Lewis Waters - TSC

Directions

Lewis Waters - TSC Personal Trainer

An insight to how I fuel my sessions & recovery while on placement ⛽️ High training loads place an increase demand for n...
14/10/2026

An insight to how I fuel my sessions & recovery while on placement ⛽️

High training loads place an increase demand for nutrient uptake in the body! Without adequate nutrition, the body will take those nutrients FROM YOU!

As a result, your recovery is delayed & impaired, your risk of injury increases, and worst of all, you’ll feel like CRAP 💩

If you want to create better nutrition habits, dm me “FUEL” and let’s have a chat 💬 🏋🏼

LSKD
Snap Fitness 24/7 Wangaratta
Revolutions Gym Emu Plains
Elite Supplements Albury

07/10/2026

4 mobility drills to add to your week 👇🏼

Tight hips and stiff shoulders can quietly hold back your lifting and your running. Better mobility helps you hit cleaner positions under the bar, move more freely through your stride and recover better between sessions. These four are simple, effective and easy to fit in after a session.

2. Couch Stretch
Lengthens the hip flexors and quads, which get short from sitting and heavy from training. Better hip extension means stronger sprinting, lunging and a more comfortable lower back.

3. Banded Lats & Obliques Stretch
Opens up the lats and the side of the trunk. This helps overhead mobility for pressing, pull ups and snatches, and lets you stack your ribs and shoulders properly without arching your back.

4. Elevated Pigeon
Stretches the glutes and deep hip rotators. Helps with hip internal and external rotation, eases lower back and hip tension, and feels great after leg day.

How to use them: Hold each for 30 to 60 seconds per side, breathe slowly and stay in a range that feels like a strong stretch, not pain. Do them after training or on rest days.

Save this for your next session and send it to a training partner who needs it 💪🏼

Follow along for more performance tips 🏋🏼

LSKD
Snap Fitness 24/7 Wangaratta
Elite Supplements Albury

Overthinking supplements? Start here 👀These five come up a lot, so let’s keep it simple 👇🏼 💪🏼 Creatine: Make it a daily ...
24/09/2026

Overthinking supplements? Start here 👀

These five come up a lot, so let’s keep it simple 👇🏼

💪🏼 Creatine: Make it a daily habit. Remembering to take it matters more than finding the “perfect” time.

☕ Caffeine: I prefer mine 1–2 hours after waking. That’s personal preference, not a rule. If you use it before training, consider how late it is too. Your next session needs good sleep.

🍌 Pre-training carbs: Give yourself fuel to train hard. Adjust the amount and timing to suit the session and your stomach. A big meal needs more time to settle than a banana.

🥩 Post-training protein: Having some after your session is a convenient way to support recovery. But there’s no need to sprint to your shaker within 30 minutes 😂 Getting enough across the whole day is the priority.

🌙 Magnesium before bed: If you take it, bedtime can be a convenient routine. Don’t expect it to guarantee better sleep or make up for inconsistent sleep habits.

Timing can be useful. Consistency is where you should put most of your effort 🤝🏻

Save this for the next time you catch yourself overthinking the basics 📌 🏋🏼

LSKD
Elite Supps Australia
Revolutions Gym Emu Plains

22/09/2026

Plyometrics don’t need to be complicated to work 🤯

2 simple jumps, both ends of the force-velocity curve covered:
• Trap bar jump: concentric-dominant. Explosive triple extension (ankle-knee-hip) to produce max force, off the back of a fast eccentric countermovement dip to load the stretch-shortening cycle
• Single leg hurdle box jump: concentric single-leg takeoff, but the real work is eccentric, absorbing and decelerating force on landing, on one leg

Train the push (concentric) and the catch (eccentric) and you cover what plyometrics is actually for: producing force fast, and controlling it just as fast on the way back down. That’s what builds explosive power and resilient tendons that carry over into your lifts, your sport and everyday movement.

You don’t need a 10-exercise plyo circuit. Pick 2 movements, do them well and be consistent. 🏋🏼

Save this for your next session 📌
LSKD
Elite Supplements Albury

A lot of athletes don’t need harder training. They need to unlearn what DISCIPLINE actually looks like.Remember:• Train ...
16/09/2026

A lot of athletes don’t need harder training. They need to unlearn what DISCIPLINE actually looks like.

Remember:
• Train hard without chasing soreness
• Fuel properly
• Let one bad session stay one bad session
• Keep going instead of restarting every Monday
• Health is supposed to improve your life, not run it

Which one hit hardest? Drop the number below 👇🏼

Save this for next time training feels like too much, and if you want a program built around sustainable progress instead of survival, my bio has you covered. 🏋🏼

LSKD
Elite Supplements Albury
Revolutions Gym Emu Plains

07/09/2026

Most runners think getting faster = running more.

But strength training is what actually:
✅ Improves running economy = less energy wasted per stride
✅ Helps prevent your knees, hips & achilles against injury
✅ Keeps you running strong into your 50s, 60s & beyond

I see this constantly online. For my running athletes, minimum 2 weight sessions per week and their times (and joints) thank them for it.

💬 Comment “RUN” and I’ll send you a simple 2-day strength routine you can start this week. 🏋🏼

LSKD
LSKD.running
Elite Supplements Albury

What I actually eat in a week as a S&C coach 👇🏼No meal prep containers. No “clean eating” theatre. Just protein at every...
04/09/2026

What I actually eat in a week as a S&C coach 👇🏼

No meal prep containers. No “clean eating” theatre. Just protein at every meal and the rest built around real life.

Shakes when I need something fast. Loaded bowls when I want volume. Salmon and veg most nights. A sando when I’m out and about. And yeah, pasta night still happens, because it should.

Longevity isn’t built on perfect plates. It’s built on habits you can actually sustain for 50 years, not 5 weeks! 🏋🏼

26/05/2026

DEATH ROW 💀

This is a great workout for those coming back from injury or are wanting some off legs conditioning!

The big key, pace yourself! Your heart rate will rise; and it’s important not to panic!

It can be scaled easier or more difficult depending on your abilities, as you improve, the challenge can remain! 🏋🏼

Bullet Proofing Is Not RealI hate seeing people sell their programs online to “bullet proof” athletes or everyday enthus...
24/05/2026

Bullet Proofing Is Not Real

I hate seeing people sell their programs online to “bullet proof” athletes or everyday enthusiasts from injuries.

Injuries happen, sometimes they cannot be avoided. They can also occur with whacky programming, poor nutrition/recovery and reduced exposure to the stimulus.

The best way to prevent hamstring strains in high speed running, is to actually do high speed running.

Shoulder pain after heavy bench press?

Maybe you need graded exposure to high loads in your program.

The best way to reduce injuries is to build your armour. More time training muscles & tendons = increased tissue resilience:

Therefore → stronger armour

If you are sick of guessing on how to train, and want to be the healthiest version of yourself,

DM me “COACH” and lets get to work 🏋🏼

Hamstring strains are one of the most common and most mismanaged injuries in sport.Loading, timing, return to activity c...
20/05/2026

Hamstring strains are one of the most common and most mismanaged injuries in sport.

Loading, timing, return to activity criteria. Juggling these can be challenging.

Understanding how the hamstring gets injured, respecting pain as a guide rather than a stop sign, and following a structured progression back to full speed is what actually keeps athletes on the field long term.

Swipe through to see the framework I like to use for hamstring strain rehab. 🏋🏼

Address

Penrith, NSW
2750

Website

Alerts

Be the first to know and let us send you an email when Lewis Waters - TSC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category