Spartan Strength Camp

Spartan Strength Camp Small Group PT💪
Hyrox Classes 🏃‍♀️
One to One Training 🏋‍♂️

Quite the sessions over the last few days...Sometimes we forgot that humans are actually ok 😉 🤣Good job all 👏
29/05/2026

Quite the sessions over the last few days...

Sometimes we forgot that humans are actually ok 😉 🤣

Good job all 👏

29/05/2026

The Crucifix Swing

Come across this on YouTube...

Tried it out.

Areas worked...

Delts
Chest

______

Verdict?

It's a commodity, not a necessity.

Here, it works. It gets a real good pump on the chest, and the delts will be on fire.

It's a neat little exercise if you want something different to try out.

It's not going to replace your staple movements, and you'd get better results from doing the movements separate.

But here...

Its fun

Its different

It works

Why not give it a blast 💥

Training is about having fun just as much as anything else 😎

Use it at the later stages of a triset or towards the end of your workout 💪

______

28/05/2026

A simple way to programme an upper body push routine...

A simple rule of thumb...

Start with overhead work...

Then work down to an incline position...

Finishing with flat bench work...

You can even take it a step further with decline pressing if you wish to.

Why does this work?

1️⃣ Setup reasons

It's simple and easy to move from movement to movement.

It's just a case of bringing the bar down and the bench a notch or two.

2️⃣ Muscular reasons

Overhead work is the most taxing and strenuous.

Get it done first.

As you work down through the patterns, the movements get slightly easier.

Kinda.

3️⃣ Time saver

It's efficent.

You're going to work all the major movement patterns in a set order that returns good results.

Takes away the thinking and allows more working 💪

4️⃣ All areas of the upper body (push)

Every muscle that's involved in upper body pushing will get worked hard.

All heads of the delts ✔️

All heads of the tricep ✔️

The entire chest ✔️

________

It's a simple and easy routine to remember.

Feel free to add in extra work and superset movements with isolation to get an extra bang 💥

Reps and sets would be determined by the goal.

Enjoy 👊

_______

27/05/2026

Top work getting done by John 'The Pop' 👏

Post knee operation rehabilitation has been fully achieved in quite a short space of time.

(Two partial knee replacements)

All down to John's consistency and willing to work hard and getting what he needed to do done 👊

Well done mate, super improvements made over the last couple months 💪

_____

We utilised a lot of sled work but making sure not to over do it with steady progressions...

Switching between increases in weight and volume.

Some of the best movements you can do for dodgy knees is sled work.

______

Fitness to drive...What am I on about you might be wondering?A lot of people associate training with just a tool to look...
26/05/2026

Fitness to drive...

What am I on about you might be wondering?

A lot of people associate training with just a tool to look better or to be able to run faster, forgetting that a physically fit body provides you with so much more...

As I was driving up to Scotland the other day, i kept seeing a sign pop up on the motorway...

Fitness to drive..

Check your eyesight.

It got me thinking 🤔

So here's a question for you to ask yourself...

How long do you think you've got without any sort of fitness level until your body starts to deteriate, and you can only drive to your local londis 5 minutes down the road?

Eye sight
Focus
Mobility

How long until your eyes start to fail due to age or ill health?

How long until your mind can no longer focus through early fatigue kicking in?

How long until your body aches to much that sitting in a car longer than 10 minutes is painful?

You might think you're ok now...

But low levels of fitness affect everything!

Especially as we age, the faster the onset is!

If you want to maintain independence long term...

Maybe a little fitness a couple of hours each week doesn't seem such a body idea, no?

And yes fitness is the magical pill you've always been looking for...

Nothing else comes close ❤️

Just a thought I'd share with you.

Time waits for nobody ⏰️

Time Restrictions Getting In The Way of Your Training?One of the biggest reasons consistency can get interrupted...And w...
18/05/2026

Time Restrictions Getting In The Way of Your Training?

One of the biggest reasons consistency can get interrupted...

And what do we know is the most important factor in any health and fitness goal?

Its consistency 💪

We are going to take some ideas that will get the best out of your workouts in a restricted amount of time and an idea or two of how we can arrange ourselves around time constraints.

Firstly...

1️⃣ Setting aside time

We need to start with this and get it out the way first.

In most people's schedule theres always a chance of a gap that's quite consistent.

If you want to increase your health and your fitness, prioritise this gap as self-improvement...

Im not talking about sitting down meditate, journal, and all that stuff.

Although that stuff is important.

Self-improvement via training.

Increase your health and fitness. Recieve the rewards it brings and live a longer, healthier life.

2️⃣ Time is limited. Make the most of your workouts

Easiest way to plan a workout for the biggest return?

1 x lower body movement
1 x upper body pull
1 x upper body push

Barbell and compound movements have the biggest bang for your buck and will yield the greatest results.

For instance, you could use...

