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25.01.2022 Hey everyone, I have created this facebook group so that I can share with you a FREE 4 WEEK RUGY LEAGUE SPECIFIC STRENGTH PROGRAM. This program is designed to be a "preview" of the programs which clients will receive as part of working with GameDay Performance. ... Give it a crack and let me know how you go!!

25.01.2022 Goal setting When we know where we are going, we can figure out how to get there - It is important to have a clear understanding of where we are going or where we want to be. Without a clear goal in mind we are essentially, for lack of a better term, ‘floating’ around and hoping for the best. Once our long term goals have been established we can then work backwards and develop the required skill set needed and begin to ‘climb the ladder to our goal’. -... As coaches there we can prepare our athletes physically and mentally, but unless the individual athlete have clear goals in mind, we are essentially spinning our wheels and not getting anywhere. - As our athletes tonight discovered, this doesn’t just apply to sport but perhaps more importantly this applies to education and life. - See you on GameDay, Coach. . @ironsharp_ See more

25.01.2022 - Off season training - . The off season is the perfect time to improve specific areas which may have been overlooked during the in season due to injuries, fatigue etc sustained during week to week competition. . For myself, my strength training took a back seat as I focused on recovery and specific preparation for my sport - rugby league. I sustained multiple contact related injuries throughout the season however only missed 2 games as a result- something that I attribute ...to appropriate training loads and exercise selection... over the next 6-8 weeks leading in to pre season I will be dedicating a considerable amount of effort in to regaining lost strength. . Today’s session was a moderate volume-higher intensity squat session - working up to a heavy set of 3 followed by back off sets of 5 and multiple sets of 3 with the paused squat variation to reinforce movement patterns. . #squats #athleticperformance #athlete #power #strength #offseason See more

25.01.2022 Paused Deadlifts . Implementing paused deadlifts into my training to achieve 2 things. 1. Reinforce positioning 2. Forcing myself to use lighter loads through ‘more challenging’ deadlift variants.... By using this variant I will be limiting fatigue by using ‘lighter’ loads relative to a regular deadlift. This is particularly important when considering the large amount of time I’ve had off training let alone heavy training. . I predict physiotherapists will be incredibly busy over the next couple of weeks and months as everyone returns to gyms - foolishly thinking they will be able to simply pick up where they left off - and end up getting injured. After prolonged periods of decreased, and in some cases, no training the risk of injury is at its highest. . For myself and the majority of my athletes, the next 2-4 weeks will be spent working in the RPE 6-7.5 range will we re establish a baseline. . See you on game day See more

25.01.2022 https://podcasts.apple.com//ironsharp-podcast/id1513328891

25.01.2022 Volume. A high peak is nothing without a solid foundation

24.01.2022 Post Season Performance Testing . This afternoon the high school group was up through the strength portion of their post season performance testing. . This was comprised of:... - Lower Body strength (3RM back squat) - Upper Body Strength (3RM bench press) - Lower Body Power (broad Jump) - Upper Body Push (med ball throw) - Relative Strength (max reps pull ups) . For these guys we test 3 times per calendar year; pre season (start), end of pre season and post season. Never do we come anywhere close to max effort for our strength training because the risk vs reward just doesn’t make sense to do often.... however today we shifted some serious weight!! . This is 150kg 3RM for a young 15 year old rugby league athlete. @ironsharp_ See more

23.01.2022 This mornings strength session for tennis athlete kayla (10yrs). Warm up, activation drills (not all shown), jumping/landing and hopping. A1. Goblet squat... A2. Band resisted RDL + load B1. SA band resisted horizontal press B2. SA band resisted row C1. Prone hamstring curl C2. Reverse lunge D1. Overhead carry D2. Palloff press D3. Band resisted deadbug Agility game to finish

21.01.2022 4 week and 8 week online program starts today! 2nd of November! 4 week program - 3 sessions per week - upper body, lower body and full body... - total cost: 30c (no that’s not a typo) 8 week program - 5 sessions per week - 3x strength sessions and 2x conditioning sessions - cost: $40/month = $80 total Jump on board or miss out, what do you have to lose? https://market.teambuildr.com/programs/gameday-performance

20.01.2022 5 month progression for 10km TT . Things that helped achieve this 1. Managing training load 2. Finding a balance between strength training and aerobic training.... 3. Making your ‘hard days’ HARD and ‘Easy days’ EASY. . Want more information on how to achieve the above, find yourself a strength AND conditioning coach... I know a guy . See more

