JB Coaching

You're already making the effort to get to the gym and going through your program.

You may aswell make the most of it by getting in a good source of carbs and super charge your workout.

Getting in a good dose of carbs is going to jack up your energy and help you performance at a high level.

Now I love banana's, juice or even lollies as my pre training meal to stack those juicy carbs.

What's your go to source for carbs pre training?




joshbates

Coming off a huge weekend at nationals and taking these 3 lads to their first national level comp.

It was an incredible weekend, and a massive effort from the boys, volunteers, judges and staff.
Couldn't ask for a better weekend.

Everyone showed up on the day and showcased that all the training was worth it.

finished 5th with a 567.5kg total and a ballsy final deadlift pull at 262.5kg

had a better comp than we expected, training had been a little rough so the plan was to enjoy the experience and just take what was there on the day. We were able to grab a bench PB 132.5kg and got called on depth for his squat PB of 192.5kg.

came in off one of the hottest streaks of training and put together a great total of 500kg with technical missed on his 180kg squat & 225kg Deadlift PBs.

Time to rest and get back to the drawing board to build and come back even stronger for 2024 nationals 👊💪😎

Improve your training and your results by taking your pre workout nutrition seriously.

We suggest having simple carbs & caffeine 30-60mins prior to training to get the most out of your session.

Great effort from the boys over the weekend at Deadlift Only comp.

They all did an incredible job and managed to come away with some very impressive and we'll deserved PB's.

Training the past couple of weeks was tough and the boys stepped up to the challenge and the work paid off big time.

Chris Sommers 220kg
Reece Farr 220kg (5kg+)
Jack Innes 215kg (10kg+)

Unfortunately both Jamie & Josh didn't make it to the platform but both put in massive efforts throughout their training and definitely would of come away with a couple of PB's aswell.

Bring on 2023 👊

Another incredible year for JB Coaching.

So many new faces, alot of laughs and we can't forget about all the PB's, 2022 you've been amazing.

2023 is going to be insane, excited to watch our community grow and just how strong all of them are going to get 👊🥹

Strength Club

What's is it and whats involved?

Strength Club is built on 3 pillars that we feel are super important to the success of your training

TRAINING
NUTRITION
COMMUNITY

TRAINING
Our training revolves around the Squat, Bench & Deadlift
With 3 scheduled training days per week.

2 of the 3 days are done inside of our semi private sessions under the guidance of myself.

Your last session is done in your own time and is typically alot lighter and required alot less technique.

NUTRITION
Performance and recovery is at the centre of our nutrition approach which also has creates amazing changes in the muscle/fat stores.

For Accountability we have weekly feedback to make sure your staying on track.
We look at Intake, steps, water, sleep, stress etc.

COMMUNITY
I feel strongly that one of the best parts about strength club is the community that we've been able to build.

We have team testing at the end of every training block along with breakfast for everyone.

Everything we do in Strength Club is too make your experience in the gym a positive one and something that you look forward too each week.

If you're ready to make a change and actually enjoy the process of training and smashing your goals.
Then send me a DM today and lets get you down for a trial session.

EFFORT over EVERYTHING

People put too much emphasis on the number they're lifting and less time highlighting the level of effort they're putting In.

To me the level of effort you put in trump's absolutely everything.

You don't have to be the strongest, fittest or leanest, and the reality is that your never going to be.

BUT

You can put in the effort
The effort to get to your goals
The effort to be a better, stronger, leaner and fitter version of YOU.

RESULTS are nothing without EFFORT

Shoulders are a very intricate and complex joint
And they can do some incredible things,
It's no wonder why so many of you have so much pain while you train

But there is a way forward
A way in which you don’t need to be in pain
You can get stronger than you’ve ever been
AND
Do it without the constant pain in your shoulders

To do so we need to look at the way your shoulder functions
And ensure that your improve the 4 “gates”
Because the 4 gates is your key to pain free shoulders

Gate 1 - Thoracic mobility
Thoracic mobility refers to your ability to extension & rotate through your mid & upper back

The better your mobility through your upper back
The better your shoulder blades will move
Which reduces the tension built up on the shoulders

AKA pain free shoulders

Gate 2 - Scapular Control
Scapular control refers to your ability to move your shoulder blade through movements

You want to make sure you can move your shoulder blades
up - down - forward - back

If you can’t then it can cause impingement issues
Along with an over development of muscles

Improve your shoulder blade control & you reduce your pain

Gate 3 - Posterior Shoulder Strength
Posterior shoulder strength refers to the strength of the muscles at the back of your shoulder

We look at the Rear delt & Rotator cuff here
To make sure you have the strength for external rotation and stability

Getting stronger at the back of your shoulder will reduce ALOT of pain

Gate 4 - Shoulder Mobility
Shoulder mobility refers to how much movement you have through the shoulder.
When limited it can cause a number of issues
Which all relate back to pain.

