Couchy's Total Fitness | Fitness trainer

Couchy's Total Fitness

Phone: +61 413 933 894

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25.01.2022 Congratulations to Noah from our Speed and Agility Squad on his selection in the Mackillop Catholic Rugby League team, where he will play Lock at the upcoming NSW Primary School Championships Best of luck mate!! #rugbyleague #speed #agility #juniorsport #hardworkpaysoff

24.01.2022 @ryancouchman Benching 3 x 102.5kg He's moving a decent load for his age but it's important to note the controls he's put in place 1) Whole body is under tension, feet pushing thru the floor, Glutes on, holding breath during each rep.... 2) As bar comes down, his main focus is "putting his shoulder blades into back pocket" 3) Main thought during the press is to drive head back thru the bench, while maintaining tension throughout body. Call 0413933894 for program design, lifting advice, or to arrange a PT session #strength #power #gym #benchpress #rugbyleague #butchers #thirroul #Illawarra #soccer #netball #corrimal #woonona

24.01.2022 Finalising numbers for next Term. Currently 4 spaces left for Sprint Training and 2 spaces for Strength class. Call me on 0413933894 to secure yr place.

23.01.2022 Some of the technical drills performed today by Rugby League players @salmaanour & @jemmaagallhagher_ .. very happy with their progress in just our 2nd session. The girls are preparing for coming Tarsha Gale Cup (u/18) season with the Illawarra Steelers. Call 0413933894 to enquire about training options.

23.01.2022 PROUD COACH ALERT.. National Champion!!! One of my favourite long-time clients took up a new challenge 18 months ago. IRB racing is a physically demanding sport and Nadine asked me to design her a weight training program to help her increase strength and avoid injury We sat down and discussed the requirements of the sport. As can be seen from the pic, it requires incredible strength to brace your body against the boat and pull on the rope while taking a battering from... mother nature. Nadines program focuses on Posterior Chain exercises like Deadlifts, Hip Thrusts, Pull Ups, & plenty of Horizontal-Row variations. We also throw in plenty of anti-rotational core strength exercises Nadines countless 5.30am starts have been paying gradually, with regular, significant increases in strength recorded during her time in the gym. But on the weekend she got the ultimate reward... GOLD at the Australian SLSA IRB Titles!!!! Well done Nadine.. I've seen how hard you've worked for this

22.01.2022 Ast Coach @ryancouchman putting 2 of our young guns through a Cat & Mouse race. Main reason is it's a great way to promote competition in a fun environment. They also get a chance to put some of our previous technical cues into practice Spots still available for Term 3 Speed and Agility classes on Wednesday only (Monday's FULL)... Call 0413933884 to book your spot #speed #agility #sprinttraining #rugbyleague #Illawarra #soccer #netball #butchers #corrimal #woonona

20.01.2022 Ryan hitting Float Sprints (as per last post)

20.01.2022 Another great session with Salma, Annabel, & Jemma, helping them prepare for 2021 Rugby League season. Main focus today was fly-speed & a change-of-direction drill. #rugbyleague #steelers #illawarra #tarshagalecup #speed #sprinttraining #wollongong #personaltrainer

20.01.2022 For those of you planning activities for Term 1 2020, main training day for Junior Speed and Junior Strength will be Wednesday. I might run a 2nd speed session depending on demand. Details to follow in coming weeks

19.01.2022 Tyler trains with me in order to develop leg strength. She also loves long distance running and does half marathons for fun!! Our weekly sessions always include Squats and Deadlifts (the 2 kings of lower body strength). Accessory work today included a Super-set which will help "bullet-proof" Tyler (build resilience) for her running... ... Clip #1- RDL's reduce the risk of hamstring injury Clip #2- Calf Raises strengthen the muscles surrounding the ankle joint Call 0413933894 to book yourself a PT session, or to enquire about training options #strength #power #pt #gym #wollongong #thirroul #squat #deadlift #injuryprevention

