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25.01.2022 Squats 7 x 5 at 120kg. SSB goodmorning 8 x 8 at 80 kg. I've been out of action in the legs. So I'm focusing on my cardio for boxing. Good to see I can still throw around some weights. The goodmornings are so important for my bracing, low back, hamstring and glute development. Swear by them if you want to kick your weights up, give them a crack, it's basically a stiff leg deadlift but the bar's on your back.

25.01.2022 Training talk. A lot of coaches make the mistake of undervaluing strength in their programming. Don't get me wrong we don't always want to emphasise strength in your programming but it should never be left out of the weeks cycle.... I demand that all components of training should be within the training week. Neglecting one element of fitness would be at your detriment as an athlete. Neglecting a mode of fitness for an entire training year screams stupidity. Depending on the competitive schedule and stage of career the athlete is in the emphasis of each training block changes. Good coaches should think of the major and minor focus for each training block. As the athlete builds years of training under their belt the emphasis will change to meet the athletes needs and insure a injury free season and continual adaptation.

24.01.2022 @jackcabassi @matthewrayner_. Learning to accelerate stabilise and control your centre of mass with this cone drill. Rayner is learning fast starting to find his feet a bit more gotta practice the knee stabilisation and maintaining position with his centre of mass. Really keen to see the progress as we lead into the season. #sports #performance #speed #technique #power #hardwork #paysoff

24.01.2022 I've had it! Is a good place to start. NECESSITY will force you to go where you've been avoiding. Learn how to handle the winter and take advantage of the spring. - Jim Rohn.

23.01.2022 Gotta have a bit of fun on weekend work outs...

23.01.2022 Squats 7 x 5 at 120kg. SSB goodmorning 8 x 8 at 80 kg. Ive been out of action in the legs. So Im focusing on my cardio for boxing. Good to see I can still throw around some weights. The goodmornings are so important for my bracing, low back, hamstring and glute development. Swear by them if you want to kick your weights up, give them a crack, its basically a stiff leg deadlift but the bars on your back.

23.01.2022 Saturday booty workouts done right! Danica moving some heavy rubber under the watchful eye of coach tweaking the technique. All proceeds go to beyond blue show your support for the cause by getting in shape for summer. $20 every Friday afternoon 4-8pm and Saturday morning 7am - 11am.

22.01.2022 Train for your self and hopefully help someone else in need! Come along tomorrow night and Saturday morning every week till Christmas. Pls Let me know what time your coming so I can control numbers classes capped at 8. Friday every hour 4-8pm, Saturday every hour 7am - 11am

22.01.2022 Make shift board press for a lazy single 150 close grip. We hit 170 today but me being a genius forgot to hit record so you'll have to take my word for it. #triceps #stiffarm #boardpress #maxout #gains #sportsperformance #png #allwork #notalk

22.01.2022 Triceps are slowly coming along for big Paul @silvah_back 140 for 8. We should have some more endurance in his arms and that's what we have been building each week #system #tested #endurance #bench #building #training #workout

22.01.2022 Youve got to try the butter and Parmesan cauliflower! #gains #brotein #protein #macros #micros #food

21.01.2022 year a ago squat was 150kg today Squat 190 year ago bench was 140kg today bench 190 year ago his deadlift was 180 today deadlift 240 Meet Yana hes had a PCL tear and hasn't been able to train for a few weeks so give him some love. He sent me this photo after a year of training.He came to me and I instantly saw heaps of potential and after that first session of building his work capacity he was instantly hooked. Yana was sick of being known as the big guy and put the work i...n each and every afternoon at 5pm to where hes at now. One of my fondest memory's is the first time he got a pullup. He had never been able to do a pullup before and once he got his chin over that bar he gave me the biggest high five and hug I still have that moment in my mind. we can all learn something from yana, my main take away was his favorite saying "Gotta fall in love with the process". Hes still a big dude but stay tuned hes gonna be looking freakish in a few months. See more

21.01.2022 Im honoured that my job is to help make you better more bad ass people. Please fire away any questions you have in the comments below or Dm me! #training #workout #bench #squat #deadlift #healthy #diet #sleep #recovery #sports #strength #conditioning #speed #power #anything #ask

19.01.2022 My first ever coach, Damon Kelly Australia's heavy weight showing us what happens when you combine strength and speed together! #smooth #likebutter #brisbane #barbelllife #weightlifting #commonwealthgames #medals

18.01.2022 Love this dude what a beast. 77kg of jacked.

18.01.2022 Big Paul @silvah_back finishing up the day with a hypotrophy circuit. Single arm rows 3 x 8, clap push-ups 3 x 10, tbar row pyramid 3 x 15,12,8,12,15 and KB shoulder press 3 x 12.

