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Outdoor sessions are back @melbourneathletic . Ge

Outdoor sessions are back @melbourneathletic
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Get in touch with us if you’re keen on getting back into the swing of things with a focus on either running technique or strength!

Britain’s 18-year-old phenom Emma Raducanu this

Britain’s 18-year-old phenom Emma Raducanu this weekend became the first player to win a Grand Slam after having to gain entry through the qualifying draw. Just two months after playing her first tour-level match, Raducanu has become a household name in tennis circles, not dropping a single set in ten matches.

Her run in New York was driven by her unshakeable “inner-belief” and “self-confidence”

Standing at 5’8”, Raducanu is extremely strong and is a fan of sharing clips of her gruelling weight training and gym regime on Instagram.

Her self-belief comes from knowing she has done the training and physical preparation to be ready for the biggest challenges. According to British teammate Heather Watson, Emma hip-thrusts 200kg, which she says, “most of the guys couldn’t do”.

Add to all this that Raducanu is still a full-time student, achieving an ‘A’ in economics and maths, and we gain a clear picture of what a committed, well-rounded athlete Raducanu is at only 18 years of age.

📸 From NBC News.

With season 2021 coming to a close in the past few

With season 2021 coming to a close in the past few days, what is the next step for athletes across all levels?

Reflection is a good place to start as we can identify 3 aspects of your past season and how we can use this to improve on the next season

1. What did I do well?
2. What can I do better?
3. What is my main focus going forward into preseason?

Take time to answer these questions as they will give you as an athlete a clearer picture and focus of what to work on when you are back in the gym! Motivation levels might be extremely low right now but an important part of this process is acceptance and understanding to then be able to go again and work hard when the time has come.
Photo: Chris Cooper

What is the key to Cristiano Ronaldo’s extraordi

What is the key to Cristiano Ronaldo’s extraordinary longevity? At 36 years old and showing no signs of slowing down, Ronaldo is joining sporting legends such as LeBron James, Rafael Nadal and Tom Brady in changing expectations on athlete longevity.

Ronaldo made a commitment as a teenager to regular exercise and workouts, training 3-4 hours, five days a week to maintain his fitness. Ronaldo also emphasises the importance of warming down, having invested heavily in a Cryotherapy chamber and underwater treadmill to aid preparation and recovery.

Lastly, the Portuguese star speaks of proper sleep as essential to recovery, sleeping at least eight hours each night. Roger Federer and LeBron James take this a step further, regularly sleeping up to 12 hours a day to counter inflammation and wear-and-tear.

Heart Rate Monitoring Part 2🛑 . @coachdarrenzah

Heart Rate Monitoring Part 2🛑
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@coachdarrenzahra made the following recommendations when using a wrist HR monitor while exercising!

Are you struggling with structure for your lockdow

Are you struggling with structure for your lockdown running? We’re rolling out a running program for you all to help you stay motivated, keep progressing and take the guessing work out of each session!
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✅ 3 x Running Sessions per week, times/distance options for strong, medium and beginner runners
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✅ Variety with long & short interval runs + recovery run
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✅ Slow build up of progression to allow for week to week changes
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We’ll be rolling this program week to week until October. If you’re interested in setting yourself up for a big preseason then get in touch and we can get you started with the first week of running sessions!

Our Junior Sports Development Academy is the perfe

Our Junior Sports Development Academy is the perfect introduction to the gym setting for all junior sports players! 💪🏼
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With our next start date beginning once lockdown allows, we are opening up 5 spots for juniors who plays sport and are wanting to get quicker, stronger and more explosive! Get in touch with us if you’d like a program over lockdown to get you ready for your return to our academy! 🏆

With a majority of people using smart watches this

With a majority of people using smart watches this lockdown to track stats such as HR. Our research guru @coachdarrenzahra has identified just how accurate they really are! 🧐

Lockdown has made for a tough end to many female f

Lockdown has made for a tough end to many female footy seasons this year. Looking towards the 2022 season we have 3 spots remaining for female footballers who are wanting to get a head start on next season, with the program looking to reboot when lockdown is lifted. In the meantime our coaches are providing home-programs for the next 2-3 weeks, with the focus on maintaining strength from home.
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With testing that replicates an AFL combine and S&C coaches working at VFL level, this program is the perfect opportunity for all levels of female footy players! 💪🏼

With the warmer months approaching so too does the

With the warmer months approaching so too does the season of summer sports! Cricket, tennis, basketball & Netball will all kick off shortly for their summer leagues!

@melbourneathletic are really looking forward to working with a few of our junior athletes who compete weekly in these sports! We have been working on their speed, strength and movement competency to improve their game throughout the winter months. We are really looking forward to seeing what our athletes can achieve this upcoming season!

If you want to get a head start on pre season for a summer sport, get in touch to speak to one of our elite Strength & Conditioning Coaches! 🙌🏻

📸 credit: @essendonfc

This week our ADP Athletes re-tested their 20m spr

This week our ADP Athletes re-tested their 20m sprint, 5-10-5 and agility using our Fusion Sport speed gates. We also tested their lower body power through jump testing and upper body power with a weighted ball toss.
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From the results collected, we can now develop a program that will continually help our athletes in their next block of training. Even though the athletes play different sports or are at different levels in their training we can continually cater for different needs. Using progressions and regressions of exercises, all of the athletes can complete similar movements at their required intensity.
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We will re-test all our athletes in our program again at the end of the next block of training to identify further areas of improvement and growth.