19.01.2022 Nearly at full capacity for Junior Term 3 Programs. Speed and Agility Wed 4.00pm Strength Training Wed 5.15pm ... Call 0413933894 to secure a spot. For those who are already locked in, I'll send out invoices tonight. Cheers, Ben #speed #strength #sprinttraining #agility #gym #athleticdevelopment #rugbyleague #soccer #netball #juniorsport

19.01.2022 16 year old @Lucy.bentgenge did 4 x 4 x 80kg tonight (3rd set shown). She still had plenty in the tank. Lucy is pound-for-pound the strongest female I've ever coached. I don't do 1rm tests all that often but I am tempted to test Lucy's 1 rep max sometime soon. I'm pretty sure she'd get 2 x bodyweight, which is bordering on ELITE levels for females #strength #gym #deadlifts #couchystotalfitness #athleticdevelopment #strong

18.01.2022 Fletcher took part in a Speed/Rugby League clinic this morning run by Roger Fabri and Gus Gould. They are the best in the business and their team of coaches did a great job The kids learned heaps and had plenty of fun in the process #speed #rugbyleague #skills #holidays

18.01.2022 Our Term 1 Junior program commences Monday 25th Jan. We're now taking bookings in the following classes... Mon 4.00pm Sprints Wed 4.00pm Sprints... Wed 5.15pm Strength Call 0413933894 or DM me to book your spot...LIMITED spaces.

18.01.2022 Bar set ups from today's main Deadlift Sets 150 x 3 170 x 3 190 x 1+.. got 5!!... Very happy today

18.01.2022 https://www.facebook.com/520584777/posts/10158570135954778/ The great Roger Fabri at work with The Fox. Rog has been a great mentor to me and is the #1 authority on sprint mechanics Now my young athletes will know why I say "Head still/ cheek-to-cheek" all the time

17.01.2022 Places remainining Term 2 Classss Sprints = 4 spots Strength = 2 spotsPlaces remainining Term 2 Classss Sprints = 4 spots Strength = 2 spots

17.01.2022 Toby sled pull as per last post

17.01.2022 Another clip from recent Speed and Agility class

16.01.2022 New lifter Sam is developing a nice squat technique Whether he trains with me long-term or not, it's pleasing to know he's learning a fundamental skill which will help him well into his future #longtermathleticdevelopment... #squat #juniorstrength #couchystotalfitness #strength See more

16.01.2022 Now taking bookings for Term 3 Sprint Training. Please DM or call 013933894 to reserve your place in either Mon 4.00pm or Wednesday 4.00pm. Option A = 12 sessions from Mon 6th July (thru school hols) $200 Option B = ... 10 sessions from start school Term. $170 See more

15.01.2022 Practice what you preach!! I always prefer to "road-test" my programs before putting my clients to work. Not only does it give me credibility in their eyes, it allows me to make adjustments and ensure they get maximum benefit from their training.... #sledpushes #power #strength #squat #deadlift

14.01.2022 We still have spaces available for Term 4 Speed and Agility classes Session times Monday 4.00pm and Thursday 4.00pm Call 0413933894 to book your place

13.01.2022 Footage from our Junior Speed and Agility program. Now taking Term 3 enrolment. Call 0413933894 to book or enquire #speed #agility #sprinttraining #rugbyleague #Illawarra #soccer #netball #butchers #corrimal #woonona #athleticdevelopment

11.01.2022 Junior Strength Class Full 2 spots left in Speed and Agility ClassJunior Strength Class Full 2 spots left in Speed and Agility Class

11.01.2022 DM or Call me on 0413933894 to secure yr place in our 2020 classes (read below for times and costs)... Monday 4.00pm Speed and Agility __________________ Wednesday 4.00pm Speed and Agility ... __________________ Wednesday 5.15pm Junior Strength __________________ Wednesday 6.30pm Adult Strength __________________ We're running an 11 week Term from Monday 27th Jan. Cost = $185

