Alpha Athletes in Ashfield, New South Wales | Athlete

Alpha Athletes

Locality: Ashfield, New South Wales

Phone: +61 425 848 706

Address: 391 Liverpool rd 2131 Ashfield, NSW, Australia

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

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer
• Athlete

25.01.2022 Community Giveaway! Thankyou to everyone who participated, commented and tagged a local business to build support and create awareness! Our business winner is @bbqaroma who is awarded a free sanitisation, generously donated by @eastec_sanitisation ! ... Our individual winner is Joe from @prestige_mobile_autocare who wins a free Alpha Hoodie! Thankyou again to all that participated, and remember to support all our local businesses and community! #community #innerwest #support #supportlocalbusiness #sydney #training #fit #fitness #powerbuilding #power #powerlifting #bodybuilding #crossfit #petersham #leichhardt #stanmore #marrickville

24.01.2022 Youve just crushed a workout not your priority is to recover! The best way to recover after a workout is protein and carbohydrates. The reason for this is because you use protein and carbohydrates to spike your insulin and push the nutrients of the food into your muscles for repair and growth.... Ideally you want to eat within 60-90 minutes after your workout. The further away your last meal was the faster you want to get carbs and protein in your body. Examples of carbs and protein meals are: - whey protein + cereal - Tuna + white rice - Chicken + rice - Protein shake and fruit with low fat yoghurt. Aim to keep this meal low in fats to reduce time in the gut and get the nutrients to your muscles faster. #nutrition #postworkout #recovery #gains #shred #shredding #bulk #bulking #healthylifestyle #cleaneating #training #fit #fitness #powerlifting #crossfit #powerlifting #bodybuilding #gains

23.01.2022 Want to take your training to the next level in 2021 We are offering absolutely no fees until February 2021 for anyone who signs up to our Alpha Coaching Membership before the end of 2020! Don’t wait until the January rush, get started now and work towards kicking off your 2021 goals! ... Tag a friend who might benefit from training in 2021 and DM us to secure this offer! #strength #strengthtraining #fit #fitness #fitnesssydney #training #strengthtraining #sydneyaustralia #sydney #sydneystrengthtraining #powerlifting #weightlifting #crossfit #bodybuilding

22.01.2022 Not your average gym. Alpha Athletes is a facility and community that guides everyone out of their comfort zones to become the best version of themselves. Paired with our competition spec equipment and experienced Strength Coaching, we are a community united in our own journeys for self development and success.... Take your training and performance to the next level by contacting us today and becoming an Alpha Athlete. COMMUNITY COURAGE EXCELLENCE Thankyou to @ohragnar for the awesome videography #strengthtraining #strong #power #powerlifting #training #weightlifting #fit #fitness #community #beastmode #bodybuilding #sydney #marrickville #innerwest #petersham #leichhardt See more

22.01.2022 At Alpha Athletes we are taking no chances when it comes to the health and safety of our members. We are taking this pandemic very seriously and have put together some strict behavioural and hygienic restrictions for our members. As a registered Covid Safe business we are proud to keep our athletes safe and continue to work towards their goals, regardless of the current pandemic. Thankyou for all our coaches and members for keeping us Covid safe and for @eastec_sanitisation ...for keeping us clean and sanitised from Covid-19. #covid19 #covid_19 #covid #covidsafe #training #health #fit #fitness #powerlifting #weightlifting #bodybuilding @ Alpha Athletes

22.01.2022 Alpha Athlete Results Incredibly proud with Jesss progress all round but in particular her squats. She hit a double at 120kgs which is 7.5kgs more than her last competition. Jess has worked hard since her last comp, and has been loving and responding really well to increased squat volume. ... Well done Jess! I know one day youll squat 150kgs and cant wait until then! @jess_cameron__ @performancephys _ #squat #power #powerlift #powerlifting #strong #strength #strengthtraining #strengthtrainingforwomen #girlswholift #training #quads #glutes #bodybuilding #fitness #fit #weightlifting #crossfit

22.01.2022 Lets talk about fats because they still play a big part in your body. For optimal hormone function, providing protection and nutrient transport youre going to want to make sure youre eating enough fat in your diet. While research doesnt have an exact amount about how much we should be eating a day, we still have a range you should aim for.... Your goal should be to eat between .6 - 1g of fat per kg of bodyweight. That means for a 90kg person you could eat anywhere from 54 - 90g of fats and youll fall within the safe and healthy range. The amount will depend on your personal preference. For me personally I like to eat on the lower end of fats and have more carbs in my diet. For other people they like to have higher fats and lower carbohydrates. There is no right or wrong so dont think you need to eat more or less, its just how well you tolerate fat and how you feel energy wise. The best sources of fats are: - Fatty fish (or fish oil) - Olive Oil - Flaxseed oil - Nuts - Avocado - Eggs - Dairy (cheese, milk etc) - I recommend eating your fats away from your workout. So if you workout in the morning, eat higher fat meals later on in the day. If you workout in the evening, aim to eat higher fat breakfasts and lunch. The reason for this is because you dont want to slow down the absorption of food before or after a workout because this could cause GI issues and also slow down nutrients going to your muscles to help you recover. #highfat #healthyfats #eatmorefats #avocados #iloveeggs #eatmoreeggs #omega3s #nutritiontips #highfatfoods

