Excel Strength and Performance | Gym/Physical fitness centre

Excel Strength and Performance

Phone: +61 413 709 500

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24.01.2022 Here one of Excel Strength & Conditioning athletes Ryan Falcione completing RDL's to full range of motion (limiting factors for individual athletes would be the poor range of motion due to mobility and poor limbo pelvic control). The RDL (teach the skill of hip extension) is completed in conjunction with isometric hip abduction holds(switches on glute med to stabilize the hip), to develop the strength of the posterior chain GLUTES for athletic development and reduction in inj...uries. This is perfect to use in season for athletes who are injured or have lost strength and neural connection to the glutes due to large volumes of endurance work. Be mindful of when this is completed during in season as muscle soreness will result from eccentrically loading the hamstrings. My big emphasis on improving performance and reducing injury occurrence is the development of the GLUTE MAX & MED, to develop POWER, STABILITY & CONTROL. [email protected]

23.01.2022 It is important for athletes to understand that speed and agility is not a results from the use of fast feet drills and agility ladders. The foundation of SPEED & AGILITY is not sexy or fancy, you must; 1. Develop basic strength as Andy is showing here, APPLYING force into the ground. 2. Mobility through hips and ankles. 3. Deceleration. 4. Sprinting fast and proper recovery.... 5. Technique work. 6. Sporting age, the ability to read the play better. PM or email [email protected]

22.01.2022 Excel Strength &Performance athlete and under 18 North Adelaide Football player Bailey Coleman Oakes working on his Counter Movement Jump (CMJ) and absorbing the landing forces thus increasing eccentric strength. A big focus in my training is teaching the basic motor skills like jumping and landing. If you are an athlete in any type of sport the chances are it will involve jumping and if you have not "learnt" this skill you are doing your performance a disservice. The abilit...y to jump then land is a critical skill to learn for all athletes. When landing focus on a soft landing flexing at the hips, knees and ankles. When jumping focus on a fast dip 1/4 squat and explode up thinking about pushing your feet hard into the ground. A quicker pre stretch a greater shortening or concentric contraction, this is the best way to develop an athletes stretch shortening cycle via the muscle proprioceptors aka muscle spindles. These detect the rate of change within the muscle and quickly release elastic energy = POWER [email protected] or PM.

20.01.2022 Here is Excel Strength and Performance athlete Jay O'Leary completing 90kg back squats for 3sets x 2reps, for lower body strength IN SEASON. As a strength coach Newtons 3rd Law is something I try and get across to every athlete I coach. "For every action there is an equal and opposite reaction". This is why it is important for my athletes to be strong enough to be able to apply large forces (strength) into the ground. The action which is pushing into the ground will create ...the reaction of jumping HIGHER & RUNNING FASTER. Focus on relative STRENGTH compared to bodyweight and developing movement competency. In Jay's case he weighs just over 60kg and completing the squat with precise technique. This allows Jay to apply large forces (strength) into the ground and due to his weight will be able to jump higher and run faster than his competition.

20.01.2022 North Adelaide under 18 players going through mobility exercises prior to their strength session in season. The Joint by Joint (JBJ) theory described by Mike Boyle sees the the human body as a series of joints and each joint needing mobility and stability. Their are joints that require more mobility or more stability than others. Through my time working with athletes I have used the JBJ theory for performance, injury reduction and in rehab. If you are to look at any athlete y...ou will notice many of them will be very immobile and stiff through the ankles, hips and the thoracic spine which can lead to increase injuries. It is important to understand the importance of mobility for the development of athletic performance/injury reduction, mobility is the ability to produce a desired movement. It is important to also keep in mind that HYPER mobility is an issue for some athletes and can cause injury. PM or [email protected]

