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Soar Performance Training

Phone: +61 402 273 230

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25.01.2022 Got this beautiful message from Julia's mum. "Hi there, just wanted to share with you that your classes not only help with sport but also helped Julia with strength which made her dreams come true today and is the youngest dancer at Dancinality to be approved to be able to dance in pointe shoes" I'm very fortunate to work with a whole bunch of very determined kids. And this young lady is as determined as any I've had the privilege of working with. Amazing achievement Julia!!!

24.01.2022 LIVE ONLINE | LIVE ONLINE | LIVE ONLINE. JOIN US LIVE from tomorrow 6am. Simply comment below and you will be sent a sign up link and a ZOOM id to join the group.

21.01.2022 Great message from the crew that I recommend my crew go to when needed.

17.01.2022 Nice to be back out again this morning. Pete charactrising the happy exuberance of the entire group this morning....i think As we go through this transitional period the Soar PT group training will be on at the Umina Surf Club on Wednesday mornings 6.00am and Saturday mornings at 6.30 and 7.30. We'll continue the Live Online training on Tuesday and Thursday mornings.... If you're keen to jump in to either or both just message or email me. Happy, slightly less Iso days! See more

17.01.2022 Yesterday the Umina Surf Lifesaving Club held it's Junior Presentation Awards. A massive congratulations to all the Junior Soar athletes who completed the season, with a special mention to those that received awards yesterday. Liliana Carpenter 3rd U9 Point score Grace O'Brien U9 Encouragement award... Lelani Carpenter 3rd U10 Point Score Marli Hoyland 2nd U10 Point score Eliza O'Brien U11 Encouragement award Lucy Marshall 3rd U12 Point score Catherine Kearny 1st U12 Point score Ronnie Jordan 1st U12 Point score Junior Point score Champion Caleb de Vivo U12 Encouragement award Cashar Darwin 2nd U13 Point score Nicholas Kearney 1st U13 Point score Will Slater U13 Encouragement award Davara Marshall 1st U14 Point score Senior Point Score Champion Best Carnival Competitor Jed Hoyland 1st U14 Point score Senior Point Score Champion Feeling pretty fortunate to work with so many young dedicated athletes...but to a person even more extraordinary young people

14.01.2022 New 1 on 1 Junior Training sessions. Mission: No Junior Soar Athlete will come out the other side of this pandemic weaker than when it started With training now limited to either Online or 1 on 1 personal training and all my Junior training taking place in a class structure, I was faced with a bit of a dilemma as to how to not just prevent my juniors from losing the gains they have made in the past months or years but actually get them to keep getting stronger through this ...period. All my juniors from Y7 onwards and in some cases Y6, have a strength program which is the nucleus of each class they do. We mobilise and warm up and do some dynamic circuit stuff as well usually, but their strength program is the foundation of each session. Last week I started express 1 on 1 personal training sessions for my juniors at a greatly reduced Personal Training price. These are 20min sessions where they arrive to the session having done all their prescribed mobilisers and fully warmed up so we can jump straight into their program. I’ve found that in the 1 on 1 setting (Ie, no distractions from mates) that they have all been getting through their entire programs, albeit in a slightly more intense fashion than in the class setting. I offered up 18 time slots to my most regular juniors and all 18 were taken up. This week and going forth I’m opening up another 9 time slots. They will be 2.00, 2.20 and 2.40 on Monday, Wednesday and Friday. The sessions are $20 which is 40% off a normal 1 on1 training price. If interested shoot me an email or give me a call. (Contact dets are on the page here)

14.01.2022 Love this! 10 yo Marli Hoyland doing her first ever full range Chin Up after just 8 sessions. Watch out Jed, she's coming for you!!

11.01.2022 As we all transition to some serious lifestyle changes, Soar Performance Training is committed to helping you maintain your physical and mental health. We have moved all our training to our outdoor space at Umina SLSC and putting in place appropriate social distancing. Over the next few days and weeks, we will be adjusting our training programs inline with the latest developments and bringing in some online home based training for those in isolation. For more information, inbox or comment below.

09.01.2022 Having done this for quite some time now it’s pretty rare for someone to really leave me jaw droppingly surprised. So when Jed at the completion of his workout which involves a decent work load for a (14 today) year old, doing 100kg+ dead lifts/ Benching and Shoulder press he asked if he could knock out a set of Chin Ups before leaving. I don ‘t think I’ve ever denied anyone a set of Chin Ups on request. Now this boy can Chin, but still I thought after what he’d just lifted through his session getting 12 or so would be a fair effort. 20, Dead hang, strict form Chin Ups later he decided he was done. Even people that strength train most days will never get to a stage where they can do 20 chins (not those kipping things either) Jedo- You are a freakand Happy Birthday mate

