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Build.training

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25.01.2022 Can you slow down? While it may seem different to slow down in sports such as football or soccer, Deceleration training teaches athletes how to move from top speeds, to stopping and changing directions safely along with landing. @matty_stew putting in some work on his off season

25.01.2022 Last few months have been very performance based for a lot of my netball clients for their upcoming season, believe it or not strength training is critically important to prevent injury and increase power/speed on the courts. Getting bumped off the ball is frustrating at best of times and can lose you the possession and possibly the game.

24.01.2022 The secret to success in the gym. 1. Showup

23.01.2022 Jess working on stability and breathing to help with some of her big lifts and boy can she lift! Testing her compound movements next week to see how far she’s come

23.01.2022 Pleasure having @rileymcgree from @adelaideunited coming in for a few sessions. Working on his ability to decelerate as well as accelerate through a change of direction also some unilateral strength finished with a quick conditioning workout to help improve VO2max

22.01.2022 NEW MERCH AVALIABLE For just $30 you can score yourself both a singlet and a towel, what a bargain! Limited stock available. DM to grab yours now!

22.01.2022 Activity energy expenditure (AEE) is the most variable aspect of your Total daily energy expenditure (TDEE-estimation of how many calories you burn per day) ranging from 15% in very desk bound individuals to 50% in highly active individuals. It comprises both physical activity (PA) and spontaneous physical activity (SPA), also known as non exercise activity thermogenesis (NEAT) Physical activity covers significant physical effort, such as lifting weights, running, or riding ...a bike, whereas NEAT covers minor, often subconscious acts of daily life, such as chewing, walking short distances, or maintaining one’s posture. Studies show that NEAT accounts for 440% of your TDEE, or about 1001500cal/day depending on the individual In short - you’re awake 16 hours of the day, spend that time moving more, take the flight of stairs instead of the elevator, park further away from work or carry those shopping bags back to your car.

22.01.2022 Taking the new toy for a spin. Always trialing new workouts and adjusting programs for my clients, fair to say there’s some new endurance sessions coming your way

22.01.2022 Squatting is actually a fairly tricky and complex skill. Successfully performing a squat requires that a lot of things are going well in the body. Multiple joints, including those In the ankles, knees, hips, and spine all need to have sufficient mobility to move the body through the range of the squat while a multitude of muscles need to have sufficient strength, as well as the ability to all efficiently work together.

22.01.2022 Why overhead strength is beneficial to anyone. Just like this Z press that builds quality movement patterning, muscle, and therefore can be used over time to increase strength and performance. By managing overhead pressing integrity and forcing the lifter to be balanced in the shoulder and upper back/scapular, my clients can then translate the movement patterning and stability onto barbell overhead presses, jerks, push presses, and more.

21.01.2022 Resisted sled sprinting teaching my athletes to produce greater horizontal force per unit body mass, increase contact time and improve their stride length

21.01.2022 I’m losing muscle? Losing fat while gaining muscle is generally considered the holy grail of dieting. Unfortunately, the majority of weight loss studies show that as much as 20-30% of the body weight lost during dieting is from lean body mass (including muscle mass) However, a resistance training program typically a heavy training program along with increased protein intake can greatly increase rates of muscle protein synthesis (process of building muscle mass, also essenti...al for exercise recovery and adaptation) Both controlled groups were given the same calorie intake (deficit) and same training programs for both overweight men and women, the only variable was one group had high amounts of protein compared to the other (approx 2.2-2.8kg per kg of body weight compared to 0.8-1.5kg per kg of body weight) the group with high amounts of protein not only lost more fat mass but actually gained muscle mass as well.