19.01.2022 Performance and injury prevention benefits of the GLUTES Matthew D'Aloia BAppSc Tag and athlete who needs to activate their glutes.... Here is Kyle Crompton completing Supine Hip Thrust with mini band for glute activation during strength training. Here are my thoughts about the GLUTES for athletic performance; 1- The glutes are the most important muscle group to increase performance and decrease injury. 2- Most issues concerning the lower body can be narrowed down to the lack of glute activation/strength. 3- There are 3 muscles with make up the glutes (Max, Med, Min), together they complete 5 roles: hip extension, abduction, external rotation, posterior pelvic tilt and to stabilize the hip. 4- The glutes protect the knee, hip, back and hamstrings from injury, therefore it would make sense for athletes to have strong glutes. 5- To develop the glutes of my athletes I use activation techniques using mini bands, big bands and body weight movements as well as strength/power movements such as RDL's, Squats, Hip Thrusts, Jumps etc. 6- It is important to remember that the first hip extensor is the glutes then the hamstring second. If your glutes are weak your hamstrings take on the load of prime hip extensor plus knee extensor this increase load can result in injury. Therefore to develop the posterior chan and the glutes, train as one unit not in isolation (think full kinetic chain) 7- My favorite movement to develop the glutes is the Hip Thrust with a mini band which develops the glutes at extension and abduction (2 for the price of 1). 8- Sprinting and Jumping are two of the most critical movement for athletic performance and they all require glute strength for hip extension. This is why I place so much emphasis on developing the glutes in my programs. For more information and any questions you want answered about coaching send them to [email protected]

17.01.2022 The powerhouse of the athletic body is the GLUTES! The stronger and more activated the posterior chain of the athlete is the more likely they are able to perform. Run FASTER Jump HIGHER Change direction EFFICIENTLY Activating the GLUTES through abduction, extension and external rotation will prevent injuries from occurring at the hips, knees, lower back and hamstrings.... Strength the GLUTES to unclock athletic potential. PM or email [email protected] See more

16.01.2022 Continuous Linear Horizontal Hurdle Hops . A slightly more intense plyometric exercise, only use this exercise if you have been learning the basics of jumping and landing technique. . Aim here is to apply strength and speed in the correct direction within the shortest time, increasing the athletes speed-strength, an important trait to excel in your sport.... . An additional benefit of performing plyometric exercises is it helps to decrease injury through an increased tolerance to stretch loads at various speeds, loads and directions. #plyometrics #jumpsquad #strengthandconditioning #afl #aflwomens #wawfl WAFLWomens WAFL @wawfl Perth Fitfam

15.01.2022 Are you an athlete who has strained your hamstring? Or Tag someone who has strained their hamstring. Matthew D'Aloia BAppSc In many cases the result of a hamstring strain is NOT due to weak hamstrings. While this may hard to comprehend but doing leg curls and NORDICS is not the answer. You need to focus on the inhibited prime mover.... the GLUTES. When the glutes are weak and not activating to their potential, this will make your hamstring synergistically dominant.... The more hamstrings I see in rehab and return to sport athletes I see I am constantly seeing the importance of the glutes for performance and injury prevention. The body works as one unit....like links and chains....not in isolation, always train movements over muscle groups. Attack the hip Attack the glutes Mobilize the hips Get strong Contact [email protected]

10.01.2022 What do you think of when you hear the word acceleration? . A car? 0-100km/h capacity. How quickly can it get going? . In sport it’s very similar, in evasions sports the ability to see a hole or gap to avoid an opponent is critical. That burst, just like a car taking off is critical to the success of that athlete.... . Acceleration is all about getting going. . #strengthandconditioning #acceleration #sprint #wasport #strengthtrainingforwomen #athlete

05.01.2022 Anyone capable of doing exercise/weight training should be doing; Squats Deadlift Bench Press Row... Overhead Press Chin-up Hip Thrust Lunge The human body must be trained in movement not in isolation! These are simple movements but will take time to master them. These movements are for everyone not just athletes. They challenge the Central Nervous System (CNS), burn more calories during and after exercise and helps build lean body mass. More muscles decreases injury rate, more muscle increases strength and power and muscle mass equals a high resting metabolic rate which decreases body fat. Strength training is for everyone. PM or email [email protected] See more

