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melbourneathletic

Our 16-Week training plan for Pro-Boxer @mmasonsmi

Our 16-Week training plan for Pro-Boxer @mmasonsmith who’s on a massive card March 13th.
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I feel sometimes we try to be too elaborate and sexy with periodisation and programming. This might not be the perfect plan to some, but for Mason’s team (himself, boxing coach, training partners, + us) it’s simple and easy to understand so they can completely “buy-in” to it. The terminology isn’t exactly to the book, but as a coach I’m not the one who needs getting across the line.
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Having all stakeholders know what training focus/phase they’re in makes it easier for us to prevent burnout and really maximise adaptions as they roll into the next block and ultimately his fight night.
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Looking forward to a massive 16-week block and a big W on March 13th.
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Let’s GOOOO!!! 💪🏻

Running Programs Available 🏃🏻 . Get in touch

Running Programs Available 🏃🏻
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Get in touch with us to improve your game next season by increasing your aerobic and anaerobic capacity via our running programs! We cater for all different fitness levels and time available to complete the program!
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DM Us now to lock yours in!✅

Gyms are back and that means pre-season is right a

Gyms are back and that means pre-season is right around the corner! 🏋🏻‍♂️
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Regardless of what sport you play, we can get you prepared to maximise your performance this season!
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Be ready to impress this pre-season! 💯

Both Adam and Lachie jumped on board with us a few

Both Adam and Lachie jumped on board with us a few weeks ago with similar pre season goals.
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Pre Season Goals:
1. Get Stronger
2. Be Powerful & Explosive
3. Play at highest possible level
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After putting in the work they have achieved and improved dramatically in only a short amount of time
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So Far they have both:
1. Increased Squat by 30kg
2. Increased Trap Bar DL by 30kg
3. Increased Bench by 25kg
4. Increased Hip Thrust by 20kg
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Most importantly they both are feeling as good and more prepared then they ever have felt before!

Huge news from our guy James Anthony who has accep

Huge news from our guy James Anthony who has accepted an offer from GB Junior Cycling Academy in Italy! He’ll be heading over to Italy in 2021 for the European cycling season to ride with the GB team.
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An awesome opportunity for James who has been working with us and the guru @samlesliept from MyPhysio for the last 12-18 months, what an amazing feat for him and us as a team.
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Now for 6-months of work and hopefully some success at the Nationals.
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You ripper 💪🏻🚴
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Head over to @brunswick_cc to listen to the full video!

Working on your jump & land mechanics 🧘🏻‍♂️
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The importance of jump and land mechanics can often be dismissed or pushed aside when structuring a strength session in a team environment. @melbourneathletic we have the ability to focus time during our 1 on 1 performance sessions to improve and educate our athletes about the impact correct jump and land mechanics have on their game.
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If you want to improve on the 1%’s this pre season then get in touch with us💪🏼

How to prepare for a AFL combine testing day?🏉

How to prepare for a AFL combine testing day?🏉
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With the pre-season shaping up to be just around the corner, we @melbourneathletic are getting our youth AFL athletes in prime shape to smash any testing sessions there club might throw at them!
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We have the ability to compare against gold standard tests with athletes that are the best in their field. Through our structured Strength & Conditioning sessions we introduce exercises that focus on generating greater force output with the ground to increase jump height. Combined with strength exercises such as the squat to build and strengthen muscles that contribute to the jump movement.
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Be prepared this pre-season to beat your team mates in jump height, strength, power, sprints and time trials! 💪🏼

You can make it really hard for yourself…🥵 O

You can make it really hard for yourself...🥵

Or you can keep it simple and get results 🤗

Do you want personalised guidance on how to nail the basics in your day to day life? Get in touch through our DMs!

Huge welcome to our latest youth athlete @lachiesm

Huge welcome to our latest youth athlete @lachiesmith___ jumping on board with us for the 2021 preseason!
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Lachie is our latest gun footballer representing both the Western Jets and Werribee Districts footy club. We are really keen to have the opportunity to take Lachie’s game to the next level! 🏉

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!

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