Ryan Evernden | Fitness trainer

Ryan Evernden

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25.01.2022 How do you measure a good workout? Do you measure it by how hard it felt? How many calories you burned? If you got a good pump or not? ... If you do, you probably should take a look at your training and start measuring it by body transformation over time performance increase over time movement quality over time This way you will see continual results and get closer to the result you ACTUALLY want and not just chase a good workout bro Train smarter not harder, train with a plan #beformidable

24.01.2022 Instagram vs reality #eatbigliftbiggetbig #massmovesmass @ Western Australia

24.01.2022 Best bunch of people from both gyms coming together to encourage and support one another. When @simon_le_couilliard and I started FSC we wanted to create a brand that focused on 3 things Fitness, Strength & Communtiy and with the times we are going through the community aspect has been so important to so many of our FSC family. I would like to thank everyone in the FSC family and say a special thank you to everyone that came down for 1RMass on the weekend for helping us bui...ld something special. Community is a key part of what it means to #beformidable

23.01.2022 Head over to YouTube and check out a mildly intelligent conversation and a fair bit of waffle.

22.01.2022 Building healthy habits Im rubbish without structure, plans and routine. My productivity sucks, I get sloppy, my training suffers and I often get overwhelmed because Im either behind or I dont know where to begin. Does this sound familiar? Or do you not feel like this but you have never tried building healthy habits and routine so you dont know your potential? ... For those who are going yea bro thats me heres some tricks for you. start at the due dates and work backwards (like when you design a training program) Start small and build your way into it. (Again like you would when training) Figure out your priorities and work on those first. (Will make it easier for you to build it out) Put due dates to tasks (no, one day doesnt count) Tell someone what you are doing that will keep you accountable. Building habits is hard dont try and do it alone For those who dont have habits and dont feel like you need it. My advice to you is to give it a go and see how much more productive and balanced your life will become. As always guys, stay safe, stay strong, stay connected & #beformidable

22.01.2022 Develop sporting potential This might be an unpopular opinion BUT the term Sport Specific Training is bullshit. I personally believe that Sport Specific Training is the most over used phrase ever to grace strength & conditioning. From unstable surface training to using a pull down/ band to mimic a swimming stroke you always see these gimmicks with the tag line of Sport Specific Training..... this is incorrect. The only sport specific training you will ever... do is surprise surprise, the sport its self. This is why when I talk to athletes and others I refer to their strength training as developing their sporting potential because that is what we are actually doing. You are giving them the potential to perform their sport specific skill and game play at a higher level than they could have before. You can make someone run faster, change direction better, apply more force or be fitter in relations to the specific characteristics of the sport. But, they still need to be able to transfer that potential to the specific scenarios or skill requirements of the sport. Skill coaches develop the specific skills while strength & conditioning coaches give the athletes the potential to develop the skill more effectively and efficiently. See more

22.01.2022 Swimming Strong 2.0 is LIVE Head to the link in my Bio for direct access! Or head to www.formidable strength.com.au and get your hands on this 12 week program designed to suit you and get you ready for your next swimming event! ... With the South32 Rottnest Channel Swim only 12 weeks away it’s literally the perfect time to get your hands on it #swimmingstrong #beformidable #swimming #openwaterswimming #perth

22.01.2022 Stop Complicating things to Compensate for a lack of knowledge and understanding of the fundamentals This is something that gets me big time. Seeing coaches, athletes and health professionals writing overly complicated workouts with a million different exercises that try and hit a million different muscle groups all to develop lower body pushing power. Like guys.... come on.... Maybe if you picked one exercise lets say a squat variation and coached it with flawless technique and chucked in 3-4 other supplemental exercises that helped develop the weaker body parts (again with flawless technique and good intent) and progressively increased the load by 10% over the next 3 weeks you would see great results and you wouldnt have wasted everyones time trying to teach them how to do the overly complicated and overly advanced exercises while confusing them with your overly complicated explanation of the different segments of the movement. So if you feel like you are doing an overly complicated program that confuses you and the person explaining it to you I have this suggestion for you. Think less do more, #beformidable and train with people that understand the value of performing the simple things well.

