@jesshaken reppin our new ladies Muscle Tee! . Looks great on you Jess, just may need to work on those dance moves 😝 . #shsc #teamshsc #shscapparel #muscletee #fitnessfashion #strong #strengthtraining #gym #fitness #southernhighlands #mittagong

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[COMING SOON] . Group based training! If you like training in a group environment but still want a personalised program then this is for you! . @shsc_highperformancecoach will be starting squad based sessions (group pt) with a maximum of 4 people per session. . All training will be structured, supervised and most importantly... Designed for YOUR goals. . Contact us now to secure your spot as spots are limited! . #shsc #teamshsc #squad #conjugate #strong #strengthtraining #grouptraining #fitness #newyearnewyou ##Repost @shsc_highperformancecoach with @repostapp ・・・ I'm excited to announce that after finishing all my strength and conditioning qualifications through Penrith Panthers, I am now offering female and male squad based training (small group pt sessions) @southernhighlandsstrength I want you to make the most of your training. Don't get lost in the crowd, come down and train in a group training environment with a more personalised service! Don't stress if you don't have anyone to come down and train with; register for one of our times and make some new friends down here

Working on some jumping and landing mechanics with young @sam_a05 today. . It's always important when dealing with athletes (especially junior athletes) that you teach them how to land properly when jumping, decelerate properly when sprinting. Etc . At just 10 Sam absolutely nailed this! . #shsc #teamshsc #boxjump #plyometrics #landing #conjugate #jump #verticaljump #power #hockey #strength #strong ##Repost @nellaadnileb with @repostapp ・・・ @sam_a05 box jumping, prep for hockey season 🏑 @jimbo_popsicle @southernhighlandsstrength #boxjumps #shscfam #shsc #stronger #training #hockey #southernhighlandsstrengthandconditioning

@josh_millbank smashing out a 7.5kg Bench PR with this 152.5! . Awesome work mate, killin it! . #shsc #teamshsc #bench #goals #powerlifting #sbd #pr #benchingforbabyjesus #determination . ##Repost @josh_millbank with @repostapp ・・・ Going into my testing knowing my training partner, @shsc_highperformancecoach has a bench of 150kg, I just had to go for bigger and better 😂 Managed a 1rm of 152kg / 335lb Testing my other lifts very soon.. fingers are crossed 🏋🏽

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Doing some filming today for some exciting things in the works with @shsc_headcoach and @shsc_highperformancecoach . #shsc #teamshsc #filming #strength #strong #strengthtraining #southernhighlands #gym #fitness #model

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[COUPLE GOALS] . @boof_69 & @indibyrne_ getting the job done! . Boof getting pushed around already 😂😂😂 . #shsc #teamshsc #coupleswhotraintogetherremaintogether #sledpush #leggings #fitnessapparel #training #strong #strengthandconditioning #mcm

@reg_273 performing an extreme and very chaotic version of an EQI lunge. . These build tremendous strength and stability in the legs and are great for all field based athletes. . DO NOT attempt this version at home! This is the 8th progression in a series of 10. Not only has Regan worked up to this, he is also a remarkable athlete who squats 2.2 X Bodyweight and deadlifts 2.6 X Bodyweight . #shsc #teamshsc #rugby #rugbyleague #nrl #strengthandconditioning #strong #fast #powerlifting #crossfit #kettlebell #mcm #legs #quads #lunges #squat #deadlift #power #mittagonglions

@t.whelan__ absolutely nailing this training block! . Solid triple at 90kg, only 5kg under her 1RM!! . #shsc #teamshsc #determination #killingit #goals #girlswholift #powerlifting #deadlift #strong #strengthtraining

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@shsc_highperformancecoach reppin our brand new apparel line . Check it out at www.shscapparel.com . Rumour is, if we get more than 100 likes on this pic then Coach Jake will pose in the #booty shorts... . #shsc #shscapparel #gym #fitness #apparel #training #bootyshorts #leggings #muscle #gymclothes #gymapparel #mittagong #southernhighlands #crossfit #bodybuilding #powerlifting #sunsoutgunsout #abs #model #mcm

A little snippet from this mornings training... . I'm not a massive fan of going heavy when it comes to training the back. Yes heavy rows have their place, however I have had much more success with running sequences like this, hitting the back from all different angles. . Having a strong upper back is so important in many sports and we find a way to incorporate different variations of these into all of our athletes programs! . Before the video was sped up it was 2:51 so if you're a fan of Time Under Tension then give this bad boy a try: . Prone incline DB row holds (10 breaths) . Prone Incline DB rows X 10 . Performed twice through . Prone Incline Flye iso hold X 20 sec . Prone incline Flyes X 20 . Prone incline broom stick front raises (slight pause at the top) . No rest between exercises. 3 rounds, 2-3 mins rest between rounds. . Trust me after your first round your upper back will be 🔥🔥🔥 . @shsc_headcoach @shsc_highperformancecoach . #shsc #teamshsc #backtraining #bodybuilding #hypertrophy #strengthtraining #strong #powerlifting #rugby #rugbyleague #mma #bjj #ufc #wrestling #strengthandconditioning #coach #training #transformation #goals #determination #power

Coach Jake @shsc_highperformancecoach performing a few Medicine Ball throw variations. . Check out our previous post as to why we love using these in our programs! . #shsc #teamshsc #power #athelete #jump #throw #rugby #rugbyleague #wrestling #mma #bjj #ufc #strengthandconditioning #strong #crossfit #powerlifting #strongman #bodybuilding #booty #conjugate

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[OLYMPIC LIFTING] . Is it needed? . I'll preface this post by saying that I really like Olympic lifting and truly believe select movements are fantastic for building explosive athletes. . HOWEVER... . I think you need to look at the athlete(s) you're dealing with: . Is there enough time in their training plan to be teaching such complex movement patterns or is there a better "bang for your buck" movement that will yield the same returns? . Do they possess the mobility to be able to perform these movements? . SOLUTION: Medicine Ball Throws. . With so many variations, no need to decelerate at the end of the movement and minimal chance of injury makes these our preferred method to build fast, explosive athletes!! . What are your thoughts? . @shsc_headcoach @shsc_highperformancecoach . #shsc #teamshsc #speed #power #olympiclifting #olylifting #medicineball #coach #athlete #strength #strengthtraining #crossfit #powerlifting #bodybuilding #rugby #rugbyleague #football #mma #ufc #bjj #grappling