Michael Barber Strength & Conditioning Coach | Brand

Michael Barber Strength & Conditioning Coach

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25.01.2022 Active choices are all around us... With the automation of many things in our lives it’s become easier to be lazy. Every day we’re faced with 100’s of decisions where we can take the easy route, or make a smarter decision for our health. Last week I experimented for a day at my teaching role at Southbank TAFE. I took the stairs every time I had an option of taking a lift instead. Starting at the train stations, and continuing to the staff block and classrooms. ... In one day I racked up just under 900 extra steps (including coming down the stairs). Now if I had gone to the gym that morning and performed the traditional 3 sets of 10 reps, or joined in a class, I would not have come close to that mark. Right now in the fitness training industry there is a push toward extreme training. Whilst it’s inspiring it’s not realistic for a lot of us to jump straight to this level. Start with making a simple change like taking stairs this week, and build some momentum from there. MB

25.01.2022 This is just about my favourite drill for agility for a few reasons... It’s useful for so many sports in particular Netball, Basketball, League & Union, Soccer, Tennis, Hockey, AFL, Volleyball. As a coach you can have a lot of people all involved at once (one participating and one coaching) Requires very little setup and equipment It can be scaled to incorporate a mental challenge and reaction time which is very specific to most sports... It’s very engaging and challenging for athletes at all levels. As an advanced level to this you could also add in a skill/task relevant to your sport at each cone. Eg, a pass, kick, burpee etc Aspire Sportswear Cameron Cullen Pine Rivers Bears Queensland Maroons

25.01.2022 In week one of the upcoming school holidays I will be hosting a program for kids aged 10 and over. The program is an introduction to all things relating to strength training. No gym training experience is needed and it’s open for boys and girls from any sport. Express your interest in the comments, tag some friends #juniorathlete #complete_conditioning_

24.01.2022 - School holiday activity - Boys & Girls both welcome - Lunch Provided, water and snacks provided - 9.30am - 12.30pm Tuesday 22nd September Pine Rivers Bears

24.01.2022 Week one of the holidays saw two strength-based sessions for junior athletes. - Session one - 10-13yrs mixed sports session Here we covered a very basic intro to being in a gym with a large focus on safety, moving well and some simple tests of strength. Session two - 15-16 yr old Rugby League team... Here we covered some introductory barbell lifts and some strength testing using bodyweight exercises. Thanks to all the parents and of course the young people for giving up their time to improve yourselves #juniorathlete #complete_conditioning_ #strengthandconditioning

24.01.2022 A great gym facility coming together nicely at @pineriversbears . Very grateful to be tasked with being their strength & conditioning coach for the shortened 2020 season. 1 on 1 and small group private sessions are also available by request

23.01.2022 Kick-Start Circuit 7am Saturday @pineriversbears home ground - Petrie. $12 adults $3 kids #3weekstillwintersover #strengthandconditioning #juniorathlete #complete_conditioning_

23.01.2022 Give them time. Give them support. Give them a platform to succeed in sport and if it’s meant to be, it’ll happen. #complete_conditioning_ #juniorathlete #strengthandconditioning

23.01.2022 JUNIOR STRENGTH TRAINING CLINIC - Tuesday 22nd September - Pine Rivers Bears gym, Mundin St, Petrie - 9.30am - 12.30pm - Lunch, snacks and drink provided ... - $44 per child Training with weights is not dangerous for junior/youth athletes. Done properly, a controlled weights program can aid in speed & agility development, injury prevention, help fix muscle imbalances and improve overall confidence in your young athlete. They don’t have to be elite to benefit from this program, all sports and skill levels are welcome. I welcome questions so feel free to message or comment below, and tag anyone you think may have a child that’s interested. MB

22.01.2022 RETURN TO PLAY PROGRAM Wk 3 Very proud of these young guys for sticking with it. These young men have chosen action over excuses! Perfect attendance 3 weeks in a row. Regardless of how/when sport returns they’ll be better for it. ... Can’t wait for the chance to have bigger groups in the next program. MB

