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melbourneathletic

Big welcome to @bridie_kennedy who has jumped on b

Big welcome to @bridie_kennedy who has jumped on board with us to Physically Prepare her for the 2021 season!
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Bridie has formerly played at the highest level after being drafted to Carlton AFLW, and is now currently with Williamstown in the VFLW. Really looking forward to seeing where she can take herself over the next 6-months 💪🏻🏈

Teaching the Basics no matter the environment 💯

Teaching the Basics no matter the environment 💯
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Whether our coaches are training their athletes in the gym or in our backyard setup we will always begin with the basics. Our environment has changed but that doesn’t mean the quality of coaching and feedback has. A smaller and more private environment allows us to maintain a constant focus on our athletes to help them achieve their desired performance goals. Both of these videos were filmed during their 1st session with respective athletes.
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Our coaches are professionals in the role as Strength & Conditioning coaches, even through current tricky circumstances with less resources and space.
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Flick us a message and let’s starting talking about how your pre-season can look!

Massive welcome to @adam_riz. Adam jumped on board

Massive welcome to @adam_riz. Adam jumped on board to build both upper and lower body strength, in preparation for upcoming senior division games in the National Premier League.
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Adam is looking to take his game to the next level and we are excited to be working with an emerging athlete who is so motivated and invested! ⚽️

We couldn’t be happier with hitting the 1k follo

We couldn’t be happier with hitting the 1k follower milestone 🙏🏼
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Thank you all for the support over the last couple of years, we are really building momentum closing out this year!
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From the team @melbourneathletic thank you for letting us build and grow a culture for our athletes to achieve success in 🏆

Welcome aboard you gun @mattstephens0n. Matt comes

Welcome aboard you gun @mattstephens0n. Matt comes to us to properly rehabilitate an ankle injury and physically prepare himself for upcoming years in State-Level programs.
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Matt is a Vic Schoolboy representative who is looking to take his footy to the next level. A ripping kid who we’re really looking forward to working with!
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Let’s gooooo 💪🏻

With sport nearing a return in Victoria, it is imp

With sport nearing a return in Victoria, it is important to continue (or start) strength training, and integrate it into your routine
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@melbourneathletic have been super proud to work with different teams and organisations over the journey
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Our hot tip now, is to start preparing to play rather than exercising for the sake of exercising
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Drop a DM for a consultation for yourself or your team

Struggling to picture how our outdoor sessions are

Struggling to picture how our outdoor sessions are structured? 🏃🏼‍♀️🏋🏻‍♂️
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We focus on both key strength movement patterns dependant on our athletes chosen sport and performance goals! A conditioning component can also be included which can be seen with our youth athlete Logan practising his stationary starts with our @fusionsportinc speed gates. This exact software is used at all elite sporting levels all around Australia. Our coaches use these with our athletes to test speed over certain distances, COD drill completion times and agility drills.
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If you want to get ahead of the rest this upcoming season with the use of our speed gates then get in touch with us!

Touching on our story last night; it’s great to

Touching on our story last night; it’s great to be back helping our guys/girls this week. But what’s better is the drive, commitment and culture we’re creating at MA. Without trying to boast; basically every athlete & client (9.5/10) we were working with previously has been in contact about how they can get back to training, whether that’s in person or via online programming. Secondly the commitment of our guys to their online training programs over the last 3-4 months has been nothing but elite.
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We’re truly blessed with the community of guys, girls, youth, seniors & general pop that we work with and are continuing to grow and build something special culturally.
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You’re all legends 💪🏻
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Here’s a brief snapshot from some of our sessions this week 📷

What benefits can be gained from foam rolling? 🤔
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The biggest advantages that can be achieved is predominantly around an increase of range of motion. Foam rolling has a similar comparison to a single bout of exercise and has no impact on muscle strength or jump height.
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A quick and easy way to get in 10 minutes of foam rolling a day is completing it in the morning and at night / after training. This allows for your body to start and maintain a good recovery routine day to day. 🏆
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Another awesome study by @ylmsportscience 👏🏻

✅ Outdoor Sessions are back ✅ . With the lates

✅ Outdoor Sessions are back ✅
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With the latest updates our coaches are back up and running outdoor sessions with anybody who would like to get a head start before the gyms reopen in a few weeks!
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Get in touch with us to find out more and to lock in a session 🏋🏻‍♂️
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Let’s gooooooo 💯

VBT – 4 Week Update . For the last 4 weeks I’ve

VBT - 4 Week Update
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For the last 4 weeks I’ve included a “power” focussed Bench session using our @trainwithpush band to track my rep velocity. Without a doubt the most interesting finding was how much more attentive I was to each rep due to the instant feedback and how much more I focused on the link between mind-muscle.
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From week 1-4 my average set velocity went up 26%, and a major contributing factor was the instant VBT feedback.
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My average set velocities were;
Week 1: .66m/s
Week 2: .81m/s
Week 3: .78m/s (went too hard on my heavy sets earlier in the week)
Week 4: .83m/s
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Conclusions: using velocity based tracking measures definitely improve in-set power + there’s no such thing as too much bench. After the initial spike in velocity in week 2 I did seem to plateau a bit, so I’ll need to play around with different plyo variations in my warm ups in the future. I was also much more consistent with my reps which you can see in the next slide (top = week 1, bottom week 4)
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Might try this for a lower lift next if I can find the motivation!

