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Rey Oliver | Strive S&C Coaching(@strivecoachinguk)'s profile avatar HD Profile

Rey Oliver | Strive S&C Coaching

@strivecoachinguk

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Father | PT + S&C Coaching | SEN High Level Tutor
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“Yup, that’s me. You’re probably wondering how I ended up in this situation…” Well, it was a little while back now. This photo was taken a few days after a serious car accident while I was serving in the Army. I was alone and unconscious in the car for around 3 hours on an early morning in late November, with nobody knowing where I was. When I was eventually found, I had to be wrapped in foil to maintain my body temperature. Looking back, I realise just how lucky I was. The damage was extensive: • Right patella: completely broken, held together with figure-of-8 wiring and pins. • Left tibia: complex open fracture, with the bone coming through the skin. An external fixator with 5 pins was used to put everything back into place. • Facial lacerations, internal bruising and plenty of blood. I spent 4 weeks in hospital, 3 months in a wheelchair and over a year in rehabilitation. I remember very little from those first couple of weeks. Being fed through a straw by my mum is one of the few clear memories — the morphine and other medication made most of it a blur. As a serving soldier, I was fortunate to spend 6 weeks rehabilitating at Headley Court, alongside some incredible fellow soldiers — even meeting people like Ozzy & Sharon Osbourne and Harry Redknapp along the way. Since that day, I've had 7 operations on my legs, the most recent in July 2025. Doctors warned me that I might struggle to walk properly again because of the complexity of the injuries. Thankfully, I did — and a few years later I went on to run the @londonmarathon for @keechhospice. My knees aren't getting any better, and I've developed a significant asymmetry that may eventually require major surgery with up to a year of recovery. For now, I'm pushing that back as long as I can. Sometimes I look at this photo to remind myself how far I've come. One thing I know has helped me continue living and training relatively normally is strength and mobility training. Careful programming, consistent strength work and regular mobility have helped keep my legs as strong, capable and mobile as they can be. 💪 by @strivecoachinguk
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2 months ago
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On what would have been my brother @danielhealey54 @dandanforever_ birthday today 💙🎊 We used to do this variation regularly back in the early 2010s. I believe Tom Hardy did it prior to filming the role of 'Bane' in Batman. 50 Reps 10 x Normal Pushups 10 x Diamond Pushups 10 x Wide Pushups 10 x Fingers Out Pushups 10 x Fist Pushups No dropping to the knees and repping out until you complete the 50 reps. Give it a go! 💪 #StrengthCoach #StrengthAndConditioning #Strength #Gym #PushUps taken in Kent, United Kingdom by @strivecoachinguk
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5 months ago
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Nordic hamstring curls are brutal… but for good reason. 🦵🔥 If your goal is stronger, more resilient hamstrings, don’t rush the lowering phase. The magic happens in the eccentric (lowering) portion of the movement — where the hamstrings are lengthening under load. Research consistently shows that slow, controlled eccentric training can improve hamstring strength and reduce injury risk, especially in sports involving sprinting, acceleration, and deceleration. A few important cues for you👇 ✅ Slow the eccentric down Think 3–5 seconds lowering. ✅ Maximise time under tension The longer your hamstrings are working through the eccentric phase, the greater the stimulus for strength and tissue adaptation. ✅ Control > range You don’t need to make it all the way to the floor. Stay in control for as long as possible and use your hands when needed. ✅ Quality reps only This isn’t a high-rep exercise. A few controlled reps done well > lots of rushed reps. A few sets of 5 reps will suffice. Hamstring strains often happen when the muscle is lengthening at speed — so training strength in these longer positions matters! Slow it down. Own the eccentric. Build resilient hamstrings. 💪 ...AND! ⚠️ Always ensure you are properly warmed up before jumping into nordics! Towards the end of a leg session as a sort of 'hamstring finisher' is a good choice! Biceps Femoris Image : Cleveland Clinic, 2025 @clevelandclinic Source: Llurda-Almuzara L, Labata-Lezaun N, López-de-Celis C, Aiguadé-Aiguadé R, Romaní-Sánchez S, Rodríguez-Sanz J, Fernández-de-Las-Peñas C, Pérez-Bellmunt A. Biceps Femoris Activation during Hamstring Strength Exercises: A Systematic Review. Int J Environ Res Public Health. 2021 Aug 18;18(16):8733. doi: 10.3390/ijerph18168733. PMID: 34444481; PMCID: PMC8393607. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8393607/ #strengthtraining #research taken in Kent, United Kingdom by @strivecoachinguk
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5 months ago
