Hersey Strength

Hey guys! I’ll be doing Movember this year, raising funds for mental health and reclaiming my boyhood. Please support a great cause if you can and donate! 🙏

https://movember.com/m/14929599?mc=1

Hey everyone, bit of an exciting moment for me this week! Thrilled to be a part of the opening of C3 Marrickville! We’ve been waiting a long time for this and we’re pumped to finally open! We’re having an open day to kick things off, the grand opening is on 26 February at 25 Shirlow Street Marrickville 2204. We have 3 classes running at 7, 8 and 9! Please book through the app for a free class, it’s going to be a great day, a great crew and the gym will be pumping.

App is c3 training
https://apps.apple.com/in/app/c3-training/id1568949131

https://play.google.com/store/apps/details?id=com.onefitstop.c3training

If you're free then I'd appreciate the support 😘

Hey everyone, bit of an exciting moment for me this week! Excited to be a part of the opening of C3 Marrickville! We are having an open day to kick things off! The grand opening is on 26 February at 25 Shirlow Street Marrickville 2204. We have 3 classes running at 7, 8 and 9! Please book through the app for a free class, it’s going to be a great day and the gym will be pumping.

App is c3 training
https://apps.apple.com/in/app/c3-training/id1568949131

https://play.google.com/store/apps/details?id=com.onefitstop.c3training

If you're free then I'd appreciate the support 😘

C3 Training

The pursuit of power.

Power is one the most valuable attributes for an athlete to have. Cuts, accelerations and big moments in games happen in the blink of an eye- if you can’t apply force quickly you’ll be left behind.

So how do you develop power, and where does lifting fit into sprinting faster? Here are a few key points from my latest article on power development.

➡️ Don’t neglect strength. Getting strong on big movements like squats, pulls, etc. lays the base for power development.

➡️ Train the entire force- velocity curve. Simply put- lift heavy weights, lift light weights fast, and do your ploys and speed training.

➡️ Target your weaknesses

➡️ For more detail, check out the full article. Link in bio.

Client Spotlight: AKA the people’s pull-up champion

Ave is a state and national level swimmer who initially saw me for her dry land training. The training schedule of an elite swimmer is hectic at times, to say the least - we kept it simple and focused on getting strong at the basics, working around her existing training load.

A couple of training highlights:

▶️ 8 (!) consecutive pull-ups

▶️ 70kg 1RM back squat

▶️Getting back to PBs in the pool! 🏊‍♀️

Ave’s commitment and dedication to training is absolutely unreal, especially for a young athlete in her HSC year.
Mastering the mundane things like sleep and nutrition are severely underrated and under appreciated. When an athlete like Ave takes it upon themselves to do so, it reflects somebody who is truly committed to the process, and an attitude that I think leads to success far beyond sport alone.

Keep up the great work Ave!

Client spotlight: Deb

As I wrap things up here in Newcastle I wanted to take the chance to celebrate some of the amazing people I’ve had the pleasure of training and introducing to strength.

When Deb initially saw me she was looking to start strength training properly for the first time, having always been physically active and into her running and cycling.

Some training highlights that Deb has achieved so far:

▶️ Pull-ups: Going from 0 - 4 unassisted pull-ups!

▶️ 50kg back squats and 60kg deadlifts with great technique , having no previous experience with either.

▶️A new love affair with strength (and handstands😁)

On a more personal level both Deb and her husband Dave are two of the most kind and positive people I’ve met, they both love training and learning new skills, they love helping people, and I’ve honestly learned so much from both of them about life, career, relationships and the like.

Well done Deb and keep up the great work!

New Year New You? If you want to lose fat and build muscle this year, keep it simple. Fad diets come and go, but the basics have worked for years, and will work for years to come.

However big or small your goal is, you can make it if you do the little things right, work hard, and stay consistent.

If you want more tips on fat loss this year, then follow for the February Fat Loss series, as we go in depth on the different elements of fat loss each week.

Tag a friend who wants to run keto for the 6th time 😉

In my opinion, the front squat is THE best leg strength builder, whether you are an athlete, a weightlifter/power lifter, or just an average Joe/Jane who wants a big, strong set of pins. Here’s why I love them so much.

1. Higher quad recruitment than back squats- grow your legs more

2. Significant core and upper back recruitment

3. Less stress on the lower back than back squats

4. Reinforces good technique- you can’t get away with shooting your hips back and loading your lower back/ hips- you are forced to keep your torso upright and use your legs

5. Improves athletic performance- strong correlation between front squats and: vertical jump, sprint times, and clean and jerk, to name a few

So if you aren’t front squatting, why not?

Are you having fun with it?

There’s a time and place for being regimented and having a plan, particularly with strength training.

However, when it comes to conditioning, burning calories and just plain moving more... pick things that you enjoy!

Fitness and fat loss are long term games, so it makes sense to get some enjoyment out of training to keep you on track in the long-term.

Boxing has been going off recently and I am loving it. Super fun, great cardio and skill-building. 🥊

Whether you’ve never thrown a punch, or you’ve been throwing the hands for years, if you want to come in for a workout and a bit of stress- release shoot me a message!

And make sure you check out Amanda at for massage and all things women’s wellness related!