21.01.2022 When have you gotten out of the comfort zone, faced your fears and shown true courage? By sharing our experiences we show courage once more by exposing ourselves and becoming vulnerable. We also show our community how important it is to get uncomfortable and be courageous, even if its as simple as sharing a story on a post. Go in the running to win a free hoodie while promoting how important it is to be courageous and stand up for what you believe in and your having a go! ... #courage #goals #realtalk #training #fit #fitness #community #giveaway #power #powerlifting #weightlifting #strengthtraining #bodybuilding #crossfit #gains

21.01.2022 Under 23 years old and are power-curious Want to take your training to the next level Join us on Wednesday mornings and evenings for free gym access and coaching! DM us today to secure your spot for next Wednesday! #juniors #free #training #powerlifting #strengthtraining #squat #bench #benchpress #deadlift #bodybuilding #weightlifting #weightlossjourney #fit #fitness

19.01.2022 Alpha Athlete results from one of our newer members @jj_amsga95 Coached by @foundationalfitness1 the pair have been working to refine and perfect Jerry’s technique throughout the main lifts. Jerry has been with us for just 2 months now and made some absolutely amazing progress, he also hit a 200KG squat recently! ... We will be looking to progress further on the lifts and hopefully look towards prepping Jerry for his first sanctioned powerlifting meet in 2021! Need help on your lifts? Shoot us a DM #powerlifting #bodybuilder #bigrig #deadlift #petersham #pb #bigthingscoming

18.01.2022 Carbs are GOOD FOR YOU Despite what low carb zealots tell you, carbs are king and they should be in your diet if you want to perform at your best. Heres where people get confused though, they class carbs as:... - Cakes - Ice cream - Chocolate - Maccas etc These foods arent just carbs and thats the problem. We lump junk food with carbohydrates and theyre not the same. Carbs are actually: - Fruit - Legumes - Potatoes - Bread - Pasta - Rice - Crackers - Cereal These are your predominate sources of carbohydrates and thats what the video is talking about today. Carbs are your bodies go-to fuel source for training so make sure youre having them in your diet. You should aim for faster digestion carbs like cereal or white carbs around your workout to give your body immediate access to fuel. For the rest of the day you should be focusing on carbs that are whole grain, full of fibre and nutrients. This is where you eat legumes, whole wheat bread and pasta, brown rice etc. The best way to determine how many carbs you need is to first figure out your protein and fat needs and from there you use your remaining calories for carbohydrates. #fuellingyourworkout #sportsnutritionist #sportsnutrition #eatmorecarbs #wholegrains #ilovecarbs #carbsarentevil #eatyourcarbs #preworkoutfuel #postworkoutcarbs

17.01.2022 Congratulations to @__nolang for winning our courage giveaway! Please DM yes to organise picking up your prize! This giveaway was about sharing when you have stepped out of your comfort zone and showed courage. It shows courage by being open and vulnerable, and by posting your experience on a post like this it shows even more courage! Thankyou to everyone who participated and shared their experience. Remember to always show courage and challenge your state of safety and comfo...rt as thats how we grow and become stronger and successful as people. #giveaway #courage #comfortzone #growth #training #powerlifting #weightlifting #bodybuilding #training #beastmode #fitness #fit #sydney #marrickville #petersham #innerwest

17.01.2022 Want a thick back to deadlift and bench heavier? Here is video 2 of accessories you can utilise in your programming to build a thick back featuring the horizontal pull without using a barbell. Check out our previous video of horizontal pull accessories with a barbell too! #bodybuilding #powerbuilding #strong #strengthtraining #strength #thick #squat #bench #deadlift #powerlifting #weightlifting #crossfit #gains #shred #fitness #fit

16.01.2022 In our mission to guide as many people as possible to not settle for mediocrity in the comfort zone, and shatter their self imposed glass ceiling and unleash the best version of themselves, our head coach @performancephys talks about why community is so important at Alpha. Being one of our core values, its no secret that everyone loves the Alpha Community. Its because each and everyone that walks through our doors represents a purpose greater than themselves. A purpose to s...trive for excellence and greatness and become the best version of themselves, together. We love our Alpha community, and this is why our culture is so strong! #powerlifting #weightlosstransformation #weightlifting #fit #fitness #training #gym #beastmode #crossfit #community #culture #canthurtme #greatness #excellence

16.01.2022 Our minds are programmed to lead us down the path of least resistance, but by following this path we lose the opportunity to be challenged and grow. Step outside the comfort zone, push the boundaries and watch your dreams become your reality. #motivation #motivationalquotes #weightlifting #powerlifting #training #quotes #crossfit #bodybuilding #progress

