Rob Coleman Performance

"As the Italians say, La Dolce Vita"

- Dan Cosgrove, 2026

The best week, surrounded by my favourite people, in a wonderful setting getting married to the most beautiful person - think I've peaked at life man

Make your conditioning sessions less sh*t

If your conditioning sessions are still 30 seconds on 30 seconds off for 10 sets at the end of your strength workout, you are leaving SO much on the table

Here we have Lewis' "rowing gears" showing him what strokes per minute I want him to hit for each block.

He has clear, objective targets to hit. Realistic but challenging goals in mind so he's not just tugging on the machines and hoping for the best.

If you don't know what you want to work towards, then how can you structure your training to get to it?

Be clear. Be objective. Be intentional.

Or DM me, get a session booked in and I'll show you how to do it.

Whilst everyone else is "just getting back into it", these lot were giving it a serious kick

Not random workouts they've seen on Instagram

Solid, consistent training, following a progressive overload. Making every rep count, and smashing their conditioning workouts to bits.

If you want to join us, theres one space remaining in my evening group. Otherwise, message me to get on the waitlist and you'll be the first to know about any suitable openings.

1 - 200kg deadlift
2 - 110kg bench
3 - 21 pull ups
4 - 100kg rear foot elevated split squats

1. Its no surprise that the biggest change has been prioritising strength training. I've allowed my endurance training to drop to 1-2 runs per week to devote more time on building strength.

2. I follow an upper/lower split at the moment, doing each one twice in the week. Allowing enough days in between to properly rest, recover and adapt from the training stimulus.

3. Training in the 4-8 rep range has been a game changer for me. Heavy enough to give me the strength and hypertrophy stimulus I wanted, but not so taxing on my body as 1-3 reps can be. Ive been really surprised but pleased at the carryover from my training to heavy deads and bench, and high rep pull ups.

4. I listened to my body. 2 weeks ago I could feel a tweak in my back coming, so I took 4 days complete rest. I'm like a duracell bunny so I hate resting, but it was the best decision. Previously I'd have double scooped some beta alanine and got to it but I've had back injuries in the past and they suck. Listen when your body is giving you warning signs to back off.

The deadlift was a biggy for me. I've wanted that for a long time and thats 2.5x bodyweight. Legs have got nice and strong. Upper body is in a good place. Now to take that strength into something a bit different. Watch this space!

Fitness in 2025

1, 2, 3 - Competed in some crossfit comps with some of my favourite people in the world (and got probably the best picture ever taken of me)

4 - Got in the best fitness shape of my life and ran 5km and 10km PBs (18.53 & 39.42)

5, 6, 7 - Built a thriving Group PT community and took the groups on two fitness retreats

8, 9 - Introduced our kid to functional fitness racing and had a blast

10 - Got humbled in a half marathon race by AAP (think ill stick to shorter races for a while whilst my ego recovers)

Big things on the cards for 2026 my mates

Jemmas thoughts about GPT >>>

Swipe through and check out what my Athlete of the year has to say.

Now is your chance to get booked in. As soon as these places are gone the doors close again and you've missed your chance

Spaces in 6pm and 7pm every Monday & Thursday

Drop me a DM and lets get you started 💪