The muscle we look at for shoulder mobility are
Chest - Lats - Bicep
With lats being the main culprit for most people

Improving the mobility through the lats, chest or biceps
Will allow for pain free movement

If you’re dealing with shoulder pain
Going through the 4 gates will result in pain free shoulders

If you’re looking to reduce pain and build strength in 2022
Then strength club is exactly what you’ve been looking for
DM us today and let's chat about how we can help you.

Mobility vs Stability

They’re thrown around alot these days
Yet it seems like its being butchered on the daily.

Most of you tend to over emphasis the need for mobility work
And tend to be in the camp that mobility work should be a constant thing

Instead we want to be looking at mobility work to solve a problem
It should be very specific
And it should be for a short duration
A couple weeks at most.
Not months and months on end

If you someone that has been doing the same mobility drills for months and months on end
Either its not fixing your problem or you don’t have a mobility issue to begin with.

This is where stability comes into play

Stability is grossly overlooked when it comes to reducing injury and making up better
Stability should be implemented ALOT more like mobility is
But with the same principles
IT SHOULD SOLVE A PROBLEM

For example
Someone that can’t hit depth in a squat
Very rarely do I find it to be a hip or ankle mobility issue

Instead in most cases I find that its actually a hip stability issue

And once we fix that issue EVERYTHING is better
There's less pain
There's more strength
There's confidence behind their movement

So start looking at WHY your doing what you're doing
Either MOBILITY or STABILITY
And be aware of the change that your looking to improve
If its not there after a couple of weeks
Either your not doing it right or the exercise isn’t the right one for you

For lower body my go to stability exercises are LUNGES
For upper body my go to stability exercises are O/H Presses

If you want to move better, reduce pain and feel stronger in 2022, reach out and let us help you achieve your goals. DM “Strong” and let's chat about how we can help.

Doing the same thing over & over but expecting a different result is the definition of insanity.

Why not try a different way
Why not try a better way
A way that actually works.

Ditch the endless cardio session & time on the treadmill
There not going to get you to your goals
Instead
Aim to build strength the right way
And watch your body transform for the better.

This is exactly what Leila did
She found her love for the gym again
Shes the strongest she's ever been
And has a new found confidence when it comes to training

Check out these results
Squatting - 100kg
Deadlifting - 140kg
Benching - 52kg

If you want to find a better way DM us "STRONG" today
and lets chat about how we can help you.

Are you looking to build strength?
Breathing is probably the last thing you think of that will make you stronger
But in reality it's a big piece of the puzzle

Breathing the right way is vitally important
It serves as the foundation for all strength to be built upon

Let's make this clear
I’m not saying that all you need to do is breath better
and your going to get world class strength
BUT
If you’re already a strong lifter
and have sh*tty breathing
Then fixing your breathing will make a massive difference

The aim with breathing is to build as much tension as possible
The more tension your able to create
The better you’re going to be at transferring the strength into the bar
AKA your going to need less strength to move the same weight

The way I teach this to clients is through a CAN analogy
When a can is full it will resist A LOT of force
But as soon as you empty the CAN
Its as fragile and weak
Your just like that CAN,
When you take a full breath
You can resist & produce A LOT of force
When you don’t have a full breath,
Your as fragile and weak as an empty CAN
**This is also how you get injured**

Next time your in the gym review your technique
And pay attention to how your breathing
You might just surprise yourself with how much it actually helps

We currently have a couple of open spaces for online coaching.
If you want to develop strength
Avoid and reduce injury
Then send us a DM today and let's talk about how we can help you

You've gotta earn your stripes on the bar

This would be one of the biggest mistakes I see on a daily basis

People coming into the gym and lifting weights that they have no right to even look at

Their technique is S**T
The weight is far too heavy
And their end up injuring themselves

All because they hadn't earned the right to attempt that weight.

Now i'm not saying you shouldn't lift heavy
I'm just saying that you need to be smart about it
And do the work first

You need to
BUILD the foundation
WORK on your technique
IMPROVE on your weak points

This is exactly what I did to Squat 270kg
I BUILT my foundation for squatting
I consistently WORKED on refining my technique
And I IMPROVED on any weaknesses I found along the way

The work I put in allowed me to squat 270kg
Successfully
&
Without injury

Theres no reason why you can't squat 270kg
or hit a massive PB on any of your lifts
But you need to put in the work first and earn your stripes

We currently have 2 spots avalible for online coaching, So if your ready to put in the work BUILD your foundation, WORK on your technique & IMPROVE on your weaknesses then reach out today and let discuss how we can help you.