Kayvan Seyri Personal Training

Hang high pull —> Hang Clean —> Clean from the rack
A simple micro dose for explosive strength, coordination and athletic power.

I’m focusing on a strong hang position, keeping the bar close, driving through the floor and extending the hips, knees and ankles together before moving quickly into the catch.

This isn’t about lifting to exhaustion. It’s about producing force quickly and repeating technically clean reps.

⛹🏼‍♂️ Lower body power and rate of force development.
🤾🏽‍♀️ Timing and coordination through the second pull.
🏋🏼 Upper back and front squat strength.
🚴🏽‍♂️ Confidence receiving the bar under speed.

5 sets × 2–3 reps
60–90” rest
Light to moderate load.
Maximum quality.
Fast, crisp and powerful
••• that’s the goal.

This combination trains:

‼️☀️🇬🇧 UK HEAT ALERT 🇬🇧☀️‼️

With temperatures rising across the UK this week, staying hydrated is more important than ever

With temperatures rising across the UK this week, staying hydrated is more important than ever.

This infographic highlights some simple but effective hydration strategies:

🔸 Sip water regularly throughout the day rather than waiting until you’re thirsty
🔹 Aim for pale yellow urine as a sign of good hydration
🔸 Use water as your primary drink and add electrolytes if you’re sweating heavily
🔹 Limit excessive alcohol and caffeine, which can contribute to fluid loss
🔸 Watch for warning signs such as headaches, dizziness, cramps, fatigue, and dark urine
🔹 Take regular breaks, seek shade, and cool down early when outdoors.

Many active adults may require around 2.5–3.5 litres of fluid per day in extreme heat, and even more if training or working outside.

Stay safe, look after older relatives and vulnerable friends, and don’t underestimate the impact dehydration can have on your health, energy levels, recovery, and performance.

Looking to shape up your body, your legs and tummy Fast ??

Think of conditioning that shapes the body and sharpens the movement and gets your legs ready for summer!?

This quick drills improve speed, recovery, and the ability to repeat hard efforts indoors or outdoors for that purpose.

Try this after your lifting for best results

Strong legs, better shape and built to look good

It looks like I’m hacking the hack squat machine here 💪🏽 as I’m seeing more people trying the variations I use in the gym, especially the single leg hack squat and I genuinely love that.

Unilateral training exposes imbalances, improves stability, strengthens the legs without excessive spinal compression, and reinforces better posture and biomechanics.

I don’t train just to lift heavier. I train to move better, stay strong, and protect the body for the long run.
That’s the difference between training hard… and training intelligently.

And as a coach, I’m here to inspire but also to give people coaching cues, education, and the reasoning behind exercise variations so they understand not just what to do, but why they’re doing it.

Beginner: 30s skip / 30s rest × 10

Intermediate: 45s fast skip / 15s rest × 12

Advanced: 60s fast skip / 15s rest × 15

Explosive skipping:
20” @ 180-200 skip/min 10” rest x15