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Daniel Boulos | Strength & Conditioning

@coach.dannyb

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🔓 Helping athletes unlock their potential
📚 Bachelor of Exercise Science (Sports Practice)
🏋🏽‍♂️ @team.sixthreenine
👇🏽 Work with me!

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I never really planned on becoming a coach.

From a young age, sport was everything to me. I played multiple sports, had success, and like a lot of young athletes, I dreamed of one day going pro.

Eventually, I made the decision to step away from sport and focus on work and my studies.

I completed my Exercise Science degree, but honestly… I had no idea where I was going with it.

I didn’t feel like I had enough experience.
I didn’t feel confident in my ability.
And I definitely didn’t feel like I was ready to do something great.

Then I got my opportunity at 639.

The internship, the experiences and especially the mentors around me completely changed my confidence and shaped the coach I am today.

I still get imposter syndrome. I still question myself. And I’m still learning every single day.

But I’m incredibly grateful for every opportunity I’ve been given.

Because now I get to help young athletes chase the same dreams I once had.

To give them the knowledge, guidance and opportunities to become the best athlete they can be, and hopefully help them get one step closer to living their dreams.

That’s why I coach 🫡

And this journey is only just beginning… by @coach.dannyb

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2 months ago

⚡ Speed is useless if you can’t put the brakes on

Deceleration is a huge part of athletic performance; absorbing force, controlling your body and being able to stop or change direction efficiently

🔹 Split squat iso — build strength and control in key positions
🔹 5m acceleration to deceleration — accelerate hard, then own the stop.

Because it’s not just about how fast you can go. It’s how well you can slow down, control your movement and get ready for the next action 💪

Build the strength. Own the stop. Win the next movement.

#StrengthAndConditioning #Deceleration #AthleteDevelopment #athlete by @coach.dannyb

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2 days ago

One person in an empty building with a vision that was bigger than what he could build alone.

That is where this started.

Every name that came after it was a decision. Not just to hire a coach but to find someone who understood what was being built here and wanted to be part of raising the standard of it. Someone who would show up for the athletes in this building the same way the vision demanded from the very beginning.

Haydn. Pete. Nick. Caitlin. Danny. Georgia.

Six people who chose this place. Six people who have made every athlete who trains here better by being in the room with them. Six people who are the reason this place is not just a facility with good equipment but a team with a genuine standard that compounds every single time someone new joins it.

This is what growth looks like when it is done the right way.

Not fast. Not random. One right person at a time.

We are just getting started.

#team639 #theteam #athletedevelopment #strengthandconditioning #melbournesport by @coach.dannyb

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5 days ago

Most hamstring tears happen in the first ten minutes. Here is what that tells you.

A sprint off the first whistle, a hard cut, and something goes in the back of the leg. Everyone calls it bad luck. It almost never is. A cold muscle asked to produce max force with no preparation is not unlucky, it is predictable.

A real warm up is not a jog and a few stretches. It raises tissue temperature so muscle handles load, primes the nervous system so you can fire from the first minute, and rehearses the movements the game will demand. Done right it is training, not just prep.

A warm up is not a formality. It is the difference between ready and exposed.

Swipe through for what a warm up should actually do.

Comment READY and we will send you our match day warm up.

#seniorathlete #injuryprevention #strengthandconditioning #athletedevelopment #melbournewest by @coach.dannyb

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7 days ago

Should your kid pick one sport early to get ahead? The research says the opposite.

A kid shows promise, so the advice rolls in. Drop the other sports, go all in, specialise now or get left behind. It feels logical, more reps in one sport must mean faster progress. But early single sport specialisation is one of the biggest risk factors for injury and burnout in young athletes. The kids who play multiple sports longer tend to go further, not less far.

A young athlete who moves in lots of ways builds a base every sport draws on later. More movement patterns, lower injury risk, less burnout, a bigger ceiling.

Picking one sport early does not build a better athlete. It builds a narrower one.

Swipe through, then send this to a parent being told to specialise their kid.

Comment TEST and we will book your athlete in for a testing session.

#youthathlete #athletedevelopment #multisport #juniorsport #melbournewest by @coach.dannyb

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8 days ago

You do not have a motivation problem. You have a system problem.

You tell yourself you will train when the motivation comes back. When you feel fresh. When the mood is right. So you wait, and the skipped sessions pile up. But the athletes who make it are not more motivated than you. They stopped relying on motivation years ago.