17.01.2022 @jackcabassi get around him lads. Pushing and flipping heavy shit. Big country jumping you know hes got that farm boy strength.

17.01.2022 Fixing Maria's mechanics for her squat during last Saturdays fundraiser for beyond blue. There are sessions every Friday arvo, 4-8pm and Saturday morning, 7-11am. All proceeds go to Charity! $20 for a Ex.Sci session is the best value out there for and for such a good cause! ... Dm for details.

16.01.2022 Training partners! They will bring the dog out of you. There is so much value in good training partners who take it as seriously as you do! Lift each other up and cut any soft talk out of your inner self talk and your vocabulary, and your performance will jump leaps and bounds! Tag your bro or sista! #psychology #mindovermatter #bro #sista #lifter #train #lift #compete #dog #fight

15.01.2022 Dora got a new backpack. 35 kg 5 x 5 dips. #triceps #bench #strength #power #fitness #chest #training #workout #lift #lifting

13.01.2022 @jackcabassi get around him lads. Pushing and flipping heavy shit. Big country jumping you know he's got that farm boy strength.

12.01.2022 Stay organised people! Consistency wins every time.

12.01.2022 @captain.blackwood learned to brace and we got a new 5rm back squat after not squating all year. This should tell you the importance of bracing technique and the confidence it gives you. Finished of with some hamstring sled drags targeting the knee flexors for laps to roast what was left of that hammy. The techique still needs work but for his second session he's learning quick. Big season ahead! ... #foody #rugby #png #newbiegains #squats #deadlifts #sportscience #takingover

10.01.2022 First blog post. https://kooptimalperformace.wordpress.com//strength-and-c/

09.01.2022 Who likes cardio honestly drag a sled instead. My hammies were cooked today so I did 300m of drags. This Builds your 1. aerobic capacity 2. ability to recover between workouts. 3. Hamstring and glute strength endurance. 4. Reduces your risk of injury if your vulnerable to hamstring strains. 5. Builds a little thing called GPP general physical preparedness which is basically your ability to be awesome.

09.01.2022 Hammys for days!! Join Jack for preseason football training. Every Friday arvo 8pm and Saturday morning 7am -11am. All funds raised go to Beyond Blue!

09.01.2022 Don't be afraid to voice your opinion! This is my lesson for this year and hopefully the rest of my life. Your not being a nice guy by avoiding conflict, your devaluing yourself and devaluing the relationship you have with others. Speak the f#%k up! #speak #your #truth #manup #growapair #bereal #behonest #bull #gym #fitness #motivation #training #life #lesson

08.01.2022 Training rant >>>>>>>>>> Everything isnt as complicated as it seems everyone wants to look for the next breakthrough device in training or super-food for nutri...tion. Whether its wheat grass or acai berries and kale, or a expensive machine that promises extreme gains in performance. The reality is the basics work and good coaches know that. I guarantee youre going to get more gains from having adequate sleep and being well hydrated pre during and post workout. I dont need a Phd to tell you that. I also guarantee that moving well across many planes and energy systems often will improve your performance significantly as well. There will be staples in your program that will change in intensity and frequency depending on what part of the season you are in and the number of years you have been training. Three of these staples should be maximal strength training, dynamic speed training and repetition or endurance training. The 50 year old model of training for size than strength than speed is WELL OUTDATED. The concurrent model of raising all of these qualities in the training week is superior for reasons I will go into on a later date. If youre looking at training for sport Id highly recommend this training protocol. Building your program around sprint training. Once youve identified your mechanics/ weaknesses, volumes, recoveries and progressions for sprint training. Then we can strengthen your problem areas in your mechanics to avoid injury whilst slowly implementing more explosive work. This comes back to identifying what is important for you and bolstering your program with secondary but supportive elements. Identifying your volumes per session and overall each week is the next step in your progression. It is not in the scope of this rant (or in my livelihood) to provide you with all the details, however I would prefer to see you do less initially and slowly build because to much results in acclimation of fatigue and an increased risk of injury.

