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Aaron Wynne 🐺 Firefighter/Father/Fitness Coach

@alphaonecoaching

823

followers

1597

following

🐺 Ready to become Athletic AND Aesthetic?
🦾 Helping athletes and tactical personnel build strength and longevity
🔥 14+ years experience
✉️ DM “STRONG”

POSTS STORIES REELS TAGGED

If you want broscience and cookie-cutter plans, I’m not your coach. If you want training built around your demands, let’s talk.

I’m not an influencer — perhaps actually the world’s worst influencer, BUT I am a half-decent coach with an education and 14+ years of experience in the game, as well as a body that’s been through enough setbacks to know what actually works.

I’m a firefighter making my way back to the truck following an injury. A dad trying to be the strongest and most athletic on the playground. A once mediocre athlete who had more tape on his knees than highlights on the field.

That’s why Alpha One Coaching was built on

🏔️ Building strength & stability

🦾 Preventing injury & promoting longevity

🐺 Becoming aesthetic and athletic

I help people develop real strength, build muscle, and drop unwanted fat — but through coaching that’s designed to work for you around your demands and training built to make you feel as good as you look.

Because let’s be real — biceps aren’t worth the hassle if you can’t even bend down to tie your shoes.

🫡 Online coaching for athletes, tactical & healthcare professionals, and busy parents who want to look good, perform better, and stay in the game for years to come.

✉️ DM me ‘ALPHA’ to apply

#strengthandstability
#trainforlongevity
#injurypreventiontraining
#athleticperformance
#functionalstrength
#tacticalathlete
#firefighterfitness
#firstresponderstrong
#healthcareathlete
#strongdad
#busyparentfitness
#onlinecoaching taken in Camberley by @alphaonecoaching

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20

a year ago

Everyone loves training shoulders before they become shredded on the inside like a cheap burrito.

The truth? Most of you are strong enough to press a house, but your stabilizers couldn’t hold up a shopping bag. That’s how you end up explaining to your physio why your shoulder sounds like popcorn every time you move.

⚔️ Half Kneeling KB Bottoms Up Hold – because if you can’t hold that steady, you’ve have no business pressing heavy.
⚔️ Mini Band External Rotation Hold – the most dull 20 seconds of your week (and the one that may keep you out of surgery)
⚔️ Lying KB Screwdriver – It’s rehab cosplay, but may save your rotator cuff from an early grave.

Do them, or don’t. Just don’t come crying when brushing your teeth feels like a CrossFit workout.

#alphaonecoaching #shoulderhealth #tacticalathlete #parentstrong #trainsmart taken in Camberley by @alphaonecoaching

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17

a year ago

Comeback Continues 🐺

After everything that happened last year, and further damage to my spine at work last October I have worked relentlessly to even be at the stage I am now! I am far from where I want to be but I am further than I was, and I am not done! The comeback continues as I want to avoid surgery, and return to active duty!

Small part of my session today at Physica Health with Damien Kelly, someone I would definitely recommend to anyone!

Currently Treatment Plan

IDD - Emma Manley, Osteopath @windsorbackpainclinic @iddtherapyuk

Physiotherapy - Damien Kelly, Physiotherapist @physicahealthuk and Peter Raistrick, Physiotherapist @thefirefighterscharity

And Cryotherapy @thebarnsatwellington

Thank you to all the family, friends and colleagues that have been supportive through every stage 👊🏼💙 taken in Physica Health - Physiotherapy Clinic by @alphaonecoaching

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7

3 years ago

BE PROUD OF YOUR ATHLETES SUCCESS

I started training Jonah 12 weeks back to ensure he was fight ready, and after a tough camp he absolutely dominated the cage tonight! He’s one of my best mates, and was therefore a complete honour to be a part of the journey as Jonah’s strength coach!

Look forward to start working towards the next one!

AW taken in Portsmouth Guildhall by @alphaonecoaching

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7

4 years ago

STEP OUT OF YOUR COMFORT ZONE

Today was day one of BJJ down at @jaybutlerbjj coached by @mostdopebjj and I was completely out of my comfort zone! Never worn a GI before, and never grappled outside of MMA where there was no element of striking, so safe to say I had my arse handed to me, BUT I made that step, as I always encourage others to do, and become comfortable with being uncomfortable, AND I learnt!

