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Alex Rogers Fitness

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Alex Rogers Fitness

Personal Trainer - JD Gyms Batley. I help men and women reach their fitness goals without extreme diets or training regimes.

After 5 years in the industry, I have gained the knowledge of how to lose fat, build muscle, get stronger and live healthier.

07/06/2026

Another week ticked off on the way to the continuous pursuit of self improvement.

The past 4 weeks have been big:
- 2 weeks of maximal testing
- 2 weeks of building on weaknesses

Time to deload in the sun🕺🏼

Then back to it.

27/05/2026

Just one of the tests we do to profile an athlete once they’ve been onboarded onto the team.

2km row TT
10-15min rest
5x250m ski repeatability test

The 2km row helps us assess aerobic power, pacing ability, efficiency under fatigue, and how well an athlete can sustain high-output work over time.

The ski repeatability test shows us something different.

How well that engine holds up once fatigue is already present.

Can the athlete repeatedly produce high outputs?
Do they recover efficiently between efforts?
Does performance drop off too quickly?
How resilient are they under sustained stress?

For our athletes, this matters massively.

Because race day isn’t about one effort, it’s about repeatedly producing quality work while managing fatigue across the entire event.

The data from these tests helps us:
- Identify aerobic weaknesses
- Assess repeatability under fatigue
- Build accurate conditioning zones
- Individualise programming
- Track progression over time

Testing isn’t there to impress people.

It’s there to build smarter athletes.

19/05/2026

Debut Hyrox season wrapped up:

3 countries
3 open doubles
1 mixed doubles
2 open solos

Since leaving the bodybuilding life behind, the transition to performance was tough at first.

I knew that if I just kept going with it that I’d eventually get somewhat fit.

I never intended on becoming as obsessed as I am now with this sport, but here we are😂

If there’s one thing I’m proud of this season it’s how intentional I am with how I progress, it’s easy to go all out and try become elite over the course of 6-12 months.

That simply will not happen.

I don’t have years of endurance fitness built.
I don’t have experience of fitness racing before.
I haven’t even played team sport since I was 18.

However, I can be patient and I can work relentlessly.

Thank you for bringing my running up.

Thank you to for capturing some amazing race day moments.

Thank you to my clients and family for all their support.

Thank you to Emily for always being my number one fan and the day to day angel on my shoulder.

Let’s see what another year brings🤝

14/05/2026

This weeks journal entry was this:

Once you go all in on something, you owe it to yourself to see it through, to reach your potential.

For this you must have patience as the lack of it will mean you will always fall short.

That goes for everything in life.

So lock in and do the work.

13/05/2026

Lower body strength testing is a massive part of how to profile an athlete.

Strength isn’t just about lifting heavy weights, it’s about understanding how much force an athlete can produce, how resilient they are under fatigue, and where potential weaknesses or imbalances exist.

This testing phase gives us/me real data to build from.

For lower body testing, we use:
Back Squat
Hex Bar Deadlift
Bulgarian Split Squat

Each one tells us something different.

The back squat gives us a strong indication of lower body force production, positional strength, and overall squat capacity.

The hex bar deadlift allows us to assess full-body power output and posterior chain strength in a slightly safer and more athletic position compared to conventional deadlifting.

The Bulgarian split squat exposes unilateral weaknesses, stability limitations, and muscular endurance differences between sides, all massively important for running and hybrid performance.

Testing should always be approached intelligently and carefully.

Good warm-ups.
Gradual loading.
Strong movement quality.
No ego lifting.

It’s been a long time since I’ve lifted anything maximal, so it felt good to see where my current strength levels are sitting since going all in on hybrid training.

At 82kg bodyweight:
3RM Back Squat - 150kg
3RM Hex Bar Deadlift - 215kg
DB Bulgarian Split Squat (24kg)
Left Leg — 15 reps
Right Leg — 16 reps

Solid starting point. Now we build from here and re-test after a big build phase.

12/05/2026

COACHED isn’t just for elite athletes.

It’s for people who know they’re capable of more.

The athlete training hard but lacking structure.
The runner wanting to become more complete.
The Hyrox competitor stuck at the same level.
The person preparing for their very first race.
The athlete chasing PBs, the jump to Pro standards, or ambitious goals long term.

We coach athletes at different stages - but they all have one thing in common:

They crave progression.

That’s why everything we do is built around individual structure, performance testing, purposeful programming, and long-term development.

No copy and paste plans.
No random intensity just because it’s cool to post.
No guesswork whatsoever.

Just coaching derived from two areas of expertise, carefully designed to move you forward.

Apply via the link in our bio🤝

11/05/2026

Test number one for me in this initial phase.

FTP testing gives us a clear picture of aerobic capacity and ability to sustain work over time.

In simple terms:
It shows how strong your engine actually is.

For Hyrox and hybrid athletes, this matters massively.

A bigger aerobic engine means:
• Better recovery between stations
• More sustainable race pace
• Improved repeatability under fatigue
• Less “red-lining” early in races
• Greater overall work capacity

We use FTP testing to:
• Establish accurate training zones
• Track progression over time
• Individualise conditioning work
• Identify aerobic weaknesses
• Make training more precise

Do you need to do the test?
No.

But without it, it’s a guess as to what intensity you put out on the bike.

And if that’s the main source of your cross training, that may matter quite a bit in your development.

This is the start of our athlete profiling phase for athletes.

I’ll be doing every single test that these athletes are doing to showcase what it takes to gather real and accurate data.

If you want to take your training up a few notches, reach out and we can have a chat🤝

04/05/2026

I’ve been training as a ‘hybrid athlete’ now for almost 2 years and at first, I was scared that I was going to get skinny.

I didn’t want to reverse all the hard work I’d put in in the 6 years prior but I also wanted to improve my fitness drastically.

You can see how my mind was torn.

I started off trying to do it all, still training strength like a bodybuilder but increasing my running volume along side it.

It worked, for a while.
But obviously, I plateaued.

That was until I switched my focus away from desperately trying to cling onto muscle by my old style of training and leant into training like an actual athlete.

This meant no more smashing arms 3 times per week, training chest, back and shoulders on seperate days and burying myself on extreme high volume leg days.

I started learning more, testing things, finding out what works and what doesn’t.

And finally, I hit momentum.

I’ve found that perfect balance between performing to my best and holding the ‘athletic’ look that I was craving.

So I guess what I’m trying to say is, you don’t have to train like every other gym goer to build a physique you can be proud of.

Get strong.
Get fast.
Get fit.

Let me know if you need help🤝

03/05/2026

Rounding out my first Hyrox season at Cardiff and what a race it was.

Sub 65✅
6min 20secs PB✅
More experience gained in the solos✅

We came with a plan and executed it.
Ease in, no ego pacing, chill on the ski and then pick it up.
I think the plan worked!

The data has been analysed and I know where to improve to shave more minutes off and transition to pro without dropping too much time.

I have honestly loved every day since starting this performance journey. The patience and relentless attention to detail is now starting to compound.

The plan now is simple.

Deload, testing, build, taper, peak, repeat.

If you want to join me in the process and improve together, drop me a dm.

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Address

The Old Frontier Building, 260 Bradford Road
Batley
WF17 6HU

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