21.01.2022 Gang getting the work done #beformidable

21.01.2022 One of my favourites for stretching our shoulders, pecs, lats and getting some good old upper thoracic extension. When stretching make sure you are breathing in to tension and relaxing as you exhale. This way you will gain extra range and won’t have to force it. Try this with your arms facing different ways to get a slightly different stretch thought the previously mentioned areas. ... #beformidable #swimmingstrong

21.01.2022 The hours people dont see

20.01.2022 New device to block out 5G radiation If you to wish to stay safe from the evil 5G you can now buy 5G proof hardware from @formidablestrength_coaching Limited stock available.

19.01.2022 The shoulder in swimming part 1. So often a problem for swimmers, but very preventable with appropriate strength and mobility across the entire capsule and surrounding joints. Shoulder injuries are caused by two factors.... 1. Limited shoulder movement resulting in an inability to GET INTO the optimal position during the pull phase as a result of overcompensation and weakness outside of the capsule. 2. Excessive shoulder movement resulting in an inability to HOLD the shoulder in a stable position during the pull phase as a result of an instability within the shoulder joint. Things to think about. 1. Do they have enough mobility throughout their thoracic spine, scapular and glenohumeral joint to allow full over head range of motion? 2. Is their technique in the water allowing for adequate distribution of force across the shoulder, elbow, wrist and fingers? 3. Do they have enough strength in their upper back muscles (traps, external rotators ect) to support the shoulder during their pull? 4. Are their tendons and ligaments strong enough to handle the high volume of movement required by the sport? I will address how to increase shoulder range of motion and how to increase the strength of the supporting muscles and connective tissue in parts 2&3 #beformidable #swimmingstrong

19.01.2022 Ep.6 of coaching chats is now live on YouTube! Head to FSC coaching to check it out Please subscribe to get updates on releases. ... #beformidable #fitness #health #podcast

19.01.2022 Yes Swimming Strong 2.0 will include crowd favourites like the plank pull Why the plank pull? It’s a highly effective anti movement exercise that hits multiple planes at once. ... It also contains the pull component that adds a bit of familiarity for our uncoordinated swimming friends. #beformidable #swimmingstrong

18.01.2022 Sometimes you just gotta take things slow. Its not always about hitting big numbers (relative term) there are many ways to get from A-B and knowing when to use what is the key #beformidable

18.01.2022 30kg + BW pull up for @pavel_sinclair this morning. Just one of the great results seen in our testing block for our national swimming athletes. #beformidable #swimmingstrong #swimming

17.01.2022 Hip helicopters. Great for building strength in the hips, legs and ankles. Great for warm ups, fillers, rehab and as some off day accessory work. ... #beformidable #swimmingstrong

17.01.2022 SSOW is here!! Click on the link in my bio to get 12 week structured programme... flexible set/rep schemes for YOUR ABILITY Progressions/ Regressions/ Variations with demonstration videos available on YouTube! Maintenance Program so you can continue your program though out the season Online Facebook Community Designed to compliment your training schedule The best part is that when you purchase this $15 ebook $5 of your purchase goes to Life without Limits (www.lifewithoutlimmits.com.au) to help raise money for the The Type 1 Diabetes Family Centre #beformidable #swimming #swimmingstrong

17.01.2022 Whats the difference between working sets and total sets? Working Sets refer to the number of sets you are working to gain an adaptation from. Total set refer to the amount of set used to build into your working sets AND your working sets.... For example if your are going to do a set of 4x6 front squats WORK SETS you would (depending on lifting experience and weight on bar) need to have 2-3 warm up sets. Meaning your TOTAL SETS would actually be 6-7. This is important to realise when programming as you NEED to account for these sets when working out how much volume you are doing. Dont over cook yourself by not valuing your warmup sets, they have feelings too. #beformidable

17.01.2022 Me realising how much filming I still need to do for this years Swimming Strong 12 week program.... The program is the best yet and will be an absolute game changer for anyone looking to compete in this years South32 Rottnest Channel Swim or Channel 7 Port to Pub with Hotel Rottnest swims with a 12 week build up that is designed to get your ready to go for race day. For more information send me a message.