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HIP STRENGTHENING 🍑⚡️🏃‍♂️ Strong hips are one of the most underrated foundations for movement, strength, athletic performance, and long-term joint health. Your hips play a huge role in how you walk, run, squat, lift, change direction, balance, and generate force. Weak hip muscles can contribute to poor movement mechanics, reduced power output, and even discomfort in areas like the knees and lower back. For me, hip strength has become even more important following serious lower limb injuries. Building strong, resilient hips helps improve stability, movement quality, and overall lower body function. Here are 3 great hip strengthening exercises we use 👇 1️⃣ Straight Leg Lifts A simple but effective exercise for strengthening the hip flexors and anterior hip musculature, while improving control through hip flexion. ✅ Improves hip strength and control ✅ Helps with walking, stair climbing, and leg drive ✅ Useful for lower limb stability and rehabilitation 2️⃣ Banded Knee Raises Adding resistance to knee drives helps strengthen the hip flexors and stabilisers, while also improving single-leg control and coordination. ✅ Builds stronger hip flexors ✅ Improves sprint mechanics and running efficiency ✅ Enhances balance and lower body stability 3️⃣ Hip Circles A fantastic drill for improving hip mobility, control, and muscular endurance through multiple planes of movement. ✅ Improves hip stability and joint control ✅ Helps maintain healthy movement through the hips ✅ Useful for sport performance, warm-ups, and injury prevention 💡 Why strong hips matter? For day-to-day life, strong hips improve walking, climbing stairs, balance, posture, and overall movement quality. For the gym, they improve squat mechanics, deadlift strength, stability, and force production. For athletes, strong hips are essential for sprinting, jumping, acceleration, change of direction, and reducing injury risk. Strong hips don’t just help you perform better — they help you move better. 💪 #hipstrength #hipmobility #strengthtraining taken in Kent, United Kingdom by @strivecoachinguk
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5 months ago
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Learning the Olympic Snatch 🏋️‍♂️ Putting in the work as I prepare for my upcoming assessment to coach the Olympic lifts – the Snatch and Clean & Jerk. Olympic lifting is one of the best tools for developing full-body power, but the benefits go far beyond that: ✅ Explosive strength & power development ✅ Improved coordination and athleticism ✅ Better speed, balance, and body awareness ✅ Increased mobility and stability (especially through hips, ankles, shoulders & thoracic spine) ✅ Stronger posterior chain and core engagement ✅ Greater force production that carries over to sport and performance That said… the Snatch is definitely a process to learn 😅 It’s a highly technical movement that takes patience, repetition, and a lot of practice to dial in. One of the most effective ways of learning and coaching the lift is through the top-down method — breaking the movement into smaller pieces and learning positions before putting everything together. Rather than going straight from the floor, you start with the final positions and work backwards through the movement pattern, building confidence, timing, and mechanics step by step. Similar to the progression shown here, the lift can be broken down into manageable phases to make learning more effective and less overwhelming. Progress over perfection. The goal is to build solid movement quality first — speed and load come later. Any Olympic lifters/coaches here — what helped your snatch technique click? 👇 #OlympicLifting #OlympicWeightlifting #Snatch taken in Paddock Wood, Kent by @strivecoachinguk
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5 months ago
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When that protein delivery arrives 💪 . . . #Protein #StrengthTraining #GymMotivation taken in Paddock Wood, Kent by @strivecoachinguk
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5 months ago
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LOWER BODY PLYOMETRICS ⚡️🏃‍♂️💥 Despite having arthritis in both knees and most of the meniscus removed in my left knee following serious leg injuries, I’ve still been incorporating lower body plyometrics into my own training. One thing I’ve found especially helpful is shifting the focus toward intent and quality of movement rather than high volume. Being explosive with each rep, managing load appropriately, and keeping total contacts sensible has allowed me to continue training power while respecting my joints. Plyometric training is one of the most effective ways to improve explosive strength, power output, speed, and athletic performance. Whether your goal is to jump higher, sprint faster, become more explosive in sport, or simply build stronger and more resilient legs — lower body plyometrics deserve a place in your training. Here are 3 powerful lower body plyometric exercises we use 👇 1️⃣ CMJ into Concentric Jumps Starting with a Countermovement Jump (CMJ) and transitioning into concentric-only jumps helps develop rate of force development and explosive intent. ✅ Improves jump performance ✅ Develops lower body power ✅ Reinforces rapid force production 2️⃣ Box Jumps A great tool for training explosive output while reducing landing impact compared to repeated ground contacts. ✅ Improves triple extension power (hips, knees, ankles) ✅ Enhances coordination and athletic explosiveness ✅ Useful for both strength athletes and field-based athletes 3️⃣ Depth Jumps One of the most advanced plyometric drills — stepping off a box and reacting quickly into an explosive jump trains the body’s ability to absorb and rapidly produce force. ✅ Improves reactive strength ✅ Enhances sprinting, jumping, and change of direction performance ✅ Develops tendon stiffness and elasticity for athletic movement 💡 Why lower body plyometrics? For strength athletes, they improve force production, explosiveness, and power transfer into lifts. For athletes, they enhance speed, acceleration, jumping ability, agility, and overall sport performance. The goal isn’t just to jump — it’s to become more powerful, reactive, taken in Tonbridge, Kent by @strivecoachinguk
