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She got stronger, she got faster, she got leaner, all it took was 12-14 weeks (this included holidays) and alot of hard work. The results speak for themselves.

This is my client JF, when we initially started he didn’t have a clear goal. He does play tennis quite a bit so we’ve been working on all over conditioning/fitness. Key area’s that I was looking to improve was his general movement, strength and conditioning.

He wasn’t able to do pull ups before we started training. He’s noticing massive improvements all round.

Check out the video below to see him in action. It’s a big change from where he was. My current pictures don’t do him justice.

So I’ve borrowed one of Gary’s toys the Trap bar to do a deadlift. First time ever……Great exercise for overall strength, I really felt this in my core compared to the conventional deadlifts. I’m only using 140kg to deadlift, lets hope I get those numbers up next time round.

UPDATE – I managed 160kg for 1 rep a week later. Not there yet….gotta keep on trying.

Markus, takes on the power ropes, this was one of the rope movements we used ( I had to borrow the ropes of strength and conditioning coach, Gary Davis, as I didn’t have mine there. Cheers dude.)

Our metabolic circuit was as follows -

A1 – Power Ropes – 30 secs
A2 – Floor Press – 8 reps – 24kg
A3 – Sled Drag – 2 lengths – 45-50kg

Repeat 3-4

Paul was mauled by a bull shark while performing a training exercise at his naval base in Australia, he almost died.
Both his right hand and leg had to be amputated

Below is a video showing his 12 month progress after the horrific attack. His courage and determination shines through this video.

**I have to warn you, you will see the results of the shark attack so for anyone eating their breakfast or for anyone squeamish please get ready to close your eyes**

credits go to rosstraining.com