Instagram story viewer> @team.sixthreenine> Posts

Team 639 | Athletes Only High Performance Facility

@team.sixthreenine

3.9K

followers

650

following

FROM WHERE YOU ARE TO WHERE YOU WANT TO BE
📊 Assessed, monitored, coached with real intent.
📩 Comment “NEXT” to start
📍 Hoppers Crossing, VIC

POSTS STORIES REELS TAGGED

This is not a gym.

Every detail of this facility was built around one person. The athlete who is serious about what they are trying to achieve and who deserves an environment that matches that seriousness from the moment they walk through the door.

The red track. The Sports Science Zone powered by VALD. The equipment chosen because it serves performance not because it fills space. The coaches on the floor with every athlete every session.

Walk in here and you feel it before anyone says a word.

This is 639. Melbourne’s West. Athletes only. Always.

Link in bio.

#team639 #athletedevelopment #strengthandconditioning #melbournesport #melbournewest by @team.sixthreenine

94

6

8 days ago

If you swim and your shoulders are always sore, read this twice.

Most swimmers stretch a sore shoulder. The problem is the shoulder is already one of the loosest joints you have. About a third of the ball sits in the socket. Muscle holds the rest.

Stretching a shoulder that isn’t being held just gives it more room to move badly, thousands of times a week.

The upside down kettlebell press is the most honest exercise I know for this. It can’t be muscled through. It drops the second you lose control.

So try it. 12 reps, moderate weight, nothing crazy. If the bell tips before you hit 12, your shoulder isn’t ready for the volume you’re swimming. DM me TRAIN and we’ll fix it. taken in Team 639 by @team.sixthreenine

6

0

18 minutes ago

The athletes who show up like this are the ones who arrive at season 2027 unrecognisable.

Not because they got lucky. Not because talent finally kicked in. Because while everyone else was waiting for the right moment to start preparing they were already in the room doing the work that compounds quietly until it cannot be ignored.

This is what that work looks like.

Five athletes. Different sports. Different goals. The same decision made before anyone else woke up. The same standard held regardless of how the session felt or whether the motivation was there.

The athletes standing next to you at the start of next season will either have done this or they will not.

Which one are you.

Link in bio.

#team639 #athletedevelopment #strengthandconditioning #melbournesport #melbournewest taken in Team 639 by @team.sixthreenine

34

0

10 hours ago

Your game is won or lost the night before. Not in the warm up.

Athletes obsess over the pre game routine, the warm up, the playlist, the strapping. Then they sleep five hours, skip dinner, and scroll until 1am. The warm up cannot fix a body that turned up already depleted. How you show up on game day was mostly decided before you even woke up.

Game day readiness is built in the 24 hours before, not the 20 minutes before. Sleep, fuel, hydration, and a calm nervous system. Nail the night before and the warm up finally has something to work with.

You do not rise to the occasion. You fall to how you prepared for it.

Swipe through for what actually sets up a performance.

Comment RECOVERY and we will send you the recovery breakdown we give our athletes.

#athleterecovery #strengthandconditioning #athletedevelopment #gameday #melbournewest by @team.sixthreenine

22

2

a day ago

Every athlete in this building is chasing something specific.

Not just fitness. Not just a better session than last week. Something that lives further ahead than the next training day and requires a level of physical preparation that most environments never come close to delivering.

This is what that preparation looks like. The sessions nobody sees. The work that happens in a room where the standard is non negotiable and the goal behind every rep is the reason the rep exists.

The body gets stronger. The movement gets sharper. The ceiling gets higher.

If you are ready to build something real comment READY and we will reach out today.

#team639 #athletedevelopment #strengthandconditioning #melbournesport #melbournewest by @team.sixthreenine

44

1

a day ago

You know exactly what you should be doing this off-season.

Sprint. Lift. Jump.

You are also not doing any of them properly. And deep down you already know that too.

You are jogging when you should be sprinting. Moving weight when you should be loading with enough stimulus to force your body to actually change. Doing box jumps as a warm up tick rather than training explosive force production with any real intent behind it.

That is not an off-season. That is staying busy enough to feel like you are doing something while the athletes who will outperform you next season are doing all three of these things with a program and a coach that makes every rep mean something specific.