We all have aspirations, areas we need to development, aspects we should learn, for me that was my ground game, what about you?

If there’s anything I can do to help you reach those aspirations, and to step out of your comfort zone, don’t delay, get started today!

AW taken in Jay Butler Brazilian Jiu Jitsu by @alphaonecoaching

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4 years ago

TRAP BAR DEADLIFT

For my athletes I use Trap Bar Deadlifts for serval reasons, as an alternative to the Conventional Deadlift, as a variation, or even as an assistance/accessory movement!

Why use them as an accessory, or even alternative to the Conventional Deadlift?

Easy to teach ✔️
Neutral grip ✔️
No hyperextension ✔️
Better transfer to sports performance ✔️
Less stress on the lumbar ✔️
More power output ✔️

As a coach, and as an athlete, the Conventional Deadlifts one of my favourite exercises, and have not stated you shouldn’t use them, but maybe consider Trap Bar Deadlifts as an alternative for a phase, or as an assistance/accessory movement!

For those that appreciate the science these are the references

A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads
Swinton et al 2011

An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells
Camara et al 2016

If you want help to add the Trap Bar Deadlift to your programming don’t hesitate to message!

AW

#strength #strengthtraining #performance #athlete #tactical #firefighter #personaltrainer #coach #deadlift #trapbar #everydayathlete #power by @alphaonecoaching

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4 years ago

WEIGHTLIFTING SHOES 👟

Should you get some? And do you actually need them?

Back when I purchased my Adidas Power Perfect 2 shoes, and yes that was 10 years back, you would rarely have seen anyone that wears them outside of the weightlifting or powerlifting world, but back then I often performed heavy squats and power cleans for American Football so after I read up on the reasons for them I purchased a pair in the sale for £85!

Fast forward to today and now everyone seems to have weightlifting shoes, but are they for everyone and should you purchase some?

Before we can answer that we need to understand why people wear them

✔️ Elevated heel allows for more range of movement at the ankle allowing you get to a deeper squat and to keep your torso more vertical
✔️ More force production as the hard, flat soles don’t absorb as much force as other footwear, and allows for a more stable base
✔️ Far denser material that can stand against heavy external loads when performing squats and power cleans

And they are for

✔️Competitive weightlifters, powerlifters and strongmen/women
✔️Athletes that perform heavy squats and power cleans
✔️Those devoted to barbell and CrossFit training

BUT

If you are new to weightlifting or not a competitive barbell athlete you don’t need to spend £200 on the new Nike Romaleos, save yourself some money!

My recommendations would be the Adidas Powerlift 5, Nike Savaleos, or the Reebok Lifter PR 2, that are all under £100 💷

If you don’t need weightlifting shoes, although after ones that have a stable base for your strength training at an even lower budget, consider the Nike MC Trainer 2 or even a pair of converse or vans 🤙🏼

Remember though, these shoes aren’t the reason you’ll get stronger, as that comes down to hard work, dedication, consistency and effective strength and performance programming!

If anyone wants to ask anything more, or that’s after an effective training programme, please don’t hesitate to message, but I hope that post has helped some of you make the decision!

AW

#weightlifting #powerlifting #barbell #crossfit #athlete #tactical #firefighter #adidas #strengthtraining #strength #performance #personaltrainer taken in Bracknell by @alphaonecoaching

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4

4 years ago

ARE YOU READY? 🐺

For the chance to get results that last!

Cause I am ready, to be your coach, and get started on the game plan to develop your

Training ✔️
Nutrition ✔️
Recovery ✔️
Mentality ✔️

As you need to work on them all to feel your best and perform better everyday!

As a father and a firefighter I understand the demands of the everyday and therefore endeavour to push you to achieve the results you desire, and encourage you to perform at your best, whatever challenges you’re up against, whether you’re an everyday athlete or a weekend warrior!

Spaces have become available for coaching!

Don’t delay, become part of the pack today!

AW 🐺

📸 @emilyetopping

#strengthtraining #conditioning #performance #athelte #results #personaltrainer #sportsperformance #everydayathlete #tactical #tacticaltraining #firefighter #strongerthanyesterday #betterthanever #readyforanything taken in Farnham by @alphaonecoaching

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3

4 years ago

Are you ready to leave the year behind you and take next year by storm?

