Stone Strength in Mornington, Victoria | Sport & recreation

Stone Strength

Locality: Mornington, Victoria

Phone: +61 414 425 640

Address: 2/6 Kenji Street 3931 Mornington, VIC, Australia

Website: http://www.stonestrength.com.au

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• Gym/Physical fitness centre
• Fitness trainer

24.01.2022 Follow up video to 'Baby got back' 2 easy activation exercises to add to your warm up! 1. Crabby - set up with a partial Squat, knees wide as you externally rotate your hips. 1 - 2 sets x 5 - 10 steps left and right. Band can be around ankles or above the knee. **Keep knee above ankles and avoid internal hip rotation**... 2. Cloyster - Set with feet up on foam roller and flat against the way with Hips and knees at 90 degrees. Push your top knee and hip forward then lift top knee against the resistance band. 1 - 2 set x 5 - 10 reps with a 1 - 2 second hold at the top. repeat both sides. **don't roll your top hip back as your knee lifts** Stone Strength CJR Health and Fitness Smiling Assassin Fitness #Glutes #Gottacatchemall

22.01.2022 Follow up to 'Baby got back' Here's a few basic SMR and stretch exercises to help with hip ROM 1. SMR - 10 to 15 passes each side for 2/3 sets... 2. Stretches - Hold for 15 to 30 seconds each side for 2/3 sets *** Start your workout with SMR and finish it with the Stretching*** CJR Health and Fitness Stone Strength Smiling Assassin Fitness

21.01.2022 Not too late to take advantage of our off season special! Whether you're a seasoned athlete or just starting out strength training the team at Stone Strength will help you take your training to the next level. With proven training methods and an emphasis on correct movement we will increase your performance in and out of the gym!... PM Stone Strength for a free consultation CJR Health and Fitness Smiling Assassin Fitness

20.01.2022 Stone Strength is looking for a new team member! We strive to create an environment that is both friendly and professional, so that both client and coach get the most out of their time at stone strength. We are looking for someone who is not only passionate and professional. But has a desire to continually expand their knowledge and further their own style of coaching. ... Although experience is preferred we encourage all applicants to apply! Tag anyone you think would be interested! Please send your CV in a Facebook message or email it to [email protected]

19.01.2022 Hamstrings....continued In my last post, I wrote about the risk factors associated with Hamstring Strain Injury (HSI). In this post, we will look at the Strength factor, as we know it is the only alterable factor. Today we will talk about the first major component of Strength, which is Eccentric Strength Training.... Eccentric strengthening occurs when the muscle contraction within the exercise is in its lengthening phase, thus applying force while tension is applied to the muscle. Some of the most effective eccentric strength exercises are the Nordic Hamstring Exercise (NHE), and the Romanian Deadlift (RDL). - NHE: Nordics are a body weight exercise that begins in a kneeling position. The participant gradually lowers themselves down toward the ground, hinging only at the knee. To lower yourself, use your knee flexors to eccentrically control your lowering. Typically this exercise requires someone to hold your ankles down. - RDL: RDL’s are very similar to a regular deadlift. Holding a bar at hip level. Your shoulders should be back and back arched, with a knee slightly bent. Whilst hinging down at your hips. It’s important to only keep a small bend in your knees as you lower yourself down. The bar should be lowered down to about mid-shin level at the least. At the bottom of the movement, return to the starting position. These are just 2 of the many eccentric hamstring exercises. Next time, tune in to read about strength imbalance correction that can be utilised as a hamstring strain injury prevention method. To find out more about the eccentric hamstring strengthening, feel free to email [email protected] or message the page.

18.01.2022 Hamstrings Ever had a Hamstring Strain Injury (HSI) and wondered if there is any way to prevent it in the future? Well this is the series of posts of you! The hamstrings are a key muscle group that supports the functionality for a large number of movements within activity, including but not limited to running and kicking.... HSIs account for approx 26% of all injuries, with most occurring in sprinting events. In comparison, approx 15% of injuries in Australian Rules Football and 14% in Soccer are HSI’s. The hamstring muscle group is made up of 3 muscles; semitendonosis, semimembronosis, and biceps femoris. In this post we are going to discuss risk factors for injury, and in future posts talk about prevention of injury. So what are the risk factors for HSIs? 1. Age 2. Previous HSI 3. Strength Age: As age increases, likelihood of HSI increases. This is particularly the case with the presence of a previous HSI. Previous HSI: If you have previously sustained a HSI, your risk of sustaining an additional HSI is increased. ** Note that both of these factors are unalterable, meaning we cannot directly influence them. Strength (and other physiological components): Increased strength, range of motion and endurance in all 3 of the hamstring muscles has been shown to significantly decrease risk of HSI, regardless of the above risk factors. WE CAN INFLUENCE THIS!!! Keep an eye out for the next post where we will cover how we can influence this Strength risk factor. To find out more about the risk factors for Hamstring Strain Injuries, feel free to email [email protected] or message the page.

