Strength &
Conditioning
Break Out of the Gym for
in the Cornish Fresh Air
Whether you’re preparing for the match season, building muscle, or simply looking to feel fitter - we’re all about professional training for everyone.
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Here at FAST we offer a wide range of products and services
Product Range
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Build confidence, strength, and solid technique with a structured weight-training programme for the gym or home.
Designed for all levels, it teaches proper form and safe, progressive training to help you get stronger each week.
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Everything in the Basic Weight Training Programme, plus nutrition guidance to build healthy, sustainable habits that support your goals — from strength gains to better everyday energy.
Get simple, realistic advice tailored to your lifestyle and learn how to make nutrition work for you, inside and outside the gym.
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The full package: everything in the Basic and Nutrition Programmes, plus ongoing monitoring and support from Fran. Stay accountable with regular check-ins, progress tracking, and expert feedback to keep you moving forward.
Perfect for anyone who wants structure, personalised guidance, and consistent coaching to maximise their results.
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Each one-hour session is built around a personalised workout programme tailored to your goals — whether that’s strength, fitness, sport performance, or building confidence with equipment.
With access to a full range of kit and hands-on coaching from an S&C specialist, you’ll get focused, effective training designed to help you progress safely and consistently.
Quality Training
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Netball
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Fitness & Strength
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Nutrition & Well-being
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Fitness Made Simple
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Quality Training • Netball • Fitness & Strength • Nutrition & Well-being • Fitness Made Simple •
FAST’s Netball Performance and Enhancement Program tailored for the specific netball season you’re in. Specialised workouts, training sets and more for £20/month
Latest Launch
Take your game to the next level with Fran’s specialised Netball Performance Programme — built to develop stronger, faster, more resilient athletes. Whether you’re preparing for trials, returning from injury, or looking to dominate the upcoming season, this programme is designed to give you a clear performance edge.
You’ll work through a structured blend of strength training, agility work, speed development, power training, conditioning, and injury-prevention drills — all tailored to the physical demands of netball. From explosive take-offs and sharper changes of direction to improved jumping ability and sustained match fitness, every session is designed with purpose.
Fran’s S&C expertise ensures you’re not just training hard — you’re training smart. Expect targeted programmes that build strength specific to your position, enhance movement quality, and improve your ability to perform under pressure.
Ideal for players of all levels who want professional-level preparation, enhanced performance, and consistent support throughout their season. Ready to play stronger, faster, and smarter? This is where that starts.
A brief introduction to FAST:
The majority of adults spend all day indoors in one or two positions, then go to a gym in a sweaty box. Break out of that routine to exercise outside, where training feels easier in the fresh air and get some much needed sunshine.
After leaving Professional Rugby Francis realised the Strength and Conditioning he delivered could be streamlined to help everyone achieve their own health and fitness goals whether for sport or for life.
Get more training outdoors in the fresh air and sun light!
Sustainable Development
Advice and guidance for training, nutrition and broader lifestyle for healthier individuals
Always Professional
Whether its work attitude, presentation, coaches or programs - we guarantee quality
Evidence Based
Advice comes from sound research conducted and strongly backed anecdotes
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“I can highly recommend these sessions to anyone who wishes to improve their fitness, strength and overall body conditioning”
Roger, 121 Client
★★★★★
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“It's not like other fitness sessions. It's fun!”
Sue, Fitness Camps
★★★★★
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"I have more freedom and movement to complete a round of golf feeling much less tired and stiff"
Tom, 121 Client
★★★★★
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"The 6 week camps work well to push harder each week so you see an improvement by the 6th week"
Clare, Fitness Camps
★★★★★
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"My performance has definitely improved noticeably following a few months of training"
Lauren, 121 Client & Netball Program
★★★★★
