Charles Dudley Performance | Sport & recreation

Charles Dudley Performance

Phone: +61 419 324 752

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22.01.2022 New blog post is up where I apply some of the theory from my last post. In this post I talk about some beginner exercises for building your core. I go through some exercise technique for some basic exercises like planks and hollow rocks, as well as sharing some of my movement exit criteria to progress from beginner to more advance exercises. I also have a chat around some broader reasons I’ve excluded certain types of exercise in kids, mainly things like super man holds and back extensions. https://charlesdudleyperformance.com//movement-progressio/

22.01.2022 In my latest blog post I talk about how I manipulate drills to target different tactical, technical, physical, and psychological outcomes in Rugby. This is a bit of a precursor to my next blog post where I will talk about my periodisation strategy for bringing players back after COVID. https://charlesdudleyperformance.com//how-to-manipulate-d/

19.01.2022 New blog post up where I address how I build athletes up to bench pressing, and why I think the bench is an overused exercise for the majority of athletes. Hopefully you find some value from the information. https://charlesdudleyperformance.com//movement-progressio/

16.01.2022 New blog post is up on my movement progressions for falling and standing up. I go through variations of rolls, and why I think it’s really important to build young athletes confidence in falling to the ground. I also go through some technique for Turkish get ups and 90/90 get ups, and some common errors I see when people perform these exercises. https://charlesdudleyperformance.com//movement-progressio/

16.01.2022 Here’s a heavy single from Stevens last training block pre lockdown. In the lockdown Stevens only had light weights to play with so it’s been a huge hypertrophy block of late. All power to him, there have been some really rough workouts in there to keep him in shape through the lockdown. When we get back to it we will be shifting our focus back to moving heavy tin, and sorting his dip and drive out so there’s no more of these dodgy press outs.

13.01.2022 New blog post is up where I discuss the movement progressions to build to an initial pull up. A very simple set of exercises, however, hopefully there’s a few small bits of advice that can help! https://charlesdudleyperformance.com//movement-progressio/

12.01.2022 My next few blog posts are going to detail how I plan on reintegrating players into training post-covid. In this post I explore what sort of condition I expect players to return in, what the demands of junior rugby from a physical perspective actually are, and the biggest trap I think community coaches may fall into as we get back to training. Future posts will show how I plan on periodising my return to play strategy, as well as showing coaches how manipulating drills can change the physical output. https://charlesdudleyperformance.com//post-covid-training/

10.01.2022 New blog post up with some of my thoughts on core training and things that we need to remember when designing training programs for the core. This post will provide a lot of the underlying theory for upcoming posts on my beginners training progressions for core training. https://charlesdudleyperformance.com//training-the-core-p/

10.01.2022 New blog post is up on unilateral lower body progressions, working from a split squat up to an elevated pistol. All of these exercises can be done with no equipment outside of a chair so there are some ideas on basic lower body exercises you can do while gyms are locked away. https://charlesdudleyperformance.com//movement-progressio/

07.01.2022 Happy days to see this research get published. Practical applications of the paper The ability of cluster sets to maintain peak power and peak velocity will have practical implications for coaches who are trying to maintain power outputs, while also maintaining training volume. A coach who is prescribing multiple sets of at least 3 repetitions may be best served to also prescribe decreased interset rest and increased inter-repetition rest to maintain peak power. We recommend ...that basic cluster sets over traditional sets be used because of the maintenance of peak power. Furthermore, traditional cluster sets are recommended over undulating cluster sets because of their equivalence in power, but increased simplicity. I had a tonne of personal learning from engaging in the research process and it was something I found enlightening. As coaches we read a lot of papers and often they throw up questions as to whether our current programs are best practice. To see things from the other side of the ledger was a valuable experience, an experience I am sure I will have again. https://journals.lww.com//Different_Cluster_Loading_Protoc

07.01.2022 My latest blog post goes into the utility of errors for enhancing learning. Something I struggled with for a long time as a coach was realising that perfect practice is not always productive practice. In this blog I talk about some ways to increase the error rate within training, as well as changing the way you frame errors when talking with your athletes. ... https://charlesdudleyperformance.com//imperfect-practice-/

06.01.2022 NEW BLOG POST https://charlesdudleyperformance.com//how-ratios-can-be-u/ In my latest blog post I talk about how I use ratios to guide programming decisions in weightlifting. ... I give four practical examples from athletes I am currently coaching. Some of the key take aways from this post are: - Understanding an athletes weaknesses can help to guide programming decisions. - Once you have identified a weakness (symptom), you have to then take a step back to try and understand the cause of the weakness. - No athlete will ever be perfect, often close enough is good enough to keep chasing progress.

02.01.2022 With gyms opening up after COVID, I am formalizing my online training offering. I’ll be offering club based programs for team sports athletes and weightlifters, as well as individualised programs for those that want a personal touch. Programs will be launching from the 22nd of June.... I’ll also be offering personal training in South Yarra from June 22nd. For more information check out the link below https://charlesdudleyperformance.com/train-with-me/