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Questline Coaching

@questline.coaching

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⚔️Helping you level up strength, energy + capability, one quest at a time
💪Coaching climbers, OCR athletes and everyday adults

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Every great adventure starts with a quest.

Maybe yours is a harder climbing grade.

A race you’ve always wanted to enter.

A mountain to summit.

A stronger, healthier body.

Or simply becoming capable of doing things you can’t do today.

That’s why I created Questline Coaching.

Not to help people chase fitness for the sake of fitness.

But to help them build the strength, fitness, resilience, and confidence to say yes when adventure calls.

Because fitness isn’t the destination. It’s the tool.

Adventure is the destination.

So whether you’re chasing your first pull-up, a marathon, a Hyrox, a climbing project, or simply a healthier version of yourself...

The question is: What adventure are you training for?

🎥 Filming & editing by @liam_nicol_7

#HybridAthlete #climbing #strengthtraining #fitness #fitnessmotivation by @questline.coaching

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2 days ago

Too busy to train? I hear it all the time.

“I’d love to get fitter, but I don’t have the time.”

The reality is that most people don’t need more time, they need a better plan.

The CDC and WHO recommend at least 75 minutes of vigorous cardio (or 150 minutes of moderate cardio) each week, and at least 2 resistance training sessions per week

You can comfortably exceed those recommendations in around 3.5 hours per week.

That’s:

💪 3 x 45-minute strength sessions
🏃 75 minutes of vigorous cardio

Done.

And if you spend those 45-minute strength sessions focusing on the fundamental human movement patterns:

Squat
Hinge
Push
Pull
Carry
Core

you’ll build a strong foundation for health, performance, and everyday life.

The best part?

You don’t need to obsess about the perfect equipment.

Research consistently shows that dumbbells, barbells, machines, cables, and bodyweight exercises can all be highly effective for building strength when effort and volume are matched.

The best choice is usually.. drum roll… the one you’ll actually stick with.

Plyos are important for everyone, but they don’t have to dominate the session.

Start each strength session with a few minutes of:

Jumps
Bounds
Throws
Hops
Short sprints

A small amount of power training goes a long way, especially as we get older.

And for the fitness nerds:

A systematic review and meta-analysis by Androulakis-Korakakis et al. found that trained individuals can often maintain and improve strength with surprisingly low training volumes.

In other words:

More isn’t always better. Better is better.

Fitness should make your life bigger, not consume it.

The goal isn’t to spend every spare minute in the gym.

The goal is to build enough strength, fitness, and capability to say yes when opportunity arrives.

What adventure are you training for?

#MinimumEffectiveDose #StrengthTraining #HybridAthlete #FitnessOver40 by @questline.coaching

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2 months ago

My first V12 board climb, ever…. At age 42.
In fact, every V11 board climb or harder I have completed have all been after my fortieth birthday.

The human body is an amazing thing. If you’re over 40 and reading this thinking your best athletic performance is behind you, I’m here to tell you that is almost certainly bullsh*t.

It’s about training smarter, not necessarily harder. Working with the body you have, not some imaginary ideal physique from your twenties. And busting some myths along the way (hint:lifting weights might be helpful!)

If you’re wanting to rediscover your health, fitness, or see what your body is capable of, let’s talk.

#climbing #tensionboard #bouldering #fitafterforty #dadbod by @questline.coaching

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3 months ago

Most people think getting fitter requires more.

More workouts.

More equipment.

More complexity.

More suffering.

But a recent @acsm1954 position stand reviewed 137 systematic reviews involving more than 30,000 participants and came to a surprisingly simple conclusion:

The things that matter most are still the basics.

✅ Consistency
✅ Effort
✅ Progressive overload
✅ Full range of motion

Not the perfect exercise.

Not the perfect gym.

Not the perfect spreadsheet.

And not destroying yourself every session.

At Questline, we’ve always believed that fitness should support your life, not take it over.

That’s why I focus on minimum effective dose training: doing enough to get stronger, fitter, and more capable, while leaving plenty of energy for work, family, hobbies, and adventure.

Because fitness isn’t the destination.

Fitness is the tool.

Adventure is the destination.

What adventure are you training for?

#StrengthTraining #EvidenceBasedFitness #HybridAthlete #MinimumEffectiveDose #fitafterforty by @questline.coaching

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4 days ago

How much does it really cost to get fit?

More and more, I'm convinced the barrier isn't money.

It's complexity.

People think they need:
❌ A fancy gym membership
❌ The latest smartwatch
❌ Specialty shoes
❌ An entire home gym

In reality, a pair of running shoes and a set of gymnastic rings can take you surprisingly far.