20.01.2022 5 x per week sessions 3 x gym sessions, 2 x conditioning sessions Optimised for smartphones through our training app (teambuildr) Exericse tutorial videos 8 week program for less than the price of 3 coffees per week ... https://market.teambuildr.com//gameday-performance-summer-

20.01.2022 Sub 50minute 10km trott ... not bad for a 110kg front row forward

19.01.2022 Deadbugs . The most commonly performed exercise in training of any of my client programs is the deadbug. . This simple exercise is very important for core strength and stability and therefore plays an important role in power, force production & absorption, as well as injury reduction. ... . Key coaching tips: - think about contracting your entire core musculature by tightening your tummy whilst pushing your belly button through the ground - your upper and lower limbs need to move slowly so that you do not lose the tension in your core. . Regressions variants include: - stationary arms - alternating heel touch (to the ground) - stationary arms - alternating heel touch (extended legs). - alternating arms with stationary legs. See more

19.01.2022 Ironsharp Training . In the industry of building athletes through developing all of the attributes needed to be successful. Physical and mental . Whilst I fundamentally do not care what weight is on the bar. These lifts are very impressive for 14 year olds ... . See you on GameDay See more

19.01.2022 Episode 6 of the Ironsharp Podcast: Elite sports physiotherapist Jayson Mathiou. . Was super excited to get jays on the podcast to talk about some of his experiences working with some of the most elite athletes from multiple sports which has taken him all over the world with some amazing experiences along the way. . Thankyou again for your time @jayson.mathiou ... . https://podcasts.apple.com//podcast/ironsharp/id1513328891

18.01.2022 One of my little super stars killing it on the tennis court this weekend! Not bad for a 10 year old playing up in the under 12s age group

18.01.2022 Pre-Season vs In-Season training An athletes season can be divided into 2 main ‘components’, pre and in season. Based on this, the training in terms of sessions, exercise selection, loading protocols and desired outcomes are significantly different. ... Pre-season is (typically) a 3-4months period of training prior to commencement of a competition. It’s during this time where s&c coaches and head coaches can work collaboratively to both develop the physical attributes and skills of the athletes. It’s during this period that the training can have specific goals and therefore adjustments can be made to training modalities to suit. In-season, as an s&c coach we have two priorities. Recovery and preparation. We aren’t looking to make crazy strength, endurance or speed progressions but rather, we are looking to prepare our athletes as best we can through modifications of loading; both in terms of volume and exercise selection. Generally speaking, in a weeks worth of training sessions, only one session will be reasonably difficult. This will be after enough time to recover from the previous game and enough time to then be at optimal condition for the following game - usually somewhere at GameDay+3 (three days after game).

18.01.2022 Training footage from the archives This was around the time of my 21st birthday. Would have been mid through a rugby league season. Not long after recovering from a shoulder reconstruction (hence the awkward hand placement and elbow positioning). I was very interested in the training methods of @westsidebarbellofficial and the uses of bands and chains in training in conjunction with variations of the main compound lifts for strength and speed development. Accordin...g to my training diary, this was 170kg with approximately 70kg of total band tension for a paused box squat. . Whilst I no longer train exclusively with the methods of Westside barbell I have taken certain aspects and continued them on into my training/experimentation on myself. . #strengthandconditioning #strength #squats #paused squats #boxsquats #bands #power #westside See more

18.01.2022 Dusted off the old whiteboard for tonight’s senior high school group. We are focusing on mastering the basics with moderate loads before we mess around with some heavy stuff! @ironsharp_

18.01.2022 First competition weekend for the season for @josephcosta19 and showing some promising signs early!! And we aren’t even pushing the pedal (pardon the pun) too hard at the moment. . Going forward the focus will be to continue to make improvements in strength and work on doing all the little things perfectly to keep his body in prime condition.