18.01.2022 ------ OPEN gym available ------ Stone Strength is pleased to announce our new OPEN Gym sessions. Our OPEN gym timeslots will be booking based, with a membership (capped at 40) or casual sessions. We are providing our private clients a space to do additional training and also for others who want to train outside of a normal gym setting. We have purpose built platforms and a floor that will stand up to dropping big weights from above head and a culture where sharing platforms/...weights and respecting other members training is the norm. OPEN Gym is available Mon-Fri (6am - 10am and 4pm - 8pm), Saturday (6am - midday) and Sunday (Closed). Session are at a capped capacity of 10 at any given time, so you will need to book your spot online. This is to ensure the gym does not become overcrowded and that we always have a staff member on hand to help you if needed. Only 40 memberships will be available. Latest booking before morning session is 8pm the night before and for the arvo session you will need to book before midday. For the first month we are offering a free consult and program to new members signing up to OPEN Gym. The consult will be to get to know you, discuss training goals and perform any measurements/tests required. We will then create a program based on the consultation leading into your second session where we show you through your program and answer any last questions you have. If you're interested in joining or just want more info please visit our website www.stonestrength.com.au or message our page for further questions

16.01.2022 Follow up to 'Baby got back' Here's a few basic exercises to help with hip and ankle stability 1. Drinking bird - 2/3 sets x 6 - 10 reps. Keep back straight and allow knee to bend as you go down. ... 2. Clock work - 2/3 rounds each side. Place cones in an arc with your opposite hand to the leg you are balancing on ***Can use more cones to increase difficulty*** CJR Health and Fitness Smiling Assassin Fitness

16.01.2022 Here's Nick completing behind the neck push press This is a great exercise for athlete or those looking to increase leg power as it translates well into jumping movements whilst teaching you to use your body as one system to complete the lift. This movement is also handy for those looking to progress into the Olympic lifts as it is a precursor to the Jerk. Teaching you the dip and drive phase without having to worry about receiving whilst still incorporating over head stabi...lity. Before attempting this exercise you should be able to competently complete a back squat (front squat if performing from rack position) and a strict overhead press Coaching cues - controlled dip - explosive drive through the heels - hard press till elbows are locked If you have any questions or would like to learn this exercise give Stone Strength a message, We'd be more than happy to help you out! CJR Health and Fitness Smiling Assassin Fitness

14.01.2022 Technique check for your ‘rack position’ + 2 variations for those lacking flexibility ‘Rack position’ refers to bar placement across the front of the shoulder girdle. A good rack position is necessary for both Cleans and Front squats but it may also be used in other exercises such as lunges or step-ups. So it’s a position worth learning. This position requires a level of shoulder, wrist and elbow flexibility and can cause injury so if any of these positions cause you pain sto...p immediately. *We will do a video for front rack flexibility next week* For the standard rack position the bar should sit across your collar bone (clavicle) and shoulders. Close to your neck or just touching without cutting off your airways. Depending on your elbow and wrist flexibility, the bar should be loose in your fingers and resting on your final knuckle. Elbows and shoulders should be up in a strong solid position. The weight of the bar should be totally across your shoulder girdle with your hands only stopping the bar from rolling out, not actually supporting any weight. These 2 variations are for those who experience pain with the above movement or don’t have the flexibility for it. They work very much the same with the bar and shoulder position being the same as above. The difference being your hand and wrist position (as seen in the photos). When doing any of these variations ensure that the weight is secure and that you aren’t exceeding your strength you won’t be able to front squat as much as you back squat so start slow and warm up properly. AVOID Leaning back, racking the bar low, and loading up your hands and wrists (singlet photo) CJR Health and Fitness Stone Strength

