Training Tips From Our Community

null

Awaken your potential this summer.

Feel inspired by our community to kickstart or continue your summer train workouts.

null

Aleks is a professional football player at Hong Kong Premier League, a professional football coach, co-founder at A&S Football Center and a model.

1. How many times a week do you workout?​
When I’m in season, at least seven workouts or trainings a week. ​

2. What are your must-haves when working out? 
Hair tie, jump rope, water bottle, goalkeeper gloves, football boots​


3. What are your top three workout/train routines? ​
All three are specific goalkeeper training sessions: ​coordination training , explosive power training and reaction training.

4. What light exercises or stretches do you do on your rest days?
Recovery is an extremely important part of professional football. I even had a coach, who used to say ”sometimes, recovery and nutrition are more important than training itself.” We train every day, therefore recovery is our everyday routine. Here are some points that work for me throughout my career:​

  • -good sleep — probably the most important for me as I always go to bed early and wake up early.
  • -proper nutrition
  • -good stretching after every training session
  • -ice bath after training session
  • -professional massage
null

Alex is a fitness trainer and lawyer from Russia. He coaches competitive weightlifters and MMA fighters.

1. How many times a week do you workout?​
I do three strength workouts a week and four to five times conditioning.​

2. What are your must-haves when working out? 
Weightlifting shoes improve stability while doing Olympic lifts. The heart rate monitor allows me to measure intensity of conditioning workouts​. And also food.

3. What are your top three workout/train routines? ​
5 sets 5 reps of back squats​, 10k running​, benchmark workout ​


​ 4. What light exercises or stretches do you do on your rest days? 
I do a lot of myofascial release and stretching in order to improve flexibility in target areas.​

 

Sweat hard, recover well.​

Balance out your workout routine with a cool-down yoga stretch.​

null

Yusuke is a former Japanese football player who played for the Hong Kong Premier League Club Eastern.​ He is currently the head coach of Hong Kong Third Division club Lansbury and a model.​

1. How many times a week do you workout? ​
Around 3 times (Muay Thai, running and football).​

2. What are your must-haves when working out? 
Protein and amino supplement.​

3. What are your top three workout/train routines? ​
I don’t have a specific to routine that I follow.​

4. What light exercises or stretches do you do on your rest days?
 I stretch with my wife after the kids are asleep. This is good relaxing time for me and also my favourite time.​

 

null

Jen is our very own ambassador from the Hong Kong ifc store. With a degree in sports and exercise science, Jen is a fitness trainer who represents Hong Kong in women’s rugby and competed in bikini fitness competitions.

1. How many times a week do you workout?
​ I like to workout four days a week. 

2. What are your must-haves when working out? 
My gym bag must-haves are: a water bottle, a spare hair tie and my headphones.​ I love listening to loud music while I train - it helps to get me focused, fired up and in the mood to work hard. I always carry a spare hair tie in case the one I use breaks or disappears, and I can’t train without drinking water.

3. What are your top three workout/train routines?​
I don’t enjoy cardio, so I stay away from that. I focus on strength training, which gets my heart rate up and gives me a goal of getting stronger through a variety of movements. I had ACL surgery last year, so I also incorporate knee rehab exercises either before or after my training.​

4. What light exercises or stretches do you do on your rest days? 
Flexibility is definitely an area I need to improve on. I’m currently working on increasing my hamstring flexibility and improving range of motion through my [injured] knee. I prioritise sleep a lot, which helps me recover and perform better. I also try to play the piano daily — this is my form of meditation and is my go-to activity when I’m feeling burnt out or stressed.​
 

Sweat it out through this full body workout with Jen​.

null

Mayara is a multitalented Brazilian athlete and coach based in Hong Kong. She is a health and performance specialist and strength and conditioning coach and is well-versed in working with athletes of all levels.

1. How many times a week do you workout?
I workout six days a week and active recovery like rowing or even swimming on my rest days. 

2. What are your must-haves when working out? 
My water bottle, because it’s important to stay hydrated. Skipping rope and resistance bands are handy workout props that I carry because I can use them for any types of workout wherever I go, whenever I can.

3. What are your top three workout/train routines?
It’s important to be well-rounded, so my workout routines involve stretching and mobility, strength-gymnastics or weightlifting/power lifting, focusing more on technique and conditioning — a mix of all those elements performed at a higher intensity. 

4. What light exercises or stretches do you do on your rest days?
You can’t escape from mobility training — foam rolling, resistance bands and simply stretching those ankles, hips and shoulders. Yoga, meditation and CrossFit complement each other. Having a strong mindset is the most important in my training program. Mind over matter — a strong mindset could get you a long way in CrossFit.