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The Squat

With many variations of the squat there is one to fit everyone program! Here we see coach @masterstrength_ performing box squats with a safety bar. The safety bar is a great tool for those who struggle with shoulder mobility or are recovering from shoulders injuries which may limit ROM.
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Benefits of the safety bar:
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✅Improves technique
✅Less stress through the shoulders
✅Transferable to others lifts
✅Safe & Comfortable
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If you’re an athlete looking to take your performance to the next level, DM or email to see how we can help!
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Coach @camgalati
 

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Why Use Chains?

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Why Use Chains?

Why Use Chains?

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✅ Good way to learn to explode the bar on the concentric

✅ As you raise the bar up, the chain weight increases making the load heavier

✅ They alter the strength curve, typically the weight is hardest in the bottom position and gets easier at you raise

✅ They greatly reduce the natural acceleration that occurs as you raise

✅ They’re also known as accomodating resistance

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The key is to know: when/why/how to use chains at the right time and who its applicable for.

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Odds are you probably don’t need them right now in your development

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Coach @masterstrength_

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Is Your Flexibility Letting You Down?

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Is Your Flexibility Letting You Down?

Is Your Flexibility Letting You Down?

 

Let me start by saying, I know the feeling.

 

Being so tight that tying your shoe laces is a battle.

 

Sitting crosslegged genuinely feels like you’re becoming a human pretzel.

 

Or that seeing people squat ass to grass gives you that “What the fuck moment” in your head.

 

Let me assure you that those feelings can subside over time, but only if you take action on them.

 

If you resonate with the top two points Im making, chances are flexibility is an issue for you.

 

Why improving flexibility and mobility is important for you:

 

  • It reduces pain and soreness
  • It improves your posture
  • It makes you feel good
  • It allows you to perform at a higher level.

 

It might be disappointing to hear that improving flexibility isn’t a quick fix.

 

Its occurred from years and possibly decades of not taking care of your body correctly.

 

That can be hard to hear, I know… I was in the same boat.

 

A few stretches once off isn’t going to do much.

 

For me, Yoga seems a good option because its forced stretching that you can’t escape from.

 

Its not like you’re going to get up 10mins and say “I’m bored Im out”.

 

Trust me, I’ve felt like that in numerous classes.

 

I solely do yoga for that reason, it forces me to stretch and I can’t get away from it.

 

Heres a few strategies to improve your flexibility:

 

  1. Commit to a min of 10min of stretching per day

 

The reason I only prescribe 10 mins is simple, once you’ve started something you’re more likely to keep going. If I tell you to do 90 min of stretching each day the most likely response I will get is “F*** ***”.

 

  1. Join a gym that has an emphasis on flexibility & mobility

 

Any great strength & conditioning facility will emphasise the importance of being supple, it will be built into their routine and how they operate.

 

All you have to do is show up.

 

  1. Join a yoga joint.

 

As I mentioned before, you’re literally forced into stretching. There. Is. No. Escape.

 

Stretching and keeping supple is a simple way of enhancing your performance, quality of life and decreasing your chance of injuries.

 

Like anything in life, it takes commitment and effort to get something out of it.

 

Coach Tim @masterstrength_

 

 

 

 

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5 Things That Matter When Getting Results ✅

5 Things That Matter When Getting Results ✅
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✅1. Accumulation is key

You need to train…consistently, often and more than you think.

To attain something you’ve never had you need to do something you’ve never done.

Hitting your regular 2-3 sessions per week with no structure is going to get you nowhere fast.
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✅2. You need to make time not excuses. “Im too busy” “I’ve got too much going on”

If its important to you, you will make time.
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✅3. Nutrition is one of the keys

Along with: sleep, water intake, following a program, following a structured program, water intake, reducing your stress… your nutrition intake will dictate the results you achieve.
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✅4. Don’t write your own programs

Even some of the best strength coaches in the world don’t write their own programs.

Why?

Its not because they don’t have the knowledge.

Heres a few reasons:

A) As humans we do what we like and what we’re comfortable with
B) Its good to change it up
C) Everyone needs a coach
D) Nothing good happens by staying in your comfort zone.
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✅5. Count your calories

You can still over eat on “healthy food”

Knowing how much you’re consuming and how much you should be consuming is key.

The basics work in most cases, practical advise is your best friend when chasing fitness goals.

Ask yourself, “Is my current level of action going to get me my desired result?” Coach T

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ACL Rehab Return To Play: Are you ready?

ACL Rehab Return To Play: Are you ready?
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Australia has the second highest rate of ACL injuries in the world.
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Australia has more than 10,000 surgical knee reconstructions every year.
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This figure is rising 5-6% per year.
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Did you know you’re 4x more likely to re-injure your ACL a second time if you don’t pass some basic testing criteria?
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Key quantitative tests as proposed by Kyritsis et al. 2016:
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✅ Less than 10% difference between limbs on various hoping tests
✅ Less than 11 seconds on agility T-test
✅ Strength ratio between quadriceps no greater than 10%
✅ Strength ratio between quadriceps and hamstrings of 1.5:1.0
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Passing a few simple tests means you are 4x less likely to re-injure an ACL.
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Some proposed qualitative questions:
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✅ Does the athlete have confidence through: jumping, change of direction, sprinting & deceleration?
✅ Does the athlete feel a noticeable difference between the injured and non-injured limb?
✅ Does the athlete feel confident to return to contact sport?
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The best ACL rehab I’ve seen was a physical and mental transformation, the mental aspect should not be disregarded.
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Don’t guess your return to play, use both measurable and non-measurable outcomes!
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With these kind of alarming figures plaguing Australian sport, can more be done in the prevention of this?
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Could sporting clubs be taking basic measures to help prevention?
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The basics aren’t rocket science, merely a process of engaging a professional and adhering to a pre-hab protocol.
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We love helping injured athletes get back to full fitness & return to play.
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DM or visit www.helixsp.com for more information
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Coach Tim

