Meraki Performance

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Meraki Performance Daniel Lucchini - Bachelor of Exercise and Sports Science - Masters of Exercise Science Student - Australian Strength and Conditioning Accredited Coach

Meraki is a term used to describe what happens when you put so much effort and care into what you do that you leave apart of yourself in it. I have developed a passion for athletic development that constitutes the idea of Meraki and I want to be able to spread what I have learnt through my study and through my experience in sports science to help develop athletes performance and take them to the next level. I specialise in strength and power development across a wide range of sports, both field based and gym based, as it is a combination of the both that will yield the best results. Services: - Online Coaching for 10,16 or 20 week packages. This includes week by week programming and form analysis via video
- One on one sports specific and general strength and conditioning coaching.
- Whole team strength and conditioning for pre-season, intra-session and off-season contracts

Instagram - meraki_performance

Final 5 SpotsEndurance Running Technique WorkshopI booked this because I keep seeing the same thing online.Runner sends ...
22/10/2026

Final 5 Spots
Endurance Running Technique Workshop

I booked this because I keep seeing the same thing online.

Runner sends me a video. I say "you're overstriding, that's why your calves are fried."

They say "yeah I knew it but I can't feel it when I run."

I wholeheartedly believe in online coaching as a highly effective form of coaching for runners, but when it comes to technique evaluation and correction, it has it's limitation

That's the reasons I am running this in person workshop.

You can't feel it until someone stops you mid-stride, shows you, and fixes it right there.

So, Sydney. Nov 22nd.

90 mins. 10 runners max so I can actually watch you, cue you, and see the changes there and ghen

We go through your posture, footstrike, and arm swing, one by one and all together. You'll leave with cues and drills to help engrain those changes and ensure your technique continues to improve

5 spots are already gone from early DMs.

5 left.

$129. DM me and I'll lock in your spot

Once these 5 are gone I'm closing it and ill be back to online only

22/10/2026

If your 5k has looked the same for months, it’s rarely a fitness problem.

Most runners I work with are fit enough. What’s missing is contrast.

The first one is pace. If every run is around your 5k effort, you never get truly easy enough to build your aerobic base, and never truly fast enough to change your top end. You live in the middle. Progress lives at the edges. One run where you can breathe through your nose and hold a conversation. One run where you are genuinely fast with plenty of rest. Same week. Different systems.

The second one is spring. Runners love to talk about strength, but what makes you faster at 5k is not bigger muscles, it’s stiffer, more responsive tendons. That little bounce you see in fast runners. Slow calf lowers off a step, two seconds down, pause at the bottom. Little pogo hops where your feet are quiet and the ground contact is quick. That’s what creates free speed.

And the third one is pacing. Almost everyone runs their first kilometre too fast. It feels good for about four minutes. Then you pay for it for the next fifteen. The best 5k races I’ve seen, from beginners to sub 17 guys, are almost always run the other way. First kilometre about ten seconds slower than goal pace, middle kilometres controlled and honest, last kilometre is where you actually race. You can’t negative split if you go out hard. You have to be patient early to be aggressive late.

Easy + fast, spring, and patience. That’s most of it.

I’ve got a couple coaching spots open for the last intake of 2026. If you want help putting this together properly, message is open.

Race Day Warm-UpYou can't win a race in your warm up, but you sure can make it a lot harderYour pre-race routine isn't s...
20/10/2026

Race Day Warm-Up

You can't win a race in your warm up, but you sure can make it a lot harder

Your pre-race routine isn't superstition. It's how you tell your nervous system: we are safe, we are ready, we know how to do this.

I split mine into 2 parts:

1. Mental.
Arrive early. Set your intention. Protect your focus like your race depends on it (because it does).

2. Physical
Jog to shake the nerves out. Mobilise what's tight. Drills + strides to wake the body up. Then final 10 mins: focus. Trust the work.

Routine is what helps you stay calm so you can execute when the gun goes off

My fill routine is in the carousel so swipe through to see it

What's your non-negotiable on race morning, that one thing you have to do. Comment below

19/10/2026

You can start running before your technique is perfect. In fact, you must.

Running is not a skill you master in theory and then execute. It is a skill you refine through ex*****on. Waiting for perfect mechanics before you accumulate kilometres is a fundamental misunderstanding of how human movement adapts. It gets better because you do it.

But there is a distinction that matters, and it depends on which lens you are looking through.

