QuickFit NYC

05/05/2026

Train to improve. Not just to finish…
Intensity without intent = just getting tired.
If you’re not focused on how you move, produce force, and execute…
You’re missing the point of training.

sportsperformance speedtraining powertraining agilitytraining movementtraining intentoverintensity qualityoverquantity kaizen continuousimprovement coachlife performancecoaching athletemindset trainsmart getbetter youthathletes eliteperformance sportscoach

02/17/2026

2 Fixes for Real Power…..

Two SIMPLE things people get wrong that is robbing them of the ability to use their HIP and thus any real power.

1 Stay Balanced on the Midfoot!
- You must stay balanced on the middle the foot basically the whole time !
- You only come onto the toes right and the END when you POP your hip through

2 Extend your hip BEFORE your knee!
- The hip must drive over the top of the knee and be the first to extend.
- If the knee extends first you are losing out on all your HIP DRIVE!

SIMPLE BUT EFFECTIVE STUFF


SpeedTraining StrengthCoach
MovementQuality ForceProduction AthleteDevelopment TrainSmarter

10/05/2025

…Sofia

Our little Sofia due Feb 23rd.
Always fun to capture some reactions.
Took mum 5 minutes to figure out the surprise…

09/07/2025

Mentorship with Steven Sahyoun Part 2

Here are some highlights from the final 2 weeks 🙌”

Slide 1
Why S&C Coaches Are Undervalued in the Industry.

Slide 2
Training Proximal & Distal Structures in Rehab

Slide 3
Does Scapula Position Matter?

08/06/2025

Banded ERs Alone Are Not The Answer…..

I constantly see junior athletes repping out poorly executed banded external rotations…
Meanwhile, their upper body strength is non-existent.
It needs to be the other way around.

✅ Start with quality upper body training — pushing, pulling, overhead work with proper form.
✅ Pair it with mobility at the spine, scapula, and ribcage
✅ Then add targeted accessory work (like banded ERs) to reinforce what you’ve built.

That’s how you bulletproof the shoulders — not by cranking out 100 reps of a half-range band exercise before practice.

05/31/2022

03/30/2022

Increase the Incline = Increase Upward Rotation & Serratus Engagement!

If you (or your athletes) struggle with feeling serratus engagement when landmine pressing (or tweaking through the front of the shoulder / neck) slightly adjusting your torso angle will allow for the shoulder blade to wrap that little bit further around the ribcage :). Landmines are a fantastic exercise for building serratus anterior strength, a muscle people are generally incredibly weak in, which is super important for shoulder blade stability !

Key Cues !
- Remember to keep the elbow minimum 1 fist distance from the body to allow the shoulder blade room to move
- Keep one hand on your ribcage to ensure you can feel sarratus activation during the press
- When pressing think about “Reaching” your elbow and shoulder blade forward whilst keeping the shoulder central in the socket
- During the “down phase” ensure you are thinking about wrapping the shoulder blade back smooth into retraction and downward rotation.

08/07/2020

Bicep curls are addictive, look great and are hard to pass up...BUT they often contribute to shoulder issues amongst people who perform lots of loaded pressing movements

COMFORT & FREEDOM > PAIN & VANITY

08/05/2020

You can do it. @ Elwood, Victoria, Australia

11/09/2016

Checkout QuickFit's winter schedule here --- >> quickfitnyc.com/schedule

Just $6 Drop-In classes until December 23rd......join us....s'not that cold :)

09/26/2016

Hey Hey! Benson's NYC have now partnered with QuickFit NYC​ to offer any QuickFit member a special $16 Beer & Burger deal post our NEW Thursday 7pm Q33 at East River Running Track​ ...

Train hard, walk to Benson's NYC, drink a frosty beer, eat a juicy burger, laugh with friends, Enjoy ya' Thursday!
.and yes, the deal is available for members who can't make class :)

Photographs in chronological order.