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⚡You are in charge of your mind, therefore your life⚡

⚡You are in charge of your mind, therefore your life⚡
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Ill speak on a topic/demographic I know really well: Athletes & Mindset
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I am super grateful to have worked with a massive range of athletes from: NCAA Champions, All Americans, Olympians etc.
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The ones who have got it:
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✅ Take responsibility for their actions, outcomes and life.
✅ Leave no stone unturned in their desire for greatness.
✅ Don’t make excuses on why they can’t.
✅ Find a way to turn any situation into a good one.
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In a time of competition to succeed is takes not only a highly skilled athlete but also a need to have something between the ears.
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The same in non-athletes, the same qualities are identical in high achievers and individuals that get results.
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Look to those that have paved the way before you, there are no secrets.
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Success leaves clues
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Coach @masterstrength_ #starkeistkonig

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VERTICAL JUMP PERFORMANCE.

VERTICAL JUMP PERFORMANCE. ———————————————————
Using different methods to increase your vertical jump can be complicated and confusing. 
How well you produce vertical force will often be decided by a variety of different factors. There are a million ways to skin a cat, but if we are looking for some basics that can get the ball rolling, maybe take these factors into consideration permanently. ———————————————————
Heres 3 quick tips to improve your vert!

1. JUMP JUMP JUMP: Too be good at jumping, you have to jump 🤾‍♂️ jumping is a skill, so allow skill acquisition phases to take place . If jumping properly and quickly is something new for you, developing a correct movement pattern is just as important as trying to maximise power work/rest ratios. Adding a higher amount of reps and reducing sets can allow us to acquire basics of the skill quickly through repetition jumps.
2. STRENGTH IS KING: Biased I know! Different athletes will respond differently to training stimulus. However, if you want to increase your vertical and you don’t specifically train strength, maybe start!! Usually common knowledge these days, but increasing your strength will not only help increase the rate at which you produce force, it can also assist in increasing the elastic potential of your muscles and tendons. 
3. BOO! Aim to move like someone just scared you. Develop the skill that allows you to perform plyometrics and powerful movements like a reflex. Its not easy, but one of the worst things you can do to develop your explosiveness, is to just go through the motions of your specific exercises. Develop your technique obviously, but get the CNS firing !!
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Coach @harrisonmcbriar

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5 Reasons Why You Need To Train In A Good Community (Gym)

5 Reasons Why You Need To Train In A Good Community (Gym)
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1. Social isolation is one of the biggest factors in suicide/mental illness
2. You train harder with a community of likeminded people supporting you
3. Training by yourself is boring
4. You are the sum of the 5 people you spend the most time with, surround yourself with people where you want to be (stronger, fitter, smarter etc)
5. You make new friends, ones that are actually good for you and not bad influences
6. Banter makes working out easier
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Have I missed anything? Comment Below!
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Coach @masterstrength_ #starkeistkonig

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📍Power Training & Athletes📍

📍Power Training & Athletes📍
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Footballer Stu working through banded broad jumps & dynamic step up on his Dynamic Effort Lowerbody Session
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Why Dynamic Effort/Power Days For Our Athletes:
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✅ CNS Activation & Potentiation
✅ Train the body to produce POWER
✅ Develop motor unit efficiency
✅ Develop skill at submit weight
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If you’re an athlete and want to take your performance and training to the next level, DM or email.
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Coach @masterstrength_ #starkeistkonig

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New Year, New You?

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New Year, New You?

Is 2018 going to be another year of disappointment or actually hitting your goals? 
New Year New You!? So you want to look better, feel better and move better?

So does everyone else.

1st of Jan, a bunch of resolutions will contain looking, feeling and moving better.

The big reasons why most fail at these: no consistency, no accountability and lack of knowledge.

The third one can be painful to hear…

The more I learn, the more I learn about how much I don’t know.

But thats all a part of the process.

What I do know is how to get you looking better, feeling better and moving better.

For my own struggles with business or mindset, I seek out professional help when I need it.

Its always worth it.

Key to any fitness endeavour is using professional help.

A serious portion of people who have those fitness related resolutions will hit the same roadblocks.. - Blow it out with booze socially
- Eat junk, not prepare food
- Continue with bad influences
- Priorities short term joy
- Mindset
- Self sabotage
- + excuses

We’re creatures of habit

We do what we’re used to

It can be hard to break a bad lifestyle

Possible, but you need the support network and knowledge.

Whats your fitness goal for 2018? What will you do differently this year? This IS your year.

Coach Tim

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