RAW Strength and Conditioning

RAW Strength and Conditioning RAW STRENGTH and CONDITIONING is NOT just a program. RAW is a community of individuals who follow pr

RAW STRENGTH runs individual, sports specific and general online programs for athletes of varying ability levels from novice to elite athletes. RAW is more than programming and training it is a strong community of like minded, goal orientated individuals who follow the RAW online program or who receive specific programing tailored to their athletic pursuits or personal goals. RAW STRENGTH and CONDITIONING is committed to providing high quality coaching and programming through knowledgeable coaches who are at the top of their field in their Chosen sport.

First proper run session in a while with Gary Mullins from Track Road Trail running. Best session I’ve had in ages…… why...
10/07/2026

First proper run session in a while with Gary Mullins from Track Road Trail running.

Best session I’ve had in ages…… why?? The same reason I tell my athletes but I NEVER do it my self

1. Don’t go to make ie don’t let todays training ruin tomorrow
2. Leave a rep or two in the tank
3. Run and be relaxed each effort is not a SPRINT
4. Leave the session feeling like you could do more
5. Finish the session feeling better than when you starts.
6. Finish fast not flogged

Having that in person session today really nailed home the above points for me

To be honest when he left I felt like I wanted to do a few extra runs as I felt that good but I did a stretch and called it a day

Session details

I just had my first face to face e session.

We did:

600m jog warm up

Drills and mobility

4 sets of
20m skip (like a kid)
Into
70m strides
Walk 40m between

8 x 5-6 wicket runs

2x 300m flow relaxed run
Rest 6min between

17/05/2026

HUGE shout out to what a weapon!!

100k in a weighted military vest.

Over the last 3 months we have ticked off 3 big goals (we have one more to go)

1. 100k charity run in the flat streets of Brisbane in a weight vest

2. Light and fast Hyrox Brisbane

3. This Herculean 100k in a weight vest through the magical

Words can not describe how proud I am of this gentle man. I’ve done this race several times and for Will to conquer his first trail race with an average of 13kg total weight is not to be glanced over.

Challenge #4. Have to wait to see how he recovers!!

01/11/2025

This weekend is down at representing/filming/ competing for .tv - I asked how she was going and this was the response I got

EVERY HOUR on THE HOUR 4.2km run up down a hill with 300m elevation each loop. - she wants 24 laps/hrs.

She isn’t a “runner” but she is
Determined
Resilient
Competitive and a competitor

She has trained for a WHOLE TWO weeks for this upping her running to at least 5km a week lol

Good luck and regardless she is still my MVP

Over the last 8 or so weeks I’ve had the pleasure of working with for his up and coming World Strongman Titles OSG rega...
24/10/2025

Over the last 8 or so weeks I’ve had the pleasure of working with for his up and coming World Strongman Titles OSG regarding diet, performance and weight gain.

Anyone who knows strongman as a sport can see the evolution from the strong fat f***s who used to run around to the more athletic, faster and powerful units that are on display today. These guys truely are athletes- not just fat people who couldn’t do any other sport.

We started with a quick weight cut so he could demolish his own bench press record at Queensland titles and since then we have worked on increasing his lean/functional mass whilst limiting any unwanted weight (fat). We have been gradually increasing cals each week while keeping peri training calories constant. Focus is whole foods and kind of carb cycling. We periodise carbs on training days and focus on quality fats on non training/active recovery days to ensure he maintains metabolic flexibly for all you bio hacking fitness gurus who love trending terms

We want to focus on building strength whilst maintaining or either increasing speed and agility. I’ve taken control over this nutrition while his coach is responsible for his actual training and progression and his good friend and gym owner is his biggest supporter and is fully on board with a 45year old being in the best and strongest shape of his life. Pretty much like a fine wine getting better and better with age

Address

The Treigning Yard
East Kurrajong, NSW
2158

Telephone

+61468865174

Website

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