08.01.2022 Coop recently started training with me after having a lengthy period of inactivity due to a major shoulder surgery. One result of this inactivity was a pretty dramatic loss of mobility, particularly in the squat pattern. When I initially saw the first video I thought he was geeing me upHe wasn’t! The second video of him squatting was taken just 2 weeks after the first one. A miracle of coaching perhaps? I’d like to think so. Alas the credit belongs mainly to the ingenuity of... the human body as well as to Coop for doing his homework to aid it along. Knowing how much teenage athletes in general love to spend time mobilising. I gave him just 1 thing to do. A Squat Sit. The Squat sit or Deep squat position or Asian Squat is a position that we as humans are designed to be able to drop into easily and maintain for prolonged periods of time with ease. If you are reading this there is roughly less than a 5% chance that you can drop into a deep squat, (Ie, Bum almost on the ground, Back upright, heels flat) and then stay there for more than a couple of minutes. Yet the ability to properly maintain this basic human position is heavily correlated to better overall health, decreased chance of non-impact injury and decreased risk of chronic musculoskeletal pain. Not that Coop could care much about the afore mentioned, he just want’s to play footy better. Coop’s homework was pretty simple. 3 times a day hold a Squat Sit for 30sec and try and build the length of time up. Within 2 weeks he could hold the position for 90sec and even with that small period of time the result was the Squat pattern you can see in the 2nd video. Not quite perfect yet, but pretty acceptable. If I was limited to giving just one mobility exercise to help the largest amount of people. This would be it! As mentioned, most people won’t be able to get into this position correctly un-aided. Using a small counterweight as I’ve done with Coop in the third vid will help. Another option is to hold onto a sturdy table leg or pole so you maintain correct posture. All you need to remember is to 1) Keep your heels flat, weight evenly distributed through the foot. 2) Try and have your back in a close to vertical position. Build up the time you can comfortably (or slightly uncomfortably) stay in that position until you can maintain it for a minimum of 2minutes. If you get any sharp pain, obviously don’t do it. If you get the most amount of discomfort at the front of your ankle joint this is very common. You’re not doing anything wrong. See more

06.01.2022 30min Kids Home Workout/Fun My lot are down visiting their mum for a few days, so I came up with something for the younger two to do. Bit of fun, bit of exercise, few motor skills and co-ordination tossed in there. They seemed to have fun doing it so if you want to take your kids through it here is the recording of it. ... Suitable for primary ageor if boredom levels have reached that point maybe even early teens. All you need is a smallish ball, per child. A wastepaper bin or similar to act as a target for the ball to be thrown in. Everything else does not require any equipment. A decent size room, i.e. living area as opposed to a bedroom is better. They will need your supervision as without me watching them live they might find it a bit hard to follow. Takes 30min. Apologies for video quality as I wasn’t really planning on using it but I figured if mine had fun doing it yours might too. Here's the recording Password 3h@3$TX# https://us02web.zoom.us//wslyEL__tWhIba_I9kDhRPAxH6n-X6a80

06.01.2022 One plus side to the current situation is that many athletes have a little bit more time to thenselves. Some are putting it to very good use. A big welcome to the Soar family to these 3 talented athletes who all started programs with me this week. Great first week Jem, Bailey and Anwar. Excited to have you guys on board

05.01.2022 Little time, little equipment but still want to massacre your legs from the comfort of your isolation. Give this 8 min split squat complex a go. So much fun

04.01.2022 Not to be out done by their high school counterparts last week, yesterday the primary Soar swimmers took to the pool at the Zone Championships. Amazing efforts from each of them. Lilliana Carpenter 5th in the 50m final and getting a PB along the way.... Leila Carpenter 4th in the 50 free final (less than a sec off first) She also got top 8 results in her 50 Back and 50 Fly where she got a PB as well. Julia Hall 3rd in 100 Free with a PB. She also PB'ed in both her 50 free and 200IM. Lahni Moore 3rd in 50 Breast (not bad for a non-swimner Lahni!) And youngest Soarer Zoe dV was pretty happy with her efforts as part of an Amazing Junior relay team with Chole H, Marley H, and Sav they obliterated the Zone record by 9sec. She also got a first in 50 Free with a zone record and picked up a 2nd in the 50 Back. Rounding it out was Caleb dV making his first Sydney Nth as part of the victorious 4x 50m free senior relay team. Truely great efforts from all of you, particularly with so many PBs.

04.01.2022 One of my core beliefs with training the younger athlete is that the larger the exposure they have to a variety of sports and activities before adolescence the better. Even if the child is particularly gifted in one sport encouraging them to not focus solely on that one sport will pay dividends down the road. Children that have a variety of sports and activities under their belt will generally develop a more well-rounded set of physical attributes ranging from strength and ...speed to balance and general sport awareness (sport smart) There is also a decreased risk of injury associated with children that don’t single sport specialise too early. Now I love a good case in point and just last week I posted how Julia had become the youngest ever at Dancinality to be approved to dance in Pointe shoes Then on Saturday she was awarded Umina United’s Junior Player of the year. Apparently she can swim just a little bit too

04.01.2022 PT LIVE ONLINE | PT LIVE ONLINE This morning we had 10 families join us for our first LIVE online personal training session. If you are looking for a way to keep active during this LOCK DOWN period, sign up today. 4 x 40 mins sessions a week of a mix of cardio and body weight strength training. $35/week for the whole household. Simply COMMENT below to be sent a sign up link and the ZOOM meeting ID.... Join our online community staying fit, active and sane through these crazy times. See more

01.01.2022 We have all been through a bit these past few months, so there's something we wanted to say...