Farley Performance Training

Back issues are often blamed on a weak core. However, that's not really the case.

Often when core exercises are prescribed and implemented they are a bit off the target 🎯

Here are 3 simple abdominal exercises with loads of tips on how to perform them effectively to help with that "weak core"💪

Sports-specific training is very misunderstood

Sports-specific exercises, aka sports specificity have become increasingly made up to mimic sports movement patterns and have become the ‘norm’ for some fringe sports.

The principle of specificity simply means your training should support the demands of your sport.

But REAL athlete development is built on:

▪️Overload

▪️Progression

▪️Periodisation

▪️Individualisation

▪️Recovery

Training for 3 weeks before your surf trip isn't going to help much if you haven't actually done say 3 solid months of actual training. Adaptations take a wee while to make..so plan ahead .. like 6 months, that'll certainly help out, or even 1 year!

The FPT 6-Month System is a structured progression designed to build:

💪 Strength
🫁 Conditioning
😮‍💨 Breath control
⚡️ Performance under pressure
➡️ All with a clear goal in mind. Your goal.

🔷️You’ll train toward something.
◾️At the start, you’ll set:
▪️A performance goal
▪️A physical target
▪️A personal focus
🔷️Throughout the system, you’ll be given:
▪️Weekly focus tasks
▪️Simple “homework” to accelerate progress
▪️Ongoing check-ins

🗓️ THE 6-MONTH BREAKDOWN
▪️MONTH 1 — FOUNDATION
Build movement, base fitness, and breathing control.

▪️MONTH 2 — CAPACITY
Increase strength endurance and conditioning.

▪️MONTH 3 — CONTROL UNDER STRESS
Learn to perform when things get uncomfortable.

▪️MONTH 4 — POWER & PERFORMANCE
Develop speed, explosiveness, and output.

▪️MONTH 5 — PERFORMANCE UNDER PRESSURE
Train to execute under fatigue and stress.

▪️MONTH 6 — PEAK & PROVE
Yraib harder. Test everything. See the results. Conquer goals.

🔥 JOIN SEASON 1
◾️Spots are limited.
▪️This is not an open, ongoing program.
➡️Each intake runs as a structured season.

💬 HOW TO JOIN
DM me

Training off the snow is just as important as time on the slopes ⛷️💪

This episode we focus on what the athletes find challenging in the sport, preparation, and warm-up drills.

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⛷️.lendich_orlowski
⛷️.craddock1

📹

🌊Breath Development Training 😤

6 week training block – built for surfers, athletes & anyone who wants to perform better under pressure.

🔷️ Last Training Block for 2025.

🔹 Build breath control
🔹 Train your nervous system
🔹 Improve recovery & focus
🔹 Stress-proof your mind & body
🔹 Get comfortable in the uncomfortable

This isn’t just about holding your breath longer – it’s about training your body to stay calm when everything else says panic.

Whether you're getting smashed by a wave or managing high-pressure situations – this training gives you the tools to stay in control.

🗓️ Starts July 10th - Aug 14th
▪️ Thursday nights 6:30pm-7:30pm
📍 AUT Millennium Pool
🎯 Limited spaces - 9

DM or email to lock in your spot.
[email protected]