What an incredible weekend in Tokyo it was for Aus

What an incredible weekend in Tokyo it was for Australia’s track and field athletes, led by Rohan Browning. Winning his heat in the 100m sprint with a personal best time, the 23-year-old Aussie showed he belonged with the world’s best by qualifying for the semi-finals.

It took years of hard work and dedication for Browning to achieve what he did in Tokyo. He trains six days per week, three to five hours each day. Browning describes the pursuit of excellence in training as “a test of character… a test of pushing yourself to your own physical limit”.

It was incredible to see Browning's lifetime of hard work pay off on the world's biggest stage!

We're always looking for ways to better the experi

We're always looking for ways to better the experience each of our athletes have when they walk through the door. Something all our athletes complete before each session is wellness reporting, which we believe is important for two reasons.

Firstly, and most important, is gaining a better understanding of each athlete’s circumstances away from the gym and how this can affect performance: how they sleep, how they eat, how stressed they are, what stresses them out, and how we can help them. Having these conversations builds trust between athlete and coach and although we aren't counselors, helping our athletes with life advice and sometimes just listening plays a huge part in their buy-in to us.

2. Having "red flags" set up allows us to adjust session load (reduce weights etc) and reduce the likelihood of overloading.

Building strong relationships with our athletes is one of the keys to getting the best results, and our wellness reporting certainly aids that process.

Big day today with @westernjetsfc and @pointcookfc

Big day today with @westernjetsfc and @pointcookfc footballer @joshuakuppen1 smashing through his first testing session. Completing the 20m sprint, lower body and upper body power movements to assess a starting point for his first program to round out the remaining part of this season. With a big pre-season plan shaping up we are really looking forward to having Josh on board and excited to see what he can achieve over the next few months!

With Game 6 tomorrow and a chance for Giannis to w

With Game 6 tomorrow and a chance for Giannis to win his first NBA Championship, let's rewind 3 weeks ago when we all feared he'd potentially miss a year of basketball. To the casual viewer, it was impossible to imagine him playing again this season. Three weeks later, and the 26-year-old is producing one of the great NBA Finals series in recent memory.

The key to his timely recovery? Years of Physical Preparation in the bank, creating an incredibly robust athlete (and a gun medical team).

Giannis was praised by his coach and medical staff for the hours and hours of strength and conditioning work he had completed since entering the NBA as a skinny 18-year-old in 2013. Giannis is renowned for his ‘no stone unturned’ approach to preparing his body for the rigours of professional basketball. His reward? One win away from the ultimate prize: an NBA championship!

No matter what level of sport you're at, a structured S&C routine is imperative for your body to withstand the inevitable challenges of competitive sport.

Over the last 4-6 weeks we’ve integrated 20-30 m

Over the last 4-6 weeks we’ve integrated 20-30 minutes of speed & acceleration drills into our Thursday session for the Rugby boys. The change paid off last week with both the boys hitting 20m PB’s.
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@eman.tuariki - 3.08s ✅ (previous 3.15s)
David - 3.28 ✅ (previous 3.32s)
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Here are a few drills we’ve been working on to get better shapes and promote more efficient/explosive lower & upper body driving 🔥

⚠️ Women’s Football Program ⚠️ Coaches

⚠️ Women’s Football Program ⚠️

Coaches Josh and Georgia answer some recent FAQ’s about our women’s football program which kicks off next Wednesday. Interested in learning more or want to secure a spot? Send us a DM

On Saturday morning coach @j_sanseviero was given

On Saturday morning coach @j_sanseviero was given the opportunity to take a group of 15 residents from @wyndham_city through a presentation and exercise circuit highlighting how exercise can improve your quality of life!

Our @coachdarrenzahra on Cold Water Immersion: Co

Our @coachdarrenzahra on Cold Water Immersion:

Cold Water Immersion (CWI) also known as ice baths have become a very popular method to decrease recovery time and reduce delayed onset muscle soreness (DOMs).

CWI involves immersing body in water below 15 degrees for at least 10 minutes for greatest effectiveness.

Despite subjective reports of improved DOMs and lower rating of perceived exertion (RPE) post CWI, there is little objective evidence to prove why this is the case. There are a few theories about how CWI improves recovery including;

⚡Blood vessel constriction is thought to reduce blood flow to muscle reducing oedemas (swelling) and inflammatory responses
⚡Analesgic effect of cold water reduces nerve conductivity hence reducing pain perception
⚡Hydrostatic Pressure is essentially the pressure water has on the body when submerged. When body is submerged at hip level Hydrostatic Pressure forces fluids from lower extremities to upper body reducing exercise induced oedemas, increases displacement of waste products into bloodstream and increasing cardiac output.
⚡Placebo (still effective if you feel better)

There is still a lot of research to be done on CWI but it's short term reduction in DOMs and RPEs is beneficial to the athlete. The long term effects of CWI on blunting adaptions to exercise has not been fully established but some research suggests that continual CWI can lead to reduction in long term positive adaptations. This is why I personally suggest you only use CWI after competition (matches on weekend) to help promote recovery for training week and reduce localised oedemas obtained in competition. Can also been used in heavy schedules like tennis tournaments where recovery between matches is vital in short turnarounds. Research also suggests thermo-neutral (34=35c) may have just as good or even better effect on recovery as you are still obtaining Hydrostatic Pressure without constricting cardiovascular system as seen in CWI.

So I would suggest being submerged in thermo-neutral water regularly for recovery and using CWI after heavy competition to reduce muscle damage and improve recovery time between events.

📸 Credit: AFL PHOTOS

Melbourne Athletic is proud to announce our Women’s Football Program! Register your interest today. Limited spots available!

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