10.01.2022 Sprint Training starts again next week Monday 4pm & Wednesday 4pm Numbers limited to 10 per class so call 0413933894 or DM me to secure your spot

10.01.2022 Our Term 2 Program was a real success and most have locked in their spots to go around again . We have limited spaces remaining for Term 3 and are now taking enrolments... --Speed and Agility Wednesday 4.00pm Thirroul Beach Park --Strength Training Wednesday 5.15pm Couchys Gym ... Call 0413933894 to secure yr place

09.01.2022 This champion won the SG Ball Cup on Saturday with the Illawarra Steelers, finishing a Rep season that had its highs and lows. Through it all he kept working hard and perservered, and can now cherish memories of Saturday forever. Got a text from him today, "can I please use yr gym tonight". Love his attitude and to say I'm proud of him is a massive understatement!!... #rugbyleague #steelers #success #hardworkpaysoff

09.01.2022 9 year old Fletcher showing some nice changes of direction

09.01.2022 Massive congrats to Zoe and her Thirroul under 10 League Tag team on their GF win. Zoe had a great game and was named Player of the Match. Great work legend and keep up the hard work #speed #agility #sprinttraining

09.01.2022 No Sprint training today... 5.15pm & 6.30pm Strength Classes on as per normal

08.01.2022 Off-season training for these young Rugby League players. Great chance to build speed. Clip 1 shows @toby.couchman attacking the wicket drill Clip 2 shows @ky.air @ryan.couchman @jackson working through curves... Clip 3 shows the boys over 60m Call 0413933894 or DM me if you'd like to get faster and/or stronger #speed #sprinttraining #agility #rugbyleague #Illawarra #thirroul #woonona #corrimal #offseason #hardworkpaysoff

08.01.2022 Massive congrats to our junior Rugby League & League-Tag players who tasted Grand Final success last weekend Watch the slideshow to see.. 1) Axel & Noah from Corrimal 12-1's ... 2) Zoe, Charli, & Ruby from Thirroul 10-1's LT 3) Fletcher, Khale, Max, & Preston from Thirroul 10-1's Keep working hard legends and, more importantly, keep enjoying every challenge

07.01.2022 @trent_griffiths1 performing Pause Squats @110kg. By increasing the time you spend in the bottom position of a squat, you increase your mobility and become more comfortable at depth. #gym #strength #squat #deadlifts #rugbyleague #butchers #thirroul #Illawarra #steelers... #athleticdevelopment See more

06.01.2022 18 year-old League Front-Rower @trent_griffiths1 pushing out 8 x 150kg Squats Call 0413933894 or DM me if you're keen on a PT session #rugbyleague #butchers #thirroul #corrimal #woonona #strength #power #gym... #squat #deadlifts See more

06.01.2022 Great session today with Rugby League players Salma, Jemma, & Annabel. The girls are members of the Illawarra Steelers u/18's Tarsha Gale Cup Squad and based on today efforts, are set for big things in 2021 Call 0413933894 if you'd like to book some training #rugbyleague #steelers #illawarra #tarshagalecup

06.01.2022 Hi everyone, hope you're having a great summer Junior Term 1 training will kick off Wed 30th Jan. It's an 11 week Term so cost will be $185 (less relevant family disc) Session times will be..... Wed 4.00pm Sprints Wed 5.15pm Strength Thanks for yr support and please call me if you have any questions Ben 0413933894

05.01.2022 10 year-old Tom and his squad mates ripping in at today's Junior Speed and Agility class. Clips shown.. 1) Straight Leg Drill (Sledgehammers)... 2) 'Wall-Slide' Butt-kicks 3) 40m Sprint Tom is new to the squad but he's a natural mover and VERY coachable.. dangerous combo!!! Spots still available in Wed class (all others FULL). Call 0413933894 for more info #speed #acceleration #agility #rugbyleague #Illawarra #soccer #netball butchers #corrimal #thirroul #woonona #wollongong