22.01.2022 OUTDOOR GROUP SESSIONS START SOON! Session outlines are: KICK-START CIRCUIT (45mins)... - A fun, functional and simple session designed to get your weekend off to a cracker RUN CLUB (45mins) - Learn to love running through technique coaching, interval training and an individualised approach. SPORTSFIT (45mins) - An innovative session designed around sports drills and games. Great for adults that want to train like they did when playing sport, but without the commitment of games and competition. An intermediate to advanced level session. GOT KIDS?? As an added extra I am looking at having a Kids Fitness session running simultaneously to the Kick-Start Circuit. The idea being you can bring the kids along and they get some movement in rather than just being babysat Saturday 18th July all sessions will be FREE! A great opportunity to come and try the class or classes of your choice. Children from 12yrs and over can attend the adult sessions with a parent/guardian. Please comment below or DM to express interest in which session(s) you are keen on. Thanks all - MB

22.01.2022 **PRACTICE MAKES PERMANENT** Simply practicing is not enough to get better, you have to be practicing the correct technique, or you could just be reinforcing the wrong movement patterns. For many years I was lucky enough to work with the Redcliffe Dolphins and in 2013 it was organised that our Q Cup team would do an opposed session against the QLD Maroons. ... After the session some players did media interviews, some went straight to shower, but Johnathon Thurston grabbed a bunch of balls and went (on his own) to do a handful of kicks. I stood silently about 15m behind him and just watched as he landed around 5 or 6 of those perfect curling kicks, each one taking the same flight path and landing almost on the same blade of grass. A key to his technique was that he wasn’t overly worried about where the ball went. Almost all of his focus was on the preparation and the action, trusting the result would take care of itself. Nobody is asking you to be the next JT, but in a time like this where literally everybody you compete against in your sport is in the same boat as you, doesn’t it make sense to focus on your preparation and actions, trusting the result will be worth it? Practice makes permanent... MB

21.01.2022 OUTDOOR SESSIONS START THIS SAT 18TH Kick-Start Circuit 7am - 7.45am A circuit style class using weights, bodyweight and functional movement to kick-start your weekend!... SportsFit 8 - 8.45am A session designed around sports drills/games, designed to get the fun back into training but still getting you working hard! Sessions will be at Pine Rivers Bears home ground, Mundin St Petrie. I’m also very excited to confirm we have a trainer on board to run the junior sessions. If you have a child aged 5-12, bring them along for a fun, activity-based session to get the kids ready for their weekend. The intensity will be moderate so if kids have sport later on in the morning it would be a great way to warm them up and ensure they’re ready to play at their best. Both sessions including kids session is FREE this Saturday. Hope to see you there MB

21.01.2022 If you use exercise to burn calories but still pay a cleaner, a mowing service, and use drive-thru car washes, you’re maybe missing the point Think about it...If you use exercise to burn calories but still pay a cleaner, a mowing service, and use drive-thru car washes, you’re maybe missing the point Think about it...

20.01.2022 HEY COACH, WHAT’S THE BEST WAY TO .... ? Over the years in both my general fitness work and Strength & Conditioning work with athletes, I’ll commonly get asked questions that begin with the above words. What are the best supplements for me? ... Quickest way to lose/gain weight? Best recovery methods? What’s a good stretch for ..... ? Does fasting work? Among hundreds of others. For years I tried to educate myself more so I had the answers to give, only to get frustrated when people wouldn’t listen or would seemingly already have an answer that they were simply seeking approval of. So after many years working in this space I think I’ve found my answer.... Try it for yourself and then you’ll know Sounds simple I know, and somewhat lazy on my behalf, but what better way is there to know if something works for you other than to try it out. We live in an age where information is not our problem. Stop asking, start doing! Then I guess you’ll have all the answers you seek... MB

19.01.2022 Huge thanks to Cam Cullen from @dolphinsrlfc and @cameroncullenimageproperty for putting on a great junior development day for over 50 young men at @dolphinstadium yesterday. My role was to introduce the very basics of strength work, but the boys also had top class speakers focusing on injury prevention, nutrition, personal development and Rugby League skills. All put on for free and funded by Cameron. Well done on a great event. #juniorathlete #strengthandconditioning #complete_conditioning_

19.01.2022 RETURN TO PLAY program - Week one Huge thanks to the young fellas (and parents) for braving a chilly morning and getting back into some training. Today we covered - Basic running technique... - Cardio Testing (Beep Test) - Lateral movement - Small sided game for agility and awareness I’m confident these guys will be better for their efforts over the next month. For those not able to make the sessions, if you’d like a copy of the program these boys are doing message me your email address and I’ll send through. Also thank you to Pine Rivers Bears for being generous with use of their fields.