21.01.2022 Change is the result of education. Thanks to these legends for coming out this morning to learn about the principles of nutrition and the fitness industry. Loved every minute of it

19.01.2022 Different, Better Tilly was one of my first clients to entrust in me on helping her getting back on track, after a bad relationship with food we sat down and designed an online 12 week program that was tailored to her. She was committed 100% and put in the effort every day. My program was primarily weights dominated and very little ‘cardio’ concentrating on progression each week and strength. The question that I get asked all the time or what is assumed is weights will make ...me big and bulky completely wrong, what does make you big and bulky is weights mixed with a calorie surplus everyday. As you can see Tilly debunked that myth, being wary of what she consumes but also enjoying herself some days. No measurements were taken as I believe this causes an unhealthy habit, focusing on results and chasing numbers rather than focusing and chasing progression and putting in that 100%. Now one of the biggest aspects and one of the most important is the things you can’t see or what the scale doesn’t tell you is strength! Starting at week 1 we tested her 1 rep max on the 3 ‘big lifts’ bench press, squat and deadlift and then again at week 12! Here are her results Week 1 - Press- 35kg Squat- 65kg Deadlift- 75kg Week 12 - Press- 45kg Squat- 80kg Deadlift- 90kg Amazing results! Increased so much in each movement! Well done Tilly

19.01.2022 One of those days! Today’s session was horrible. Didn’t hit my required reps for my back squats and my front squats were no way near what I was supposed to be hitting, I felt like throwing the bar across the room. so I backed off and focused on position and bracing the body, and took those small wins as progress.

17.01.2022 You can always work around injury and just because you are injured doesn’t mean you can’t keep progressing. @cooper_k16 has undergone an ACJ repair with fixation of the coracoclavicular ligament (shoulder reconstruction) from his footy season To strengthen his glutes and to work on power we’ve incorporate belt squats with a landmine pivot as this safely loads the lower body without loading the shoulders/spine

17.01.2022 Training last night with the Gawler Souths 1’s and 2’s netball squad, a lot of speed and stability work to aid their performance in their upcoming season

16.01.2022 Working on some explosive lifts with @livvgeorge the landmine split jerk is a great exercise to develop upper and lower body explosiveness as well as improving eccentric utilization and core strength during the catch!

16.01.2022 Stability warm up before the session, helping Marisa activate her central nervous system. The speed and accuracy of your CNS is what gives you the ability to react quickly and catch balls mid jump, it is what allows you to recruit the maximum number of muscle fibers to lift heavier weights in the gym, it is what enables you to perform with perfect technique in sports and will help catch that tin of beans as it falls out the cupboard

16.01.2022 Training my off season athlete @diamondsare for Gawlersouthfc. Initial maximal aerobic speed test to develop interval training sessions at 100% or higher to evoke a VO2max response, implementing this in her programs to get her up to speed (no pun intended) for her upcoming season.

15.01.2022 Banded single leg RDL with row Working some true stability which will help transfer to sprinting and single leg jumping also to help decelerate and accelerate the body during all sports Even though sports have been cancelled @bethany_dittmar still putting in the work to come out of this even stronger

14.01.2022 RDL’s Romanian deadlifts are a great movement for your posterior chain but often performed incorrectly, hinging too low has proven a higher risk of causing injury to your lower back. As soon as you stop feeling tension in your glutes and hamstrings during the eccentric that’s when you should stop, which for a lot of people it’s around the middle of your shin. You won’t be able to show off those booty gains when you’re walking around like a duck holding your back

14.01.2022 @jashornby smashing out a workout this morning, starting off with some strength getting the body to fatigue then finishing with some conditioning that surely got the heart rate up!

13.01.2022 Tried to do a little twist on the traditional bootcamp and it was a success Thanks for everyone that came, such a fun morning and great way to start the week. Think I’ll be doing more of these

13.01.2022 Just because they are not doing the same ‘bro split’ as you doesn’t mean it’s not working. There will always be someone questioning your workout, telling you that you should be doing 1000 sets of lunges or that you should train 3 times a day to see results. These people think everyone is in the gym to body build and don’t actually think most of these people just want to become stronger and more confident, to perform better movement patterns or to reduce the risk of injury. T...urn those headphones up and stay in your lane. You don’t have to be extreme, just consistent.

13.01.2022 Fix your box jump. Box Jumps are strenuous enough as it is, but jumping down from the box after each rep creates twice as many landings, twice as much stress on the body and twice as many chances to get hurt Be sure when you jump that you land soft and step down. Jumping down will place tremendous amounts of stress on your achilles, hips, lower back and knees that can cause injury otherwise what’s the point of a box right? Why not just jump as high as you can on the spot?