When January starts don’t use the same strategy that hasn’t helped you achieve the results you wanted, or the consistency that you desperately need, that eventually leads you to feel frustrated or depressed!

Rather than that, endeavour to make your health a part of your everyday, and plan your training to support every aspect that matters to you, whether that’s your career, your family, or your sport!

That’s where a good coach becomes advantageous as they’ll ensure you that you reach your health related aspirations through a plan that they would tailor around your lifestyle!

‘All it takes is one coach that believes in you’ Jon Gruden

I have spaces now available for January, are you ready to become part of the pack, and the best you can be?

Don’t delay, complete the form to get started today!

AW

📸 @emilyetopping

#personaltrainer #strengthtraining #nutrition #coach #sportsperformance #tactical #firefighter #athlete #mentalhealth #recovery #everydayathlete #tacticalathlete #performanceathlete #mmaconditioning #resolutions taken in Wokingham by @alphaonecoaching

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4 years ago

Assistance and Accessory Exercises

‘Aren’t they the same?’

Although those terms are often used interchangeable they are actually different, and therefore should be programmed accordingly!

Assistance
-Variation of the main lift for the day
-Purpose to develop strength and proficiency of the main lift
-Uses the same, or almost the same bar path as your main

Accessory
-Used to develop muscle hypertrophy needed to progress the main lift
-Used to reduce weakness or asymmetry that could decrease your chance of injury
-Uses another bar path and often other equipment such as dumbbells and cables

Proficient programming from a good coach can make a massive difference to strength development and overall progress through training!

AW

📸 @emilyetopping

#strength #strengthtraining #strengthtraining #sportsperformance #sportsscience #stronger #strongereveryday #strongerthanyesterday #injuryprevention #strengthandconditioning #personaltrainer #personaltraining #personaldevelopment #performance taken in Wokingham by @alphaonecoaching

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0

4 years ago

TACTICAL STRENGTH AND CONDITIONING

What does that mean? Easy, strength and conditioning for the tactical athlete such as military, firefighters, law enforcement as well as other protective services and emergency personnel to help them prepare for the physical demands of the work they undertake each and every day!

Tactical Strength and Conditioning (TSAC) has been something I have always been dedicated to supporting throughout my work as both a firefighter and as a coach, and I am determined to draw attention to here in the UK 🇬🇧

If you are a tactical athlete and need any support to develop your performance, or you’re someone that has aspirations of entering a tactical career and wants to physically prepare themselves don’t hesitate to drop me a message!

I plan to share more posts on TSAC so keep following for those 👊🏼

AW

📸 @emilyetopping

#tactical #tacticalfitness #tsac #tacticalstrengthandconditioning #firefighter #strengthandconditioning #strengthtraining taken in Bracknell by @alphaonecoaching

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4 years ago

The Conjugate Method

Often referred to as the Westside Method, and was made popular by the man, no the legend, that was Louie Simmons who sadly past last month, although the method he developed has revolutionised the way we train and the legacy shall remain as athletes and coaches continue to use the method to enhance performance, not only for powerlifters but across all sports, and tactical professions such as firefighters, law enforcement and armed forces.

The reason I haven’t stated that I use the Westside Method was because unless you are actually training AT Westside, you are not ‘training westside’ therefore I have used an adapted system that was developed by Louie at Westside referred to as The Conjugate Method.

I couldn’t share everything you would need to understand on one Instagram post but I would recommend for anyone that wants to learn more, read ‘The Westside Barbell Book of Methods’ and as some additional reading for strength and conditioning coaches ‘Special Strength Development for All Sports’ as they are both books written by Louie.

The system uses three methods of training, Maximal Effort, Dynamic Effort and Repeated Effort, and adheres to a 4 day training schedule of two maximal effort days and two dynamic effort days (upper/lower) then uses the repeated effort method for assistance and accessory movements.

As always, any questions don’t hesitate to drop me a message!

AW

📸 @emilyetopping

#conjugatemethod #strength #strengthcoach #strengthtraining #strengthandconditioning #westside #westsidebarbell #louiesimmons #tacticaltraining #tacticalathlete #firefighter taken in Bracknell by @alphaonecoaching

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1

4 years ago