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25.01.2022 Most of us have stuff all to complain about, really. Yet, we’re pretty good at finding things to complain about . . I read somewhere that gratitude is something you have to deliberately practice and with practice, you get better at feeling it/it becomes more of a normal thing. As I understand, it’s similar to what happens when you learn new skills in the gym, practicing gratitude develops the neural pathway for gratitude. Makes sense. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

25.01.2022 Joint angle dictates muscle recruitment! Simply put, when it comes to the lower body, if you bend your knees more, the exercise will be more quad dominant. Whereas, if you bend more from your hips, the exercise will be more glute and hamstring dominant. . This squat variation is a really good one for blowing up the quads! Also really good for the tendons at the knee. Elevating the heels allows athletes to keep their torso more upright, resulting in most of the movement coming... from the knees, where the quads do the work. Strengthening those quads and the attached tendons is important, for knee health! . These are a good accessory exercise, finisher, or I also like to use them during de-loads (great way to still attack the quads with less spinal loading)! I like doing them for higher reps (10+). Add a tempo to them (slow eccentrics and/or a hold at the bottom), to really get at your quads! I did these today, I like ‘em! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

24.01.2022 Contrast training is a great way to build power. Note - it’s not really applicable to novice strength trainers, an athlete will get more out of it once they’ve been training for a while and built a solid base of strength. It takes advantage of post-activation potentiation. Basically, your muscles are supercharged from doing the heavy lift, which makes the lighter exercise feel easier than it normally would. You essentially trick your nervous system/muscles. In the example sho...wn, doing a heavy barbell floor press, resting for about 1min, then doing the supine med ball chest throw, will result in you being able to throw the ball higher than you normally would be able to. This effect is short term, but longer term benefits are associated with this form of training. It’s cool watching an athlete do contrast training for the first time, how easy the light exercise feels always takes them by surprise #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

24.01.2022 Nordic’s are a great exercise for building eccentric hamstring strength. They’re tough though. When an athlete starts doing Nordic’s, even if they’re a more advanced strength trainer, often they won’t be able to control the movement down very far at all, before they fall, which means the hammies aren’t working for very long. In order to increase time under tension, band assisted Nordic’s are great, adding holds in can also work well #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

23.01.2022 Most people I see are very anterior dominant, far stronger through their chest, than they are through their upper back. Too much of an imbalance between the front and back, can contribute to shoulder issues. Plus, a stronger upper back aids pressing/throwing ability and helps improve your posture. Morale of the story, the majority of people would probably benefit from doing more rowing and targeted upper back work. Here’s an example little back circuit: Chest supported rows... x15 (mini band around wrists) Reverse fly x15 Iso plate pull x20 seconds #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

22.01.2022 Music is such a mood enhancer! Use it to your advantage, if you can! There’s a time and place for hectic shit, but also a time and place for whatever is gonna put you in a good mood! You can have some fun while you train! . Bit of Christine Anu for ya . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

22.01.2022 I think this gets overlooked. . Who you surround yourself with matters. Be picky about it. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

21.01.2022 I still think this point gets lost on people. . Adaptation is task specific. . That’s just a fancy way of saying that if you want to get better at something, you need to practice that specific thing.... . And, if you want to get really good at something, you need to practice that specific thing over and over and over and over... . That’s the secret/hack to getting good at anything. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

20.01.2022 Don’t just move your arms when you row! Move those shoulders! Pull your shoulders back, off the bench, squeezing your shoulder blades together, creating space between your shoulders and the bench . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym bench, squeezing your shoulder blades together, creating space between your shoulders and the bench! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

20.01.2022 Ep. #11 of my podcast is out now! In this episode, I discuss patience. I talk about how important patience is, in life and training, and how things like comparing yourself to others and societal age standards, can negatively impact your ability to remain patient. The Spotify link is below! It’s also available on Apple Podcasts! Thanks to anyone who listens! ... . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym https://open.spotify.com/episode/3addahg3aSnaGiReIWdya7

19.01.2022 I think life kind of goes in stages/chapters. I think you’re always innately you the whole time, a lot of things about you don’t change. But, I think what you value and your priorities shift, as you go through different stages of your life, as you have different experiences and meet different people, and therefore the way you present yourself to the world and the way you live your life changes/evolves. . I always find it interesting to see photos like this one and reflect on ...that stage of my life. I’m not sure how old I was there (somewhere early to mid 20’s). What was going through my head? What were my main priorities/concerns at that stage of my life? Did I do things back then that I’m not particularly proud of and wouldn’t do now? Do I feel like I’ve grown as a person since then? Am I happy/proud of that progress? All interesting questions to ask. . I’m pretty bloody certain, at that exact moment, my only priority was finding the esky full of beers . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