The scoreboard does not care that you trained. It cares what you built.

Sprinting at true maximum velocity builds the neuromuscular quality your sport demands when the game is on the line. Lifting with real load forces the strength adaptation that makes you harder to break down across a full season. Jumping with intent trains your body to produce and absorb force in the exact patterns your sport will punish you for not being ready for.

Three things. None of them complicated. All of them being done wrong by most athletes reading this right now.

Stop training. Start preparing.

Comment NEXT and we will reach out today.

#team639 #offseason #speedtraining #strengthandconditioning #athletedevelopment by @team.sixthreenine

23

0

2 days ago

‘Lights Out’ WIN 🏆
W/ @_khalu x @northernboxingacademy
🎥 @combatdownunder

‘Less Is Best’ I Chase Quality Not Quantity In Pro Boxing S&C

Athlete Care Is Always No. 1
Learn the individual first
know what they like
what they struggle with
past experiences that worked or didn’t work
What challenges them outside of their sport
COLLECT THE DATA. UNDERSTAND THE PERSON NOT THE FIGHTER. WORK WITH THEIR TEAM… DOMINATE🏆

#combat #boxing #athlete #strengthandconditioning #boxingtraining taken in Team 639 by @team.sixthreenine

15

3

2 days 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 @team.sixthreenine

134

8

2 days ago

Off Season Domination w/ Hannese (return to plyo ver.)

An angry knee late in the season forced us to limit as much unnecessary load to the knee whilst building strength in supporting musculature

After a well needed rest to the start of the off season we are now slowly rebuilding confidence and capacity in the knee to get ready to dominate next season

Take a look into our velocity and A block :

V1. Band Assisted Pogo
V2. Trap Bar Tall to Short
V3. Walking A Frame to Hip Hike

A1. SSB Step Up
A2. Hell Elevated Wall Sit

#kneeinjury #returntoplyos by @team.sixthreenine

3

4

2 days ago

Every piece of equipment in this building was chosen by people who have trained seriously themselves.

That matters more than most people realise.

When the person selecting the equipment understands what it feels like to push through a heavy session, to need a surface that performs under real athletic output, to require tools that match the standard of the coaching around them, the decisions are completely different to a facility that buys for aesthetics or cost.

This is not a gym fitted out from a catalogue. Every selection was deliberate. Every piece earns its place by serving the athlete standing in front of it. The track. The lifting equipment. The testing technology. The resisted sprint machine. All of it chosen because it makes the physical preparation of the athletes who use it measurably better.

Built by athletes. For athletes. The best equipment in Australia.

That is the standard this place holds and the standard every athlete who trains here gets access to from day one.

Comment NEXT below and we will reach out to get you started.

#team639 #athletedevelopment #strengthandconditioning #melbournesport #melbournewest by @team.sixthreenine

57

0

2 days ago

You add weight to your lifts when they get easy. Your stretch should get the same treatment.

Most athletes do the same stretch for months, then wonder why their range hasn’t changed. The body adapts to what you ask of it. If the demand never changes, neither does the result.

That’s why I program mobility in levels. Level 1 starts at a height where the athlete can own the position without the hip being overloaded. Level 2 keeps the same position and adds load. It’s the same stretch with a different demand, which is how range turns into strength you can actually use.

Mobility isn’t a warm up you tick off. It’s a quality you train, and it needs progression like everything else.

Save this for the next time your stretching stops getting results. by @team.sixthreenine

56

1

3 days ago

Sample Off-Season Acceleration Block ⚡️

A1. Straight Leg Bounds — 10m
A2. Banded Accelerations — 20m
A3. 2-Point Acceleration — 30m

The goal across the block?

Aggressive ground contacts.
Strong hip projection.
Intent with every step.

We’re progressing from developing the physical qualities and rhythm needed to apply force into the ground, to resisted acceleration, before finally expressing it through an unrestricted 30m effort.

The offseason gives us time to actually develop speed rather than just maintain it around games and training.

Build the positions.
Build the force.
Then let them run.

Don’t just run more this offseason.

Learn to run faster. ⚡️

DM “OFFSEASON” if you want to make speed a priority this offseason. by @team.sixthreenine

66

2

3 days ago