18.01.2022 weighted pull ups after 6 weeks of slowly progressing weights.... 5 x 5 @ bw + 30kg ................................................. I believe that pull ups MUST be in every athletes program regardless of sport. Building absolute strength through movements like bench press, OHP, squats etc is only half the equation when considering strength development. Building RELATIVE through movements like pull ups are just as important, for an athletes strength gains See more

17.01.2022 Episode 12 - Dealing with Injuries. https://open.spotify.com/episode/5mCq4iRGJMXQWrBPcQLgbx

17.01.2022 This past weekend @josephcosta19 competed on the national stage against the best of the best when it comes to BMX racing. For a kid from FNQ to mix it with the best in Australia, placing in the top 20 is certainly a tremendous effort. . I may harp on and on about how talented @josephcosta19 is but it is his professionalism and dedication to his sport which is something that inspires me as a coach to be better but also as an athlete myself. . The weekend was something that w...e have been building towards for many months. Hundreds of text messages, phone calls and hours spent on excel is all part of the gig when your client lives 1900km away, but I feel so fortunate to get the opportunity to work with athletes like this man. . Congratulations again mate. This is only the beginning See more

17.01.2022 GameDay -3 session today involved the last of my lower body volume for the week. Box squats, Copenhagen adductor exercise and seated hamstring curls followed by some upper body prehab movements. . Currently my program has two squat days; 1x competition squat and 1x squat variation - box squats. Both variations have there place within a program and must have varied loads and volumes depending on: day of game, soreness, time of year, goal of mesocycle. I’ve chosen back squat...s as my variation for 3 days out from game day to reduce muscle soreness via slightly reducing ROM (range of motion) and TUT (time under tension), decreased load and volume as well as limiting the effect of the eccentric portion on muscle soreness by pausing on the bench followed by a rapid concentric portion. This mornings squats were programmed at an RPE 8, which 100% felt like it however looked much easier, this can be a sign of fatigue creeping in... light session tomorrow then a days rest

17.01.2022 Been a while since I’ve posted some training footage of myself. It’s been quite a busy period with a number of clients competing at state and national levels for their sports, so handling their final weeks of training, recovery and game day performances has been the priority. Not that my training has been impressive at all as of late. . After hyperextending my during an awkward tackle a few weeks ago, many changes have been made to my current in season training block. Trainin...g has consisted of leg press, leg extensions and hamstring curls with not a lot else up until this week where I could finally get a bar on my back (albeit high bar position) with only a 6/10 pain in the elbow. . Despite the lack of squatting as of late, was happy with how these pause squats were looking, especially working up to a heavy triple of 190kg- being a low bar squatter, this is something I have never come close to doing previously in high bar position. Maybe I might finally be able to grow some quads with the additional knee flexion See more

16.01.2022 Numbers don’t lie . . Not usually one too post about my clients testing results because in my opinion how much an athlete lifts doesn’t matter. It’s the performance improvements within their sport that I’m most interested in... That being said this is a brief snapshot of today’s testing results after only 8 weeks of training for both @camerynrosa and @rubyyyvyy . Both girls had their football seasons cancelled due to the rona however have been busting their butts (sometimes...) in the gym. . Some of the more noteworthy improvements here is the squat improvements in both girls. In the initial testing both girls only completed a DB loaded goblet squat as their lower body strength test because they didn’t have the movement capacity nor the strength to safely perform a barbell back squat. Fast forward 8 weeks both girls are squatting with a barbell on their back and lifting some loads which are equal to a few of the boys in the same age group! (15-17 age bracket) and lifting more than their bodyweight! . Even more impressive was the fact that these girls only complete 2 sessions in the gym with me and 2 sessions at home doing bodyweight exercises... just goes to show you what results you can achieve when you follow a well designed program. . See you on GameDay . #goldcoast #strength #strengthandconditioning #football #squat #power #pushupchallenge @ironsharp_ See more

16.01.2022 Be Powerful, Move With Intent . Bit of a twist on the barbell step up. Typicallly this movement is loaded up excessively and many coaches/personal trainers will have their athletes step up onto a high step/flat bench (foam pad = unstable surface -> not ideal) whilst this can be beneficial at different stages of the athletes season and depending on the athletes stability/strength, I prefer to program these with a different goal in mind. #Force production. . This variation ...forces rapid force production in both the stance leg and the drive leg. This replicates springing -aggressive leg drive follow through. A key coaching cue here is to stomp hard and punch with the knee . Loads used here should be light, volume moderate and rest durations long. . #strengthtraining #strengthandconditioning #goldcoast #onlinetraining #power #force #stepup #barbell #athlete See more

15.01.2022 Split today’s session up into two different components - because 1. I was short for time this morning and 2. Played around with some heavier weights for once. . Am: 1. 6 x 3 - low bar back squats (87.5%) 2. 2x10 - high bar back squats (65%)... 3. 5 x 3 - deadlifts (80%) 4. 3 x 8 - deadlifts (67.5%) . Pm: AMRAP in 30minutes - 20cal row - 20 y-bell clean and press (10 e.s) - 20 y-bell swings (alternating) - 20 push ups Starts off manageable however gets very hard very quickly if you have a decent crack. Managed to get 8.5 rounds #strengthandconditioning #goldcoast #sports #sportsperformance #rower #conditioning #squats #deadlifts #pushups #ybell See more