17.01.2022 Some late stage rehab work going down post foot surgery. Return to running plan in full swing! Great work from Simon Le Couilliard developing Formidable Strength & Conditioning new Pain to Performance program that is ready to change the game this year ... More to come in the future but if you are injured and you are not getting a progressive rehab plan from your health professional with the aim of never seeing you again for the same injury. If you need to save yourself, your time and your $$$ and contact us now to get you on the right track. #beformidable #paintoperformance

17.01.2022 There are so many myths around chronic back pain (and chronic pains in general) that have just become common knowledge. These myths have created unnecessary f...ear, acceptance of pain and a long term reliance on passive therapies and inactivity Please do not just accept chronic lower back pain or let pain stop you from doing the things you love. If you have been told any of these myths , know that they are not backed by the evidence and usually instilling unnecessary fear. Find yourself a therapist who empowers you and advocates for continued engagement in activity & active self management or DM me for more help O'Sullivan PB, Caneiro J, O'Sullivan K, et al Back to basics: 10 facts every person should know about back pain British Journal of Sports Medicine 2020;54:698-699. @ Health Central WA

16.01.2022 https://m.youtube.com/watch?feature=youtu.be&v=eQXhjx250dg

15.01.2022 It maybe my birthday but its also leg day and I like @julian_ward95 I dont skip leg day. (Cool shirt bro) Been trying out the Rebuild Joe D program (if its good enough for joe its good enough for me) on the defranco insiders group and Im loving it! Even if it means 6s Bulgarians Thanks everyone for the birthday love ... #beformidable #birthday

14.01.2022 https://youtu.be/6jKDpGAqtJM

14.01.2022 Yea front squats suck Every time I go back to a block with front squats in it I get this weird feeling of excitement and dread followed by a whole lot of Something about a and what a time to be alive.... #beformidable

14.01.2022 Great to see @kiara.simons starting to move some weight consistently after a long period of inconsistency. (Sickness, injury, year 12) Things that she’ll be focusing on this year. - consistency - sleep quality ... - food intake (more food) All the things that keep you ticking along. #beformidable #swimmingstrong

13.01.2022 I cant help but smile at the moment Our members are getting great result from our post covid programs, we have had amazing support from our members, both Wembley & North Freo gyms are buzzing and we have plenty of fresh faces around The results we have been getting off the back of covid have been from great planning and program adaptability so our members were able to train during lockdown and continue to make progress and those who could or had limited equipment could ...take the time and build up in a SAFE and progressive manner. (Including my own sloppy covid rig lol) I cant wait for the weekend and our biannual hit out at the new look North Freo gym and the post lifting kick ons that follow #beformidable @sebpix.photography

12.01.2022 Todays episode of simple shit done right brought you you by my Santa sloth socks Today with have 4s iso Bulgarian split squats Focus points, breathing & bracing (full body tension), maintaining a single joint from shoulders to hips and applying force thought the entire foot (not just the heel of toes)... Great exercise to build lower body strength and when you do it with the DB you get a wicked bit of upper body work done by locking your shoulder and holding on tight. #beformidable

12.01.2022 treat yourself Tuesday Yoga is becoming one of my favourite and most important sessions of the week. For my recovery, mental & joint health, Tuesdays have become one of the first sessions on my diary. ... Best news is that I now get to do it again on Saturdays as well at FSC Wembley Thanks to @miz_julzz for taking it and putting up with me each week #beformidable

12.01.2022 Front Squats post holiday is a great way to explain 2020 to people. #beformidable

12.01.2022 Todays episode of simple shit done right brought to you by my Georgie & Charlotte socks. 4s ISO hold RDLs called by @komatsuaa (I cant count 2 things at once) Focus on breathing, pre lock up and holding tension throughout the movement. ... Looking to build connective tissue under-load, size and strength. Great for full posterior chain development and because of the time held, grip strength #beformidable

