Hunter Performance Centre in Bennetts Green | Businesses

Hunter Performance Centre

Locality: Bennetts Green

Address: 26 Templar Place 2290 Bennetts Green, NSW, Australia

Website: http://www.hunterperformance.com.au/

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23.01.2022 I find using the bent over BB row in your program has very little application to any training population when it comes to training for both strength and hypertrophy. To put it simply, the Bent Over BB Row is an exercise where you’re targeting everything and nothing at the same time. If you’re using a weight to RDL or SLDL, the load will be too heavy to isolate your back for growth. And if you’re using a weight to row its going to be too light to isolate your Erectors, Glutes and Hamstrings. There a many other exercises you can select to target those tissues in isolation much more specifically and easily. @hunterperformancecentre #teamHUNTER #hunterperformance

19.01.2022 A big congratulations to Hunter Performance Athlete Kizzy Lillen competing in her first competition at Paragon Strength Open X after training under Coach Aiden Potts for only 9 weeks, winning the U58kg weight class Lizzy had a well rounded day consisting of BIG PRs and a couple lessons about some of the rules in Powerlifting. This competition for Lizzy was a huge stepping stone for her as she embarks on what will be an everlasting journey of growth, gains and fun! So very pr...oud of you BW: 57.7kg Squat: 76kg (+6kg PR) Bench: 50kg (+10kg PR) Deadlift: 117kg (+17kg PR) Total: 243kg (+33kg PR) Lizzy now looks to undergo a body recomposition, pulling back some unwanted tissue and adding muscle as she looks to fill out a hotly contested U58kg weight class. Let’s go Lizzy! #doitforchippy #hunterperformance #teamHUNTER

18.01.2022 If you are selecting a split squat variation, it should be applicable to gait for the athlete performing that movement unless there is a major hypertrophy discrepancy. The main question you have to answer before prescribing a rear foot or a front foot elevated SS is, do I want a pelvis to move over a foot or away from a foot? If we are looking at stance gait, we have a pelvis that is over a foot. There will be instep, pronation, eversion, IR of the tibia and femur with ER of ...the ilium. If I want to drive this pattern in a SS, you need to create an ipsilateral load (one side) with your stance leg elevated. This will pull your pelvis further over the foot and create a constraint which illicits more IR of the femur as you descend. If you’re looking for mid/late propulsion, a rear foot elevated SS with a contralateral load (both sides) would simulate this as the pelvis will be driving away from the foot. You’ll be supernated, inverted, externally rotated and extended. This means you are starting in IR and you’ll move into ER of the femur as you descend. Therefore it’s important when you prescribe a SS variation you need to consider transitions in gait for the athlete you’re working with. Just prescribing ‘Bulgarian SS’ to every athlete shouldn’t be the standard, there needs to be context in order for you to prescribe either a rear foot or a front foot SS, as every athlete will be one of the two. This will help prevent injury, help fix movement compensations and illicit more gains in your competition squat. @hunterperformancecentre #teamHUNTER #hunterperformance

12.01.2022 Following on from @kellymann_exphys post regarding deloads, I too believe you probably shouldn’t be deloading every movement every 4 weeks. When looking at an athletes training, we have a few key variables to keep in mind for when to assign deloads at intervals that make sense. Within my coaching philosophy, those measures are more objective than subjective in nature. The subjective measures can be distracting but for others it can be just noise. Typically, I look at average ...session/weekly RPE, bar speed in training videos, ROM of the lift and lift frequency. These considerations act as my measure for deload placement. For example - I recover very quickly from Deadlifts, so I might be able to deload every 6 weeks oppose to 4. But my bench does not progress the same and I need to deload around every 4 weeks. But I also deadlift 2x per week and bench 3x. So the total number of sessions performed is close in each. My bench also has long ROM, where my deadlift is more efficient. So I accumulate less fatigue deadlifting than benching. Traditional 4 week deloads seem to be based off billing and not necessarily the athletes ACTUAL performance. It’s when we look at each movement individually, we might be able to drive stimulus a bit further in some lifts, letting an athlete progress faster than if we deloaded every 4th week to start a new block. . . _____________________ Looking for experienced and qualified powerlifting coaching? Please fill out the questionnaire via my website hunterperformance.com.au @hunterperformance_ . . #teamHUNTER #performotion #hunterperformance

12.01.2022 ‘You don’t get stronger by lifting weights, you get stronger by recovering from lifting weights’ Now this doesn’t mean you can’t train the house down or get stronger whilst experiencing fatigue, however like your training stress, your recovery demands are individualised to YOU. Your recovery demands can change within a 2 year time frame. For example if you were studying at university, you trained to escape from study burnout. You would train 4-5 days per week, trialling a bun...ch of pre workouts, lifting for up to 2-3hrs per session, adding a bunch of KG to your total in a short period time along with some muscle. Couple years later, you graduate, get a full time job, maybe start a family, move interstate, those smaller stressors become bigger stressors, you begin to feel sluggish and you start noticing your strength gains slow down. The point here is to understand that it is OKAY for you to train less than you used too. With fewer training sessions per week, you can spend more time recovering and adapting to the training. It’s your responsibility to be honest about your recovery if you want to take your training seriously. This is why it’s important to track objective and subjective stress as a coach. At Hunter Performance, we do exactly that to ensure you are getting the best bang for you buck from your training. Get out what you put in. . . _____________________ Looking for experienced and qualified powerlifting coaching? Please fill out the questionnaire via my website hunterperformance.com.au @hunterperformance_ . . #teamHUNTER #hunterperformance