Deadlift
Overhead press
Barbell row

There's also machines out there now that will mimic barbell work quite efficiently 👊

3️⃣ Reps, sets and rest

If time is hard pressed...

Reps can be anywhere from 6 to 20.

Intensity is your friend.

Make each rep count. Get as much tension as you can or make sure the weight is challenging but not breaking your form.

Your current fitness level would determine what range would be more efficient and safer for you.

Rest...

Don't waste time here.

Time your rest periods. 30 seconds to 90 seconds is way more than enough for most cases.

4️⃣ What gets results

You've nailed your gap and turned it into a consistent time to train.

We now have consistency...

Now, we need to make sure we progressively overload.

Track your reps, sets, rests periods.

Each month one of those things need to change.

Weight increases
Shorter rest
More volume (harder if time is the issue)

Training blind with a limited amount of gym time is going to keep you more or less static

But...

It is still better than nothing.

But im sure you'd rather improve?

________

Good chat

Ta

_________

17/05/2026

Small Group Weight Training

Monday to Friday 5pm
Friday 6pm

________

Hyrox Classes

Monday and Wednesday 7pm
Saturday 9am

________

Personal Training

Sessions run daily

Ask for more information

__________

Your only as strong as your last workout 💪

__________

One BodyUse it or lose it fast.There's a film or programme cold Tin man i think, or better still the guy from wizard of ...
15/05/2026

One Body

Use it or lose it fast.

There's a film or programme cold Tin man i think, or better still the guy from wizard of Oz who's made of tin.

Think of that fella for a second.

Im pretty sure either in the wizard of Oz or the tin they pour oil into his joints...

And then he can move again. 🤖

Our bodies are basically robots.

They can withstand so much

They can produce so much power and force

They can run, jump, skip and high five all at the same time

And the best part...

It's deaigned to last you a lifetime.

But that catch...

You have to oil the joints

You have to lubricate that body up and let the ligaments and tendons glide via exercise.

Let the body regenerate through movement.

Every time we workout...

We aren't just working towards losing 3lbs...

We are working towards gaining 3 weeks of life with a functionally fit body.

_______

If you want to age gracefully and retire with a body that still serves you...

Things like watching your kids grow up and able to still play with them

Having the freedom to travel the world and not just sit in one place

Waking up with more energy and confidence

Knowing you're not going to walk up a flight of stairs and worry about passing out.

You need to start working out 💪

Go ask someone who's a bit older than you...

'Would maintaining your body be a priority if you could go back?'

________

How do you start?

1️⃣ Steps

Firstly, start increasing your steps each day.

You don't need to be aggressive. Build over time

2️⃣ Weight training

Take your time. Start light with a mid rep range.

Use multi joint movements

Keep it basic. You're not training to be an olymipan, your training to better the life you have physically.

3️⃣ Be consistent

One workout here or there isn't going to do anything

You need consistency for any changes to happen.

Struggling to keep consistency?

Remind yourself 'in a few years do i still want to still be able to move.'

Or are you happy and content with not being able to do much?

_______

14/05/2026

In the clip below, you'll see the girls working on the rear muscles...

Why is this important?

Let's take a look...

In th real world most movments/jobs have us moving to the front.

What does this do?

Overtime working at your desk, with your hands or anything that keeps you in a forward leaning position, will affect your posture and cause imbalances.

Once your posture starts to go and the imbalances start to build...

The problems start...

Aches and pains
Mobility issues
Breathing problems

Discomforts that build fast...

But they are easily fixed with a weight training programme.

If you work at a desk or if you're even new to training and only work the mirrior muscles because that's all you know how to do...

Remember the 2:1 ratio of

2 x pull for every 1 x push movement.

Use this for a few months to rebuild your posture and stat to fix any imbalances 💪

(Applies to the lower body as well)

13/05/2026

Building Lean Muscle

Right we know we need to look after our muscle mass as we grow older for all kinds of good reasons...

Keeps us fit and healthy
Keeps us independent as we age
Helps protect our bones
Maintains our posture
Protects against all health related illness
Protects our mental wellbeing
Helps with hormonal balance

And so on and on...

How do we go about it?

Progressive overload...

Building and or maintaining lean muscle mass is small progressions made consistently overtime...

How can we do that?

Increase the resistance some weeks
Decrease the rest periods some weeks
Increase sets and reps some weeks
Increase time under tension

There's all kinds of ways 😎

Building muscle doenst need the total destruction of your body...

It needs consistent stress to new stimulus over time.

That's it...

Do that and watch your health and fitness change as you do 💪

Address

11 Queens Court, Bridgend Industrial Estate
Bridgend
CF313TQ

Opening Hours

Monday 7am - 12pm
4pm - 9pm
Tuesday 7am - 12pm
4pm - 9pm
Wednesday 7am - 12pm
4pm - 9pm
Thursday 7am - 12pm
4pm - 9pm
Friday 7am - 12pm
4pm - 7pm
Saturday 8am - 10am

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