LVLUP Performance

Talent appears common in people, some just naturally move, learn, and grow differently
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But talent only takes you so far
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Being a top tier athlete is a long term game - developing specific skills and qualities, finding what foods and methods work with you, managing stress and recovery over years of trial and error ⏳

Getting results in the gym is NOT about how big and strong you currently are
It all comes down to how much you are willing to sacrifice and how effort you put in
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Hard work always wins 🏆
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are you progressing correctly? 🧐
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training is a simple cycle of:
stimulus > recovery > repeat
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this cycle applies to anything and everything
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🏋🏽‍♂️ STIMULUS 🤸🏼
expose your body to something challenging, the stimulus must be relevant to what you want to achieve
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if your goal is to build muscle, the stimulus is hypertrophy training
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if your goal is to run a marathon, the stimulus is aerobic training
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if you want to get better at a sport, the stimulus is playing that sport
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find the stimulus you need and progressively overload 📈
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😴 RECOVERY 🍗
this is just as important as training, without it you’ll constantly burn out and never progress
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I’m not talking about foam rollers, ice baths, and saunas ❌
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effective recovery come from quality sleep, adequate nutrition and hydration, and daily lifestyle factors
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if you are not focusing on these basic recovery protocols, you will not be able to adapt to the stresses of training
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mastering these two areas is key to achieving your goals 🔑
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☝🏽
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what is your WHY❔
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why do you come to the gym in the first place?
why do you choose the goals that you set?
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for most people, they want to change their physique because they are unhappy with their appearance
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for others, they want to get stronger and be able to say they can lift ‘x’ amount of weight
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there are a multitude of reasons to why you want to do something, but the ones that successfully get to where they want are those who have a powerful WHY
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if your why is weak, you will struggle to stay motivated, you will find excuses to not continue and you probably won’t reach your goals because they simply aren’t important enough to you
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if your why is strong, you won’t need to be motivated because you already driven by reason, when you encounter road blocks you will find a way around, you will prioritise your goal over anything else
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this guy right here is my why
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I want to challenge myself, push my limits, and inspire him to do the same
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I want to pass down my knowledge and experiences for him to use for his future
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I want to continue to run around with him and school his ass in basketball when he gets older
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I want to be the best father that I can possibly be
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if your why is strong enough, nothing will stop you
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what is your why?
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the reason most people struggle to make changes in their life, is cause they don’t make any changes in their life
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it seems like a simple concept in theory but it’s a different story when putting into practice 📝
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what life-altering changes are you making and why?
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MY STORY 👋🏽
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My love for health & fitness started as a young rugby player. I used the gym to build muscle and strength to play better on the field (or so I thought 👀)
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My rugby career came to a halt in 2015 when I tore my right MCL, I was out for several months
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Bedridden for months, I studied ways to bring back my ability to walk, and eventually, my ability to play again. This lead to my discovery of S&C
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I jumped head first into studying S&C and found it to be the best way to rebuild my knee and my ability to move again.
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I’m now performing better than I did pre-injury and playing multiple sports (incl. basketball, netball, touch rugby, indoor soccer, etc.) and enjoying every second
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It is now my mission to help athletes become stronger, faster, and resilient.
To know what works for them and what doesn’t
To develop the minds and bodies of athletes to perform at their highest ability
To manage niggles and injuries and avoid the struggles that I went through due to lack of knowledge
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To become better than I was yesterday
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This is my passion
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☝🏽

STRENGTH is the key to unlocking all other qualities 💥
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want to get big?
GET STRONGER 💪🏽
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want to run faster?
GET STRONGER 💪🏽
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want to jump higher?
GET STRONGER 💪🏽

I follow a simple rule
- if you can’t lift it, you can’t throw it
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strength lays down the blocks for us to build other qualities on 🏛
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ignoring strength while trying to build athleticism is like building a tower on sand - just waiting to crumble
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☝🏽


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STRESS 😬
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it can be a scary word for most people… but it doesn’t have to be
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stress can be your friend if you understand what it is and how to manage it
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I always ask my clients where their stress levels are at (out of 10)
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atm mine is at a 7
I enjoy keeping it around there as it keeps me on my toes and always proactively busy
any lower than 6 and I feel like I’m not doing enough, any higher than 8 and I’ll burn out quick and feel overwhelmed
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where are your stress levels right now?
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☝🏽


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i often get asked:
“what are the best exercises to sprint faster?”
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9 times out of 10 it’s the same answer: ⠀⠀⠀
“sprint fast”
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while it may seem obvious WHAT you should do, there is solid reasoning to WHY you need to be sprinting more
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1. TECHNIQUE
sprinting is more than just speed and power, it requires high amounts of coordination, skill, and proprioception
knowing how to position and angle your body is crucial to improving your sprinting ability
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2. MAX EFFORT
the only way to increase your speed is to sprint with maximal effort
your body won’t know how to move fast if it’s never experienced it before
the intent behind your sprint will determine your adaptive response to your sprint
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MOVE FAST, BE FAST
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