19.01.2022 A little wrap of our recent RETURN TO PLAY PROGRAM. Thank you to the boys and parents for consistent attendance and exceptional effort. Best of luck with your season ahead. MB

19.01.2022 Thank you to North Lakes Mustangs FC for allowing me to come and implement some speed and agility work with your under 13’s last night. A very respectful and motivated group of young men! Looking forward to helping in an ongoing capacity

19.01.2022 GAME DAY OVERLOAD! Picture this scenario... Years ago I was at a coaching course. The head instructor gets a volunteer up in front of the group and tosses a tennis ball at them. ... Of course they catch it. He then throws two balls simultaneously. They concentrate hard and catch both. The instructor then throws 5 balls simultaneously! Of course all balls hit the ground. Think about this story when giving your athletes game day instructions/tips. Wouldn’t it be better to focus on just 1 or 2 things, but execute them well? The alternative is we overload the athlete, and all the balls hit the floor #complete_ conditioning_ #juniorathlete #strengthandconditioning

18.01.2022 Hi all, Quick reminder I am available to help out with any field or court sport for junior teams. I can help junior coaches with session ideas that actually have a purpose for the sport and are easy to implement, or take the training up a notch leading into finals . Session rates are very reasonable and I can travel if needed. #juniorathlete #complete_conditioning_ #strengthandconditioning

18.01.2022 A big win for Aussie sport! Before some of you blokes roll your eyes, remember, more female sport participation leads to more funding and more jobs out there for coaches and support staff in sport.

17.01.2022 Whether you read this article or not the moral of the story is that old saying... HARD WORK BEATS TALENT WHEN TALENT DOESN’T WORK HARD. I had the pleasure of teaching/mentoring Beau in a sports academy I worked in some years ago. He was definitely talented, but nothing I hadn’t seen before. What stood out above all else though, was his work ethic.... - He’d turn up to class at 8am having already done a 5am gym session as part of the under 20’s Storm team on the Sunny Coast. - He’d do extra training with us during the day when others were complaining about fatigue or making excuses. - When he got injured he would commit to his rehab. - When he didn’t get picked in the starting team he’d work even harder, not look for another club. - His academic work was spot on, submitted on time and to a high standard. On Sunday he played 75mins in his NRL debut, made even more impressive as it was his first game back from an ACL rehab process. What I also remember is that Beau said he never made a junior rep team aside from his local district. Why I love stories like this is that it’s a constant reminder that future stars are often right under our noses, and are often not the ones we think will make it. As a coach or anyone involved in junior sport I feel like we have a responsibility to give everyone an equal opportunity to succeed. More often than not the ones that deserve to get there, will. MB https://www.nrl.com//how-meninga-meeting-delivered-fermor/

17.01.2022 DO JUNIORS NEED TO WARM UP? The short answer to this is YES! However of course there is more to it. ... Here are some points to consider when designing a junior team’s warm up (for almost any sport) 1- HOW EARLY DOES THE TEAM REALLY NEED TO BE THERE? I feel anything over 60mins prior to game time is too much. Consider the attention span of the age group you’re coaching and also the logistics for parents with multiple children. 2- DON’T SIMPLY COPY WHAT YOU SEE THE SENIOR GRADES DOING Adult players require different things, and as we all know our bodies deteriorate as we age, requiring more time to get things moving. When was the last time you saw a 12 year old tear a hamstring? 3- START GENERAL - FINISH SPECIFIC In basic terms, start with general movement patterns that the sport requires. Incorporate some balance, landing, change of direction and gross motor movements. Then progress to more specific skills that the sports requires. Eg, kicking, passing, shooting, dribbling etc. In this phase you could even move into position-specific tasks in older age groups. 4- BE CONSISTENT As much as possible try to keep game-day routines as similar as possible. Chopping and changing your warm-up patterns each week will confuse the team and Leave them mentally drained before the game has even started. 5- DON’T TREAT THE WARM-UP AS AN EXTRA COACHING SESSION Similar to what was mentioned above, you don’t want to mentally exhaust your team in the warm up. The purpose of a warm-up is to physically and mentally prime the athletes for the task ahead. If you’re still coaching in the warm up it’s too late! 6- STRETCHING IS NOT WARMING UP! Tag a coach you know if they might be interested in some tips for their junior team. MB

