Tom Callow Performance in Gold Coast, Queensland | Sports & fitness instruction

Tom Callow Performance

Locality: Gold Coast, Queensland

Phone: +61 478 949 033

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25.01.2022 French contest training (watered down ) to become more explosive and speedy. A lot of the time we look for the maximum response for a training stimulus in the most minimal way possible. Basically more for less. Which is where we look to French Contrast Training. This was devised by a cheeky chap called Cal Dietz. I’m going to give a quick overview so definitely missing things out. If you’re interest, I do recommend doing your own research. ... French Contrast Training is an advanced training method to recruit greater neurological and physiological adaptations to maximise explosive strength and speed endurance (not in this one). This comprises of 4 exercises: 1. Big compound strength movement 2. Heavy plyo movement 3. Explosive strength movement 4. High speed movement We are using a complex method which is just 1 & 2. The reasons for this? This is usually used with athletes with 2+ training years. If You haven’t trained much/ train for more fitness, any small training you do for explosiveness you’ll probably respond very well too. I like this training for the effectiveness. We are trying to stimulate the nervous system, not get jacked. Unfortunate being jacked doesn’t give you the best bang for your buck to performance... We are in a third block of training which I’m looking for the athlete to get use to training heavier loads with more advanced plyo exercise. And jumping with heavy legs An Introduction block if you call it less time? Better bang for your buck This utilises a phenomenon of post-activation potentiation (PAP) which is basically a short term improvement in the ability to generate force. Recruitment of high threshold motor units, decrease of pre-synaptic inhibition... won’t go into more detail. That’s about as sciencey as I want to get! Down the line, this usually leads to an increased rate of force development (RFD) which is really handy for sporting actions that require limited time to produce force (almost all!)! Watch my last video on gymnastics and you’ll see why. Triple extension what? #strengthandconditioning #physicalpreparation #physicaleducation #gymnastics #goldcoast #strength #explosive See more

23.01.2022 Something which could help out gymnastic coaches in the long run! It would gratefully benefit coaches to understanding the sports needs analysis from a general movement (not just gymnastic movements) then using simple tests (like speed, power, strength, stability etc.) determine what sort of qualities the athlete needs in order to improve their physical qualities and enhance their gymnastic skill baseline. Leaving athletes to perform strength sessions like a ‘fitness c...lass’ lead session = atheltes better at fitness. Not movement competency or qualities that really do help the athlete in their sport. And naming it ‘strength and conditioning’ as a buzz word for athletes doing fitness doesn’t help either. But it is pretty easy to call it that though... just like I call my movement prep before weight training gymnastics it’s pretty easy to call it what ever I want. Just doesn’t mean it’s going to be any good Looking at other professions and allowing change helps in the long run for everyone. Not just the athlete. Great post by @theedgeu btw. Posted @withregram @theedgeu How do I pick the right exercise? Well that’s a good question and not the easiest to answer! But we will do your best When picking an exercise, it needs to be chosen of the basis of the actual skill you are trying to improve. In the simplest of ways, you at least want to make sure you are working the right muscles! So we watch the sporting movement and identify key actions that are responsible for producing the sporting action we see (these are the primary actions for the sporting result) But, we cannot just mimic what the sport looks like. We need to understand what foundational qualities allow for these key actions to be expressed - you might see someone perform a movement with reactive single leg strength , but if you don’t even have the strength in the first place you obviously can’t express this skill. So we need to look at what the current athlete posses and what their weaknesses are. Determine if it’s physical or skill and then begin picking the right exercises! #gymnastics #goldcoast #strengthandconditioning #ltad #change #perspective #learning

22.01.2022 Awesome work Genna! Posted @withregram @thatmovementmechanic Congratulations to @genna_gymnast_ for qualifying to Beam finals in Level 9 Under. Good Luck for Saturday can’t wait to see you smash it!. ... #superstar #ausgym #nationals . @tomcallowperformance @art_of_gymnastics @nat_baker__ @arlenebclarke @gymqld See more

