Posts Tagged ‘strength and conditioning’

What is Crossfit?

Thursday, July 29th, 2010

A blog to help you all better understand the Crossfit world and the style of training I am doing at the moment in Canberra. 

This little exerpt is taken direct from the Crossfit website. Check it out here:

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.


New Adidas Ad – Crossfit style


The Future of Crossfit right here:


Stay tuned for the Succeed Xtreme outdoor fitness program to be launched soon in Canberra… these sessions will be ran by Crossfit Cerified trainers

The Life of a Sydney Swan

Sunday, December 13th, 2009



Well after the pleasure of spending a week with the Sydney Swans, it has really opened my eyes to the life of a full time football player.

I was amazed at how much of a finely tuned machine both player and organisation were at the Sydney Swans.

A big thank you to the club, coaches and players for making me feel at home and allowing me in to their lives for a few days.

I have to say I am amazed at the fitness levels of these guys.

Depending on the day it starts around 8am as the players start rolling into Swans HQ. Those that need, head down to get rubs and strapped up for the session ahead.

They hit the track at about 8.30am where it is a solid 30 – 45 minute series of stretching and light warm up drills.

From there it was amazing to see the structure of the players and coaching staff as they are having to deal with players that have done the full pre season, to players coming back from injury and of course the new draftees that have only been at the club for a week.

How they have it all set up for each player at various levels so as to avoid the possibility of injury was amazing and my hat goes off to the Strength & Conditioning Coaches for such a professional structure.

The session goes on average for about four hours with a fantastic mix of conditioning and skills combined for the players. By the end of the session they average around 10km (take me a week to run that far).

They then head off for massage, lunch etc before being required back for the second session of the day about two hours later. It is mix of things for recovery from a tough morning session.

As it was pre season and players at different levels I was very fortunate to get a look at the different styles of fitness sessions that were conducted based on how long they had been in the pre season program for.

Each day was very different and to much to mention here, but the Sydney Swans have an awesome strength and conditioning program for players.

I now have a better understanding why football is a full time sport. With training up to two sessions a day six days week, I get tired thinking about how much they do in a week (take me a month).

The environment and culture of the club is also something that really stood out for me. It feels like a real family when you have been with them for a few days. The players seem to have a knack to really switch on to training together and lift each other. They all get along really well and it was evident, when going to lunch etc when they all just hang out together.

As most of you know I am into giving to charity where possible and doing my bit for the community, and the Sydney Swans are no exception, with players going either going to hospitals or schools on a weekly basis to either help out with their AFL skills or to just cheer them up a bit.

Some of the senior players like Adam Goodes, Brett Kirk, Nick Malceski etc create an environment around the club that is fun and relaxing for all the players.


some of the boys in training

I wish the Sydney Swans all the best for the 2009/10 season even though we will be trying to knock their reserve grade side off in the ACTAFL.

Scott Williams

Australian Fitness Expert