15.01.2022 Force absorption is just as/if not more important for athletes. It’s all well and good to be the most explosive person on the team but if you can’t absorb the forces that are being placed onto your body, you have wasted a lot of time with your training #strengthandconditioning #force #power #goldcoast #champion #tennis #athlete

15.01.2022 Mid week blow out . For time: Row (cals)20-40-60-80-60-40-20 .... In between each row: 10x shoulder press each side 20x walking lunge 20x lateral raise 20x band bicep curl 20x dB flies Total time: 37mins . Good times See more

15.01.2022 Endurance training Endurance training sometimes gets a bad rap and it’s mostly due to confusion resulting in lots of heavy breathing, expletives and sometimes vomit. The ultimate goal of Endurance training is to improve aerobic capacity. This is pretty much a fancy way to talk about how long you can exercise at a given intensity. ... To do this most efficiently you should aim to train at or slightly below your anaerobic threshold - generally between 75-85% of your maximal heart rate. The trick is to over time build the amount of time that you can exercise at this given intensity. Initially you should aim to improve the time durations and eventually this will translate to distance targets ie, Km. Aim to build your consistency over time. Rather than relying on short spurts of motivation over a 3 day period and then nothing at all for the next month. You should aim to achieve the bare minimum and build from there. This might look like. Week 1 - 3: 1x per week for 20minutes of continuous running at a pace that you feel slightly out of breath but able to continue running if you had to. Week 3-5: 2x per week (Monday and Thursday) as above. Week 6-8: as above but for 25-30minutes. And so on.

15.01.2022 Strength training All successful athletes have a few common traits. They are usually the most committed, most skilled and are very strong . Strength training protocols are relatively simple yet sometimes misinterpreted.... You need to lift heavy (85-95% of 1RM), for moderate to low volumes (generally within the 2-5 rep range), and have longe rest periods (4-5minutes). Seems simple right? But often athletes get carried away and change a few of the above variables. They might rest for <60seconds, perform sets of 10-12 and therefore will have to reduce the loads used. Ultimately changing the desired adaptation from strength training to hypertrophy style training. To be lifting heavy enough you will need longer rest periods because of the high percentage of your max that is being lifted. Also, you will know whether the weight is too light because you shouldn’t be able to take the weight for a set of 10-12. An example of this may be: 2 x 3 trap bar deadlift @ 85% with 4minutes rest.

14.01.2022 New Location . It’s been a long time between posts for multiple reasons (thanks to corona time ) but we are back to semi normal life! . Excited to announce that my face to face clients will have a new home moving forward! Thanks to the boys over at @ironsharp_ we have some very exciting things planned with some state of the art technology on the way so stay tuned for that! ... . In the mean time here’s some clips of me throwing around some very average tin See more

14.01.2022 Strength training benefits *see below* . #strengthandconditioning #goldcoast #rugbyleague #power #strength #athlete #tackle

14.01.2022 Vertical Push . I am a big believer that all athletes should implement a very similar training practice in that every athletes program should include: - vertical push - vertical pull... - horizontal push - horizontal pull - squat variant - hinge variant Where the differences come in to play will be the individual variances of each athlete in terms of training age, movement capacity, strength levels, demands/requirements of the sport and individual goals. . Strength training is actually relatively simple. It’s easy to be lost in the flashy exercises you see from most instagram influencers..... don’t fall into the trap! . It is not too late to claim the 75% off offer we currently have running! Get in contact for more information!! See more

13.01.2022 Unilateral training Unilateral training can be used throughout any stage of a training program, regardless of the goal of the program. Often used in lower body movements such as Bulgarian split squats, front foot elevated split squats, single leg leg press, it can also be used in upper body movements. Movements such as alternating db bench press, single arm standing db press can also be implemented.... This kind of training allows for us to be able to work on a few different things whilst typically using much lighter loads. We are able to work on building strength and stability and promote better alignment and joint movements which in turn may help to reduce incidence of injury. Additionally, unilateral movements allow for the ability to build strength by reducing the ‘reliance’ of the stronger limb taking over to complete the movement - ie, barbell bench press vs db bench press. With barbell bench, the stronger limb can sometimes ‘take over’ from the weaker limb and may result in imbalances. Furthermore, reduction of imbalances and increases in stability can also result in increased athletic performance such as increased running speed. Aim to implement this training type into your program either within the main session or within your movement prep/pre-hab movements #strengthandconditioning #strength #goldcoast #juniorathlete #athlete #unilateral

