ETHOS

Less than 5 weeks out from professional MMA athlete Antonio’s fight on @eternalmma Antonio is an extremely diligent athlete throughout the whole year. So when it comes to our in camp approach we don’t need to hold back on more advanced training methods. His weight cut is within a healthy % and we are pushing go get adaptations in camp! Swipe to see what a typical training session can look like. #mma #strengthandconditioning #combat #fight #ethoscombat

⚡️ BUILD BRAKING POWER WITH DECELERATION ⚡️ Deceleration is the ability to rapidly reduce velocity and control force and it’s one of the most undervalued yet critical performance qualities in sport. Fundamentally, deceleration relies on high force eccentric muscle actions, where the body must absorb, control and redirect mechanical load efficiently. WHY IT MATTERS? 🏃‍♂️ Field Sport Athletes - Underpins change of direction, cutting and agility. - Effective braking capacity = Faster re-acceleration, Improved movement efficiency and reduced injury risk. 🥊 Combat Athletes - Striking, grappling and transitions demand rapid deceleration to control momentum and re-position efficiently. - Enhanced braking capacity = Greater eccentric force absorption, neuromuscular stabilisation, and control during high-velocity movements. - Underpins the ability to execute rapid changes of direction and efficiently reapply force in dynamic, high-intensity settings. 🩹 Rehab & Injury Prevention - Inability to tolerate high braking forces during deceleration increases injury risk and severity of tissue damage. - A large proportion of non-contact injuries occur during deceleration or landing phases - 32-66% of non-contact ACL injuries in soccer involve whole-body deceleration from high velocity prior to change of direction (Harper, 2025). - Deceleration training enhances tissue capacity, eccentric strength, and joint stability - Critical for RTP progressions, bridging the gap between strength and high speed sport demands HOW TO TRAIN IT? 
BW Drop Catch Variations
DB DL Tall Landing
DB Rear Foot Elevated Split Squat Drop Catch
DB SL Tall Landing (hopefully you can do this better than me 🤣)
Smith Machine Split Stance Drop Catch
Smith Machine Tall Landing to Split Stance Drop Catch
Glute Drive Machine Drop Catch
Trap Bar Tall Landing
Trap Bar Drop Catch to Split Stance SL Landmine RDL (Side-On) Drop Catch If you can’t absorb force, you can’t express it. 💥

Unlock your potential with our 9-week ETHOS Mentorship Program, starting on July 15 2024. Join Australia’s leading high-performance facility for combat sport athletes and gain hands-on experience with our senior team taking you through the entire process with our competitive athletes. Invest in yourself at the End Of Financial Year with this professional development opportunity. Learn our proven T.O.P System and develop skills to train athletes from amateurs through to world championship level. The ETHOS Mentorship offers a unique blend of practical and theoretical learning, guided by senior ETHOS coaches. You’ll gain exclusive insights into high-performance testing, effective program design, and our specialised strategies for combat sport athletes. Throughout the mentorship, you’ll receive targeted weekly objectives and theoretical questions through our e-learning platform, ensuring a comprehensive understanding of each module. This is more than a standard Strength & Conditioning educational experience - it’s a pathway to becoming a specialist high performance development coach in combat sports. Our methods are tested and proven, benefiting top athletes including Tyson Pedro, George Kambosos Jr, Arlene Blencowe and Tina Rahimi. With over 250 competitive combat sport athletes thriving under our system, you’ll be learning from the best in the industry. In the final weeks, we’ll also get into business and coaching development, culminating in a case study presentation. Showcase your ability to apply what you’ve learned and set yourself apart in the professional world. TAP THE LINK IN OUR BIO TO REGISTER YOUR INTEREST NOW. 📲 #ethosperformance #whenperformancemattersmost #mentorship #strengthandconditioning

Week 4 of the Mentorship Program at ETHOS dives into the topic of ‘Warm Ups’. A warm up is an important part of a session, but it can easily be 15 minutes of ‘fluff’ without a structured approach. We teach our students our methods for designing a warm up and the considerations that go into what makes it effective. Our mentorship is an intensive 8 week program created to give students an immersive experience that goes well beyond shadowing some gym floor sessions. If you’re interested in learning more click the link in our bio. #student #mentorship #strengthandconditioningcoach #strenghtandconditioning #gym

HOW RELIABLE IS THE DATA YOU’RE COLLECTING? Every performance test contains some degree of error, whether you’re measuring force metrics, sprint times, force production or GPS metrics. The question is not simply “did performance improve?”, but whether the observed change exceeds normal variability. Understanding these concepts help with collecting accurate information to determine whether an athlete is truly improving, maintaining performance or simply fluctuating within normal noise. Reliable testing improves the quality of athlete profiling, monitoring and programming decisions.

