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Wharf Life Jan 15-29, 2020 wharf-life.com
by Jon Massey
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working out at another
triathlons and even in one case trek across the Antarctic. He said: “The diversity of the trainers we’ve got is what sets Third Space apart. Whether you’re into martial arts or anything like that, for example, we’ve got boxers, kick boxers, mixed martial artists – we’ve got world champions. We’ve got such a diverse group of trainers who specialise in different areas that we cover pretty much everything our members want. We’ve also got a really good education system in place, so our spectrum of learning, is far in advance of other gyms. “Our academy is basically aimed at turning fitness coaches into personal trainers (PTs), and for part of that they have to go through education programmes. “Then when they become PTs, they have to go through more sessions to be able to move up the ranks, which is why we have different tiers of PT.” And it’s one-to-one training sessions that Alfie recommends for those looking to take their fitness ups a notch. “People can train themselves, and I’m more than happy for them to do that, provided they have a good understanding of what they’re doing and why they’re
level
how personal training and classes at Third Space can help maximise fitness gains
hile the first months of the New Year is traditionally time for beginners to hit the gym, what about those looking to take their workout regimes to the next level? We asked Alfie Wren, an elite personal trainer at Third Space in Canary Wharf’s Canada Square, how members could shake off the festive season and break through their plateaus to reach their goals. The Poplar-born footballer and ironman triathlete specialises in strength training for endurance athletes, helping those who want to run marathons, compete in
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PTs come into their own because we take control of making sure everything’s safe and calculating what a person should do Alfie Wren, Third Space
doing it,” he said. “The main issue people have is with plateaus or getting injured, usually because they don’t have correct lifting technique or they don’t understand how to organise their training into the right cycles. “Suppose we’re at point A right now and your end-goal is at B – what do we have in between that? Those are our cycles. “If, for example, you wanted to get stronger, we wouldn’t waste a lot of time just trying to lift heavy, because you might initially get strong or stronger and then you’ll start to plateau. “Instead we divide the time into cycles to progressively overload your body, allow it to recover, then progressively overload it
again. That way you’re constantly making improvements instead of hitting plateaus. “Overloading is a technical term we use to measure how much load a person has lifted, or how much volume they’ve done. “Overloading is doing more volume than they typically would, as long as they do it within safe parameters. “That’s where PTs come into their own really, because we take control of making sure everything’s safe and calculating what a person should do. “We’ll tell you why we’re doing it but we take the hassle out of trying to figure out what to do – we just show people why something is going to be beneficial. “Rather than you stressing about what you’re going to do next week, and the week after and how long your cycles are, our PTs will take charge of that.” With Wharfers often toiling at desks for long hours, Alfie said the gym could provide help to combat the aches and pains generated, provided people were exercising intelligently. He said: “You see people with very tight hips and chests who have been doing their jobs for a long time. They can get a form
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