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Webster Strength & Conditioning

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25.01.2022 The road to 120 closes in January 10th 2020 I set my goal of a 120kg clean by the end of the year I never could have imagined the shit that was about to go down over the next few months but hey still on track... A sketchy 1x2 + 2x1.5 (just missed second reps) @ 113kg maybe pushed a bit too heavy hence the failed reps so will hold at this weight next week All because of the amazing programming team at @helixgym never been apart of something so life changing #strengthandconditioning #strength #fitness #olylifts #clean #lifting #gym #coach

24.01.2022 January 17th 2020: I sat down at @helixgym goal setting session and said by the end of the year I would clean 120kg At the time I was trying my ass off to break through the 100kg mark. If you had told me that for 8 weeks I couldn’t gym, I’d be stuck at home due to some super-flu I’d have almost put the cue in the rack But I came back from iso with that goal in mind and with over 3 months to spare!... HELL YEH

21.01.2022 Squats! King of lifts in the gym! This is why it’s so important we are doing them correctly! I’m massively over simplifying squats but with these two tips you should be able to get a good and more importantly safe technique for your squats.... 1. Lightning shaped body! We want to make sure we are driving our knees forward over our knees while sitting down low with our hips for a proper squat. Keeping your knees back and hips high is going to turn this movement into more of a deadlift than a squat. 2. Ankles, hips and knees in line! This is all based around the knee, ankles will be on the floor and hips don’t move too much so making sure your knees are staying in line with the two is going to be crucial in avoiding injuries to the ligaments around your knees. Number one tip to getting good form? Get an experienced educated coach to take you through a program

19.01.2022 I’ve talked about Olympic Lifting a lot on this page and now I want to explain why I rate it so highly as a lift in the gym The reason is the exact position in this picture known as ‘triple extension’ or extension of the ankles knees and hips. Think about all of your power lifting lifts and think of one that gets you into this position....... there aren’t many.... Oly, weighted jumps and few other examples help train strength and power in this position... but why train this position? It’s the exact position we go into when we want to explode powerfully on the field Jumping, Sprinting, Hopping, Changing direction I could go on but all have our body in this position (in various planes) in some form or another So@implementing some form of triple extension in your program isn’t a question.... it’s the answer

18.01.2022 You don't build muscle in the gym... you build it in bed. Sleep is one of the most crucial aspects of getting the results and gains you want. Studies have shown that athletes who slept over 7.5 hours a night showed;... - Greater resistance to injury - Greater muscle gains - Lower Body Fat % - Greater Strength Potential - Greater Endurance Sleep like a baby, for gains like a man. See more

18.01.2022 Progress comes in more forms than just kg lifted The left picture is me at my deepest point of a clean about 3 months.... I've focussed whole heartedly on improving my mobility through my hips in all my lifts including my cleans.... What has happened? I'm lifting 20kg more in the right photo, feeling moreconfident and more consistently hitting my lifts Is my form perfect on the right? Hell no. My elbows are even lower than in the left, chest isn't up high enough but that's more that individual rep.problem than an underlying problem. I've worked my ass.off.to increase hip mobility and it's important to acknowledge all of your.progress even of it doesn't mean fitting an extra plate on the bar P.S. @timfrey__ no more shit talking my power cleans

13.01.2022 Don't Rush Your Lifts. Tempo can be a key tool to use in your programming to maximise your strength and muscle growth. Tempo works by increasing what is called Time Under Tension (TUT) which increases the muscle microdamage which leads to increases the adaptation to the muscle.... By adding pauses in the bottom position of the squat can help build strength in the weakest point of your lifts.... You never fail your squat at the top of the lift do you? For a program that incorporates everything you need to get the best results DM me. See more

13.01.2022 Rep Ranges #2: Lower Rep Ranges When doing sets of below 5 or so you’re going to be focussing on your performance of the lift. This is going to particularly important with technique, strength and power as too many lifts are going to lead to too much fatigue as the set progresses. If you are looking to maintain a good amount of volume in your strength cycles try adding more sets e.g. 6 sets of 2-3... Lifting heavy is also going to help us train our nerves to change the way they recruit muscle divers allowing us to lift heavier. For a full program incorporating strength and volume dm me to try a session for free