17.01.2022 Haven’t posted about the upper back for a while, however, don’t think for a second that I’ve forgotten about it. . Upper back strength is crucial for shoulder health/stability and a stronger upper back also helps to increase pressing/throwing ability. What more could you want?! . The upper back muscles tend to respond well to higher volumes and frequencies of training, I’d recommend doing a few rounds of this circuit of pull-aparts, as many days per week as you can be bothere...d to! Good on it’s own on lower intensity/rest days, but also good for warm-ups, or as a finisher . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

17.01.2022 I’ve posted this before, but I like to remind myself of these types of things and hopefully it resonates with others... Set standards for yourself! . E.g. As seen in the picture, be the person that starts 10cm behind the line! Be the person that doesn’t go early! Pride yourself on these types of things!... . Obviously this extends beyond training! E.g. Be honest, be punctual, be reliable! Hold yourself to these types of standards! Standards that are going to make you a better person! . The thing about having standards for yourself is, if you don’t hold yourself to them, you’re not going to get arrested, or get yelled at and on the flip side, if you stick to them, no one is going to throw you a party, or give you a reward! It’s about the relationship you have with yourself! I think you build self respect, by trying to better yourself and holding yourself to higher standards! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

16.01.2022 2 years straight! Ya can’t say he wasn’t committed! Forrest ran for 2 years straight, before anyone cared/started to take notice! . Most people don’t commit to things for anywhere near 2 years, before deciding it’s not working! I’ve done it, with a lot of things! . Doing worthwhile things takes time and commitment!... . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

15.01.2022 How do you treat people who have nothing to offer you? . It’s easy to be nice to someone who can give you something/has something you want. Everyone does this. The former however, is a choice, there’s no reason to do it other than it’s the right thing to do, it says a lot about who you are/your character. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

15.01.2022 More does not = better! . You’re probably better off culling a few exercises from your session! Prioritise 5 - 6 exercises and nail them! . 5 - 6 (or so) exercises done really well, will always be better than 10 exercises that you’ve rushed through! If you get to the end of your session and you’re just rushing through the last few exercises with no intent, you’re probably doing too much!... . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

12.01.2022 Strength and power are very neural qualities. . You can get strength and power without any noticeable increases in muscular size and without training to muscular fatigue! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

12.01.2022 If you destroy yourself/train to failure every session: 1 - Your body can’t sustain this, you’re eventually going to get injured and/or sick; 2 - You leave yourself nowhere to go! If you max out straight out of the gate, where do you progress to next session? . Majority of the time, you should finish your sessions with a little something in the tank!... . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

12.01.2022 As Forrest Gump said, That’s all I’ve got to say about that. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

12.01.2022 Most of an athlete’s training should be made up of sagittal plane exercises (front to back - e.g. squats, deads), particularly for novice athletes, generally I like them to own the sagittal plane first. . However, sport is not played in a straight line, so it’s important to train in other planes, particularly the frontal plane (side to side). Lateral sled drags are one of my favourite frontal plane exercises. It’s important to keep this in mind and get out of the sagittal pla...ne every now and then! Obviously it also depends on the sport the athlete plays, some require more frontal plane work than others! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

12.01.2022 If you wanna get faster, you need to practice running fast! . Plenty of athletes claim to do speed training, but they don’t rest long enough between efforts, to be actually training speed! Each effort needs to an actual sprint, meaning full recovery is needed between sprints! A rough guide is 30s - 1min rest, for every 10m sprinted! This takes some discipline! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

11.01.2022 You get stronger by training with weights you can actually lift, not by missing lifts. Read that 10 times. . You shouldn’t be regularly missing lifts in the gym. . It should be on very rare occasions that you push yourself to the point of missing a lift. It shouldn’t be a weekly occurrence. This comes back to having a plan.... . An example of a very simple way to structure your training; say you’re going to do 5 x 5 on an exercise, for 4 weeks. The idea would be to build the weight each week, progressing to a heavy load in the 4th week. This means that the first week is going to be a relatively comfortable/lighter weight, leaving yourself enough room to progress over the coming weeks. If you’re feeling good, maybe in week 4 give the weight a nudge, push it a bit, but even then, you shouldn’t be missing a lift, unless it’s a planned testing week. . FYI I’m mainly talking about your main/big compound lifts here (eg squats, deads, etc.). You can max out things like bicep curls, that’s all g. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

