Strength + conditioning

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Yes! With motivation and consistent effort and following my program, you will increase your running technique and total body power, helping you increase your speed. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

It depends. Firstly we need to review your goals and motivation, fine-tune your nutrition.  If you want to invest in supplements we need to make sure they are from a trusted brand and support you strength training goals. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

This program will be targeted and specific to you. It is designed to be progressive and scalable to suit your Individual needs around injury prevention and performance. Individualized strength training programs are the fastest and most effective way to acheive your goals. Your friend's program will be designed for a different purpose. This Melbourne based personal trainer program is the best to boost motivation to train towards your goals. 

Yes! With motivation consistent effort and following my strength training program you will increase your conditioning and strength.

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

A Melbourne personal trainer is utilized to boost motivation and help you acheive goals such as weight loss and body composition, whereas Strength and Conditioning techniques are best suited for athletes. Strength and Conditioning prep athletes for the unique demands of their sports and assists with thier performance with a periodized strength training + conditioning program. 

You may not. If training on your own is getting the results that you desire, keep doing what you're doing.  However, if your finding yourself low on motivation regularly injured, physically not where you want to be, or bored with what you are doing, then I can help you. A personal trainer in Melbourne whom love strength training. 

Yes! All my clients can contact me anytime and I'm happy to help.

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

 I can work around any equipment you have at home. If your main objective/need is to gain size and strength, a gym membership or investment in more home equipment may be necessary. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

For complex movements like olympic lifting, agility drills and rehab exercises, Jack will send through demonstration videos. If you're not conifident you can send video footage of your technique and Jack can guide you through any changes that need to be made. A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Be patient and do the basics consistently well! 

This means no hardcore dieting or extreme training regimes. This usually results in injuries or health issues and a relapse of results. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Why is patience important? 

If you get steady results over time you are developing sustailable habits that will keep the weight off. 

What are the basics? 

Eat real food and cook it yourself at least 80% of the time. Aim to get a weekly routine down  and then on the weekends let go a little bit for a reward from the weekly discipline. Of course if you have any digesion issues or struggle with food, consult with a dietition. 

Not necessarily. If your intention is to grow muscles and you lift weights accordingly and have a lifestyle conducive to developing muscle mass, then yes sure.  If you just want to feel good in your body, tone up and maintain your physique, then lifting weights is an important part of your workout regime. A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Regular exercise regime definitely helps reduce fat however, no specific ab/core exercise will result in a flat stomach. You must live a healthy lifestyle that includes a consistent, good diet full of quality nutrition and eat foods that agree with your digestive system. A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Do what feels best for you and your schedule. For example, if its winter and you prefer to start the day with cardio and finish with weights go for that option as you're more likely to stick to that and therefore get results. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

When you lift weights you are 1. Lifting the same weight for more reps 2. Lifting them faster or 3. Lifting heavier weight to get stronger build more muscle and become more powerful.

You need your muscles fresh and doing cardio before weights will cause fatigue resulting in a reduced intensity in the weight training. Therefore, to achieve results with any of the methods, doing strength-based and cardio sessions separtely is optimal.

My philosophy is eat good ood first. Sport supplements are hard on the digestive system and are not something you want to be taking long-term.  Supplementing may be used to break a plateu.

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

When doing conditioning for weight loss or for energy system development,  you should have some sessions that are maximal effort resulting in heart rate 180 + some at threshold pace 140 - 170 and some aerobic activity at 110 - 140 HR. During some training blocks you may spend a higehr frequency of more aerobic type zones to develop aerobic capacity while during other times you may focus more on higher zones to develop Speed endurance VO2 max. For weight loss generally a mix of all zones is good to burn colories and to prevent montony giving the client variation during the week. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Weight machines are great for anyone starting out with strength training as they take out a lot of proprioception/stability work also for rehabilitation exercises to help increase the symmetry between injured limb and non injured side. Also for developing muscle mass important for sports like body building as you can target the muscles with lower risk of injury. Free weight are typically more natural functional movements that you would need to do during the day or when playing sport. The body isnt fixed in a position therefore the body has to stabilise its own forces and this makes it more difficult but more beneficial for developing a more functional body. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

 While you're working out your breaking down the muscle tissue and this is what you may feel after a workout the time between workouts is when your muscles are recovering. Delayed Onset Muscle Soreness (DOMS) usually occurs when you change your training program or when you work just a little bit harder. Doms is a good thing every now and then however it shouldn't happen every time you train this will likely lead to chronic fatigue or overload type injuries. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Starting a regular training program that has a mixture of both cardio and resistance based training regime.  Important to consider living a healthy lifestyle full of quality foods that nourish your body and agree with your digestive system. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

The department of health recommends: 

For adults:
150 minutes (2 ½ hours) of moderate-intensity physical activity, or 75 minutes (1 ¼ hour) of vigorous-intensity physical activity each week, will help improve blood pressure, cholesterol, heart health, as well as muscle and bone strength.

Each week, increasing to:
300 minutes (5 hours) of moderate-intensity physical activity, or 150 minutes (2 ½ hours) of vigorous-intensity physical activity, will help to prevent some cancers and unhealthy weight gain.

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Unless you have a home gym or your goals are swimming running based its best you have a gym membership so I can prescribe a program that you will enjoy and gain continual results! 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Included as part of the program is the ability for clients to ask as many questions as they like on the private FB group. This platform Jack will answer any questions you have.  If you want more than you can give Jack a call. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Absolutely, at any stage you want to hold due to holidays or end your subscription you can cancel with no further fees. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Online training is more suited for those that have trained for a couple of years or participated in sport. If you have little experience I would recommend starting with a personal trainer. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Yes. In my experience usually most people are bored either because they have been doing a similar routine for a while and have stopped seeing results. Online training will be progressive every session will look and feel different. Online training can help you whether you want to smash performance goals or try olympic weightlifting for the first time. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Depending on what you are looking for if its our first consultation I have a list of questions to bring me up to speed on how I can help you. The consultation is also a good opportunity to go through upcoming programs and key areas of focus. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Working in Football and personal training I have developed a good level of rehabilitation experience however there are many injuries and its important you have a sound diagnosis before we start working together. 

I usually recommending work with your preferred allied health practitioner however if not possible we can discuss further.

A Melbourne based personal trainer looking to help others boost motivation through strength training.  

It depends how committed you are to not just the training but lifestyle changes too, Ive worked with clients that have had amazing result after a month of following my program and others take a longer. Everyone is different and most importantly I encourage enjoying the process. 

No, I have my working with children check and i've worked with adults up until the age of 70. 

A Melbourne based personal trainer looking to help others boost motivation through strength training. 

Yes, weight loss requires a change in lifestyle and a progressive training program. Due to the amount of change required its helpful to have someone help you along the way towards your goals. 

A Melbourne based personal trainer looking to help others boost motivation through strength training.