David Knežević - Personal trainer

First time competing together as a team and we brought home 2nd place against some seriously strong teams. 🥈☝️

Honestly, we didn’t expect this level of athletes today — a lot of elite competitors, hardworking people, and real warriors in the sport.
Proud of the way we worked together as a team.
Everyone did their job, stayed locked in, and gave everything from start to finish.

Great workouts, great atmosphere, new friendships, and a very well organized competition by the Warehouse team 👍🏻

Overall, just a really good day with good people and a result we’re proud of. 🙏🏻💪🏻

Just leaving this here so we don’t forget.
Now we wait for the next one… Primal Race

CORE SYSTEM
(STRENGTH + STABILITY + POWER)

If you want a strong core and a pain-free lower back - train ALL planes, not just abs.

STRENGTH & CONTROL
• Flexion → GHD / Weighted Sit-Ups
• Extension → Back Extension / Deficit SLDL /
Prone Hip Extension
• Lateral Flexion → DB Side Bend / Side Plank
Hip Lift
• Rotation → Landmine Twist / DB Kneeling
Chop
• Anti-Rotation → Pallof Press
• Anti-Extension → Ab Wheel

POWER (EXPLOSIVE CORE)
• Med Ball Slam
• Med Ball Rotational Throw (Side Throw)
• Med Ball Chest Pass
• Landmine Rotation (explosive)

HOW TO STRUCTURE IT
• Pick 3-4 exercises per session
• Combine:
• 1 flexion / extension
• 1 lateral
• 1 rotation / anti-rotation

Finish with:
• 1-2 power exercises

SETS & REPS

Strength / Control:
• 3-4 sets
• 8-15 reps (or 20-40s holds)

Power:
• 3-5 sets
• 3-6 reps (max explosive)

• Full rest between sets

NOTES
• Control first → then speed
• Don’t rush power work
• Quality > fatigue
• This builds a core that actually transfers to strength, sport & injury prevention

3-Day Strength Structure + Conditioning 🧱

This is how I’m currently structuring my week
- simple, heavy, and focused.

Each day revolves around one main lift, building strength, control, and consistency under heavy load.

Alongside that, I’m adding conditioning work to support performance:

• One day: Zone 3-4 work on erg machines (threshold effort)
• One day: Long run in Zone 2 (aerobic base, steady pace)
• Saturday: Circuit training with my team

The goal is simple - get stronger, stay conditioned, and keep progressing without overcomplicating things. ✅

Strength Session - Simple. Effective.
Brutal. .gym

Not every workout needs to be fancy.
Heavy pulls, strict pressing, strong upper back, and finishing with a pump.
Build strength first - everything else follows.

Workout:

Deadlift
Top Sets: 3 x 3
RPE 7-8

Barbell Z Press
4 × 6

Chest Supported Dumbbell Row
3 × 8

Accessory Superset - 3 Rounds:
• DB Chest Fly × 12
• Cable Face Pull x 12
• DB Walking Lunges × 16 (8/8)

Arm Finisher - 3 Rounds:

• DB Biceps Curl × 10
• Triceps Rope Pushdown × 10

Core Finisher:
Ab work to close the session.
Train hard. Keep it simple. Get strong.

Sunny day in Serbia. ☀️🇷🇸

Training with a brother who shares the same drive - the same hunger to work harder, get stronger, and build a better future for our families. A hardworking man, a great friend, a true fighter.

Every time we meet: strong workout, good energy, and brotherhood. 👊🏼

Is there anything better than that?💪🏻

STRENGTH

Sn**ch Ladder (for time)
5×60kg
4x70kg
3x80kg

4’ rest

4x80kg
3×90kg
2x100kg

Sn**ch Pull 3×1 - 110kg

CONDITIONING

Every 2’ x3
15 cal Echo Bike
9 Wall Facing HSPU

2’ rest

Every 2’×3
15 cal Echo Bike
6 Power Clean 100kg

2’ rest
Every 2’ ×3
30 cal Echo Bike

Work hard. Stay humble. Keep fighting. 🔥

First time performing a conventional deadlift.

The limitation wasn’t strength - it was positional awareness.

Before a bar leaves the floor, the body must be organized:
midfoot pressure established, lats engaged, quads loaded, spine stacked.

We used isometric tension work to build structural ownership before adding movement.
When the system connects, the lift cleans itself up. ✅

Ramadan shifts the day — early mornings and late evenings.🌅

That free window between clients is for walking, breathing, getting some vitamin D, and recharging by the sea. 🌊

Balance keeps performance high. 👊🏼

You never cancel on money — but you keep canceling on your goals.🤷‍♂️

When people have a business meeting and know a good paycheck is coming, they stay up late, work overtime, do whatever it takes to close the deal.

But when it comes to training - the training they already paid for, just one hour, three times a week — suddenly there are excuses.

And even when they show up, are they really present?
Are they pushing themselves?

Are they eating right before and after the workout?

So how do you expect results?

Imagine scheduling an important appointment and canceling because you “don’t feel motivated.”
Sounds ridiculous, right?

That’s exactly what happens every time you skip a workout.

Your training is an appointment with yourself.
Don’t cancel. Show up. Execute. Improve. 👊🏼