Author: SSAC

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Injury Rehabiltation Personal Training Strength and Conditioning

Swansea Personal Training Monthly Review (February 2022)- SSAC

Weightlifter standing over weights plate to represent Monthly Client Review with personal trainers at Swansea Strength and Conditioning

Here is an overview of some of the sessions and gym fitness exercises we delivered to clients throughout the Swansea area during the month of February 2022. You will see a broad spectrum of exercises designed to improve all aspects of fitness based on our clients fitness goals and aspirations…

Landore (SA1) Client Working Out With Our Personal Trainer for Strength Training

Single Arm Lat Pull Down

Exercise Coaching Points 

  • Keep core braced.

  • Contract lat muscles as you pull down.

  • Raise arm back up slowly under control

For more information on our Personal Training Sessions

Personal Strength Training With Athlete at the Swansea Bay Sports Park

Barbell Overhead Lunge

Exercise Coaching Points 

  • Push up against bar throughout exercises

  • Keep core braced

  • Drop knee as low as possible to ground without actually touching the floor

For more information on our Strength & Conditioning Sessions

Adam our Personal Trainer for Strength and Conditioning Putting a Llangyfelach Client Through her Paces

Overhead Squats

Exercise Coaching Points 

  • Keep core braced

  • Push up against bar throughout movement

  • Feet need to be placed between hip and shoulder width apart

For more information on our Strength & Conditioning Sessions

Strength Training Trainer Liam Developing Isometric Strength with Pro Rugby Player from Mumbles

Banded Plank

Exercise Coaching Points 

  • Brace core throughout exercise

  • Try best to keep glutes inline with torso

For more information on our Strength & Conditioning Sessions

Client from Gowerton nr Swansea Receiving Tailored Personal Training

Standing Dumbbell Shoulder Press

Exercise Coaching Points 

  • Brace core when pressing above head
  • Press weights directly above head

For more information on our Personal Training Sessions

Strength and Conditioning Coach Liam Delivering Weight Training to Swansea University Sprint Athlete

Squat Rack Deep Squats

Exercise Coaching Points 

  • Position hands as close to shoulders as possible
  • Take a deep breath in and hold for duration of lift, exhaling once back in start position
  • Set feet between hip and shoulder width apart
  • Aim to squat to a depth where hip joint is slightly lower than knee joint
  • Maintain a braced core through exercise

For more information on our Personal Training Sessions

Categories
Personal Training Strength and Conditioning

Swansea Personal Training Monthly Review (January 2022)- SSAC

Weightlifter standing over weights plate to represent Monthly Client Review with personal trainers at Swansea Strength and Conditioning

Here is an overview of some of the sessions and gym fitness exercises we delivered to clients throughout the Swansea area during the month of January 2022. You will see a broad spectrum of exercises designed to improve all aspects of fitness based on our clients fitness goals and aspirations…

Sketty (SA2) Client Performing Weighted Barbell Sit-Ups With One of Our Local Personal Training Coaches

Weighted Barbell Sit-Ups

Exercise Coaching Points 

  • Keep movement slow and controlled by contracting abs throughout.

  • Don’t go too heavy with weight otherwise the wrong muscles will be used to help the abs out.

For more information on our Personal Training Sessions

A Client From Cwmrhydyceirw (SA6) During a Workout With Our Swansea Weight Training Personal Trainer

Trap Bar Deadlifts

Exercise Coaching Points 

  • Brace core and contract glutes from the start of the lift until the end.

  • Keep back in a neutral position.

For more information on our Strength & Conditioning Sessions

Swansea Strength Coach Liam Taking a Personal Training Strength and Conditioning Session With Client From Gendros.

Box Squats

Exercise Coaching Points 

  • Take a big breath in before starting the movement, keep breath in throughout the lift and brace core, then release breath once the movement has finished and back in start position.

  • Don’t allow knees to fold in, if it happens continuously reduce the weight.

For more information on our Strength & Conditioning Sessions

Bonymaen Rugby Player Having a Gym Based Rugby Training and Conditioning Session With a SSAC Conditioning Trainer

Anaerobic Rugby Specific Training.

