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25.01.2022 Doing a step up? Make sure youre not going too high with the height. When performing a step up, you want to make sure that the height being used for the box i...s not too high for the individual. . . If its too high for the persons mobility (range) and strength, the hips will not be able to be kept even and there will be buckling. . . You want to ensure that the hips stay at an even heigh during the step to avoid incorrect muscle use and potential heightened risk of injury. . . This may mean working with the knee at a 90 degree angle or even less to start with. . . The exercise will be a lot more effective if the focus stays on position of the hips, ensuring the working foot is kept flat (so youre able to drive up through the entire foot and not the toes) and that the knee tracks directly over the toes and the knees arent knocking in. . . Less is definitely more with this exercise. . . We dont need to be stepping up over a hurdle height box for it to be effective. Join the free online training trial: www.completebodysystem.com

25.01.2022 Stimulate not Annihilate My take on Pre Exhaustion.. -... When trying to enhance the recruitment of a specific muscle pre-exhaustion methods have been used in the past by trainers. - You would commonly see trainers pre exhausting glutes to try and enhance engagement before doing lower body compound exercises involving you to perform your isolation exercises before your compound. - Using isolation exercises to pre fatigue a muscle results in significantly fewer reps performed in your main exercises and due to the muscle being overly fatigued they dont produce as much force. - A proven method used to enhance muscle recruitment is priming usually used by strength S&C Coaches when programming. Commonly used before main exercises to increase motor unit recruitment, the idea is not to fatigue but to stimulate thats the whole purpose of the warm up is to prepare the body for the work ahead. #trusttheprocess

24.01.2022 Program Design - Part 3 - Picking up from Part 2 I wanted to talk about how you might structure a strength block and how you might organise the exercises for each phase. - Rule of thumb - General to Specific -... The further you are from the goal e.g. 1RM Testing or your season if you are an athlete the more general you can be with exercise selection. You want to make sure that youre moving in the same plane though and recruiting the same muscles as to what youre testing in the end. - To ensure the body can endure the intensity you need to build capacity, you must build capacity first otherwise your body will breakdown. How we work on capacity is by increasing volume this might be through the total amount of sets per session or week. - So along with the program going from general to specific, and volume being moderately high due to the fact you need to build capacity it will be reversed as you get closer to your goal. Intensity will increase and volume decrease as they have an inverse relationship. - Ive talked about the Squat a lot so Ill give the deadlift as an example through a 16-Week Strength Block. Phase 1 - Technical phase, you practice the skill. - Phase 2 - Snatch grip increases the ROM then again with the 2 inch deficit. Key here is to make sure the bar stays as close to your legs as possible! - Phase 3 - Clean grip with a smaller deficit so we are still practising the movement pattern but at a greater ROM. The added pause that is in line with the plate increases motor unit recruitment from where you pause. Great carry over for when you move into your parking phase. - Phase 4 - Clean grip without a deficit, weight increases every week while the reps decrease. Great program to get into, if you wanted to improve your deadlift! This will work well along the squat program on Day 3 and Day 1 as your squat day. These phases are designed to peak for a 1RM! Video - 250kg Deadlift #trusttheprocess

24.01.2022 Finally have created this seperate account for my business for people to follow. Profit - Health and Fitness /pro-fit/... Client Progress Training Nutrition Programming Content Stay Tuned #trusttheprocess

24.01.2022 VALUE - It's always great as a trainer when you can add value to a client's experience or results especially if they have come from a different trainer.... - Alex achieved some great results, but it wasnt easy with an injury list as long as mine and gut issues that had him on a low fodmap diet. A diet low in fermentable carbs that are easily absorbed by the body so he wouldnt have abdominal discomfort. - Alex trained 4x per week, had a step goal and we manipulated his calories progressively through the 16 weeks. Keeping mind he did go out and socialise (a lot) but also went away to china for a week without ruining too much of his progress. - Even though we have achieved some amazing results already, we are now having a diet break and will begin dieting again in 2 weeks. - Watch this space! - #trusttheprocess @a.proffles @fitnessfirstau @ Fitness First Australia