14.01.2022 Get around this great cause!

12.01.2022 ***Attention field athletes*** If you want to run faster, jump higher and change direction quicker offseason strength training will help give you the leg up on the competition next season Not only will it improve the physicality of your game it will also prevent injury. Which for those who have had time out will know this is a big plus!... If you are looking to better your performance next season contact Stone Strength for a FREE consultation Featured: Football athlete Nick R. Completing trap bar deadlifts CJR Health and Fitness Smiling Assassin Fitness

12.01.2022 NEW POSITION available at Stone Strength Stone Strength is looking to hire 1-2 trainers/coaches who take pride in their work and are looking to grow themselves and their business. As I am going away for 6 months (from the 25th of November) I will have a few clients that need to be trained whilst I am gone. Full time availability is preferred so my regulars can keep their times. But some flexibility is optional.... At Stone Strength I’ve tried to cultivate a welcoming and friendly environment that provides quality coaching. If you think you’d be a good fit send us a message and we can take it further from there. Tag anyone you’d recommend. Cheers

11.01.2022 You hear the term ‘neutral spine/posture’ thrown around a lot in regards to good technique for movements such as deadlifts and squats. But so often it is misinterpreted or ignored all together. Most people can identify flexion and understand the dangers of this position when our spine is under compression, which is good. But most people will correct this by excessively extending their lumbar spine, which is a problem. Now this position won’t necessarily result in instant inju...ry, but over time will create postural defects which will lead to poor movement, decreased performance and possible chronic injuries associated with dysfunctional lower back and hips. Getting yourself out of extension, especially under load, can be quite tricky! It seems like a simple task - set neutral then maintain that same position throughout the movement - but this can take a lot of work. You will most likely have to start back at body weight or with minimal resistance as the muscles you’ve neglected in your core will be weak and need to catch up. Start slow and don’t rush the process. You will be surprised with the results you get from moving with a better posture! Example: Featured here we have MFB Fire Fighter, Mornington breakers player and all round good guy Wesley Lasker (sorry ladies he’s taken). Wes has on going patella-femoral pain and lower back issues and by looking at this photo it’s pretty easy to see why. Soo much extension! While maintaining the correct position he does not experience any pain at all (except for a fatiguing core) and as you can see his squat is deeper and more upright. This will translate into better quality of life and an increase in performance! If you are unable to achieve a neutral posture just standing then there will be an underlying issue that needs to be addressed before you can hope to maintain good posture through movements such as squatting. Seeking the advice of an allied health professional is the best course of action! (*Warning quick plug*) I personally recommend going to see Steve Hewitt (Elevate Health - Mt Eliza). He has helped myself and many of my clients with postural issues. I couldn’t recommend him more. If you believe any of this is a problem for you contact Elevate Health Care or PM Stone Strength to book an appointment. CJR Health and Fitness Smiling Assassin Fitness **Will make a few follow up videos

11.01.2022 Stretching In the fitness industry, there is often a misconception on what stretching actually is, and what it does. This post is all about shedding some light on this topic, offering some scientific evidence for the benefits and drawbacks of stretching. What is Stretching?... Stretching is simply to manipulate the bodies’ joints in opposition to its natural plane of motion for the purpose of increasing range of motion (flexibility). There are thought to be 6 potential benefits of stretching: 1. Increase Range of Motion 2. Decrease injury risk* 3. Increase power generation* 4. Helps lubricate joints* 5. Decrease muscle soreness and fatigue* 6. Improves function and performance* Note: * Indicates that there is significant evidence disproving any causality created by stretching. In this post, we will primarily talk about points 1 and 2. From an Acute (short term) perspective, increased range of motion has no direct prevention mechanisms for injury. From a Chronic (long term) perspective, increased range of motion has potential prevention mechanisms for injury. Why might this be? As simple as it is, stretching increases range of motion in a joint. However, these stretching protocols aren’t going to increase range of motion to a large enough scale. It takes significant time to increase range of motion, just as it takes time to improve strength or speed and etc. Therefore, stretching itself has NO causality for injury prevention; however it does cause an increase of range of motion over time. An increased range of motion DOES in fact have injury prevention mechanisms. But is stretching the only protocol that we can follow to improve range of motion? Tune in next time to find out. If you are interested in finding out more about long term stretching programs, feel free to email me at: [email protected], or pm the page.

