AK Sporty Seven

AK Sporty Seven

The main topic this page will focus on is how to better your sport through strength and conditioning

Operating as usual


Hi all
Just letting you know that some weekly morning and day time slots for 1:1 personal training or small group sessions have now become available.
If interested please private message me


It's time for those abs to burn 🔥
Perfect way to finish off a session 👌
All you need is a water bottle and 6 minutes ⏳
🔸3 rounds (5 exercises, 20 seconds each, no rest)
🔸 30 seconds rest between rounds


Warm-ups 🥵
I think most people are guilty of having skipped their warm-up to go straight into their workout.

How can we skip our warm-up and still expect our body to perform the way we expect it to ?

It is so important not to skip your warm-up!!

Warm-ups are there to prepare our body by increasing our heart rate, activate and mobilize muscles and joints and it also prepares our body for the exercises we will carry out in our session.

Additional benefits of warm-ups:
🔥Reduce risk of injury
🔥Improves performance
🔥Focuses the mind
🔥Practice skills involved
🔥Increase joints range of motion
🔥Increases rate of force production


Finally starting to up my weight 💪🏼
Deadlifts- 5 sets of 3 reps at 85% of my 1RM.
When gyms are back open, don't rush back to lifting the same weight that you were before. Be patient, work on technique and the weight will follow 🙌


This is a great method of training to add into your workouts.
Benefits 🙌
✔️Motor control
✔️Develops work capacity
✔️ Reducing risk of injury
✔️ Eccentric strength
✔️Helps increase technique
✔️Helps to work through sticking points
✔️ Increases intensity without having to increase load or volume
💯 This can also be used if you don't have a heavy weight at home, add in some tempo. This will give the muscles more time under tension 💪🏼


𝕐𝕠𝕦 𝕔𝕒𝕟'𝕥 𝕒𝕝𝕨𝕒𝕪𝕤 𝕣𝕖𝕝𝕪 𝕠𝕟 𝕞𝕠𝕥𝕚𝕧𝕒𝕥𝕚𝕠𝕟


Hold yourself accountable 💪🏼

Writing down your session before you start ✍️
This won't apply to everyone but I know myself if I don't write it down I won't stick to it. I find that if it starts to get hard I'm like ahhhh I'll just do three sets rather than the four I said I would do. Or if I'm not feeling the session I'll take certain exercises out.

I find this happens more often from home workouts where I don't enjoy the session as much or find it harder to 'motivate' myself.

This is ok to do sometimes but if it is happening weekly or every session. Write it down, you are more likely to stick at it and just get it done 💪🏼

This will also make it much easier to programme and track your progress because you know exactly what you have done and you will be able to add to it 🙌


3 types:
◾Conventional Deadlift
◾Sumo Deadlift
◾Romanian Deadlift

Timeline photos 31/08/2020

Cardio 🏃‍♀️
Thankfully you don't have to go to the gym to get your cardio done.
This summer I decided to join tennis as a fun way of getting my heart rate up and getting a little fitter.
Im enjoying the process of getting better at tennis along side getting my 'cardio' done 👌


After accidentally taking three and a half weeks off from training, it's good to be back !!
100kg back squat I haven't forgotten about you, I am on my way! (7.5kg to go)

Timeline photos 20/07/2020

Never miss a Monday 💪 A quick session is better than no session.
Still feeling the effects of the weekend so wasn't up for my usual 2 hour session. So instead of doing nothing I decided to do a quick 24 minute workout just to raise my heart rate and get my body back ready to train for the week.
🔻6 Exercises
🔻4 Rounds
🔻45 Seconds on
🔻15 seconds off


Grab yourself a quarantine partner !!
🔸7 exercises
🔸3 rounds
🔸90 seconds on
🔸30 seconds off
42 minute session 💪


Box jumps
This is a plyometric move that strengthens your lower body along with building explosive power. This exercise will help you increase your running speed and also your endurance.
Box jumps are also useful if you are trying to improve your balance as it requires you to land with two feet at th same time.
Overall this exercise is great for increasing overall performance 💪


Split squat
This is a great exercise for building the glutes, quads, hamstrings and core muscles while opening up the hip flexors. It also improves stability as it is a unilateral exercise.
In terms of sports I would recommend golfers and anyone who's sport requires them to sprint because of its ability to open up the hips which will increase stride length, and for golfers will help generate more power in their swing.


Equipment needed: Couch
Here is a home workout that only requires a couch 🙌
5 rounds, 12-15 reps each with minimal rest 👌 If you try it please let me know how you got on.


Knee tucks
As a core exercise this one is my go to. It strengthens your abs and your hip flexors. Having a strong core is necessary as it improves body control, increases power output and can reduce the risk of injury. It can also help with reducing lower back pain.


Keep moving 🏃‍♀️
Don't use the gym being closed as an excuse to stop exercising. That's too easy. Put aside 30-60 minutes a day to some sort of exercise whether that's going for a walk, a run or doing a home workout.
Here are a few exercise ideas to add to your collection so that you don't get fed up doing the same ones.
Few ways of doing this session:
-40s on 20s off. To make it easier add more rest and to make it harder reduce the rest.
- 5 rounds with 15 reps each exercise.
- Select reps and do an EMOM .