22.01.2022 Are you resting enough?

20.01.2022 PB 125 Power Clean Grateful to have pulled this the other week, movement being so foreign to me I never expected this weight to come up so smoothly especially my previous max being 95 and to have only been training this movement for a couple months now. Realising that this exercise is a skill in itself like the Squat, Deadlift and Bench Press and that strength will only take you so far. The more you do an exercise and refine the skill the better you will get at it. ... Repetition after repetition like riding a bike Now I’m addictive, setting myself the goal of 140kg by end of year! S/O to my new weightlifting coach @zoelisha.fitness for the gee up and the boys for getting around me @daynevdubb @_vilikaveinga #trusttheprocess

19.01.2022 Head over to Fitness First to read their fun fact on medicine balls - Fitness First Australia

19.01.2022 Do you have a Pre lift Ritual? Usually people have a pre lifting ritual this can be subtle things like taking a few big breaths before your lift, or the famous words of @ronniecoleman8 aint nothin but a peanut or getting slapped on the back like @moe.fit or my boring rituals . They are great for re focusing after complete rest periods or activating your sympathetic nervous system stimulating your fight or flight response (your body preparing for battle). ... Its important that your pre lift ritual isnt too fatiguing because you can over-hype yourself and waste energy before your big lift. Which is very common to see. Ive seen some pretty funny pre lift rituals before, so make sure to only stimulate not annihilate! #trusttheprocess

17.01.2022 Its not their fault you chose a generic, for-the-masses solution. - Edit: Clearly speaking the truth upsets people. We got asked to take down the image by some...one who was real triggered so hey, here is a generic image that is enough adapted that it wont breach copyright . Let the games continue. To all the people who commented before, sorry about that. LOL. - Here are 10 inconvenient truths for athletes who train at group circuit classes: - 1 Youre an athlete, not a general fitness enthusiast. Your needs and goals arent general, so your training solution shouldnt be either. - 2 Training in the gym shouldnt be your entertainment. Trading out efficacy for entertainment is a silly idea when your body is on the line. - 3 These gyms get paid when they service people en-masse... do you want to be lost in a crowd of circus training? - 4 At F-Im-Mortified , modifications and quality instruction are rarely possible. 2 coaches to 40+ members is a logistical nightmare. - 5 It will almost never train the energy systems of your sport 40 on 20 off is no mans land intensity. - 6 An injury is imminent. We hope youve got a good Physio. - 7 Youre spending upwards of $60 bucks a week. Quality athlete development facilities dont charge much more than that and the level of attention and support is chalk and cheese. The research is worth the reward. - 8 Exercise selection is a lucky dip... do you like to gamble with your ability to move the next day for training? - 9 Convenience should never supersede a quality experience. Sure, there is one in every suburb... but that would be like going to McDs 4x a week because you can go straight through drive through. - Youre an athlete, and there are gyms designed for you. You dont need to compromise. - Disclaimer: This advice is for athletes. Everyone else (who hasnt had a history with injury), go nuts with these training facilities. Having a regular training practice is way more important than fidelity if the alternative is to do nothing at all. - - - - #athlete #advice #realtalk #performance #fitness #strength #power #speed #injury See more

17.01.2022 Does training fasted superior for fat loss Is Intermittent fasting superior for fat loss Short Answer: No... Long Answer: No First of all training in a fasted state doesnt increase the rate of fat loss. Your body is not consuming itself, calories dont just disappear when you go to sleep. This is the same for intermittent fasting, its not some magic diet that makes you drop fat. Basically you are eating your daily amount of calories in a set time frame instead of eating throughout the day. If you enjoy breakfast you dont have to skip it, if you dont eat breakfast you dont have to have it. Regardless of the time, you eat and time you train fat loss will always be dictated from energy balance! Calories In VS Calories Out #trusttheprocess @fitnessfirstau @ Fitness First Australia