15.01.2022 We are incredibly excited to announce and welcome the newest addition to our growing team Catherine! (@__powerfuel__ ) Catherine is a Sports Nutritionist, passionate about helping a diverse range of people and athletes, fuelling both weight loss and performance nutrition. She educates her athletes to create long term sustainable habits for long term improvement and results. She has had experience working with all types of dietary needs including vegans, vegetarians, gluten in...tolerance and an array of others, bringing a great deal of value to the Alpha Team and our Sports Nutrition sector with @tysonthetrainerr Catherine is an Alpha Athlete, notorious for her competition intensity, passion and fiery personality. She is also a mother of 2, raising her beautiful children with healthy nutritious habits. You can expect to see these two characteristics shine in her nutrition coaching, providing both a passion and drive for her athletes, with a great deal of nurturing and care. Catherine will be available for nutrition coaching to both Alpha members and anyone in the public who would like to take their nutrition to the next level. Welcome on board Catherine! #nutrition #sportsnutrition #nutritionist #performancenutrition #shred #bulk #gains #beastmode #bodybuilding #crossfit #powerlifting #athletes #athlete #strengthtraining #personaltrainer #personaltraining #leichhardtpt #petershampt #innerwestpt

15.01.2022 A strong community in the heart of the inner west, second to none! We are confident in saying that we have the strongest, most supportive and united community in the inner west! Theres a reason some people travel from the opposite side of Sydney just to train with us, our community is rock solid, and the glue that keeps us all together! Thankyou to our members who have us a short video answer! @jess_cameron__ @bocca.fitness @thewatermelonkindalifts @ericsooooon @emjse...ymour @paulocean_ @clospillane @the_ungroomed_indian @fitlewy #community #gym #strong #powerlifting #weightlifting #crossfit #beastmode #innerwest #bodybuilding #rehab #fit #fitness #sydney #petersham #leichhardt #marrickville

15.01.2022 FEELING TIRED DURING YOUR SESSION? Read below - Having carbs before your workout is one of the best things you can do performance wise.... When you’re training you will be using carbs as a fuel source and if you can have them for immediate energy your body will respond by helping you push harder and have lasting energy. If you’re going to eat within about 60-80 minutes your carbs should be high GI so you can use those carbs for immediate energy. Around 30-50g of carbs will be enough to fuel your workout. Here are some snacks worth keeping on hand: - 1 bottle of Powerade (this is also great for pre hydration) - 2 crumpets (toast them and add a bit of honey) - One large banana - 40g of delights rice crackers - 30g of coco pops with a cup of skim milk @tysonthetrainerr #preworkoutfuel #preworkoutsnack

15.01.2022 Alpha is no ordinary gym. We have a system built for success, pairing high quality knowledgeable coaching and a world class facility with strength sport specific equipment, united by a strong supportive community who are lifted up by each others success. Our community and coaching is more than just your typical PT and gym community from your local commercial gym. We are a family, where one persons success is everyones win. Where you walk through the door and everyone ...is ready to get to work together. Where everyone brings you up and holds you accountable when you feel down and unmotivated. Our coaches are university educated and have walked the walk, pairing knowledge with experience. We thrive off your successes and constantly push you to be the best you can possibly be, your Alpha. You arent just another number in our gym, you matter. We will walk with you through all the hardships and challenges until we succeed together. If you want to find a home that will bring you in like one of their own and groom you for success, Alpha is for you. DM us today if you want to put in the work and become your best self, and unleash your Alpha. #powerlifting #weightlifting #crossfit #bodybuilding #success #strong #strength #training #beastmode #community #win #compete #athlete #fit #fitness #fitspo

14.01.2022 Adding KGs to your squat could be as simple as improving your technique, movement efficiency and transfer of force throughout the kinetic chain. Here are my top 3 tips, to improve your squat: Midfoot Drive Keeping your centre of mass over your midfoot, from your set up and during the entire movement can increase both power production and stability. We generate force into the ground, so we want to make sure we have a stable base to produce power from! ... Breathing & Bracing A skill that doesnt develop overnight and will not only save your back, but increase movement efficiency and transfer of force is breathing and bracing. Being air tight while bracing can increase intra-abdominal pressure, maintaining a tight mid section and transferring the force throughout the kinetic chain to the barbell. Upper Back Tightness Increasing the surface area to where we make contact to the bar will increase the amount of force being transferred into the barbell. Maintaining this tight upper back position, will increase force transfer, optimise the movement and add on KGs that could be left on the table. Hopefully this video was useful! Tag a friend who wants a better squat! See more

14.01.2022 This November @tysonthetrainerr has decided to shave his facial hair and grow a moustache to raise awareness for men’s health. I(Tyson) have started to become more aware of how important mental health is as it has affected not only myself but people very close to me. If you could help support me this November and make a donation to the movember charity id be very grateful.... To donate, head on over to @tysonthetrainerr and look in my bio to find the link. #movember #menshealth #supportthecsuse #mentalhealth #innerwestpowerlifting #powerliftingsydney

