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Further Success for our Advanced Lifters!

17 January 2025

Following on from the huge success of our first Advanced Strength Training Course with expert PT Neeraj, we re-ran the course for two groups of new participants towards the end of last year, with similar phenomenal results!

To jog your memory, the 8-week course designed by Neeraj starts with a test week to set a baseline for each participant. This is followed by “building stability” to prevent injury and hypertrophy to begin the “Strength Building” phase. This phase goes on to cover “Loading” and “De-loading” Power Training and the participants’ ability to combine the two.

This time round, the programmes finished just before Christmas. Whilst neither group of participants were beginners by any means, many were stepping out of their comfort zones by signing up to the course. The two groups obtained some really remarkable results with every single one of them increasing their strength, power and speed, alongside gaining more knowledge and confidence.

Overall, the participants increased upper body strength by 32% (tested via Bench Press), their lower body strength by 82% (tested via Leg Press) and their power by 9.5% (tested via the Ski-Erg). It is worth noting that the Ski-Erg is already a ‘sprint’ and the 9.5% increase from this group, even beat the first group’s incredible increase of 6% overall!

Similarly to our first course there was a great sense of camaraderie amongst the members who took part and it was great to see many of them teaming up with other participants to complete the individual workouts Neeraj set them each week. There is nothing like training with a friend or workout buddy to keep you motivated!

We think all eight participants should be very proud of their achievements over the 8-week period and it has been Neeraj’s pleasure to guide them all the way. To highlight just a few of the members’ performances:

  • Susannah achieved a whopping 233% increase in her lower body strength, going from a 60kg press to a 200kg press – wow! 
  • Vijay saw a huge increase of 58% in his upper body strength adding an extra 17.5kg to the benchmark he set at the beginning – well done Vijay!
  • Colette achieved a very speedy 17% increase in power by knocking an amazing 9.8 seconds off her Ski-Erg time. Colette commented “Neeraj has been a wonderful trainer! He’s been very patient with me and super encouraging. Just the right amount of ‘pushy’ that has made me laugh and hate him at the same time! I know this is a lifetime thing for me, and I know I’ll definitely continue training now the course is over’

Not to put a dampener on the boys by any means but it does look like the girls outperformed them slightly when it comes to lower body strength! Both Safiya and Sarah saw increases of 57% and 66% and special mention goes to Alex for her 100% increase on lower body strength. Alex said “I was apprehensive undertaking this course but I have loved it! It’s got me back in the Gym having not used it for a while and having made this progress I don’t want to stop now! I love having a group session each week – for greater accountability!’ Well done Alex, we couldn’t agree with you more!

It’s great to see the participants continuing with their training and some are already wanting to sign up again! We are already looking ahead at running the next course so if this sounds like something you’d like to do, please register your interest by emailing [email protected] and we will send you further details. In the meantime, Neeraj also has some availability for new PT clients. If you are interested, please do get in touch to discuss your goals with him.

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