GW Performance

Although there is an abundance of evidence to support the benefit of strength training on basketball performance, the number of high level Australian basketball athletes (both junior and senior) that invest in a well-structured strength and conditioning program is very limited. If you take a look at the US sporting…

2019 02 03

Easy recovery strategies that anyone can use.

By: Michael Wong 0

We all pull up sore and tired from hard sessions in the gym. Unfortunately there isn’t a magic pill to save you from feeling the fatigue after you have crushed a solid session or week of training. However, there are few easy things you can do to help you recovery…

2019 01 05

The “Perfect” Diet

By: Michael Wong 0

“I LOVE keto, it works for everyone!” “No one should eat meat, it’s so much better for everyone’s body.” “Get rid of all fats, they make you fat.” We have all heard family and friends give us suggestions on what style of eating has to work best for everyone. If…

2018 12 04

Footwear When Squatting: Should I Be Wearing Weightlifting Shoes?

By: Michael Wong 0

If you have ever watched the movie “Like Mike” you will understand how influential a simple pair of shoe’s can be! And we must continue to consider the importance of our footwear when thinking of movements like the squat, as we wouldn’t go and run a marathon in a pair…

2018 12 02

Slow it Down: Everything you need to know about tempos

By: Michael Wong 0

Tempos. You may have heard of them but what are they? How do they work? And will they help me with my training? There are four important numbers which are often found next to the sets and reps when you are prescribed a certain exercise. These numbers aren’t just there…

2018 12 02

Technique Tuesday | Squat Series | Episode 1

By: Michael Wong 0

https://youtu.be/A3bu23EonmQ Technique Tuesday is here! Here, Coach Adam is going to go through the Squat and some of the common cues we use to help correct and adjust technique! When we squat, we need to have a strong base which starts from what we do with your feet. If…

2018 04 09

Functional Bodybuilding: Mass Gain Workout

By: Michael Wong 0

[embed]https://www.youtube.com/watch?v=b1kZPCuK66M[/embed]

2017 06 19

How we prioritise, periodise and plan our CrossFit programming

By: Michael Wong 0

Recently we’ve received a lot of interest from members regarding our programming for CrossFit. “Can you show us the plan?” “What’s the focus for this cycle?” “What day is squat day?” These are things we hear on a day to day basis. By the end of this blog you will…

2017 06 04

Maximising Upper Back Strength For Pull Ups

By: Michael Wong 0

In the previous article Your Pull Up Strength Solution we discussed how to build strength in order to achieve your first strict Pull Up plus tips for improving movement for the long term. Once you are confidently doing sets of 1-2 reps and you want to go further in your capacity it is time to consider other…

2017 04 26

Your Pull Up Strength Solution

By: Michael Wong 0

Have you been training for a year or longer yet the ability to do a pull-up still stumps you? I know most of you want to the hacks to achieving party tricks like butterfly pull ups and muscle ups, but here’s the truth: you need to the ability to perform…

2017 04 05

Author: Michael Wong

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A TRAINING EXPERIENCE LIKE NO OTHER

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