17.01.2022 Try this one out for those needing to maintain agility and acceleration for their sport. Cameron Cullen shows us a good example of how it’s done. Try 3 sets of 5 reps with 60secs between each rep. Use a stopwatch to time your efforts, with the goal to maintain or even improve times as you go. ... Let me know how you go

16.01.2022 What is a non-skill effort? Check out this clip for some great examples.

15.01.2022 Well done to Cameron Cullen & Jayden Nikorima on keeping the positive vibes going during your off season. I’ve always believed more current players should coach in their chosen sport. It makes you truly analyse the fundamentals of your sport and sets up a possible path for when you stop playing. Don’t underestimate the impact one phrase or action can have as a coach, at any level. ... MB

15.01.2022 **MY TEENAGER NEEDS TO BULK UP** The photo below shows Haas and Fifita as teenagers Scary hey! Chances are they were this size from about 17 yrs of age and would have been whether they were footballers or not. As a Strength Coach for many years in junior development grades the MOST common question I was hit with was...... What are some tips for my son to bulk up and compete with these big fellas? **Here are my reasons why bulking up shouldn’t be your only focus** 1) IT’S ALMOST 100% GENETIC The majority of your physical size is predetermined by your genes. No amount of protein shakes and lifting weights will change generations of DNA. 2) TRAIN FOR STRENGTH, NOT SIZE I still definitely recommend lifting weights and following a structured program, but the goal should be to build a strong, resilient body. If size gains happen then that’s a bonus. 3) THE POINT OF DIMINISHING RETURNS There’s a point where more isn’t always better. While you put in more time and effort into the gym work you need to ask what other aspects am I now neglecting (skills, speed, tactical training) 4) SPEED KILLS Don’t underestimate how much the small, quick guys can still have an impact in Rugby codes. I remember Petero Civoniceva being asked one time who he feared playing most on a footy field. His response was the small, quick guys, they can make the big boys look silly with footwork and speed! 5) IF YOU’RE GOOD ENOUGH, YOU’LL GET NOTICED Experienced recruitment officers and coaches can see talent, and know that size often comes with age. If you do the little things right and show you’re coachable and committed, you’ll get your shot. Be patient.

14.01.2022 *JUNIOR ATHLETES AND BODY IMAGE** As a coach that deals a lot with younger athletes, particularly young men, I have seen a change in culture over the past 10-15 years. So many young men now care more about how their sport training will make them look, as opposed to how it help them perform. ... We as coaches (and parents) need to remind young athletes that the training you undertake is to help you get better at your sport and the fact you might end with a good physique is a bonus. Take a look at the below pic. On the left is definitely what most guys would love to look like, but on the right is one of the fittest and most damaging Rugby League players in the game right now. He’s perfectly built for his position and is at the peak of his career. Imagine if they selected the team based on if he looks fit? Coaches, parents and young athletes out there, please stop getting your athletic training confused with training to look better. They are not, and will never be the same thing! #strengthandconditioning #juniorathlete #complete_conditioning_

14.01.2022 Are you prepared to RETURN TO PLAY?

14.01.2022 Found out last night that in junior Oztag (mixed boys & girls) that girls tries are worth two points and boys are worth one. I’m really confused by this. In a lot of junior sport I’ve watched the girls hold their own quite easily, hence the reason they don’t separate the sexes until puberty takes hold. ... I think this sends a pretty mixed message to both the young boys and the young girls. Can anyone involved in the sport maybe explain the logic or reasoning?? I really like the sport of Oztag and they run great events, but this has me a little baffled See more

14.01.2022 Starting 18th August I need at least 20 people to make this happen. I want people who are willing to turn things around and stop making excuses and blaming 2020 for their current health position.... I want commitment to simple daily tasks that can positively impact your health for long-term, sustainable change. And I need to know ASAP. $30 for 30 days to the first 10 that commit. $50 thereafter. Comment below or DM to find out more. MB

13.01.2022 Week 2 - Return to Play program (from Saturday) The boys did well with some increased intensity. I couldn’t be happier with their efforts at the moment. With a lot of parents unsure if their child’s sport will come back this winter season I will potentially run another block of kids sessions next school term. ... Also looking at an adults version too, focusing on sports drills and games without the commitment to a season. Comment below, or DM if either of these might be of interest to you. MB