13.01.2022 Torture tuesdays Week 2 1. Ski/row 200m... 5 pushups Ski/row 400m 10push ups Ski row 600m 15 push ups Ski/row 400m 20 push ups Ski/row 200m 25 push ups Ski/row 600m 30 push ups 2. Assault bike 10cal 5 burpees X 10 3. Row 2km Every minute - 10 dead ball over shoulder 4. 300m row 300m ski X5 #strengthandconditioning #conditioning #fitness #aerobic #anaerobic #athlete #goldcoast

12.01.2022 This is why I love my job.... Free transportation . For junior athletes it’s all about fun. Keeping them engaged is sometimes easier said than done. But when you can, it makes the big scary place that is the gym (not really) an environment that everyone enjoys and what’s to be in!

12.01.2022 Hi everyone, I am taking a break from facebook and therefore will be un-reachable via messenger. Client updates will be completed as per your program via google sheets. You can contact me on 0406534221 for any urgent matters.

12.01.2022 Inside look into the NSW Waratah’s Rugby Team 2020 Pre-Season Go behind-the-scenes at NSW Rugby headquarters as the team comes together under Head Coach, Rob Penney and his team of S&C Coaches A full breakdown of all the fitness tests performed by the players

11.01.2022 Core (trunk)training Training the core musculature is very important for all athletes. Strength through the trunk is essential for force production and absorption. The muscles of the trunk play a role in flexion/extension, lateral flexion, rotation/anti-rotation. Yet most people think of the muscles of the ‘6-pack’ - sit-ups and crunches etc. ... however, if your sport requires you to be able to wrestle, punch, throw and resist force then 3x10 sit-ups won’t cut it. Aim to include 2-3 of the above movements, 3-4 times per week. Also, don’t forget to add unilateral and bilateral carries such as farmers and suitcase carries. #BuildTheTrunk #strengthandconditioning #strength #athlete #athletictraining #goldcoast #australia #queensland

11.01.2022 Technique Tuesday *on a Wednesday* -Bulgarian Split Squat . The Bulgarian split squat is a unilateral lower body movement which we use to help develop stability, power and strength around the glutes, quadriceps and hamstrings. Additionally, this movement requires a large amount of activation from the stabilising muscles from our core to our knee and all the way down to the foot and ankle. It is implemented a number of different ways within our programming, but most commonly t...his movement is used to help develop strength, working within rep schemes of 6-8 each side. . Regression: unloaded (bodyweight only) Progressions: contralateral loading and barbell loading. . Movement type: lower body push (single leg/unilateral) Beneficial for: development of lower body strength, power and stabilisation. . Key tips: 1. Start light! This movement can be very difficult for those newer to the gym and the focus of the movement can be lost when loaded to heavy. 2. Play around with foot placement. The further away your foot (on the working leg) is from the bench the more glute activation. Conversely, the closer to the bench the more quad recruitment. 3. Do not let your knee ‘cave in’. We call this valgus movement and can be dangerous for the knee. Have somebody stand in front of you to watch your knee travel directly in line with your toes. IT IS NOT BAD FOR YOUR KNEE TO TRAVEL PAST YOUR TOES! . For those new to this movement, try adding it to your lower body sessions or as a lower body accessory movement for your main lifts. Start off in the 12-15 rep range and as you gain confidence decrease the reps and/or add load! . See you on GameDay Iron sharpens Iron . @ironsharp_ @coachjules_ironsharp #strength #training #goldcoast #rugbyleague #kickboxing #mma See more

10.01.2022 Squats for non strength sport athletes . I was recently asked why ‘x’ athlete squats with ‘x’ minor technique issue? Why aren’t you fixing this? I get this all the time... my simple answer is as long as they are lifting safely, that’s all that matters .... The majority of the athletes I train are field/team sport athletes - there sport involves making tackles, scoring tries, jumping high, kicking goals not squatting perfectly the most amount of weight they can. It is for this reason I fundamentally do not care how deep they squat, what squat variation they need to use, the extra 3.5 degrees of ankle dorsiflexion that they are missing to get more range and squat heavier.. . As long as my guys/girls squat safely and effectively and get the benefits of strength training I I don’t expect my athletes to squat like this ^ See more

