Sebastian Roche Fitness — Premium Personal Training London

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Premium Personal Training · London

BE
ATHLETIC.
PERFORM.

1–3 hours a week. Built around your diary. For city executives who refuse to let a packed schedule — or old injuries — become an excuse.

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10 Yrs
A Decade
10K+
Hours Delivered
98%
Client Retention
Power
POWER
Output
Power
Strength
STRENGTH
Rugby
Strength
Endurance
ENDURANCE
Ironman
Endurance
Agility
AGILITY
Rugby
Agility

Training in Action

Pain-Free Performance.
Client Results.

Long-term progress and Personal Bests from clients who thought chronic pain was permanent.

Strength Session · Deadlift
Client Story

65 years old, training 2–3x per week. Long history of chronic back pain and a left knee ACL reconstruction — the kind of injury most trainers train around indefinitely. He is now deadlifting 150kg for 2 reps. Pain-free.

Strength Session · Squat
Client Story

A structured strength session built around compound movement and progressive overload. Every exercise is selected with purpose — improving muscle recruitment, joint integrity, and raw output. This is what intelligent training looks like.

1-2-1 Training · Compound Lift
Client Story

55 years old, 104kg bodyweight. Came in with a history of lower back pain and a torn left hamstring — two injuries that had kept him out of serious training for years. Training 1–2x per week, consistently moving and building back to full capacity.

1-2-1 Training · Power
Client Story

55 years old, 87kg bodyweight, long history of lower back pain. After one year of training with Seb 1–2x per week, he hit a 210kg deadlift. The back pain is gone. The numbers speak for themselves.

Real Results. Real People.

Bailys
Women's International Rugby Player  ·  Germany  ·  12 Weeks
Before
88kg. History of torn ankle ligaments and Achilles injury. Wanted to get stronger for international rugby and lose weight.
After
80kg. 8kg lost in 12 weeks. Moving pain-free, stronger on the field, and back competing at international level.
Doug
Ex Rugby Player  ·  12 Weeks  ·  4x / Week
Before
108kg. Former rugby player, deconditioned after retiring from sport. Struggling to shift weight and rebuild structure.
After
94kg. 14kg dropped in 12 weeks on a structured 4x/week programme. Stronger, leaner, and moving well again.
Jamie
30 yrs  ·  181cm  ·  2+ Years  ·  4–5x / Week
Before
66.63kg bodyweight. Deadlift 70kg, Squat 50kg, Bench 55kg. Training 3–5x/week but stuck at a plateau, unable to gain weight.
After
84kg bodyweight. Deadlift 152.5kg, Squat 117.5kg, Bench 95kg, Chin Ups BW+30kg. Completely broke through the plateau with adjusted nutrition and intelligent programming.

"Jamie started training with me over two years ago, struggling to gain weight and hitting a plateau with his lifts. We adjusted his eating habits — bigger portions, extra meals, no calorie counting — and structured his training. He's now smashing it fully online from Australia."

Sean
Rugby Player  ·  Zimbabwe International / UK Army Rugby  ·  4x / Week
Before
Rugby player needing a structured S&C programme to compete at international and military level.
After
Visibly stronger, leaner physique. Built to perform on the field — for Zimbabwe International and UK Army Rugby.
Sebastian Roche
10K+
Floor Hours

About Sebastian

Over 10,000 Hours
in the Gym.

Former professional rugby player with over a decade of high-level coaching experience in London's elite facilities, accumulating 10,000+ floor hours.

Following a career in professional sport — and the subsequent surgeries that came with it — Sebastian developed a deep specialism in complex injury management and post-operative rehabilitation. Working in direct collaboration with top physiotherapists and osteopaths, he bridges the gap between clinical rehab and long-term athletic durability.

His client base consists primarily of city executives, former athletes, and high-performing professionals aged 35–70 who require intelligent, biomechanically sound training to eliminate pain, optimise performance, and stay competitive as they age.