08.01.2022 My first ever coach, Damon Kelly Australias heavy weight showing us what happens when you combine strength and speed together! #smooth #likebutter #brisbane #barbelllife #weightlifting #commonwealthgames #medals

06.01.2022 To find your weakness try quasi isometric squats. 1 rep lasts 1 min! 30 sec on the way down. Flo lost control of her Lower abdominal on the way down creating a posterior tilt in her pelvis placing excessive pressure on her lumbar. This was a great session today but going back to the basics of abdominal pressure will payoff come her powerlifting comp in November. #isometric #squats #bench #deadlift #powerlifting #lift #gains #training

05.01.2022 Jezzy Loani, reds rugby under 20s winger, getting his single leg jumps in. Hes doing an awesome job of producing power The mechanics are our focus over the next few weeks. For the moment theres way too much going on in the landing. Being able to stabilise is really important for injury prevention in sport. On the last rep he started to get the hang of it. By the end he had way less hip tilt and upper body sway. Focus on keeping your pelvis level, the transverse abdominals and QL tight on the non weight bearing leg. #reds #rugby #learningbydoing #movement #qualityoverquantity #scienceofspeed #gains #performance

05.01.2022 I'm honoured that my job is to help make you better more bad ass people. Please fire away any questions you have in the comments below or Dm me! #training #workout #bench #squat #deadlift #healthy #diet #sleep #recovery #sports #strength #conditioning #speed #power #anything #ask

05.01.2022 Kang squats! Very good for the entire posterior chain, good for low back, glutes and hamstrings. If your a lifter it's very specific to what we do. If your trying to get the peach highly recommend! #accessory #gains #peach #booty #posteriorchain #goodmorning #lift

05.01.2022 3rd round highlight from last nights sparring.

05.01.2022 21 super foods to add to your shopping list this week!

05.01.2022 If your looking to learn 1. How to train to create the best physique you can 2. eat properly for recovery and weight loss 3. Get your head space on point. Dm me or txt 0490010128. #newstead #fortitudevalley #brisbane #gym #fitness #fitfam #peach #workout #transformation #newmarket #kangaroopoint #woolongabba.

05.01.2022 @h4y3r and I are working on the shoulder stabilisation after focusing on dbs for a few weeks. Turning the Kb upside down is way harder than you'd think and requires all of your little fibres to recruit. If your shoulders have stopped growing from Db presses use this for 4 weeks to supplement your shoulder work. Jas has still got to practice his handstand push-ups to ensure he keeps a straight tight shape using his core and glutes. #bouldershoulders #gains #smartfit #trainsmart #crossfit #burn

04.01.2022 This is up there with Piggy Riddles post try celebration.

04.01.2022 Jezzy Loani, reds rugby under 20s winger, getting his single leg jumps in. He's doing an awesome job of producing power The mechanics are our focus over the next few weeks. For the moment there's way too much going on in the landing. Being able to stabilise is really important for injury prevention in sport. On the last rep he started to get the hang of it. By the end he had way less hip tilt and upper body sway. Focus on keeping your pelvis level, the transverse abdominals and QL tight on the non weight bearing leg. #reds #rugby #learningbydoing #movement #qualityoverquantity #scienceofspeed #gains #performance

04.01.2022 Did my first park run was good to get the lungs burning for a change!

04.01.2022 Great coaching is about relationships. This is a fantastic example of a compliment sandwich. Great leaders inspire positive emotions when they're giving feed back. "Once I did bad and that I heard ever. Twice I did good, but that I heard never." Dale Carnegie. People crave acknowledgement. #win #friends #influence #people #positive #change #grow #better #strive #workout #fitness #training #athlete

03.01.2022 This is up there with Piggy Riddle's post try celebration.

03.01.2022 Ive had it! Is a good place to start. NECESSITY will force you to go where youve been avoiding. Learn how to handle the winter and take advantage of the spring. - Jim Rohn.

02.01.2022 Fixing Marias mechanics for her squat during last Saturdays fundraiser for beyond blue. There are sessions every Friday arvo, 4-8pm and Saturday morning, 7-11am. All proceeds go to Charity! $20 for a Ex.Sci session is the best value out there for and for such a good cause! ... Dm for details.

02.01.2022 Dont be afraid to voice your opinion! This is my lesson for this year and hopefully the rest of my life. Your not being a nice guy by avoiding conflict, your devaluing yourself and devaluing the relationship you have with others. Speak the f#%k up! #speak #your #truth #manup #growapair #bereal #behonest #bull #gym #fitness #motivation #training #life #lesson

01.01.2022 You've got to try the butter and Parmesan cauliflower! #gains #brotein #protein #macros #micros #food