16.01.2022 Deficit Deadlifts Whats so good about them? _... This exercise uses an increased range of motion by standing on a 5-10cm plate it teaches you to accelerate off the floor which means you gain momentum through the common sticking point(off the floor) in the conventional. _ Secondly the increase in joint flexion in hips, knee and ankle will involves more leg drive which means more quadricep involvement. _ This is important for inter muscular coordination teaching multiple muscles to work together synergistically in the deadlift. _ I like to use cues activates several muscles in the body which creates more a lot tension! What are some cues I can use for my deadlift? 1. Long Arms 2. Armpits down to your hips 3. Strangle the bar 4. Knees out against the inside of your elbows 5. Push the world away Any cues you think I need for my deadlift? #trusttheprocess

15.01.2022 The REPETITION; the king of ALL loading parameters Christian Woodford Going back 10 + years ago I used to read the late coach poliquins work and was amazed... by his knowledge on all things training I still remember Charles taking about the rep and how it was the king of all loading parameters The rep is what creates the neuropsychological stress that leads to adaptation & increase in capacities! Once you choose your reps you then know the quality of strength you want to develop, optimal rest periods to maximise adaptation, best tempo used etc I want you to think about repetitions as a continuum from low to high rep & neural to metabolic/muscular adaptation Remembering strength training is a motor skill like any other skill (meaning athletes must be taught it, broken down, progressed, regressed based on competency, correct variation chosen that suits them etc) 3 adaptations occur when athletes strength/power train; 1. Neural (supra, spinal & MU level adaptation) 2. Muscular ( in CSA - cross sectional area) = A bigger muscle has the potential to be a stronger & more powerful muscle 3. Motor learning (Mastery of the skill) Now depending on the athletes training age (back ground in high performance programming) & rep focus will dictate the primarily the adaptation that will occur regardless when athletes strength train they develop all 3 - the extent of how much is individual specific Eg novice athletes = focus on low hanging fruit first 4-6 weeks of strength training the main in strength & power are due to the CNS becoming more efficient at the movements trained & due to large window of improvement (free gains) rep range can be anywhere from 5-15 and the in capacity is the same across the board Lets say I want to maximal strength without putting on to much weight (combat sport athletes) I can keep the volume low (2-5 reps 3-4 sets) & intensity (load & intent) high and maximise max force without worry about extra weight being added! Why? Volume & mechanical tension stimulates growth and both are minimal when training in the 2-5 rep zone where the main adaptation will be neurological in nature (also muscular & motor learning) Unfortunately you cant tell your body you do not want any muscular, neural & motor changes - you cant just select one and get rid of the other adaptations . We can only focus on the prodominate one which we want and then program accordingly. This is why I program 1. Accumulation (volume) & 2. Intensification (strength & power) - the focus is on the size of the muscle CSA (accumulation) & then taking advantage of that new tissue via intensification (heavy loads low rep - light loads moved quickly etc). Always ask yourself what is the main physical adaptation we want from this program ? Power/speed ? Focus on more low rep - neural loading ! Body armour? Focus on higher rep - short rest more metabolic loading [email protected] or DM us For my personal coaching/consulting email my pa [email protected] or DM #changingthegame

