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Wade Farmer | Strength Coach

@wade.farmer

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Strength & Conditioning at scale.
General Manager @98training
Lessons from a lifetime of learning.

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Mikko’s 🔼 vs Milo’s 🔼

Originally born out of necessity (I didn’t have a Ski or Echo at home), Milo’s Triangle became a platform to compare athletes of all sizes on the same playing field.

Slide 6 is the exact training plan I used to complete Milo’s triangle.

Let me know how you go.

#MilosTriangle #MikkosTriangle #EngineWorkout #AerobicCapacity #Fitness by @wade.farmer

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2 months ago

Despite how this might sound, I believe we live in the golden age of group training 👉

#StrengthTraining #GroupWorkout #Gym

Aerobics and pump classes have been replaced with strength and conditioning gyms 👉

And whilst not all that glitters is gold, having affordable S&C at scale is a net positive 👉

It’s not unusual to see a strength class that has all the right ingredients, but it hasn’t followed the recipe 👉

It’s mutton dressed as lamb, so it speak 👉

This workout is plucked from the @98training performance program so it’s not just an online workout, it’s optimised for group classes 👉

And this program is now commercially available for any gym to use via the 98 Affiliate program 👉

Comment 💪and I’ll send you the info pack. by @wade.farmer

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5 months ago

Lessons learned from a decade of strength and conditioning at scale.

#GroupTraining by @wade.farmer

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2 months ago

This tells me everything about Jackman as an athlete.

Watching @thehughjackman pull a 6:48 (1:42/500m) was impressive, but the composure and execution of his recovery strategy was when I knew he had a great coach in @bethlewisfit

After a 2000m Row, the instinct in general pop is to lay on the floor and roll around like you’re trying to put out an imaginary fire.

The trained athlete knows the fastest way to put that fire out is to stay on the erg and sigh it out.

Deep inhales (preferably through the nose) and forceful exhales help to bring the heart rate down and reduce the time back to a parasympathetic state so that we can start recovering.

All that at 57 years old.

#Rowing #GymTip #HughJackman #Wolverine #Coaching by @wade.farmer

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14 days ago

You might find this controversial, but I believe there is more than one way to Ski.

Watch the World Record 500 vs 5000m.
Relay vs Solo

Then, if you compare the world’s best Ski athletes, across all genders and weight classes, they don’t all look alike.

Some stand close to the fan,
Others are further back.
Some rate high with a low drag,
Others rate lower and like their damper near 7-8.

But they’re all the best in the world.

Why?

Unlike the Rower, there is much more variation in the Ski – Even the machine is varied (wall mounted vs floor stand).

BUT, when it comes to the stroke, everyone agrees:
It’s a swoop, not a straight line.
🏑✅

#SkiErg #GymTips #Coaching #Hyrox #Concept2 by @wade.farmer

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23 days ago

RED FLAG

One of most overlooked elements of rowing technique for Gen pop is the recovery.

The recovery is not just sliding back to the start, it’s the process that sets you up perfectly for the next stroke.

It should be effortless but intentional and it should go like this:
Hands away
Body rocks forward
Then bend the knees

If you’re looking for a valuable way to improve your clients technique at scale, this is as good a starting point as any.

#Rowing #GymTips #Hyrox #RowingTechnique #Concept2 by @wade.farmer

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a month ago

A brief intermission from gymtok to celebrate one of the most incredible hotels I’ve ever visited.

@thewhale.narooma

Bravo @justinhemmes @merivale

#TheWhale #Narooma #70s #Hotel #LeicaQ3

@nasimkoerting @kho___ & @tpocklington 🫰

Get the prawn toast, pork dumplings and combination meat platter.

Sunrise to sunset, this view is mental.

From the vinyl collection and record player in your room..

.. to custom playing cards.

The rooms are huuuuuge.

And the restaurants are..

..flawless.

+ A heated magnesium pool kept at 28 degrees to top it off. by @wade.farmer

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a month ago

You’re gonna want to see how this ends 👀

This exercise is my death row front rack opener.. meaning if I could only do one thing to improve my front rack position it would be this.

When it comes to mobility I tend to categorise movements into hammers and screwdrivers.

Hammers are non-specific drills that have general benefit for most people. These are the drills I program into group classes because they have the greatest ROI.

Screwdrivers are specific drills that target a particular area where an individual is tight, weak or unstable. These are the drills I program into PT with my 1-on-1 clients.

This Barbell Front Rack Opener is a 🔨

#Mobility #GymTips #Coaching #FrontRack #FrontRackMobility by @wade.farmer

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a month ago

Last night was our first ever 20 MIN ON Treadmill Relay. Swipe to see what went down ➡️

🤝 @technogym @on

The warm up from the On Hub to Play ON. Gels + Electrolyte hydration of course ⛽️

Rules: 20 mins total. 4 runners. 5 mins each.

Heat 1: All Ours vs On Ambassadors

Result: 5.17km vs 5.51km

Heat 2: Runfly vs Carbs & Coffee

Result: 5.42km vs 4.76km

Heat 3: 98 gym vs Stellr Made Baddies

Result: 5.06km vs 5.54km

On Ambassadors vs Stellr Made Baddies in the final Battle Round 🏆

👀

🏆 taken in Sydney, Australia by @wade.farmer

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2 months ago

We are polar opposites in *almost every way.

In prep for her race, @dickieee drove the course, mapped her segments, memorised the elevation plot and parked her car at the finish line.

I got my bib the day before.

Proud pacer for team Dickie. She wanted a sub 2 and we got her a 1:53 E-A-S-Y.

Do things worth being proud of.

*turns out we’ve both got that dog

#dogsofinstagram #runner #beach2beach #runnersofinstagram #fitness by @wade.farmer

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2 months ago

Fitness isn’t one thing.

It’s strength and power. Speed and capacity. Resilience. And when we talk about it it, teamwork - very few athletes reach their peak entirely on their own. Then after all that, it’s the ability to put them together when it matters.

The 98 Games are designed to put it all to the test.

Link in bio for the full article, as well the link to lock down your team’s entry. taken in Royal Hall Of Industries, Moore Park by @wade.farmer

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2 months ago

This is Milo’s Triangle.

What started as an experiment inside my garage gym has turned into something much bigger.

Thanks to @theandrew.tracey & @menshealthuk for the write up and big ups to everyone attempting Milo’s.

Milo’s Triangle is inspired by the hallmark workout created by 2009 CrossFit Champion @mikkosalo63

#MilosTriangle #MikkosTriangle #EngineWorkout #MensHealth #React by @wade.farmer

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2 months ago