Spartan Strength Camp

Spartan Strength Camp Small Group PT💪
Hyrox Classes 🏃‍♀️
One to One Training 🏋‍♂️
Online Coaching 🧑‍🏫

19/06/2026

Friday always ends with smiles 😃

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Top week again by everyone, from PT sessions, Hyrox and our small group PT sessions 👏

Epic work 😎

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18/06/2026

Upper Body Pull Day

How to put a basic workout together

Nothing fancy...

Just the right movments for the task at hand...

1️⃣Choose one from the list...

1) Barbell Row
2) Chest supported BB rows
3) Pull ups (weighted optional)

Sets x 3
Reps x 8/12

2️⃣Choose one from the list...

1) Seated rows
2) DB chest supported rows
3) Hinge row

Sets x 3
Reps x 12/20

3️⃣Choose one from the list...

1) Seated curls
2) Incline curls
3) Hammer curls

Superset with one option from below...

1) Face pull
2) Reverse fly
3) Banded / Cable face pull

Sets x 3
Reps...

- 10/15 from list one
- 20 from list two

4️⃣Optional finisher, choose one...

1)Single arm rows
2) Shrugs

Sets x 3
Reps x 8/15

18/06/2026

Our youngling Max...

Learning...

Working...

And progressing his bench press 💪

He's set himself a target 📍

I've set the date 📅

I have full faith in the young man 👊

17/06/2026

Small Group PT

New phase...

New workouts...

Good times 💪

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Available sessions...

Monday / Wednesday / Friday

5pm

Monday / Tuesday / Wednesday/ Thursday

6pm

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One to one PT available

Ask for more details 😎

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Hyrox Type Classes

Monday / Wednesday

7pm

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Tonight, we've got some words from our girl Amanda Bates 💪 Amanda joined us a month ago and has fitted in perfectly.Fun,...
16/06/2026

Tonight, we've got some words from our girl Amanda Bates 💪

Amanda joined us a month ago and has fitted in perfectly.

Fun, friendly, and gets the good chats 👌

Im glad you've joined us 😃

Here's some words on what Amanada has made of the experience so far...

'I started with Simon at Spartan a month ago now.

I've got very little strength training knowledge or experience and just contacted him from the website, he got back to me and got me started, and it's been exactly what I need.

If you're a woman like me, wondering how to incorporate strength training into your life and need help to get on the right track, then I would highly recommend coming here.

Very friendly small groups , guided what to do and how to do it, and good fun ( apart from feeling like you're half dead after 🤣)'

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16/06/2026

Biceps and Triceps - Arm Day

OK...

Firstly roll your tshirt up...

💯 extra results guaranteed.

Biceps and Triceps Or Arm day...

Another common pairing for a workout.

Pros and Cons, let's go...

Cons, get the s**t out the way first...

Let me quickly say that the cons aren't necessarily bad ok...

In certain scenarios, theres better options that we are going to go through.

If training arms is all you can do, you do it!

It's 💯 times better than doing nothing.

1️⃣ Cons

- Wastes valuable time

If you only have two hours a week to train, theres better options that offer more reward.

Back and chest will work your biceps and triceps more than enough.

- Calorie burn

Doesn't promote a lot of calorie burning.

You're working two of the smaller muscles. Back and chest is a much better all-around option.

2️⃣ Pros

- Noodle arms or bingo wings?

You can’t spot reduce body fat, but you can spot build muscle.

Nutrition and activity reduce the fat.

Isolation will build and tone.

- Lack energy / carrying an injury?

If you feel beat up or are carrying a ni**le. You don't need to stop training completely.

Isolate a certain area, with arms a lot can be done sitting or laying down.

It'll keep you in the game.

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Why training is so great?

Theres no real right or wrong.

I suppose there is stupid, but that doesnt necessarily make it wrong.

If isolation workouts work for you and you enjoy it?

You, my friend, are winning.

We need to come away from this idea of overthinking workouts and looking for the fancy stuff.

Your main concern should be consistency first and for most.

With consistency, we can learn and we can grow 👊

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These posts are purely for ideas and guidance aimed at the general population.

