Coach Vaughan Carder | Sport & fitness instruction

Coach Vaughan Carder

Phone: +61 415 571 976

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24.01.2022 Resilience It's not about how heavy the weight is, it's only relative to the way you carry it. We all have our challenges, we all test ourselves in different ways. ... What we learn and how we grow from these challenges is what ultimately developes our resilience. If we avoid struggle, our resilience isn't going to be as broad as if we have faced a challenge and over come or at least lived through the struggle, win or lose. Our life experience is the gym that builds our resilience muscles. The more exposure to resistance and stress, the more adaptable and robust our resilience is going to be. This is why some people carry what appears a huge burden, with out much external fuss, yet others can crumble under waht appears as less stressful situations. Stress and resilience are all relative to each individual. Remember to look after yourself, but don't avoid the challenges. Also, remember to be kind to others, add to their ability to be resilient, don't add to their stress #CoachVaughan #mindsetstrong #growth #bettereachday #betterU #strong #strongman #strength #conditioning #stronger #Canberra #inspire #realmvmt #rehab #bettereachday #fit #fitspo #grateful #resilience

23.01.2022 Look out for part 2 next Saturday!

22.01.2022 Our thoughts determine our experience of life. How often do you look back at what you've done? Looked back on mistakes or hurts or embarrassing moments and then wish not to experience those feelings in what you are about to embark on?... How often do you drag up old fears and allow them to guide you away from what your desperately needing to do today, just so you can dream comfortably of a future where you achieve success? We relentlessly fight to protect our ego and make sure we appear a certain way to the world around us. But what if. What if we had the courage to just do what we know deep down we must do. What would we achieve if we just took a deep breath and had that challenging conversation? What if we just went ahead and actioned our dream, regardless of what may come and took it in our stride? What if we were present in the moment right now and made the most important thing in this moment, the most important thing. Be brave. #CoachVaughan #Canberra #mindsetstrong #health #fit #wellness #better #Coffs #learneveryday #mindset #YESnetwork #Better #empower #educate #action #betterU #launchcoachingAustralia #realmvmt #mindfulness #coach #bepresent #realtalk

22.01.2022 Mindset The power to achieve and to pursue dreams, push ourselves, fail and go again, endure pain, forge resilience and just look at a chaotic world and find peace and happiness is mindset. Develop your growth mindset, see the positives, find the win, enjoy the challenge, develop the tools, strategies and automated responses to ensure you are a creature of choice in the world rather than feather at the mercy of the storm.... Harness gratitude. Leverage your heart and giving. Understand yourself and be ok with who you are. #CoachVaughan #mindsetstrong #growth #bettereachday #betterU #coaching #transformation #grateful #inspire #together #Canberra #mentalsport

21.01.2022 Strength It's not just about getting massive! Strong is both relative and absolute. It is the foundation for movement as well as muscle development and growth/maintenance. Strength is more and more important as you get older and as our society becomes less active and consumes worse food and carcinogens (Which impact testosterone and other important hormones).... Strength drives performance and ability to be active, it also reduces likelihood of injury and even more so as we age. I also incorporate a lot of work around range of strength (Strength at length) where end range strength is also a component (train the weak links). A great side effect of working on getting and keeping strong is it helps with body composition, metabolism and if your diet is in check, helps you look amazing! #CoachVaughan #strong #strongman #strength #conditioning #stronger #Canberra #inspire #recovery #realmvmt #rehab #bettereachday #betterU #fit #fitspo #grateful #resilience #mindsetstrong

21.01.2022 Healthy Shoulders I've had left shoulder issues for 20 years and pain on and off. The product of lots of overhead impacts playing AFL, and too much focus on pressing and push ups. There is a current "push ups for Mental Health" fund raising challenge, which is awesome and I am doing. BUT . . . . How are you looking after your shoulders and balancing the push focus?... I do this warm up every day before every training, even my lower body training sessions. Be sure there isn't enough focus on pulling and shoulder health/mobility/strength to counter a historically frontal plane pushing culture in fitness. I follow the 3:1 pull to push ratio where I can and do lots of banded work on top. At almost 44, my shoulders are almost in the best shape they've been in for 25 years! Don't neglect your pulling, back and shoulder work Strong of body, strong of mind #CoachVaughan #strong #strongman #strength #conditioning #stronger #Canberra #inspire #recovery #realmvmt #performance #shoulderhealth #aflathlete #Coach #fitspo #fit #fitness #bandpullaparts #oldmanstrength #OMS