20.01.2022 Specific Prep Phase for Rowing New week, new program. Here’s a sample of a whole body training session recommended for water based athletes coming into a building specific strength. This individually meets the needs of the athlete taking into account volume and intensities of water based training, injures and phase of training. These exercises incorporate specific demands to the sport which include: ... Force production Strength at specific joint angles Specific rib/ trunk positioning Posterior oblique sling strengthening 1a. Hang Clean to SL Box Step 1b. TRX Kneeling Roll Outs 1c. Lateral Squat Sliders 2a. Reverse Lunge w/Step Up & Knee Drive 2b. Banded KB Swing 2c. Mini Band Glute Bridge Cable Pull Down 3a. Seated SA Cable Reach & Row w/Contralateral Heel Drive 3b. Incline Bench Chest Supported DB Rows #physicalpreparation #trainwithpurpose #athleticperformance #goldcoast #rowing See more

17.01.2022 Congratulation to @jorjagunther who is Australian Vault Champion and 2nd on Floor for Level 10 and Under. Thank you to all parents, athletes and supporters who came and especially @arlenebclarke for all the hours and hard work put in for all athletes! Well done to all other states and clubs at nationals! ... . . #gymnastics #ausgym #nationals21 #goldcoast . . @gymqld @goldcoastgymnasticsaus @_premier_gymnastics_ @delta.gymnastics @art_of_gymnastics @thatmovementmechanic @tomcallowperformance @tracey.gunther See more

14.01.2022 A few clips of gymnastics girls learning the first pull of the Olympic lift from floor for the first time. These girls have been training with me consistently week in week out for almost a year. The olympic lifts are not the only explosive movement they have learnt, we also do med ball throws, weighted jumps, plyos etc. But that’s for the other video. ... OLY Lifts - THE CLEAN Triple extension Hip drive learning to absorb and transmit force through loading A learnt skill Early learning (IMO) = skill retention + transfer It’s taken almost a year to start learning to clean from the floor. We’ve stuck with the hang clean. Why? The don’t really need it. You get a lot out of the hang clean/snatch. This is a learning aspect and now a progression to floor. The first part of the video shows bar path. If the 1st pull (bar from floor to knee) messes up, the 2nd pull (knee to hip, extension/jump) and tbh the whole lift tends to mess up. Some technical points: Left video - 1st pull weight transfer is not mid foot to heel = center of mass (COM) forward coming into second pull (bar path goes forward) - Body position straightens like a normal deadlift = less hip drive and more through the lower back. A good position is like the bottom of a RDL. - Second pull happens below knee, no double knee bend happens (bar around knee) bar path travels further away from body - Shrugs well but elbows don’t extends upwards causing the bar path to go away from the body & COM to far forward. Has to pull bar back into body. More weight = fall over. I know because I’ve done this when I first learnt - Non optimal front squat position for catch reached. COM off balance. Right video - Better 1st pull & a little low where the contact of the bar leaves the body = COM to change. - = Forward lean in catch/ Front squat + elbow drop. - COM forward + weight in lower back Ran out of insta space. A Lot to work on but happy with how far they’ve come! + Olympic lifts are a tool, not a focus. Gymnastics is 1st, they don’t need to be 100% on point all the time. #LTAD #YPD #olympiclifting #gymnastics #goldcoast #strength #power #skills See more

14.01.2022 Good luck to all athletes competing at nationals this week! All hard work coming to fruition ... @jorjagunther @genna_gymnast_ @yori___h @millso06 (no picture but equally hard working too!) @art_of_gymnastics @thatmovementmechanic @arlenebclarke #gymnastics #athletedevelopment #ltad #goldcoast #queensland

12.01.2022 Everyone lives a visual cue, this is great! Posted @withregram @jonathan_goodman101 PERFECT ILLUSTRATION for how to lift weight properly without hurting your back. (Credit to @dr.jacob.harden please read his comment here for context.)

