Strength and Conditioning

Why we do what we do

Sure, the title might sound like a loaded statement and you might just think that our facility serves simply as a means to an end for people’s fitness goals; after all, we are but one business that exists within arguably one of the most competitive industries this side of hospitality. However, we strongly believe that…

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April 5, 2017

Cause it’s VBT (Oi! …Oi!) – Velocity Based Training and PUSH Band technology

While we might be channelling AC/DC in the title, this doesn’t mean ‘VBT’ stands for Victoria Bitter training. If anything, it’s quite the contrary – unlike VB, we are improving on our methods by dropping some coin on cutting edge technology in order to complement the knowledge we have cultivated through the vast years of…

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January 19, 2017

German Volume Training Clinic 2017

‘New Year, New You’ and all that schisse! If you are expecting a post full of optimism, mindfulness and inspiration then obviously you don’t know me or our facility well enough. No three word slogan (with the exception of ‘live, laugh, love’ – how can your heart not skip a beat out of pure positivity…

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January 12, 2017

2016 Mid-Year Clinic Results

Irrespective of what field you work in, it is very rare that any plan – from conceptualisation to implementation – comes off the way you’d expect and hope for. Now I am pretty average at statistics and try never to get too embroiled in such soul destroying activities of being on excel for countless hours. For the…

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September 13, 2016

Advanced Lifting Clinic 2016

As regular as a leadership challenge in Australian politics, the approaching warmer months provide the impetus and motivation to get in shape before indulging in all the benefits summer has to offer. Staying true to the Hammer philosophy however means that there is no 8 or 12-week ‘bikini/budgie smuggler’ challenge on our schedule. What we…

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September 7, 2016

Accumulation Intensification Phase 2016

When ADP concluded a month ago it was the culmination of our first 6-month macro cycle. Our next phase (accumulation intensification phase) is the very start of our next macro cycle or 6 month plan. In-between phases we saw a 3-week transition or off season phase, where we de-loaded our guys from 6 months of bloody…

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July 19, 2016

2016 Athlete Development Program Breakdown

This is the 4th year of our coveted Athlete Development Program. The idea behind this program is to get participants training in a format similar to that performed by athletes during the competitive season. Even if you are not a sports fan, most of us have a huge appreciation for an athlete’s dedication to their…

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May 9, 2016

Strength/Power: our pre-comp phase

In the next phase of training, we change the focus of the program from out and out strength and move to a strength/power focus. However, we don’t do this without maintaining an element an element of the strength component, as we do not want to lose any of the capacity we just established in the…

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April 18, 2016

Opinion: Are bodybuilders athletes?

By Matt Ham. So I was doing my usual scroll through my news feed on Facebook when I came across a bodybuilder/sculptor (for ease of reference, let’s call him Lou) who had posted something that a friend of mine had liked. What caught my attention however was not what he said but the fact that…

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April 8, 2016

Strength Intensification – Phase 2 (2016)

Commensurate with our year-round approach to client periodisation here at Hammer Athletic, we are about to embark on our Strength Intensification phase; meaning that we will partake in a program that increases strength capacity. By approaching the year in two halves, we have periodised our first macrocycle/season with a model called Conjugated Sequencing, with the…

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March 21, 2016