Performance Empire

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Performance Empire �Exercise Sports Scientist || Online Coach || 1 on 1 coaching || Powerlifter
�Weight Loss, High Performance Sport
� World Gym Ipswich

27/09/2026

5 weeks on, first session back!

Just three upper body sessions a week for now.

Time to build

As a beginner lifter, squatting can be daunting at first, but it can be made easier with some basic cues to get you star...
22/09/2026

As a beginner lifter, squatting can be daunting at first, but it can be made easier with some basic cues to get you started.

These cues have helped me and many lifters I’ve coached get the best out of their squat.

You don’t need to be perfect at this at first. You will improve over time through repetition with every rep and set you perform.

Save this for your next squat session

4 weeks Post op. Been a long and tired road thus far with recovery taking its time. Learning how to walk again is tough ...
18/09/2026

4 weeks Post op.

Been a long and tired road thus far with recovery taking its time. Learning how to walk again is tough work let me tell you that.

But two weeks into rehab and we are heading in a the right direction getting movement back@in the ankle and calf region. Down to using one crutch which saves headaches for Meg’s haha.

But I’m a very lucky to escape with the damages with bruising the main nerve, tendon and muscle. But punctured through facia tissue and a deep laceration with a sick scar!

We continue to grind and get back to normality!

There are many phases of rehabilitation, but it is important to focus on restoring movement quality first, depending on ...
04/09/2026

There are many phases of rehabilitation, but it is important to focus on restoring movement quality first, depending on the injury, of course.

Before focusing on adding heavier loads, higher intensities or returning to sport, we need to make sure we restore range of motion and can confidently perform movements to a high standard.

Adding load is a great tool for improving strength and building muscle, but it is important to make sure the individual can tolerate these loads by gradually increasing them throughout the rehabilitation process.

Think about it. Rehabilitation is not something to be rushed. It takes time, so do it properly!

Training frequency ONE of the tools I use for my athletes to refine their skill level, adding in variations of the lifts...
27/08/2026

Training frequency ONE of the tools I use for my athletes to refine their skill level, adding in variations of the lifts (athlete dependant).

This is simple guide for any athlete of different skill levels for rep ranges across the week.

If you’re stuck and needing extra guidance click the link!

I’m guttered to announce that I have withdrawn from APL nationals in three weeks time. Due to unforeseen circumstances a...
23/08/2026

I’m guttered to announce that I have withdrawn from APL nationals in three weeks time. Due to unforeseen circumstances and having surgery late yesterday afternoon.

Just want to thank you to every single person that have supported me this whole prep and I couldn’t have done it without you.

Time for recovery

We will be back stronger in no time

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Brisbane

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+61478539495

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