14.01.2022 Online Client Spotlight @fyvmac When a coach asks you how important is your goal to you and you say its a 10 out of 10, but then goes on to explain what 10 of 10 looks like and what you need to do to achieve your goal are you doing everything required of you? This to me is what 10/10 looks like, Daniel is my former footy coach from NZ I’ve been his online coach for over a year now and it's safe to say how much detail he puts into his coaching is carried over into his ex...ecution of training and nutrition. He initially set a goal of 116kg and had a starting weight of 126, we managed to achieve this goal in under 6 Weeks! This was from following everything i had planned for him perfectly. If you swipe across you can see that he weighed in almost every day as this is what I asked of him, it's important to understand that as coaches we need data not only to measure progress but to understand your body as an individual because everyone is different. Fluctuations will happen naturally throughout the week due to digestion all the more reason to weigh in daily! Each client I treat as an individual so for Daniel I wanted him in a more aggressive deficit, I find the more body fat someone holds the better they can handle an aggressive deficit. A more aggressive deficit also means a fairly quick drop on the scale I find this helps with the motivation side of dieting because results are what motivates people. At the end over a 9 month period, he was able to lose over 22 KILOS and 50cm off his measurements! Only dieting over 12 weeks max a time to prevent the negative adaptations that occur during long periods of dieting. A total of 3 diet breaks which saw him eating at little over maintenance! Daniel didn’t have much to say but if you trust the process you will succeed I’ve got a few spots left for online coaching so if you are interested DM me for more info Left Photo - 126kg Right Photo - 104kgs #trusttheprocess See more

13.01.2022 French Contrast Some footage from todays lower body session A1. Safety Bar Half Squats ... A2. Hurdle Jumps (minus hurdle) A3. Hanging Trap Bar Jumps A4. Banded Assisted Jumps Programming by @graeme_morris #thatweirdguyinthegymjumpingaround

13.01.2022 One of the most rewarding things as a coach is when your client realises how far they have come! In all aspects of their life not just physically. 10kgs seperate these 2 photos, but this isnt your 8 or 12 Week transformation. This is a year later through ups and downs and a complete change in habits and routine! Sometimes life gets in the way and although you want to diet, mentally you arent ready. Through several dieting phases, refeeds and diet breaks we achieved his en...d goal of 10kgs. Hes not done yet though, so watch this space #trusttheprocess @ Fitness First Australia

13.01.2022 $2.00 - After weeks of gruelling modified super accumulation(tempo focus) and present wave loading it was good to finally reap the rewards from my efforts. From these new training methods and principles I managed to push out a 200kg Squat, +20kg PB . - I dont know if its a regulation squat to all you powerlifters out there but Im glad Im in the $2 club especially with shoulder surgery Monday. -... Actually was only suppose to hit 180 today to equal my PB but I got greedy because its my last squat session so I thought fuck it 2 of my training goals ticked off for the year 200kg Squat 145kg Bench Too bad about the hamstring tear that stopped me from pulling 260 . - Time to get this shoulder fixed and get back into footy so I can start missing tackles again #trusttheprocess

13.01.2022 205kg PB #trusttheprocess

13.01.2022 MINIMAL EFFORT MAXIMUM RESULTS This should be the basis behind every rep, set and exercise that is prescribed from your trainer. I'm a big believer in progressive overload in dieting, training and your lifestyle. As people that have trained with me realise Im very conservative with my programming and anything that I prescribe. I dont believe in a sweaty workout just for the sake of burning calories, these often lead to bad experiences and injuries usually from trainers who ...think that its a good idea to go hard every session. As a trainer, I have see a lot of things in the gym! From trainers giving good advice to some prescribing plyometrics for hypertrophy I've seen a trainer make a girl cry during her 20kg DB Step-ups which for anyone is heavy! For me thats heavy! So although training hard is great, we should stop glorifying hard sweaty workouts as the best workouts for fat loss . You don't need to sweat to lose fat. You don't need to add plyometrics to lose fat. You don't need to be sore to of had a good workout. The fact you are present in the gym is already enough! Don't go from 0 - 100 because you want results quick I'm telling you you will only rebound and take 2 more steps backwards. Please take your time, because good things take time #trusttheprocess

12.01.2022 Can you call it a holiday if its your hometown? Back at the old gym today going through my last set of pause squats to supplement my front squats today, left my Romaleos in Sydney so my squats werent as pretty. Not letting my holiday effect my training goals because Im hoping for some big numbers in the next 7 weeks.... Wishfull thinking 200kg Squat 145kg Bench Press 260kg Deadlift #trusttheprocess

