Universal Strength | Coach

Universal Strength

Phone: +61 429 690 160

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23.01.2022 HYPEREXTENSIONS - ARE WE DOING THEM CORRECTLY? Well of course correct is subjective to the individual but here is here how we encourage them to be done at Supremacy Strength to efficiency recruit the lumbar erector spinae, glutes and hamstring all at once. 1 Try to keep your spine as neutral or slightly flexed as possible through bracing and/or bear hugging a medicine ball. This will ensure the lower back muscles get put into a good position to contract and tha...t the hips stay neutral/without tilt which can disengage the glutes and lumbar in favour for the hamstrings only. 2 Make sure you thrust your hips into the pad and push your feet into the plate as hard as possible to initiate the movement instead of just swinging your body up. This coupled with a small pause at the top of the rep will reward you with a very strong contraction of all three target muscles. A fantastic accessory for deadlift day or for anyone looking to grow their posterior chain without any serious fatigue following afterwards (besides some nice sore butts and legs ) Enjoy Save this workout, send it to a friend and let us know if you enjoy it! DM or Email to book your consultation session or online assessment now Share post for a shoutout DM/Email for personal/online coaching PT sessions at @etcgeelong Programs/Services on website www.supremacystrength.co #gpcaustralia #gpcpowerlifting #proraw #prorawpowerlifting #personaltrainer #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerbuilder #powerbuilding #powerliftingaustralia #powerliftingmeet #deadliftform #deadliftday #deadlifttillimdead #deadliftsfordays #deadlifter #deadliftparty #squats #squatday #squatting #squatsquatsquat #squatguide #deepsquats #squateveryday #squatbenchdeadlift #lowbarsquat #benchpress #benchpressday See more

23.01.2022 Get in while you can!

20.01.2022 NOVICE POWERLIFTING COMPETITION

18.01.2022 MENTAL HEALTH - TRAIN TO BE STRONG ONLINE COACHING/PROGRAMMING IS BACK INCREASE MUSCLE, STRENGTH, CONFIDENCE, MOVEMENT, MOBILITY, INJURY PREVENTION + ...more NO SPAM, NO HIDDEN FEE’s, NO BS WE BUILD NOVICE TO NATIONAL LEVEL ATHLETES Supremacy Strength’s amazing service comes from completely understanding your complex muscular system and how it reacts to lifting weights. Every single one of our clients progress their knowledge base specific to their personal body structure & it’s relationship with the state of your muscles surrounding it. To put it simply. We are who you go to when you want to move perfectly & get STRONG AF Give our online training/programming a try, there’s literally nothing to lose as its free to sign up & no lock in contracts. Leave whenever you want But we guarantee you won’t after you see the quality of the service & your personal results #gpcaustralia #capoaustralianpowerlifting #powerliftingaustralia #powerlifting #strengthtraining #musclebuilding #bodybuilding #fitnessaustralia SCROLL THROUGH OUR WEBSITE FOR A SECOND Business page: @supremacystrength DM or enquire through website to book your consultation session or online assessment now Share post for a shoutout DM/Email for personal/online coaching PT sessions at @etcgeelong Programs/Products on website www.supremacystrength.co

