Wednesday 4:30-6pm - $15 per athlete
Location: In the gym at Rotary
A power focused session with a mix of Strength, Technique, and Plyometrics
Olympic Lifts for Power development
Plyometics for Top Speed improvement
Strength for core stabililty (Abs) and power delivery (calves/achilles)
Strength and Power Testing
No age or ability restriction, both Beginners and Elite are welcome
We can test the following 8 movements
Medicine ball throw (3kg)
We get the following data for every rep
Speed after 100ms (acceleration)
Then we wack the data into a special program we built especially for you
Then you’ll know
What weight you should use if you want to become more powerful (it's usually not what you think)
Which exercises are you naturally best at
Which exercises do you need to work harder on
How do you compare against the group average of others at the club
A clear understanding of what you need to do to improve
If you’ve never done some (or all) of those exercises. No problem, it’s a good time to get started. We’ll teach you how to do them
Then you’ll need to train hard over the next 6 weeks so you can come back and do it again and see how much you've improved.
For an individual session - limited availability
One on one sessions are available for a fee of $60 per hourly session
Sessions will depend on individual requirements
2018 60m M40 Australian Champion
2018 100m M40 Australian Champion
2018 200m M40 Australian Champion
2018 Long Jump M40 Australian Champion
2018 Australian Masters Championships - Sprint Champion of Champions
2017 60m M40 Australian Champion
2017 100m M40 Australian Champion
2017 200m M40 Australian Champion
2017 400m M40 Australian Champion
2017 Winner NSW State Masters Weightlifting Championships (94kg class)
2016 60m M40 Australian Champion
2016 100m M40 Australian Champion
2015 60m M35 Australian Champion
2015 100m M35 Australian Champion
2015 Winner NSW State Masters Weightlifting Championships (105kg class)
M35 60m NSW Record 7.23s
M35 60m Indoor Australian Record 7.38s
M35 Decathlon NSW Record 5407 Points
M40 60m Indoor Australian Record 7.21s
M40 100m Australian Record 10.85s
M40 200m Australian Record 22.03s
M40 200m Indoor Australian Record 23.53s
M40 400m NSW Record 50.33s
M40 60m Australian Record 7.14s
What is Power?
Power is just co-ordination.
It's every muscle fibre firing at that exactly same time to produce a more force at a faster rate.
Power training involves improving the relationship between your muscle fibres so they can work together better.
If the resistance is too light, not enough muscles fibres get involved. It's a waste of time. Sorry!
If the resistance is really heavy the muscle fibres work together well, but they don't learn to do it fast enough.
If the resistance is just right, then the muscle fibres work together in the most majestic fashion to produce POWER
Step One: Find your POWER ZONE
We scientifically measure your power to find your Power Zone
This is the weight where you produce most power.
Step Two: Train in your POWER ZONE
This will quickly improve your explosiveness in the gym and on the track
Results are tracked, monitored and constantly tweaked.
Step Three: Improve your DELIVERY SYSTEM
With a sudden increase in power your hips, calves and achilles get hit hard
We anticipate this by proactively strengthening and improving stability