Wish to take first steps in the journey to a better health, but don't know where to start? Got some extra kilos, that make you uncomfortable in day-to-day life? Or maybe have always been smaller and weaker than people around? It's time to turn the tables and i'm willing to guide you through this process! My areas of expertise are posture&muscular imbalances, functional fitness and strength training.
It`s time to turn the tables!
First photo after re-opening, still Shreddy Krueger, but could have been considerably better.Prior lockdown i was counting calories and eating clean for about 6 months with just a single meal every week that didn't fit the borders of the perfect mould of my nutrition knowledge, after gym doors got shut i lost that last bit of patience and discipline that was holding me together to be the leanest i have been in years for so long, well i guess that was a really necessary break from it to let my body and will power to recover. I'm back and ready for new heights 🥳
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All the contact information and prices on the website are up to date. But my main platforms are facebook and instagram, just click on one of the icons on the top right corner and you will be automatically redirected there!
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Come with me if you want to lift!
In the fitness game since 2012, because of the love for it. Lots of experience, lots of knowledge on hormonal processes, human anatomy, posture and exercise execution techniques. Whatever your goals are, i can help you to improve your health and make you fall in love with yourself forever! Although i own a PT certificate, it means nothing if you haven`t gone through at least a few thousand of workouts to understand every single movement pattern and read hundreds or even thousands of extra articles besides the studies. I live what i preach. It`s not just a hobby, it`s a lifestyle!
Happy and successful 2020!
Felt cute, might even wear a belt and go heavier one day. Last workout this year. Hope you still have enough ambitions left from last one, cause new one won't change much ;)
Cardio is good and some amount is mandatory, but strength training is much more fun and has more benefits, and higher effectiveness for recompositioning the body, be it weight loss or building muscle, it can be used for both. Doesn't matter if you are a man, woman or camel ;)
Video can be viewed here: https://www.facebook.com/trambickis/videos/483727582273452/
Reaching clients goal is a priority, but making them more functional, stronger, healthier and fixing postural, muscular imbalances is not to be left behind. Video can be viewed here: https://www.facebook.com/trambickis/videos/491521825055115/
Specific sports training
Lots of people still have outdated opinion that heavy weight training is going to slow you down and won't help in sports that require speed, stamina and endurance, it can be true and can be completely false. If you mix it with plyometric/explosive training, it will give you more speed and strength than you will ever acquire by just training for your sport, here is a perfect example, only 4th time, maybe total of 10-15 minutes working on the movement and look where it already got me. Video can be viewed here: https://www.facebook.com/trambickis/videos/673578603172921/
Sunday is just a word, don't let it limit you. Keep improving from all angles.
Think of good nutrition and exercising as two wheels for your bicycle, you can try to balance on one wheel, but it won't be long before you fall, you can pay more attention to one wheel and leave other with half of air missing, making it harder to go forward. It's not 70% nutrition and 30% training, it's 100% nutrition and 100% training.
Been ages since i have tried anything close to PR in any of the exercises, today was the closest. Still could have added 5-10% of weight, but is it neccessary? For who? Not for someone who doesn't compete in powerlifting or any other sport, where maximal strength output matters. Risk just outweights the benefits. It's sad to see people "ego lifting" so often, for who? Why? As i mentioned, it's fine, if it has purpose or at least the technique is in check, but quarter squatting 200kg and risking a huge injury that will follow you for rest of the life just to impress your friends? Decision is yours. Stay healthy!
As a natural, non enhanced athlete, most important aspects of your training are the workload (volume, intensity, frequency) that you put your body through and your recovery (stress levels, sleep, genetics, nutrition, training experience). The more advanced you become, the more recovery aspect comes into play, doing volume of 25-30 total sets per workout, working on big body parts (legs, back, shoulders, chest) 3-4 times a week might be alright when you are starting out, but it for sure will take you into a cortisol and overtraining grave as the time goes on. It proved itself multiple times through my training years when following competing bodybuilders advice just won't work, at least when trying to build muscle as a natty. Going from 25 sets to 15-18 per workout has made a huge difference, i feel better, perform better, look better. I continue to burn fat and build muscle simultaneously, which didn't seem possible before. Main idea is to still train hard, but make sure you do it smart. More is often not better.
Accessory leg exercises
One for improving your athletic performance in sports that require maximal muscle contraction in shortest periods of time, like when performing a jump in basketball. Other one for your inner thigh (adductor) muscles that aren't getting much attention during big leg exercises, like squats and hip thrusts, good finisher for your leg day.
Always focusing on perfect technique and muscle activation doesn't really allow for fast and explosive movements, but you should still find at least few minutes a day, week, a month for them, if you train slow, you become slow.
Farmers walk, it won't just prepare you for carrying all your groceries in one trip, it's also a very functional exercise that will work on every single muscle of your body, forget about doing shrugs for traps and wrist curls for forearms, add this one to your routine and you will hit them with higher efficiency while building total body strength at the same time.