18.01.2022 Progress and old wives tales . . . So today was my first time weighted at floor level for these. Good test to see how far I've come along in 6 months. When I started I was using an 18" box, then more recently 2x 25kg bumper plates and here is the flat progression. Starting point for left knee was barely forward to mid foot before I had pain. Right knee was only just over the toe and barely getting hamstring to calf.... Who was told at some point "knees shouldn't go forward past your toe" This statement has become a blanket call of safety which is exposing people to pain and injury because for some people and some exercises it is correct, but for many, we should also be training to strengthen the range the body was designed to move to. Especially if you play sport, run, jump or want longevity. Also, unilateral training will expose and assist to bring back up weakness to avoid dysfunction. Here there is a huge difference between left side (semi torn meniscus) and right side. #CoachVaughan #realmvmt #kneeability #kneehealth #meniscusrehab #nosurgery #stronger #strength #Canberra #fitness #sportsperformance #AFL #aflathlete #ATG #athletictruthgroup

18.01.2022 Keeping qualified. It's more than a piece of paper for the wall, it's assurance to anyone who listens to my advice or my commentary, that I do the work to ensure I am able to make informed application of my knowledge. This is my first renewal and year 3 and 4 of being a qualified S&C under the ASCA. The measures to ensure coaches do the right type of work to remain at the top of their game is exemplary and one of the reasons I went with ASCA over fitness Australia as a way to remain qualified.

17.01.2022 Injury and set back. . . If there is no lesson, there is no value, then only disappointment. So my knee didn't like some of the max training I did a bit over a week ago. The video shows my knee the day after doing 8 x 2 slow eccentric back squats with 3 sec pause at the bottom, weight 125kg. The day before this my main work set was rack pulls 6 x 2 at 200kg. (I think it was this set which aggravated my knee). So two days later, I have a knee full of fluid, tightness, pain and... frustration. Struggling to bend the knee, walk and even sleep . . So what do I do? Switched my training to upper body. Rested for a few days and focused on mobilisation and active range work (within pain free range). Gradually I included steady pace eco bike, walking, sled push and pull at low weight. And 1 week later after slowly reintroducing movement, mobility and reducing the inflammation (not through anti inflammatory meds, but let the movement do its job - its the role of our capillary system to remove fluid and movement activates this system). This coming week I will slowly go back to adding low weight/resistance squats and lunges. The lessons: Listen to your body - i knew something in my knee wasn't happy during my rack pulls, but still went after the pause squats the next day. Understand the cumulative impact of volume and load (i know this, but need to take my own advice). Even though these movements were predominantly quad and glute focused, and my warm up and movement prep reflected this, I did neglect my hamstrings in the warm up and they have always been my weak link which I feel contributed to the dysfunction that led to my knee. Take action (get assessed) to understand the injury and get back to movement, even small movements as soon as possible, pain free. Big lesson - don't let frustration get the better of you! A week or two of rehab, won't set you back too much. I've been working to overcome knee pain and leg weakness for years, and consistently for the past 9 months, so in the big picture, a few weeks and the knowledge gained isn't that terrible. Even coaches push themselves too hard at the wrong times, over look their own prep or warning signs, we are all human. The key is how we move on, recover and progress past the stumbling block. Vaughan

16.01.2022 What you don't measure, you don't manage. New data, new level of accuracy and another tool in the kit to get results. Velo ity Based Training at a new level.

16.01.2022 Train away knee pain and create knee ability for life! It's not herpderp or magic potions, but it does feel like magic! I've been applying @kneesovertoesguy knee ability movements for almost 12 months and I've been part of the ATG knee ability program for 4 months. My knees, and my lower body capability to manage movement and build strength is changing my life!... History: age 44, left knee semi torn maniscus, both ankles damaged from regular rolled ankles and damage, shin splints, hamstring strains/tears and hip issues over 35 years of playing football and 12 years of martial arts. Body weight 119kg. 24 months ago I could barely bend my left knee past 90% and physio's had told me that's about the best I could expect without surgery. Now, through following the ATG knee ability program and philosophy I've improved range, strength and stability and feel stronger in my lower body athletic ability than I have for 10 years. Note the pic of me running out to play at 38yrs old, both knees taped heavily and on anti inflamatories for pain and swelling! That was my reality because I didn't know better. The shape, muscle and look of my legs is so much different now to even a few years ago playing for NSW state - no knee tape, but no real leg muscle either. Now, I'm going back to playing and don't expect to have tape holding me together! Watch this space! #CoachVaughan #realmvmt #kneeability #strong #strongman #strength #conditioning #stronger #Canberra #aflfootball #AFL #kneesovertoes #Clublime #Gungahlin #mindsetstrong #growth #bettereachday #belconnenMagpies #BMFC