12.01.2022 19 Sessions in 2 Weeks - This modified super accumulation method involved a.m. and p.m. session Monday, Wednesday and Friday and single sessions Tuesday, Thursday and Saturday with a REST day Sunday. The purpose of this method was to overtrain for the 2 weeks completing 19 weight sessions in 2 weeks to increase both strength and lean muscle mass during the 5 days rest once you complete the 2 weeks... I came across this method from Clean Health Fitness Institute founder Daine McDonald on the internet which he explains hes used on several of his own clients and also found progress with Lauren Simpson who was in her lead up to her powerlifting competition which she won. Video is my last squat session of 160kg notice the emphasis on technique while under the weight maintaining the 5s eccentric tempo through the reps. This program is nothing without tempo, reps and rest periods so be sure to follow accurately to see results and to be conservative when starting, modify to suit your training needs and goals. I modified this to work around current injuries from low bar to high bar and pronated to neutral grip for my chin ups. Have a look at the program in the comments

11.01.2022 Not much weight separate these 2 photos, which is why I always tell my clients you shouldnt worry too much about the weight on the scale but use another form of measures like photos and measurements to track progress. The left photo was taken when we first started training and Right on the Europe trip she trained so hard for! - Ana started working with me I changed her main focus onto her performance although she had composition goals I knew with her natural lean muscle mass... she would achieve this quicker than most. Strength progressions week by week while I manipulated her energy balance. - Her goals were - 100kg Deadlift 5 Unassisted Pull-Ups - Ana is a lawyer and her workdays would be 12-14 hours long! But never made this an excuse and was always in the gym before work to get her session in for the day and sometimes she even arrived early to start her prep before our session. In the end, Ana achieved - - 120kg Deadlift 100kg Squat +5kg Pull Up - She killed it! Sometimes changing the mindset of a client helps shift the pressure of their composition goal and helps them focus more and I find there is more buy-in because they get competitive with themselves. - @ana aka Greek Freak - #trusttheprocess See more

11.01.2022 - Left - 74.05kg Right - 68.4kg - Almost 6kgs between photos... - Alex was put on a Low FODMAP Diet because of his digestive problems but other than this achieved his results through flexible dieting. - FODMAP foods are short-chained carbohydrates that move through your digestive system undigested which can cause serious discomfort. - Sleep quality and quantity had a massive impact on this transformation, so big focus was around sleep and how we could strategically set him up for success on falling asleep on time with the right bedtime routine. - Supplements helped a big deal, as well as the timing of carbohydrates and blue light blockers just before bed. I recommend this strategy due to the effects carbs have on lowering cortisol and its inverse relationship with serotonin which is a pre cursor for melatonin. - With an increase in Serotonin comes melatonin which is our sleep-cycle regulator hormone. Our bodies will naturally want to sleep when this is high and when these two hormones are elevated cortisol will be lowered automatically due to their inverse relationship. - Im a big advocate for macro timing when wanting to optimise performance, results and sleep these can play a key role in whether you will succeed or not. - My recommendations for improving sleep - 1. Carbohydrates before bed 2. Supplementation - Magnesium & Melatonin 3. Screens off 1 hour before bed 4. Read a book 5. Consistent bed time - #trusttheprocess @ Fitness First Australia

09.01.2022 Preach what you practice The saying goes practice what you preach, but importantly we should be preaching what we have practiced. Knowledge is power in the health and fitness industry, but have you applied that knowledge to yourself?... Have you successfully adhered to your diet? Have you completed a training program? Have you ever even achieved a goal? How can us as trainers/coaches expect our clients to adhere to our health and fitness advise when we don't? Shit happens, obviously! But if you yourself have never achieved any of your goals, if you have never gone through the struggle of tracking macros on a night out. Why should your clients do the same? You don't have to be the most shredded or even the strongest. Just stop making excuses and expecting your clients to take your advice. You didn't stick to your diet, you never followed your training program? I'm a big believer of leading by example and being honest with all my clients about the struggle, highs, and lows of reaching their goals because I know for myself what it is like to endure that exact struggle in order to achieve that goal. Can you say the same? #trusttheprocess

