4:13 Strength & Conditioning | Coach

4:13 Strength & Conditioning

Phone: +61 413 638 576

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15.01.2022 Trying to keep up with my athletes! Pro Tip: TO GET STRONG YOU HAVE TO LIFT HEAVY WEIGHTS

11.01.2022 CONGRATULATIONS! Both Jett and Arj won sports awards at their schools this week! Well done to both of you, hard work pays off! It is a pleasure to work with both these guys, and I am not suprised by their achievements at all based of how hard they work! As always, keep grinding and working harder than everyone else and you both will go far!

09.01.2022 If you do not feel like watching a 3 minute video, here is the summary: -To get stronger we want to progressively overload each week (add more weight, reps, or sets) -I like to use volume load as a measure of telling me how much work I am doing in total. Then increasing volume load each week.... - Volume load= sets x reps x weight lifted(kg) - Do not make big jumps in your volume load! Slow and steady wins the race, unless you like being injured (I can use my own advice )

05.01.2022 ATTENTION, WE HAVE ANOTHER SUPERSTAR! Firstly, want to congratulate Ewan for getting accepted into the footy program at Comet Bay College! I've been working with Ewan for just over a month and you can already tell he is going to go far! For a youngster like him to play basketball and football and have time to train with me, shows great character and determination to go far!... We did some testing with him after a months work and he improved in every test we use! - Push Ups: +6 - 10m sprint average: .24 seconds faster - 40m sprint average: .68 seconds faster - Plank: 30 seconds longer - Triple Bound Average: .6 meters longer! Well Done mate, keep working hard and you'll go far!

03.01.2022 ANOTHER SUPERSTAR ON OUR HANDS! Arj is yet another incredible kid with amazing work ethic and determination! This last weekend Arj fought in the WA Schoolboy Bronze Gloves final, which is an incredible achievement for such a young kid! To compete in the sport of boxing has to be one of the toughest things anyone could physically do! When I started with Arj, I knew straight away that he is made of toughness! First thing that gave it away was a plank for 6 minutes and 40 second...s! It is such a pleasure working with kids like him because quitting is not in his DNA! I think one of the most mature and humble things I've seen in a while is after Arj lost his fight with split decision he messaged me saying "I'm just going to work harder and come back stronger" and "I will never give up". To me that is greater than a win itself! For a 13 year old to have a mindset that most adults do not have! Well done Arj! You will go very very far! Just keep that attitude and you will do great things one day!