12.01.2022 All my clients know by now how much we do all types of deadlifting and why I love it so much In my opinion the deadlift, if performed correctly, will build unparalleled mass while strengthening all the major muscles groups. From enhanced grip strength, better posture to helping increase the amount of testosterone and growth hormone produced by your body. Don’t avoid deadlifts because they look like they will damage your back , learn how to perform them and they will do the ...opposite. @shannn.smith with some RDLs

10.01.2022 Work doesn’t stop on holidays when you’ve got clients making gainzzzz

10.01.2022 Been a massive focus more on my strength rather than how I look lately and I’ve never felt better. Fitness isn’t and shouldn’t be about chicken and rice for every meal or trying to achieve an unrealistic body fat percentage, ild much rather focus on progressing my strength pain free and not run out of breath walking up a flight of stairs.

10.01.2022 Everyday is a new opportunity to change your life, a chance to do something new and a chance to grow

09.01.2022 Do you know how much you’re actually eating? Why tracking foods isn’t obsessive, it allows you to understand what you’re putting in your body. If your goal is weight loss, every calorie counts, especially those hidden liquid calories. On the left is 560grams of spinach and the right is 1tbsp of avocado oil both at 120calories ... While oils do have health benefits and shouldn’t be cut out completely, it’s important to factor it in your daily calorie target! Include high volume foods such as these leafy greens imagine eating all that spinach throughout your day with your meals compared to the one spoon of oil. I know which one will keep me fuller for longer

09.01.2022 Christmas giveaway Thanks to everyone for your support and I hope you all have a safe and happy Christmas! I will be giving away 1 x free hour PT session... 1 x $50 rebel sports gift voucher All you have to do to enter is: 1. Tag 1x friend in this post 2. Share this post to your story (Insta only) 3. Follow the page Simple The more friends you tag the more chances you get! Will be drawing the winner on Wednesday 23rd December Goodluck!

08.01.2022 Little deadball session from the other day! Squatting with the ball on one shoulder loads the squat asymmetrically, forcing stabilisers through the core and hips to work harder to maintain neutral spine. Keep grinding guys

07.01.2022 Coaching and what it means to me A good coach will program each workout with the end goal in mind, for myself I will never just throw together random workouts but always tailor each individual while thinking with progression 4,5,6 months in the future and how the small goals will then achieve the end. The moment you change coaches or stop all together is the moment you’ll be back to square one.... Commitment, consistency and faith are the keys to success

07.01.2022 Even though we probably talk more than exercise it’s always a pleasure having you in mate. P.s Look at those arms

07.01.2022 Truth All this free time and yet everyone’s stressing about getting workouts in or losing all their progress I’m going to put all my weight back on Use this time to educate yourself about nutrition, maybe how to count and track your macros, daily energy intake is the most crucial element to weight loss and more importantly building muscle mass.... Don’t stress about missing a 20min HIIT session when the rest of your 16 hour waking day is binging or over snacking Also how good is coffee as a pre workout

06.01.2022 Finding it hard to rack a kettlebell or it’s causing you pain throughout the movement? An improper rack is where the kettlebell is resting on your shoulder or out by the side. In this position, due to the weight of the kettlebell, the wrist is bent backwards and there is a tremendous amount of pressure on the elbow and shoulder Maintain a more vertical alignment of your forearm, keep your wrist in a neutral position, and take the pressure off your elbow and shoulder. Keep the kettlebell in front of the body and try rest the wrist on top of the chest. This will allow for a more efficient transition to the press and enable you to stay in this racked position for a longer period of time, which is critical for higher rep pressing sets

06.01.2022 After I lost access to my _jpcp account I’ve decided to do some re branding, and what better time to do it than right now with some extra Instagram security BUILD U has been an idea and a plan since late last year and a project to grow into something big to help everyone of my clients to not just Build physically strong but mentally as well. I appreciate everyone’s support. Let’s get Building

06.01.2022 BOOTCAMP!! This Sunday the 15th starting at 9am Location - Evanston Gardens, more info upon DM... DM to secure your spot! Limited spots remaining $10 per person

