Ironside coaching in Wollongong, New South Wales | Sport & recreation

Ironside coaching

Locality: Wollongong, New South Wales

Phone: +61 432 340 116

Address: 91-95 montague st 2529 Wollongong, NSW, Australia

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25.01.2022 We’re going to take you guys on a quick tour of one of the most under-utilised, yet effective upper body exercise - The Floor Press! - If you’re after a quick summary, check out the comments section! - WHAT IS IT? The floor press is an upper body push exercise that develops strength in a disadvantaged position. ... You are to lay flat on your back, legs STRAIGHT, still retracting your shoulder blades and the ensuing arch and perform a bench press to the point your triceps are pressed against the ground (pictured) BUT you do not rest them there, you keep tension as though it’s a pause rep. - SO WHATS DIFFERENT? You have no leg drive, you are unable to arch AS much, you cannot use momentum and you do not have a transition period during the press which changes the mechanics and therefor muscle recruitment of the press. - SO WHY WOULD WE DO IT? 1 It builds great power around the concentric phase of a rep - OR wherever else a push may be required. 2 Due to the shortened ROM we experience less stress on the shoulders - we will often use it during periods of deload, or injury management, but do not underestimate it when increasing performance or breaking plateaus. 3 We experience greater Tricep recruitment due to the smaller stretch experienced, the angles at which we press from, and the ability to load it greater than a normal bench. 4 Increased upper back involvement. This is why we execute the press with our legs straight! Our upper back is then required to stabilise our entire body during the press which will have huge carry over to your standard pressing. WANT TO TRY IT? Add these into your current workout as either a primary or accessory movement for a few weeks and reap the rewards - hit us up via DM and we will be happy to help you throw it in there #Ironside #IronsideStrong #IronsideCoaching See more

24.01.2022 Want to improve? Do basic things better - and do them better than your competition. - Dont get caught up trying to replicate sports movements in the gym, as an athlete thats not why you should be in the gym. Keep simple patterns moving through different planes with varying intensities - CONSISTENTLY - and youll get better all while mitigating training injuries while bullet proofing athletes for when it counts in competition. - If your coach has you doing band resisted hu...rdle hops while catching and throwing balls in the gym, ask for a refund and DM me - #Ironside #IronsideStrong #IronsideCoaching See more

24.01.2022 As the quote goes, made famous by ‘Chubbs’ Peterson during the thrilling sport doco Happy Gilmore It's all in the hips. It's all in the hips. - This couldn’t be more true for absolutely ANYONE, but it’s even more so important for athletic populations. With such a complex and important joint, we take great care in the development and care of the hip socket and it’s related structures! -... The best medicine is prevention, as seen here with our young wide receiver talent, taking care of banded hip traction after a hinge heavy session If you aren’t programming around the hips, you should, if you aren’t sure how.. then that’s where we can help. Get in touch today to step up your game OR wellbeing tomorrow - We don’t just take you through a workout, we educate. : @whiteywhiteman_ : @warehouse_gym_fitness #Ironside #IronsideSport #ironsidecoaching See more

24.01.2022 How much ya’ carry? Front, rear and side loaded carries are such an under-utilised exercise. Seen above is the Farmers carry, which can also be altered to a suitcase carry (only load one side / hand) Carries require very minimal technical acquisition (you can teach / learn fast) due to the natural movement involved in executing them! And you reap LOADS of benefits utilising them. We are built to carry. ... You can use them for speed, power & strength training by varying loads and manipulating other variables, as well as anaerobic conditioning! Try dedicating a training day or add it in as an accessory using a variety of front, rear and side carries, both moving and static and watch how your body reacts. #ironside #ironsidesport #ironsidecoaching See more

23.01.2022 We want to give you guys a little something level up your training by simply performing this warm up prior to your next lower body or field session! - Screenshot the slides, and let us know how you stepped it up in the gym or on the field with the hashtag #IronsideStrong - Get after it, youll only get better @ Ironside

21.01.2022 Want to improve? Do basic things better - and do them better than your competition. - Don’t get caught up trying to replicate sports movements in the gym, as an athlete that’s not why you should be in the gym. Keep simple patterns moving through different planes with varying intensities - CONSISTENTLY - and you’ll get better all while mitigating training injuries while bullet proofing athletes for when it counts in competition. - If your coach has you doing band resisted hu...rdle hops while catching and throwing balls in the gym, ask for a refund and DM me - #Ironside #IronsideStrong #IronsideCoaching See more

21.01.2022 Loud, quiet, extensive, brief, listen or take control - how do you communicate? Its all unique to who is standing in front of you. What matters? Create buy-in to your word, your philosophy, and everything about you. Strength & conditioning isnt just your workout thats on paper or delivered through an app - its so much more. Anyone can yell good rep and walk beside you, but not everyone can genuinely communicate and furthermore, create the illusive yet vital buy-in. We... can, and invite you to come find out. #ironside #ironsidesport #ironsidecoaching See more

18.01.2022 Who is jumping into a new training week today? Over the weekend we had our gridiron off-season unit throw down their first group testing session. - : @thegospelofcorey : @warehouse_gym_fitness

