Strong starts Monday 14th Nov.
Fortis Training Systems
Nearby schools & colleges
Stable Lane, Londonderry
Street Columb's Court, Londonderry
Bishop Street, Londonderry
Apprentice Boys Memorial Hall
Top Floor Studio The Playhouse Artillery Street, Londonderry
Unit 16 Rath Mor Business Park
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Fortis Training Systems, Personal coach, Derry.
Cathal had tried the gym before but with varying success.
Jumping into the odd class and jumping into mates sessions here and there.
With his big day coming up and wanting to feel comfortable in his suit, he knew he had to make a change and reached out to Fortis.
Not only did cathal feel comfortable and look fantastic on the day, hes created a life long habit with strength (straight back to the weight room the week after!)
Hes stronger, fitter and as a by product leaner than ever.
All of this was achieved by simply following our basic nutritional principles and 𝟐 𝐡𝐨𝐮𝐫𝐬 of dedicated strength training weekly!
DM us today to book your intro
Strong starts here. Nov 14th.
In under a week we officially open the doors to our new members. Just crossing the T's and dotting the I's for the next few days and gradually unveiling to current members who have patiently waited for the updated facility.
No spoilers... just yet
R. had fallen away from strength training after suffering a life changing injury a number of years ago.
After doing bits and bobs in the gym post surgery and rehab, he found himself spinning the wheels, programme hopping and making his way around the machines (sound familiar?). He decided to make the leap and joined Fortis.
As you can see the results are unbelievable.
This physical change was a by product of R's diligent commitment to his habits and strength training.
As you can see from slide 2, it was a gradual process over a number of months and he continues to progress to this day.
His results have permeated into his day to day, helping him keep up with his young family and even being someone who enjoys training on holidays!!
Well done R.
Fat loss system.
More impressive stuff from G. here! G. has not only lost close to 20lbs but he has gained significant lean tissue, all whilst balancing a hectic work/life balance as a doctor.
This was a gradual process (see slide 2). Note: How we encoroprated a period of maintenance to bust through plateaus in round 2 of our fat phase!
We're proud at FORTIS to have an ever growing base of health care providers on our books who trust us to look after their well being.
Well done G. Next stop. Significant muscle gain!
Fat loss system.
Impressive stuff from K. here! K. has not only lost over 25lbs but he is the strongest and most resilient he has ever been whilst approaching 60!
This was a gradual process (see slide) achieved via a blending of science and anecdotal information gathered of the last 10 years of coaching.
To think all of this was achieved with x2 coached sessions a week.
Well done K.
Between jobs and familys most adults simply dont have the time for 6 sessions a week.
Swipe, If you want bang for your buck on a limited time budget.
Only a few days left and we're all chomping at the bit to get back to the gym.
However going hard right out of the gate probably isnt your best bet!
Swipe left to find out why and get the most out of your training over the coming weeks.
Our small group training is exactly that.
These sessions are limited to 3:1 with individual programming and a full range of equipment for each member, All within a private environment.
With SGPT becoming ever more popular and subsequently more bastardised (glorified bootcamps) we take a lot of pride in our group format.
So if you're fed up of fighting over a kettlebell and want a personal training experience at the fraction of the price...
there is 1 place now available in our next upcoming cycle
Secure your spot today 📨
#mobility #strength #athlete #grouptraining #strengthandconditioning #athleticperformance #hamstring #sports #personaltrainer #strengthtraining #injuryprevention #gymnastics #fitnessmotivation #gym #power #sportsmedicine #sportscience #running #sportstherapy #weightlifting #sportsnutrition
Our small group training is exactly that. These sessions are limited to 3:1 with individual programming and a full range of equipment for each member, All within a private environment. With SGPT becoming ever more popular and subsequently more bastardised (glorified bootcamps) we take a lot of pride in our group format. So if you're fed up of fighting over a kettlebell and want a personal training experience at the fraction of the price... there is 1 place now available in our next upcoming cycle Secure your spot today 📨 #mobility #strength #athlete #grouptraining #strengthandconditioning #athleticperformance #hamstring #sports #personaltrainer #strengthtraining #injuryprevention #gymnastics #fitnessmotivation #gym #power #sportsmedicine #sportscience #running #sportstherapy #weightlifting #sportsnutrition
𝟕 𝐃𝐀𝐘𝐒. Countdowns on.
The new normal
Who's itching to get back to the iron?
This is probably what the new normal will look like @ FORTIS.
3 people (inc. Coach) in a 55m2 room.
Each person has everything they need.
Sitting on this until we get the go ahead but who would love a set up like this right now?!
Here's some simple ways we've progressively overloaded in the HB S&C programme!