09.01.2022 Everyone gets into the fitness industry because they think they love training & why not get paid to train people ? It makes sense ....what also attracts peopl...e is the small investment you need to make to work in this industry ($3k < & less than 6 months) both financial & time wise The fact you can become a professional of an industry where you can be in charge of someones health & fitness is a joke ..anatomy, physiology, psychology, programming etc are all critical areas that if not understood can have serious consequences The industry has individuals with just a cert 3 & 4 up to trainers/coaches with masters ...thats 6 months vs 5 years its crazy to think people put their health in the hands of people who look good on social media and have large followings over an actual professional but thats society currently ...quick fixes over hard work & BS over the actual truth ...this society values what you look like, what car you drive or designer clothes you wear over actual integrity & what your values are-being fake is normal these days and it makes me sick-so many liars & BS artists are seen as good people when in reality they are living a lie and are low life scum bags who are willing to lie just to make a $ of their large social media profile I saw this and laughed ...I mean nothing against the Jim franchises but this summed up the industry I love and the industry I will work in until I die ...a big chain franchise getting into the fitness game similar to @f45_prodigy ...when there is money to be made people will exploit it ...regardless if they have 0 background or understanding on the area These people lack integrity & disgust me as someone who for 13 years has always respected professionals who have the experience & knowledge in the area People say I complain to much on this topic ...I bleed for this industry & I really care about helping the next generation & making it easier for them to make a career in this industry legacy is about leaving the industry in a better place than I started in it ....I am fighting everyday like many others ....the only way to change it & stop it is government legislation .watch this space Christian Woodford #changingthegame

09.01.2022 French Contrast Today I performed my Lower 2 workout for the week, in this lower body contrast I use 4 exercises all back to back with 15s rest between. Excited to start converting some strength, its been about 5 months post-op now and my shoulder is feeling good.... The goal with this part of my training is to improve explosive force production. This was my A Series A1. Banded trap Deadlift A2. Broad Jumps A3. Banded KB Swing A4. Prowler Followed by this were my accessories (not shown) Programming by Graeme Morris Strength and Conditioning #trusttheprocess

08.01.2022 Morning Sprints #islipped

08.01.2022 Program Design - Part 2 - Looking closer at exercise selection the priority should be clear from the first exercise, the first exercise of the workout should be the most taxing on the body and the main focus for that workout. This type of programming I learnt from Australian Strength Coach seminars on Program Design, Training the Female Athlete and also through his online coaching platform. - Exercises that follow should look into supplementing the A-Series, normally what the... A-Series is lacking. Looking at our powerlifting program Low Bar Squat which is a hip dominant squat would be your A-Series then B-Series would include a Knee Dominant Squat Variation which may even be paired with a posterior chain lower body exercise. This might look like - - A. Low Bar Back Squat B1. Front Squat B2. Lying Leg Curl - We then move onto accessories, this is where you would include your isolation exercises that would focus on structural balance and the stabilising muscles that assist in the lift or some hypertrophy work for maintenance if it was important to you. These should always be performed at the end when you can fatigue those muscles without any effect on the compound lifts. - For this, add single leg calf raises and split standing and seated throughout the week or single leg weighted glute bridges and seated abductions if youre looking to add more volume for the glutes. - Adding tempo and range can completely change how hard the exercise is, pauses are a favourite of mine and teach you to OWN a certain position. I would add pauses to common sticking points in lifts e.g. bottom of a squat this encourages you to maintain tightness but also adds more time under tension in the hardest part of the lift. Part 3 will look into more periodisation for your goal, so stay tuned #trusttheprocess

07.01.2022 1970s Polish Weightlifting The good old days, when each idea had an owner, are gone forever When Paulo Coelho said this he was certainly not referring to Stre...ngth and Conditioning, however, the statement holds true in almost every profession. 1970s Polish weightlifters demonstrating how the use of more general (all exercises outside of the sport) and varied exercises to chase adaptation in areas of high importance (and weak links) were being used before the role of S&C coach was even in existence.