13.01.2022 With school holidays coming I am looking at some more junior clinics/sessions. I would love some feedback from parents as to what you’re after in a holiday program. For example... - Preferred duration ?... - Preferred start time? - Lunch or snacks provided ? - Sport/fitness specific or just fun to get the kids out of the house ? Include any details of past programs your kids have attended and really loved. I have some new ideas for this holiday period but need to make sure they align with your needs and the kids interests. Thanks in advance. MB

10.01.2022 Today’s home P.E lesson - Reaction Time A quick and easy drill here to work on reaction time and co-ordination. Very simple to do, easy to set up and a bit of fun. Keep in mind Cameron Cullen in this video makes it look easy, your kids at home might take a little longer to master it, so be patient ... Pine Rivers Bears Redcliffe Dolphins (Official) Aspire Sportswear

10.01.2022 Another solid session from the boys @alex_bishop @nickritterr putting in the extras ! @ Pine Rivers Bears

10.01.2022 While this drill appears simple there are some key points within it to focus on, which are mentioned in the video. Other key points... Alternate your turning foot Where possible practice on the same surface as your sport is played Film your form and review it.... SPEED FOCUS 5 x 3 reps with 60 secs between reps. 2 mins between sets to review form. SPEED/ENDURANCE 3 x 5 reps with 30 secs between reps. 1 min between sets. Aspire Sportswear Pine Rivers Bears Redcliffe Dolphins (Official)

09.01.2022 Hey team, If you want to mix up some home training come and grab any mits or gloves for free. I will require them back but it could be a while... Happy to show you some basic techniques too Located in Petrie, Nth Brisbane

09.01.2022 QUICK POLL... - Have you done any online fitness sessions during ISO? - Has this time possibly changed how you will train when things return to normal? - If YES, how ??QUICK POLL... - Have you done any online fitness sessions during ISO? - Has this time possibly changed how you will train when things return to normal? - If YES, how ??

08.01.2022 30 DAY HEALTH RESET - Coming soon! Not an 8 week challenge... Not an extreme diet... Not a short term fix... A COMPLETE health reset ... #qldfit #strengthandconditioning #complete_conditioning_ See more

08.01.2022 PROGRESSIVE OVERLOAD - 5 STEP GUIDE -So you’ve set up a home training program -Been doing it consistently -Starting to find your routine getting easier ... You need to OVERLOAD your training! The pic below is an illustration of the old story of Milo of Croton. An Italian wrestler who figured out if you lift a little more each day you get stronger. The story goes that he started lifting a calf above his head and walking the calf up a hill each day. Of course as the calf grew into a bull, his strength had to adapt. Cute story, but in essence it makes sense. Here are 5 steps to ensuring you continue to improve while doing your solo workouts. 1) ADD VOLUME Simply put, volume can be adding more sessions per week, more distance covered in a session, more reps, more sets or any combination of the above. Just make sure to add it gradually! 2) CHANGE YOUR MOVEMENT SPEED Speaking about resistance training here, make sure your body isn’t always exposed to the exact same speed of movement. You might incorporate some super-slow reps or even pauses, or alternatively add some explosive movements in there too. 3) CARDIO - Endurance When working on the endurance aspect make sure to keep one aspect as the constant (Eg distance run) and then try to improve the other aspect (Eg total time) 4) Cardio - Intervals If you’re doing intervals the easiest way to overload is to slightly reduce rest periods, then slightly add more volume back in. This also means your sessions don’t just keep getting longer and longer as you get more fit! 5) RECORD YOUR SESSIONS It sounds simple, but if you don’t know what you did today, how are you going to know whether you’ve overloaded your training ?? There are many free and very user-friendly apps out there that can record all kinds of data to keep you monitored. Also good evidence to show your coach you’ve actually been training Go hard Mick

08.01.2022 For those parents of young ladies that are into Netball check out the link below. I have no affiliation with them at all, just been seeing some great content in both skill and fitness work coming through lately. Check it out! NETFIT Netball... https://www.facebook.com/1644728489114818/

08.01.2022 **RETURN TO PLAY PROGRAM FOR YOUTH ATHLETES** Are you a youth athlete ready for a return to sport? Or know one? Chances are your general activity levels have dr...opped compared to normal, and returning to full training without a careful approach is putting you at high risk of injury. The last thing you want is more time on the sideline in 2020! Coming soon I am launching a 4 week program catering for any sport where running and speed are important, and you can access it for FREE by sending me an expression of interest. Face to face sessions are proposed for those in the North Brisbane area. Interest levels will determine the costs, location and times of these sessions. Any questions send me a message, or comment here for more info. Thanks guys