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5 months ago
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🔥 Tight hips after training? Try these 3 stretches to improve hip mobility & flexibility. Because these are static stretches, they’re best done after a gym session when your muscles are warm, or at home as part of a mobility routine to help reduce stiffness and improve movement over time. 👇 Here’s how to do them properly: 1️⃣ 90/90 Hip Rotations Sit on the floor with both knees bent to 90° — one leg in front and one to the side. Keep your chest tall and rotate between sides in a controlled manner without lifting your hips excessively. Focus on smooth movement through the hips rather than forcing range. 2️⃣ Piriformis Stretch Variation Lie on your back or sit comfortably and cross one ankle over the opposite knee. Gently pull the supported leg towards the floor until you feel a deep stretch in the piriformis of the supporting leg. 3️⃣ Half Kneel Hip Flexor Stretch Start in a half-kneeling position with one knee on the floor. Tuck your pelvis slightly (think “tailbone tucked under”) and gently shift your weight forward until you feel a stretch through the front of the hip on the kneeling side. Keep your torso upright — don’t overarch the lower back. ⏱️ Hold each stretch for around 30 seconds per side and repeat 2–3 rounds. Mobility takes consistency — a few minutes after training can go a long way 💪 Save this for your next lower body day 🔖 #HipMobility #HipStretching #MobilityTraining #Flexibility #GymRecovery taken in Paddock Wood, Kent by @strivecoachinguk
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5 months ago
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Well, first time hitting a 150KG recently at 85KG bodyweight. Managed to get it up fine, however still work to be done with the arse lifting off the bench and this is something I am working on currently. I find it very difficult to transfer power from a leg drive through to the bar without it lifting. Work to be done, but hoping that the persistence will bring a 155-160KG PB later in the year. #gymmotivation #strengthtraining taken in Paddock Wood, Kent by @strivecoachinguk
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5 months ago
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I’m looking for 3–5 dedicated athletes (aged 14+) who want to work with me this summer to build power, strength, speed, and agility before the new football and rugby seasons begin. This won’t be random training or just “working hard.” We’ll be training with purpose using VBT (Velocity Based Training) — a system that tracks the speed and power of every lift in real time, giving immediate feedback on performance during sessions. By tracking velocity, power output, and training data, we’ll be able to measure progress properly and make sure we are seeing consistent improvement over time, not just guessing. The goal? To help you become: ✅ Stronger ✅ More powerful ✅ Faster ✅ More explosive and athletic for the season ahead If you’re serious about improving your performance and putting in the work this summer, send me a message. Limited to 3–5 athletes so I can keep the coaching personal and focused. Let’s build athletes, not just gym numbers. 💪 taken in Paddock Wood, Kent by @strivecoachinguk
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5 months ago
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One thing I’ve really changed lately is paying proper attention to form and staying tight under tension instead of just moving weight. Since focusing on control, technique and actually feeling the movement, my strength has been growing way faster than before. 💪 I’ve also added more mobility and flexibility work into my routine, and honestly it’s made a massive difference. I feel better, move better and my body is holding up properly while getting stronger. No point getting stronger if your body starts fighting back. Strong is good. Strong and functional is better. 🔥 by @strivecoachinguk
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5 months ago
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INTRODUCING STRIVE COACHING 💪 Hi, I’m Reynan — a Strength & Conditioning Coach and Personal Trainer with over 20 years of training experience and a passion for helping people become stronger, healthier, and more capable. My journey into training started at 14 years old in South Africa and quickly became more than just fitness — it became a way of life. After serving in the British Army, where physical training was a daily standard, I faced serious leg injuries that led to a long rehabilitation process at Headley Court HM Forces Rehabilitation Centre. That experience gave me a firsthand understanding of resilience, recovery, and the importance of training smart. Since then, I’ve continued to build my knowledge and coaching experience through both practical and academic development. I hold a Level 4 Strength & Conditioning qualification based on NSCA principles, I’m currently completing the Youth S&C Pathway, and I’ll soon begin studying for a Master’s degree in Strength & Conditioning. My passion is strength training — helping people build confidence, improve performance, move better, and get stronger through structured, sustainable training that actually works. Whether your goal is to build muscle, improve fitness, get stronger, or simply feel better in yourself, I’m here to help. Train smart. Stay consistent. Strive for more. #StrengthAndConditioning #PersonalTrainer #StrengthCoach #FitnessJourney #GymMotivation OnlineCoach StrengthTraining FitnessCoach HealthAndFitness StriveCoaching by @strivecoachinguk
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5 months ago
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