Olympic Lift’s are a MUST for athletes because they develop explosive power, speed, and coordination.
But you don’t just jump straight into them, you build them through progressions 📶
1. Triple Extension
- The foundation of all Olympic lifts
- this is where athletes develop explosive power used in sprinting, jumping, and change of direction
- Full extension though the hips, knees, ankles= maximum force and power output
2. High Pull
- Teaches you to transfer force into the bar
- Keeps the bar close and builds the correct timing sequence needed for cleans and snatches
3. Hang Clean
- where it all starts to come together
- builds timing and coordination to produce and absorb force
4. Power Clean
- same movement, now from the floor
- develops full body power and the ability to express force quickly
5. Hang Snatch
- required more speed, precision, stability
- great for overhead control, and athletic coordination
6- Power Snatch (not in video above)
- full expression of the lift
- speed, timing, execution, stability all need to be on point to execute the movement well
- trains rapid force production and full body control under speed
💪🏼💪🏼 @pulse8centre
HYROX MELBOURNE RELAY☑️
Such a fun event to be apart of, alongside some of the very best from @pulse8centre 🫡
Been so much fun training hard with the team and congrats to everyone who raced over the weekend❤️
Have definitely got the itch to run it back next year🚀
Stoked to have @adelaide_fc boys @luke.nankervis and @jake_soligo in the chamber getting after some off-season work - prepping for a massive 2026⚡️💪🏽
Keen to see what these fellas can achieve in the years to come 🚀🚀
@pulse8centre
Strong seasons are built in the pre-season
Fall behind now, and you’ll feel it on game day
If you’re serious about improving your strength, speed, power, or general fitness, the best time to start is NOW. 🔒
Get the edge over your opponents & set yourself up for a breakout 2026 season.
DM me and let’s get to work💪🏽❤️
RECAP OF THIS WEEKS CLASSES at @pulse8centre 💪🏼
Tuesday- S&C testing bench press 1RM
Wednesday- Chamber Strengthfit
Thursday- HIIT HARD in the hotbox + S&C testing Hip thrust 1RM
Friday- Hotbox class
All the members have been absolutely killing it in all their classes and congrats to the legends in the Strength & Conditioning program who clocked some PB’s this week. 💪🏼💪🏼💪🏼
TODAYS ARM WORKOUT- 3 SUPERSETS, 3 SETS EACH EXERCISE:
S1
-SA PREACHER CURLS
-TRICEP DIPS
S2
-EZ BAR CURL
-CABLE ROPE TRICEP EXTENSION
S3
-CABLE ROPE BICEP CURLS
-OH TRICEP EXTENSIONS
+ SA CABLE CURLS, DB BICEP CURLS
💪🏼-I paired bicep and tricep exercises in supersets back-to-back with minimal rest as it not only saves time, but also delivers key benefits:
1. Training opposing muscle groups allows one muscle to rest while the other works, helping you maintain intensity and volume across your sessions.
2. By reducing downtime, you increase overall training density (more work in less time) which supports hypertrophy, caloric expenditure, and muscular endurance.
📌I worked in the 6-10 rep range with heavy loads and high intensity.
WHY?
This range optimises mechanical tension- a key driver of muscle growth and strength. Heavy loads create micro tears in the muscle fibres, triggering a repair process that increases muscle fibre size (hypertrophy) and strength.
It also allows you to progressively overload over time, which is the foundation of long-term strength development.
❤️
#gym #workout #armday #armworkout #gymworkout