06.01.2022 How tailored is your program? Hodge carrying out specific training to aid in his season! Working well with change of direction and stability

05.01.2022 Strengthening up @lachlanbrook18 quads by placing the least amount of load on the body due to patellar tendon pain - front of the knee One of the benefits of this squat variation (Spanish squat) is that it reduces knee compression while allowing the individual to load the quad. Still a very hard exercise if done correctly. A few sets of 45sec holds will challenge even the strongest athletes

05.01.2022 Why I love any form of a carry especially like this unilateral overhead carry (waiters carry) this is because one side is loaded overhead and the other is not. This enforces a greater need for core stabilization and anti rotational control of the spine and supporting muscles. Additionally, this exercise forces proper alignment of the scapula and shoulder to ensure no unnecessary shrugging or compensation patterns to account for poor stability or mobility overhead.

04.01.2022 Here we go! @lj_guth ending his 12 week strength program on a massive high, pulled some big numbers and took away a 160kg Squat!! (Slightly jealous) most importantly we worked on how to safely work under load and improve mobility

04.01.2022 Work on your movement everyday. Focus on progression not perfection. Fixing my cleans with a pause, the purpose of this exercise is to strengthen the first pull off of the floor in your clean. This exercise will help build strength in your positions on the clean. It will also allow you to build better movement patterns in relation to weight distribution from the floor into the first pull and then into the second pull.

04.01.2022 Build on the basics Doing too many or random exercises can actually hinder your progress, you should stick to the basics and always incorporate progressive overload, this can be anything from an extra rep or set to incorporating tempo work or isometric holds such as pauses

04.01.2022 A big thank you to @headspaceedinburghnorth @headspace_aus and to these legends for smashing out the goal of 3,046 pushups in under 30mins to help raise awareness for mental health and the total number of lives lost to suicide in 2018. The reason why I chose a team of people is because I believe every single person will go through some dark times in their life and to struggle for weeks and weeks if not months without help, just like each of us started to struggle completing the pushups. but as a team, as a community we persevered and helped each other through it just how we should help the people suffering. Sometimes the strongest among us are the ones who smile through silent pain.

03.01.2022 COMPETITION TIME For your chance to win! 2x 1:1 Personal Training sessions $50 rebel sports gift voucher JPCP muscle tee and towel ... All valued at $200 How to enter 1. Like and follow this page 2. Tag 2 of your training buddy’s in this post Winner will be drawn Wednesday the 27th of November

02.01.2022 Learning to move well under load should always be incorporated into your workout regime, mobility over flexibility is key

02.01.2022 Every accomplishment starts with the decision to try. Those small daily improvements are the key to long term results, keep consistent.

02.01.2022 The pursuit of great movement should be the goal of anyone for their daily activities not just in the gym. As mobility relates to strength, you will be stronger and safer lifting weight through a range of motion if your joints are able to comfortably reach the given position. Like If you are straining just to reach the bar with proper form on a deadlift, you are way more likely to pull a muscle or injure the spine. Replace the deadlift with any hinging motion during daily li...fe (like picking up a heavy box) and you risk the same consequences. Essentially, flexibility and mobility allow you to place your body in the safest, most advantageous position for utilizing your strength. If you have strength but no mobility, you are working against the pull of your muscles and moving less efficiently through life. 10-20mins a day working through different ranges of motion is what’s going to benefit you and become injury free in the future

02.01.2022 Much needed conditioning session with @tdfit_ this afternoon. Nothing like using doughnuts and chocolate as fuel

01.01.2022 @nathill88 coming in for her strength session, setting the benchmark for her program. Big things to come for this machine

01.01.2022 Find yourself a coach that invests in you just as much as you invest in them. If you’re paying $60+ to someone that makes you wear a booty band for a hour, or creates confusing exercises to make themselves look knowledgeable, run the other way. I coach everyone of my clients like it’s their first day, not just show them the workout or program but explain why we’re performing certain exercises. As soon as my clients know the ‘why’ behind it all they immediately put in that ext...ra 10% Ask questions, treat everyone like a teacher and everyone else as a student.