Aedan Valentine

CLIENT SPOTLIGHT: .holz2003 💪

An incredible transformation over the past few months from Herbie — not just in how he looks, but in how he performs and feels.

He’s dropped body fat, built solid muscle mass, and improved his posture all while making some serious strength gains inside the gym - where he’s now comfortably benching well over his body weight and pulling nearly double that on deadlifts 🤯

But get this 👀 - Herbie’s progress hasn’t been linear...

There have been ups and downs and external life factors at play (which we all go through) limiting his availability to get into the gym.

But that didn’t matter.

We worked together to make a plan that accounts for life and adjusted as needed.

Then with his own hard work, effort and consistency Herbie has pushed through and delivered a huge result.

And we’re not done yet.

Well done Herbie 👏

What an incredible night for Sam Pitch last weekend!

Weeks upon weeks of hard training had lead her to this moment and it took some huge guts to get into the ring at the end of it 💪

After a very close 3 rounds of back and fourth Sam’s opponent did just enough to secure the win…

But as a coach watching your boxer perform to the best of their ability on the night is all you could ask for - and Sam definitely delivered!

Whilst we missed out on the win this time it’s just a bump in the road and we now turn our attention back into the gym and carry on our pursuit of weight loss and strength training 🔥🙌

Privileged to be even just a small part of Sam’s Journey and so excited to see where she goes from here 😎

Absolutely amazing work 👊

Honey and salt bananas for the win 🐐

Stop wasting your time mimicking trends that don’t transfer to your sport.

Here’s a few examples and why you SHOULD NOT prioritise them…

❌ Functional / fascia gimmicks
All strength is functional if it increases force. Fascia adapts to load, not buzzwords.

❌ Instability training
Unstable surfaces reduce force. Fighters need to apply force into opponents, not wobble on the bosu.

❌ Random circuits
Fatigue ≠ conditioning. Skill work and sprints builds fight fitness better than lengthy circuits.

❌ High reps, low weight
Doesn’t build max force or power. Muscle burn ≠ punching power.

❌ Excessive isometrics
Useful for rehab, not a replacement for dynamic strength and speed.

⸻

✅ What actually works for contact athletes
• Heavy lifting → raises your force ceiling
• Sprints → real speed, real power, real conditioning
• Plyometrics → elastic explosiveness
• Ballistics (med balls, jumps) → transfer strength to striking

Strong. Fast. Explosive. Durable.
That’s S&C for fighters — not trends.