10.01.2022 I'm headed online!! The last 6-months has been insane! However in the goal of reaching more people and delivering better programs I have decided to shift to online coaching!! How does this work?... - You train when and where you want to train!! - Have the program on you 24/7 (beamed straight to your phone) - Nutrition plan and coaching - Nutritional and other advice all day long! Is it the right thing for you? - Know your basic lifts and have good technique? - Want to get a great program that will get massive results? - Need some flexibility around location and time? DM me to jump on board from as low as $39/week See more

09.01.2022 Strength work for Speed: Bulletproof hamstrings Simply put the best way you are going to improve in any aspect of your athletic life is to stay injury free! You should b focussing on bulletproofing your entire body but when it comes to sprinting your hamstrings are under the biggest risk of injuries!... Making sure to get some eccentric load into them to allow them to tolerate the load of sprinting is crucial to keeping you on the track

09.01.2022 Strength work for Speed: #2 Power Generation I could do a whole other series of videos on plyometrics but tried my best to sum them up in this short snippet. Making sure that we are implementing some sort of explosive movement is crucial for transfer over to our sprinting and speed work on the track or field!... Next segment of video coming out soon on how you can bulletproof your hamstrings!

09.01.2022 This New Cycle at @helixgym Got me Feeling Things (Hence the scream of celebration at the end ) Feeling real strong and great way to cap out this week with a 95kg complex of 4 Power Clean + Push Press. Keen to get into week 2 and get some really great results.... Why do you follow cycles in training? -There is simply too much to improve on to get in one week -Periodisation allows us to focus on specific things for a period of time then move on to the next -Leads to a more efficient method of training If you're just going into the gym training whatever, whenever.... you're leaving gains on the table. Find a Coach or A Gym that gives a shit about those gains. See more

09.01.2022 Let’s talk functionality A lot of coaches slam bicep curls for being completely unfunctional or too body builder-Esque and sure they definitely are both of these things but I feel like every person reading this now would love that post arm workout feeling when they are just looking..... So am I saying that when I train athletes that I care about their looks? No of course I’m going to prioritise strength, injury prevention and performance based attributes but if a quick... 5 minute superset at the end of a workout will help them feel more confident and proud of themselves.... that’s going to be more bang for your buck than any Nordic or plyo. Let’s Make Biceps Great Again

09.01.2022 To Get The Booty Popping throw the Booty Bands Away! Nothing builds posterior chain like some heavy deadlifts and RDLs. To build muscle you need to be putting the system under LOAD. How much load can a little booty band for 50 reps really put you under? ... Don't care about your booty? Well the posterior chain is also where majority of your body's drive and strength comes from...... and unfortunately where most of your injuries come from too. You've probably heard of people with bad backs, bad hammies, bad hips.... but probably not a bad chest/quad/abs. Get yourself strong, injury-proof and booty-popping with a proper program DM me for details. See more

09.01.2022 Why shouldn't you squat? - - -... Sorry I couldn't think of anything... Bad Knees? Limit your ROM. Bad Back? Goblet Squat. Hate the rough bar on your back? Grow Up. Squat. See more

06.01.2022 I’ve invested thousands of dollars into my training into my nutrition but never into my sleep/recovery. I’ve decided to change that, while only anecdotal evidence it’s accepted that blue light has massive detrimental effects on our eyes and sleep. So I decided to invest in a pair of @blubloxofficial to up my recovery and overall health game... Don’t focus on one aspect of your fitness but get onto all of it.

06.01.2022 It wasn’t pretty. But that’s 200kg in the bag 200 fucking kilos Trust the process and it will deliver in spades.... Massive shoutout to @helixgym @timfrey__ and for putting me in the single greatest strength program in Australia.

03.01.2022 No such thing as a Bad Movement just a movement your body isn’t ready for Lumbar flexion or bending through the lower back is often demonised both in the gym and in S&C. And sure during a heavy deadlift or squat we don’t want that much stress going through our lumbar spine. However strengthening the lumbar flexors and extensors e.g. by Jefferson Curls I’m doing in the video, can be a crucial injury prevention strategy to avoid lower back injuries.... Should you load these up and go heavy? ABSOLUTEY NOT Should you treat these like any other loft and SLOWLY progressively overload them to build strength? Absolutely Yes!