The Dungeon Athletic

14/11/2025

Yesterday was my brother’s birthday. It always sticks with me. I am still here and while I am I will try my best to live life to the fullest and be kind to my body the way it deserves.

As Socrates said: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”.

It’s true. You have one life and one chance to be the best version of yourself. Don’t waste it. Make time for yourself, so you can make time for others.

07/11/2025

Banded squats for the layman:

Banded squats boost muscle activation, especially in the glutes, and improve your form and power. Here are the key benefits:

- Variable Resistance: Bands increase tension as you rise, making your muscles work harder throughout the squat.

- Glute Activation: Using a band around your thighs forces you to push your knees outward, enhancing glute engagement.

- Better Form: The band helps keep your knees aligned, preventing common mistakes and engaging your core.

- Power Development: Pushing against the band could build explosive strength and speed. (Progression)

- Joint-Friendly: Bands offer smoother resistance, making them great for beginners or those with joint issues.

- Portable and Versatile: Easy to use anywhere, bands let you intensify your workout without heavy equipment.
(Banded barbell squats progression)

Banded squats are a dynamic way to overcome plateaus and build strength effectively!

05/11/2025

If you see videos of me training or training my clients, there will always be similarities. Excessive variation kills progress.
Repetition is key to build strength, power and will give you the best results.
You need consistency and as I always say, you sometimes need boredom too.
Results are NEVER boring.

I see way too much of this “instagram” and “tiktok” type training. Sure it looks great on camera, but it really does nothing.

You don’t have to do push-ups on a bosu. Normal push-ups are just fine and actually more effective for strength and growth.

Trainers, focus on your client’s goals and less on what the world perceives to be “cool”. It’s dumb.

Embrace the boredom. Embrace the results.

28/10/2025

From beginner to advanced. All we do here is defeat the former self and becoming better than yesterday.

24/10/2025

19/10/2025

🏃‍♂️✨ Today was supposed to be a quick run, but the view was so breathtaking that I had to slow down and soak it all in. You know, for me, running has always been more about the mind than the body. Sure, I get that heart rate up, but it’s the mental training that keeps me lacing up my shoes.

I mean, come on—how can you not get distracted by nature? 🦋 It’s like Forest Gump said, “I just kept on running and running…” But let’s be real, sometimes you just have to stop, take a breath, and appreciate the ride.

Running isn’t just about the miles; it’s a meditation, a way to clear the mind while the legs do their thing. The physical gains? Just a sweet bonus! So, go ahead, hit the trail, and remember: there’s always something to be gained, even if it’s just a moment of peace or a fleeting glimpse of nature’s beauty.

20/10/2024

Off to the finals. Beating England 2-1 in the Semi’s. It was such a hard fought battle. To say I’m extremely emotionally invested in this team would be an understatement to say the least. I so badly want them to bring home the gold tomorrow. They have worked so hard and it’s showing on the field. They are in peak condition and I’m so honoured to have walked this journey with them up to this point.

Boys, you’ve got this. One more match between you and glory. Go take it, it’s yours! Medal 🥇 🏆