COACH: Scott McIntosh
GYM: The Yard Athletic
LOCATION: Fourways, Joburg
AGE: 29
VITAL STATS: BA Sports Science Honours (Cum Laude), SFG Kettlebell Instructor, FMS-1, Certified Personal Trainer
SPECIALITY: Strength and Conditioning for Athletes, particularly Rugby players and fighters.
My specialties in methodology are hardstyle kettlebell training, Barbell strength training and functional movement development.

CLIENT: Bernie Smit
AGE: 34
OCCUPATION: Account Director (Advertising)
Weight: 80,9kg – 76,6kg
Body Fat: 15,9% – 8.2%
Deadlift: Injured – Over 100kg
Squat: Injured – 80kg for 5 sets of 5.
Pull Ups: 3 – 21
Push Ups: 39 – 60
COACH’S NOTES: “Bernie herniated two discs in his lower back in 2010 as a result of a combination of years of incorrect training and a sporting injury. It left him flat on his back in bed, and that’s not the only injury, he also found out that he had an umbilical cord hernia in 2011 and had to have it removed during surgery. After all these issues, Bernie started working with a great physio and bio and began his journey back to fitness. In February 2012, a month after opening The Yard Athletic, Bernie started training with us as a group training member, but with his specific injury history he signed up to become one of my personal training clients. Since then he has achieved brilliant results in terms of both performance and body composition, which is excellent considering where he started.”

WEIGHT LOSS WISDOM: “Consistency and commitment in everything I do,” says Smit. “Rather aim for an overall healthy lifestyle, without getting caught up in the three month transformation mumbo jumbo!”

FAVOURITE EQUIPMENT: Barbell, kettlebell and Prowler
“To be honest I’m not into ‘cutting-edge’ training equipment – the equipment industry is clouded with people trying to make a quick buck with products that aren’t backed by legit results or science. I favour good old barbell, kettlebell and bodyweight training. These are tried and tested methods that have been getting results for centuries. The best athletes and coaches all rely on heavy loads and efficient movements using simple old school pieces of equipment. Of course there are a few new pieces of equipment that can be added to the mix but they will never become the main go to tools. I have gotten a lot of great use out of loaded sled training over the last few years, particularly with the Prowler.”

BEST ADVICE: First move well, then move often
“This comes from Gray Cook and it speaks to the idea of trying to build fitness on top of dysfunction. If you have faulty movement patterns, you’ll use the wrong muscles and compensate and end up hurting yourself before you achieve your goals. Take a step back improve your function, sort out your niggles, correct your movement patterns then slowly add more workload.”