From the runner's perspective: Imperfect action is still progress. You do not need to earn the right to run 30 minutes by running perfectly for 30 minutes. You earn it by starting where you are.

From the clinician's perspective: Imperfect action left unchecked becomes pathology. The question is never "is their technique perfect?" The question is "how does their technique behave under load, and when does it begin to deteriorate?"

This is where most programming fails.

Every runner has a breakdown point. The first 20 minutes of a run might present as a 7 out of 10; controlled, economical, stable.

At minute 22, that same runner becomes a 5 out of 10. The hip drops. The crossover appears. The vertical oscillation increases.

If you continue to program to 30 minutes, you are no longer providing a training stimulus. You are engraving a compensatory pattern under fatigue. You are teaching durability in dysfunction.The sophisticated approach is not linear.

1. Identify the breakdown and cap it there - If clean technique ends at 20 minutes, the run ends at 20 minutes. That is your honest baseline, not your aspirational one.

2. Build capacity outside the run - Technique is rarely corrected by more running alone. It is corrected by targeted drills and strength work that gives the body the option to maintain the desired position. You give the system the resources it lacks.

3. Then progressively extend - Once 20 minutes is robust, it becomes 22. Then 25. You are not chasing more distance. You are expanding the duration in which good movement can be sustained.

Development is not a straight line from broken to perfect. It is an iterative process of finding the edge, respecting it, reinforcing it, and then moving it forward.

You do not need perfect technique to start. You need the awareness to know when your technique has stopped serving you.

I had to learn how to hate running, to finally learn how to love it.For over four years, I ran every single day.I took t...
16/10/2026

I had to learn how to hate running, to finally learn how to love it.

For over four years, I ran every single day.

I took the path with no map. The unexplored road of absolute commitment. Just to see what would happen if I kept a promise to myself.

And that road got dark.

For more than 1,400 mornings I woke with a quiet dread. Shoes by the door like two small obligations.

My feet forgot how to not be sore.
I ran through injuries, not around them.
Through fatigue that lived in my bones.
Through fevers that blurred the path.
Through food poisoning, doubled over mid-trail and then still running home.

People will call that punishment. It wasn't. It was pilgrimage.

I wasn't breaking myself. I was taking myself to the very edge of myself to see what was left when everything else burned off.

Then I was forced to stop.

In that stillness, the mornings went quiet. No alarm. No shoes. No door.

I thought I would feel free. I felt hollow.

Because underneath the soreness, underneath the hard human layers of doing something hard every day, there was a love humming the whole time.

I missed it like you miss breathing.

Not the streak. I missed running itself.

Its freedom. Its wild magic. The way morning air breaks open on your skin. The way breath finds rhythm and you are suddenly carried. The way it uplifts you without asking you to be anything other than you are.

Running every day didn't take me away from running. It took me through it. Through the brutal, beautiful underworld where love is tested and becomes unconditional.

At the end there were only two outcomes:

I would walk away forever.

Or I would discover my love was so vast, so rooted, that no hardship could kill it. It could only teach me to hold it more kindly.

It was the second.

I don't have to run every day anymore.
I get to run. And that is a wholly different devotion.

Softer. Freer. More joyous. Earned in a way that could never have been earned without the pain

If you are in the dark part right now, keep going. Not because you must. But because on the other side is a love you haven't met yet.

16/10/2026

We're Building Your Technique From The Ground Up

Most runners try to improve their times by working harder. The fastest gains usually come from fixing efficiency.

In this clip I'm breaking down the 3 places I see runners leak energy every single step:

1. Posture: If you collapse through your chest, your hips drop behind you and your glutes can't drive.

2. Foot Strike: Overstriding in front of your body puts the brakes on.

3. Atms: If your hands cross your midline, your torso has to compensate.

Improve one of these and you'll start to notice a change. Imorove all three and running feels completely different.

This is exactly what we're rebuilding from the ground up in my Sydney workshop on Nov 22nd. It's 90 minutes, capped at 10 runners so I can give you 1-1 feedback on each one, and aims to deliver you a better feeling run the next day.

DM me now to secure yours spot.
5 Remaining

14/10/2026

Why Consistency Matters

This real life athlete of mine kept dealing with the same calf issue.

On paper, we were doing everything right. There were two dedicated calf days built into the program specifically to address it. Strength, capacity, resilience were all programmed.

But the problem wasn't in the programming. It was in the ex*****on.