15.01.2022 Even when I have a busy day, I have no excuses with a garage gym. It's not always about doing massive amounts of work, but doing the most effective work in the time and with the exercises you do! AlphaFit equipment and Flex - Powered by GymAware making sure I always make the most of my training

14.01.2022 Build habits, not just Knowledge So many people spend their lives in the persuit of enlightenment and achievement through the accumulation of knowledge. Yet they fail to achieve success or any great benefit from it all. Why? ... Knowing something Doing what you know Doing what you know repeatedly The first two are fine, but when you have knowledge, do something with it AND then repeat the process to build a habit, you will begin to see greater success in your life. Creating positive habits and maintaining them is the key to success in Health, Relationships, Business, Work and Play! So don't just chase knowledge, chase it with intent and a purpose. Put the knowledge to use and when you find success from it's use, repeat until you create a success habit. -V- #CoachVaughan #empower #Goals #changeyourlife #takeAction #habit #greatnessispossible #happyLife #growth #inspire #success #fuckaverage #Canberra #health #fitness #nosurrender #noeasyday #growthmindset #mindsetstrong #realmvmt #strength

12.01.2022 The journey to becoming a better coach never ends I love utilising strength methods to help people reach their goals and become better versions of themselves, athletes, parents, fat loss clients, humans and feel empowered to do more with confidence! This certification was really enjoyable as well as educational. I've learned and applied some awesome new approaches to getting stronger and cant wait to keep following this journey.... Another tool in the tool kit #CoachVaughan #densestrength #strength #stronger #strongmantraining #realmvmt #education #dothework #Canberra #bettereachday #Coach

12.01.2022 Wellness It's been corrupted into a "woo woo" term, however it is a foundation to optimal health, feeling good, performing better, recovering from stress and exercise, preventing illness and dis-ease. It's the life insurance policy you get to enjoy while you invest!... You can't run a Ferarri at its best if you don't service it, change the tyres or try to run it on shit fuel. Same goes with your body. You will struggle with mindset, energy, strength, performance and happiness if you don't take wellness into consideration. Wellness = Optimised life. #CoachVaughan #mindsetstrong #growth #bettereachday #betterU #wellness #healthy #realmvmt #strength #happiness #Canberra #inspire

12.01.2022 Set targets and chase them My aim is to build myself up completely to be athletic, pain free, healthy and feel great and capable all the time. To achieve this I need to set certain targets.... Body fat % Ability to bend my knees and load pain free. Ability to be flexible and strong Ability to inspire by doing thing people at my age have given up on and doing them well and often Targets have to be specific. Shown here is my last set of 6x 8 @ +20kg dips. Goal is to do 1 rep Max of + half bodyweight dip (that's added 60kg) "We don't stop playing because we grow old, we grow old because we stop playing." For everything above, I have a specific set of exercises, habits, movements, numbers to achieve. What are you setting for? #coachVaughan #stength #realmvmt #Canberra #inspire #fitspo #fitness #fitover40 #strongman #performance #stronger #bettereachday #goals #dothework #clublimegyms

09.01.2022 Get strong Dense strength method and velocity tracking. Dense strength is a method taught by @keeganreal and has huge benefits in both results and usefulness of application. It combines measurable and clear progression, protects the nervous system, optimising fatigue as a self limiting stimulus and utilises volume to create brutal strength gains. All lifting is done each minute on the minute, but unlike traditional EMOMs, it has very intentional load parameters.... Because it focuses on training blocks of 10, 5 and 20 minutes its time effective and easy to apply. It's also fun and engaging to train like this. I've also added my @flex.stronger training tool to this style of training to measure and keep my lifting accountable. Velocity measures allow me to see the quality of each lift as well as track my fatigue (decrease in bar speed) as weight and fatigue increase. This is giving me more evidence around the effectiveness of the dense strength system for gaining strength. Shown is a ramping 10D1 with last set AMRAP. Underestimated my starting 1RM% so seemed a little light, but using velocity showed the training effect was achieved. Start weight 100kg, last set 145kg. #CoachVaughan #realmvmt #densestrength #strength #stronger #power #velocitytraining #flexstronger #Canberra #ClubLime #strengthandconditioning #liftingScience #deadlift #dothework #Coach #bettereachday #volumetraining

