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Guerillapt Online Coaches|Personal Trainers

@guerillapt

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⏳10 years experience
👨🏼‍💻 PT Team
🎯Hit goals with us
📍Loacted in high end gyms @clublimegyms
📍@plusfitnessaustralia
🧑🏼‍🦽‍➡️NDIS @guerilla_adaptive

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These are guaranteed to build up your strength and explosive base. Progressions and regressions can help us to build up to these. Check the link in bio for a free guide on power exercises #sportscience #gymtips #explosive #explorepage✨ #combatsports

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Two years with the GuerillaPT team.

It’s been a journey across so many corners of health and fitness: exercise physiology for private, NDIS, workers compensation, aged care and Medicare clients, kids’ sport with @jnasports_ , group training at @f45_training_rosebery , and inclusive programs with @guerilla_adaptive

Every client has started from a different place, and every win, big or small, has been worth celebrating.

Grateful to be part of a team that wants health and fitness to feel welcoming to everyone. We’re working on new ways to make that easier to reach, with more to share soon.

Thinking about starting, or joining the team? Come say hi and/or drop us a DM

#exercisephysiology #accreditedexercisephysiologist #inclusivefitness #sydneyfitness #communityfitness

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Strong hips for sharper kicks.

Been working on loaded hip movements through full range of motion to build my kicks.

Performance training for your sport matters more than most people think. Get stronger in the positions you actually fight in, and your skills and technical execution improve much faster.

1-1 PT sessions at Club Lime Gladesville for anyone looking to take their strengths to the next level and address their mobility weaknesses. DM for a free consultation. #sportscience #sydneypersonaltraining #muaythaisydney #strengthcoach #hipmobility

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RDL Ranking 🏆

My ranking for the most effective Romanian Deadlift:
🥇 Barbell RDL
🥈 Dumbbell RDL
🥉 Smith Machine RDL

RDLs are a great exercise for building the hamstrings, glutes and posterior chain, while improving strength and hip-hinge mechanics.

Different variations work well for different goals but for me, the barbell RDL takes the #1 spot! 💪

Which one is your favourite?

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3:03:52 → 2:33:30.

Same race, four years apart.

10 days out from Sydney Marathon #4 🏃‍♂️

Excited for another crack at sub-2:30.

#sydneymarathon2026 #sub230 #marathontraining #marathonrunner

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Same exercise. Very different squat. 👏

This is what 8–12 weeks of working on a movement can look like.

When Taby started, there was a lot we wanted to improve with her squat…her technique, control, depth and, importantly, her confidence in that bottom position.

We started with heel-elevated goblet squats to build the movement pattern before progressing to the barbell, keeping the heel elevation to help her access a deeper, more comfortable squat position.

We added plenty of unilateral work and, more recently, the hack squat, giving her the stability to work through deeper ranges and build strength there.
Because that was a big part of it.

Taby mentioned she never used to feel confident at depth. Now she gets down there, owns the position and knows she’s strong enough to get back out of it.

And it shows:
➡️ Better technique
➡️ More control
➡️ More depth
➡️ More strength
➡️ More confidence

Excited to see where we get with these 💪🏼

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Been struggling with motivation with your marathon training lately? Just remember what the 🐐 once said…

#marathontraining #runningmotivation #kipchoge #discipline #runninghumour

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Why you aren’t getting faster at your sport ⬇️
Two things I’m working on in this video: raw speed, and the flow between combinations. My technique in this isn’t cookie cutter perfect and I know that, but you lock the basics in before you start moving the goalposts.
1️⃣You skip the basics. Technique drilling, strength and conditioning, consistency and actually showing up are the unsexy stuff nobody posts. Speed is just clean technique repeated until it stops costing you energy, so if the foundation is shaky all you’re building is a faster version of the wrong thing. 2️⃣You train without a goal. Turning up and getting a sweat isn’t training, that’s just moving around in a gym. Pick one target per session (speed, flow, technique, or pure reps), because fear the man who practised one kick 1000 times, not the man who practised 1000 kicks once. 3️⃣You follow trends instead of your own progress. Every skill runs through three stages: cognitive (you’re thinking through every step), associative (you’re smoothing it out), autonomous (it just happens without thinking about technique). Copying your favourite athlete’s flashiest stuff while you’re still stuck in stage one is how you end up with a highlight reel and zero fundamentals.
Hot take: most people would get further by not sparring for six months and just drilling. Ego in sparring has stalled more athletes than bad coaching ever has. Agree, or is that soft?
#combatsports #martialarts #speedtraining #kickboxing #fighttraining skillacquisition

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Heavy resistance training isn’t about building muscle for the sake of it. It’s about improving the physical qualities that support running performance.

Some of the reasons I include heavy squats are:

✅ Improves running economy by increasing maximal force production, so each stride requires a lower percentage of your maximum capacity.

✅ Increases musculotendinous stiffness, allowing the muscles and tendons to store and release elastic energy more efficiently with each stride.

✅ Improves neuromuscular recruitment, helping produce force more effectively and maintain running mechanics as fatigue builds.

✅ Increases lower-limb capacity, helping the muscles, tendons and bones tolerate the high training loads required for consistent running

✅ Helps preserve force production late in a race, making it easier to maintain pace when fatigue sets in.

Heavy lifting won’t replace running, but it complements it when programmed alongside your mileage.

🚨 Our 8-week Progressive General Strength Program with @deltarunningproject is now live.

Designed specifically for runners wanting to improve performance, stay stronger through training, and reduce injury risk.

📩 Send me or @deltarunningproject a DM if you’d like more information.

#strengthforrunners #runningperformance #marathontraining #exercisephysiology #runstrong

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absolute honour to feel out his skills 🫡 #meetingyourhero #ufc #mmafans #sportscience #mmareels

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DM for a free exercise suggestion list. Online programming from $99/week. Once off programs available too #lowerbodyworkout #travelexercise #flights #sportscience #gymreel

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If you’re a runner, box jumps can be a great way to complement your strength training.

Some of the key benefits include:

✅ Improves rate of force development, helping you apply force into the ground more quickly.

✅ Increases musculotendinous stiffness, which can improve running economy by storing and releasing elastic energy more efficiently.

✅ Enhances neuromuscular coordination, improving movement efficiency and lower-limb control.

✅ Develops reactive strength, allowing you to produce more force with shorter ground contact times.

✅ Complements heavy strength training by converting strength into more explosive, running-specific power.

Like any exercise, plyometrics should be progressed gradually and programmed appropriately alongside your running.

🚨 Our 8-week Progressive General Strength Program with @deltarunningproject is now live!

Whether you’re training for a 5 km or your next marathon, the program is designed to help runners build strength, reduce injury risk, and improve performance.

📲 Current members can find the full program in the Delta Running Project WhatsApp group.

📩 If you’d like to join or want more information, send a DM to me or @deltarunningproject

#strengthforrunners #marathontraining #runningperformance #strengthtraining #exercisephysiology

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