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Caitlin Mondello | Athlete Performance Coach

@coached.bycaitlin

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B.Ex.Sci
S&C for athletes who want more
@team.sixthreenine
@lskd athlete | CAITLINM-LSKD

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Most athletes spend years working hard and never close the gap.

Not because they are not talented. Not because they do not put the time in. Because they are training in an environment that was never built to close it. That accepts whatever they bring in. That does not push the standard. That lets them settle at a level that feels like progress without ever demanding the version of themselves they are actually capable of becoming.

Elliot plays basketball. He knows the difference now.

When we asked what he would tell any athlete thinking about joining 639 he did not overthink it.

Coming here is the best thing. No matter what your goal is. No matter where you want to be. You can improve on exactly what you need to improve on.

That is not a coached answer. That is an athlete who has felt what it is like to train somewhere that was built specifically around making him better at his sport in the ways that actually show up on the court.

Most athletes never find that environment. They train their whole career without it and never know what they were missing.

Elliot found it.

The question is whether you are going to keep waiting or do something about it.

Comment NEXT and we will reach out today.

#team639

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Your session does not make you fitter. The 23 hours after it do. Here is why.

Here is what actually happens in a session. You stress the body, break it down slightly, and leave it temporarily weaker than when you walked in. The session does not build you, it sends a signal that says adapt. The adaptation, the actual getting fitter and stronger, happens afterward while you sleep, eat, and recover. Nail the session and wreck the recovery, and the signal goes out but the body never answers it.

Sleep is where tissue repair peaks. Protein and fuel are the raw material. Stress management keeps you building not breaking down. Load spacing lets the adaptation land.

Training breaks you down. Recovery is where you get fitter.

Swipe through for what the 23 hours have to deliver.

Comment RECOVERY and we will send you the recovery framework our athletes use.

#athletedevelopment #strengthandconditioning #recovery #seniorathlete #melbournewest

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The difference between the athlete you are and the athlete you want to be is not talent.

It is the environment you train in.

#team639

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The moment that ends most netball seasons is not a collision.

It is a landing. A plant. A change of direction the athlete has done a thousand times before. Routine in every way except this time the body was not strong enough or prepared enough to absorb what the movement demanded.

That is not bad luck. That is a gap in preparation.

Netball is a stop start sport. The better you get at braking the better you perform and the safer you are. Slow to get low is how most ACLs go. A loud landing is a weak athlete every time. You cut on one leg which means you need to train on one leg.

Three exercises built around exactly this.

1️⃣ Tall to short teaches the body to decelerate under control through a full range so the knee never has to absorb what the muscle was supposed to handle.

2️⃣ Depth catch trains the landing to be silent. Silent landing means the body is absorbing force. Loud landing means it is crashing into it.

3️⃣ Falling lunge builds the single leg deceleration strength that transfers directly to every change of direction the court demands.

The netballers who train this play more games. They finish seasons. They show up to the next one with a body that was actually built for what the game asked of it.

Comment NEXT and we will reach out today.

#team639 #netball #deceleration

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Been busy with some incredible people 🫶

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You build fitness in months. You lose it in two weeks. Here is the science.

It takes weeks of consistent training to meaningfully lift your strength, speed, or engine. But detraining is fast. Aerobic fitness starts measurably dropping within about two weeks of stopping. Strength and power hold a little longer, but not forever. This is why the start stop athlete never gets anywhere. Every time they quit for a few weeks they claw back ground they already paid for.

You do not need to train hard constantly, you need to never fully stop. The body keeps what it is regularly asked for. Train the quality often, use a minimum effective dose in busy periods, and favour consistency over intensity.

You do not keep fitness by earning it once. You keep it by not stopping.

Swipe through for how to hold what you build.

Comment NEXT to speak more today!

#athletedevelopment #strengthandconditioning

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Most facilities will take anyone who pays.

This one was never built for that.

Every athlete in this reel is different. Different sport. Different age. Different goal. The only thing they share is the decision to train somewhere that takes what they are trying to achieve as seriously as they do. A facility that does not lower the standard to accommodate more people but raises the standard of every person who walks through the door.

That is what you are watching.

Not a gym full of people exercising. An environment full of athletes being built. By coaches who are on the floor with them every session. In a space that was designed from the ground up to give every athlete inside it every possible advantage before they step on the field.

Every sport. Every age. One standard that never changes.

If this is the environment your athlete deserves link is in bio.

#team639 #athletedevelopment #strengthandconditioning

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Different athletes. Different goals. Same floor. Same standard.

This is what it looks like in here.

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Fight night is no place to find out your gas tank isn’t ready. 🥊

Conditioning isn’t just about being fit.

It’s about maintaining your output, recovering between efforts and performing when fatigue sets in.

We don’t leave that to chance. 📈

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Most athletes with a back injury stop training legs entirely.

They do not have to.

The belt squat loads the lower body without placing a single kilogram of compression through the spine. The load hangs from the hips. The back stays completely unloaded. The athlete keeps building the quad strength, the glute strength, and the lower body capacity that a full season demands without the injury getting worse and without the deconditioning that comes from weeks off the floor.

It also does something most people never consider. It actively decompresses the spine. The hanging position creates traction through the lumbar spine that most athletes have never felt in a training environment. For athletes carrying load chronically through a heavy training block that benefit alone is worth having the machine in the building.

The belt squat just arrived at 639.

Every athlete who has ever been told to stop training because of a back issue now has a different option.

Come and use it. Link in bio.

#team639 #beltsquat

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The physical reason the best junior gets caught by 18, and the qualities that actually last.

The standout junior is usually an early maturer. They hit their growth and hormonal surge first, so they are temporarily bigger, stronger, and faster than kids the same age. That is not skill, it is a head start in physical development. By 16 to 18 everyone else matures too, the gap closes, and the early maturer who never built real qualities underneath gets caught and passed.

Maturity fades. These are trained and they last: relative strength, power and rate of force, movement quality, and work capacity. None come from maturing early. All come from training properly over years.

You cannot ride physical maturity forever. You have to build physical ability on purpose.

Swipe through for the qualities to build.

Comment ASSESS and we will test your physical qualities and show you exactly what to build.

#athletedevelopment #strengthandconditioning

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Rest is the most common advice an athlete with a sore knee gets. It is also the reason most of them are still sore three months later.

Pain goes down when you stop. Capacity goes down with it. So the first hard session back, the tendon is weaker than when you left it, and the whole thing starts again. Rest, flare, rest, flare. That loop is the injury.

What actually settles a knee is load it can handle, applied on purpose, before the session rather than instead of it. The three in the video are where we start. They are not the whole plan, but they are the part most athletes skip because nobody told them a sore knee could be loaded at all.

You do not rest your way out of a load problem.

Save this for the next time someone tells you to take a week off.

#kneepain #patellartendinopathy #sportsrehab #strengthandconditioning #athletedevelopment

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