Some snippets from working online with @joshmccormick__ in the last 8 months and it’s been great to see him rip into his training Using the @metricvbt app has been a game changer to keep on track with his force production across different speeds and movements Getting stronger at a set speed is a key acceleration and force production quality I always aim to push with athletes, especially boxers Highly recommend for any coach or athlete, and it’s free!

10 x Fights and counting Thank you @ethos.performance for always backing me and keeping me strong in more ways than one 🙏🏼 . . . . . #strenghtandconditioning #fightcamp #professionalfighter #strengthtraining #reels

Week 3 of the mentorship tackles program design. It’s not something you get right in a week, but we teach the key things we feel need to be considered when writing programs, as well as a system for how to approach it each time. Our focus for all mentees is to confidently write programs by the end of the mentorship program. If you want to systemise and learn more about programming send us a DM or click the link in the bio to register interest for the next intake. #strengthandconditioning #coach #train #ethoscombat #athlete

Fight week primer session for Muay Thai Aus Nationals 🥊 WARM UP / ACTIVATION Floor Mobility Series 1 x 5 e/s SL Hip Thrust Off Bench 2 x 8 e/s Prone Swimmer + Dart 2 x 8 Copenhagen Medium Lever Hold 2 x 20s BLOCK 1 Pin Squat 2 x 3 Seated Box Jump 2 x 2 Intensive Supine Med Ball Drop Pass 2 x 4 BLOCK 2 Split Stance Single Arm Landmine Throw 2 x 3 e/s Split Stance Oscillatory Band Row 2 x 4 seconds Landmine Rocking Cossack Squat (light) 2 x 8 each MOBILITY Banded Cat Cow 2 - 3 sets x 6 - 8 each 90/90 KB 2 - 3 sets x 6 - 8 each Shoulder Extension + Abduction 2 - 3 sets x 6 - 8 each Slant Board Calf Stretch 2 - 3 sets x 45 - 60 seconds The aim of this session was to maintain sharpness, movement quality and explosive output without creating unnecessary fatigue. As Jessie was approaching her multi-day competition, this session allowed her to head into it feeling fresh, reactive and prepared to perform. Huge congratulations to Jessie on coming away with gold at the Australian Nationals (because she is a gun 💪)

Some considerations when performing a Counter Movement Jump (CMJ). 1️⃣ Technical consistency matters. Small errors show up straight away, hands coming off hips, poor landings, or rushing between reps. These all reduce the quality of your data. 2️⃣ Control your landing. A heavy or unstable landing doesn’t just affect performance, it impacts how accurately we can measure force output. Stick the landing and own the position. 3️⃣ Respect the quiet phase. Force plates need time to reset. Moving too quickly between reps removes the ability to capture a true baseline. Stay still and allow the system to register properly. The CMJ is one of the most widely used tools in high-performance sport to assess lower body power and neuromuscular status. But like any test, its value comes down to how well it’s executed. If the process isn’t consistent, the data doesn’t mean much. #testing #athletes #sportsscience #strengthandconditioning #ethosperformance

A snippet into our recent performance testing with Samoa representative boxer @tino_at as we work with him towards The Commonwealth Games later in the year Ready and excited to get started 💥

Lifting heavy weights with intent has been a game changer for me lately. First of all, I had to change the way I used to approach the lifting room. I started getting there as fresh as possible, choosing the best days and times suitable based on my training schedule and focusing on actually improving in the weight room rather than just going there to lift some weights because someone said you should do it. After I implemented those changes, with patience and consistency I started seeing results in the weight room that I consequently transferred in martial arts training and the biggest takeaway has been: -The ability to produce force quickly This has a helped me a lot especially in situations where you have to explode, like defending takedowns, breaking the hand grips, scrambles, and many other scenarios. Shout out to @meer_awny my S&C coach at @ethos.performance that has helped me making the changes needed in order to maximise my performance in the sport. #mma #strenght #power