Great to have @_aus_tin back in house for testing after a well earnt break following nationals.
Here he's hitting a hang clean PB at 80kg.
Looking forward to seeing what this comming season has to offer
@meghan_sc has found her glutes🍑🔥🔥
Working here on pelvis stability, to address low back pain firstly and in the process get stronger and be able to train without limitations
@alievelyn hitting a deadlift PB (3x65kg)
Ali always has a massive smile on her face despite some of the early starts with minimal sleep as she puts in the hard yards and stays consistent with her training.
It's been great to see you tick off your goals over the past year.
✔ eliminate ankle pain with running
✔ do a chin up (can now do multiple)
✔ "not die" when running up hills or when its hot. Now hitting PBs with all runs
Whats next:
Lets Jump onto 2 boxes, Why? Why not, train for the goals that matter to you and that you enjoy.
PB Hang Clean for @_aus_tin in his final prep phase for Rowing Nationals.
In this last 4 week block we have focused on power development and Anaerobic Capacity. Complementing what he is doing on water, to put him in the very best position to perform in a couple weeks time.
Working on single leg stabilility ahead of a return to the soccer pitch.
The ability to both produce and absorb force is a vital skill to develop in return to play following any lower limb injury.
Stay posted to see how we go with testing to put some objective markers around return to play in the coming weeks.
Working on hip extension mechanics with @niesdegroot in preperation for a strength block as he comes into season with @yerongadevils
Hip extension strength and power is key for
-Sprinting
-acceleration
-power development
-preventing low back pain
And with Harry's 2ndary goal of learning to clean again it will be vital for maximising power development, over the comming months
Awesome to see Ali Bell stepping up her box jumps. Becoming more powerful now after builing a solid strength base.
Great work Ali, looking forward to seeing the progress over the next few months now holidays are done.
Great to see the Yeronga Sth Brisbane Football Club putting in the hard yards despite field closures tonight.
Getting creative with what we've got to make sure that we keep up the work to get fit for the 2018 season.
Great to have @thisislayna lifting from the floor again, without any concerns from upper back or neck.
Can't wait to see how you progress when you come back in a couple weeks refreshed from holidays.
In season Programming for sport.
Must haves:
1. Clear outcome for your session
2. Adaptability
This week James Dunn copped a bit of a cork in his game on the weekend. Nothing that will keep him out of action, but with the focus of his current program being force production. We had planned to be Squatting heavy, but this was only going to cause pain or further exacerbate his injury.
So rather than force production through load, our focus shifted to speed and rate of force development, through movements that didn't cause pain. Along with some remedial work to finish the session.
Result:
- James stays on the field
- Strength/speed aren't neglected or detrained
Great to hear from Jake Ajala all the way over in Canada that he has been going great on the slopes after finishing off his ACL rehab back home.
Keep shredding it up over there mate looking forward to hearing about the rest of it.
Great to see how far this guy has come with his strength and stability.
After ankle surgery over a year ago he never went through the full rehab process. Leading to a massive imbalance between left and right legs.
We've made huge progress now with John moving to some heavy single leg strength work as we look to return to the footy pitch in 2018.
Working through Tempo Squats to help Nick Phillips nail his techinique as he returns to Strength work on the way back from a lumbar disc bulge.
Looking forward to seeing him progress into 2018.
Working with James Dunn ahead of Toowong FC 2018 season.
Here we are looking to develop maximal vertical force output to have a strong base to develop power and speed.
Can't wait to see what this guy is capable of on the field next year with specific strength and power programming behind him.
Single leg stability is vital for Chris Lyon being able to transfer his strength gains in the gym to on field performance for Yeronga Sth Brisbane Football Club in 2018.
This variation of a single leg RDL, incorporates the posterior oblique sling.
In this clip we are creating greater stability and a strong conection from upper to lower body by utilising the sling formed by the conective tissue of the left lat and right glute.
I'm looking forward to seeing how chris's gym work this off season enhances his athletic ability in 2018.
After a successful first year of NEAFL football with Redland Football Club and premiership winners Brisbane Lions reserves, Campbell Walker is working on bodyweight power development this off season.