07.01.2022 Corrective GBC System Popularised by the late Charles Poliquin and taught by @cleanhealthfitnessinstitute whom I learnt a majority of my programming systems from while attending their Performance PT Level 1 Course. The methods and systems I chose are what I believe to be the most optimal in my opinion for my clients although there are many ways to skin a cat I do believe success leaves clues.... Using trialled systems from successful coaches and incorporating into my own and clients programs is the best way I learn as a coach and create my own experiences and success stories with those systems. In particular, I have had a lot of success with this system, regardless of the goal its important that you optimise structural balance. Exercises chosen will depend on the client's imbalances which are tested during a movement assessment before starting any form of training. The GBC system short for German Body Composition I use mostly with beginner clients who are focused on losing fat, training out any asymmetries from the unilateral exercises and driving up intensity using tempo is perfect for beginners. Slow eccentrics increase metabolic stress without the need for increasing weight but also forces the client to focus on their form and create that mind-muscle connection that beginners lack. Key points for this system 8 Exercises per routine Emphasis unilateral work Optimises structural balance Slow eccentrics 4010 - sometimes pauses Upper/Lower supersets Rest periods 30s-120s #trusttheprocess @ Fitness First Australia

07.01.2022 - Super Modified Accumulation Method Over 14 days the goal for this particular phase was to go hard and get 19 quality training sessions 14 days! This system was by far the most taxing but also the most rewarding! Most of the exercises had very slow eccentrics! So I would only use this if you are an intermediate/Advance lifter because of the demands. -... The frequency of squatting meant I was squatting 4 days a week! This made me practise the movement more frequently meaning my squat technique made a massive improvement and numbers jumped up. - The purpose of this method was to overreach and then take 5 days off following the method and begin a peaking phase which I did. I came across this method from @cleanhealthfitnessinstitute founder @dainemcdonald on the internet which he explains hes used on several of his clients and also found progress with Lauren Simpson who was in her lead up to her powerlifting competition which she won. - This program is nothing without tempo, reps and rest periods so be sure to follow accurately to see results and to be conservative when starting so by the end of it you should hit a PB in your Squat! - I would recommend you be in a surplus or at least maintenance during this because it is very taxing and to also space out the 2x workouts so theres less fatigue carry over from sessions. - Sessions are broken up into AM/PM meaning you perform 2x weight sessions Mon/Wed/Fri and 1x session Tues/Thurs/Sat with Sunday your only day off. If youre reading the program yes that does say 10 sets of snatch grip deficit deadlifts but I did make some modifications due to my regular shoulder dislocations at the time. - If you are wanting to focus on your squat and have time too, I would recommend this because your strength progressions increase dramatically when I moved into my intensification phase using the wave load method I hit PBs in my Squat and Bench Press! SAVE for later and block out 2 weeks and give it a go! DM me if you have any questions about it as well! Tip - Recovery is between sessions be sure to be getting in enough simple carbs stay hydrated. #trusttheprocess

