Abante Performance & Fitness

18/10/2026

Sunday vibes: another week in the books. Let’s see what we got up too.

Monday was a bit of my day to day. Vlog type s**t. Honestly, any excuse put search for nice instrumental beats or background music.

Good week of training. Especially after being sick last week. Easing my way back into it. Everything around a 7 RPE, a bit less volume, before ramping up tomorrow.

Doing a mix of rehab/foundational protocols while building strength, power, and playing basketball + padel 2/3 times a week minimum.

I think Zara was made for a guy like me who wants to buy clothes, nothing flashy, and doesn’t want to spend a million dollars doing it.

And I swear they have different stuff in Spain.

One of our new guys Charlie got his first week in. A bit of feedback and tweaking to do. Asked me for a pre-game warm up and then cooked lol.

Not saying it was the warm up but 👀. JK it was all him haha.

JB is smashing it right now. Following the programme to a T and each week his numbers are flying up. Hitting a 100kg power clean with ease weighing in mid to low 70s.

Soaking it up ☀️

Had a nice little post game b**r and pizza with the boys mid-week. Two wins in a row, been playing well.

Weird playing against a zone when other teams lock in on you lol. They’re all older than me but it’s still fun and a great challenge. Have to adapt to different styles and reads.

Found a couple surf spots within 10 min walk from me. Really want to get a board but probably not a smart move (or is it…)

Every Wednesday, I try a new wh***ey at my friends’s bar. Just because. This was smooth can’t lie.

No caption needed

Pizza 🍕 will forever be an Achilles heel for us

Scheming and building - grok bot is pretty sick

One rule I always tell my clients if the 2 out 4 rule. I think my boy Reiss told me about this a while back.

A drink, starter, main, dessert. Can only pick 2.

If you’ve been solid with calories or made room for it, you can have 3.

If it’s a special occasion, do what you want lol.

Cortado, fresh OJ, and a croissant is simply an elite combo that I won’t give up in Spain. Especially in local coffee shops that have been around for hundreds of years.

Appreciate architecture

18/10/2026

Want to stop getting gassed in the 4th quarter? 🏀

One of the biggest mistakes basketball players make is thinking they need to run endless sprints to improve their conditioning.

Realistically, it depends on where you’re starting.

BEGINNER

If you’re not doing much cardio, start with 2–3 sessions per week of 20–30 minutes of jogging, cycling, rowing or incline walking.

Keep the pace easy enough that you can still hold a conversation.

The goal is to build your aerobic base, which helps you recover faster between harder efforts.

INTERMEDIATE

If you already play basketball but struggle late in games, introduce 1–2 interval sessions per week.

Try 15 seconds of hard effort followed by 45 seconds easy, repeated 8–12 times.

You can do this running, on a bike, rowing machine or SkiErg.

The goal is to get better at working hard, recovering and going again.

ADVANCED / ELITE

If you’re already playing at a high level, your conditioning needs to be more specific.

Depending on your basketball schedule, add 1–2 targeted sessions per week.

Try 5–10 seconds of hard sprints, changes of direction or maximum efforts on an assault bike, followed by 20–30 seconds of rest.

Repeat 5–6 times, rest 2–3 minutes and complete 2–3 sets.

The goal is to maintain your explosiveness across repeated efforts, not just exhaust yourself.

Here’s the important part.

If you’re already playing basketball 3–4 times per week, you probably don’t need another 3–4 conditioning sessions.

More isn’t always better.

Your conditioning should complement your basketball, not leave you exhausted before you even step on the court.

The goal isn’t just to be fit. It’s to still be explosive in the 4th quarter.

Want more FREE training templates and resources to help you train like an athlete?

Comment or DM me APF and I’ll send you access to a bunch of free stuff 🤝

16/10/2026

YOU LOVE THAT!?!

16/10/2026

16/10/2026

Happy Friday Y’all 😂

15/10/2026

If you want to train like an athlete, APF is probably where you should start.

There are plenty of great programmes out there.

But after more than 10 years in this industry, coaching people and following programmes myself, here’s what I keep coming back to:

The plan has to work in your actual life.

You might love the idea of training five days a week. But between work, family and playing sport, three might be what you can consistently manage.

So we build around that.

And when things start slipping, sometimes you need someone to give you a kick up the arse. Other times, you need someone to say, “Mate, you’ve got a lot going on. Let’s adjust this.”

That’s a big part of coaching.

Having someone you can ask questions, send a lifting video to, have a laugh with and tell when things aren’t going well.

Someone who knows your goals, your training history and what your week actually looks like.

AI can help you put a programme together. An app can give you exercises to follow. Both can be useful.

With APF, you’ve also got me looking at your feedback, making adjustments and helping you work through the weeks when motivation disappears.

If something needs a physio’s input, we can bring that into the conversation too.

The goal is to help you get leaner, stronger and more athletic, while keeping the sports and activities you love in your life.

A cheap programme can be great value if you can follow it independently.

But if you keep buying plans and falling off, it’s worth asking whether another programme is what you actually need.

DM me “APF” and let’s chat about your goals and the support you’re looking for.

15/10/2026

DM me “APF” for access to free templates, resources and AI prompts to help you build your own training plan and get more out of your sessions 🤙

There’s always context behind the exercises you see online.

Have I done it? Yes or no.

But that alone doesn’t tell you whether YOU should do it.

Your injury history, training experience, schedule, how much jumping you already do and what you can recover from all matter.

Without assessing where you need improvement, it’s hard to piece everything together on your own.

A lot of the guys I work with were already going to the gym.

They needed help structuring their training so the work actually supported their goals.

With plyos, you’ve got lighter, easier contacts that you can generally do more of, and more intense jumps that need a smaller dose and more recovery.

You wouldn’t treat them all the same or go flat out every session.

Want to jump or sprint more often? Cool.

But how much, how hard, and where does it fit around your lifting, pick-up, life?

As you get older, your starting point matters too.

Have you spent years running and jumping, or are you building that foundation now?

Sometimes you need to build more capacity.

Sometimes you already have a solid base and need a better balance of work and recovery.

It’s not about beating yourself into the ground.

AI and ChatGPT can help put a plan together.

The useful bit is knowing what fits you, watching how you respond and adjusting along the way.

That’s what we look at with our clients’ programming.

If you want a starting point for putting more structure into your own training, DM me “APF”.

I’ll send you access to the templates, resources and prompts to help you get going.

13/10/2026

Who you got for ROY? 👇