Instagram story viewer> @tomavocado> Posts

TOM AVOCADO - THE DEN S&C

@tomavocado

3.3K

followers

1189

following

Helping athletes & everyday people perform at their best and having fun in the process 👇 @thedenstrengthandconditioning

POSTS STORIES REELS TAGGED

It’s been a wild ride but I’m out ✌️
This is me formally announcing my retirement from Taekwondo.

After 10 years of being apart of the Australian National Taekwondo Team; being the #1 -68 kg fighter in country 10 years in a row and representing Australia at 7 consecutive World Championships and achieving an all time best world ranking of #7…I have decided to call it a day and shift my energy towards new pursuits. Although I didn’t quite fulfil my childhood dream I have come to terms with the fact that high performance sport is a complex and multifaceted and at times political industry.

I am SO GRATEFUL for all the opportunities and lessons it has provided me.

I want to first and foremost thank my family for always supporting me, believing in me and pushing me to be the best I can be. My coaches for educating and shaping me into the athlete and person I am today. My training partners and opponents who I have shared the ring with for constantly challenging me and pushing me to new heights. My friends and partner Ruby for reminding me there is more to life than sport and picking me back up when dealt with the low’s of loss and adversity. I want to thank anyone who has ever wished me luck, asked about my training, made donations to my trips, cheered for me in competitions. You have all contributed to my journey and without realising it, made such a huge impact on my sporting career.

Although stepping away, feels scary and unknown I am also excited at what other prospects life has to offer. I am also not gone altogether, I will still be training and assisting my team mates in the pursuit to a medal at Paris 2024. Together we can achieve something great.

I walk away, somewhat sad, but also content. I know that I did everything in my power to be the best I could be, I never sacrificed my morals to get ahead, and I stayed true to myself from the beginning to the end.

Thank you for following along there’s still plenty to come! 🤝 by @tomavocado

785

188

3 years ago

Prize fighters 🤑🥳 taken in 킨텍스 제2전시관 by @tomavocado

390

40

3 years ago

@pantheon.tkd 👟💨 by @tomavocado

304

26

4 years ago

I feel incredibly grateful that The Den has been able to help so many people. This is what it’s all about. What a privilege it is! #TheDen taken in Essendon, Victoria, Australia by @tomavocado

24

0

20 hours ago

HARD ≠ GOOD

This isn’t to say working hard is bad. It’s acknowledging that how hard a session feels is not a good indicator of whether it was a good workout. This matters even more in a sporting context, where athletes are juggling skills training and games. The last thing we want is our work in the weight room getting in the way of that. Unfortunately, I still see coaches smashing their athletes/clients and using it as a barometer of how good the session was.

Once again, this is nothing groundbreaking. It’s called the minimum effective dose: the smallest amount of training that still gets you the result you’re after. Anything beyond that point usually doesn’t make you better. It just costs more time, energy and recovery.

So work out what you’re trying to achieve from your session, make sure it ticks that box, and then move on. That way you’re ready to perform again sooner. #TheDen taken in Essendon, Victoria, Australia by @tomavocado

68

7

3 days ago

CAT’S OUT OF THE BAG... THE DEN IS MOVING! 🐾

From humble beginnings coaching out of a cracked-out garage with minimal equipment, we’re ready to take the next step.

The Den has always been a safe space for ALL. A place to get together with your mates, shift some tin and have fun doing it. Into this new chapter I’m bringing 20 years of training and competing worldwide, years of university study and further education, and the last 8 years of coaching.

To all my loyal clients, thank you for your love and support over the last few years. You’re like family to me and I can’t wait to give you a beautiful new space to enjoy.

LET’S F*CKING GO.

See you soon, Airport West 🤠🤠🤠 #TheDen taken in Airport West by @tomavocado

695

198

8 days ago

Exploring.
Learning.
Listening to my body.
Having fun.
Quality > quantity.
Intent. ⚡️🤠💪 taken in Essendon, Victoria, Australia by @tomavocado

83

7

24 days ago

Bitta this bitta that by @tomavocado

216

23

2 months ago

I reckon there’s a little bit more to it than your set and rep scheme 😏

What do you guys value the most?

And what am I missing? #TheDen taken in Essendon, Victoria, Australia by @tomavocado

66

14

2 months ago

We got some new toys for The Den!

@ovrperformance is a cool new tool we’ll be using in our sessions for a whole range of reasons BUT.. the main thing for now was just settling who’s really the man of the house ⚡️

This is going to be lots of fun!

P.S. we’re not that competitive 😜 #TheDen taken in Essendon, Victoria, Australia by @tomavocado

91

9

2 months ago

These are some of the slides from the webinar I hosted a few weeks back for @aus_taekwondo @performance_pathway_program around how to implement strength and conditioning methods within club-based programs!
It’s so exciting to see how far Taekwondo in Australia has come over the last 10 years. These young athletes are being given more and more opportunities, and coaches are eager to learn and help develop them.
I feel very lucky to continue to be involved in the sport and can’t wait to see what the future holds for this next generation of athletes! 🙏
Step by step!! 📈 #TheDen by @tomavocado

98

3

2 months ago

Great recharge, but the holiday’s officially wrapped. The Den reopens Wednesday so let’s hook in. Bring on a big second half of 2026! 👋🙏 #TheDen by @tomavocado

44

7

2 months ago