17.01.2022 Were going to take you guys on a quick tour of one of the most under-utilised, yet effective upper body exercise - The Floor Press! - If youre after a quick summary, check out the comments section! - WHAT IS IT? The floor press is an upper body push exercise that develops strength in a disadvantaged position. ... You are to lay flat on your back, legs STRAIGHT, still retracting your shoulder blades and the ensuing arch and perform a bench press to the point your triceps are pressed against the ground (pictured) BUT you do not rest them there, you keep tension as though its a pause rep. - SO WHATS DIFFERENT? You have no leg drive, you are unable to arch AS much, you cannot use momentum and you do not have a transition period during the press which changes the mechanics and therefor muscle recruitment of the press. - SO WHY WOULD WE DO IT? 1 It builds great power around the concentric phase of a rep - OR wherever else a push may be required. 2 Due to the shortened ROM we experience less stress on the shoulders - we will often use it during periods of deload, or injury management, but do not underestimate it when increasing performance or breaking plateaus. 3 We experience greater Tricep recruitment due to the smaller stretch experienced, the angles at which we press from, and the ability to load it greater than a normal bench. 4 Increased upper back involvement. This is why we execute the press with our legs straight! Our upper back is then required to stabilise our entire body during the press which will have huge carry over to your standard pressing. WANT TO TRY IT? Add these into your current workout as either a primary or accessory movement for a few weeks and reap the rewards - hit us up via DM and we will be happy to help you throw it in there #Ironside #IronsideStrong #IronsideCoaching See more

16.01.2022 To say thank you for the support we’ve received lately, we are running an offer open to anyone! We are currently offering: 10 days UNLIMITED gym access at Warehouse Gym & Fitness Centre FREE 1-on-1 and small group session coaching with Ironside coaching during those 10 days, you can book as many or as little as you like! -... We will also be offering movement screens to make sure you’re getting the most out of your time in the gym, as well as loads of benefits AFTER the 10 days are over! - To get started reach out by hitting the 'send message' button on this page and we will be in touch! Don’t forget to tag a training partner below that you want to take advantage of this offer with! See more

15.01.2022 We are opening up 5 FREE spots for our Gridiron pre-season program! - Open to Current and future (2020 season) players. We encourage experienced and new players to apply, male or female! And the best part is.. you dont have to be local to Wollongong (Although it will be of benefit for face to face catch ups!). - Preseason packages will include;... + Position specific Individualized programming for both the gym & field! (For new players we will make a best fit judgement regarding position.) this will be delivered through our coaching platform and app! + Assessment & testing of current physical capabilities, from which we can set goals. + Sport specific nutrition and recovery suggestions, optimizing your performance. + Access to a private group containing other pre-season athletes, and myself, from which you can ask questions and be kept accountable! + Injury prevention measures! - If this sounds like something that interests you, register your interest and receive your information pack at [email protected] or DM @Ironside-coaching - Applications close December 20th 5pm AEST. #Ironside #IronsideStrong #ironsidecoaching See more

14.01.2022 Loud, quiet, extensive, brief, listen or take control - how do you communicate? It’s all unique to who is standing in front of you. What matters? Create buy-in to your word, your philosophy, and everything about you. Strength & conditioning isn’t just your workout that’s on paper or delivered through an app - it’s so much more. Anyone can yell good rep and walk beside you, but not everyone can genuinely communicate and furthermore, create the illusive yet vital buy-in. We... can, and invite you to come find out. #ironside #ironsidesport #ironsidecoaching See more

14.01.2022 We know all good things must come to an end, BUT, that doesn't mean the results should! Educate your clients for life after coaching Realistically, you cannot pass on ALL your knowledge and you shouldn't be expected to, that's why you're the coach! But there should be a level of understanding on the why and how! #ironside #IronsideStrong #IronsideCoaching

13.01.2022 We always wanted to bring you guys the best, and to do that we needed to establish ourselves somewhere that carried those same values and could cater to what we needed! Keep an eye out tonight we will be announcing what weve been working on! #Ironside #IronsideStrong #IronsideCoaching

13.01.2022 Our limited run apparel range is available for order for ONE more week! Get in touch to get involved #Ironside

09.01.2022 Did you know we offer youth development for both sport AND non-sport clients?! - We take great care in developing tomorrows youth, with a huge emphasis on health, longevity & skill / physical development! We also offer nurturing programs for gifted and talented youths making sure they are able to completely express themselves through their sport! -... Our programs also develop teamwork, problem solving and fine motor skills - while being active! - If you would like to learn more get in touch with us via the contact button in our bio, or Directly message us and we will get back to you shortly! - #ironside #ironsidesport #youthdevelopment #ironsidestrong See more

07.01.2022 To say thank you for the support weve received lately, we are running an offer open to anyone! We are currently offering: 10 days UNLIMITED gym access at Warehouse Gym & Fitness Centre FREE 1-on-1 and small group session coaching with Ironside coaching during those 10 days, you can book as many or as little as you like! -... We will also be offering movement screens to make sure youre getting the most out of your time in the gym, as well as loads of benefits AFTER the 10 days are over! - To get started reach out by hitting the 'send message' button on this page and we will be in touch! Dont forget to tag a training partner below that you want to take advantage of this offer with! See more