17.01.2022 HYPERTROPHY PHASE WORKOUT BENCH/CHEST EMPHASIS Competition has been and gone but instead of being lazy, now is the most important time regarding training when it comes to building serious muscle with movements that keep neural fatigue to a minimum! Non specific movements, high muscle stress, recover, adapt, repeat ... Coach Dilly is here to take you through a whole workout and explain in detail why the particular exercises have been selected! Floor press: A great chest movement to build chest size rather than express strength in a reasonably similar movement pattern to competition. Seated lat row: Great movement for the lats with a nice constant resistance/muscle tension via use of the cables. Easy to overload and move plenty of weight. Incline dumbbell press: Nice resistance profile to maintain muscle tension and builds upper muscle fibres of the chest which ensures greater overall recruitment of all muscle fibres later during flat bench. Seated dumbbell overhead press: Commonly used movement because of its simplicity, great constant muscle tension and it’s ability to improve shoulder function via overcoming any instability created by the shoulder joint during heavy load with free weight. Cable flys: Great constant resistance via cable, neutral scapula so fully shortened chest range can be hit and has the ability to put plenty of muscle stress in the fully lengthened position which should carry over to long arm benchers who have seriously stretched out pecs at the bottom of their bench. Cable tricep pushdowns: Another potato and gravy staple when it comes to constant resistance, ability to overload, absolute workhorse with a mean contraction. Don’t stop till you drop! Ez bar curls: Simple as it gets. Keep form strict to isolate biceps, don’t raise above 90 degrees to keep a good resistance profile/muscle tension and send it to hell! DM or enquire through website to book your consultation session now! Share post on story for shoutout DM/Website enquiry for services PT sessions at @etcgeelong www.supremacystrength.co #personaltrainer #pt #coach #powerlifter #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerliftingaustralia #australianpowerlifting #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #musclefitness #musclescience #buildmuscles #benchpressing #benchpressday #squatday #squatgoals #squatheavy #gpcaustralia #prorawpowerlifting

16.01.2022 ARE YOU ENJOYING YOUR PROGRAM? The best program is the one you will follow There’s nothing more satisfying than building an absolute BANGER of a program for a client, filled to the brim with intelligently prescribed exercises with no doubt that it will give them the results they want.... BUT We need to consider a lot more than that and most important be open minded and flexible. One persons apple is another’s orange and one individuals idea of a great workout is another’s nightmare A particular exercise could have the worlds most perfect resistance profile or practical application to future goals but if the person executing it hates its guts it will more than likely be resented and jammed down the bottom of their priority list. With a bit of communication the person could be smashing out an alternative exercise with a similar movement pattern, having fun and enjoying the process which usually ends up in adherence or god forbid a few more reps that weren’t there before Make sure you are training in a fashion that is progressive AND enjoyable! If you need help pairing the two @supremacystrength is always willing to help DM or enquire through website to book your consultation session now! Share post on story for shoutout DM/Website enquiry for services PT sessions at @etcgeelong www.supremacystrength.co #personaltrainer #pt #coach #powerlifter #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerliftingaustralia #australianpowerlifting #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #musclefitness #musclescience #buildmuscles #benchpressing #benchpressday #squatday #squatgoals #squatheavy #gpcaustralia #prorawpowerlifting See more

15.01.2022 KNEE CAVE DURING SQUATS Do you or your clients experience Stanky Leg or knee valgus when squatting, resulting in weakness or failure of the lift altogether? THIS VIDEO COVERS: ... CAUSES: identifying the problems through easy to understand explanations! FIX’S: tells you exactly how to fix the problem right here, right now! Barbell squat demonstration: Squat one: no cues applied resulting in serious knee valgus Squat two: knee’s out cue being applied resulting in slight improvement but with instability still present Squat three: spreading the floor, hips externally rotated and pushing force to the outside of the shoes. Feet anchored in, hip muscles engaged and knees locked into a single, strong path of movement. Have you ever experienced knee cave in a squat? Comment below about your thoughts on the matter and/or your experience with it! DM or Email to book your free consultation session now Share post on story for shoutout DM/Email for personal/online coaching PT sessions at @etcgeelong www.supremacystrength.co #personaltrainer #pt #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerbuilder #powerbuilding #powerliftingaustralia #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #sumodeadlift #powerliftingwomen #squatbenchdeadlift #liftheavy #squats #squatday #squatting #squatsquatsquat #squatguide #deepsquats #squatguide #squateveryday #squatbenchdeadlift #lowbarsquat See more

14.01.2022 SUPREMACY STRENGTH UPDATE/TRAINING AVAILABILITY This quick video from Coach Dilly covers: 1 Powerlifting comp update... 2 Training/bookings availability People come and go over the Christmas break so there are SPOTS AVAILABLE FOR YOU to get involved with online or personal training/coaching GET IN TOUCH QUICK - positions usually don’t last too long! DM or enquire through website to book your consultation session now! Share post on story for shoutout DM/Website enquiry for services PT sessions at @etcgeelong www.supremacystrength.co #personaltrainer #pt #coach #powerlifter #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerliftingaustralia #australianpowerlifting #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #musclefitness #musclescience #buildmuscles #benchpressing #benchpressday #squatday #squatgoals #squatheavy See more