🏅 Back to back MVP 🏆 . Strength training can

🏅 Back to back MVP 🏆
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Strength training can aid an athlete in many ways across the course of their career. Increase in strength, speed, power and reduced injury rate are amongst the most common. These attributes allows the athlete to achieve and perform at their best which may possibly lead to championships or individual accolades. 💯
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giannis_an34 has achieved back to back MVP awards in the NBA. The second shot was taken back in 2013 the third in 2017. An increase of 18kg in total weight shows how strength training can adapt the body purely physiologically. Two years after that photo he would go on to win his first MVP award. 🏋🏻‍♂️
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It’s a long process that won’t happen over night but if somebody learns the basics and masters them, then they have given themselves their best shot at success! 🏀
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Let Giannis be the inspiration you are looking for during these times, put the work in and results will come ⛹🏻

In a high performance environment, knowing why and

In a high performance environment, knowing why and how we are training is vital. If we want to get better at something, we need measurable and repeatable processes that can help us get from A to B. 🏃🏻
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Quite often in preparation for a new season, clubs and teams will tell you to get the k's in your legs, and you often just go for a run - and a run is good, but it's not the greatest or most practical way to prepare for sport 💯
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Coach @jpfoord is using a @playertek unit from @catapultsports in an effort to guide his running program, over the next few weeks, we will delve into some of the statistics that show you how our programs develop a more robust engine for running and how we can better prepare you for the upcoming season 🏅
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These pictures provide an insight into two items, total kilometres covered (which are super similar in the #LISS session (Low intensity steady state) and the #MAS session (Maximum aerobic Speed) and maximum speed hit in throughout the session... and we all know speed is king in team sport 🏉
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Not only did the MAS session produce a top speed 48% faster than the LISS session it also had a lot more opportunities to accelerate and decelerate... more to come 🏆

Coaches PD Session 💯 . Last week our team @melb

Coaches PD Session 💯
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Last week our team @melbourneathletic were lucky enough to have @mtaylor_sportscience from athleteperformance_ed speak to us about Running for Performance, Rehab and Life.
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Have a look at few snippets of what was discussed and spoken about throughout the session! Although our coaches haven’t been able to take sessions throughout this lockdown, we have maintained a strong focus on continuing and progressing our coaches education of Strength & Conditioning philosophies! 🏅

How do we know if we’re ACTUALLY getting more po

How do we know if we’re ACTUALLY getting more powerful?
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Improving our Strength can be tracked through adding plates on the bar, or improving our RM for those without force plates. Speed and Power are at the top of the list when it comes to qualities all athletes want to improve on, but how can we track these improvements over time and see results? At the end of the day we want to be moving as much resistance (force/weight) as quickly as we can.
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At MA we integrate Velocity Based Training into our Programming when best suited using our @trainwithpush band, which is usually for baseline data, re-testing and during power-based sessions.
With a little inspo from @samlesliept last week I’ve decided to use an Undulating approach to my Bench (1x Heavy/1x Power day) and track my improvements for 4-5 weeks.
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Week 1 my average velocity was .66m/s across 4 sets, Week 2 I’ve already improved to .81m/s across the 4 sets ✅
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Using this software it provides us with instant feedback in-set, which improves our output and the connection between mind-muscle.
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I’m lifting 60% of my 1RM in this video (which is a sad number 😥), and am ahead of the average of .77m/s as per VBT Guide 1.
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Keen to see how much this training method improves my overall Strength. Stay tuned

How are you spending your extra time in ISO? . Jus

How are you spending your extra time in ISO?
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Just on the couch or not doing much?
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How about getting those arms pumping for not only a great feeling physically but also mentally. Everybody loves the cheeky bicep curl set at the end of a workout so why stop this during ISO?
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Something as simple as curls starts to stimulate your body; stimulating your brain with those feel good endorphins.
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It’s not the be all and end all when getting in your hour of exercise but it’s something to change your routine up from day to day!

🏆 Hitting goals through Isolation 🏆 . This i

🏆 Hitting goals through Isolation 🏆
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This is our State Rugby player Manuel squatting in early May. Since this day he has completed a few strength blocks with trainer @michaelculliver
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As a result for his hard work he has now got his 1RM from 140kg to 160kg. Now transitioning into a lower intensity block of joint stability/health (ankle/hip/shoulder) and keeping the main lifts lighter with more range 🏋🏻‍♂️

💯 Home Strength Programming Tailored for you! 💯
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🏋🏻‍♀️Get in touch with us to enquire about getting yours today! 🏋🏻‍♂️

⚠️ Catching up with our coaches⚠️ . ✅ Ha

⚠️ Catching up with our coaches⚠️
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✅ Have a listen to one of our head coaches @j_sanseviero talk about how he is getting through this second ISO phase and how @melbourneathletic can keep you involved and invested in your training.
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💯 If you’re interested in our Zoom Online sessions or a program then get in touch with us today!

🏋🏻‍♂️ The importance of basics 🏋🏻‍♂️
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The infograph above highlights the importance of developing technique through the correct increase to intensity and volume!
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“ Irrespective of age, well coached progressive strength training adhering strictly to correct technique can then be periodised with a long term athletic development program. “
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Down @melbourneathletic we follow a similar philosophy with our youth athletes. We emphasise the importance of learning all movements without load and then slowly add load to progress intensity and volume.
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Our youth athletes can take part in both 1 on 1 performance sessions and / or an online program focusing on their development of strength & Conditioning.

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