13.01.2022 Performing at your best is crucial for making progress. Every time youre in the gym you want to make sure you have the energy to push yourself and thats where carbs come in. Carbs are your main fuel source during your workout so make them your friend! The closer you are to your workout (45-80 mins) you want to choose a quick digestion source of carbohydrates.... - Cereal - Lollies - Pretzels - Full sugar energy drinks - White rice - Crackers If on the other hand youre going to be working out later on in the day (90-180 minutes) then its more beneficial for you to have a mixed meal with protein fats and carbs. This is because it will take longer to digest and enter your bloodstream so by the time you get to the gym youre fuelled up. If you want to learn more about fuelling your performance make sure to send us a DM so you can come to our free seminar! @tysonthetrainerr #nutrition #sportsnutrition #bulk #shred #weightloss #performance #training #powerlifting #weightlifting #crossfit #bodybuilding

13.01.2022 Next up on developing a thick back is our lumbar erectors! A commonly overlooked area to train because we fear injuring our back, when in fact training strength in lumbar flexion and extension wont just add to muscular development around the spine but decreases injury risk by developing resilience in the spine by exposing ourselves to greater ROM under controlled movements. Give these a go! #back #strength #rehab #gains #power #powerlifting #strong #training #beastmode #bodybuilding #crossfit #weightlifting #weights #glutes

12.01.2022 Coaching hours and all training groups back for 2021! From everyone at alpha, we wish everyone a happy new year and all the success, happiness, health in the world for 2021! We hope everyone has set some good goals for the year ahead and are ready to put in work to make this year even more successful than 2020! We look forward to seeing everyone back in the gym, hitting big PBs and getting back at it! See you all in the gym! ... #alphaathletes #sydney #sydneystrengthconditioning #sydneystrengthtraining #sydneystrengthcoach #training #gym #powerlifting #weightlifting #bodybuilding #crossfit

12.01.2022 At @alphaathletes_ we pride ourselves on our community that we call family. This year has been a challenging year for all of us, and as this year comes to a close, we look back on the year knowing at the end of it we still have our family. Through the highs and lows that this pandemic has brought we have stuck together and we still continue to persevere, we can not thank all of those who support us enough! ... Our community continues to grow bigger by the day, and we welcome those who wish to be part of the family with open arms! Here’s to you and here’s to 2021 . #family #community #powerliftingcommunity #weightlifting #2021 #2020hasbeentough #thankyou #alphaathletes

12.01.2022 First competition of the year done and dusted! Team Aloha had a great performance overall with all 6 athletes leaving with both State Championship qualification and Podium finishes! It was also a great day for our comp day team including tech desk, spotters and announcers with a really well run competition! Performances were: U47 Opens Sarah @s_hlxx U64 Opens Trish @trish_boustany ... U69 Junior Viola @violaa.j U69 Junior Lea Anne @leaannwardle U69 Opens Suji @iamsu_ji U93 Opens Stacey @stacey.t.borlas Thankyou to our amazing volunteers, we couldn’t have done it without you! @__powerfuel__ @thewatermelonkindalifts @countbackula @joe_boustany05 @qinspriv @hayden__laws @powerlifting_physio @sarah.trifogli @beks270919 @vanibuffbunny and to all the others who’s Insta handle I don’t have. Thankyou to @australianpowerliftingunion @apunsw and the referees, as well as @whotookmeethed and @_chrisross_ for an awesome live stream and commentary! Can’t wait for states! #powerlifting #training #competition #winner #champion #championship #beastmode #squad #squat #bench #deadlift

11.01.2022 For anyone who missed out on our states qualifier in January, our friends at Adonis Athletics are hosting another qualifier in February so jump on it!

11.01.2022 Hey guys! If you’re planning to train on the morning, don’t let an empty stomach get in the way of a good training session. Ideally you’re going to want to fuel your body with some fast acting carbohydrates upon waking up.... This could be something like: - Powerade - Rice crackers/rice cakes - A bagel - A banana - Lcm bar Etc. The goal here is to have some quick carbs before your workout to help reduce the chances of the nauseous feeling you can get working out on an empty stomach. Another good idea would be to drink some Powerade during your session to help with your energy levels and reducing fatigues during your workout. If you have any questions, shoot us a DM. #preworkout #morningworkout #innerwestpowerlifting #sydneypowerlifting #sportsnutritionist #nutritiontip #earlyworkout #fastedtraining #strengthtraining #sportsnutrition #powerliftingnutrition

11.01.2022 Want to increase your performance in the gym and reduce your fatigue? Make friends with caffeine. Caffeine is one of the few supplements that has been proven to work so make sure you use it to your advantage. The dosage you should have is anywhere between 1 - 6mg per kg of body weight.... That means if youre 100kg you can have anywhere from 100mg - 600mg of caffeine. For reference a shot of coffee has 100mg. So yes, that would be 6 shots of coffee and youd be flying off the walls. To make the most out of your caffeine drink it within 45 - 60 minutes before you get into lifting. So if you drink it 30 mins before you head to the gym and take another 5-15 minutes to warm up youll be ready to rock and roll for your first working set. This is just one of the many things Ill be touching on during my talk at @alphaathletes_ on how to fuel your performance in the gym. #coffee #caffeine #preworkout #strengthgains #makingprogress #ilovecoffee #nutritiontip #keepgrinding #newtown

