Austen Fit | Fitness trainer

Austen Fit

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24.01.2022 so over the next couple of weeks Im going to be talking about several strength exercises which I think are phenomenal for improving your vertical jump. The first of which is the trap bar deadlift. This movement is great for improving how much force you can put through the floor. This is a big component in improving your Vert. I like this over the conventional deadlift as it puts you in a more favourable position for basketball players as the majority of us are taller... with a longer structure. But also because allows more knee flexion which will have a higher carry over into jumping as this more closely resembles the position most of us which jump from. See more

24.01.2022 Last chance to sign up and get your Vert tested guys tomorrow 10-11am at Goodlife Cockburn. Pretty keen to see how everyone will go and how theyll stack up! Its completely free to test by the way guys so if youre on journey to jump higher or dunk this is a great opportunity. If youre interested go to my profile bio and click on the link tree link. You can apply through there!

20.01.2022 Continuing on from my last post, strength exercises which I believe you need to be doing to improve your vertical jump. Alright so next in line is the Bulgarian split squat or also known as the RFESS. ... Now this exercise is great for building unilateral strength or single leg strength. Almost all athletic movements are performed unilaterally so i cannot stress enough the importance of building single leg strength. Everyone has some measure of muscular imbalance so this exercise is great for eliminating and correcting that. Another benefit of this exercise is its ability to enhance stability. The core and other stabiliser muscles will be working hard to maintain good posture and balance. If you want to jump high but lack stability it will make it difficult to maximise your potential. See more

20.01.2022 Stop neglecting your calves! It is often one of the most undertrained and neglected muscles in the body. Start with building a basic level of strength throughout those muscles. Standing and seated calf raises are good start. ... Keeping those bad boys strong will help with force absorption protecting your knees and reduce the chance ankle sprains and other lower leg injuries. If youre putting all this time into getting everything else stronger but neglecting your calves it can lead to potential energy leaks when running or jumping limiting your potential performance output.

19.01.2022 It’s no question squatting variations play a fundamental part in developing athleticism, so here’s a tip to help you improve your stability and posture while performing this lift.

19.01.2022 Why you need to be strength training as a basketballer!

16.01.2022 Today Ill be talking about a basic movement thatll help improve your hip extension capabilities called the Romanian deadlift. So yeah nothing fancy here! Im sure most of you have seen this before. Its fantastic exercise for loading that movement pattern I love this exercise for building foundational strength throughout the muscles involved in during hip extension! ... With this movement it can be performed with a barbell or dumbbells. Both achieve the same result. With this one focus on driving the hips backward while maintaining soft knees. You should feel a lethal stretch through the hammies. So guys Implement this into your routine regularly if you dont already and let me know how you go!

15.01.2022 Enjoying these penultimate step box jumps a lot. Im not sure if I jump higher from two feet or one foot right now. Next testing day we will have to see! Looking to gain a few inches either way with me cutting weight back.

14.01.2022 A follow up from yesterdays post about Romanian deadlifts. Heres another sweet variation that you can add to your arsenal. The trap bar provides less sheering forces on the spine as the load is more centralised over your centre of mass. ... Dumbbells do have a similar effect but the trap bar has more loading potential. I good one if you have had previous lower back issues. Go give this a try and tell me what you think!

14.01.2022 Constantly rolling your ankles? Start training your lower leg complex. Youre ankles will thank you for it. That means building a basic level of strength through those muscles. Standing and seated calf raises are good start. ... Then progressing on to single leg balance and stability work to follow. See more

12.01.2022 The Kettlebell swing is something I love for recruiting more fast twitch muscle fibres throughout the posterior chain. Great for improving power and when used in higher repetitions great for conditioning. Whos done this exercise? If you havent give it a try and let me know what you think of it!

11.01.2022 Thanks everyone for the birthday wishes yesterday. Heres me just being fat and enjoying a double stacked @grilldburgers. Feels good to be the number 23. I guess you could call me that GOAT now. Ill leave that for you people to decide which one that is. #lbj23 #mj23 @perthpersonaltrainer

10.01.2022 Did some Vert testing today so I could get a baseline marker of where Im currently at. Hit 30inch for the approach jump. Not too bad but definitely looking to approach 40 in the next year or two. First jump I hit 1011 feet in total and the second I just missed the 11 footI was going for that 11 so I could say I can get a whole foot above the rim. Next time though! ... lastly I hope you all like the sick beat I put in the background for that dramatic effect ya know lol

09.01.2022 I found this older interesting post by @clutchsports I think I really highlights the importance of taking care of your body. You only get one in life. Its not like a car where if you dont take care of it you can just get a new one. Take care of your body and itll take care of you. If you want it to move like a Ferrari then treat it like one.

09.01.2022 I have another strength exercise which I believe is phenomenal for helping your vertical jump. The front foot elevated split squat a great lunge variation that helps improve range of motion and mobility through out ankle and hip joints. Even if you have enough range its important to also have strength and stability through those ranges. ... Having an adequate amount of mobility throughout the lower body is important so you can enter the ranges necessary to maximise muscular recruitment when jumping. If youre in season or doing a lot of plyos be careful with how much you do this one due to the amount of knee flexion. Once to twice a week is a good amount depending on your activity level.

08.01.2022 Playing around with some bottoms up kettlebell presses today. This exercise comes with numerous benefits. Primarily I am using this to build overhead strength and stability. An important thing to have for the game of basketball. The movement forces me to dial in every aspect of my technique keeping the movement slow and controlled. This will engage numerous body parts over the body working in together to control the movement. If youre looking to try this Id encourage you to get comfortable pressing a kettlebell normally first then later on progressing to this.

07.01.2022 This is one of my go to glute preactivation exercises! This is called the lock side clam by @andrew_lock_strength A great amount of injuries occur on the court and in the weight room due to WEAK hip abduction muscles. Specifically this exercise targets the glute medius of which I think this is one of the most undertrained muscles in the body! ... So if you’re aren’t training your abduction muscles this exercise is a great starting point. For a lot of people just performing this with your body weight will be enough to start.

04.01.2022 Hey guys so today Im going to be talking about very important action if you wish to jump higher called hip extension. Okay so what is Hip extension Austen? Well Im glad you asked. Hip extension happens when we open our hip joint or lengthen it. Basic examples of this are when someone stands up from a seated position and pushes his/her hips forward. This is an integral movement when jumping high. The best athletes and highest jumpers have this down to an absolute T. ... So if you want to jump high its important to strengthen and train the muscles involved in this action. Stay tuned everyone over the coming weeks as Ill be sharing some of the best exercises that train this action!

04.01.2022 Posted this on my story a while back. Just having a bit of fun with these dragon flags. Not for any other reason than it looks badass doing them The goal is to get all the way down pause, then go all the way up again.

03.01.2022 Here’s some tips for to help improve your sleep quality. This is a follow up post of why you need to be optimising sleep as an athlete. Go check that out if you haven’t.

02.01.2022 First W with the lil bro! #brotherduo