Compound Performance

Compound Performance Training is a lifestyle

Here at Compound Performance, we focus on more than what you complete in the gym. Unlock your true potential!!

You can't be training 24/7 but you can be looking after yourself every minute of every day!!

Want to put it all into practice?We’ve taken everything we’ve covered throughout the UNBROKEN Series and turned it into ...
10/09/2026

Want to put it all into practice?

We’ve taken everything we’ve covered throughout the UNBROKEN Series and turned it into a practical UNBROKEN Workbook.

It’s designed to help you take the information from these posts and actually apply it to your day-to-day routine.

💤 Sleep
🥗 Nutrition
💧 Hydration
🧠 Recovery
🏋️ Training
🔁 Consistency

DM us “UNBROKEN” and we’ll send you the workbook.
No complicated protocols.

No chasing perfection.

Just the fundamentals, put into practice.

Stay UNBROKEN.

🥗 CARBS, PROTEIN & FATSYou’ve probably heard plenty of opinions about what you should and shouldn’t be eating, but the r...
25/08/2026

🥗 CARBS, PROTEIN & FATS

You’ve probably heard plenty of opinions about what you should and shouldn’t be eating, but the reality is, your body needs all three.

⚡ Carbs help fuel training and support energy demands.
💪 Protein supports muscle growth, repair and recovery.
🥑 Fats play an important role in hormones, brain function and overall health.

The goal isn’t to fear certain foods or completely cut out a nutrient.

It’s about understanding what your body needs, building balanced meals and creating habits you can actually stick to.

Consistency beats perfection. What you do consistently over time is what compounds.

We’re a strength & conditioning company, not nutritionists or dietitians. If you need help with your nutrition make sure you contract the correct professional

Nutrition Fundamentals Nutrition is a key component to any health, fitness or performance goal. Your body needs to the r...
19/08/2026

Nutrition Fundamentals

Nutrition is a key component to any health, fitness or performance goal.

Your body needs to the right amount of nutrients to be able to perform at its best.

However, that doesn’t mean that you need to eat clean 100% of the time.

You just need to be consistent with how you’re fuelling yourself.

Being consistent and eating the right things for you 80% of the time is much better than eating KFC 100% of the time.

If you want to learn more about what you should be eating then please reach out a accredited professional

WATER INTAKE 💧Hydration is one of the simplest parts of performance but it’s also one of the easiest to overlook.Your bo...
13/08/2026

WATER INTAKE 💧

Hydration is one of the simplest parts of performance but it’s also one of the easiest to overlook.

Your body relies on water for almost everything:

💧 Regulating body temperature
💧 Supporting energy and concentration
💧 Lubricating joints
💧 Transporting nutrients
💧 Supporting recovery
💧 Maintaining performance

And you don’t need to wait until you’re thirsty to start drinking.

Your hydration needs will change depending on your body size, training load, environment and how much you sweat. The goal is to build a consistent hydration habit rather than trying to catch up at the end of the day.

A few simple ways to stay on top of it:

→ Carry a water bottle with you
→ Drink consistently throughout the day
→ Start training already hydrated
→ Increase your intake when you’re sweating more
→ Consider electrolytes when training is long, intense or in hot conditions

Don’t overcomplicate it.

Hydrate consistently. Perform consistently.

🌬️ BREATHWORK & RECOVERYYour breath is one of the simplest tools you have to influence how your body feels.When you’re t...
11/08/2026

🌬️ BREATHWORK & RECOVERY

Your breath is one of the simplest tools you have to influence how your body feels.

When you’re training, competing or under stress, your body naturally shifts into “go mode.”

That’s useful when you need to perform.

But recovery requires the opposite.

Learning to slow your breathing can help you shift towards a calmer state, making it easier to wind down, recover and prepare for sleep.

Try this simple breathing exercise:

4 seconds - inhale
4 seconds - hold
4 seconds - exhale
4 seconds - hold

Repeat for 2–5 minutes.

You don’t need another gadget.
You don’t need another supplement.

Sometimes recovery starts with something as simple as slowing down and taking a breath.

The key?

Don’t just use breathwork when you’re stressed. Practice it consistently.

Because just like training, recovery is a skill you can build.

You train to get better.But getting better doesn’t happen during training.It happens after.Your nervous system has two m...
09/08/2026

You train to get better.

But getting better doesn’t happen during training.

It happens after.

Your nervous system has two modes: perform and recover. Most athletes are stuck in perform mode all day long. Training, stress, screens, poor sleep, your body never gets the signal that it’s safe to rebuild.

And when your body can’t recover, it can’t adapt. And when it can’t adapt, you stop improving, no matter how hard you train.

The fix isn’t doing less. It’s learning to switch off just as intentionally as you switch on.

→ Breathwork after training
→ A slow walk to bring your heart rate down
→ Screens off before bed
→ A wind-down routine your body learns to recognise

Small habits. Big shift.

Train hard. Recover harder. Get Unbroken. 🔒

📌 Save this — it’s the piece most athletes are missing entirely.

👇 Do you have a post-training recovery routine? Drop it below.

Today marks 8 Years of Compound From a tiny 3x6m space and only coaching family and friends to a semi private facility h...
05/08/2026

Today marks 8 Years of Compound

From a tiny 3x6m space and only coaching family and friends to a semi private facility helping people improve their performance.

To everyone who has ever supported Compound Thankyou, you will always be apart of Compounds history

We are only getting started though.

We’ve got stuff coming for the summer that will help you take your performance to the next level

🌙 BETTER SLEEP DOESN’T START WHEN YOU GO TO BED.It starts with the habits you build throughout the day.Many people focus...
30/07/2026

🌙 BETTER SLEEP DOESN’T START WHEN YOU GO TO BED.

It starts with the habits you build throughout the day.

Many people focus on getting more sleep, but forget about getting better sleep.

The truth is, your body thrives on consistency.

A regular sleep routine helps regulate your body clock, making it easier to fall asleep, stay asleep and wake up feeling ready to perform.

Here are four simple habits that can make a big difference:

🌙 Go to bed at a similar time each night.

⏰ Wake up at the same time every morning, even on weekends.

📱 Create a bedtime routine that helps you switch off and unwind.

☀️ Get outside for morning sunlight to help reset your body clock.

You don’t need a perfect routine overnight.

Start with one habit.

Build consistency.

Let the results compound over time.

Because performance isn’t built by training alone, it’s built by the decisions you make every day.

Compound Athlete Testimonial “Compound performance has really taken my game to the next level Baileys knowledge and expe...
29/07/2026

Compound Athlete Testimonial

“Compound performance has really taken my game to the next level
Baileys knowledge and expertise is top tier
The work we have been doing has helped me become more powerful, explosive and stronger which has shown as I am now a 3x state country representative.
I highly recommend”

Troy has been putting the work in the work for the last 5 years and he’s continuing to improve each year.

Stay consistent and see the results.

16/07/2026

If your not testing your guessing

When you do a performance test with us you will find out how you should be training.

When we take your Counter-Movement Jump (CMJ) max concentric force output and compare that to your ISO Mid Thigh Pull (IMTP) max force output you will get your Dynamic Strength Index (DSI).

Your DSI tells you how much of your max force you can produce quickly, which is what you need as an athlete.

If your DSI is greater than 80% then you should work on increasing your max strength (raise your ceiling)
If your DSI is less than 80% then you should work on improving your power output quickly

Want to find out where you sit?

Book a performance test and let’s find

Address

32 Joseph Road
Blakiston, SA
5250

Telephone

+61423245579

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