07.01.2022 Thanks very much to Tim, under 14 coach at North Lakes Kangaroos for inviting me down to put his boys through their paces on their bye week. We covered some good stuff around agility and acceleration and then learned how to apply it in game situations. A very respectful and keen group of young men, good luck for the remainder of the year boys! ... Pottso Tim Potts See more

07.01.2022 * 5 TIPS FOR JUNIOR COACHES WHEN IT COMES TO FITNESS TRAINING * As a junior/amateur level coach you’re rarely going to have a team of support staff. This means you’re lumped with being the coach, fitness guru, rehab specialist, psychologist and everything in between. Here are a few tips to help you when introducing some fitness work into your program. 1) CARDIO... - Try to stay away from monotonous activities like running laps. Small sided games are awesome to ‘trick’ athletes into working at high intensities. They’re also great because they often combine skills and fitness together. 2) SPEED - If your sport requires speed then you’ll want to be doing some pure speed work at some point. Two key elements here are to keep the distances appropriate to the sport (Eg, basketballers will never run as far as an AFL player), and give plenty of rest. The player should be running near top speed, if the rest is too short it’ll simply become a cardio drill. 3) AGILITY - Similar for speed you should give long rest periods here. Each repetition should be near max effort. Once players are moving competently you should introduce a reaction stimulus where players need to react before a change of direction, just like in a game. Also with agility I recommend making players race each other to ensure they’re giving 100%. 4) STRENGTH - Begin with a bodyweight circuit for junior athletes and then progress to basic gym lifts in the early teens. Many clubs won’t have gym facilities so make use of bands, portable weights like dumbbells and kettlebells etc. Keep the exercises within your scope of knowledge or perhaps employ a trainer for those looking to take it to the next level. NEVER let young athletes train unsupervised in a gym setting! 5) STOP USING EXERCISES AS PUNISHMENT! - Push-ups, burpees and running are all great exercises when used correctly, but making them a punishment for dropping a ball or missing a goal is crazy! No athlete makes technical mistakes because they haven’t done enough push-ups. We want young athletes to have a positive relationship with fitness training, using these as punishments or ‘discipline’ will have the opposite effect. As always if you have any questions please comment below. MB

07.01.2022 HOW MUCH DOES YOUR JUNIOR SPORT COST? I would greatly appreciate you taking a few seconds to comment below as part of some research I’m doing for a class I teach. 1) Name the sport and age group.... 2) Outline cost for a season including equipment of applicable. 3) Share with others in your club if you wish (this would really help me, the more data the better) Thank you Michael

07.01.2022 What is the CROSS-TRAINING EFFECT? I’m sure most of you have heard the term ‘cross-training’, but what is it really and how can you use it? Basically it is where you branch out from your traditional training and use a different training method, but are still seeking a similar training effect. ... An example is a swimmer that still wants to work on cardio endurance, but for variety will do some boxing training. There are a heap of other examples too. On the pic attached is a recent session I did at home wearing a Myzone heart rate belt. For reference the yellow bars represent 80% of my max heart rate, green is 70%, blue is 60% with grey being 50% (comfortable). The irony of this graph is that the first half of this session was all when I was lifting weights. The second half of the graph is when I did more traditional ‘cardio’ training where I went for a walk/jog. As you can see from the graph, my heart was working a lot harder when I wasn’t even focusing on that. Remember when choosing your training methods to consider the cross-training effect as it can be very beneficial in saving time and adding much needed variety to your training. MB #juniorathlete #strengthandconditioning #crosstraining

06.01.2022 6 weeks ago you were a parent. Now, you’re also the Teacher and Sports Coach. ** Here are 5 tips that will help**... 1) PLAY FIRST - Kids don’t want to exercise, they want to play games. Handball, tag, red rover, skill challenges etc. 2) SEEK HELP - There are so many resources online to help you out. You don’t need reinvent the wheel. 3) SMALL BURSTS, DONE OFTEN - 20/30min blocks done almost every day is much better than 2-3 hours twice per week. 4) CREATE SESSIONS TOGETHER - Allow the kids to be involved in what they do instead of you dictating. Their creativity might surprise you! 5) DON’T SPECIALISE - Right now is a great time to play ANY sport and maintain basic skill development. As always, get in touch if you have questions, tag any friends you think may need some help. Michael

