Alpha fitness pt

Alpha fitness pt Alpha Fitness personal training & massage therapy

At Alpha Fitness we work with individuals on a close 1.2.1 PT basis finding training that works for you and suits your life structure, utilizing the most up to date scientifically proven training techniques and equipment available. Alpha fitness is built on the fundamentals that no two clients are ever the same, everyone reacts differently and everyone is an individual, so each client we train has our full and undivided attention. This means we can design programs that take advantage of a person’s strengths and addresses their weaknesses, giving accurate nutritional advice and also tend to those aches and pains with our massage therapy unit.

Clients performing a perfect Landmine Single-Arm Press — one of the best overhead pressing variations for real-world st...
20/11/2025

Clients performing a perfect
Landmine Single-Arm Press — one of the best overhead pressing variations for real-world strength and shoulder health.

This movement forces you to stabilise through the core, control the bar path, and press with power without putting unnecessary stress on the joints. It’s perfect for anyone who struggles with traditional overhead presses or wants to improve shoulder stability and mobility.

Key Technique Points:
🔹 Staggered stance for total-body stability
🔹 Core braced, ribs down
🔹 Press up and slightly forward, following the bar’s natural arc
🔹 Control the lowering phase — no dropping the elbow
🔹 Keep the shoulder packed and avoid shrugging

This is a great example of how strength training isn’t just about lifting heavy — it’s about learning how to move properly, safely, and efficiently. When you master the basics, everything else becomes easier.

Train smart. Move well. Build strength that lasts.

Barbell Back Squat with client Sam Step-by-Step TechniqueThe back squat is one of the best exercises for building lower...
19/11/2025

Barbell Back Squat with client Sam
Step-by-Step Technique

The back squat is one of the best exercises for building lower-body strength, muscle, and power. Here’s how to perform it correctly 👇

1️⃣ Set Up

Position the bar across your upper traps, not your neck.

Grip the bar just outside shoulder width and squeeze your shoulder blades together.

Step under the bar, stand tall, and lift it off the rack.

2️⃣ Foot Position

Step back and set your feet shoulder-width apart.

Toes should point slightly out (around 10–20°).

Keep your weight balanced across your whole foot.

3️⃣ Bracing

Take a deep breath in and brace your core like you’re about to take a punch.

Keep your chest up and spine neutral.

4️⃣ The Descent

Push your hips back first, then bend your knees.

Keep your knees tracking over your toes.

Control the movement—don’t drop fast.

5️⃣ The Ascent

Drive up through your heels.

Keep your chest up and core tight.

Exhale as you push back to standing.

6️⃣ Key Tips
✅ Heels down at all times
✅ Avoid rounding your lower back
✅ Control every rep
✅ Focus on depth—hips below parallel if mobility allows

17/10/2025

Alpha Functional Force – Part 2


When strength meets purpose — results follow.

This session doesn’t stop at sweat; it’s built to push limits and condition both body and mind.

From sled rope pulls and sledgehammer tyre slams to 100kg deadlifts, every rep builds functional power for life and sport.

Progress isn’t built in comfort — it’s built right here 💪
@

Here’s JB 4 weeks ago performing a chest-supported row on the Primal machine 💪This piece of kit is designed to complete...
17/10/2025

Here’s JB 4 weeks ago performing a chest-supported row on the Primal machine 💪

This piece of kit is designed to completely eliminate momentum, forcing the back muscles — lats, rhomboids, and rear delts — to do all the work. Keeping the chest locked against the pad as much as possible, allows for a deep stretch and powerful contraction through the full range. But remember folks as fancy as this piece of kit is there's nothing you can't do with just a set of dumbbells 👌

Progression here isn’t just about stacking on more plates.

It’s about improving control, range, and intent — mastering tempo, squeezing harder at the top, keeping tension where it belongs, and moving better every week.

Quality reps > heavy reps every time 🔥

16/10/2025

Alpha Functional Force – Part 1”

Power. Precision. Purpose.

This isn’t your standard gym session — this is functional performance training.

From battle ropes to tractor tyre flips and burpees, every movement here builds real-world strength, endurance, and grit.

Training the body to move as one unit — powerful, explosive, efficient.

Welcome to the grind 🔥

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After grinding through his cut earlier this year, jumped in for a spontaneous shoot 📸💥 Now the mission has shifted — st...
02/10/2025

After grinding through his cut earlier this year, jumped in for a spontaneous shoot 📸💥 Now the mission has shifted — strength and size are the main priorities. IT'S BULKING SESSION



Everyone wants instant results these days.But the truth is, fitness doesn’t work like Amazon Prime — you can’t just orde...
02/10/2025

Everyone wants instant results these days.
But the truth is, fitness doesn’t work like Amazon Prime — you can’t just order abs and get them delivered tomorrow.

If you’re not ready to enjoy the process, show up on the days you can’t be bothered, and choose your long-term goals over nights out or constant junk food… then this lifestyle isn’t for you.

Results don’t come from quick fixes — they come from consistency, patience, and sacrifice. The question is: what do you really want more?

"After a hard-earned year, completed his cut phase a few months ago, but we thought, why not do a little impromptu shoo...
29/09/2025

"After a hard-earned year, completed his cut phase a few months ago, but we thought, why not do a little impromptu shoot anyway 💪 The focus for the rest of the year is on building strength and size, and he’ll be coming back bigger and better for the competition. Watch this space!

"

Something exciting is coming 👀 with client watch this space.
07/09/2025

Something exciting is coming 👀 with client watch this space.

Seated Dumbbell Lateral Raise PT Top Tip 💪One of the best isolation moves to build wider, rounder shoulders by targeting...
26/08/2025

Seated Dumbbell Lateral Raise PT Top Tip 💪
One of the best isolation moves to build wider, rounder shoulders by targeting the lateral delts. Being seated helps reduce momentum, so you can really focus on form and control.

🚫 Common mistakes:
– Shrugging the shoulders (turns it into a trap exercise)
– Leading with the hands instead of elbows
– Swinging or using momentum
– Raising too high and losing tension on the delts

Keep it smooth, stop at shoulder height, and keep tension where it belongs — on the side delts 🔥


Stop expecting growth in a deficit.Here’s the science ➡️ Muscle growth requires energy availability. When you’re in a ca...
26/08/2025

Stop expecting growth in a deficit.

Here’s the science
➡️ Muscle growth requires energy availability. When you’re in a calorie deficit, your body prioritizes survival — repairing and maintaining, not building.
➡️ To actually build new muscle tissue, you need a caloric surplus so the body has enough energy to fuel protein synthesis and recovery.
➡️ Yes, you may gain a little fat, but that’s the trade-off for growth. The surplus doesn’t have to be huge — even +200–300 kcal above maintenance, with sufficient protein, is enough to trigger hypertrophy while keeping fat gain minimal.

The basics never change:
✔️ Progressive overload in training
✔️ Adequate protein intake (1.6–2.2g per kg of bodyweight)
✔️ Proper sleep & recovery
✔️ A slight surplus of calories

🍽️ Start eating. Start growing. Build the muscle first — you can always cut later. 💪

Landmine RDL PT top tips 🔥One of the best movements for building your hamstrings, glutes & lower back. The landmine setu...
26/08/2025

Landmine RDL PT top tips 🔥
One of the best movements for building your hamstrings, glutes & lower back. The landmine setup keeps the bar path controlled so you can really focus on that hip hinge.

🚫 Common mistakes:
– Letting the bar drift too far away
– Rounding the lower back
– Squatting instead of hinging at the hips

Keep it slow, feel the stretch, and drive through your glutes on the way up 💪

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Norwich
NR21EA

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+447584413299

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