10.01.2022 Why do juniors train free on Wednesdays We have had many people ask us why we are supporting juniors and running a Juniors train free promo. Here is why: Grow the Sport of Powerlifting... Teach our youth quality movement patterns Build a solid foundation of strength at a younger age to increase 1RM potential later Know anyone that can benefit from this? Tag them below or DM us to book in your spot! #powerlifting #weightlifting #strongman #training #fitness #fit #sydneyfit #squat #deadlift #bench #under23

09.01.2022 The journey of a thousand miles begins with a single step - Lao Tzu If you’ve ever wanted to try competing in powerlifting or begin your powerlifting journey, a novice competition is the perfect place to start! The most common thing we here is I’m not strong enough to compete. When in fact, anyone and everyone is strong enough to compete! In a novice competition, everyone has had less than 1 years Powerlifting experience, so why not experience what competition is like in... a supportive environment, around others on a similar journey! Everyone starts somewhere, champions are built not born, and you may be the next champion without knowing it yet! Take the first step on your journey and register! Link is in the bio to register! Don’t wait to long, limited to only 30 participants! @sydneystrengthcoach @foundationalfitness1 @michaelsechos @emjseymour @tysonthetrainerr #powerlifting #novicecompetition #training #squat #bench #deadlift #gains #weightlifting #competition #strength #strong #strengthtraining

09.01.2022 Its time to talk supplements! Everyone is looking to use supplements to benefit their training so I want to share with you supplements that work. The first supplement is the most research supplement around, creatine monohydrate.... Creatine is the perfect supplement for any lifter you take and its going to help make you a little bit stronger and even push out a few extra reps. Creatine monohydrate is didt cheap so I highly recommend you get it. You dont need to front load creatine and your daily serving is 5g a day. You can take creatine at any time of the day based on your preference. Just be aware when you start taking creatine you will probably go up 1-3kg but DONT STRESS. This is not fat, this is your muscles holding water which is a good thing!. If you have any questions about creatine just shoot alpha a DM and we can answer your questions. #supplements #nutrition #sportsnutrition #shred #gain #gains #healthylifestyle #healthyfood #training

08.01.2022 A facility, environment and community built for Athletes, that breeds success. At Alpha you have more than just any gym. Aside from the competition spec equipment, multiple squat racks, platforms and barbells and array of accessory machines, Alpha provides you with high quality and evidence based Coaching and a community united in their mission to be the best version of themselves. Want the tools and ingredients to success? Look no further and DM us today for a free tr...ial! #gym #innerwest #sydney #fit #fitness #training #power #powerlifting #squat #bench #deadlift #weightlifting #crossfit #strengthandconditioning #bodybuilding #beastmode @ Alpha Athletes

08.01.2022 Whether you are a seasoned lifter or only just learning how to lift, these three key components are integral in your lifting journey if you want to get stronger. Technique, mindset and a well structured program are your pillars for success. Each pillar is equally as important and leaving one out or not giving one pillar as much focus as the others, can be detrimental to your progress. DM us if you have any questions and/or tag a friend if you found this useful!

08.01.2022 Want a thicker and stronger back? Here are some exercises you can add to your training with a barbell for horizontal pulling that will add to a thicker back! #back #backstrength #rehab #gains #thick #strong #strength #strengthtraining #training #weightlifting #powerlifting #crossfit #bodybuilding #powerbuilding

08.01.2022 Introducing our newest Strength Coach to Alpha Athletes, Michael Sechos (@michaelsechos ). Michael is a competitive powerlifter and an Exercise Physiologist, passionate about helping people and his values are strongly aligned with Alphas making it a very easy choice to bring him on board. Here is a short bio from Michael: Hey, My name is Michael Sechos and I am the new strength coach at Alpha Athletes. Growing up I always played sports, football (soccer), and swimming, eve...ntually finding the weights room as a teenager. As I got older I began to enjoy lifting more and more, therefore decided to pursue it as a career. I completed my Cert III and IV in fitness, completed a Bachelors Degree in Health Science (Movement Science major), and went on to do a Masters degree in Exercise Physiology. I have been competing in Powerlifting since 2013, in either the U83kg or U93kg weight class, with best lifts at; Squat - 230 Bench- 152.5 Deadlift- 270 I endeavor to help those I interact with on their journey, whatever it may be, challenging their limits, and setting new heights. I look forward to meeting the Alpha Athletes and supporting them as they become the best version of themselves. #coach #newcoach #fit #fitness #power #powerlifting #training #beastmode #weightlifting #bodybuilding #crossfit #gym #exercisephysiology @ Alpha Athletes