Two new PR's. Not what I was hoping for, but sometimes that happens.


Ring Rows
This is my favourite rowing exercise. It focuses on strenghtening the upperbody, along with correcting muscular imbalances and improving stabilization of the midline. This exercise is great for deveolping the strength needed to do pull ups or rope climbs. It also plays a role in maintaining shoulder health and lowering the risk of injury when doing overhead exercises.


This is a full body exercise that builds overall strength and power. It promotes good posture and builds core stability.
Deadlifts improve your vertical jump as it makes the hamstring and quadricep muscles stronger making them more powerful.
If you suffer with back pain the deadlift can actually aid in the recovery process by building up the muscles around it to protect it.


Bent over rows
These are a unilateral exercise that will minimise muscler imbalances. This exercise strenghtens
the upper back, lats, rear deltoids, forearms and biceps. It improves posture by building up the muslces which help keep the shoulders back while keeping the natural curve of the spine, which inturn keeps our shoudlers in a healthy alignment.


Hip hinge.
Here is how I coach it to people who struggle with the movement. place a dowel on your back with 3 points of contact (head,upperback and glutes). With a slight bend in the knee push the hips back as if to hit the wall behind you. Do not loose contact with the dowel.


Front squats 💪
This is a compound exercise that emphasizes building the lower body (mainly quads & glutes). Since the bar is in front of the body the exercise requires the upper back and the core muscles to keep the torso from falling forward. To get into the front squats position and to maintain it throughout the movement flexibility and stability is also required.


1/2 kneeling press🧎
This has to be one of my favourite pressing exercises. It's not only great for working your shoulders but it also works your core stability. It is also great for eliminating the lower bodies ability to compensate which makes it a great prehab/rehab exercise for your shoulders. Being in a kneeling position it minimises extension of the lower back so it's a perfect exercise for people who may suffer with lower back pain.
The key is not to move your torso throughout the movement.
-Exercise of the week 💪


Training partner 💪 Do you have one ?
For me, that person keeps me motivated, increases my workout intensity and holds me accountable (especially on a sunday morning).
When the weight gets too heavy or the last few reps become a struggle sometimes all you need is a little push/motivation from them.
If your partner is increasing their weight or reps the chances are it will push you to up yours too, which sometimes all you need is that extra push.
It is a hell of a lot eaiser to miss a session when your not bothered or found something else to do when there is no one expecting you to go with them.
For some people they rather train alone and if that works for them great !! but thats not the case for me. Oisin and I have been training together twice a week for the last year and a half and its in those session my lifts feel the best 👍


I think everyone can agree that finding the motivation to train is not easy. The best way I find to overcome this is to turn it into a habit.
I tried bringing my gear bag to work to train during my break but found that any slight distraction would take me away from my intention to train. Which I then had to try make time for after work.
My goal for this month is to train during my 8 o'clock break. It may only seen like a minor thing but I find short term goals easier to stick to.

Timeline photos 02/01/2020

Have you set a goal for 2020?
My goal is to be able to do 5 pull ups and 10 chin ups. At the moment I'm at one (which is questionable).
If I was able to do pull ups the move I was about to make in this photo wouldn't have ended up with me on the floor.


Rock climbers 🧗🏻‍♀️
Here are my two exercises for you!
1. Pull-ups: This exercise increases endurance and kickoff strength. The main muscles worked are latissimus dorsi, rhomboids, posterior Delta and biceps. These will also work your grip strength. This is a great exercise however if you are only learning to climb this is not a priority. Learn the techniques first.
2. The plank shoulder taps: These are great for working your core muscles. There are so many reasons for climbers to have a strong core (body tension , toeing in on overhangs, keeping your feet on, moving efficiently. This exercise works on stability, this is key as it keeps use in control whole moving up the rock.
To see these exercises head over to my Instagram


Swimmers!! Here are my two recommendations for you in your strength programmes. The first one is bent over rows and the second is the plank.
1. Bent over rows. This exercise is great for strengthening your upper back (Latissimus Dorsi, Rhomboids, Spinal Erectors, and Trapezius muscles). This will increase stoke power. It will also stabilise the shoulders throughout the swimming strokes. When performing this exercise hold for 2 seconds at the top and slowly lower it back down.
2. The plank. This exercise works on building core strength. This will help keep the body steady in the streamline position to reduce lateral movement. Certain strokes do require rotation stability which the core muscles will play a role in for longer stroke length.
To see these exercises be performed have a look at my Instagram page

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Videos (show all)

Finally starting to up my weight 💪🏼Deadlifts-  5 sets of 3 reps at 85% of my 1RM. When gyms are back open, don't rush ba...
TEMPO TRAINING ⏳This is a great method of training to add into your workouts.Benefits 🙌✔️Motor control✔️Develops work ca...
𝕯𝖊𝖆𝖉𝖑𝖎𝖋𝖙𝖘 3 types:◾Conventional Deadlift◾Sumo Deadlift◾Romanian Deadlift