08.01.2022 Train with purpose Blending my programming between knee ability and dense strength. Today was a hybrid time saver. 1) 5x 60 second max steps sled push/pull at 100kg... 2a) 5x 5 at 80% Millitary Press 2b) 5x 15 band pull apart 2c) 5x 5ea ATG Split squat @ 40kg 2d) 5x 10ea Patrick step @ 60kg This block allowed for good recovery to keep consistency with heavy OH press, but also allowed me to keep an elevated heart rate, and get great volume in the knee ability movements. Walked out feeling good Happy Saturday Legends #CoachVaughan #realmvmt #kneeability #dothework #densestrength #strength #stronger #Canberra #clublime #kneehealth #athletic #consistency @clublimegyms @alphafit @rmvtcoaches @oldmanstrengthofficial

08.01.2022 Finally more people are understanding the science of recovery, rather than just the perception of strength. I've had the "stand tall" recovery position drilled into me for years, and it doesn't mean it's better. Most people automatically go to the hunched over position to recover. Our bodies know what is optimal so we do this. Why do we need some old school ego driven idea to change what comes naturally. Human evolution v human ego.... Great science backed article here from Nick about which recovery position is optimal. https://www.facebook.com/1058218069/posts/10220054131597756/

06.01.2022 Remember: It's been a while. Do no harm. Quality over ego.... Build back up, don't jump back in. Plan for the long term. Welcome back to gym access! #CoachVaughan #strong #strongman #strength #conditioning #stronger #Canberra #inspire #recovery #realmvmt #coach #clublimegyms #Gungahlin #freshgymfeels

05.01.2022 Grip Strength I've spoken about grip strength to almost every client I've coached. Grip Strength is a huge factor in my opinion for physical capability. 1) it makes picking up heavy things easier, so deadlifts, farmers carry, plate holds.... 2) it makes holding onto things easier, like chin ups, dead hangs, rock climbing, ski ergs, assault bikes and rowers, hand shakes (nobody's impressed by a wet towel handshake), stopping friends fall off cliffs. 3) there have been studies showing grip strength linked to longevity, either due to the type of activities it takes to get a vice grip, or see above point, because it saves you from falling off things! 4) it allows you to grip and hold things better in sport, so tackle, hold a ball or racket, or bars, rings, you get my point. 5) you get asked for massages all the time, cause strong hands. 6) more faith in yourself, shift in mindset, empowerment. Grip strength on its own can be extremely impressive, but for most, it can facilitate the capability to improve many other performance aspects in their lives. When you can grip harder, you can lift for longer and add more weight before failure. Building more overall strength. Better strength means your hands don't fatigue as quickly, so you can build endurance at less intensity. Plus if you get Popeye forearms, you can do cool things like bend nails and rip phone books in half with your bare hands Want o know more?? Just ask. #CoachVaughan #mindsetstrong #gripstrength #strength #strongman #strongmantraining #strength #realmvmt #Canberra #sportsperformance #captainsofcrush

05.01.2022 Work smarter and hard, not just harder Today was my first time using the FLEX velocity based training system from @flex.stronger and I'm loving the ability to measure and see exactly what's happening with each lift. "What you don't measure, you can't manage"... My aim is to get strong, get powerful and avoid injury at all cost. Understanding velocity drop off in lifts allows you an understanding of neural fatigue as well as overall fatigue. This allows better judgement of lift volumes, weights and recovery. The journey of learning continues and training smarter to avoid any further back injuries and smarter control of my training in a measurable and systematic way. Today I measured deadlift and front squat, and the graph are of my velocity measures for my sets reps and weights. I'm looking forward to tracking my progress using velocity rather than just weight and how I feel. #CoachVaughan #strong #strongman #strength #conditioning #stronger #Canberra #inspire #recovery #realmvmt #rehab #bettereachday #betterU #fit #fitspo #grateful #resilience #mindsetstrong #growth #Gungahlin #Clublime #clublimeplatinum

