The Performance Project | Sports & fitness instruction

The Performance Project

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22.01.2022 Over the moon when I see clients post their results! @katrina.s.a.wood came to me with severe hip and back pain from doing lower body workouts. Spent an hour with her going through assessments and technique work, made a few tweaks and success! Pain free now and hitting her old PB’s! Now she will be in good stead for her next physique comp!

19.01.2022 The young girls and boys back into the swing of things!! A lot of them have come off recent max strength testing so we are going off new numbers, but they got through it all! They will be going a strength/volume phase, consisting of 5x5, 8x3 and 10x1 consisting from 80-95% of there 1RM.

18.01.2022 Well done to TPP athlete Liam on a top 20 finish in the NRS series, putting a statement to the pro teams! Very persistent mind set coming from injury and now performing amongst the best in Australia! Next month is a big one! ... #Repost @liam_the_cyclist (@get_repost) Very happy to get 17th yesterday in the road stage for the Otway tour. Very happy as I am not at full strength yet but will work hard for the next NRS tour in Tassie! Thanks so much to @theperformanceproject__ for all the help in the gym to bring me up for these races! VMG Accounting | #VMGaccounting @lazersport_au | Lazer Helmets Australia @knog | knog @brougham_arms | Brougham Arms @ozmist | Ozmist Misting Systems @coachprobikefit | coachprobikefit @bolton_bros | #boltons Bendigo Insurance Brokers | #Bendigoinsurancebrokers Drummond Golf Bendigo --> Oakley @blackchrome_sportswear | #blackchromecycling @tkofitness | TKO Fitness

16.01.2022 My girls Grace Egan & Sophie Damon putting the work in! There dedication is elite, which is why they are with this group.. Big year this year!

13.01.2022 Big 30kg PB by Adrian Crestani (@chog7 ) with a 180kg Trap Bar Deadlift. This has been a working progress over 10 months, as he originally came in as a rehab client experiencing back pain playing footy and life in general. Now he’s stronger then ever ready for a big 2018 season! ... Who said deadlifting is bad for your back #TPP

11.01.2022 Client @amywill.iams hitting a massive PB and getting into the club in the squat. Rewind 12 months ago and she couldn’t squat or deadlift over 10kg due to back pain, so I couldn’t be anymore happier! #tpp

09.01.2022 Congratulations to TPP athlete Madi who competed at the 2017 Australia Junior Motorcross Championship a couple weekends ago! Absolutely stoked with her results coming away with 2nd on the 85 and 6th on the 125!

09.01.2022 Proof that hard work and consistency pays off! Two weeks difference in these videos. Client Lenore has been working hard to improve her squat depth and fair to say there’s been a great improvement! We have been focusing on staying tight under the bar, and mobility work to get deeper into the squat. We believe squat depth is important (but not the be all, end all) as the greater range of motion increases a higher threshold of motor units. Thus, stimulates more lean muscle grow...th which leads to more fat loss. In the first video, Lenore was suffering from a few back / hip issues but with adequate mobility and glute max activation (glute med was already pretty strong) the pain and discomfort is now at ease. As well as all of this, she is kicking goals in terms of body composition, scale weight and girth measurements are going down. Lenore has achieved this by sticking to the plan, training 3 x weekly and walking in between, following a flexible diet, nourishing her body and not restricting foods. She has heaps more energy, sleeping better and her hormones are a lot more balanced too which play a vital part in body composition! Well done Lenore, keep it up, your vibe in the gym is so motivating for everyone around you!

05.01.2022 Damn this boy got hops! Client @kyle_murphy99 hitting a massive 15.40m triple on the weekend at ACT Champs, which is a huge 33cm PB. And this was only off a 14 step take off.. The boy has been working hard to qualify for u/20 worlds, and be in good form for when he goes to college.

03.01.2022 Young Orien working on his running mechanics, focusing on knee drive and leg extension. He already runs a quick 20m sprint just over 3 sec, but his mechanics were all sorts of messed up. Incorrect mechanics = loss of energy and force production = not being as fast or efficient as what you could be. #TPP

03.01.2022 Big props to client Matthew Dodd on hitting a sub 7min 2k time trial! Now for some people this may not be a big achievement, especially for field base athletes. But..... In this time he has also achieved; - 150kg Trap Bar deadlift (2x BW) - 110kg Squat (1.5x BW) - 25kg push up and 20kg chin up - improved 20m Sprint and Vertical Jump A lot of people stress way to much about their 2k time trial or beep test, and not enough on other physical attributes like strength and power. And the kicker? Strength facilitates endurance, we only ran twice and occasionally 3x a week with football training. And the volume wasn’t that great either. You just need careful programming to increase multiple attributes at once!

01.01.2022 - THE PROBLEM WITH NEW YEARS RESOLUTION - I thought about writing this article a while ago, but found it pointless, as it wouldn’t resonate as many people as it would now. Now lets not kid ourselves, we all know that we have stopped striving for our resolution, whether being fitter, wealthier, more compassion. And don’t be disappointed about that as the whole resolution thing has failed us, it’s an impossible mission that only the 1% can achieve. I wouldn’t expect you to go... from A to B straight away, but the resolution makes it sound like that with no struggle, no hardship, hence why everyone makes one and feels good about it. So why is it so hard? Why is it a plan for failure? Answer Motiviation. Motivation is overrated, it comes and goes and is very unreliable. Its that 1% who are motivated everyday and can create change in there life and stick to it. But for the majority, we are motivated for one month, one week, one day and then CBF the next! SO, what can we do instead? Firstly, drop the tag of resolution, its not a diet that you try for a while then change to the next one, this is a lifestyle/habit change, its lifelong! Secondly, lets be super, super clear on the end result, the final product, and what sort of emotions are behind it. There is a difference between toning/losing 5 kg, and losing 5kg, dropping 5cms of your waistline to fit into your wedding dress/suit. OR earning 100k in the financial year, and earning 100k to have more financial freedom to do more of things you love or to help disadvantage people. Thirdly, there is a process to creating a behavioral change, from creating a routine habit formation behavioral change. This is the most important part, and where most people fail as they skip the routine and habit formation straight to behavioral change. So, how do we create this routine? It starts with having a plan, structure and time management around the routine, as people are mostly time poor and excuses will come through not having time. So for example your trying to lose weight, and you know your don’t get home till 8pm, your tired from a long days work, I know for sure the last thing you want to do is cook a healthy meal. BUT, what if you knew that, and were in the routine of meal prepping when you had time to prepare it all. And in the routine of going to the gym at a specific time each day, or you make adjustments knowing your schedule. Fail to plan is a plan to fail. When you get really good at structuring and planning your life out for what’s important for you, it becomes habitual, then ultimately a behavior.