08.01.2022 Was chasing sub 50... Settled for sub 45 for 10km . Just a 110kg rugby league prop building the engine @ironsharp_

08.01.2022 Taking advantage of some time off from footy (week of because of a bye backing onto the Easter weekend) by pushing the intensity up from my typical in season intensity. 180kg squats for sets of 8 155kg Bench press for sets of 3 250kg deadlift from the floor and 240kg deadlifts from a deficit.... Still a bit off my best numbers when I was strictly training for powerlifting but suprisingly happy with where I’m at given the week in week out belting my body has been copping See more

08.01.2022 Sport specific training is a myth! .... For the most part at least. . There is not one single movement that can be performed within a gym that is 100% specific to ‘x’ sport (apart from the competition lifts in powerlifting and Olympic weightlifting)... . There are however, movements and and exercises that can train the body in certain ways to replicate the needs of the sport for the athlete. You will very rarely see a professional netball player doing cable glute kick-backs, 1. Because they are a waste of time with regards to the requirements of their sport. 2. There are much better ‘bang for your buck’ exercises that can be done to achieve the intended purpose. . Elite athletes all follow programs that are specifically designed to suit the needs of their sport and their individual training and injury history. This is where qualified coaching comes in to play. Anyone fresh off their cert 3 and 4 in fitness can preach to you that their sport specific program of barbell loaded single leg bosu ball squats is what you need to take you to the AFL . Not only are you wasting your money but you are also wasting your time. Also, F*%#$ f45

08.01.2022 Little bit of a different video for myself and something that I didn’t feel that comfortable in doing as I am naturally an introverted person. Just showing an average day in my life as a strength and conditioning coach. Despite being a quite day in terms of actual coaching, it was still a busy one! Ironsharp Training

08.01.2022 GameDay Performance Podcast - Episode #1 I thought it was only fitting for the first episode of the GameDay Performance Podcast that I invite one of the most (if not the most) intelligent up and coming strength coaches in @kahn_stephenson from @againsthegrain__ One of the co-owners of Zero Weakness Mackay, Kahn specialises in powerlifting not only being a super smart dude but also boasts a 315kg squat, 190kg bench and a 295kg deadlift. He shares some program design considerations and his approach to coaching the big 3 lifts as well as some important words of advice for up and coming athletes that is applicable to any sport. https://open.spotify.com/episode/7MjZDA4jFbutAkH13mIAaI

07.01.2022 Bit of power to get your Saturday jump started . . A series 1. Trap bar jumps 2. Broad jump... . Just trying to get more powafullest See more

07.01.2022 Stepping stones . . . . Progressing through to some loaded triple extension with KB’s. This movement will help build the foundations for when she gets a little older - in terms of chronological age and training age - to implement barbell loaded cleans to really overload triple extension and recruit more fast twitch motor units.

07.01.2022 7 weeks back in the gym post COVID and just completed a bit of a ‘strength check in’ to see where I’m at prior to commencing the next block of training. . My sessions have been a combination of both endurance and strength training whereby I have been running anywhere between 7-10km after lifting. Obviously two very different training requirements in terms of energy system and demands - therefore massive progress can not be achieved for either but progress can be made for bot...h albeit slow progress. . My first sessions back from COVID shutdowns seen some pretty pathetic lifting and the time off from lifting weights plus spending majority of the lockdown pretending I was a marathon runner was detrimental to my strength progress. . I commenced this block with estimated (conservative) training maxes of: SQ - 180 Bench - 100 DL - 200. 7 weeks on and am now at 225kg 165kg 250kg respectively. . Will spend the next week and a half preparing to pivot back into some lower intensity and higher volume work...yipee See more

07.01.2022 http:/// Improve your agility without the speed ladders . There are countless videos on social media of coaches and athletes using speed ladders with goal of improving agility.... . An important part of agility that is often overlooked is reaction. Pre-planned movement such as speed ladders and basic cone drills do not expose the athlete to reactionary movements. ... . Here is a simple forward-lateral drill from this mornings session with a young tennis athlete. Due to the large amount of lateral movement in a game of tennis we wanted to further replicate that movement with the addition of having to react to external stimulus ie, tennis ball thrown (or not thrown) in random directions. . Key cues here for Kayla were to keep her eyes up and hips square down the field. Which translates onto the court by being able to react to a play that she wasn’t anticipating-being able to move quickly whilst maintaining good position to produce force into the next swing. See more

