Alex Dillon Personal Trainer - AD5 Fitness

Huge congratulations to one of my clients who has been selected for the Scottish Student Sport Men’s National Football squad 👏
One of only 3 players chosen from a Scottish college, with the rest of the players from sporting universities around the country.

One of the most consistent and hard working players I’ve worked with at his age, and the improvements just keep coming.
It’s no surprise that his technical ability and his work ethic both in games and training has helped him improve to a point where he’s now being noticed at a National level.

Outstanding 👏⚽️

Merry Christmas 🎄🎅

Well well well…what’s going on here 👀

Some big changes and fresh equipment coming 🔜 💪

I would say it’s a Christmas present to all my clients, but it’s really just a new form of pain and torture 😅👌

A few months ago one of my newer clients started with a view to change his whole body shape and fitness, whilst also building strength.

Since then, he has lost;
- 1st 5lbs weight
- 1st 11lbs of fat
- 3 on his visceral fat
- 4 inches around his hips
- 5 inches around his belly button
- 3.5 inches around his midriff
- 2 inches around his chest
- 1 inch around his neck
- 4% body fat

Whilst doing this, he has also increased his 1 rep max weight on benchpress, squatting and deadlifting, whilst increasing his strength training weight on shoulders and back.

All in all, the progress has been fantastic and is only going one way ⬆️ 💪

💪🏋️‍♂️🏃CLIENT TRANSFORMATION

People say summer bodies get ready during the winter.
This client decided to reverse that and get in shape for Christmas to make it easier to hit his target for the next summer holiday he has coming up.

We’ve worked hard the past couple of months during the sessions but we’ve also worked hard outwith them to allow a good balance of enjoying his life whilst training.

We got a programme sorted and worked the nutrition things around it without being that strict at all - allowing for meals out, days out at the football (🍺) and also a few holidays flung in there.

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With that being said;

Lost 12.6lbs weight.
Put on 6.5lbs muscle.
Lost 19.1lbs fat.
Lost 3.6% body fat.
Lost 3 on visceral.

Lost 2 inches around hips.
Lost 4.5 inches around belly button.
Lost 3 inches around midriff.
Increased chest size by 1.5 inches.
Increased both arms by 1 inch.
Lost 0.5 inches around the neck.

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A brilliant transformation so far and something which will just continue to get better, with the next focus about increasing muscle mass whilst consistently bringing that body fat % and inches down 👌💪👏

4 goals and a man of the match performance in the Scottish cup for one of my clients last weekend 🔥⚽️⚽️⚽️⚽️

More of the same this weekend…👌💪

If only I had sand dunes in the gym like the ones in Gran Canaria to get some hill sprints done on them during 1-to-1 sessions…🤢

I’ll find an alternative…somehow 🤣💪

When one bench breaks through wear and tear…you buy yourself an even better bench 💪🏋️‍♂️

Been some effort from this client over the past few months.

123kg down to 99kg ⬇️🔥🙌

Whilst doing this, we have also been tracking his strength through a specific weight lifting programme - and normally what happens is the weight being lifted will decrease - but not this time 👊

The weight being lifted is actually increasing on all upper and lower body exercises 👌💪

Still plenty of work left to do, but what an achievement so far 👏👏

A huge well done to one of my football clients on winning the league this season, great achievement 👏🙌

Not only that, but he also won Players’ Player of the Year, along with Top Goalscorer for his college team 🔥

An excellent season all round in terms of goals and assists, and for a midfielder…can’t complain at all 👌

Physically we’ve worked hard to be strong enough to compete at higher levels.
Technically, we’ve worked a lot on close control and shooting (hence the top goalscorer…😎), and we’ve also spoke a lot about off the ball movement both in and out of possession.

GPS stats don’t lie, and every week, to have the most km ran in a game, the most sprints in a game, and to have that heat map pretty much covered in red, is a credit to his work rate 👏

Nearly time to refresh and go again in preparation for next season 👍⚽️🔝

The newest member of AD5 Fitness, Finlay Andrew Dillon 💪

As most of my clients already know, I’m going to have a bit of time off until everything is settled at home.
I’ll still be replying to messages and anything else that pops up over the next couple of weeks, but with regards to sessions, they will start back on Monday 19th May, so I’ll be in touch with clients and get the days and times sorted out in the week leading up to that 👍

A lot of people I hear/read about involved in sport, talk about their in-season training being all about maintenance and recovery… 💩 ❌

Whilst there is obviously an important place for maintenance and recovery, it isn’t the only thing necessary.

Having worked with athletes at all levels - predominantly football - I like to focus on strength training throughout the season.

There are a few reasons for this;

1. Explosive power is crucial. It gives you an advantage in strength and speed over your opponent, making you more likely to dominate the game.

2. It helps to maintain good muscle and joint activation, limiting the risks of injury.

One of my clients playing at a professional level in England struggled for years with injuries, lucky to be playing 10-15 games a season.
1 season working on our in-season strength programme, he is now playing 50-55 games in consecutive seasons.

The picture attached is one of the greatest full backs to ever play football.
The caption says it all.
Played at the top level until he was 41.
Missed only 49 games in 22 years…🤯

Don’t neglect strength training during your season, regardless of what sport it is you are involved with.

There crucial part is knowing what to do…