07.01.2022 How much ya carry? Front, rear and side loaded carries are such an under-utilised exercise. Seen above is the Farmers carry, which can also be altered to a suitcase carry (only load one side / hand) Carries require very minimal technical acquisition (you can teach / learn fast) due to the natural movement involved in executing them! And you reap LOADS of benefits utilising them. We are built to carry. ... You can use them for speed, power & strength training by varying loads and manipulating other variables, as well as anaerobic conditioning! Try dedicating a training day or add it in as an accessory using a variety of front, rear and side carries, both moving and static and watch how your body reacts. #ironside #ironsidesport #ironsidecoaching See more

06.01.2022 Here it is! Without waiting any longer wed like to announce that @warehouse_gym_fitness is going to be our new home! - This HUGE facility is equipped like no other, and we cant wait to give our Ironside family an experience and service you wont find anywhere else! - With such an equipped facility we now have the opportunity to offer YOU a lot more! We will have;... 1-on-1 coaching Individual and team sports S&C - yes, whole teams! Youth development training and clinics Strength sports training And thats just the start! - Shortly we will be dropping our first mini series, which should help ANYONE find their fit! There is LOADS in the pipeline so be sure to keep up to date! #Ironside #ironsidestrong #ironsidecoaching See more

06.01.2022 As the quote goes, made famous by Chubbs Peterson during the thrilling sport doco Happy Gilmore It's all in the hips. It's all in the hips. - This couldnt be more true for absolutely ANYONE, but its even more so important for athletic populations. With such a complex and important joint, we take great care in the development and care of the hip socket and its related structures! -... The best medicine is prevention, as seen here with our young wide receiver talent, taking care of banded hip traction after a hinge heavy session If you arent programming around the hips, you should, if you arent sure how.. then thats where we can help. Get in touch today to step up your game OR wellbeing tomorrow - We dont just take you through a workout, we educate. : @whiteywhiteman_ : @warehouse_gym_fitness #Ironside #IronsideSport #ironsidecoaching See more

05.01.2022 We cant wait to be apart of this! Know someone who may be interested? Let them know by tagging them below

05.01.2022 We can’t wait to be apart of this! Know someone who may be interested? Let them know by tagging them below

04.01.2022 Are you a performance based athlete, who isnt utilising throwing in your program? Well, you can start by throwing away that program... Issa joke, dont do that. BUT, you are missing out on untapped power development if you arent incorporating throwing movements into your workout. Its not just about being strong in sport, its about using what strength you have to execute powerful movements in a ballistic manner. Seen here @josh.mcconnell93 is executing a textbook power b...all throw, something I will often use as a metric to measure training performance. Throws can be used for PAP protocols, warm-ups, Development of varying traits, measurement of progression or in GPP circuits. And we are here to help you do that! #Ironside #IronsideSport #Ironsidecoaching : @warehouse_gym_fitness : @josh.mcconnell93 See more

03.01.2022 We would like to extend a huuuuge THANKYOU to all of those who expressed interest in our off season program AND those who helped us with getting the word out! - After a rather large response, expressions of interest are now closed! Those who have got in contact, keep an eye out for an email coming your way with details moving forward! - For everyone else.. keep an eye on what we do in 2020, its going to be hard to miss ... - #Ironside #IronsideStrong #IronsideCoaching See more

02.01.2022 Here it is! Without waiting any longer we’d like to announce that @warehouse_gym_fitness is going to be our new home! - This HUGE facility is equipped like no other, and we can’t wait to give our Ironside family an experience and service you won’t find anywhere else! - With such an equipped facility we now have the opportunity to offer YOU a lot more! We will have;... 1-on-1 coaching Individual and team sports S&C - yes, whole teams! Youth development training and clinics Strength sports training And that’s just the start! - Shortly we will be dropping our first mini series, which should help ANYONE find their fit! There is LOADS in the pipeline so be sure to keep up to date! #Ironside #ironsidestrong #ironsidecoaching See more

02.01.2022 Who programs jumps into their training?! We had a group of young talent take flight over the weekend at our off-season power testing. - : @warehouse_gym_fitness : @logan11.1 #ironside #ironsidesport #ironsidecoaching

01.01.2022 Are you a performance based athlete, who isn’t utilising throwing in your program? Well, you can start by throwing away that program... Issa joke, don’t do that. BUT, you are missing out on untapped power development if you aren’t incorporating throwing movements into your workout. It’s not just about being strong in sport, it’s about using what strength you have to execute powerful movements in a ballistic manner. Seen here @josh.mcconnell93 is executing a textbook power b...all throw, something I will often use as a metric to measure training performance. Throws can be used for PAP protocols, warm-ups, Development of varying traits, measurement of progression or in GPP circuits. And we are here to help you do that! #Ironside #IronsideSport #Ironsidecoaching : @warehouse_gym_fitness : @josh.mcconnell93 See more