Spider Sport

Excellent Health for everyone

In SPIDER SPORT we believe in everyone’s inborn potential to be in excellent health and with a beautiful body. To fulfill this potential you need to take responsibility and constant care in the form of active work with your mind and body.

Work together for a common goal

You are responsible and you want to actively work towards better health, strength, and beauty. You have found an advisor and partner in SPIDER SPORT to lead you through this change.

We successfully apply this model through adequately teaching you know-how for the optimal functioning of the body. This know-how includes knowledge and practical guidelines on High-Fat Low-Carb (HF-LC) Nutrition and our efficient free weights training system, SPIDER STAMINA, covering the entire body.



Personal Trainer vs. Fitness Instructor

The job of a personal trainer, like any other consulting activity, requires high-level competence, finding the optimal approach and constructive consistency. The personal trainer is constantly next to and with you, guides your progress and helps you with precise instructions and personal example. Over time you get to know each other and collaborate better, which makes the work progressively more effective.

In contrast to the personal trainer, the fitness instructor has some knowledge in the field and only gives general instructions as to what to do during the training session, explains how to use the machines but does not teach the biomechanics and goal of each movement.



High-Fat Low-Carb Nutrition (HF-LC)



The needs of the body require that 75 % of the calories are the form of energy (fat and carbs) and the remaining 25% - in the form of structural material (protein).

A meal with real nutritional value includes at least one of the three sources of animal protein and fat - meat, eggs, and cheese. In addition to the essential amino acids, they contain the minerals and vitamins we need. To preserve the protein and all elements in it, it is important to eat the food raw or cooked at low temperature (meat - medium rare, eggs - yolk in liquid state). Animal food is absorbed 95-100%, so there is very little waste, while from plants we absorb maximum 75-85%. Protein powder cannot be absorbed and turns into sugar when consumed.

Cholesterol is part of the building material for the cell membranes and for the steroid hormones (testosterone, estrogen, progesterone, cortisol) in the human and animal organisms and is therefore present in all three food groups - meat, eggs, cheese. Cholesterol takes part in the digestion, the absorption of all fat soluble vitamins (A, D, K) and many other essential processes in our body. It is also a mighty antioxidant and natural healing material for wounds, including inflammations on the arteries. There is only one type of cholesterol - there is no good and bad cholesterol. The consumption of saturated fat and cholesterol rich foods does not lead to increased level of cholesterol in the blood. Most of the cholesterol in our blood is produced by our own body in the liver.

Carbohydrates are quick, highly reactive and chemically aggressive fuel. Our body tries to maintain the sugar concentration in the blood between 3.7-4.7 mmol/L by releasing insulin from the pancreas.

Quick carbohydrates have simple structure, their digestion starts in the mouth with the saliva and taste sweet - fruit, honey, chocolate. They enter and exit the bloodstream fast. Large quantities of these carbs lead to obesity, diabetes and fatty liver. When consumed smartly in moderation (<15% of daily calories) and held longer in the mouth, they give taste satisfaction without harming our health.

Slow carbohydrates have complex structure and their digestion takes longer. In most cases parts of these carbohydrates that have not been broken down reach the colon and ferment, causing flatus and inflammation. Bringing a lot of calories and little nutritional value, they quickly use up the 15% quota for carbs. Avoid starches - beans and cereals, potatoes, rice, all types of grains and all foods made of flour, lentils, corn, soy.

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Free Weights Training (FWT)

In order for an exercise to be natural and valuable, it needs to involve at least two joints. You can prove it to yourself by looking at your everyday movements - they all include multiple joints. For example, when you reach forward with your arm, there is motion in your elbow and your shoulder joint. That is why the correct and most natural way to train your body is with free weights - barbells, dumbbells, kettlebells, cables, elastic bands.

Nowadays it is common to work out on machines to isolate the muscle groups and perform unnatural, one-joint movements. This causes muscle imbalance, disproportionate muscle growth, lack of athletic skills, muscle tears and incorrect posture. That is why it is particularly important to learn the basic natural movements that are used to build each training session.

The four basic movements

Pull: a movement in which the hand comes towards the torso and/or the shoulder during the positive part of the motion. For example, pull-ups, different types of rowing with barbells, dumbbells or cables.

Push: a movement in which the hand goes away from the torso and/or shoulder during the positive part of the motion. For example, side press, military press, dips, push-ups. When performing a pull or push with the lower body, the foot corresponds to the hand, and the pelvis to the shoulder in the definitions above.

Twist: a movement in which the torso turns around its axis and/or bends it. For example, full contact twist, renegade row, side bends, russian twist, dragon flag, different types of sit-ups, good morning. To minimize the definitions, in this group we also include the bending exercises.

Raisе: a movement in which the feet go away from the pelvis or/and the head during the positive part of the motion. For example, squat (raising), lunge, one-leg squat, pistol, deadlift.

SPIDER STAMINA, SPIDER SPORT’s free weights training system, functionally develops your strength and strength endurance. The system uses the most effective High-Intensity Interval-Training (HIIT).

High-intensity training builds strength. By performing heavy repetitions with intensity higher than 85%, we show the body that it needs to increase our strength and at the same time we develop the skill to engage more muscle fibers. Strength is the most important athletic skill. The correct way to train is with heavy weights up to 5 repetitions or interval running - sprint, rest and another sprint.