08.01.2022 Well done to our Alpha Juniors Fynn and Indie, for their fantastic progress in their Athletic Development Training and their on field performance. Both Juniors were lacking power off the mark and in their change of direction speed in their Rugby, Touch Football and Soccer. We addressed these issues by first increasing their vertical strength and lateral stability then improving their ability to absorb force, produce it and reapply it. ... In only 6 weeks we have seen huge improvements in their gym performance as well as significant performance improvements on field. Strength training for Junior Athletes and kids is a must! Get out of the mindset that weight training for kids is bad! Teaching them how to control their movement patterns and loading them up is essential for body awareness, movement competency and athletic development! Can your kids benefit from strength training? YES! DM us today if you want to get your kids moving better, decrease their injury risk and increase their sports performance! #juniors #juniorAthletes #schoolsport #kids #kidsstrengthandconditioning #kidsstrength #petershampt #leichhardtpt #strengthandconditioning #strengthtraining

08.01.2022 In my personal opinion protein is the KING of the macronutrients and its something you need to focus on DAILY. The reason protein is so important is because it will help you build muscle, prevent muscle loss, help with your immune system and make you a strong MF, so theres plenty of reasons you need to be eating it. To figure out your protein goals, you double your bodyweight by 2. Your answer is how many grams you need a day.... So if you are 90kg you should be aiming for 180g of protein a day. Now heres the kicker, even though chicken breast is pure protein 180g of chicken breast isnt 180g of protein. 180g of chicken breast would be about 38g of protein. That means youll have to eat a lot of chicken breast to reach your goal. The best way to figure out how much protein youre eating is to download an app like myfitnesspal and track your food for a few days. At the end of the day you can see how much protein youve been eating and make any changes if youre not eating enough. Heres a short list of the top protein sources: - Poultry (chicken or turkey) - Beef - Pork - Veal - Goat - Kangaroo - Fish - Lean cuts of lamb - Dairy (low fat greek yoghurt or milk) - Protein Powder - Tofu - Tempeh - Egg whites Aim to have one of these protein sources with each meal and you should be able to reach your protein targets. @tysonthetrainerr #eatmoreprotein #protein #highproteinfoods #eatmoreproteinfoods #iloveprotein #highproteindiet #proteinforweightloss #proteinforstrength #proteinpowder

08.01.2022 What to improve your bench Get more bang for your buck by optimising youre position and technique, and see the KGs add up! My top 3 tips are:... Improve upper back tightness and scapular retraction & depression Optimise your breathing and bracing Improve your leg drive and foot positioning Tag a friend who can improve their bench technique!

08.01.2022 Best accessories for a thick back part 5! Here we showed a few movements that arent featured in any of the other categories but are fantastic movements for muscular development in your upper and lower back! Give these a go! #back #hypertrophy #backpain #rehab #training #bodybuilding #powerlifting #weightlifting #strongman #strong #strengthtraining

07.01.2022 @fitlewy did a competition a few weeks ago and absolutely nailed it. Coming into the Comp, Lewis was weighing in a little heavy the week before so we decided to do a water cut . As this is a method not only new to Lewis but also myself (Tyson) we had a plan to follow to ensure he’d walk in underweight and he did!... Lewis put some big numbers on the board and is now in a prime position to go to states next year. Now is the perfect time for @fitlewy to work on getting bigger and stronger for states and add even more to his total. Amazing work Lewis! #sportsnutritionistsydney #sportsnutrition #powerliftingcomp #strengthisneveraweakness #gettingstrong #biglifts #innerwestpowerlifting #powerliftingsydney

07.01.2022 Alpha Athlete Results from Mrs Intensity @powerskwaats with a 120kg PB squat in High Bar! Catherine started working with us just after fracturing her ankle, with a 2 month comp prep after no lower body work and narrowly missed 110kgs (2.5kg PB). Now with some foundational work she earned redemption, crushing 110kgs in high bar!! High bar is usually a less advantageous squat position for most, but with all the hard work she has put it in, she hit a PB in this variation.... Cant wait to load up her low bar!! Well done Catherine! #power #powerlifting #girlswholift #mrsintensity #training #squat #pb #beastmode #bodybuilding #crossfit #weightlifting #rehab #marrickville #petersham #leichhardt #innerwest

06.01.2022 Alpha Athletes Results Eric a.k.a Nugz @ericsooooon with a huge squat set to finish his final strength block before his competition peak. This is 5kgs under his 1RM from earlier this year! During Covid lockdowns, we had Eric doing higher volume in his compound movements and hypertrophy work using Myoreps. Its definitely paid off with PBs in his squats, bench and deadlifts so far and with a while peaking block to go! ... Well done Ez! A big total is coming your way! #squat #powerlifting #strong #gains #bulk #training #beastmode #quads #weightlifting #bodybuilding #pb #pr #innerwest #petersham #marrickville #strathfield

06.01.2022 Snatch warm up! Here’s a fantastic way to prepare for some snatches, performed by Alpha Athlete Angie @mustachecashstashh under the guidance of @sydneystrengthcoach This sequence reinforces positions prior to picking up a barbell, which will lead to a more efficient and successful weightlifting session. All you need a dowel and 2 square meters of space and you’re set! Positions are:... Hang Snatch to Deadlift Position Triple Extension High Pull Power Snatch Power Snatch + OH squat Snatch Give this a go before your next snatch session, or use these as a drill to learn the movements if you’ve ever wanted to give weightlifting a go! #weightlifting #weightlift #training #olympicweightlifting #warmup #personaltrainer #fitness #crossfit #bodybuilding #powerlifting #gains

