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Coach Ben

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15.01.2022 After recent changes to the restrictions - I have made a few more sessions available for coaching outdoor speed and agility sessions with the Speed School. Make the most of this off season and improve the qualities that WIN games - power, speed and agility! Tag a mate you reckon you've got covered on the track.

15.01.2022 What is MICRODOSING in training? You may or may not have heard of the term microdosing before, but, you have probably implemented this technique into your life in some form or another. Microdosing is a term used to describe the breaking up of an activity into smaller segments or portions and interspersing it throughout a training session, day or even week.... You may do it with tasks that are mundane or boring, like folding washing, reading study notes/papers or even walking to get your steps in. Sitting for 40 minutes folding laundry may seem like such an arduous task that if you plan to do all at once, you may never even get started. However, breaking that down into two 20 minutes efforts at either end of the day, suddenly seems like a more manageable task. In some cases, microdosing activities can even result in better efficiency due to higher levels of concentration and attention What does this have to do with training? Well, microdosing has a place in training too. Lets take an athlete that needs a greater range of mobility, flexibility or needs to spend more time using recovery modalities. Prescribing them a 45 minute mobility and stretching routine may be a bit of a lost cause. The lofty time it takes to get a session like that completed is off putting and they may not feel like they have the time to complete it. Maybe your athlete needs to spend more time on their hand eye development, ball skills or other technical movements? Again, an additional 45minutes of skills may not fit in the busy calendar of the modern athlete that may be juggling study, work or other commitments. However, if we break down those sessions into 3x15 minute blocks throughout the day, all of the sudden the task becomes completely manageable and time efficient. Microdosing is essentially a way to ensure certain tasks are better adhered to. Do you have any experience with microdosing? Where do you use it in training or in life? #strengthtraining #healthylifestyle #healthandfitness #afl #aflw #microdosing #strengthandconditioning #powerlifting #weightlifting #vfl #vafa #vflw #qafl #nableague #sportscience

04.01.2022 3 Days until were back into it again. Its been a long time off, with gyms in Melbourne open for the best part of 2 weeks over 9 long months! Making a educated return to training should be your focus point in making your gym comeback. Heres some things to keep in mind:... 1. You will have lost some technical efficiency in your lifts. This should become your priority upon return to training. Re-learn the skill of your training first, before stacking on the plates. 2. Even with all the body weight squats and lunges you may or may not have done in isolation, you’ve body tissues and structures have probably decreased their ability to tolerate load. As such, going too heavy too soon will increase your risk of injury. 3. If you have only been doing body weight training programs for the last 6-9 months and you return to heavy barbell work, you will be sore. The best way to mitigate this, is a slow conservative approach to load selection. 4. Another great way to mitigate soreness to allow yourself to achieve a high training frequency, is to go for full body sessions rather than bro splits. This will reduce the impact of soreness across each body part and allow you to train more frequently. 5. Smarter weight selection allows for a greater improvement over a long term approach. Strength training is never a sprint. The strongest athletes are the ones that are the most consistent over the greatest period of time. Play the long game. 6. RECOVER: Sleep well, eat right and get your steps in between sessions. A training program is only as good as your bodies ability to adapt from it. . . @cosnett_trainning #strengthtraining #powerlifting #olympiclifting #performancecoach #athletedevelopment #speedtraining #speedkills #powerliftingmemes #healthandwellness #movewell #performancecoaching #personaltrainer

03.01.2022 CLIENT/ATHLETE FEEDBACK . *Warning, this post has absolutely no scientific backing or peer reviewed evidence for support.* . The more experienced an athlete or client is, the more likely it is I will take on their feedback when it comes to programming and exercise selection. ... . Is training age always a good indicator of what an athlete understands about exercise prescription and programming? No, definitely not. . But, I am always welcoming to the feedback that an athletes gives about a certain exercise or program. This is something I learnt from @tonysephton_strengthcoach at @melbunisport, and the way he worked with his elite athletes. . Often athletes would give the feedback, I love this exercise, it makes me feel powerful or I feel this would definitely help my *insert movement pattern* in my sport. . Regardless of whether the exercise was or is the best for them in terms of developing power or improving a specific movement pattern - there’s something in this from a psychological stand point. . Athletes often love movements that make them feel like athletes. Throwing med balls, throwing around barbells, being explosive AF. The psychological benefits that come from training like these during peaking and competition phases can be enormous. . Of course, the nuts and bolts of my programs will always remain the same, I’m not handing the reigns of my programming over to the athletes. But, I do think there is some merit in putting weight into exercises they either: a) enjoy b) make them feel good, OR c) make them feel like elite world class athletes (even if they are not) . A great example for me are Pendlay rows. Probably not the best for developing pure horizontal pulling strength, not the best for hypertrophy either, but they make me feel powerful - so I do them. . #athetedevelopment #strengthtraining #strengthandconditioning #powertraining #speedtraining #powerlifting #weightlifting See more