Overhaul Strength & Conditioning

-2025-
A year of massive changes. Saying hello to new beginnings, family members and challenges. Also saying goodbye to family members and phases of childhood, we weren’t quite ready to finish.

She said yes. We said hello to Billy. We said goodbye to kindy. We said hello to a little girl who replaced a toddler.

I ran. More than I’ve ever run in my life.

We got really clear on who and what matters in our life now, and for the future. 2025, you were a ride.

Bring on the adventure of 26!

- 13 -

Unlucky for some.

Time flies when you’re having fun. We said it after a year. 5 years and 10. I’m still not quite sure where the time goes….

It’s been a ride. There’s been tears and tantrums. Holidays. Adventures and so many pooches.

Then little miss unicorn came along and life went full throttle. I’ve lost count of how many’s we’ve told each other ‘I don’t want to do this life with anyone else’.

13 years and it still rings true.

I love you # # #

- WELL 2025 JUST GOT A WHOLE LOT MORE FUN -

Cats out of the bag - Duke can’t keep a secret 🤣

Kindy - started lat week - and all she wanted to do was tell everyone!

Our little family grows by 1 - so excited to meet the next member of our family ❤️

- BEST IN THE WORLD -

‘What’s the best program for…..’

‘Jumping higher?’

‘Running faster?’

Believe it or not - there isn’t one.

The best program in the world for your goal - is one that you will stick to. Day in. Day out.

You’ll show up. You’ll tick the box. Do the work. Amazingly the results come.

You like powerlifting? Great!

You like CrossFit? Great!

You love running? Great!

The old phrase ‘find what you love and you’ll never work a day in your life’ applies to training too. If you’re bored easy - a program that moves and adjusts slightly every 4-6 weeks is probably for you.

Don’t like change? Or are methodical in your approach? Longer running programs are probably for you.

Time poor? Short and simple at home might be for you.

There is no ‘BEST’.

There’s what works for you.

Just go do that. Consistently.

✌️

-PUBLIC SERVICE ANNOUNCEMENT-

I have had this come up SO much lately - and especially with some online clients and general chats around why people aren’t making progress….

If your coach/trainer/training partner has given you 3 sets of 8-12 in a program.

Don’t aim for 12. I repeat. DO NOT AIM FOR 12.

You shouldn’t be able to get to 12. First set maybe.

If you hit 12 on all 3 - you have undershot the set and are leaving strength and muscle gains on the table.

‘But Brett, that’s harder….’

I know this. It’s also the point.

Thank me later.

- LESS = MORE -

Less is often more.

I’m going to keep this short. If your trainer/physio/SC person - whatever - gives you a range of say 6-10 reps OR 20-40 seconds for a movement. SOMETIMES, not all the time, but SOMETIMES. AIM FOR THE LOWER NUMBER.

If you want real progress - doing 10-10-10 of a movement isn’t it. Get 10-10-6 or 10-8-6 - adjust the weight so 10 reps is the STRETCH goal.

If you’re doing wall sits for knee tendon health for example. 40 seconds isn’t really a challenge now? Great. Add weight and start back @ 20 seconds.

Your goals are on the other side of comfort….

✌️

- LIFTING WEIGHTS MAKES ME SLOW -

Erm, no. How you train is making you slow….

Gather round children - it’s time to learn something…..

Get strong. Lift heavy things. Add muscle. Be better for next year - all great off season and in season goals.

But if you only lift heavy things slowly - while your top end strength will improve - you also need to learn to lift heavy (but slightly lighter) weights FAST - so you can maintain your athleticism and speed.

Training power - jumps - throws and sprints should also make up a large chunk of your training. Moving dynamically will teach your body how to use that new found strength, to propel your body to new heights.

I’ll tell you a story (I’ll save the names but someone’s going to be in my DMs REAL quick 🤣). Last pre season - end of a session we are doing a speed drill, one guy has to chase down another - ending with some fun, semi competitive speed work. Until one pings a hammy….

Now as a coach - I never like to see guys get hurt in a preseason session. I questioned myself and what we’d done that day…. Until. One of the boys came up and said ‘strange how someone who actively avoids being fast, is the one who pinged a hammy right?’ With a wry smile across his face….

As I said - I never want to see anyone get hurt - but you’ll always be a product of your training style. You lift heavy things? Great. You swing things? Great. You build muscle? Awesome.

Now combine them all and watch your athleticism sky rocket….