06.01.2022 Little dynamic reaction drill for one of my tennis athletes Kayla. We have been focusing a lot on her change of direction and speed across the court- everything from single leg stability & strength, multiple changes of direction, power development and core strength all play a role in court speed. . Something that I feel is very important when training with junior athletes (Kayla is only 10) is to do the basics savagely well but also add in an element of fun. With this drill w...e combine agility, with speed and fun. . The goal for Kayla is to make it the full 15m distance whilst avoiding the cones flying towards her. . For the record. I lost #tennis #strength #strengthandconditioning #goldcoast #speed #agility See more

06.01.2022 On Monday BMX athlete @josephcosta19 travels down to Shepparton in preparation for the National BMX championships. For Joseph this is something we have been preparing him for, for literally 5 months. . Careful manipulation of exercise selection, training loads,fatigue monitoring and bodyweight tracking, so far has lead to some unbelievable performances in lead up race meets, regularly smoking the competition by 2-4seconds (a long way in the world of BMX racing). . One of the... more dedicated athletes I’ve been able to work with, Joseph has a super professional approach to everything he does whether that be on track, in the gym or in the kitchen. I have no doubt he will perform well at nationals against some of the best BMX riders in Australia. . #strength #strengthandconditioning #bmx #australia #nationals #speed #power #sportsperformance See more

05.01.2022 Training update: . For myself, and most of us, the current climate which we live has forced us to make considerable changes to our normal routines. Many of us have been affected financially, socially and emotionally. . With very little access to gym equipment, I and many of my clients have made a conscious effort to build our aerobic capacity. I have been implementing combinations of anaerobic sessions, middle distance efforts and longer distance efforts into my weekly routi...ne. I have been implementing various different strategies such as Threshold training (managed via heart rate monitoring) as well as pacing zone strategies to try and incrementally increase VO2 max.

05.01.2022 Why you don’t need a strength coach as a junior athlete

05.01.2022 Hinge progression for junior tennis athlete Kayla this morning. . One of the few lacking areas in her strength and movement analysis was her capacity to hinge correctly. We have been progressing this movement very slowly and only adding load/resistance once deemed proficient. . The band around her waist is used primarily as a mental cue to push hips back rather than simply folding through the L-spine. The band also reinforce the squeezing of the glutes and hamstrings d...uring the concentric portion to encourage proper movement mechanics. . With junior athletes I’ve found that it is important to not overload them with too many cues or things to focus on. It’s best practice to focus on one thing at a time. The only thing I need to remind Kayla is to keep a slight bend in her knees and occasionally to keep her chin tucked - to keep a straight spine. #strength #conditioningtraining #tennis #tennisaustralia #goldcoast #fitness #RDL #hinge #champion #juniorathlete

05.01.2022 just a quick update amidst all of the current mayhem with the COVID-19 situation. I am still operating as normal (as possible), with gyms slowly re-opening now is the time to get back on track for your return to sport! This however needs to be done carefully, as the risk of injury is incredibly high when in a ‘detrained’ state - ie. little to no strength training for the previous 3-4 months. Also, Game Day performance has recently teamed up with the boys over at Ironsharp... Training. With this I have also been lucky enough to be a part in the formation of a new rugby league football club based out of the northern end of the Gold Coast. The NGC ninjas will provide a clear pathway for young rugby league players towards competitive senior football, something that up until recently has not been available. For more information check out the podcast we did with two of the brains behind the expansion of rugby league on the Gold Coast. https://open.spotify.com/episode/4bnqfmftkpPzFRThmJivaf

05.01.2022 With pre season for most winter sports fast approaching now is the time to start preparing so you arrive for pre-season day 1 ready! . Message or comment below to gain access to a FREE 4 WEEK RUGBY LEAGUE STRENGTH PROGRAM - . See you on Game Day... . #strengthandconditioning #goldcoast #rugby #rugbyleague #football #strength #power See more

04.01.2022 Bands that make her dance . Resistance bands have a number of uses from assisting with pull ups to making lifts increasingly harder (accomodating resistance) and can also be used to target specific parts of the force-velocity curve. . In this instance I used the bands to make the deadlift harder progressively as the bar was raised higher above the ground. At the ground the bar weighed 225kg however as the lift progressed the added band tension made the weight approximate...ly 285kg at lockout.... or about 10kg too heavy to hit the final rep of a 4x3 . #strengthtraining #strengthandconditioning #power #deadlift #goldcoast #deadlift #bands See more