10.01.2022 https://youtu.be/7KQj1Q6I960 Formidable Strength & Conditioning FSC Wembley

10.01.2022 After travel my body is always a mess. Hips lock up, back starts to hurt & my knee is all kinds of ouch. My knees are especially bad and can start to lock up and hurt after 20mins driving (literally sometime between driving from @fsc_wembley to @fsc_northfreo they are struggling) This is why getting some gym work/ movement in as soon as I get to my destination is a priority. If I dont try and get it sorted straight away I spend the next week trying to get out of pain. What... gets me all frustrated and stressed which doesnt help me get my inflammation down. I learned a long time ago that its just not worth pain and frustration for the couple of days after so I now make sure it happens no matter what. Knowing your body and knowing what you need to do to keep it from busting you up is essential and doing something as simple as a quick gym workout post travel can go a long way to helping you get the results your looking for and keeping you out of pain. #beformidabe

09.01.2022 What is minimal effective dose and why is it important Minimal effective dose refers to applying the minimal amount of stimulus to get the desired adaptation. Why is this important?... Well firstly why would you do more than you have to? Secondly you can only fill a cup so full before it spills over. If you keep smashing sessions and filling up that cup your going to start over filling it and wasting what your putting in. This is where over training, injury and fatigue come in and you start seeing negative results from your training. All in all do what you need and stop wasting time and effort on work that your getting nothing from. Train smarter, not harder. #beformidable

09.01.2022 Welcome back @shreypal

07.01.2022 https://youtu.be/8hU54wTmr_Q

06.01.2022 Better late than never!! Big shout out to Claire who completed her first @rottoswim (out of event) late last year! Awesome effort for someone that put the work in and got the result ... #beformidable #swimmingstrong

06.01.2022 Another example of how we can adjust exercises to allow our members to keep making gains through injury and their limitations. Partial Range Lunges allowed Brittany Huitenga to train the lunge pattern while staying out of pain. Shout out to our Head of Rehab Simon Le Couilliard for all the great work he's putting in with all our rehabilitation clients :) ... #beformidable #paintoperformance

06.01.2022 Me looking at my new training program like #beformidable

05.01.2022 Elbow surgery one week. Safety bar back squats the next. The gains train doesnt stop #beformidable #choochoo

04.01.2022 Shout out to Formidable Strength & Conditioning newest only Fans member Likes: supporting our members with some cool encouragement Dislikes: cold morning as it makes him feel not needed ... I would like to take this time to say a big thank you to all our supporters and the FSC community at large for putting up with my terrible jokes and generally sh*t house banta. #beformidable

04.01.2022 Communication between a coach and the athlete/client is key. Great programs fail when communication isnt clear, consistent and concise. #beformidable

03.01.2022 Shoulder Part 3 - Strengthening & Stabilising As discussed in part one, the other factor contributing to excessive ROM in the shoulder is joint laxity and a lack of strength of the supporting muscles around the shoulder. This is where imbalances and overcompensations comes from. Muscles must work harder than they have the capacity to do so to support and provide movement in the joint. ... In swimmers it is common to see strong anterior (front) and internal rotator muscles & weaker posterior (back) and external rotator muscles. What do we need to do for this? 1. Build muscle in the upper back, rotator cuff, lats, pecs and delts 2. Teach people how to correctly stabilise the shoulder joint during movement 3. Strengthen the tendons and build resilient ligaments How do we do this? 1. Resistance training - you want something not to break, you make it stronger 2. Isometric holds to build strength in connective tissue

02.01.2022 Fresh training phase = phresh new face

02.01.2022 Treat yourself Tuesday! Treat your shoulders to some Prone dowel rode presses These will give you some juice to your upper back, external rotators and posterior delts ... I use them for warm ups and/ or finishers #beformidable #swimmingstrong

02.01.2022 2 different athletes, 2 different sports, same goal. Get better prepared for their sport. Support is key to increasing performance and get results. #beformidable

01.01.2022 What a time to be alive.