04.01.2022 I program the BASICS because they WORK, yes it SIMPLISTIC but all I know about athletic development, rehab/injury prevention is mastering the basics day in and day out. This WORKS! I am not a fancy coach, I do not program fancy new movements or make my athletes complete a crazy new rep scheme posted on Instagram, I program what WORKS for RESULTS. My programs are centered around the athletes needs which makes them individualized and are driven by results. I don't care about ho...w complex you can make a movement.....you first must be able to display the movement competency at the basic level with heavy weight and the intent to move it quickly. Mason Neagle displaying competency RDL hinge pattering and Brad Formosa showing competency with the squat...... in season lower body strength program - QUALITY over QUANTITY. PM or [email protected]

03.01.2022 Excel Strength & Performance athlete Josh Finckler working hard IN SEASON. Josh is completing loading chin ups for the development of upper body pulling strengt...h (2 x 2 @ 15kg). It is impronant for overhead athletes like Australian Rules Football (AFL) players to overload the vertical pulling movement just like any strength movement by adding weight (or "load") not increasing reps (strength endurance). This will increase strength in the overhead or marking position for AFL players. PM or email [email protected]

02.01.2022 AFL = HIGH LOAD POWER Here are North Adelaide FC and Excel Strength and Performance athletes complete power cleans for explosive high load power. Olympic lifts are a great tool to have in your coaches toolbox if you know how coach the movement, for example be able to regress the movement if they have a poor front rack position. You also must understand for the non strength sport athlete (non weight lifters) ground based power i.e. Triple extension (hips, knees and ankles exte...nded) is more important than lifting the weight. Key points for programming the Power Clean; 1) Complete at the start when the athlete is fresh. 2) Keep reps Low it's a power movement 3) Keep sets low is a taxing movement needs to be complete with fatigue 4) Pay attention to the body not the bar. In strength and conditioning the clean is programed for development of triple extension, it negates the purpose of the movement of the athlete is not extending at the hip, knees and ankles (timing, coordination, CNS) 5) Move with intent and quality of movement I could go on but I'll leave it for another day. [email protected]

02.01.2022 Strength and Conditioning is just as important for females, great article and worth a read. Inquiries email [email protected]

02.01.2022 Are you an athlete who is lacking speed in their game? Do something about it now and get noticed out on the training track by your coaches. All coaches are looking for that weapon each player possess, make speed your weapon! Don't just be a whiteboard magnet for your coach... Read and follow the Get Fast checklist, with easy to remember cues to improve your speed. https://excelstrengthperformance.lpages.co/get-fast-checkl/

01.01.2022 I am excited to be bringing back my private coaching business this year - Excel Strength and Performance! . My services will be based primarily online with programs designed to help you Excel at your sport! . Options include Speed/Agility, Strength/Power or a full Sport Performance package. One-on-one spots are limited, so if you are based in Western Australia feel free to get in touch.... . For a limited time if you purchase an online program you’ll receive one free Skype call a week. #westernaustralia #sports #performance #speed #sprint #power #strengthandconditioning #strengthtraining #agility #gridironwest #waterpolowa #athleticswa #femalefootywa

01.01.2022 Introducing Under 18 North Adelaide Football player and Excel Strength and performance athlete Boyd Woodcock completing heavy back squats (2 x 2 @ 80kg) in season strength training. Boyd was nominated for round 12 MVP for the Under 18 Torrensville University Cup this week and is having a very solid season due to his hard work and dedication leaving no stone un turned, let your football do the talking! If you are looking to improve strength, power and speed in your athletes, f...atiguing your athletes is not a good indicator of an effective session. It's about stimulating the nervous system (Low Reps, High Load) to produce max efforts NOT annihilation. The opposite is true for metabolic conditioning or work capacity (Aerobic/Anaerobic endurance) the athlete needs to be able to endure and deal with physical discomfort. PM or email [email protected]