At Dabbs Fitness, we’re driven by a simple philosophy: real training, real results. We’re not interested in fads or fleeting trends. We focus on what works – evidence-based strength and conditioning that gets you stronger, fitter, and feeling your best.
Our approach to strength and conditioning training is designed to deliver measurable improvements in performance, ensuring that each member achieves their highest potential. Here we make every session count, pushing you closer to your goals with scientifically backed methods and real-world application.
The Dabbs Fitness Philosophy
Our philosophy at Dabbs Fitness is rooted in strength and conditioning principles that are backed by the latest research. Our approach goes beyond the typical group classes and personal training sessions you find at most gyms. Every training session, exercise, rep scheme, and rest period is chosen for specific reasons according to the adaptations we are looking to target. This meticulous approach to our training ensures consistent, measurable results that can support you for the long term.
Our Training Methodology
Full Body Training
Unless our clients have specific requirements or preferences, we typically follow a full body training split with our sessions. This includes all of the primary movement patterns including squat variations, hinge exercises (RDLs, deadlifts, hip thrusts), pushing exercises (bench press, push-ups, overhead press), pulling exercises (rows, pull-ups), lunge/single leg exercises (split squats, lunges, step-ups), and core exercises. Not only does this ensure that our clients get a complete workout every time they are in the gym, but it also prevents muscle groups from lagging behind if a client has to adjust their training schedule or can only workout once/twice per week.
Based on the latest scientific research, full body training seems to be one of the most effective methods for improving strength, power, and hypertrophy (muscle growth). Other training splits, especially body part splits, can be suboptimal as individuals often perform excessive volume per muscle group which only increases fatigue rather than contributing to strength and hypertrophy. Within each workout, 3-6 sets per muscle group seems to be optimal, thus making full body workouts a very efficient method of training.
Compound Exercises
When training for 45-60 minutes, efficiency is key. This is why we primarily use compound exercises that target multiple muscle groups simultaneously in our sessions. Many studies have demonstrated that compound exercises are just as effective as isolation exercises for building muscle and strength. However, compound exercises are much more efficient since they may target two or three muscles at the same time, allowing for maximal benefits in a short period of time.
Conditioning Training
Conditioning work is an essential part of any well-rounded fitness programme, helping to improve cardiovascular endurance, burn fat, and enhance athletic performance. When including conditioning training alongside strength work, time efficiency is key. This is why we include high intensity intervals at the end of every session, allowing clients to achieve maximal cardiovascular benefit in a shorter period of time.
We also include sessions totally devoted to conditioning, providing a more optimal cardiovascular stimulus for our clients since research demonstrates that separating strength and conditioning training into specific days is most effective.
Phasic Approach
At Dabbs Fitness, phase potentiation is a central programming method for both small group and personal training sessions. Phase potentiation is a training approach utilised in elite strength and conditioning to enhance athletes’ performance by dividing training into distinct phases, each targeting specific goals. Typically spanning a few weeks to months, these phases progress from accumulation (focusing on muscle size and endurance), to transmutation (converting size into strength), and finally realisation/peak (optimising strength and power). This structured method offers numerous benefits, including prevention of plateaus, reduced risk of overtraining, enhanced recovery, improved peak performance, and psychological benefits from goal achievement.
With our small group sessions, each month focuses on a specific phase, allowing clients to progress efficiently and experience varied training types. This cyclical approach ensures exposure to each phase multiple times per year, promoting continuous improvement and adaptation.
What Separates Dabbs Fitness From Other Gyms?
Cutting Edge Equipment
At Dabbs Fitness we are proud to be partnered with Eleiko – an elite, global brand known for its unparalleled standards in strength and conditioning equipment. We believe that in order to train like an athlete, you must train with equipment that is designed for the elite. Eleiko’s presence at our gym allows us to do this, providing our clients with the best tools to help them achieve their goals, whether they are a professional athlete or simply someone with a passion for health and fitness.
Personalised Approach
Unlike conventional gyms where clients may feel lost in generic workout routines with minimal coaching assistance, at Dabbs Fitness, bespoke training sessions are a cornerstone of our philosophy. Whether it’s a small group session or a personal training session, we ensure that every workout is tailored to the needs and goals of each client. With our personal training clients, we take time to assess their ability and understand their goals before developing a personalised training programme that adapts over time as our clients progress. In our small group sessions, we can make necessary adjustments according to specific goals, previous/current injuries, or even if there is a difference in ability between clients in the session. This ensures that every client can get the most out of every session, no matter what their training level is.
Elite Coaching
Not only do clients require an elite gym with high quality equipment to train like an athlete, but they also require elite coaching. Here at Dabbs Fitness, we pride ourselves in having some of the best coaches in London, with each one having a Master’s degree in Strength and Conditioning. Our coaches have a wide range of experience in the fitness industry, from working with professional athletes such as rugby players, tennis players, and kayakers, to everyday fitness enthusiasts and everyone in between. We believe that our knowledge and experience is one of the primary factors that sets us apart from other gyms, and our clients’ results speak for themselves.
Example Dabbs Fitness Training Sessions
| Order | Exercise | Sets x Reps | Rest Period |
| A1 | Back Squat | 4 x 10, 8, 6, 6 | 3-5 mins |
| A2 | Dead Bug | 3 x 10 ES | |
| B1 | Romanian Deadlift | 3 x 8 | 2-3 mins |
| B2 | Flat Dumbbell Press | 3 x 8-10 | |
| C1 | Reverse Lunge | 3 x 8 ES | 2-3 mins |
| C2 | Pull-up | 3 x 6-8 | |
| Conditioning | Assault Bike | 5 x 10 Cals | 30 s |
| Order | Exercise | Sets x Reps | Rest Period |
| A1 | Trap Bar Deadlift | 4 x 8, 6, 5, 4 | 3-5 mins |
| A2 | Pallof Press | 3 x 12 ES | |
| B1 | Barbell Hip Thrust | 3 x 8 | 2-3 mins |
| B2 | Standing Dumbbell Press | 3 x 10 | |
| C1 | Single Arm Dumbbell Row | 3 x 10 ES | 2-3 mins |
| C2 | Push-up | 3 x 12 | |
| Conditioning | Rowing Machine | 3 x 500 m | 60-90 s |
Ready to Train Like an Athlete?
Here at Dabbs Fitness we provide the tools, knowledge, and support you need to train like an athlete and achieve lasting results. Ready to invest in your health and take your training to the next level? Contact us today to book in your first session.