06.01.2022 Do I wear Lifters or Flats We often get people asking us if weightlifting shoes are required for squatting and the answer truly is it depends. It depends on factors such as mobility, lever lengths, muscular strengths and personal preference. Weightlifting shoes were originally designed for Olympic weightlifters due to the requirement to be more upright in the snatch and clean, as well as the increased quad activity. This has now been popularised in powerlifting and C...rossFit when squatting, but does everyone need lifters Ideally if you can squat to depth without the need for lifters then flats will be your best option. Flat shoes enables you to feel the ground more and evenly distribute the load between your anterior and posterior chain. However, some people are more anterior chain dominant, and using lifters allows them to recruit their quads more as the higher heel increases both their dorsiflexion and knee flexion, others just feel more comfortable using lifters. Too often we see people squatting in lifters when they have no need for them. Sometimes these shoes can be doing more harm than good to your squat gains so make sure you select your shoes properly as it will alter their mechanics of the movement completely! If you have any questions or are unsure if you need lifters or not, please comment below or DM us! Tag someone who needs to see this! #powerlifting #squats #squat #quads #glutes #training #trainingtips #bodybuilding #gains #fitness #crossfit #weightlifting

06.01.2022 Juniors and beginner lifters, we all start somewhere! Sometimes we get caught up comparing ourselves to lifters who have been in the game for a while, but remember they started just like you! The perfect example is our little champion @s_hlxx who went from learning how to lift a couple of years ago, to being the current junior champion! If I told Sarah back then that she would squat and deadlift over 100kgs (2x body weight), she would have laughed, but after consistent work ...she is stronger than she could have ever imagined! Just remember you’re never too weak to get stronger and you’re never too late to start! If you’re under 23 and want to get started with powerlifting or strength training, we are offering free Juniors training sessions on Wednesdays! DM us today to secure your spot and begin your journey to becoming stronger than you can imagine! #juniors #powerlifting #training #gym #fitness #deadlift #squat #powerlifting #weightlifting #crossfit #bodybuilding

05.01.2022 All smiles from @schnazzyjazzy for hitting a 102.5kg squat in her last max out just 6 months into a proper strength training program! Jasmine literally signed up to our coaching membership the day before gym lockdowns, but still got to work in one of our member’s home gyms, worked hard and instantly became a huge member of our community! When she first started, her squat was shallow and needed a lot of technical work with only 30kgs on the bar. Fast forward a few months wor...king with @sydneystrengthcoach she is now in the Club and hungry for more! Congratulations Jasmine! We are all incredibly proud of your progress and can’t wait for the next big milestone as you compete in your first novice competition this May! #training #squat #powerlifting #lifting #girlswholift #girlswhopowerlift #gains #strengthtraining #strengthcoach #strengthcoaching #leichhardtpt #petershampt #pb #beastmode #100kg

05.01.2022 Are you under 23 years old, wanting to take your training to the next level Alpha is now offering a Juniors Powerlifting Coaching Membership to better support our youth in the community, and encourage the participation and competition of Powerlifting! Follow in the footsteps of our resident Junior National Champion @s_hlxx who started in a similar position to many of you! Sarah was always underweight and started strength training to begin building muscle, when she... stumbled across Powerlifting and never looked back! Fast forward 2 years, she is now a 2x National Champion in two weight classes and holds 6 current standing National Records! Think you have what it takes Now accepting applications for our Junior Powerlifting Program. DM us today to reserve your spot and begin taking your training to the next level! #juniors #youth #training #train #power #powerlifting #weightlifting #bodybuilding #squat #bench #deadlift #bulk #shred #fitness #fit #sydney #marrickville #petersham #innerwest See more

05.01.2022 The silent assassin, better known as Marz has absolutely been on fire in earlier months this year. Marz has been slowly losing weight week by week all while still working a hectic job and organising a wedding! Having a hectic lifestyle can make it hard to diet but despite setbacks she keeps showing up.... The reason we call her the silent assassin is because she just ticks the boxes daily while I don’t hear a word from her. Then at the end of the week when check in comes along she presents her hard work and the results speak for themselves! She’s an absolute weapon #clientsuccess #makingprogress #nutritioncoaching #caloriedeficit #nutritioncoach #innerwestnutritionist #sydneynutritionist #innerwestpowerlifting #powerliftingsydney

05.01.2022 Take your training to the next level and become the strongest version of yourself today! At Alpha we have the recipe for success: Experienced Coaching High Quality Strength Equipment... A Community United in Strength Whether you are a seasoned strength athlete or only just begun working on barbell movements, Alpha can facilitate and guide you to: Improved movement and technique Get Stronger & Increase your 1RM Become a part of a strong community Work harder and have a fun time doing it DM us today and take your training to the next level! Thankyou to @ohragnar for the shoot! @fitlewy @foundationalfitness1 @paulocean_ @countbackula @punkpowerlifter @wretchdz @adelemaree @marzbar90 @hieuu_ @trish_boustany @powerskwaats @mattjronan @elonivunakece @tysonthetrainerr @michaelsechos #power #powerlifting #strong #strengthtraining #innerwest #fit #fitness #sydney #petersham #leichhardt #marrickville #stanmore #training #squat #bench #deadlift #weightlifting #bodybuilding See more