04.01.2022 Just keep pushing My knees have never felt better. Following the ATG knee ability program has removed general pain from a knee that's been carrying a semi torn maniscus for 20 years. If you keep searching, the right solution to any problem can be found. ... Never give up. We grow old not from age, but because we stopped playing, stopped exploring and stopped moving with life and vigor. #CoachVaughan #strong #strongman #strength #conditioning #stronger #Canberra #inspire #recovery #realmvmt #Coach #kneesovertoes #kneeability #sled #oldmanstrength #hyletenation #OMS #Clublime #Gungahlin

03.01.2022 Why can't you? What story are you telling yourself that's stopping you trying, learning, doing new and exciting things? Too often "I can't" is an excuse to protect our ego.... Become comfortable sucking at things. . . It's how we learn and learning is how we get better. Stop expecting results without putting in the time, work, effort. Again, "I tried" is a bullshit excuse to cover up your lack of passion, focus, dedication and skill to control your attention span to fight the need for i stant gratification. Suck for months if you need to. Learning isn't an Instagram filter moment, but it is an Instagram moment if you're brave. The more you share how much you suck, the more you teach yourself and others about effort and desire to succeed. Show you are human. #learnsomethingnew #CoachVaughan #mindsetstrong #growth #bettereachday #betterU #Canberra #inspire #itsoktosuck #alwayslearning #foreverthestudent #sundaymorning #sharelove #ego #fuckit

01.01.2022 Consider load, volumes and RECOVERY needs. Just some interesting feedback for those looking at use programming of dense strength or any other high intensity or heavy workouts. Across the last 6 days I've crammed a large amount of dense strength work in to ensure I get the videos done for the certification. I have done my best to alternate upper lower and antagonistic movement as well as load and volume perameters where I can, eg: pair 10D1 deadlift with 5D3 dips in same sessi...on. Although in my approach I have accounted for muscle group fatigue, the overall CNS (Central Nervous System) loading and stress which requires more recovery than 24 hours is certainly taking a beating. I have been tracking my velocity in lifts through the week and todays were a grind. So my tips when programming are: Any XD1-3 (X BEING 10 OR 5) protocols really need to be given extra consideration for recovery if training more then 3 times per week. So in general, if your loading 80% and over the frequency and rep numbers need to be considered alongside recover needs. With more recovery being needed as the sets get closer to a 90%1RM load (needing recovery to be more between training days). This also needs to be considered when compounding a number of DS exercises in the same cycle. Eg, 10D1 deadlift, 5D1 OH press and front squats 5D5. This allows muscle recovery but still fatigues the CNS each session. Considered the total load and volume of the combined effect for CNS recovery, rather than just the muscle fatigue recovery. Ask yourself when training, how do you feel? Are the lifts flying up or is everything a hard grind? Maybe you need some extra recovery time. Look up the GAS General Adaptation Syndrome model if you want to know more about recovery needs. Photos: note the velocity = speed of deadlift is significantly different at the tail end of the 6 days (today @165) compared with start of the sessions (6 days ago @145kg). I hope this is useful. Coach Vaughan

01.01.2022 The aim of all training is to make progress Not all progress is measured by load increse, that is only one metric. Form / technique / skill development ... Speed / velocity Range Cardiovascular performance Capacity / endurance Pain free movement Improvement in the desired outcome (perform better in your sport / activity / life) load I say this a lot, and I picked this up from a number of great coaches, "if you aren't measuring or assessing, you're guessing" If progress is the aim, the desired result is the goal, and there are all of these different attributes which might be used, how are you measuring your improvement towards your goal? How do you ultimately know that you are successful in your training? For this session my focus is technique (needs work) and I'm using velocity based measures to assess fatigue and to keep power effort high(sound on to hear the velocity measures). This way I don't need to add weight to create the training effect and can keep load at a level that reduces the risk to my history of back injury. Just some of the tools and thinking behind some of my training. There are many great qualities to becoming a better coach, and the tools in your tool kit are a big part of that. This includes your education, experience, mentors, and equipment, most importantly is how you apply all these tools to your clients and athletes to get them their results. Are you assessing or guessing in your own training?