11.01.2022 If you are looking to better your performance next season take advantage of our off-season special. No better way to prepare than working 1on1 with our performance coaches! If you are interested PM Stone Strength for a free consultation ... CJR Health and Fitness

10.01.2022 Baby got back? I believe at the base of proper Strength and Speed is good quality movement yes some people may move poorly and be strong relative to others but as far as their own potential goes they won’t be close! Quality movement requires correct technique and proper muscle activation. Now these 2 are pretty much a reflection of the same problem Poor technique will result in poor muscle activation and the inability to activate a muscle correctly will result in poor te...chnique. This brings me to ‘Glutes’, as a lot of athletes have weak Glutes and an inability to activate them properly. Most Sports require a component of leg strength and speed so the way our hips move is very important. Not only will poor Glute activation result in a diminished output but it can open you to both knee and back injuries! So to avoid this and get the most out of our hips we need to ensure that our Glutes are working properly (activation and range of motion). A few easy ways to help fix tight weak Glutes: - Add activation exercises to your warm up. Warming up correctly plays a big part in getting your Glutes to work properly. If you are someone who is quite quad dominant taking time to do a proper warm up with hip mobility and Glute activation is key. - Add Glute isolation's. Including these exercises in your accessory work at the end of a training session are useful in bringing your Glutes up to strength. - Increase hip ROM. Our Hips range of motion is also important. Without adequate mobility it doesn’t matter how strong you are, you won’t get the most out of your hips/Glutes. So include mobility in your warm up and try to set aside at least 5 10 minutes each day. - Increase core strength. Having a weak core goes hand in hand with weak Glutes. So if you aren’t already working on core strength get to it! - Increase hip stability. As our body has a few safety processes in place to protect itself, if a joint isn’t stable, muscle contractions can be inhibited. We will be making a few follow up videos that include a few examples of the above points! CJR Health and Fitness Stone Strength

09.01.2022 Big shout out to Dave from @the.smith.s and @ross_dubb for coming down the last few weeks! It's looks fun from the pictures, but here's nothing fun about the me...tabolic circuits that they are put through! Give them a follow because they're also great guys to train and there's always plenty of laughs when hear two are in the gym. #cjrhealthandfitness #RWTW See more

08.01.2022 Increasing Range of Motion In my previous post, I spoke about the effectiveness of conventional stretching protocols on increasing Range of Motion (also referred to as ROM). To recap, stretching has no short term effect on range of motion, and therefore there are no injury prevention mechanisms on an acute time scale; however the preventative nature of stretching is present in long term interventions. But do any alternatives exist for stretching to increase ROM?... Short answer? ...Yes, it’s Strength Training. A study conducted in Brazil in 2017 suggested that individuals beginning new physical activity regimen can see improvements of range of motion with varying percentage increases, depending on region of the body. This was as a result of strength training 3 times a week, for 10 weeks. So why is this happening? The conventional view is that strength training will increase muscle size and thus reduce range of motion. WRONG. Strength training has been found to increase muscle fibre size AND the number of muscle fibres in series, meaning that the muscle itself increases its size and thus ROM can increase with it. It is important to note, that strength training isn’t the best way to increase ROM over time. Typically it is only reserved for beginners, and stretching protocols made up of both Dynamic and Static stretching strategies are the gold standard for athletes and regular gym-goers. If at all you are interested in any strength training and/or stretching programs, feel free to enquire at: [email protected], or feel free to pm the page

05.01.2022 Early morning PB with Dan! Nice work on getting 160kg (previous best 130kg) If you're looking to increase your Strength PM us for a free consultation!... CJR Health and Fitness Smiling Assassin Fitness

04.01.2022 Stone Strength & CJR Health and Fitness are now looking for a new team member! We strive to create an environment that is both friendly and professional, so that both client and coach get the most out of their time at stone strength. We are looking for someone who is not only passionate and professional. But has a desire to continually expand their knowledge and further their own style of coaching. ... Although experience is preferred we encourage all applicants to apply! Please send your CV in a Facebook message or email it to [email protected]

04.01.2022 ---- Foundations membership $20/wk ---- If you're looking for something more out of your current gym, now is the perfect time to come down and see what Stone Strength OPEN gym has to offer. We have high quality equipmemt with a space that's designed to be a blank canvas for your training. One of our coaches will always be on hand to assist with your training, whether it be just a spot, or technical advice, etc. You will get more out of your training at Stone Strength. Only 10... spots left for our foundation memberships - $20/week (instead of $25) - To join go to our website stonestrength.com.au For 1 free trial visit fill out the contact form on our website or message our Facebook page

03.01.2022 CJR Health and Fitness Smiling Assassin Fitness