11.01.2022 If your max speed goes up, so do your sub maximal speeds! . Increase maximal output! Develop max strength and max speed! Lift heavy, run fast! Keep the intensity high and rest periods long! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

09.01.2022 Happy Wednesday! . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

09.01.2022 First of all, what a tune . If you wanna jump higher, these things will help: Get stronger. The stronger you are, the more force you can apply down into the ground, the harder the ground pushes back and the higher you get propelled (physics ).... Practice jumping regularly. Adaptation is task specific. If you want to get better at jumping, you need to practice jumping regularly. Improve hip and ankle mobility. Poor hip and ankle mobility can negatively impact your ability to jump. #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

09.01.2022 We’re running a powerlifting comp today, this is the set up. How good’s that banner #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

08.01.2022 Don’t underestimate the importance of muscle mass! Particularly for athletes that play contact sports! It’s like body armour! . This is a good little tri-set I’ll often use at the end of an athlete’s session, if they could benefit from adding mass to their arms and shoulders. . Plus, most athletes enjoy these types of exercises, they’re a bit of fun! No one leaves without a smile on their face, if they finish their session with something like this! .... . How goods Arnie and the corny 80’s exercise music . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

06.01.2022 Yeah, the pink trackies! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coaching #coach #gym #athlete #lecture #education #whiteboard #1minute #sport #athletedevelopment #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym

06.01.2022 Push-ups are underrated. . When it comes to developing horizontal pushing strength, I will generally start with push-ups and milk them for all they’re worth, before progressing on/adding in another horizontal push. . Barbell elevated push-ups are a great initial variation. You can set the bar at the necessary height for the individual, initially focusing on technique, then slower progress lower and lower, before progressing onto push-ups on the ground.... . Once someone can do 10 or so push-ups on the ground, you can really progress how you like from there. I like banded push-ups, for a little extra resistance. Then, you have the option of using push-ups to develop upper body power, in the form of explosive push-ups, which could then be progressed onto plyometric push-ups. . This is just an example progression, the possibilities are pretty much endless. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

03.01.2022 Sure, you might be able to lift more weight if you allow your technique to get a bit shit, which means you can brag to everyone, but it also means you’re probably not too far away from an injury! . Instead of trying to simply lift the most weight possible, aim to lift the most weight you can, with good technique! As you add load, the challenge is to maintain technique, not just to lift the weight! Once technique begins to breakdown, stop! . So, whilst this might mean your PB’...s are slightly lower and you can’t impress that guy/girl with your big numbers (not that they actually care anyway) and your ego takes a hit, your body will thank you, by not breaking down!!! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

02.01.2022 I previously suffered from a pretty bad case of Achilles tendinitis, lasted for like 1 year . . It was a few years ago, after I came back from my internship in the US. I was training a lot over there, but I was doing far less running that I normally would. Anyway, when I got back to Aus, I didn’t even think about it, I went straight back into the type of running I was doing before I left, including playing touch and rugby league. This was dumb I should’ve eased back int...o it! . This resulted in me developing Achilles tendinitis. It got pretty bad, I was in constant pain for a while. It took a lot of patience and trial and error to get back to basically zero pain. . Tendon issues are difficult. Rest isn’t the answer, it’s a combination of load management and building tendon strength (lots of isometrics, eccentrics and low amplitude plyometrics). I also found that calf strength really made a difference . . Shown in the video is my screen you Achilles tendinitis routine which I do everyday (I’m stubborn). . Don’t be like me! When you start any new form of exercise, gradually build into it! Structures like tendons, need time to adapt! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

01.01.2022 Apparently, I talk fast and mumble/cut words off . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coaching #coach #gym #athlete #lecture #education #whiteboard #1minute #sport #athletedevelopment #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym

01.01.2022 In order to get faster, you need to sprint regularly. A simple way to get speed work in, is to spend the first 10mins of any field session doing a few sprints. . When the focus is speed, you want to have full recovery between sprints, each sprint should be a max effort. The hardest part of speed sessions is often actually resting long enough between sprints The rest periods will feel long at first, but you’ll get used to it. Speed is developed in the absence of fatigue; sprint, then recover fully, before sprinting again. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

01.01.2022 One thing I’ve learnt is, if you wanna get a reaction out of people, give them tips about benching, that go against what they do This is the way I like to coach dumbbell bench press and I think it’s a good general recommendation for most people. I’m an advocate for neutral grip dumbbell bench press (shoulders externally rotated - elbows at 45 degrees) .... It just helps with activating the upper back muscles, external rotators and lats a little more, all of which are very important when benching #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym