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The Training Geek

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25.01.2022 SEATED SHOULDER EXTENSION With working from home, one of the movements that go first would be shoulder extension. This is due to the forward rolling of the shoulder which shortens the anterior portion of the shoulder girdle. Losing shoulder extension will cause you to struggle in getting good lat and tricep engagement. One of my favourite movements to counter this forward posture is the Seated Shoulder Extension. This can also be done with a bar on a squat rack but I find thi...s better to bring a sense of awareness of the hips or pelvis to maintain a neutral spine position on top of the stretch. I started off trying to find a good position with the shoulders to keep the scaps in position and then pushing for that shoulder extension. Once in position, then I worked some diaphragmatic breathing into it. After a reasonable amount of solid breath cycles, I brought the range back and started with some scap CARs (controlled articular rotations) as added postural work to undo my sitting posture. A simple one which you can do also with the back of your couch or chair which works wonders for your overhead and thoracic positioning. Like I keep saying to Team TG, a little something is better than nothing at all. Especially something like this, a few minutes for some good feels. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #stretching

25.01.2022 Learning to balance the strength of the back and the strength of the legs in the pull is key to maintaining a relatively vertical bar path. If you have a stronger back, you will find yourself pivoting a lot more using the trunk rather than drive the legs up. If you are stronger in the legs, you will lose position early and end up pulling up a lot more from the upper body as the legs cannot connect through the trunk to finish your drive.... The point where we tend to start seeing this discrepancy between back vs leg strength is at the knees as its where you have the most mechanical disadvantage in your lift. So adding a pause there allows your body to reestablish the balance between the two and subsequently allow you to focus on driving better while keeping the back in position or play. Remote lifter Cameron showing a great example of this in his pause and subsequently finishing and receiving well at the bottom. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #snatches

25.01.2022 Life of a stay-home dad is like this? Love being in the gym with the kids! http://thetraininggeek.net... #TheTrainingGeek #TGStrength #deadlift

24.01.2022 Officially our first day at the new location! Two great sessions today to reopen the gym and everyone had smiley faces being back in the gym lifting in a safe environment. Thank you everyone in TG for being so accommodating with the new guidelines and following suit!... Looks like we are off to a great restart! http://thetraininggeek.net/book #TheTrainingGeek #TGStrength #covidsafe

23.01.2022 As much as the snatch is complex, the jerk can be considered the most technical movement due to its short trajectory. While the distance to create sufficient momentum to move weight overhead or to the receiving position is short in the dip, this also means that there is less room for error during the dip. Whilst in the snatch, we have a pretty good amount of time to negotiate momentum in order to still make the lift. This is also why this makes the squat jerk the more technic...al variation out of the three. The dip is a lot shorter and the time under the bar is required to be significantly shorter. By understanding this, it allows one to understand that its not about trying to drive the bar up overhead but dip well and drive under when attempting the squat jerk. Of course there are a lot of other building blocks to make this a more effective lift for the individual. But its great to see how far it has come for @louwebb56 since we started practising this and overcoming not only the physical barriers but the mental ones. Definitely a great way to start anyones weekend with a solid session of lifting today for team TG during our Zoom group training session. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #squatjerk

23.01.2022 How you maintain tension in your grip determines how connected you are with the bar. Many release the grip early in an attempt to get the elbows higher and also due to the thinking that their wrist mobility is lacking. We made the simple change of keeping the grip around the bar for @tonilane74 and what we got was a better connection with the bar especially in the transition under.... Because when you are able to transition well, it sets you up for the jerk as you are receiving the loading onto the rack position in an optimal fashion. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #cleanandjerk

22.01.2022 One of our favourite yet most fundamental complexes is the muscle Snatch + OHS. We use this to predominately reach position and sequencing so that the legs are used appropriately and the bar is well supported through the shoulders in the right position. @michinmelb showing good progress even through all the video coaching she and Coach @ceralai have done recently.... #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #snatches See more

22.01.2022 Another example of developing strong foundations is @zcjason who has just returned as a remote athlete with us here at TG. Despite taking some time off lifting during the second lockdown in Melbourne, he spent that time also working on his mobility and flexibility. We just had him back for the first week on our programming and as you can see, it looked like he never stopped!... Our process for building up this solid foundation always begins with several focused one-on-one sessions to properly assess your movement patterns and then prepare your body for learning the lifts through the correct activation and mobility work. Within a few of these sessions, the basics will be taught and then it’s all about sharpening the axe through every single rep done within our individualised programming and more importantly feedback through our coaching. Well done Jason and good to have you back on board! #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #cleanandjerk

22.01.2022 What constitutes good technique? Many will argue the necessity for a straighter bar path. Others will say the full extension of the body. To me, good technique is one that works best for the individual. One that accounts for not only how the individual’s physical structure is like, but what he or she frames the movements to be.... Many strive to follow the top lifters saying that those are textbook lifting techniques but what is actually more important is understanding the concepts governing it and subsequently applying to the individual. You always try to fit the job to the man, not the man to the job. #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #snatches

21.01.2022 An arrow can only be pulled shot by pulling it backward. - Paulo Coelho. This holds true especially in such times where the world outside us is constantly changing and different. Hence we tend to get overwhelmed when the smallest thing we think we have control of doesnt go according to plan. The last week was abit of an up and down with my training with the body lingering on a lot of soreness and discomfort as I pushed 6 sessions out of the week.... Coming into todays session, the knee was sore, the quads were tight, I was struggling with too much extension in my spine in my lifts last week. But instead, a quick regroup and shift in thinking brought me back to find my legs again and the all-so-beautiful sound of the bar driven off the legs well. So to add onto the quote before, its not just the arrow needing to be pulled back before it can shoot forward, but it might need a few attempts at shooting at the target before you actually hit it. So stay strong and keep aiming for that target everyone. We will get through this with the right focus. http://thetraininggeek.net #TheTrainingGeek #TGStrength #snatches @movementcentric @virusaustralia @verve_fitness @rogueaustralia

21.01.2022 ARE YOU ALWAYS SMASHING YOUR PUBIC BONE? One of the most common ailments of the snatch is the aggressive contact of the pubic bone during the extension phase. The reason for such a hard contact resulting in pain and swelling is not during the position of extension but how you get there.... Understanding that as you come off the floor, the two centres of mass (yours and the barbell) are of a certain distance apart from each other. The negotiating of the first pull into the power position is what brings these two masses together and eventually switch the directions of both masses to then go into the catch position. The first issue is the distance between the two centres of mass being too far apart. This could be from a result of the hips rising early or the lifter starting with the bar too forward. So when they have to come together at the power position, they are coming in with more horizontal displacement towards each other. And hence a big magnitude of collision. The second issue is velocity. This usually stems from one trying to bring the bar to the hips or vic versa with the hips to the bar. So when that happens, one of the centres of mass is moving quicker to meet the other so the impact created results in a more aggressive collision as well. How to solve this? Learn to find that the contact you achieve is in fact a resultant of you maintaining a balanced position off the floor or the hang (weight situated on the lats with the trunk supporting the resistance of the weight) and secondly, using as much of the legs to drive into the floor rather than trying to drive the hips to create the force to displace the bar. This will help smoothen out your timing in the extension phase but also keep the bar moving in alignment of the centres of mass and eventually minimise the collision of both contact points, resulting in the lack of needing a towel or snatch shorts (yes, theres such a thing) in your lifts. http://thetraininggeek.net

20.01.2022 You cant reap what you dont sow. If you dont take a chance in trying, how do you know if you are going to make the lift? The importance of failing a lift is often mislooked due to the emphasis on merit of metrics.... Learning to appreciate the failures will give you insight to what allows success as cliche as it might sound as a concept. But so true in lifting. The process of understanding what went wrong allows you to backtrack towards what gains you progress. Learn to see your failures as something good. And more importantly something needed to let it grow. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #thelorax

20.01.2022 Our goal is to help keep your training consistent regardless of the circumstance. This not only comes with a manipulation of your programming but also managing your technique along the way as your body changes with mobility. Some small changes in terms of position for @mooni75 and the elbow and hip pain she was feeling, perhaps from the work from home situation, is now minimal or even none.... By doing so, we can then keep training frequency consistent. Which means you can continue to utilise the weightlifting movements not just for competitive purposes but for strength and fitness purposes. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #snatches

19.01.2022 Its been great to have the crew back in the gym. And also now along with our remote athletes. Everyone can train together at the same time! ... #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #TeamTG See more

18.01.2022 From day 1, we have always maintained that TG is a family gym. This is shown through my own family being part of the community with the kids having grown up (not only in mum’s belly during pregnancy but also since they were born). As Melbourne begins to reopen and achieve somewhat of a Covid normal come tomorrow, this small space has also managed to survive the entire lockdown very much thanks to our TG family who has constantly maintained their support for what we believe in... and do. To each and every single individual who has helped us along the way, from every one of our remote athletes, to each individual who comes in regularly, this little family gym thanks you from the bottom of our hearts and we will continue to bring our best efforts to quality coaching to you as we reopen with a new normal. All six platforms all ready to go! See you during the week for some lifting! #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #covid19 @lianneelow

18.01.2022 Another day of training. Another 75kg. The body is still holding on quite well with the FRC work that @ceralai suggested. Despite the challenge of being home already for 3 weeks, we are still moving forward and adaptation is still happening.... Stay tuned as TG begins moving forward with some things coming up for you to learn more about weightlifting. http://thetraininggeek.net #TheTrainingGeek #TGStrength #snatches

17.01.2022 Quads are not only important in the process of producing force, but the appropriate use of them is also critical to dissipating the forces running through the body well enough during the lifts to reduce the risk of other lower limb injuries. So use your quads. Learn more in our upcoming collaborative seminar! Repost @phillip.liao with @make_repost... [R O L E O F Q U A D S] . From a force production perspective, I believe @lesterhokw has covered why it is essential to understand its application, particularly in the direction of force. . From my perspective, I pay particular attention to the quad, but more specifically the knee joint itself because it shows me whether or not the lifter has fully utilised their full range of motion. More range of motion is usually equated with more opportunities for force production. When the knee is fully extended (not hyperextended), the quad is used completely, and this is usually accompanied by hip extension (not hyperextension). Just by looking at someones knee joint at the lighter weights, you can infer whether they are able to fully utilise their quads in their movement. . However, when I remove my coachs hat and look at it as a physiotherapist, the quadricep (and knee joint) is commonly a source of overuse injury. Patellar and quadricep tendinopathy are very common with this sport, and then theres meniscal, patellofemoral and a range of other bullshit that you get with weightlifting . Knowing this, it is even more important that I pay attention to not just the load accumulation, but the stay up to date with the loading principles healthy for tendons (for one). . If youd like to learn a FULL breakdown of the weightlifting movements, @lesterhokw and I are running a virtual workshop on October 10-11. Early bird tickets are still available. DM to reserve your spot now! See more

16.01.2022 HUMBLE BEGINNINGS A great example of what I have always believed the sport of weightlifting can do and still live this purpose till this day. I met @phillip.liao probably a good half-decade or more ago at one of my first attempts at a seminar and since then, we have gone on to different aspects of the sport.... Seeing him representing Australia at the Commonwealth Games was definitely a strong reminder that even the smallest interactions can have some of the biggest effects on others. Im glad that I have given him the least bit of knowledge or exposure to the sport to allow him to further develop himself. Im also excited to say that there is something unique in the works to collaborate with him in providing weightlifting education to all. Repost @phillip.liao with @make_repost March 2015 - my first ever Instagram post. At the time of this post, I was well and truly deep within the rabbithole that was weightlifting. I was obsessed, more so than anything else I did in my life. If I wasnt spending my free time training, Id spend my spare time watching training hall videos of Liao Hui, Lu Xiao Jun and reading about training methodologies. . It was a little bit before this that I went to my first ever weightlifting seminar hosted by @lesterhokw. As a lifter, I was fascinated by the biomechanical perspective he brought. I remember leaving thinking there were so many ways to view the sport. . Since that workshop, Lester has continued coaching and opened up his own gym @tg.strength. I have gone on to compete numerous times and also taken up coaching and physiotherapy. Over the years weve discussed weightlifting from our respective biases, he - the biomechanist, and me - the anatomist. Each time we were able to compliment each others knowledge. . I remember leaving our conversations thinking, wow, Im sure Im not the only one who really enjoyed that conversation. So... I am excited to announce that @lesterhokw and I are bringing you something unique very soon. It truly is an exciting experience when two very different brains are looking at the same thing.

16.01.2022 First clean session in the new shoes. Havent really had a good run of training but definitely a great week with the gym reopening. Happy with these cleans while keeping the gym as clean as I can.... #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #cleanandjerk See more

16.01.2022 Of course I had to. The gyms new @verve_fitness power rack came just in time... for the lockdown. Finally a power rack that is high enough for me to do jerk recoveries. Although I think I can start lower from the looks of the video.... Plenty of dead-start squats and recoveries for team TG after the next 6 weeks. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #overhead

15.01.2022 Our primary focus for each of our members is good movement because with that comes consistency. Regardless of whether it’s your warm-ups, your lifts or even your accessory work, our emphasis lies in getting into the correct position for your individual body. That helps make you more efficient in your movement, gain more benefit from the exercises you perform, eventually get you stronger and doing better in your lifts.... Like @tomgibson329 and @mevylly here, different movements but big focus on how their positions need to feel. Stop going through the motion in your training and actually properly understand how you are meant to move. Quality of movement = quality of performance = quality of life. Contact us now if you are serious about being consistent and moving well.

14.01.2022 T-15hrs. See you tomorrow Team TG! http://thetraininggeek.net/book... #TheTrainingGeek #TGStrength #staysafe

14.01.2022 Our first week of reopening! And we are getting our weightlifting on! If you are keen on coming by to try out the gym, casual entries are now limited to 2 persons per session. ... Book your spot here now: https://thetraininggeek.as.me/casual-entry

14.01.2022 We do behind the neck work not only to strengthen the back musculature but to also teach good alignment of the body to the bar. Particularly with learning the squat jerk, precision of the positions is one of the keys to success. @louwebb56 getting better each time we play with these movements.... Start getting back to being more comfortable with your lifting positions now: http://thetraininggeek.net/book #TheTrainingGeek #TGStrength #squatjerk

14.01.2022 TASK CONFLICT Revisiting one of the books I read and this concept came about relating to coaching. Task conflict happens when there is opposing information about a particular task which simply causes confusion to the individual.... A common one is the squat. There are so many instructions out there on the interweb about how to squat. From even different realms of strength which can easily confuse the individual looking to get the help they need. Knees out Toes straight Hips back Arch your back Pull your elbows up Many of these are very general and do have a positive benefit to most of the population looking to get better with their squat. But the frustration comes when these cues are given but not explained why or how they apply to the individual. This is why at TG, we actually start with understanding your squat because that way, we allow you to learn to use your legs according to what we assess and see is your anthropometry and build your lifts off that. It definitely helps when you are a natural at squatting like Anne here and you can easily understand the use of your legs in the lifts from there. If you are looking for some clarity on these movements and the common cues related to them, book in a session with us now and let us help you with sifting through the noise.

14.01.2022 Very happy with how the body has been responding. At a time when everyone is experiencing some lockdown fatigue and wondering whats the point of trying, its a good time to develop simple habits to cultivate some form of discipline in your training. Be it mobility work, stretching, or even just a regular frequency of sessions, start simple and keep chipping away at it.... In the last fortnight I have managed to train every other day with no expectation of what I would do during the session. And its when you have little expectations that you actually achieve a lot more. As the body gets better with some FRC work suggested by @ceralai, movement in the lifts can be seen improving as well. 70kg single which I really liked from my session yesterday after being inspired by the crew during their zoom training session. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #snatches

12.01.2022 My experience as a lifter actually began from the research/academic side. I was introduced to weightlifting through my lecturer at school who then introduced me further to my coach @robertkabbas. It was in fact through my learnings of research that got me further into becoming a lifter as I was recommended to learn more about the sport as I was conducting research on it.... One thing grew from another and the next thing I knew, I was involved in the sport in more than the aspect of research. I grew to love the sport and wanted to grow the same love for the sport in others. To this day, I still use the foundations of my research in my coaching and all of that first started off from this lab. Where I started to bring science together with the art of coaching. There grew the Training Geek and what we have today as TG Strength as we look to bring the little I know of biomechanics to weightlifting. This is why it is so exciting to be able to share what I know in an upcoming collaboration with @phillip.liao as I get to talk about how my journey began and how biomechanics can be applied to movement in weightlifting. http://thetraininggeek.net #TheTrainingGeek #TGStrength #beginnings

11.01.2022 Even with the new restrictions, all you can do is be responsible and take each day at a time. No point complaining because its the way its going to be. Just adapt, find the positives out this situation and do alittle at a time. The sum of many small parts make a big difference. So keep focusing on a day at a time.... Repping @phillip.liao today! http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #snatches @verve_fitness @virusaustralia

09.01.2022 And with that, we are closed again for 6 weeks. But we are not stopping. We continue to do what we do best. Moving forward and remote coaching. http://thetraininggeek.net/contact... #TheTrainingGeek #TGStrength #stayhome

08.01.2022 We all know the lats are important in maintaining the proximity of the bar to the body in your lifts. Playing around with different grips is critical in maintaining resilience in the shoulder girdle. One of my favourite grips is an underhand wide grip to hit not only the lats but also the muscles stabilising the scaps.... My focus is to create external rotation in the shoulder as the bar is rowed into the body. Light weight, 10-15 reps for 3-4 sets to build some good resistance and endurance. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #lats

08.01.2022 40-45 minutes session. Amidst constantly providing fruits and snacks to two forever-hungry children, diaper change for the younger one, change of movie choices for the older one. Some days you just gotta do what you can. Good thing is that @ceralai and I managed to resolve some movement issues which caused my cyst to play up last week.... A good example of what we do at TG where our approach is centred around your general movements so that you can move better to move more or at least as much as you can when we start getting more complex with what you have to do such as in the weightlifting movements. http://thetraininggeek.net #TheTrainingGeek #TGStrength #stayhome #dadlyfe

08.01.2022 When you dont have access to squat racks, you just have to get creative with how you squat. Suggested by @ceralai, heres me playing around with some narrow stance heel elevated squats. A simple set up with some cut-offs and I have somewhat of a slant board to use.... http://thetraininggeek.net #TheTrainingGeek #TGStrength #kneesovertoes

07.01.2022 Pulled this one out for one of my lifters to see where TG started from. After this last lockdown, one of my focus is to ensure that those who would like to keep training at home could. So we kept equipment loaned out, we sold off some, but what’s more important is having what’s necessary and then slowly adding the pieces in.... I started with a Pendlay bar which was one of the more affordable weightlifting bars. And then I got a pair of bumpers and even a stall mat cut into half. Not even wood and just lifting on concrete. Looking back now, it’s been quite fun adding the pieces to this garage set up till we got what we have now at TG. #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #garagegym

07.01.2022 You always hear that recovery is as important as your training. As much as we focus on nutrition and sleep as a big part of our recovery, allowing the body to pull back is critical as well to repair and replenish. The idea of a deload is to give the body a break from the regular overload by reducing both volume and intensity so that it can adapt.... Even though I posted about my body responding well, I was also aware that it was due for a deload so today was about lighter weights and making technical elements present in the lift. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #rest

07.01.2022 As we start the new year, it’s always important to remember the lessons we have learnt from the previous one. For example, hygiene in the gym is paramount at a time like this. But social responsibility is equally as important. Cleaning down the equipment is an example of that where you are doing your part to take care of those in your community. A big thanks to all my onsite lifters who have constantly kept to this practice.... Your example has set one for even my kids to follow. @lianneelow

07.01.2022 @ceralai is not only a physio but also my other coach at TG Strength. When she first came to us, she came in as a lifter looking to improve her technical knowledge but also enjoy the sport of weightlifting. Slowly and surely, she grew more interested in helping others improve in the sport as well and eventually approached me to ask if I could mentor her to be a coach.... Since then, I never looked back at how far she has come not only as a physio, a coach but also a big part of TG. Here she is running through some fundamental FRC work which she has prepared as a video series for the TG crew to help with getting them moving better through range and more importantly, building that strength through range. This is something we have always emphasised on at TG where the focus should be on moving well before moving more. http://thetraininggeek.net/book #TheTrainingGeek #TGStrength #FRC

06.01.2022 You cant talk about technique without an understanding of anatomy. The structures of our bodies allow us to produce movement accordingly and by understanding how specific structures move, we can craft our the most efficient movement pattern for the body. If this is not considered, the body is always grinding against how it should work and will eventually wear out.... The focus for @maxesandprs is to understand how to fine-tune her technique based off not only her structures but how they actually accelerate differently from her previous understanding of movement from past sporting endeavours. Week by week, a small little change equates to better technique and we see the effective movement created to move the bar easily. http::/thetraininggeek.net/contact #TheTrainingGeek #TGStrength #cleanandjerk

06.01.2022 Recovery. Everyone talks about it. Everyone tries to do it. But in such times, its so much more important to really understand how it helps.... Most of us go through every day with a sense of overwhelming uncertainty which leads us to not keeping to our nutrition and sleep as we should. So once those two are accounted for, here are three more things you can do to aid your recovery because after all, stress is also a stimulus on the body. 1. Movement. Doesnt have to be specific but as long as you are moving your joints, you are aiding the process of recovery and encouraging the body to respond towards the demands put upon it by stress. 2. Circulation. This relates to the first point. But its also important to make sure that you are doing enough to aid circulation, not just stressing the body out further. This can come in the form of various modalities such as soaking in a bath, using the TENs machine or as shown, standing on an acupressure mat. 3. Hydration. Something we tend to forget as we get so caught up with working from home that our time and day is all a blur. Having regular breaks and ensuring beneficial fluids are being consumed. So as much as you are trying to work and train from home, please also try to work out how to recover from home. http://thetraininggeek.net #TheTrainingGeek #TGStrength #stayhome

06.01.2022 When each of our lifters comes in, our goal is for them to leave a better version of themselves or to be able to execute a better version of their lifts. This progress doesn’t just come like that but it comes with consistency and more importantly a two-way process that involves feedback and understanding of the movements. And the best part is when you get that moment of learning and you see it in their faces.... @michinmelb getting the idea of momentum and the face just says it all. @ceralai We are not saying you need to be perfect each time you come in. But every day just a little better and soon enough, all the small bits add up to a big sum. DM us now if you are looking to get such moments in your learning.

06.01.2022 We may have only reopened for around only 2 weeks before lockdown 2.0. But the support shown from every individual in TG Strength has been really vital in keeping the positive vibes up and more importantly making us more appreciative of the current situation. Even though we are back to our own garages or backyards training again, we all know that we can get through this better together.... Thank you Team TG for being there for me in such times with your messages, gifts and support. For now, see you on the other side of Zoom! #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #stayhome

05.01.2022 I find that using blocks are a good way to teach the use of the quads to drive the bar up. Especially if the start position of the bar starts above the knees. By doing so, you also reduce the habit of overpulling which then improves on the timing of your transition under the bar. So in other words, working from the blocks above the knees is a good valuable exercise to not only help with leg drive but also good timing.... @aman.sandhu012 getting it done with snatches from 30cm blocks or a set up that allows him to work from such a position. Its been great to see the team improvise in their own space during this covid period and the various set ups they need to get the work done. This is what we get people to be during tough times. Resilient and adaptable. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #snatches

05.01.2022 I was reminded to try to keep the big logo at the back in the background of my videos since its such a good backdrop. Props to my sister @jellybellymelly for helping me with this project during the whole COVID period. Its a daily reminder not only for me but whoever walks through our shutter doors about the purpose of TG Strength.... Bringing Weightlifting to All. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #snatches

04.01.2022 Getting more comfortable with clean and jerks in my last session. Focus on keeping the ribs in line with pelvis through both movements. Still getting used to the swap in front foot for the split. ... #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #cleanandjerks See more

03.01.2022 One of my personal favourites. Doing it almost every night. Well done to @ceralai and @movementcentric on another great piece! http://thetraininggeek.net... #TheTrainingGeek #TGStrength #mobility

03.01.2022 We are here to give. - @simonsinek It has always been about trying to bring the sport of weightlifting to anyone. Not only just about the lifting aspect but also whatever else about the sport. When @ceralai approached me a few years back to mentor her as a coach, I did not hesitate. I wasnt sure myself as a mentor but I just kept in mind what my purpose for TG always is.... To share that knowledge of lifting as much to my abilities as possible. It has been great to have made that choice and see the effects of it. She now coaches me on my own lifting so that I can actually try to be a lifter at times. And its great to see her come this far and have developed herself as a coach in every aspect of that word. More importantly, the discussions we have as she coaches not only helps me in my lifting but helps us as coaches for our TG community. 70kg warm up single for my clean and jerks under her watchful eye. We kinda also figured out why Im having issues with the right side and moving forward, how to fix it. http://thetraininggeek.net/contact #TheTrainingGeek #TGStrength #cleanandjerk @movementcentric @virusaustralia @verve_fitness

01.01.2022 As much as we are always seen as a weightlifting gym, we actually use weightlifting as a means to be strong, fit and functional. To be able to move well in your lifts require a good sense of general movement. More importantly, building a level of resilience in your body through general movement so that you can handle the specific of weightlifting. To build this resilience, we also focus on trying to overload positions and movements. One of those methods we use is Reactive Neu...romuscular Training. This is to challenge the body in those positions we can activate and overload it further. @justins_top_shelf showing a variation with the bent-over row while Fiona is displaying great position and control with her overhead squats. If you are serious about building a resilient body through weightlifting and for weightlifting, DM us to find out how we can help you now!

01.01.2022 Our first Cardio Tuesday session about to happen. Yes. Its me sneaking up on the Tuesday Crew with Coach @ceralai. Great to have the girls back in training together!... #weightlifting #weightlifting101 #chineseweightlifting #weightliftingcoach #weightliftinghouse #weightliftinglife #crossfitweightlifting #olympicweightlifting #nikeweightlifting #mastersweightlifting #melbourne #australia #crossfit #crossfitgirls #crossfitter #crossfitgames #crossfitopen #crossfitters #strength #strengthtraining #strengthandconditioning #strengthcoach #fitness #fitnessmotivation #strengthandconditioningcoach #strong #training #TheTrainingGeek #TGStrength #crew See more

01.01.2022 Week after week, a lot of our lifters although training remotely have showed up constantly for our remote training group sessions. Each one of us has gone through our fair shares of up and downs. But what makes these sessions so valuable is that everyone is here to support each other during the week. @hihosilvapt comfortably working up to some 90+% lifts this week as we look to prepare for the next block of training.... A big shoutout to everyone on Team TG for keeping to it even in such times! http://thetraininggeek.net #TheTrainingGeek #TGStrength #snatches