Exercise Coaching Points 

  • Chest must touch floor each time.

  • Movements off the floor need to be as fast and explosive as possible.

For more information on our Strength & Conditioning Sessions

Swansea Weight Loss Personal Trainer Working With Client From Brynmill, Swansea

Medicine Ball Slams

Exercise Coaching Points 

  • Extend body up onto toes to maximise power build up.
  • Slam ball into floor as hard as possible but keep torso and head upright.
  • Engage lat muscles when slamming ball

For more information on our Personal Training Sessions

Llansamlet Client Working Hard During Personal Training Session with Giacomo PT Trainer at SSAC

Tricep Dips

Exercise Coaching Points 

  • Aim to drop down as low as possible, ideally to a 90 degree angle at the elbow.

  • Squeeze triceps whilst extending the elbow.

For more information on our Personal Training Sessions

Categories
Personal Training Strength and Conditioning

Swansea Personal Training Monthly Review (December 2021)- SSAC

Weightlifter standing over weights plate to represent Monthly Client Review with personal trainers at Swansea Strength and Conditioning

Here is an overview of some of the sessions and gym fitness exercises we delivered to clients throughout the Swansea area during the month of December 2021. You will see a broad spectrum of exercises designed to improve all aspects of fitness based on our clients fitness goals and aspirations…

Swansea University Athletics Run Club Athlete Carrying Out Strength Session With Our Strength & Conditioning Personal Trainer

Hamstring Strengthening Nordic Curls

Exercise Coaching Points 

  • Contract hamstrings to control the rate of falling forward.

  • Aim to fall forward as slowly as possible.

  • Keep torso in line with upper leg position.

For more information on our Strength & Conditioning Sessions

Personal Training Strength and Conditioning Session with Client from Llansamlet

Wide Grip Pull Ups

Exercise Coaching Points 

  • Contract lat muscles as you pull yourself up, and on the downwards phase to control the movement.

  • Try and keep legs as relaxed as possible.

For more information on our Strength & Conditioning Sessions

Treboeth Client Performing Core Strength Training with our 1-2-1- Personal Trainer Liam

Core Strength Training- Anti Rotational Contol

Exercise Coaching Points 

  • Contract core first, then begin movement whilst maintain core contraction.

  • Aim to keep legs stiff in same position throughout the movement.

For more information on our Personal Training Sessions

Paralympian Rower from Mayals SA3 working with Swansea Personal Training Specialist

Cable Lat Pull Downs

Exercise Coaching Points 

  • Keep the movement of the elbows back and down.

  • Contract lat muscles on the downwards phase with a small 2 second hold at the end of the pull.

  • Contract lat muscles also on the upwards phase of the movement to control the weight back to start position.

For more information on our Personal Training Sessions

Morriston and Treboeth Clients During Group Personal Training Session in Swansea

Dumbell Floor Press & Bent-over Barbell Rows

Exercise Coaching Points 

Dumbell floor chest press

  • Stop movement just before elbows touch the floor.
  • Contract chest muscles as you press the dumbell upwards.
  • Squeeze dumbell handles hard throughout to maintain control.

Exercise Coaching Points 

Barbell bent over row

  • Slight bend in knee as you lean forward with a neutral back position.
  • As you lift the weight contract upper back muscles and hold for 2 secs at the top of the lift.
  • Slowly lower the barbell down back to start position under control by again contracting upper back muscles.

For more information on our Personal Training Sessions

Client From Uplands, Swansea During Personal Strength & Conditioning Training Session

Barbell Bulgarian Lunge

Exercise Coaching Points 

  • Aim to drop knee as low towards the ground as possible without actually touching.
  • Contract quad muscles on the downwards phase to control the movement, and to make the quads works eccentrically.
  • Contract glutes from the lowest point of the lift as well as the quads on the upwards phase.
  • Keep torso upright and don’t allow to lean forward too much.

For more information on our Strength & Conditioning Sessions