04.01.2022 Restarting your training in 2021 after a couple of weeks off It’s important to slowly increase your work load and volume and not go 0-100 straight away. It’s likely that you’re going to be really sore anyway, starting with approximately 50-65% of your regular training volume will decrease DOMs slightly, decrease injury risk and slowly ease you back in. Training intensity is also an important variable to adjust. It’s best off to drop the load slightly, as your nervous s...ystem isn’t as prepared for the loads you were doing prior to your training hiatus, strength may have decreased and it will allow you to regrease the groove and focus on optimising your technique as it’s likely you’re a little rusty. The biggest take away is to slowly ease back in and not just jump back into the program you were doing in your prime! If you need any assistsnce or advice on how to structure your road back into training in 2022, DM us! #powerlifting #training #strengthtraining #fitness #fit #gains #beastmode #crossfit #bodybuilding #weightlifting #strongman #girlswholift #gym #2021

04.01.2022 Alpha Athlete Results Congratulations to Josh (@fletchfitness_ ) for repping 5kgs over his max at 145kgs for 5 reps in only 6 weeks! Video 1: 140x1 (1RM testing 6weeks ago)... Video 2: 145 x5 Josh has been working hard in his training, mixing it up from his bodybuilding background and working on his technique and has already seen huge improvements and KGs to his lifts. Well done mate! #powerlifting #powerbuilding #bodybuilding #weightlifting #training #strong #strengthtraining #gains #pb

02.01.2022 Coaches Weightlifting Upskilling! Advancing our knowledge and ability to service our clients is a massive deal to our Alpha Coaches! You never know everything, and the minute you stop trying to learn, you let your clients down. You never stop learning no matter how good a coach you are. We have hired @joshwu7 from @hrdkawstrength who is one of the most reputable coaches and Weightlifting Athletes in Sydney to mentor us weekly on Weightlifting, so we can safely and compet...ently coach weightlifting at Alpha Athletes! We often get clients asking if we can coach weightlifting, and our coaches collectively decided that we wanted to expand our knowledge and ability to coach and program Olympic Weightlifting. We look forward to applying everything we have learnt in this intensive mentorship with Josh, and are very grateful to have him educating us on not just how to lift, but how to coach it to all levels of athletes. Stay tuned for more Weightlifting at Alpha! #weightlifting #snatch #clean #cleanandjerk #training #upskilling #coachupskilling #personaltraining #personaltrainer #petershampt #leichhardtpt #olympicweightlifting

02.01.2022 Part 3 on building a thick back is the vertical pull. There are fewer variations in the vertical plane than horizontally, however using programming fundamentals we can create variations using changes in grip, tempo, volume and load to create overload and design a stimulus for hypertrophy and strength. Give these a go and add them into your training! #back #training #bodybuilding #hypertrophy #strength #strong #beastmode #power #powerlifting #weightlifting #crossfit #gains #shred #gains #fitness #fit

01.01.2022 Let’s talk about how much protein you should eat. Depending on who you listen to, protein recommendations can range from low to high. For you, being a strength athlete, I would personally recommend eating 2g per kg of body weight no matter your goal.... So for example if you’re 100kg you need 200g of protein in a day. Now here’s the thing, 200g of protein isn’t 200g of chicken breast. If you ate 200g of chicken that would be about 45g of protein. So you need to eat a lot more chicken if you want to get 200g of protein in a day (but I wouldn’t recommend only eating chicken). The best way to find out how much protein you’re eating is to track your food intake for a few days using MyFitnessPal to see how much you’re eating. If you’re getting close to double your body weight in protein, you’re on the right track. If you have any questions about protein make sure to send us a DM and we will help you out. #eatyourprotein #highproteindiet #sportsnutrition #sportsnutritionist #highprotein #proteinpowder #athlete #strengthtraining #innerwestpowerlifting

01.01.2022 At Alpha, our coaching is much more than just your powerlifting or strength training programming. Our coaches are not only experienced and university educated, we follow a proven system that produces medals, podium finishes and records. Our coaching pairs our knowledge and experience with our passion and burning desire to see our athletes succeed. So much so, that whenever our athletes steps on the platform, we feel that we are there with them, and holding their weight on... our shoulders too. If you want to succeed in your powerlifting career, start with Alpha. Start with coaches who dont just understand the sport and the methods to get stronger, but who understand you on a personal level, can get inside your head and can groom you for success. Its a journey you will take together and never look back on. Start or continue your journey today! DM us to find our more about Alpha Athletes Coaching. #powerlifting #weightlifting #bodybuilding #strengthtraining #coaching #coach #athlete #performance #beastmode #pb #deadlift #girlswholift