05.01.2022 Our junior strength crew stretching and "debriefing" after another great session The boys are all making awesome progress, learning the "Big 6" fundamental movements- Squat, Hinge, Vertical and horizontal Press, Vertical and horizontal Pull My main focus is on skill acquisition and awareness. This 4-week block has seen Squats as our main lift and their techniques are improving massively ... #juniorsport #strength #gym #squat #deadlifts #pullups #thirroul #personaltrainer #rugbyleague #soccer

05.01.2022 Rugby League player @trent_griffiths1 performing knee-over-toe lunges. My cue here is "your hip and heel are having an argument" ie hip wants to push as far fwd as possible/heel stays down on floor. This is a great exercise for hip and ankle mobility and, when loaded correctly, is also great for building resilience in your knee joint. Call 0413933894 for program advice, class times, or to book a PT session... #gym #strength #squat #deadlifts #rugbyleague #Illawarra #soccer #netball #butchers #corrimal #woonona #thirroul #kneerehab

04.01.2022 Thanks all the recent enquiries. We are at our ceiling atm but will be taking Term 4 enrolments in a couple of weeks.

04.01.2022 Swipe across these videos to see 4 x Deadlift progressions with 15yo AFL player Nic. 1) Rack Pull from High pins 2) Rack Pull with pins at a lower level 3) RDL... 4) Deadlift. We did our first session together last week and he picked up most compound lifts like Bench Press and Squats very quickly. We experienced some postural issues with his Hinge movements (ie Deadlifts and RDL's) so worked on fixing those today These progressions were mainly aimed at activating tension in the Lats & maintaining that tension throughout each set. Nic killed it today, a pleasing team effort by athlete and coach. #athleticdevelopment #afl #rugbyleague #Illawarra #soccer #strength #posture #posteriorchain #deadlifts

03.01.2022 Goal of todays session with @ryancouchman @ky_air @fletchcouchman was to increase fly-speed. Clip 1 shows The Wicket Drill Clip 2 shows Floating Sprints ("Ins and Outs") with some curves added into the acceleration phase.... Call 0413933894 for program information or to book a session #rugbyleague #sprinttraining #speed #thirroul #wollongong #soccer #netball #corrimal

02.01.2022 Thanks for recent enquires. At this stage, my focus is on maintaining training for existing clients. I'll assess where the goalposts stand next week before deciding on additional classes

02.01.2022 2 weeks ago to the day, 17yo Rugby League player @tobycouchman had shoulder surgery. Definitely a setback but with a positive mindset, an athlete can use it as an opportunity to improve in other areas. Clip 1 shows him doing a set of 10 x VMO Squats, wearing a 10kg vest and using a slant board from @slantboardguy. Clip 2 shows a Reverse Sled Pull.... Both exercises are designed to maintain leg strength but more importantly, build resilience in knees so that when the time comes, he can return to high intensity running as quickly as possible. Other bullet-proofing exercises have included RDLs (hamstrings) & Tib raises (shins/ankles). #rugbyleague #rehab #thirroulrlfc #steelers #butchers #kneesovertoesguy

02.01.2022 We're now taking enrolments for our Term 4 Junior Program. Session times will be as follows... Mon 4.00pm Speed & Agility Mon 5.15pm Strength... Thur 4.00pm Speed and Agility Call 0413933894 to book your spot

01.01.2022 @ryancouchman Benching 3 x 102.5kg He's moving a decent load for his age but it's important to note the controls he's put in place 1) Whole body is under tension, feet pushing thru the floor, Glutes on, holding breath during each rep.... 2) As bar comes down, his main focus is "putting his shoulder blades into back pocket" 3) Main thought during the press is to drive head back thru the bench, while maintaining tension throughout body. Call 0413933894 for program design, lifting advice, or to arrange a PT session #strength #power #gym #benchpress #rugbyleague #butchers #thirroul #Illawarra #soccer #netball #corrimal #woonona