Cronulla Strength & Movement

THAT’S A WRAP...

For CSM as a group fitness model 👏

What a f #*king ride it has been!

I have achieved everything I have wanted within this space and MORE, along with having a small impact on the world within our fantastic community.

I've always encouraged every person who has walked through our doors to ask more of themselves, challenge the norms created by society, and pursue the things that bring them happiness…

And that is precisely what I am doing now.

This isn’t goodbye, it’s just closing to the cover to one book, and opening a new.

Don't know exactly what this next 12 months will look like but I do promise that I’ll will work hard, give it my all, and create opportunities that I’ve always dreamed of and hoped for within the fitness, combat sports and education space.

From the bottom of my heart I can’t thank you all enough for your support and belief in me as both a friend and a coach!

Much love.

Three simple aerobic condition sessions you can implement TODAY to improve your health, well-being and performance 👊

I am excited to kick off the new year with a reviewed and updated training schedule.

I have a few goals this year that see me participating in a few sports!

The goal of my strength & conditioning sessions is to continue to develop my general athletic abilities whilst helping build my injury resilience to withstand the demands of my boxing and grappling. I've opted for a upper / lower body split purely because of how i have scheduled in my swimming, BJJ and sand dunes.

I have loved swimming, using it as a reason to get out of the gym, develop a new skill, and aid in recovery, moving into my grappling session on Wednesday. I'm actually excited to see what I can do with it and maybe even look to have a crack at sprint distance tri down the track.

The sand dunes have a great addition to my conditioning for the week; mixing it up between shorter and longer duration efforts, I've noticed a massive improvement in my stamina and capacity of my lower limbs, and my body never feels banged up from it.

The Saturday mix modal session has been a fun team training addition and varies depending on what the structured training week looked like regarding volume and intensity.

I'm pumped to have a big year both in and out of the gym and can't wait to share my training journey with you all.

Recovery sessions are designed to help drive the body into a recovery state to accelerate improved fitness and allow you to add more stress to the body more frequently.

Rounding out the year with game day workout 👊

Teams of 6 (working as pairs) -60 Minute Time Cap

Buy In - 1600m Run (200m Intervals)

INTO

18 Rounds For Time (as pairs)

3 x sync burpee box jump overs
6 x sync DB power sn**ch
9 x sync wall balls
12 x sync pull ups

Pair 1 - complete a whole round
Pair 2 - accumulate meters on 2 bike ergs
Pair 3 - rest

I’m remainder time max meters as a team on the ski erg 🦍

So grateful to have these incredible people in my life 💙

Looking to reach your fitness goals but don't know where to start?

Our strength and conditioning programming delivers results so you can make the progress that matters. Whether it's getting stronger, dropping body fat, increasing overall fitness or improving mobility - this is a great option for those who want tailored guidance with support in an environment designed just for them!

We create transformative experiences backed by actionable plans guaranteed show you success - not convinced?

Follow the link in our bio to chat with one of our coaches today and find out why we're everyone’s go-to choice!

Want to improve your aerobic fitness but hate long steady-state cardio sessions?

No sweat 😅

We recommend you try incorporating some structured weekly high-intensity interval sessions.

High-intensity interval training (HIIT) is a time-efficient way to improve aerobic fitness and endurance performance.

Some of our favourites to perform are

Long HIIT intervals greater than 1 minute in duration at an intensity of about 85% max heart rate

Short HIIT intervals of less than 1
minute in duration at an intensity of >90% max heart rate

Sprint Intervals, intervals less than 45 seconds, performed in an all-out maximal effort.

We have been loving doing these sessions at the sand dunes, but they can also be performed at the track, on the treadmill or off feet on a bike, rower or ski erg!

If you'd like to find out how you can add them Into your training week, then please feel free to send us a DM

Manage your weight Inbetween camps!

Adequately fuel your performance and recovery during camp.

⛔️ No more extreme dehydration strategies and acute calorie restriction during camp ⛔️

Conditioning 💹

What we often see when it comes to conditioning is that everyone intends to train at a HIGH intensity, but more often, they are not just training to fatigue.

It most certainly isn't possible to train at a high intensity or output without having adequate rest within your session to repeat efforts. And chances of being able to back up two high-intensity sessions within 24 hours are slim to none.

So unless you're working within target heart rate zones and utilising work-to-rest periods to allow adequate recovery to repeat efforts, you are training to get tired and may see little to no progress within your fitness, increasing your likelihood of getting burnt out or injured.

So next time you hit the sand dunes, complete your weekly run, or do some conditioning in the gym, ask yourself?

What is the purpose of the session?

How am I going to monitor my efforts and track my progress?

How will I progressively overload the session from week to week?