06.01.2022 Program Design Part 1 Having a holistic approach in program design is key to achieving your goal, as a coach, I meet different kinds of people who each walk different paths every day. Understanding each individuals situation and finding what shoe fits them is important for client success this is where I individualise each program. When designing a program, I always have the end goal in mind, from a performance aspect it would be achieving a personal best. Every exercise, t...empo and rest time should be strategically positioned through your training phases, as a coach I always encourage my clients to ask questions the more, they understand the more buy-in/compliance the client will have. You need to know that when designing a program exercise selection should be seen as movements rather than muscles so we see these as movements of the body i.e. push, pull, lunge, squat etc rather than training chest, back and legs. Unless we are competing or chasing numbers like powerlifters, all we want is the adaptation that the movement gives you. So, if I wanted to increase my lower body strength I would incorporate a squat variation that can be a front squat, low bar back squat or split squat. So, without going into too much detail the B series would usually include what the A series lacked. Now lets look at the Squat if I was to program a beginner strength program for a client for 4 phases with no injuries who trains 4x Week and solely wanted to increase their Back Squat 1RM. Typically, I program in 12-16 Week phases usually in an undulating fashion I have my clients progress through each macrocycle progressively overloading week to week then changing the stimulus(exercise) in the next phase to prevent staleness, injury, progress the movement or move from a more general movement into something more specifically suited to the goal. Part 2 will include the reasoning behind exercise selection/progression and tempo, stay tuned #trusttheprocess

06.01.2022 CLIENT TRANSFORMATION Client @gerbersaul had his first real structured attempt at dropping some body fat this happened over a 12 week period. He went from 89.1kg down to 83.2kgs a total of 5.9kgs DOWn in weight and his body measurements looked like this: Waist: 98 - 86 ... Hips: 105 - 100.5 Chest: 101 - 97 During the halfway point we had a 3-day refeed to help regulate the hormones Leptin & Ghrelin because he was feeling really hungry all the time and unsatisfied when finishing a meal. The refeed also gave him the added pick me up towards the back end of his dieting phase that he needed as well due to the negative adaptations that accompany a caloric deficit. Even though he plans on continuing to drop more fat, I suspended his dieting phase after 12 weeks and instead given him a diet break at maintenance calories for the past 2 weeks this will negate any negative adaptations that might have occurred during the caloric deficit and is also the reason for the halfway refeed as well. Keep an eye for his next 12 week progress! What're your opinions on refeeds and diet breaks? Have you used them before? Do you know how to use them? Would be keen to hear everyone's thoughts! #trusttheprocess @ Profit - Health and Fitness

06.01.2022 Last Week of Deficit Deadlifts then into my peaking phase Missed last weeks targets whilst back home completely, so was good to bounce back and hit todays numbers! Deadlift day looked like (deload)... Con Deadlift(2inch Deficit) [email protected] Good Mornings 2x5 Feeling good hopefully the hamstring holds up too #260 @australianstrengthcoach #trusttheprocess

06.01.2022 This is why our society, is confused. Articles like this with dumb methods of testing. Carbs dont make you fat. Fat doesnt make you fat. Low fat food doesnt make you fat. ... Sugar doesnt make you fat. When you eat your body either uses as energy or stores stores. Eat too much and then your body stores a lot of it. Dont eat enough then your body uses stored energy. Not rocket science.

03.01.2022 CONSISTENCY - Coco has made some impressive progress since we first started training mid last year, and the difference between these photos are big! -... There is nearly 10kgs difference between these two photos and this was always her goal weight when we started. She never thought it was possible but now she’s reached it she’s set a new goal. - Coco and I started working mid last year as she wanted to change her body composition. - She was a complete beginner in the gym when we first started, and now she confidently goes about her program squatting and bench pressing in the gym which I think is an achievement in its own because I find most of of female clients struggle with in a busy gym. - This isn’t your typical 12 week challenge though, this is months of hard work, diet fails, slip ups, a trip to America and iso! - The goal for me as a coach is to give my clients the independence, they need to succeed on their own but also educate them as to why I’m using it at the particular point in time. - If client better understands the reasoning behind an exercise, rep range and/or exercise selection they are more likely to do it. - She now understands the role calories have on weight loss and macros on body composition especially being a vegetarian. Being it important for vegetarians to have an especially higher protein diet because of the lack of aminos in a vegetarian diet. - Shes amazing and she’s only just getting started - #trusttheprocess @ Fitness First Australia

02.01.2022 Check out the facilities

01.01.2022 If youre the smartest person in the room, then youre in the wrong room #knowledgeispower