Coach Lachlan | Sports & fitness instruction

Coach Lachlan

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24.01.2022 This series of clips teaches hip hinge motor patterning progressing to a Romanian Deadlift (RDL). This is a key exercise in developing the posterior chain loading the glute hamstring complex. Critical for preventative injury management and performance enhancement Clip 1 is an effective method of learning the movement pattern with steps and kettlebell. This is a HIP DOMINANT movement. take note my knees do not track forward and shins stay straight. Clip 2 introduces... dowel utilising 3 points of contact to maintain neutral spine. Clip 3 highlights RDL utilising dowel. Tracking down the thighs to reduce moment arm or distance of weight from axis point. Stopping at bony landmark just below knees, contract glutes at peak of movement through concentric phase. Clip 4 Once motor patterning has been mastered we can load up our athlete or client with weight. When efficient this is when you can start playing with tempo e.g. 3 seconds eccentric 1 second concentric snapping glutes on at peak #strengthtraining #strengthandconditioning #athlete #sports #strength #power #speed #progression #sportscience #technique

23.01.2022 Looking forward to working with @elitedanceinstitute throughout the year. First block is underway! . . Sessions include dance specific strength and conditioning, preventative injury management measures and also exposing students to a performance environment. .... . Science meets the arts See more

23.01.2022 Building foundations with the team @elitedanceinstitute . Incorporating diaphragmatic breathe work into today’s session. Here is a simple method placing one hand on chest and one hand on belly. . . Diaphragmatic breathing allows for a full oxygen exchange. If we are unable to breathe with our diaphragm, accessory muscles of the upper body can take over to get the job done.This means shorter sharper breathes and can slow recovery time.(athletes take note). . Dysfunctional brea...thing mechanics can also highlight a lack of motor control and sequencing of the deep abdominal musculature. . Furthermore diaphragmatic breathing can regulate the parasympathetic nervous system. This is responsible for the bodies fight or flight mechanism when we are in situations of perceived danger etc. . . Being able to control this Can regulate the physiological symptoms that may present from anxiety, stress etc that can greatly impair performance. Controlling mental arousal is extremely important for athletes to optimise performance. . . Do you breathe with your chest or your belly? . . #strengthandconditioning #sportscience #physiology #breathe #exercisescience #dance #dancer #athlete #coach See more

22.01.2022 Athletes, talent will get you so far, what you do behind the scenes can dictate how you perform or if you can rise to the occasion when it’s crunch time Regardless of sporting codes or events. The 1 percenters matter the attention to detail with your training. We reap what we sow, train hard but train smart also (that’s what we are here for). Embrace the grind and trust the process. You do not want a lack of preparation to be the reason you stumble at the final ...hurdle If you prepare well (physical prep aswell as skills training specific to your sport) then your goals may just be there for the taking

21.01.2022 Youth Strength Training A properly designed strength and conditioning program can greatly improve the physical literacy of the youth athlete. Some of the benefits of note Preventitive injury management... Performance outcomes (strength, speed, power) Postural control Improved proprioception Facilitate weight control Psychosocial well-being Learn to produce and absorb force. Landing mechanics Bone strength Neuromuscular development These are just some of the benefits listed. Of note, If growth plate issues present - manage load, treat symptoms and find alternatives. E.g avoid deep knee flexion with Osgood Schlatters etc and work in conjunction with a physio. Otherwise young athletes can greatly benefit from strength training

21.01.2022 Grateful for the opportunity afforded with @intunesports to work with Kawana Waters Swimming Club. The club boasts State, National and Olympic level athletes . . It has been great for my own development liaising with the coaches also, and being afforded opportunities to attend high performance meetings with other coaches from clubs and the Queensland Academy of Sport (QAS) etc. .... Programming requires extensive mobility, Motor control, scapula work, strength, Core Work in multiple planes and proprioception to enhance performance and prevent injury . #strengthtraining #strengthandconditioning #swimming #athlete #sport #sportperformance #power #kawanawatersswimmingclub #sunshinecoast #sportscience #swimmer #coaching See more

