Still amazes me how many intern applications we get that don’t follow these pretty easy to follow instructions. With almost every applicant having the exact same ‘experience’ (PT, Coaching, Uni Degree and a couple extra certain) not following these simple points makes my job a little easier.
Future applicants, I can’t stress this enough, follow these instructions, please! #strengthculture #huntprogression
More spreadsheet porn. Up until now, the coaches at @melbournestrengthculture have had to manually track volume per week in terms of total sets. Having a bit of time up my sleeve this week because of a break in internship classes has let me build a big fuck off formula that will now track sets per week for the main movements and movement patterns (and arms 💪). .
The formula finds the total sets for each movement, regardless of which day or exercise slot it has been programmed in, and counts a rolling total for each week.
Eventually I want this to track alongside some fatigue metrics, too. But that’s for another week of brain capacity. #excelisfun #spreadsheetculture
Just finished building this absolute work horse of a spreadsheet for prescribing and tracking calories/ steps/ sleep etc. I’m pretty happy with it!
On the top left we have some basic maintenance calculations based off @deanmckillop recommendations. Taking into consideration sex and BW with multiplying factors of 25-30 for Women and 30-35 for males. This would spit out a very general range of maintenance. The example for myself as a 95kg male would be between 2850cals and 3325cals.
Protein ranges are between 1.6-2.2x BW and Fat ranges are between 0.5-1x BW. Carbs are determined by the difference between the total cals and fat+protein.
On the right hand side we have a big calculator taking into consideration a goal, maintenance calories and maintenance multiplier,(3k in my example, goal is to gain at 105% maintenance)
There is a prescription for Protein and Fat relative to BW. (2.1x and .75x in this example).
The calculator then spits out some prescriptions for daily average, protein, carbs, fats and fibre as a result of the input variables.
There is also a choice of High and Low Days. It will calculate the amount of calories for each day depending on how many low days you want and how big the deficit is relative to maintenance on those low days. I have selected 2 low days at 92% of maintenance on those days.
My final prescription is:
2x Low Days of 200/365/71
5x High Days 200/429/82
We then have a 6 month rolling spreadsheet for tracking calories, BW, steps, sleep. Some rolling graphs and a rolling weekly adherence score for how close the tracked variables are to the prescribed variables. I am pretty proud of this beast. #modafinilisnojoke #strengthculture
Band rehearsals at 12. BYO instruments. #strengthculture
I view business development like a game. Different skills to develop to help build the entire character. I’ve put a big focus on IG this past few months and I’m pretty happy with our growth so far. We’ve pretty much doubled our followers since November. 2,734 👉 5,325 since November 12th. Although I have no formal education on marketing I have found a few strategies that have helped tremendously that are pretty easy.
👉 Provide content worth sharing. Reposts, tags, story features help an insane amount! This means high production quality, in depth captions with lots of applicational ideas for the consumer.
👉 We try our best to keep a similar theme to our most shared posts, too. These are the video we post with the banners above and below.
👉 Have content banked up for a few months worth of posts. It may take a few hours to do so, but it has saved a lot of time when scrapping my brain for content ideas.
👉 Sponsored posts work, really well, like really really well. If you’re willing to pay a little you’ll get a lot. It’s stupid how much more reach is attained simply by paying the machine that is Facebook like $30-$50.
To anyone following, tagging, sharing and supporting - you are the fuel for my fire and I love every single one of you.
On the quest for 10k by the end of 2019. Enjoying the process and lessons that are coming with it. #strengthculture #huntprogression
@pete_dupuis nailing ‘gym owner musings’ today.
Everything is a metaphor for life. Training and business ownership is no different, in most respects. #strengthculture #huntprogression
We bought a PitShark yesterday. It has been something we have wanted for about 6 months now. I’d seen the Valhalla Strength Belt Squat at a few gyms pop up but after speaking to a few of the owners of them decided to wait till the time was right for a PitShark.
Monday I received an email about one for sale. Tuesday we picked it up. It cost 2k but the amount of volume that will be crushed on this over the next 20years will make that investment about $0.30 per day.
@melbournestrengthculture really is turning into a facility for highly trainings individuals now and people that want to learn to push their understanding of what is possible.
If you had asked me 2.5 years ago that this small gym would be in the position it currently is.. I’d have laughed. I’m hard on myself. My own toughest critic in almost every aspect of my professional life. In the past 3 months I have tightened the screws on a lot of our business systems. I have realised there are holes everywhere, holes I skimmed over whilst building the gym to where we currently are. They are now causing unnecessary headaches and we have spent the past 3 months on filling these holes with bigger and better systems. More communication with staff and athletes. More data tracking. More accountability. More Culture.
The last 3 months have been an eye opener for me and what business really is... this PitShark will symbolise a new era for Strength Culture. Onwards and upwards!
Just Strength Coach/ Business owners musings 😊 #strengthculture #huntprogression
I’ve had some pretty fun car trips in the Old Granny Smith.. but this one is close to the top. @wcroz, @deanmckillop and I in the beast, just before getting pulled over by an office to be randomly drug tested. Chatted about how I lost my virginity.. as you do! #lostvirginity #strengthculture #huntprogression
Here’s a fun story - the first piece of equipment I purchased 33 months ago was the Concept 2 tower. Today I decided to personally use it for the first time and hit a 2km time trial for a baseline aerobic test. Highlights include:
2x devilishly pumped tibialis anteriors
2x squished testicles
I’ll be checking in in 4 weeks time to hit it again. #huntaerobicadaptations #rowerculture
Pretty happy to announce that I have been asked to present at the @deakinuniversity @dussmelbourne networking evening next Wednesday on my journey so far in the Sports Science/ Strength and Conditioning scene here in Australia.
Last time I was asked to present to the 1st year Sports Science Students I jokingly said that I felt like I had gained a majority of my knowledge off YouTube and that my degree should be seen as a ‘YouTube Major’... however in the past couple years my mindset has shifted and I truely am glad I started my career learning from Deakin. Looking forward to some great discussions with plenty of new faces.
If you are a student of Deakin and would like to come down please message @dussmelbourne for your tickets! #strengthculture #huntprogression
Posted @withrepost • @dussmelbourne We’re excited to announce the guests that we’ll be expecting for the Speed Networking Night on April 10th! 👍
Introducing Jamie Smith!
Jamie is a former Deakin student, graduating with a bachelors in Exercise/Sports Science. Jamie is a registered coach with Powerlifting Australia and has interned for high performance company Cressey Sports Performance in the USA. He is currently the owner and director of coaching at @melbournestrengthculture.
Don’t miss this opportunity to catch Jamie at our Speed Networking Night on 10th April, 7pm at Burwood Corporate Centre (BCC)
Just 8 more days! Grab your tickets now:
trybooking.com/BAWZK (ALSO IN BIO)
#duss #deakinuniversity #speednetworking #melbournestrengthculture