Weight train twice a week

Move daily

Don't be a pigger

Consistency is the MVP

And you'll be just fine 🙂

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15/06/2026

New phase for the Small Group PT workouts 💪

Now is a good time to start...

New block...

New workouts...

Find your feet...

And spread your wings 🪽

14/06/2026

Chest and Triceps

Here's another common split that you'll come across.

We covered back and biceps the other day...

Now, it's just the reverse, and the focus is at the front of the body.

The clip below shows my session from today...

Why I mention that?

Because...

Your goal will dictate the type of work you do.

So, for instance, im focusing heavily on bench press currently, so my work involves heavy weight and fewer reps for the most part.

Quick mention, if you have a ni**le phobia, stop on the 24th second...

The pump was too sick, not to check out.

Anyway...

If it's muscle you're trying to build, we now know...

That 6/8 reps can be just as effective as higher volume reps say in the range 12+ on muscle hypertrophy.

How cool is that 😎

The catch?

If you are doing the lower end reps to build muscle...

Do it with complete focus and intent.

Key points...

Squeeze the working muscle hard like you're trying to force a cramp.

Create tension from the off

And continue to squeeze throughout the rep.

Make sure your form is on point to get the best out of the movement.

Machines are especially good for this.

You'll know if you're doing it right when the muscle is burning so much it can no longer finish a strict rep.

That being said.

High reps and high volume do work just as well.

All the recent tests and data show minimal differences in either or.

So choose what's best for you 💪

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Ladies...

I just want to reiterate what i said the other day, that these principles apply to you as well 😃

Theres only really two changes that matter to us normal people when it comes to male / female...

Females recover quicker. To get the best from this?

Reduced rest periods.

Females obviously have the menstrual cycle. Certain parts of the cycle have peaks and troughs of hormone spikes.

You can use this to plan your training.

But that is nit picking.

Unless you're a competitive athlete, your consistency is going to produce way better results 💪

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Do you know Ruppert from Cambridge?Do you know Sinead from Merthyr?How about Pedro from Mallorca?Or Osmond Gold from New...
13/06/2026

Do you know Ruppert from Cambridge?

Do you know Sinead from Merthyr?

How about Pedro from Mallorca?

Or Osmond Gold from New York?

Im going to be wild and answer, no?

Your life, your bubble, is your story.

Everyone else is the main character of their own bubble and story.

I know a lot of people have a fear of the gym...

Being judged

Looking stupid

Falling over

Whatever...

There's a fear of how others perceive you.

I can assure you...

Nobody is watching 👀

Nobody is looking.

Just doing their own thing.

And just like you, they are probably feeling a bit of the fear as well.

But you'd even be surprised how many people will help you out if you ask for help or guidance.

And normally, the bigger more jacked the person, the nicer they are in the gym 💪

They understand how hard it is 🏋

People are not there to laugh or point fingers at you...

The gym, since the good old days of Ancient Sparta has been a place to improve yourself 💪

That's all it is.

You do you.

You're doing great 👊

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Here's a little sales pitch...

My gym is private.

Theres no influences or cameras filming glute bridges.

We have an emotional support dog, Scarla 🐕

He likes everyone, and if he really really likes you?

He will snuggle up and leave you a treat 🌬

If that feels like a safer, more comfortable environment for you to train in?

Come say hello 👋

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Another strong week team! 💪 And another wild friday 😎 Good job 👏________Small Group PT Sessions Run Daily PT sessions av...
12/06/2026

Another strong week team! 💪

And another wild friday 😎

Good job 👏

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Small Group PT Sessions Run Daily

PT sessions available as well 💪

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Address

11 Queens Court, Bridgend Industrial Estate
Bridgend
CF313TQ

Opening Hours

Monday 7am - 12pm
4pm - 9pm
Tuesday 7am - 12pm
4pm - 9pm
Wednesday 7am - 12pm
4pm - 9pm
Thursday 7am - 12pm
4pm - 9pm
Friday 7am - 12pm
4pm - 7pm
Saturday 8am - 10am

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