21.01.2022 Mental or motor imagery is essentially visualising the execution of a movement or motor skill (ie throwing or countering a punch, throwing a ball etc) without any overt movement or muscular activation. The same areas of the brain that light up when executing a motor skill, have also been shown to eluminate when visualising the skill Practising mental imagery has shown to improve sports performance in terms of execution of a skill, reducing performance anxiety and can also b...e beneficial during injury rehabilitation. Utilising this technique of visualising actions, movements or plays, in vivid detail before execution has been shown to enhance performance, particularly athletes at an elite level. There is actually some science behind this visualisation thing #sportpsychology #sportscience #strengthandconditioning #athlete #sport #sportperformance #strength #power #speed #mentalimagery #visualization #success

18.01.2022 Professional Development on the weekend recently with @mrrogerfabri and the team from @rogerfabrispeedacademy. Roger has worked with some of the top athletes in the @nrl, cricket included also amongst others. Both theory and practical components were covered and I took away some drills for my own toolbox which I can utilise to enhance the speed of my feild sport athletes Always good to network with other coaches and professionals, some of which I have worked with in t...he past. Cheers @perspectivetraining for hosting. #speed #power #strengthtraining #strengthandconditioning #sportperformance #athlete #sprint #sprintmechanics #sport #needforspeed

16.01.2022 Star pupil @mia.polinelli performing a lunge matrix we have been utilising. Exposing athletes to a new stimulus/variety is effective for preventative injury management aswell as performance enhancement . Mia has been loading up with weight on curtsy lunge and lateral lunge in her program . Here we are combining both. The curtsy lunge offers a new stimulus building a more robust athlete and the lateral lunge for frontal plane movement efficiency (remember athletes need to b...e strong in all planes of movement not just flexion and extension including dancers) . Progression utilises explosive knee drive through the concentric phase of movement before decelerating into the lateral lunge @theprehabguys . #strengthtraining #strengthandconditioning #athlete #dance #dancer #ballet #performance #power #injuryprevention #coach #progress See more

15.01.2022 Nice Work @kawanawatersswimclub finishing 8th overall and number 1 in the Sunshine Coast region . #swimming #athletes #strengthandconditioning #statetitles #intunesports

14.01.2022 Shoutout to my clients Tish and Will who have been progressing well with their training. Tish trialled with the @sunshinecoastwanderersfc making the under 18s in the National Premier League. Will has also been training hard in preparation for an upcoming tour of Europe. Will is also apart of the KWSC football program of excellence. . . Sessions incorporate injury prevention and modernised strength and conditioning methodologies utilising the latest research. Future posts will... detail further insight into the female athlete (see recent posts) and youth athlete development. . . #football #soccer #injuryprevention #strengthtraining #strengthandconditioning #youthathletes #strength #power #speed #sportscience See more

14.01.2022 Athletes are you intrinsically or extrinsically motivated? Those of us who seek intrinsic rewards for reasons to compete, generally are in the sport for enjoyment, self growth, personal achievement, proffesional development etc. things that come from within Extrinsic motivators for an athlete are things like fame, money, trophies or medals, recognition, legacy, admiration, being in it to win, as some example So what has shown to be the most effective in the long term s...uccess of an athlete? The answer is those who display a bit of both. It is important to have the competitive nature to win, chase the gold medal, the glory and legacy etc (extrinsic motivators). However those who have a growth mindset, and are in it for their enjoyment persist in their sport for longer. This also allows for a win or learn mindset, ie an athlete may of had a loss but they are able to take from this areas in which they can improve upon for their next performance. Athletes must have intrinsic motivation to succeed at the highest levels. Too much of either can be detrimental to long term success . #motivation #sportpsychology #athlete #athletedevelopment #mindset #psychology #sport #sportscience #exercisescience #success #strengthtraining #coach

13.01.2022 Science meets the arts Today’s topic of study is on dance medicine and performance enhancement (dance specific). In preparation for an upcoming block with some dancers I will be working with. . .... As Sport and Exercise Scientists we have access to the latest research, which can be used to supplement and aid in designing strength and conditioning regimes. . . I like to draw from my own knowledge and experience acquired working within the field, as-well as utilising the science and literature available when designing programs for athletes . Science + Art of coaching . #sportscience #strengthandconditioning #dance #ballet #contemporarydance #exercisescience #strengthtraining #research #evidencebased #coaching #athlete See more