When we actually audited consistency, it was sitting at around 60%. And when we looked closer at which days were being missed, it was Day 1 and Day 4. The two days where the calf work lived.

So the work we were counting on to solve the problem was the exact work that wasn't getting done.

The fix wasn't a better exercise. It was a better structure. We moved the non-negotiable work to non-negotiable days. If Monday has to be missed, it switches to Friday. The critical work no longer lives on the days most likely to be missed.

Here is the blunt part most athletes need to hear:

You don't get to say a program doesn't work if you didn't actually do the program.

You can't complain about recurring injuries and lack of progress when the very work designed to fix it is the work you keep skipping. Responsibility comes before results.

For the athlete: A program built around your ideal week will always fail you in your real week. Be honest about what you can commit to, protect your non-negotiables, and execute.

For the coach: Don't just track percentage compliance. Track what is being missed. 60% consistency doesn't just mean 40% is missing. It can mean the key factor for adaptation is missing entirely, and you will make the wrong adjustments if you don't see it.

Consistency isn't about perfection. It's about ensuring the important work actually gets done.

Originally shared on my stories, this series depicts some of countless elements of what it can mean to be a man, in a ti...
14/10/2026

Originally shared on my stories, this series depicts some of countless elements of what it can mean to be a man, in a time where what that means has become less clear and more harshly judged

Be A Man isn't about being tougher. It's about being truer.

For a long time I thought being a man meant dominating the room, feeling nothing, grinding non-stop, and never asking for help. It left me exhausted, isolated, and performing a role I didn't even respect.

This 14-day series is the reset.

It's not motivation. It's a standard. One truth a day to unlearn the myth and relearn what actually makes a man of substance.

1. Strength is control, not dominance
2. Feel it all, don't leak it everywhere
3. Provider is more than paycheck
4. Protector, not possessor
5. Discipline over motivation
6. Brotherhood, not competition
7. Courage isn't fearless
8. Keep your word when it's expensive
9. Lead the room you're in
10. Strong body, steady mind
11. Apologise like a man
12. Long game
13. Protect your attention
14. The daily anchor

Men are not born. They are built. Daily.

Willpower doesn't come from wanting it more.It comes from having a story that is bigger than the pain in front of you.Ho...
12/10/2026

Willpower doesn't come from wanting it more.

It comes from having a story that is bigger than the pain in front of you.

Hour 11 of my 24 hour run, my foot was broken. I could feel the tape pulling with every step and there was a very clear voice in my head saying this is where it ends, this is a good enough reason to stop, no one would question it.

And it was right. It would have been a good enough reason.

But I had decided long before that day that we don't fu***ng quit. Not because I am tougher, but because the story I was living for was not about finishing a run. It was about proving to myself that I can keep a promise to myself when it is no longer convenient to keep it. I was running for charity to raise money for mental health. I had asked a lot of those around me to make this happen.

Stopping was not an option.

Pain is always going to try to make itself the whole book. Your job is to keep it as a chapter.

If you make pain your identity, you become a victim of it. If you make pain a chapter, you become the author of what comes next.

Willpower fails when you are fighting for comfort. It holds when you are fighting for meaning.

So ask yourself, gently but honestly: what is the story you are willing to suffer for?

Write it down before you need it. Because when you are at Hour 19, you won't have the clarity to invent it. You will only have the discipline to remember it.

So before your next hard thing, write your story down.

My story is bigger than this pain because _____

Two Halfs, Two WorldsSame runner. Two completely different reasons to run.Half 1: 1:50:04 PB.Solo effort.After being for...
12/10/2026

Two Halfs, Two Worlds

Same runner. Two completely different reasons to run.

Half 1: 1:50:04 PB.
Solo effort.

After being forced out of a race due to sickness two weeks before, we werent going to let this fitnes go to waste. So we regrouped, reloaded and Amelia set out solo to chase down a new HM pb. She went out an exceuted the plan and walked away with a huge new pb.

This was the PUSH. The one where you prove to yourself you can do the hard thing when no one is watching.

Half 2: Trail half. For fun.

Amelia is not a trail runner (yet). We didn't set a time goal, instead this one was about the pure experience of running, exploring, and taking on something new.

This was the JOY. The one that reminds you why you started in the first place.

(And yes, she butt-slid down a hill. 10/10 technique)

One pushes you. One restores you. You need both if you want to stay in this sport long term.

Address

Liverpool, NSW

Telephone

+61401906944

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