06.01.2022 Garrison Steele didn’t know a single thing about the sport of Powerlifting 12 weeks before to his competition and long behold, it will not be his last! Gussy has a memorable day not missing any lifts, winning in his weight class, cracking a number of milestone figures and giving himself the mental edge of doing things he never thought possible BW: 74.5kg Squat: 150kg (+10kg PR) Bench: 100kg (=PR) ... Deadlift: 200kg (+10kg PR) Total: 450kg (+20kg PR) Gussy now looks to build and grow into the U85kg weight class. Being so young in this sport, he will benefit from a lot of hypertrophy training developing the tissue required to lift A LOT more weight. With this we will continue developing his technique as a lifter with a lot of exercises that translate to the competition lifts. Well done Gary! Aiden Potts #teamHUNTER #hunterperformance

04.01.2022 WHY POWERLIFTERS SHOULD USE THE TRAP BAR @codysav_ asked a few questions about why I trap bar deadlift and program my clients trap bar deadlift. I thought it would be good to make a post answering - 1. You can drive more hip extension. Due to the shape of the bar and displacement of the load, you can wedge your hips through at the top of the ROM instead of extending your lumber spine aka aka bigger glutes = bigger deadlift... - 2. Can slam more intensity and volume. You can drive more intensity and frequency with a trap bar deadlift than you can with a tradition barbell due to the load displacement. Recovery is a limited resource during a training program and we need to figure out ways which we can train the same patterns in more intelligent ways. - 3. You can move in scapula protraction and rib retraction much easier. Because the handles are either side of you, it’s much easier to reach into the bar and build significant tension. You will get more posterior expansion and by training this position you will actually reduce your ROM in your tradition deadlift stance - given you are training in the right position. - 4. It’s a load of fun. If you aren’t having fun with your training, what’s the point of even doing what you’re doing? - Golden boy @power.kell . . _____________________ Looking for experienced and qualified powerlifting coaching? Please fill out the questionnaire via my website hunterperformance.com.au @hunterperformance_ . . #teamRTS #teamHUNTER #reactivetrainingsystems #hunterperformance

04.01.2022 Accessories As powerlifters we have to train the big 3 sufficiently in order to make progress. However for some lifters, the big 3 aren’t always enough to be the best at the big 3. Think of the long legged squatter, the massive arch bench presser or long armed deadlifter. The threshold volume needed for adaptation for each muscle group may not be attainable through the lift alone. For the long legged squatter, trying to squat the quad volume they need is going to to be lim...ited by their back before they get there. And for bench and deadlift, you may just never have the exposure to ROM’s to aid that growth. Enter exercises like belt squat, leg press, chest press, rows for example. Better loading = more effective work = more progress . . _____________________ Looking for experienced and qualified powerlifting coaching? Please fill out the questionnaire via my website hunterperformance.com.au @hunterperformance_ . . #teamHUNTER #hunterperformance

03.01.2022 Fan favourite Tom Wallis competed at his first Powerlifting competition recently at the Paragon Strength Open X. T-bone has a fantastic performance, going 8/9 locking in 1st place and became the 2nd strongest u120kg JNR in Powerlifting Australia BW: 118.7kg Squat: 190kg (+20kg PR) Bench: 137kg (+17kg PR)... Deadlift: 200kg (+12.5kg PR) Total: 527kg (+49.5kg PR) Bone looks to undergo a body recomposition to trim off some body fat and build some more muscle. The big man looks to own the U120kg class in the coming years and has plenty of work to do under coach Aiden Potts - looking forward to a productive 2021! #teamHUNTER #hunterperformance

02.01.2022 It’s important that you are creating correspondence between your variations and competition lifts. The trap bar can be a great tool to use in variation targeting different joint angles and positions however sometimes in Powerlifting, a lot of people when they perform the trap bar they turn this hinged based movement into a squat. What you’ll see is the lifter scoop their pelvis under themselves, they’ll be much more upright thru the torso and their knees will travel out over ...the toes. Whilst this isn’t a bad thing depending on your goal, in the context of Powerlifting this actually deconstructs the technique of the barbell deadlift way too much and you can deviate from the neural patterns you’ve created in your competition deadlift. What happens a lot of the time is that when you return back to competition deadlifting after trap bar, your deadlift technique looks like Again, the trap bar can be VERY useful in the sense of driving more hip extension, more volume and intensity due to the load displacement whilst also moving into more scapula prostration and rib retraction to gain more posterior expansion of the thorax. But what we need to keep in mind for Powerlifting is that we don’t want to deviate towards this vertical displacement of the pelvis as oppose to the horizontal translation that you’re going to actually use to execute a competition deadlift. @hunterperformancecentre #teamHUNTER #hunterperformance