Being fast on the AFL footy field for Campbell is all about those first few meters of acceleration, so that he can lay on a tackle or get himself free into space to be effective with the footy.
Here we are working on his ability to produce horizontal force quickly.
Improving this rate of force development as Campbell continues to get stronger and becomes able to produce more total force will be vital in setting him apart from the rest of the competition.
I can't wait to see what 2018 brings for this legend.
Nick Phillips on the road to recovery from a disc bulge in the lower back.
Nick has just moved from physio into the exercise space on his journey back to playing touch footy and aussie rules next season.
Here we are working on single leg stability in a controlled environment using the TRX. This allows nick to perform the movement well utilising the muscles involved in stabilising the pelvis.
I'm looking forward to seeing nick progress back onto the footy field soon.
Great to see how far this guy has come over the last month.
Since Tom Steinfort first came to see me his Squat has improved 10 fold. While there is still some work to do on improving his right knee stability. He has come to a point now, where if he keeps up the 1 percenters with his mobility home work. We will be strength testing in a couple weeks.
Stay tuned to see how he goes then.
Awesome to have Campbell Walker back in house today to go through his AFL specific initial testing as he starts offseason work.
He hit a Squat PB with a 110kg 3RM after a couple weeks off after finishing a massive 2017, including:
1. Return from ACL rehab ✔
2. Senior football debut for Redland Football Club ✔
3. NEAFL premiership with Brisbane Lions reserves ✔
And now with even bigger plans for 2018. I can't wait to see what he's capable of.
Great to see the improvements that Hal Cozens has made over the last few weeks.
Here he's working on Rotator cuff control for better shoulder stability over head.
Moving forward Hal will be working with Mitch Dhnaram - Accredited Exercise Physiologist to finish his shoulder rehab as he goes through a strength block to ensure that he has built a tolerance to heavy loads over a sustained period.
Brianna Kerwick hitting PBs with 2 body weight chin ups this morning.
Still a bit of work to do on getting good scap retraction for best technique. But a massive improvement from Bri being unable to do any form of chin up a couple months ago.
Looking forward to working with her on getting leaner coming into summer.
Great to have Mark Wrigley going back over head with his training.
It's been a long road post shoulder reconstruction. But through consistency in his rehab work Mark has developed the strength through the shoulder stabalisers to complete this movement.
Moving forward Mark will be working on developing over head strength as well as leg strength and stability so that he can run for longer periods without resting.
Good to have @buddhajano back in house this evening to get back into developing better shoulder control and stability.
Here you can see the difference in Jane's left shoulder blade on a good vs bad rep.
In the 2nd rep we see much more retraction and depression with the shoulder blade moving in and down.
If we can contintue to replicate this over the coming weeks we will prevent Jane's pain from returning and allow her to continue to get stronger.
Working with James Brant from Yeronga Sth Brisbane Football Club after a couple years of niggling injuries.
We released his hips and are working on improving squat mechanics so that we can get him under the bar lifting significant weight.
If we can build some strength through this off season James will be set to have a solid year on the field.
Chris Lyon building a strong base with mini banded Back Squats.
The miniband will improve his squat by
1. Giving greater feedback around knee position
2. Overloading hip stabalisers the glutes for a more effective squat
Look out for Chris in the 2018 Yeronga Sth Brisbane Football Club squad
Initial Strength Testing with James Brant of Yeronga Sth Brisbane Football Club
Looking forward to working with this self confessed old guy to impove his change of direction this off season.
Working with Chris Lyon from Yeronga Sth Brisbane Football Club on developing hip extension strength.
Working on 3/4 deadlifts to build hip extension strength and maintaining neutral spine position while Chris works on his mobility to get to the floor in the coming weeks.
Good Luck to Campbell Walker playing in the NEAFL Grand Final qualifier at The Gabba for the Brisbane Lions Reserves today against Sydney University Australian National Football Club.
Being selected in this game is a testament to the hard work Campbell has put in over the last 2 years after missing most of last year with an ACL injury.
Here he's working on developing overhead strength so he can be more competitive in the air.
It's free admission to the game do check out the NEAFL page for more details.