NASM Level 3 PT ALTIS Foundation EXOS Performance Specialist CFSC Level 1 FMS Practitioner Eleiko Powerlifting LDNM Nutritional Coaching RTS Foundations

Two Ways to Work Together

Services

Get Started
01
1-2-1 Coaching
Structured, periodised strength and rehab training that adapts to your physical state every single session. Targeted progression designed around how you move today — not a rigid generic blueprint.
Book a Session →
02
Online Coaching
Structured, periodised training built around your body's specific biomechanics, environment, and schedule. Complete with clear nutritional guidance, direct 1-to-1 support, and real-time programme adjustments to keep progress moving.
Start Your Programme →

What We Work On

The Four Pillars of Your Training.

01
Body Composition
Targeted strength programming designed to optimise lean muscle mass and strip body fat around your schedule — delivering maximum physical impact without excessive gym volume.
02
Sports Performance & S&C
Sport-specific strength and conditioning engineered to improve output, optimise biomechanics, and drastically reduce injury risk. Train for capacity, durability, and athletic movement.
03
Post-Op & Injury Rehab
Bridging the gap between clinical physiotherapy and full performance. We rebuild tissue capacity and structural strength so you return to your sport and active lifestyle permanently, not temporarily.
04
Mobility & Movement Quality
Targeted mobility protocols integrated into your training to expand usable range of motion, protect joint health, and enhance daily physical comfort.

Fit & Focus

Who This Is — and Isn't — For.

This is for you if
✓
You want long-term durabilityYou want to move better, eliminate chronic pain, and stay physically capable as you age.
✓
You are time-constrainedYou need efficient, highly targeted training that fits around a demanding work schedule.
✓
You need specialist guidanceYou are managing old injuries, post-op rehab, or structural limitations that generic group classes ignore.
✓
You demand expert executionYou want a tailored, biomechanics-led plan — not a copy-and-paste workout template.
✓
You care about high-level outcomeYou want to build a strong, lean, athletic body without wasting hours on pointless volume.
This isn't for you if
✗
You want a quick fixYou are looking for short-term 30-day hacks rather than committing to a structured process.
✗
You just want to be beaten upYou evaluate a session solely by how sore or exhausted you are, rather than structured progression.
✗
You lack consistencyYou aren't willing to commit to 2–3 dedicated hours of training per week.
✗
You want generic templatesYou prefer cheap, off-the-shelf PDF routines over an individualised strategy.

Client Results

Real People. Real Change.

★★★★★

"I've been training with Seb for over two years. When I required surgery 6 months in, I worked with him through the entire rehab process. He was in constant contact with my physio to ensure the training was appropriate. I'm now fitter, stronger and more athletic than before my injury."

James T.
City Executive, 44
★★★★★

"Seb is in a different league to any PT I've worked with. He understands the body in a way that goes well beyond standard personal training. The results speak for themselves — I'm pain-free for the first time in years."

Mark R.
Former Athlete, 51
★★★★★

"I came to Seb post-surgery, sceptical that I'd ever get back to the level I wanted. Within 6 months I was competing again. His approach is methodical, intelligent and entirely focussed on long-term performance."

Sarah K.
Competitive Athlete, 38

Verified Reviews

What Google Says

Common Questions

FAQ

How much weekly time is required?
2–3 hours. The programming is built around demanding corporate schedules to deliver maximum return on your time.
Can you work around existing or past injuries?
Yes. Injury rehab and post-op training are core specialisms, executed in line with clinical physical therapy principles.
What is the difference between in-person and online coaching?
In-person coaching provides real-time biomechanical feedback and session adjustments on the gym floor. Online coaching delivers a structured, periodised plan to follow independently at your own facility, complete with regular check-ins.
Do I need a baseline level of fitness to join?
No. Programmes are tailored to your starting point — whether that is returning from surgery, dealing with chronic pain, or getting back into structured lifting.
What is the investment?
Book a brief strategy call to discuss your goals and determine the appropriate package. No sales pressure.

Start Here

Ready to Train Smarter?

Book a free 20-minute strategy call. We'll talk through your goals, your schedule, your injuries — and whether we're the right fit.

No obligation  ·  Built around your diary  ·  1–3 hours a week

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Sebastian Roche