04.01.2022 Some single leg stability/balance work for Kayla this afternoon. Despite her age (10) Kayla is an unreal athlete and moves better and is even stronger than 13 year old boys. . Tennis athletes have some differences compared to team sport athletes - they have an increased demand for rotational strength, rapid power development, enhanced strength and stability particularly within the lower body and also need to be strong -> we want to be able to get her to produce high amounts ...of force very quickly -> powerrrr ..... so really, they aren’t that different to team sport athletes.... Training to be an athlete covers a lot of bases See more

03.01.2022 Pre-season conditioning . Too many people believe that conditioning sessions (particularly in pre-season) are only good when the athlete is on the ground in a puddle of sweat and spew. . This is not true.... . Yes there should be times when the sessions are more difficult than others (periodised sessions) but for the most part they should have a particular goal in mind. . With my athletes I always follow a particular ethos - doing the least amount possible to achieve the most.... have a think about that See more

03.01.2022 Atmosphere . One of the best things about training with a group/ team is the #hype that gets generated before one of you attempt a heavy lift. Sometimes literally having somebody with their full support behind you and have your back (literally) can be the difference between making a lift or missing a lift. . This was the first time I had ever attempted to squat 5 plates (220kg) and was the only the second time I had lifted anything over 200kg (did 210kg only minutes bef...ore this attempt). I strongly believe that had I not had the support of @eliasbenjaminwright and the rest of the @ironstrengthpp team supporting me that night, 220kg would have buried me into the concrete. . When your getting ready for a heavy session or planned to attempt some new 1RM’s grab a group of mates, get some loud music cranking and build the atmosphere to hit it. . Ps I miss cairns See more

02.01.2022 Was lucky enough to catch up with good coast titans and qld maroons front rower, future immortal @jaiarrow. We spoke about some of the stories of Jai’s childhood and how he got to where he is as a professional NRL player. https://open.spotify.com/episode/0qtLse562f8SOVquyjuSlF #goldcoastrugbyleague #titans #rugbyleague #strength #sports #athlete #nrl

02.01.2022 POWER . You don’t need to perform Olympic barbell movements such as the barbell clean & it’s variations and the barbell snatch & variations to develop an athletes power/force production. The main goal of these movements is to achieve triple extension of the hips,knees and ankles which can be achieved through various different methods. .... Time spent teaching an athlete how to perform those more complex barbell movements safely, particularly when they have a very low training age and poor body control/co-ordination can lead to a lot of wasted time. . Today Kayla was introduced to the overhead med ball toss, her goal was to launch the ball into space!! - but really we were chasing that very same triple extension of hips,knees and ankles. Some things to still work on but not bad for a 10 year old tennis player . #strengthandconditioning #athlete #tennisaustralia #power #goldcoast See more

02.01.2022 For a limited time we are offering 75% off our strength and power testing service . Don’t second guess where your current strength levels are at! The first step to building is to know where you are starting! . Get in contact now before time runs out !

02.01.2022 Ironsharp x GameDay Performance STRENGTH CLUB . We are happy to announce that in collaboration with GameDay performance we are able to offer yet another session to our services - STRENGTH CLUB. .... Based on the feedback across our social media, this Sunday at 8am we will be holding a free strength focused session for the first 12 people to sign up! This is open to anybody in the community regardless if you are an ironsharp member yet or not! . The session will run for approximately one hour led by our resident strength coach- coach Tim. This weekend our primary focus will be on the DEADLIFT . . Head over to @ironsharp_ and click on the link in the bio to sign up! . #strength #goldcoast #power #strengthandconditioning #strengthtraining See more

01.01.2022 I have been flat out recently with a lot of exciting opportunities and developments for GameDay Performance which will all be revealed soon. One of the things I...’ve also been focusing on is running a podcast with the @ironsharp_ crew - which I’m sure you’ve seen by the amount of promotion that’s been running across the socials. . Our next guest for episode 7 of the podcast is incredibly well known not only in the rugby league community but within sport in Australia. He’s one of the best in his sport at the moment and is only getting better! He’s also an incredibly good bloke! . Stay tuned . See you on GameDay See more

01.01.2022 First competition back after a successful nationals campaign for @josephcosta19 and still showing that he has what it takes to be one of the top riders in Australia! . Joseph has just come out of a deload period following national championships to refresh the body and refresh the mind as we build him into state champs later on in the year! 1. Costa ... 2. Air 3. The next guy See more