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The Evolved

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23.01.2022 Sleep the low hanging fruit that can improve every part of your life https://www.instagram.com/p/B5Uc1-mFogt/

20.01.2022 A little feedback from one of our shear easy courses earlier this year! Pumped for next year and also happy and grateful for all the people we have been lucky enough to help out a little this year. 2020 is going to be epic ... Cheers Frankland River Shearing Services & Andrew it’s been awesome seeing you continue to give your crew the best

19.01.2022 Bullet proof back! Reverse hypers are a great exercise to help decompress the spine after it has been in flexion (rounded) for most of the day. Generally injuries happen when you have an imbalance of muscles or repeating the same movement over and over. Getting stronger in the opposite direction can help to keep balance in the body. ... Start of with 3 rounds 15-30 seconds of the single leg isometric holds for two weeks Then then double leg holds 3-5 rounds 30-60 seconds for two weeks Then use the flutter kicks for 45-60 seconds for two weeks. Slow controlled movements are the best way to do this and build strength and stability. For anyone who wants to trial our bulletproof body program for free to see if it suits you comment to this video and we will hook you up

18.01.2022 If you plan on gaining weight or improving your performance the beers are probably not helping https://www.instagram.com/p/B6jQApHHbwm/

12.01.2022 Strongman medleys One of my favourite conditioning tools. Why? - most strongman exercises use every muscle in the body, you can also load it up... To get strength and muscle gains and it gets the heart rate right up. Second reason is strongman exercises are great for building postural strength. This helps you to maintain better postures (which is important in a job like shearing, wool handling or pressing) it also teaches you to do this under high heart rates I have two ways I mostly use this method Long -30-90 minutes - slow but steady. Replicate work movements but also build the capacity to move heavy weights all day long in awkward postures Short + heavy 90 seconds to 5 minute rounds with medium to heavy weights - build capacity and strength and top end endurance and power output Added bonus of burning a heap of energy - paired with good nutrition you’ll be lean and mean in no time! These methods have also had great success with our female athletes who train at our gym in Brisbane. Most women have the advantage of recovering faster and also being able to handle heavier (relative to max weights) more often for more work done. So it builds strength very very fast We have had girls carry over triple their body weight for 20m not too many weeks after running a half marathon! Hit me up if you have any questions #ShearFitness

11.01.2022 When you have tight hips your lower back has to move more to compensate. Only problem is it doesn’t like doing that for too long and can lead to injuries. Daily at minimum weekly hip mobility is insurance for your shearing career. ... Loaded stretching like split squats, weighted butterfly stretch and seated good mornings are a great way to not only lengthen the hips but keep them strong as well. Here’s a quick video on how to do seated good mornings. If you have tried opening the hips and nothing works this might be something that does.

06.01.2022 Why is a good nights sleep so important, how to track and improve your sleep and also how alcohol affects your performance and ability to improve your skills! https://youtu.be/sz-SMnPeEng

06.01.2022 Tight shoulders and chest? This is a great loaded stretch to help open Up the front of the shoulders and chest. ... These two areas are used all day long in shearing and get a lot of work. Superset this with 15-20 resistance band pull aparts and your have yourself a nice active recovery shoulder day

05.01.2022 What are you really paying for when you do a course? New tricks and tips? Meal plans and workouts? Some new blows and footwork on shearing course? Or are you paying for the opportunity to learn from 5,10,15,20 years of experience? Pumped to kick off our first nz camp and also pumped for those that turned out. ... So what did this course cost our fellas that came? It cost you some time off work and you will need to invest some of your hard earned money, but you are giving yourself to save years or trial and error. You can do it all by yourself but are you willing to take all the years of dedication and learning that your instructors have spent or would you rather invest in yourself and speed up your learning and get there in 5 years instead of 20? Once you realise every course, every shearing school, every personal training session, every training program or every app like logic is literally giving you years and years of experience and knowledge. That investment of a week or weekend plus a day or so wages is actually worth far more than you will pay. Cheers to the boys Taipz Kuzzy and Damo for having and open mind and sharing their experience on our first course!

04.01.2022 Had a great question from Lachie Robertson about how much shearers should rest in between training sessions. Here is a video responding to his questions

04.01.2022 Are you tight through the shoulders? This is a great drill to hit the backs of the shoulders, open the lats and take a bit of pressure off the shoulders. To do this drip grab a broomstick with your hands positioned like a bicep curl ... Place your elbows on the edge of the bench And have your head at the edge of the bench Lower the broom to the back of your shoulders. This drill paired with push ups (as your rest period). Can be helpful to build strong and healthy shoulders. Check out the shear fitness group page for a couple more shoulder exercises and drills

04.01.2022 Congratulations to @aidancopp who broke the long standing 8 hour crossbred lamb record yesterday. I spoke to Aidan the week before the record he said his body ...was ready, his mind was ready and he was ready to goto war. That’s exactly what he got. When attempting a world record you hope for everything to go right but if you don’t prepare yourself for the worst when it happens you are going to find yourself asking yourself some vary hard questions Aidan prepared himself with 100% dedication running upto 2 hours after a full days shearing and clocking up 20km which showed in the last run which also travelled backwards and forwards from Australia to nz and spent a week in a training camp up in Brisbane. During the day he looked in top shape but was still working right at the edge of human capabilities all that long conditioning work was there to call on when it came down to the last run and also his big fucken ticker! A few big takeaways for me as a coach on the day - cramp - Aidan was worried as he is prone to cramping and had mild hand cramps throughout the day. We used a cramp mix which helped but was pretty hard on the stomach and a few times came back up in the form of vomit while shearing it was catch 22 we had planned for one electrolyte drink and one water alternating every cutter change but the threat of cramp we had to go with the cramp mix more often. In the end the odd vom (which was basiclly just water) was a better alternative than a full cramp lock up I will also be adding in some direct hand and grip endurance / strength work to our programs as hand cramps seem to be common - nutrition. - Aidan had planned meals but didn’t really feel like eating much on the day. Sugar gels, orange juice and melted chocolate came in handy as carbohydrates are the most important form of food and fuel during an endurance event. He managed one decent meal during the day of sweet and sour rice and chicken. Carbs were in his drinks as well. - Guts, ticker and mindset under pressure - if anything could some up the day it’s the above. It was a cold day the sheep didn’t start shearing well untill half way through the third run, the judges were strong but fair and on his case, he had a pretty decent cut on his thumb in the third run but wasn’t going to stop for anything, a good old magnesium cleanse (aka the green squirts) and then coming down to the final run showed all the work he had done in the gym and on the road was much needed. Such a good day and event. Big shout out to his team Lou Brown Dwayne Black Cartwright Terry also, there’s a lot that goes on behind the scenes and it was awesome to see how the best get it done on the day. Once again well done Aidan well deserved my man! Guts, dedication and the will to win you earned it my man well done Aidan Copp crossbred lambs world record 524 lambs in 8 hours

03.01.2022 Is your back buggered or is it just weak? This is a great exercise to strengthen your quadratics lumborum. The quadratus lumborum (QL) is the deepest abdominal muscle. It's located in your lower back on either side of the lumbar spine. It starts at your lowest rib and ends at the top of your pelvis. ... The QL is one of the prime sources of lower back pain and can have an effect on your physical well-being.... One cue to avoid is to not do a side crunch but have your body as straight as possible to target the Ql rather than the obliques. This is all part of our bullet proof body series. Shoot me any questions you have.