12.01.2022 Punch analysis There are several variables that contribute to the force production of a straight rear hand punch. The sequence of kinetic force development begins from the ground up with the lower extremity, before force production is transferred to upper extremity components e.g trunk rotation etc. Pictured is a fighter striking a strain gauge in a Biomechanics laboratory. I was assessing the relationship between ground reaction forces and punching power. GRF were measure...d with a force plate imbedded in the ground. Peak voltage was recorded from the strain gauge and converted into Newtons of force The relationship between GRF and punching power is complex. The lower body plays a pivotal role in force production however, the summation of forces along the kinetic chain of a punch varies between individuals. Any instability or imbalances in the body along this chain (weaknesses) can leech power resulting in lower force production This has practical applications for Strength and Conditioning programming for fighters. Future posts will detail exercise selection to increase punching power for the combat sport athlete Ps the last photo is of me back when I was a whippet haha #boxing #combatsports #mma #ufc #strenghttraining #strengthandconditioning #power #speed #punch #biomechanics #sportscience #fighter #knockout #athlete #sportperformance

12.01.2022 The push up is a great exercise that is under-utilised. Working upper body strength, stability and the anterior portion of the core. . Clips performing a body weight loaded (great strength exercise) and banded push up variations (accommodated resistance = more tension at peak of movement, will go into this further and its benefits for sports performance in future posts) . Benefits over the bench press? As mentioned requires greater core utilisation when done cor...rectly and allows for the scapula to move more freely. The bench can often impinge the scapula interrupting mechanics which can result in excess pressure of the humeral head on the anterior portion of of the glenohumeral (shoulder) joint during the lift. . Research has also highlighted that the bench press may not have a great carry over into athletic performance. I’m not saying don’t ever bench press, if a coach can justify it in their programming, but just providing some education and food for thought. . Challenging the bro science in the gym setting See more

11.01.2022 Repost : Looking forward to working with @intunesports sponsored athlete @skylah_headshot_hamill in preparation for the upcoming Australian titles. . . Skylah has had a decorated career already having previously been 2 x ifma world champion and 3 x Australian champion. .... . We will be utilising the science and modernised strength and conditioning methodologies focusing on performance enhancement and injury prevention for the combat sport athlete. . #muaythai #combatsports #athlete #fighter #strengthtraining #strengthandconditioning #sportscience #power #speed #injuryprevention #kickboxing See more

07.01.2022 The Barbell Hip Thrust Here the exercise is being utilised by a combat sport athlete (bjj) This is an effective lower body exercise that targets the hip extensors particularly the glutes which are powerhouse for athletic performance enhancement. ... The hip thrust can also be utilised for both preventative and rehabilitative injury programming (remember glutes are pivotal in protecting knees etc ) This is an effective exercise suitable for athletes that require powerful hip extension movements (sprinters, bjj, field sport athletes etc) #strengthtraining #strengthandconditioning #bjj #combatsports #mma #power #speed #sport #athlete #injuryprevention #sportperformance

06.01.2022 Investing in your health should not be viewed as a great expense. The cost of paying an accredited professional is nothing compared to poor health, chronic disease or injury management costs. Our mind and body are our most important vessels. Let’s change the way we think about the cost of paying a professional, you are investing in your health. A proper strength and conditioning regime is important for athletes who are serious about performing at a higher level in terms of ...performance enhancement and injury prevention etc There is a lot of bs in this industry, be selective with who you train with, you reap what you sow. There are Plenty of top coaches and allied health professionals to help you on your journey. . #strengthandconditioning #healthylifestyle #health #investinyourself #goals #athlete #sport #strength #power #speed #injuryprevention

02.01.2022 Following on from a post regarding accentuated loading here is another exercise variation utilising bands with a ballet dancer. . . This creates a greater external load during the first jump stimulating more motor unit recruitment and neural drive on the second part of the movement . More torque more . A good exercise for combat sport athletes also amongst others. .... . #strengthtraining #strengthandconditioning #ballet #dance #performance #power #sportscience #athlete #adaptions See more

01.01.2022 Quick educational video on effectively training the core for the combat sport athlete (boxing specific with examples) however all athletes can benefit from being strong in multiple planes. . . Educational clips to come detailing exercise selection and technique break down. Train smart. .... #humanmovement #sportscience #athlete #boxing #mma #combatsports #core #strengthandconditioning #power #education #exercisescience #sport See more