For around $75-120 USD, you can build:

✅ Strength
✅ Cardio fitness
✅ Muscle
✅ Grip strength
✅ Athleticism
✅ Mobility
✅ Longevity

Run, walk, sprint, row if you have access. Use the rings for rows, push-ups, pull-ups, dips, core work, and shoulder health.

Then keep showing up.

That's the secret.

Not the gear.

Not the supplements.

Not the perfect programme.

Just consistent work on the fundamentals.

One thing I emphasise with my clients is the idea of a Minimum Effective Dose.

You don't need the maximum amount of training.

You need the minimum amount that moves you toward your goals while leaving plenty of energy for family, work, hobbies, adventures, and life.

Because fitness shouldn't consume your life.

Fitness should open the door to adventure.

What adventure are you training for?

#Fitness #StrengthTraining #Running #Calisthenics #HybridAthlete by @questline.coaching

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20 days ago

Travelling with no gym access?

No worries. The ‘Running Cindy’ is the ultimate no-equipment required workout, with endless variations… and added bonus of getting you outside and exploring!

Just pull up Google Maps, find the nearest playground or calisthenics park, and go get it done. 🎬

🏋️‍♂️ How to Do It
A standard Running Cindy format combines running intervals with rounds of the classic bodyweight circuit:
The Run: Start with a 400m to 800m run. Adjust this depending on your goals.
The “Cindy” Circuit: Come back and immediately smash out:
5 Pull-Ups (or variation)
10 Push-Ups (or variation)
15 Air Squats (or variation)

The Structure: Repeat for 20 minutes (AMRAP), or aim for 3 to 5 total rounds of the run + circuit!

🌍 Why It’s the Ultimate Travel Workout
Endless Variations: Too easy or too hard? Swap it out. No pull-up bar? Find a low railing and do bodyweight rows (walk your feet forward to make it harder, back to make it easier).
Hyrox Prep: Perfect for practicing compromised running. Push the pace on the laps to simulate that heavy-leg race feel.
Zone 2 Cardio: Alternatively, keep the runs chill. Use them to catch your breath and recover between your pull-push-squat rounds.

Make it your own, sweat out the travel fatigue, and have fun exploring the area! The gym will be waiting when you get back from your trip. by @questline.coaching

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a month ago

“ExCravate” V9/10 @ 40° on the Tension Board. @tensionclimbing #tensionboard #climbing #bouldering

I gave it 10 due to it being an extension of a 9, but now I think it might just be a longer v9 😆 by @questline.coaching

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a month ago

Saw @sashadigiulian doing a version of this with a barbell. Didn’t have a barbell handy so opted for kettlebells (with a clean pair of socks)!

Don’t think I would prescribe these but they were fun to try and much more difficult than a simple weighted pull up. by @questline.coaching

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2 months ago

The biggest benefit of front lever training isn’t the front lever itself.

Most athletes will never achieve a textbook front lever, and that’s completely fine.

The real value lies in the adaptations built along the way.

Front lever progressions teach your body to coordinate your grip, shoulders, lats, core, hips, and legs into one integrated system. In sports science, this is known as intermuscular coordination.

For athletes, this matters because performance isn’t just about producing force. It’s about transmitting force efficiently through the entire body.

In an ideal world, these qualities would be developed through sport-specific training alone. But technical practice is often limited by time, recovery, available facilities, or tissue tolerance.

Front lever progressions provide a low-volume way to develop whole-body tension and force transmission without accumulating large amounts of sport-specific fatigue.

Advanced tuck, one-leg, and offset variations are particularly interesting because they introduce asymmetrical loading, demanding the kind of stability and coordination commonly seen in real-world sporting movements.

The front lever isn’t the goal.

The ability to create and maintain tension through the entire body is. by @questline.coaching

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2 months ago

Climbers and OCR athletes… stop doing crunches!
This core workout for climbers is challenging, fun and far more sport specific.
It also doubles as a killer deadhang workout if you hang there long enough 😆

#fitnesschallenge #climbing #ocr #strengthtraining #bouldering by @questline.coaching

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2 months ago

Trying the ‘Dumbbell tower’ challenge

I nominate @_josh_briggs , @lorha_2.0 , @hjpmethod and @rfrecka to try this next by @questline.coaching

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2 months ago

Decided to try ‘Monkey press’ again to beat my mates @jamesmasonocr and @jimthecrow …. Next I’m coming for that 28kg benchmark @rfrecka !!

#hybridathlete #climbing #ocr #gymlife #fitafterforty taken in Faultline Climbing by @questline.coaching

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3 months ago