Pick one of each and sprinkle it some where in your training week.
Worry about the fundamentals and not the fluff
Try incorporating higher velocity, 'power' based movements into your home based routines!
We typically like to pair an upper/lower explosive movement prior to the meatier part of the session. Think of it as a continuation of the warm up.
Dip your toe and try some of the less challenging movements OR give the one above a go!
Looks easy? Give it a go (tag us in any fails 😂)
Tired of jogging?
Next time You want to get some cardio/conditioning in. Why not try this recovery mobility circuit from our HB S&C programme.
We've implemented these in our group sessions for quite some time and they are surprisingly more challenging than they look!
📌 Complete each movement for 30s
📌 Mindfully do each station (quality over quantity)
📌 Move straight to the next station I.e. no breaks
📌 keep an eye on your HR (130-150BPM) or just a 7/10 effort
📌 Repeat for 30mins
Mobility circuits are a nice way to break up the monotony of running everyday, train your aerobic system and get you to spend some time working on those imbalance you've picked up along the way.
Give it a go and feel free to tag us if you do
"Don't just get by. Get better"
With the uncertainty around training at the moment why not invest in the certainty of a programme that WILL make you fitter, leaner and a more well rounded adult or athlete.
This is a programme that is perfect for those who want to to see progress during lockdown.
- 24 sessions
- Mixture of strength and conditioning
- Exercise index
- YouTube demos
- App access to record and review
All for £1.66 a session!!
Another sneak peak of the foundation week of HBS&C.
The programme has been running for nearly 2 weeks with our members and with the weekend (?!) Coming up everyone deserves a trip to the arm farm.
Next week we move to delivery via the app and guided YouTube tutorials.
Taken a break from training and want to get back at it? field sport athlete who's season has been pushed back?
Reach out and we'll take it from there
My mother's new coffee table. She's not exactly sold on it.
Minimal equipment, no problem. This is a sneak peak of the foundation week of HBS&C programme.
The sessions will get progressively tougher but use this template to get started.
Want in on the remainder?
finishing his peak with;
Squat @152.5 (22kg PB)
Bench @ 115kg (20kg PB)
Deadlift (10kg PB)
*see Instagram for other pbs*
Ciaran achieved all this via our strength system despite having a hectic work schedule. (sound familiar?!)
You want to get strong? Book in for your free movement screen today
Big month coming up @ FORTIS
We love to sandwich in some mobility drills ("fillers") between our meatier movements at fortis.
This can slow down over zealous athletes, make us focus on the boring stuff that NEEDS to be done and may have a training effect on deconditioned adults and athletes.
The biggest take away for you however, this is up to an additional 8 mins stretching per session.
Say you train on average 3x weekly. That's 𝐨𝐯𝐞𝐫 𝟐𝟎 𝐡𝐨𝐮𝐫𝐬 of stretching added yearly.
Beats standing about waiting for the next set to kick off! See above for an example (A3: wall slides)
Probably my most frequently asked question.
Even though we have a lot of athletes come through the door it doesn't mean we're exclusively for sports performance.
We work with blank slates to seasoned gym vets.
figuratively and literally going from strength to strength.
25kg increase across the board in the big 3 this week (Squat, bench, deadlift). (10kg pb shown)
Nice little taper then onto the real Pbs.
Recreational or competitive grappling athlete and want to know how to support your training off the mats and in the gym?
Check our instagram page to see some examples being performed.
Not sure how to apply this? That's our job
(Remember that ultimately the best way to get better at your sport is your sport.)
In nearly every session we take at Fortis there is some element of medicine/slam ball work. Regardless if your an adult or athlete power training is crucial for performance, injury prevention and improving longevity in and outside of the gym.
Click to find out why!
Instability creates stability.
We love bottoms up variations
at fortis especially for our overly mobile adults/athletes.
There's a lot going on here and there's a lot of reasons why we do them.
Swipe left to see what exactly Michael is training
"𝘚𝘩𝘰𝘶𝘭𝘥 𝘐 𝘨𝘰 𝘬𝘦𝘵𝘰? 𝘏𝘰𝘸 𝘮𝘢𝘯𝘺 𝘨𝘳𝘢𝘮𝘴 𝘰𝘧 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘴𝘩𝘰𝘶𝘭𝘥 𝘐 𝘩𝘢𝘷𝘦? 𝘐'𝘮 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘨𝘰𝘪𝘯𝘨 𝘱𝘭𝘢𝘯𝘵 𝘣𝘢𝘴𝘦𝘥? What s𝘶𝘱𝘱𝘭𝘦𝘮𝘦𝘯𝘵𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘐 𝘵𝘢𝘬𝘦? 𝘚𝘩𝘰𝘶𝘭𝘥 𝘪 𝘥𝘰 𝘏𝘐𝘛𝘛 𝘰𝘳 𝘊𝘖" Etc.
