Nicholas Garcia

Home
United Kingdom
London
Nicholas Garcia

Nick is an Athletic Performance and Lifestyle Coach focusing on the body down to a neuromuscular level. ARE YOU READY TO UNLEASH YOUR INNER ATHLETE?

Nick is an athletic performance and lifestyle coach, and mentor focusing on the body down to a neuromuscular level. Unlike most trainers, Nick gets to know his clients. He treats everyone’s goals on a case-by-case basis, ensuring he tailors a complete package based on your exact needs. Clients get what they pay for – results. With Nick, you will focus on strength, conditioning and personal fitness achieving greater success after each session, and learning more about your body and lifestyle. You are guaranteed runs and results on the board as Nick pushes your body to its physical potential and sets realistic changes to your lifestyle until you achieve your ultimate goals. Currently, he is devoted to researching and delivering the most up to date information relating to the practices of strength and conditioning of professional and upcoming athletes. Nick’s specialisation spans across three main streams surrounding the athletic performance of your mind and body including:

1. Personal Training (and the neuromuscular science of the body)

• Tailoring the right exercises for you depending on your goals, for example:

- Fat loss
- Weight management
- Fascia and muscular stretching (offered after sessions 10 mins before close)
- Endurance
- Enhance muscular strength and hypertrophy
- Body sculpting (focusing on certain areas)
- Improving balance and energy levels
- Develop conscious innervation of specific muscles

• Learn how to improve sports performance across a range of sports
• Boxing classes
• Outdoor and indoor hybrid sessions

• Sessions run from 45 mins to 1 hour

2. Strength and conditioning

• Short term and long term athlete development
• Speed, agility, strength and quickness – elite training
• Energy conditioning
• Athlete rehabilitation, injury prevention
• Flexibility, mobility, warm-up and cool down practices
• Nutrition

3. Diet

• Personalised / tailored diet plans
• Recommended do’s and don’ts of eating / drinking
• Healthy eating guidelines

12/03/2026

If you’re a runner, you need plyometrics.

Try this quick 100-second block:
1️⃣20s lateral hops (each leg)
2️⃣20s front-to-back hops
3️⃣20s tuck jumps
4️⃣20s jump lunges
5️⃣20s maximal pogos

Save this for your next run prep.

09/03/2026

Drop jumps are one of the best things you can do for running speed.

Simple focus:
✅ step off the box
✅ the second you hit the ground, attack it
✅ push hard into the floor and jump as high as you can

These are max effort, not conditioning.

You’re not chasing 20 reps.

Think 5–6 really sharp reps, rest properly, then go again.

Quality over volume. Always.

04/03/2026

Most people never load the part that actually changes things.

On a leg extension, the hardest limiter is the lift.

If you can’t drive the weight up with one leg, you never get the chance to control a heavier load on the way down.

But strength isn’t just built by moving weight.

It’s built by owning positions under load and the lowering phase is where you can often handle more than you think if you set it up properly.

Simple fix:
✅ Two legs up (use both legs to lift the weight)
✅ One leg down (slow, controlled lower on one side)

Think 3–5 seconds down, no bouncing, full control all the way.

That lets you train the eccentric properly without the concentric being the bottleneck.

03/03/2026

This exercise won’t magically get rid of shin splints.

If you’re dealing with shin splint pain, here are my 3 recommendations:

1. Get assessed by a physio or another qualified health professional
2. Reduce your running load and speed. Don’t stop completely, just pull it back
3. Shift focus to targeted lower leg strength work, not just tib raises

Tib raises can be part of the plan but they’re just not the whole answer.

16/02/2026

You can build strength in your feet and calves by changing one thing.

You can even keep all the same exercises in your program!

By jamming your toes down (especially your big toe) you will stiffen the arch of your foot. This small change will half to improve arch stability (stronger feet) and will enhance your calf engagement (stronger calf’s)

Try it in your next session.

09/02/2026

This is one of my favourite ways to increase hip mobility while strengthening your hip flexors.
1️⃣Pick an object you can clear with a straight leg
2️⃣Lift your straight leg up and over the object
✅ Don’t lean back
✅ Brace your core

Save thid for your next session

28/01/2026

If your bench press feels unstable or uncomfortable on the shoulders, the issue is usually your setup, not your strength.

A strong bench press starts before the bar even moves. Setting your shoulder blades, engaging your lats, and using your legs properly helps create a stable base so you can press with control and confidence.

Pull your shoulder blades down and into the bench, create tension through your upper back, and think about gripping the bar hard to engage the lats. Keep your feet active, push the knees out, and squeeze the glutes while keeping the hips on the bench.

When everything is connected, the press feels smoother, stronger, and far more repeatable.

26/01/2026

We spend a lot of time strengthening muscles, but far less time keeping the spine moving well. Over time, that lack of movement shows up as stiffness, poor rotation, and a body that feels locked up before training even starts.

These three drills focus on restoring spinal and thoracic movement. Rotation, extension, and general freedom through the spine. They are simple, low load, and easy to slot into a warm-up or pre-game routine.

The goal is not to force range or chase extreme positions. It is to remind the spine that it is meant to move in multiple directions. After these, you should feel looser, more mobile, and better prepared to train or play.

Use them regularly and think of them as maintenance for your spine, not a fix you only do when something feels tight.

21/01/2026

If you are about to squat or deadlift, your hips need to be ready to move. Not stretched for 20 minutes. Just prepared to do their job.

This short sequence opens up the front of the hip, improves rotation, and gets you out of feeling stiff before you load the bar. It covers the ranges your hips actually move through in squats and deadlifts, without overcomplicating your warm-up.

Run through these for a few reps each, feel the hips loosen up, then get straight into your lifts. Simple, efficient, and effective.

19/01/2026

Single leg RDLs are great for building unilateral strength and loading the posterior chain, but balance often becomes the limiting factor.

Using a bench or bar for light support lets you keep the movement clean, stay stacked, and actually push through the working leg.

When balance stops being the issue, you can load the exercise properly and get more out of it without changing the intent of the lift.

Address

111 Charing Cross Road
London
WC2H0DT

Telephone

+447444413455

Website

http://www.nickgarcia.com.au/

Alerts

Be the first to know and let us send you an email when Nicholas Garcia posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Nicholas Garcia:

Shortcuts

Featured

Help Mind Body
Acorn Andrology
Enfield