Amila Wijekoon

Amila Wijekoon Customized Fitness Solutions

22/07/2026

Congradz Movin and the team for the Championship at MCA T10 Cricket Tournament 2026 (TierA)
🏏🏋️

.amila

22/07/2026

Short-distance running enhances the high-intensity anaerobic demands of badminton by improving acceleration, explosive movement, repeated sprint ability, and on-court recovery efficiency.

So sprint-based short-distance running targets the ATP-PC and anaerobic glycolytic energy systems, which are dominant during competitive rallies.

22/07/2026

My biggest and my smallest trainees… training together as partners. 🏸❤️

Wijekoon

22/07/2026

We Run…
to fuel the energy system of a Badminton Player..

22/07/2026

A 120kg × 6 Rep Max Squat at just 13 years old is not built in weeks—it’s the outcome of 3 years of scientifically planned Long-Term Athlete Development (LTAD). 🏋️‍♀️

Every milestone is earned through consistent training, individualized programming, nutrition, load management, recovery monitoring, injury prevention, performance data analysis, and close collaboration with the badminton coach.

This is what happens when you trust the process, not shortcuts.

We are proud to have created many similar success stories through our customized LTAD Strength & Conditioning programs.

Champions are developed, not discovered. 🏆

22/07/2026

3,000 Active kcal in One Day through out 02Badminton and 01S&C training sessions - Scientific Perspective ♻️🏸🏋️🏸

Expending approximately 3,000 active Kilocalories across three structured training sessions (two badminton sessions and one Strength & Conditioning session) represents an exceptionally high training load for a 16-year-old competitive badminton athlete.
Such a workload places significant demands on the neuromuscular, metabolic, and cardiovascular systems, requiring precise nutritional support, optimal hydration, and adequate sleep to promote recovery, adaptation, and reduce the risk of overtraining or injury.

💎Key takeaway: High training loads should always be balanced with evidence-based recovery strategies to maximize long-term athletic development and performance.

22/07/2026

Congradz Navindu and the team for the Championship at MCA T10 Cricket Tournament 2026 (TierA)
🏏🏋️

.amila

24/01/2026

Advanced athletes don’t do Advanced things.. They do basic things Extremely well ✅▶️

15/08/2024

Congratulations Sithuli Ranasinghe for being a Member of Western Province Badminton Team who emerged as the Champions - Badminton Team Competition at 48th National Sports Games 2024. 🏆

Sithuli faced with a grade 1.5 MCL injury at the beginning of 2024 and her RTP story is an another success story of the injury management process of .fitness and S&C Coach .amila .
We thankful for the support given by Dr.Lal Ekanayake - DG Institute of Sports Medicine and Sports Massage Therapists A. Jerom & Manjula for the rehabilitation process.

Sithuli’s dedication and commitment extended to our S&C program is always an example for any athlete. 🏆🏅
amila

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Blue Square Fitness, Heartland Residencies, Millennium City
Ekala

Telephone

+94773709564

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