that I'm physically able to maintain the output for longer. His knowledge is second to none, always ensures I use the correct form and that the work load is safe enough to prevent injury but intense enough to promote adaptations. Amazing experience so far, looking forward to future fight camps with him.
Jamie Edwards - Professional Boxer
-
![A boxer sits in the corner of a boxing ring with a coach giving him water. Several spectators watch in the background.]()
Couldn’t recommend Coach Flow more! He’s a genuine guy who cares about you and your training needs. He’s set me up multiple plans understanding what I need as a boxer and at the times I need them. Anytime I’ve had any sort of question, he’s just been a message away. The guy knows his stuff 👌
Ben Ahlijah - Professional Boxer
-
![]()
It’s been great to work with Flow. I love how we can see my progress through the data, but not get too stuck worrying about the numbers and letting my performance speak for itself. Everything is tailored to me as an individual and I am so happy with the progress we have made
Maria Kyriakou - Amateur National Champion
-
![A male boxer standing inside a boxing ring, wearing black shorts, red boxing gloves, and a black sleeveless shirt with logos, with a serious expression on his face.]()
Great trainee Flow is. His instructions are very clear when he’s explaining how to perform the exercises. He makes sure you understand why he wants you to do the exercises. With the program, when he sends it to you, he would message or call to ask if there’s anything on there you don’t understand or need any help with. Very top S&C coach, felt a massive difference in my conditioning and performance in boxing.
Chadrack Kiyama - Elite Amateur Boxer
-
![Boxer raising his arms in victory while his opponent and a referee stand in the ring.]()
Great sessions everytime with clear instructions and guidance nothing but hard work from start to finish.
Charlie Hamilton - Professional Boxer
Amateur National Champion
-
![Two male fighters in a boxing ring, one with black shorts and the other with blue shorts, are celebrating after a match. The man in black shorts has a serious expression, while the man in blue shorts is raising his arm in victory. A referee is standing between them, raising the arm of the winner. There are cameras and other people around the ring.]()
Coach Flow is an amazing trainer! Every workout is customized, motivating, and effective. I’ve gotten stronger, more confident, and actually look forward to S&C training sessions. Highly recommend!
Vlad Gaiduc - Amateur National Champion
-
![Two male boxers in a ring delivering punches during a match, with one boxer throwing a punch and the other preparing to block.]()
Attention to detail with coach was second to none, highly recommend.
Bradley Goldsmith - Professional Boxer
This coaching is for you if..
You compete, or train like you do. Whether you fight, race, play, or step onto any competitive platform, you train with intent and need coaching that matches that standard. This isn't built for people who dabble around.
1
You're carrying an injury but can't afford to stop. You've got a camp, a season, or a competition on the horizon, and you need a coach who builds around what you have, not what you don't. Staying in the game while managing load properly, addressing the issues and fortifying the strengths is the whole point.
2
You've hit a ceiling on generic programming. Templates got you somewhere. Now you need a plan built on your own physical qualities and test data, updated to your actual performance, and explained so you understand the why, not just the sets and reps.
3
You're ready to invest in your performance properly. Not just show up and grind, but have a real system: a regular testing battery for strengths, weaknesses and tracking improvements with dynamic programming to account for that, and a coach who tracks your numbers and adjusts before small problems become big setbacks.
4
What’s included in the coaching
Fully Personalised 12–16 Week Programme
Built around you specifically: your sport, your movement quality, your biomechanics, your training history, and your test results. Strength, power, speed, and conditioning addressed in the right proportions for your competition calendar — whether that's a fight date, a season, or an off-season development block.
Weekly 1:1 Video Call
A dedicated 30-minute call every week to review training, discuss fatigue and progress, make real-time adjustments, and plan the week ahead. If something isn't working, we change it immediately. This is where the coaching actually happens.
Competition Peaking & Fight Camp Planning
Structured phases built backwards from your competition date: building the base, developing sport-specific qualities, then peaking at the right moment. Volume and intensity are tapered intelligently so you arrive fresh, sharp, and ready — not carrying a training block into the ring.
Remote Athlete Testing
I provide the full testing battery — you run it at your training facility, upload your results, and every number is logged into your athlete profile. After each 12–16 week macrocycle, you retest. Every programming decision is based on your actual current data, not assumptions.
Injury Management & Return to Performance
Carrying something? We don't stop — we adapt. Drawing on extensive experience in musculoskeletal injury management, your programme is built around what you have, targets the injury through progressive loading and movement work, and keeps you training and competing while you recover. Not pause and restart. Train through and come back stronger.
Video Exercise Analysis
Submit any exercise — a lift, a sprint, a movement pattern — and receive detailed technical feedback within 48 hours. Form corrections, load recommendations, and coaching cues that translate directly into your next session.
And there’s more included…
-
Text, call, or message any time. Questions about your programme, an exercise, nutrition, recovery, or anything affecting your performance, answered within hours. You're never waiting until next week's call to get clarity.
-
Evidence-based guidance on fuelling your training and competition: meal timing, recovery nutrition, energy system demands for your sport, and — for combat athletes — weight management throughout fight camp. Not generic advice. Built around your training load and your event.
-
Structured phases built backwards from your competition date: building the base, developing sport-specific qualities, then peaking at the right moment. Volume and intensity are tapered intelligently so you arrive fresh, sharp, and ready — not carrying a training block into the ring.
-
After every training macrocycle, you receive a full performance summary: test metrics vs your baseline, key wins from the block, training load data, and a clear picture of what the next phase is targeting. Progress made visible, measured, and documented — not estimated.
-
10–20 minute videos breaking down the science behind your training: energy systems, speed mechanics, power development, strength principles — digestible and applied, not academic. Plus mobility flows, pre-hab routines, and targeted programmes for the most common issues: lower back, knee, ankle, shoulder, and neck.
-
Private access to a leaderboard shared across all coached athletes. Jump heights, sprint times, strength benchmarks, conditioning scores, and milestone moments all get posted. Your wins are celebrated. Everyone pushes each other. The numbers mean something beyond your own programme.
Price: £250 / month
3-month initial commitment
Everything above. No templates. No guesswork. Spaces are limited.
Apply for coaching below
I'm Florin, the strength & conditioning coach behind Coach Flow Performance. I hold a Master's degree in Strength & Conditioning, Athletic Performance and Return to Play, and I've put it to work individually with a UFC fighter, Team GB athletes, professional boxers, elite national and European champions, team-sport players, and ultra-endurance athletes.
My background spans both the lab and the gym floor. I've worked with force plates, velocity sensors, VO2 max testing, and 3D motion capture, the tools used to identify exactly where your body is limiting your performance and why. That scientific foundation shapes everything I programme.
But data without application is just numbers. What I do is translate the latest sport science and human performance research into real, gritty training that works under real conditions, so every programme you receive is grounded in evidence, built for your sport, and proven in practice. Not just the session. The method behind it.
Apply for coaching by filling in the form
I personally review every inquiry.
If this coaching looks like a good fit based on your goals, background, and availability, I’ll be in touch to book a call and discuss next steps.
Please note: spaces are limited to ensure coaching quality, only looking for serious athletes ready to commit and invest in a serious professional relationship.