Motivation is a feeling, and feelings are unreliable. What carries you is routine, environment, accountability, and identity. Same time, same days, somewhere that pulls you in, people who notice when you do not show. Make it automatic and you stop needing to feel like it.

Discipline is just a system you stopped negotiating with.

Swipe through for how to build one.

Comment SYSTEM and we will show you how our athletes build theirs.

#athletemindset #strengthandconditioning #athletedevelopment #discipline #melbournewest by @coach.dannyb

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10 days ago

You can run 5km and still gas out in the last ten minutes of a game. Here is why fitness lies.

You hold a steady pace on a run and feel fit. Then a game comes and you are blowing by the final quarter while someone less fit than you is still flying. You trained one kind of fitness, and your sport demands another. Jogging builds a steady engine. Sport is sprint, collide, recover, repeat, at random, all game.

A bigger engine changes the game late. Holding higher speeds for longer, recovering faster between efforts, still having something left when others are running on empty.

So we built the exact aerobic program we run with our own athletes and we are giving it away free. The sessions, the pacing, the tracker, the recovery system. You run a 2km time trial before and after five weeks, and your time does the talking.

Being fit to run is not the same as being fit to play.

Comment ENGINE and we will send you the full 5 Week VO2 Program, free.

#seniorathlete #athletedevelopment #strengthandconditioning #vo2max #melbournewest by @coach.dannyb

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10 days ago

Most people never see this part.

The session that did not feel good. The moment the body had every reason to stop. The room where nobody was watching and the only thing that mattered was whether the athlete held the standard they set for themselves when no one was there to hold it for them.

This is the part that builds everything else.

Not the result. Not the celebration. The decision. Made quietly. Made repeatedly. Made in the moments that never make the highlight but are the only reason the highlight ever arrives.

Swipe through. This is what it actually takes.

#team639 #athletedevelopment #theculture #athletemindset #theprocess by @coach.dannyb

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15 days ago

THE GREAT RE-TEST 📈

The goal of testing isn’t just to collect numbers, it’s to see whether the work is actually translating into improved physical qualities!

After a solid 6 week block of training, we’ve seen some solid changes:

⚡ Hop RSI: +26%
🦵 Single-leg jump: Left +23% | Right +17%
💪 Knee extension: 870N / 886N — only 1.9% asymmetry to the right leg
🏋️ Hip adduction: Left +2.4% | Right +1.2%
📈 Hip abduction: Left +11% | Right +15%
⬆️ CMJ: +2.6%
📉 IMTP: -12%

Not every metric has to improve every time. Fatigue, training demands and individual readiness all play a role

The important part is using the data to understand what’s improving, what needs more attention, and where we go next.

Goal for the next block is to keep improving on the strengths, while addressing the deficits to ensure progression continues 💪🏽

Test → Train → Retest → Adjust. It’s simple CHICHONOMICS 👏🏽

#strengthandconditioning #coach #strengthtraining #testing by @coach.dannyb

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15 days ago

You did not lose your spot in the game. You lost it months before.

It feels sudden. One week a starter, the next on the bench, like the coach just changed their mind. They did not. Someone else got better while you stayed the same. The decision that benched you was not made on game day, it was made in every session over the months before.

Selection is decided long before the team sheet goes up. Off-season work, availability, consistency, trainability. None of it happens on game day, but all of it decides game day.

You do not get benched in a moment. You get benched in a build up.

Swipe through for where spots are actually won.

Comment TEST and we will book you in to test where you actually stand.

#seniorathlete #athletedevelopment #strengthandconditioning #melbournewest #teamsport by @coach.dannyb

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16 days ago

poster boy behaviour 🥴 by @coach.dannyb

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16 days ago

The best kid on the team at 12 is often gone by 16. Here is what actually happens.

Every team has one. Bigger, faster, better than everyone. Dominant. Then puberty evens the field, the others catch up in size, and being the biggest is no longer enough. If all that early success was built on being physically ahead and never on real skill or development, the fall is fast.

Early physical maturity is a loan, not a gift. It gets called in.

The kids who last are not the early freaks. They built real skill, movement quality, a strength base, and a genuine love of the game underneath the talent. Development beats early dominance every single time.

The goal was never to peak at 12. It was to still be here at 18.

Swipe through, then send this to a parent who needs it.

Comment BUILD and we will book your athlete in for a testing session.

#youthathlete #athletedevelopment #juniorsport #sportsparent #melbournewest by @coach.dannyb

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17 days ago