14.01.2022 DO YOU LOVE YOUR TRAINING? Do you wake up every morning with a clear goal in mind and a plan on how to achieve it? Do you reflect on your week in the gym & know without a shadow of a doubt you just took a huge step towards where you want to be? ... Or maybe not..... INVEST IN YOURSELF - nobody will do it for you... But at @supremacystrength would certainly love to guide you along the way CONTACT us now to get strong - all experience levels, ages or shapes & sizes deserve to be strong, let’s do it! Enquire to book your consultation session or online assessment now Share post for a shoutout Enquire for personal/online coaching PT sessions at @etcgeelong Programs/Services on website www.supremacystrength.co #gpcaustralia #gpcpowerlifting #proraw #prorawpowerlifting #personaltrainer #pt #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerbuilder #powerbuilding #powerliftingaustralia #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #musclefitness #musclescience #buildmuscles #stability #movebetter #functionalmovement #deadliftform #deadliftday #deadlifttillimdead #deadliftsfordays #deadlifter #deadliftparty See more

13.01.2022 Coach Dylan enjoying himself under a 317.5kg/700lb squat during his comp on the weekend Supremacy Strength athletes have no fear because when the time rolls around, they’re goddam ready! Intelligent training ... Easily understood feedback Attention to detail Creating great self awareness Constant & genuine support Comp day plan and coach presence These are just a few things Supremacy Strength provides their clients so that when it comes down to get under that bar you are confident, effectively channeling your adrenaline and ready to show the world what you’ve got DM or enquire through website to book your consultation session now! Share post on story for shoutout DM/Website enquiry for services PT sessions at @etcgeelong www.supremacystrength.co

09.01.2022 GYM CLOSED DOWN? Has your gym closed down/your trainer has isolated? Doesn’t worry dedicated client Daniel ... At Supremacy Strength and Elite Training Centre, Geelong we have reduced classes to maintain a controlled, low amount of people on the gym at once, hired a full time cleaner and supplied a hygienic, safe environment for you to train in. DON’T LOSE YOUR GAINS JUST BECAUSE YOUR GYM IS CLOSED Drop us a DM or enquire through website to keep your strength/muscle up now! DM or Email to book your consultation session or online assessment now Share post for a shoutout DM/Email for personal/online coaching PT sessions at @etcgeelong Programs/Services on website www.supremacystrength.co #personaltrainer #pt #coach #powerlifter #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerliftingaustralia #australianpowerlifting #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #musclefitness #musclescience #buildmuscles #benchpressing #benchpressday #squatday #squatgoals #squatheavy See more

08.01.2022 In this video Supremacy Strength coach Dylan & nutrition coach @frankielaspada from @zonedperformance discuss the topic that is TRAINABILITY Have you have ever wondered: 1 Why am I not seeing great results from my great training?... 2 Why am I always tired before and/or after training? 3 Why is it that when the intensity increases in the gym, my progress doesn’t always increase at the same pace? If the answer is YES to any of these, please watch this video & focus the visual examples shown to better understand how important your RECOVERABILITY is if you are looking to progress faster and more efficiently! IF YOUR STIMULUS EXCEEDS YOUR RECOVERABILITY YOU WILL NOT PROGRESS! Approx video breakdown: Vid 1-3: Coach Frank intro & video breakdown Vid 4-7: Explanation of visual demo’s Vid 7-8: Conclusion & wrap up DM or Email to book your consultation session or online assessment now Share post for a shoutout DM/Email for personal/online coaching PT sessions at @etcgeelong Programs/Services on website www.supremacystrength.co #gpcaustralia #gpcpowerlifting #proraw #prorawpowerlifting #personaltrainer #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerbuilder #powerbuilding #powerliftingaustralia #powerliftingmeet #deadliftform #deadliftday #deadlifttillimdead #deadliftsfordays #deadlifter #deadliftparty #squats #squatday #squatting #squatsquatsquat #squatguide #deepsquats #squateveryday #squatbenchdeadlift #lowbarsquat #benchpress #benchpressday