06.01.2022 HYDRATION TIP - We are in a unique situation in 2020 where our Winter sports are going to push well past their usual finish dates. This means athletes and coaches need to consider hydration more than ever. This short clip explains why water alone is not enough. #strengthandconditioning #performance #complete_conditioning_

06.01.2022 *IS IT UNSAFE FOR KIDS TO LIFT WEIGHTS?* For years I’ve had this question thrown at me from parents, about their kids, expecting a YES or NO answer. Unfortunately it’s not that simple. ... To help give some boundaries though try following this basic framework. Stick to compound exercises (involving more than one joint working at a time) Eg Squats, Push ups Incorporate unilateral (single arm/leg) movements. Eg lunges or single arm presses. Many young athletes are dominant on one side and this is a good way to get muscle balance across the body. Make their sets time-based rather than counting reps. Often the young athlete views the number of reps as a goal and tries to get there more quickly, taking away from the execution of the movement. Avoid training with maximal loads. As a young athlete is developing their movement patterns stick with training loads that are challenging, but not exhausting. Make it fun! Pump the music up and train with a friend. Establishing a positive relationship with weight training early on will ensure adherence to it long term. Record your session’s statistics and always aim to improve. Young athletes will often see results on paper way before they see it on the field or within their body, so seeing those stats can be very motivating. Stay strong guys Michael Pine Rivers Bears Image Property Academy NETFIT Netball

06.01.2022 RUNNING CLUB - ALL LEVELS ! I’m seeking expressions of interest from ADULTS and teens looking to improve fitness and actually learn how to enjoy running! - Sessions are on grass for lower impact... - No long-distance runs where you can be left behind - Individualised strength programming to help manage injury risk - Interval style training great for sport specific fitness Comment with the number that corresponds with your answer... 1= yeah na running sucks you can have it 2= maybe, just need to know more details... 3= Hell yes I’m in, when do we start!

06.01.2022 Quick & easy drill here, great for working on change of direction. Change of direction is required in just about every field & court sport. For coaches, this can also be a great drill to warm up groups of athletes both mentally and physically, and required very little setup. Pine Rivers Bears Redcliffe Dolphins (Official)... Aspire Sportswear See more

05.01.2022 SATURDAY SESSIONS THIS WEEK 7am - 7.45am Kick-Start Circuit Circuit format combining strength and cardio for a great start to your weekend! ... 8am - 8.45am SportsFit Using sports drills and games for higher intensity throwback to your glory days Remember there’s a kids session available to keep them occupied in a healthy and fun way while you train (ages 6-12) I have an indoor option available in the event of wet weather, so no excuses. Located at Pine Rivers Bears, Petrie. $12 for adults and just $3 per child. Tag a mate and get yourselves off to a flyer this weekend

04.01.2022 **PROGRESSION IS RARELY LINEAR** Have you ever started off a training session and just felt... Like the weights are extra heavy or like you’re wearing concrete shoes??... The below might help to explain. As we see restrictions easing for physical activity both in sports and general fitness training, I thought it would be a good time to chat briefly about PERIODISATION. Periodisation is something you’ve probably done in your life without even knowing it. It’s essentially a case of putting all tasks in a logical order, each tying in to the next phase and complimenting that previous phase. The problem in physical conditioning though is that we can’t always just keep getting better on a constantly upward scale. Look at any professsional athlete’s training program and they will have purpose-built rest periods in their season for a freshen up. As an average joe, or a youth athlete trying to make improvements, don’t be so hard on yourself if you have flat days. It’s probably your body’s way of telling you to slow down, rest, and come back better another time. When planning your program for the next few months don’t forget to PLAN for your rest phase. This will keep you focused knowing you’ve got a rest coming up, and will ensure you progress better for the long term. MB

04.01.2022 BUT THAT’S HOW WE’VE ALWAYS DONE IT... In my experience people dislike change, and sports coaches and athletes are definitely no different. Take a quick look at the photo. Whilst it’s funny, it’s also real. Imagine if we never questioned it or challenged the experts.... A challenge to all the coaches and athletes out there, no matter the sport, is to question at least one thing you’re currently doing, and ask yourself how you’ll do it differently when you get the opportunity to return to your sport. What are some things you’d love to change or see changed in your sport ?? There must be at least one... Let’s get a conversation going and see if we might find a solution - Michael

