The Dungeon Athletic

13/01/2026

The Dungeon is back in 2026 with SUCH A GREAT VIBE! So nice to see all the familiar faces back , Kofi and the rugby boys… and an extremely warm welcome to !!!
Welcome to the Dungeon! I hope you enjoy the journey with us as much as we have so far! Truly the greatest crew I have ever worked with!!! You are all legends!

For those of you that is still contemplating joining the best space in Cape Town, and feel second best is not for you anymore, make 2026 your year to better yourself!

14/12/2025

Training has never been natural to me. I have always liked food and sitting down. I started enjoying weight training when I was 17 years old. Running not as much. Always enjoyed paper cuts a little more (that’s a wild analogy)…

It has been a struggle to get into it, but I have found my niche by combining running with what I like the most; (lifting heavy) and mountains. To do well in that I obviously have to get better at running - so now I enjoy the movement more. I will never do a 21, but short and fast feels like the holy grail combined with quality weightlifting and high intensity work.

I am heavy machinery, pushing out a large number of watts to get up a mountain, and steamrolling down it.

The point is this: it’s never too late to try something that you don’t like. You might just end up enjoying it.

It’s all mindset and intention.

Defeat your former self.
Be better than yesterday.

14/11/2025

Yesterday was my brother’s birthday. It always sticks with me. I am still here and while I am I will try my best to live life to the fullest and be kind to my body the way it deserves.

As Socrates said: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”.

It’s true. You have one life and one chance to be the best version of yourself. Don’t waste it. Make time for yourself, so you can make time for others.

07/11/2025

Banded squats for the layman:

Banded squats boost muscle activation, especially in the glutes, and improve your form and power. Here are the key benefits:

- Variable Resistance: Bands increase tension as you rise, making your muscles work harder throughout the squat.

- Glute Activation: Using a band around your thighs forces you to push your knees outward, enhancing glute engagement.

- Better Form: The band helps keep your knees aligned, preventing common mistakes and engaging your core.

- Power Development: Pushing against the band could build explosive strength and speed. (Progression)

- Joint-Friendly: Bands offer smoother resistance, making them great for beginners or those with joint issues.

- Portable and Versatile: Easy to use anywhere, bands let you intensify your workout without heavy equipment.
(Banded barbell squats progression)

Banded squats are a dynamic way to overcome plateaus and build strength effectively!

05/11/2025

If you see videos of me training or training my clients, there will always be similarities. Excessive variation kills progress.
Repetition is key to build strength, power and will give you the best results.
You need consistency and as I always say, you sometimes need boredom too.
Results are NEVER boring.

I see way too much of this “instagram” and “tiktok” type training. Sure it looks great on camera, but it really does nothing.

You don’t have to do push-ups on a bosu. Normal push-ups are just fine and actually more effective for strength and growth.

Trainers, focus on your client’s goals and less on what the world perceives to be “cool”. It’s dumb.

Embrace the boredom. Embrace the results.

28/10/2025

From beginner to advanced. All we do here is defeat the former self and becoming better than yesterday.

24/10/2025

19/10/2025

🏃‍♂️✨ Today was supposed to be a quick run, but the view was so breathtaking that I had to slow down and soak it all in. You know, for me, running has always been more about the mind than the body. Sure, I get that heart rate up, but it’s the mental training that keeps me lacing up my shoes.

I mean, come on—how can you not get distracted by nature? 🦋 It’s like Forest Gump said, “I just kept on running and running…” But let’s be real, sometimes you just have to stop, take a breath, and appreciate the ride.

Running isn’t just about the miles; it’s a meditation, a way to clear the mind while the legs do their thing. The physical gains? Just a sweet bonus! So, go ahead, hit the trail, and remember: there’s always something to be gained, even if it’s just a moment of peace or a fleeting glimpse of nature’s beauty.