11.01.2022 Well done girls! Posted @withregram @thatmovementmechanic Congratulations to Team Queensland! A special shout out to @jorjagunther and @yori___h for your awesome performances. Good luck for finals this Saturday! . .... #number1 #ausgym #nationals21 @art_of_gymnastics @_premier_gymnastics_ @delta.gymnastics @tomcallowperformance See more

10.01.2022 My aim was 250kg. Seems I got 300kg! Pretty happy with this. Felt like it moved more... Currently body weight is 78kg. This is 3.8 times my BW. It is a trap bar so I am set up higher. My goal is a x3 BW sumo deadlift. As well as some other goals... I also challenge myself to do this raw. A little bit of chalk but nothing else no belt, suit, straps etc. ... Why do I do this? I want to show people that when people know how effectively brace and are not limited my mobility issues, your body can physically do it. We are a product of what we do day in day out. If you sit a lot, you don’t move often, expect how you move to not be so fluid. By all means I don’t lift heavy all the time. I train heavy, but also periodise my training so I can do whatever and just roll with it. This is something I’ve built up over years of training. I don’t just want to lift heavy. I don’t class myself as a power lifter. I want to jump high, I want to run fast, I want to cut and weave without my knee or ankles going. I want good shoulder for the dislocations and surgery I had. It’s a life long journey and I’m getting there How we periodise training is to the needs of what we do day in day out. For your sport, for your job, for what you want to do in life. Build muscles, sure great. What about your tendons and ligaments? Your connective tissue? Can your body handle the force you can now produce? Or the opposite, can it handle force from a fall or sudden change of movement. Like picking up a pen... There are so many ways to train. I’ve seen a lot of different ways. I’m always learning new ways. But my basic foundation is what I keep to. Because it works. It’s not glamorous, it takes time. But so far I haven’t found anything better. I’ll keep this experiment going and let you know how it goes through the years. I like to teach this to kids to empower/ take advantage of this when young. Physical literacy for life. Or the ones who have been injured/ living in pain. I also unfortunately wait for the ones yet to become injured. Most of them are in there early 20’s/ 30’s. It’s an cycle that keeps on showing. For me, it’s either that or my genetics have the better of me! See more

08.01.2022 The triple extension is often defined as achieving full extension of the ankles, legs, and hips to produce maximum power. Yes we are looking at producing power for our athletes. Power = force x velocity ... But to create power we must produce force and movement. Force = mass x acceleration As much of this is about producing force and making athletes more powerful through achieving triple extension, unfortunately athletic fitness isn’t just that. Athletic fitness involves more than the ability to produce force; athletes also much absorb, store and redirect force. If they can’t absorb the forces they create there is a high chance for injury. I’ve been using Olympic lifts with these athletes. By no means this is the only exercise we rely on. It’s combination of skill and great mobility from the athletes. As much to produce power as it is to absorb power in the catch. We just used this to our advantage. There are so many other ways to perform triple extension as the video shows. Hopefully you can see improvements or 1 year training in the athlete/s. Most sport’s use triple extension in some way. Gymnastics is no different. So S&C for gymnastics can be similar training like other sports? Yup. General rules of periodisation, general, specific, comp etc. is really key to understand how not to break athletes. Get the maximum output with the minimal dosage. The hours athletes put into their sport = less time doing S&C. A basic understanding of acute (short response) and chronic long response) to loading and volume + exercise selection makes a difference. Everyone can exercise. That what makes it interesting. Perhaps it’s a judgement on S&C. I could equally argue that everyone can also be a gymnastics coach. It’s just movement right? #triggered Perspective is key. #gymnastics #tripleextension #goldcoast #qldgymnastics #coacheducation #power #strengthandconditioning #wag #womensartisticgymnastics #perspective See more

06.01.2022 Posted @withregram @ericcressey Saturday sentiments. #cspfamily (2nd & 3rd pics) Sometimes, it’s good to let kids fail. If you control every big or little situation your kids face, you may end up stunting their growth (not just physical, mentally and emotionally too). ... Behaviours are learnt traits. Whatever you consciously or subconsciously do or impose on your kids or react to someone else who is in charge/ taking care of your kid it’s good to stop, think and remember a moment or situation that happened to you in your younger years. When you point a finger at someone, you have 3 fingers pointing back on yourself Everyone is on their own individual journey who learnt from their parents or their teacher. We do the best with what we know and how we’ve learnt. Become aware, learn the behaviour, grow. #learn #grow #overcome #parents #trophykids #gymnastics #shiftmovementculture #goldcoast #youthsportstraining #behaviour #awareness See more