The FITT House

The FITT House The F**T house is a semi private Personal training, small group training and class studio located in the heart of Wickford high street.

Ben Freeman & David Bottjer provide the community of Wickford with fun, inclusive and sustainable fitness methods.

Sarah did a great job delivering her women's health workshop, me and Dave have actually learnt a lot from it.I thought I...
09/09/2026

Sarah did a great job delivering her women's health workshop, me and Dave have actually learnt a lot from it.

I thought I would share just a small part of what we learnt in the women's health workshop.

We will definitely be running another one in the near future and hope more of you can make it because the information Sarah shared was priceless.

07/09/2026

Core strength we hear this all the time and there are many different variations we can look at with this but today we are focusing on your inner core!

Hot hands a great way to take the traditional plank to the next level. Start with your feet wide to help with balance and as strength improves start to bring your feet closer together.

Copenhagen side plank a big step up from a side plank pushing the obliques to another level but also help with hip adduction strength and stability around the knee.

Rolling plank I think this was the creation from Stuart McGill. The key component of this movement is to not let your knees touch the floor as you transition from each position. The video is sped up slightly but the aim is 5-10s side plank into a 5s plank. Make sure you equal out the sides evenly as you start and finish on the same side.

Get these into your programme and start to feel how strong you can make your core.

05/09/2026

Ben is a very passionate coach, he can however sometimes be a little over enthusiastic 😆😆

Zinc is an essential nutrient your body needs and can only be got from food or supplementation.Zinc is necessary for the...
04/09/2026

Zinc is an essential nutrient your body needs and can only be got from food or supplementation.

Zinc is necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function, and many other processes.

It's critical for the development and function of immune cells and is fundamental to skin health, DNA synthesis and protein production.

Here is a list of foods you can get zinc from:
Pumpkin seeds
Almonds and cashews
Spinach
Oysters
Oats
Beef
Mushrooms
Yoghurt

02/09/2026

You don't have to lift heavy weights to build muscle!

The pre exhaust method is a great way of keeping the compound exercises lighter and still being able to keep intensity high for muscle building.

Do 2-4 reps of an isolation exercise before you train your compound lift, so for example:

Straight Arm Pulldowns before Lat Pulldowns
Cable Lateral Raises before DB Shoulder Press
DB Fly before Bench Press
Hamstring Leg Curls before Romanian Deadlifts

This is purely beneficial for building muscle if you want to increase your strength then you have to do the compound exercises first.

31/08/2026

Listen to your body over what you watch/Ai tells you to do.

This can work either way some days it will mean slow down a little others you will actually have more in the tank!

Use data & technology to assist you not make all your decisions for you 🤷‍♂️

29/08/2026

One of the more fun challenges we can actually do 😆

28/08/2026

Well done Steve for winning our Membership of the month award for August!

Steve is one of the hardest working people in the classes and that is for every session he attends.

No moaning, just a steely determination to keep improving doesn't shy away from a hard session just embraces it as another challenge.

Keep up the great effort Steve that you bring to every session, we look forward to seeing your continued progress at The F**T House.

26/08/2026

The 3-6-9 tri set is a great method I like to use with my clients but also it's great if you are short on time and you want to get the work out in quick and go.

The combinations are endless depending on what your goal is!

Bench Press - DB Fly - Incline Bench Press if you want to focus fully on chest or change the order to which exercise is priority, throw Press ups in the mix or some dips if you feel brave.

Spread yourself across the gym if you can 😆 or keep the workout to one bench and a few pairs of dumbbells the choice is yours.

If you want a quick work out then do the combination in the video, it gets all of your pressing muscles involved in one set.

The other great part of this method is if you're someone like me who likes to lift heavy then you get the perfect start with just 3 reps so you can go pretty heavy.

Because of the nature of the tempos and weights being used you can fatigue the muscle from the strength work to the higher reps and fatigue the muscle from different angles.

Give it a go and love to hear your thoughts on it.

24/08/2026

This may not be the case for everyone but make sure you're not sabotaging all the hard work you're doing by simply having 0 calorie drinks.

Address

Rear Of 38 High Street
Wickford
SS129AZ

Telephone

+447800871190

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