04.01.2022 Huge congrats to these two, and the Runaway Bay team for taking out the comp. Most wont know this but these boys paid me every week for the last 3 months to keep them match fit and I’m stoked that the hard work paid off for you both. In a year where many decided not to play because they weren’t getting paid, it’s refreshing to see young men having a crack, investing in themselves and playing sport simply because they bloody love it. Great work lads #strengthandconditioning... #footyfitness #complete_conditioning_ See more

04.01.2022 Hard to believe after 5 rounds that we’re over halfway through the season! #brisbanerugbyleague #complete_conditioning_ #pineriversbears #redcliffedolphinsrlfc @ Pine Rivers Bears

04.01.2022 While we often applaud the athleticism of world class athletes across all sports, there are huge efforts going on all around us from some people just to do the simple things we take for granted. It would have been easy for this young fella to feel sorry for himself but he and his helpers have obviously dug deep and been working very hard. For those that don’t know he was badly injured playing Rugby League and was looking likely to never walk again. ... Well done to all

03.01.2022 Cracking way to start the weekend! Kick-Start circuit Saturdays 7am. Seperate adults and kids classes. Finished off with a game of tag and Red Rover #juniorathlete #moretonbay #strengthandconditioning #complete_conditioning_

03.01.2022 G’day team, Check out this quick intro video where I outline the purpose of the clips we’ve been creating lately, and introduce Cameron Cullen, who has generously donated his time to me recently, as you’ll see in upcoming videos. Like me, Cameron has a passion for coaching and developing youth talent, and was on the verge of launching the Image Property Academy until recent closures stopped that. You can click a link to his academy page in the comments (I can’t put it here ) Also a shout out to Aspire Sportswear for the kit

03.01.2022 Talent alone doesn’t define future sporting success. Grab your morning coffee and watch this. Tag someone with a youth athlete in their house that may get something out of it.

02.01.2022 Most athletes, including amateurs, look forward to an off-season. But how long is too long?? There isn’t one exact answer for all scenarios but as a general rule, strength and fitness can begin decreasing in as little as 14 days. ... Here are 5 tips for staying fit during an off-season 1) PLAY OTHER SPORTS - Get out and be active but use the off season to explore other sports. 2-3 times per week is all you need. There will be a cross-training effect and it will help maintain co-ordination and develop new skills 2) WORK ON A WEAKNESS - Identify a current weakness and work on improving it. It could be a skill or a component of fitness like speed or power 3) MANAGE YOUR INJURIES - It’s likely that during the year you’ve picked up an injury or two. Use the off season to seek professional advice on rehab for that injury so you’re ready to go on day 1 of pre-season training. 4) TAKE UP A HOBBY - Sport can consume a lot of your time so use the off season to get back into pastimes that you miss out on during the season. 5) TRAIN HARD, BUT NOT TOO OFTEN - In the off season it’s good to maintain training of a high intensity, but back off the frequency. 2-3 sessions of 30-40mins is sufficient and could also be in the form of sport as mentioned earlier. All you’re trying to do in an off-season is minimise losses. BONUS TIP-SET SOME GOALS FOR THE YEAR AHEAD - Having a plan for the upcoming season makes all the hard training feel worth it. Write down your targets and review them regularly! #strengthandconditioning #juniorathlete #complete_conditioning_

01.01.2022 Competition Time! 2 x $50 gift vouchers up for grabs... Late in 2019 I started my Facebook Strength & Conditioning page mainly as an experiment and to start some private training sessions on the side. ... The interest received has been very positive! Moving into the future I see outdoor training and Sport Specific Training as where I’m headed in the industry, along with my teaching role at TAFE. It’s my passion and doesn’t feel even slightly like work when I’m doing it. To legitimise this as a small business I want to change the name to more of a business style name rather than just my own name. This is where you come in.... Throw some ideas at me! Help me come up with a catchy, engaging but most importantly an appropriate name for my business. Every person that comments or shares this will go in the running for a $50 voucher of your choice, and the other voucher will go to whoever can nail the naming ! (Voucher of your choice Eg Myer, Westfield, iTunes etc) Get creative, think outside the box and have a crack. Looking forward to seeing what’s out there MB