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21.01.2022 Why do we build aerobic capacity for a team sport that utilises short, intense bursts of effort? It is because the short, intense efforts result in a build up of waste products in skeletal muscle (H+) that contribute to fatigue unless they are cleared. The clearing of these waste products is the job of the aerobic system.

19.01.2022 Always have a plan, but prepare for a change of plans. If you go into a session with a single option then prepare to suffer (and look like a tit) when things need to change. ... #garagegym #australia #melbourne #sports #football #sport #fitness #strength #cardio #victoria #nutrition #conditioning #mornington #rugbyunion #aussierules #strengthandconditioning #coach #morningtonpeninsula #rugby #afl #footy #power #exercise #running See more

19.01.2022 Spend some time. Read the article. Improve your coaching! The groups who I’m working with at the moment will be running through these later this week, I guarantee.

07.01.2022 In training, you need to keep introducing changes so that you continue to adapt. Too much variation and the body can't figure out what it is adapting to. Too little variation over a period of time, and then you stop adapting all together (SAID Principle). Typically a training block will last for ~4-8 weeks before exercise selection should be changed. A good method for knowing when is to look for sharp increases in performance. One PR's start coming, it's time to change: the adaptation has occurred.

06.01.2022 Four of the boys from the 2019-2020 Melbourne Rebels Academy have been selected in the Junior Wallabies squad, and one debuting for the Rebels tonight against the Reds. I was involved with the Senior Academy pre-Covid as part of their Athletic Performance Mentorship. It was awesome watching these guys train and improve, then depressing as COVID interrupted their plans at such a critical time. Despite all the interruptions they’ve made it through, and even though I had almos...t nothing to do with their success, there is a sense of pride having been with them part of the way. Working with the pathways makes these moments possible. Good luck boys.

06.01.2022 Victorian's: don't let lock down ruin the progress you made in your pre-season. Head out to the oval (follow all the rules of course) and complete the following: - Dynamic warm up, similar to what you do at trainings/games... - 5m Shuttles: Set two cones 5m apart. Run out and back twice, turning 180 degrees at each cone. Rest for 15 seconds and repeat x 10. - 5m Shuttle + 10m Accel + 20m Coast: Set cones out at 5m, 10m, and 20m. Run out to the 5m and back pedal to the start line. Immediately accelerate hard to the 10m then back off and coast to 20m then rest for 1 minute. Repeat x 4. - Sprint Waves: Set 5 cones out at 20m intervals (i.e. 100m total). Run 70% to the first cone, then sprint to the second. Drop back to 70%, then sprint to the third, before coasting to the finish. Rest for 2 minutes then repeat x 3. - Conditioning: Running around a track, run for 30 seconds then walk for 30 seconds. Repeat x 8 (4 min) then rest for 2 minutes. Repeat two more times. Doesn't suit your sport? No problem. Message me and I'll help you out.

05.01.2022 When the boys ask me to umpire

03.01.2022 Round One is just around the corner, and in the next phase of our gym training we move away from Hypertrophy and towards Strength and Power development. To prepare for the latter, some Olympic movements will be included in the Strength blocks for you to become familiar with the technique. One of these movements is the Power Snatch, which assists with development of lower body power without the requirements of a full Snatch. This video describes the key positional requirement...s for this movement, but the best thing to do is start light and practice. Disclaimer: I have some Weightlifting experience, but by no means am a Weightlifting technique coach. If you want to refine your technique further, send me a message and I can make some recommendations for coaches in your area. There is still time to join the program for the 2021 season. Follow the link in the bio for more information. #garagegym #weightlifting #powersnatch #warmup #australia #melbourne #sports #football #sport #fitness #strength #cardio #victoria #nutrition #conditioning #mornington #rugbyunion #aussierules #strengthandconditioning #morningtonpeninsula #rugby #afl #footy #power #exercise #running