The secret sauce to progression? Doing the fundamentals very well and cosistently.
If you aren't hitting the big 3 above, I probably wouldn't worry about the smaller details.
Well done to a number of the boys from Na Magha today on winning an Ulster title with st.columbs.
Lots of work on and off the pitch from these lads.
Remote client spotlight
taking his old 1RM and change for a spin as his new 3RM (160kg x1➡️ 162.5 x3).
A few weeks off our peak.
Sidenote: Ciaran setting a client PB of worst technique video I've received. Well done on this achievement 😂
Textbook demonstration from Caolan completing one of our med ball progressions.
Why? Field sport rarely happens on the spot or with two feet square under neath us.
We are doing a lot of cool things here on a deeper level but in reality we are trying to make things as athletic as possible.
Who woulda thought
Small groups coming early 2020. Details next week
Programming for youth athletes
The snap shot of the programme above could be used for just about any youth athlete. (soccer, gaelic, hurling, hockey etc.)
Pick the appropriate progression and execute in that format.
Note: see instagram for video of two youth soccer players that have progressed onto these more challenging variations of the squat, press up etc. Don't jump in with these.
Not sure where to start? Have a child you want to see progress in their chosen sport?
Leave it to us.
DM for youth prices
Alot of our ground based strength movements are performed in a split stance.
Most of life doesn't take place with 2 feet square underneath you.
Think running, twisting, hopping, throwing etc.
Positions like this will bullet proof Your core, pelvis and spine to the real world!
A great display of rotational power here from Oisin.
Visit the Instagram post below to see why and how we incorporate these movements into our sessions for field sports.
Hurler, hockey, cricket or even ju jitsu athletes could all benefit from these powerful twisting actions.
Not an athlete? So what! Medicine ball work is included in most of our adult programmes.
Why? More on this later in the week.
You only have a few hours in the gym each week and want to get the most bang for your buck with what little time you have?
Try the rocks, pebbles and sand analogy. swipe for more.
The take away? If you are able to identify the important movements to achieve your goals (the big rocks), It's ok to procastinate on the smaller pebbles and definitely the sand.
This will stop you from over obligating your limited time to smaller movements that distract you from the bigger goal.
I.e. spending 15 mins on your sand (biceps) might be better spent on a rock (bench press) if your goal was to be stronger
Perfect for those busy professionals who can just about squeeze 2-3 hours in each week.
@ Derry, Northern Ireland
If you're somebody who can only make 1-3hrs a week for the gym you're probably better picking some heavy hitting multi joint/muscle movements than using your limited time on isolation work!
You've heard the saying "kill 2 birds with one stone"
why not 3 or 4 birds? 🦅
Swipe left to see what exactly Gary is training here
Outside of our big rocks, The adult to athlete programme focuses on the pebbles. The smaller more precise movements that focus on minimising imbalances, bullet proofing your joints and increasing unilateral strength.
Stevie perfectly demonstrating one of upper body pebbles, the single arm DB press.
A lot more here than meets the eye.
New facility who dis?!
Going forward I will be operating out of Aspire Performance working along side my mentor Kyle Wallace
Aspire is a sports performance facility designed to provide elite training to athletes and adults of all ages and abilities.
This facility has both professional athletes and weekend warrior gracing it's doors with head coach Kyle having experience to Olympic levels.
Most notably it's a 𝐟𝐮𝐥𝐥𝐲 𝐩𝐫𝐢𝐯𝐚𝐭𝐞 closed door experience. So when you walk in, it'll be me, you and the weight room.
Perfect for those who want a no nonsense training experience or those who are simply intimidated by the weight room.
Interested? Schedule your consultation today
To utilize science, discipline and passion to get you the results ethically (drug free) and effectively. (Long term maintainable changes)
🔸️ Improve your performance
🔸️ Decrease your risk of injury
🔸️ Educate you
🔸️ 𝐆𝐄𝐓 𝐑𝐄𝐒𝐔𝐋𝐓𝐒
Be it performance on the pitch or simply looking, moving and feeling better than ever.
By using tried and tested performance systems we create accountability between coach and client and as a team get the results!
𝘞𝘢𝘯𝘵 𝘵𝘰 𝘴𝘦𝘦 𝘸𝘩𝘢𝘵 𝘪𝘵'𝘴 𝘢𝘭𝘭 𝘢𝘣𝘰𝘶𝘵? Message 𝘵𝘰 𝘴𝘦𝘵 𝘶𝘱 𝘺𝘰𝘶𝘳 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯
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