07.01.2022 FREE ONLINE ZOOM TRAINING SESSION

06.01.2022 FREE ONLINE WORKOUTS We just want to help our fellow lifters out whilst we are all poor Message for access

05.01.2022 CHEST UP during squats So you ever suffer from any of these things when barbell squatting? Shaky midsection: causing instability between the floor and the bar on your back?... Poor glute/hamstring recruitment: ever bounced out of the bottom of the hole in a squat and then just felt no help from your butt and surrounding muscles in pushing your hips back to the lockout position? Tight or poor hip movement: struggling to hip depth or hips feeling like they are switching on and off again at the bottom a squat? Crumbling forward: eventually losing the ability to stay upright with the barbell feeling like it’s going to topple over your head? The cue Chest Up could actually potentially be a factor that is causing all these things. Check the videos out and see! Vid One: Verbal breakdown & explanation. Vid Two: First squat is a demonstration of chest up & the second squat is thinking about pushing back into bar with a neutral spine, braced core & all muscles working in unison to create a strong & safe system for squatting heavy loads. Have you ever felt any of the things mentioned hindering your squat and/or found this information useful? Tag a friend and share this post onto your story so we can shoutout and spread the love! DM or Email to book your free consultation session now Share post on story for shoutout DM/Email for personal/online coaching PT sessions at @etcgeelong www.supremacystrength.co #personaltrainer #pt #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerbuilder #powerbuilding #powerliftingaustralia #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #sumodeadlift #powerliftingwomen #squatbenchdeadlift #liftheavy #squats #squatday #squatting #squatsquatsquat #squatguide #deepsquats #squatguide #squateveryday #squatbenchdeadlift #lowbarsquat #gpcaustralia

04.01.2022 NOT YOUR AVERAGE BS FITNESS PROGRAM Do you have big goals in the gym that may be a battle to reach all by yourself? Supremacy Strength is an online coaching & programming service that builds your training specifically around YOU!... No one size fits all or repeated programs No pointless exercises with no direction No gimmicks - No BS! Custom programs catered to YOU Clear communication & training info Proven results with every single client Give us your goal and we will get you there, it’s that simple. With constant support and communication, movement assessments and easy to navigate interactive programs that are designed specifically for YOU, well... it doesn’t get much better than that! We service every experience level from casual gym goers to athletes who compete at the elite level. Powerlifters. Bodybuilders. Gym goers looking for muscle/strength. Footballers. Mixed martial artists, you name it! At Supremacy Strength we have successfully trained all these athletes strength and performance to a higher standard, pushing their potential even further! So please don’t be shy because being strong is for everybody, go ahead and enquire now! What’s the best that can happen? Varying fair priced online packages available Enquire to start your online assessment now Share post for a shoutout Enquire for personal/online coaching PT sessions at @etcgeelong Programs/Services on website www.supremacystrength.co #strengthtraining #muscle #strength #powerlifting #bodybuilding #fitness See more

01.01.2022 COVID- 19! WE ARE STILL TRAINING The gym has cut classes to greatly reduce the amount of people, constant cleaning, sanitising and other measures have been put in place so that you can stay STRONG whilst being in a SAFE & HEALTHY environment. If we all act responsibly this scare will pass, but it doesn’t mean you should have to give up all your hard earned gains in the mean time ... Existing clients - business as usual and if YOUR GYM HAS CLOSED DOWN then come see us at Supremacy Strength and we will keep you strong Enquire to book your consultation session or online assessment now Share post for a shoutout Enquire for personal/online coaching PT sessions at @etcgeelong Programs/Services on website www.supremacystrength.co #gpcaustralia #gpcpowerlifting #proraw #prorawpowerlifting #personaltrainer #pt #powerliftingtraining #powerliftingcoach #powerliftinglifestyle #rawpowerlifter #powerlifters #powerbuilder #powerbuilding #powerliftingaustralia #powerliftingmeet #strengthworkout #strengthathlete #strengthgains #musclefitness #musclescience #buildmuscles #stability #movebetter #functionalmovement #deadliftform #deadliftday #deadlifttillimdead #deadliftsfordays #deadlifter #deadliftparty See more