In Pain or Stuck in a Plateau? Ready to Train Hard and Perform Better?

Join my 1:1 coaching program to eliminate injuries, rebuild your foundation, and follow a tailored plan designed for lifters, hybrid athletes, and runners who want to push their limits safely and effectively.

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👋 Hi, I’m Denzil Cruz, Co-Founder of ONE Coaching

I’m the head performance coach and physiotherapy graduate who’s been training for over a decade.

I’ve competed in powerlifting, BJJ tournaments, half marathons, and even events like the ATHX Games but it hasn’t all been easy.

I’ve injured my back twice so badly I couldn’t get out of bed, and I know what it’s like to be feel held back, frustrated, and unsure if you’ll ever train the same way again.

That experience shaped the way I coach. Now, I help lifters, hybrid athletes, and competitors in MMA, boxing, football, long‑distance running, and powerlifting get out of pain, rebuild their movement, and reach their highest level of performance.

Here’s what that could mean for you…

What you'll achieve

This isn’t about “just working out.” It’s about fixing what’s holding you back, pushing your performance, and finally training with confidence again.

✅ Train pain-free: move without the aches, injuries, and “niggles” that keep slowing you down.

✅ Build real strength: hit new PRs and train harder without wondering if your body will keep up.

✅ Improve performance: whether you lift, run, or compete, you’ll see measurable progress.

✅ Stay consistent: no more “start and stop” cycles. Your plan keeps you on track for the long haul.

✅ Gain clarity: always know exactly what to do next, and why you’re doing it.

✅ See lasting results: fix the root issues, build a stronger foundation, and keep progressing.

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Who this is (& ISN'T) for

Who this IS for

✅ People who actually want to train, not just “work out”: whether you powerlift, hybrid train, run, or play a sport, you want a program that pushes performance and keeps you progressing.

✅ People who want to fix what’s holding them back: if pain, injuries, or “niggles” are stopping you from training the way you want, we’ll address the root cause, not just throw stretches at the problem.

✅ Driven, coachable lifters & athletes: you want straight feedback, clear direction, and you’re willing to actually apply it. You don’t need someone to sugarcoat things. You want someone to actually help.

✅ Those ready for structure & accountability: you’re done winging it. You want a plan, expert guidance, and someone who’ll keep you on track so you can hit your next level.

Who this ISN'T for

❌ People looking for a quick fix: if you want an 8‑week “shred” or a magic bullet for your pain, this isn’t that. This is about real, lasting change.

❌ People who don’t want feedback: if you hate being coached, challenged, or corrected, this won’t work. You need to be open to direction.

❌ People who won’t commit: this program is a 4‑month minimum. If you can’t stick to that, you won’t see the results you want.

❌ People who just want the cheapest option: this is premium coaching. If you’re only shopping on price, this isn’t the right fit.

❌ People who make excuses: we coach driven athletes who take responsibility for their results. If you’re going to fight every suggestion or blame the process, this won’t be a good experience for either of us.

What you'll get

You’re not just getting “a workout plan.” You’re getting a complete system to help you fix what’s holding you back, rebuild your movement, and perform at your best, without second-guessing if you’re doing the right thing.

✅ Programming is tailored to your goals, movement, and sport so you’re never left guessing

✅ Rehab and mobility are integrated to fix the root cause of your injuries, not just mask the symptoms

✅ Video and text reviews show you exactly what to change so your lifts, runs, and movements keep improving

✅ Weekly check-ins and adjustments mean your plan evolves as you do, keeping you moving forward

✅ Your private coaching hub stores workouts, feedback, and progress so you’re always organised and on track

✅ Message or video support for those moments you need clarity, guidance, or just a push to stay consistent

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Hear what people had to say

Here’s what other athletes, lifters, and clients have said about working with us. Real stories from people who’ve fixed their pain, rebuilt their strength, and hit new levels of performance.

"My first squat session without pain in 7 years..."

"I wrote myself off..."

"It completely changed my life..."

Level up your performance

No guesswork. No cookie‑cutter plans. Just the level of support you need to train pain‑free, perform better, and hit new goals.

LITE COACHING

The plan & feedback you need, without the extras.

£599

(Covers your first 4‑month block)

OR

£189/month

(Rolling monthly after 4‑month minimum)

✅ Bespoke training program: designed entirely around you, your sport, and your performance goals.

✅ Exercise video reviews: get detailed, expert breakdowns of your lifts and movements so you can fix technique issues, train pain‑free, and unlock better performance.

✅ 1x Progress Review Call per month: a monthly call to review your progress, fine‑tune your plan, and keep you moving forward.

✅ Weekly check‑ins + unlimited message support: guidance & accountability whenever you need it

*Minimum 4‑month commitment, then rolls month‑to‑month with a 30‑day cancellation notice

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VIP COACHING

The full 1:1 experience - performance coaching, nutrition, and total support.

£799

(Covers your first 4‑month block)

OR

£239/month

(Rolling monthly after 4‑month minimum)

✅ Bespoke training program: designed entirely around you, your sport, and your performance goals.

✅ Exercise video reviews: get detailed, expert breakdowns of your lifts and movements so you can fix technique issues, train pain‑free, and unlock better performance.

✅ Full nutrition coaching: fuel your training, recovery without overthinking it

✅ Unlimited Progress Review Calls: get live calls whenever you need them for deep feedback, plan adjustments, or to tackle roadblocks in real time.

✅ Weekly check‑ins + unlimited message support: guidance & accountability whenever you need it

*Minimum 4‑month commitment, then rolls month‑to‑month with a 30‑day cancellation notice.