Don Strong Performance

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Putting into practice Strength & Conditioning and Sport Science, Don Strong Performance gives you the tools to realise your athletic potential, and gain a competitive edge.

Oly lifting. Jui Jitsu. Getting out bush with mates. Relying on the nephew to get that F1 contract and rescue the family...
08/06/2026

Oly lifting. Jui Jitsu.

Getting out bush with mates.

Relying on the nephew to get that F1 contract and rescue the family from poverty 🏎️

Incredibly proud of Don Strong Performance client competing in yesterday’s Novice Powerlifting comp We set an aim of a...
08/06/2026

Incredibly proud of Don Strong Performance client competing in yesterday’s Novice Powerlifting comp

We set an aim of a 455 kg total and we more than we achieved that and more, hitting a 470kg total in the end.

Here was his lift breakdown for the day:

Squat - 170kg: 10kg above his last PR, and 5kg above what we’d actually planned to hit on the day ✅

Bench - 100kg: failed at the 105 attempt, but still extremely happy with the 100 considering it’s still a 10kg PR

Deadlift - 200kg: Was always going to be the strong suit. It’s 20kg above his previous, but the lift looked clean! I’d be keen to see what else could be in the tank for him here.

Incredibly proud of the result, but even more proud of the process. Throughout all training blocks, Luke has been incredibly diligent and ensured that he’s stayed adherent.

What’s even more impressive is that we’ve been working on this journey whilst simultaneously chasing body composition goals also, with him dropping almost 20kg in our time working together.

Great work Luke! Keen to prepare for another!

Another Devil Joins The Don Strong Family Australian Rules Football is a physically demanding, full-body collision sport...
01/06/2026

Another Devil Joins The Don Strong Family

Australian Rules Football is a physically demanding, full-body collision sport and nowhere is that more evident than in the ruck.

Contesting hit-outs, competing at stoppages, and covering the ground demands elite levels of strength, power, and endurance.

At 23 years old and 180cm, Joherty Revell is already a high performer within the Tasmanian Devils VFL-W team.

Now she’s signed with Don Strong Performance to take her game to the next level and to get specific management around her training needs.

If you’re an athlete looking to elevate your game this season, reach out via DM or use the link in bio to book a complimentary consult.

29/05/2026

This story is special.

When Georgia started working with us we had one goal in mind; to make the inaugural VFL-W squad.

She already had the discipline, drive and had a great work ethic.

But what she had that many don’t, was the humility to realise that she had more to learn about how to prepare as a footballer that she wasn’t going to learn by staying self-coached.

So we teamed up, and gave her structure and clarity around her training and high performance habits and we trusted the process and now that goal of hers of playing in the first ever Tassie women’s team is her reality.

I couldn’t be prouder as a coach of what she’s built. Not just physically, but the mindset shift that came with it.

Helping to create stories like these are exactly why I do what I do.

If you’re an athlete like ‘GP’ who has all the attributes, but none of the structure and guidance to know what actually works; click the link in the bio to apply for coaching

Watching clients dominate. Getting the work in myself. Fuelling the body. Fuelling the mind. Big week back in the South ...
17/05/2026

Watching clients dominate. Getting the work in myself. Fuelling the body. Fuelling the mind.

Big week back in the South East.

11/05/2026

Athletic coaches love to s**t on bodybuilding training for athletes.

Speed is King. Coordination is crucial. Movement quality above all else.

And I agree, to a point.

I agreed, until 19 year old me at about 65kg collided with ex-Hawthorn and ex-North Melbourne AFL footballer at a local country footy training (Kyneton FC).

I got ran through, like I was made of air.

The truth is… momentum still matters in collisions.

And momentum has mass as a component.

Upper body armour isn’t vanity. It’s armour. It’s the difference between competing at your level and getting bullied out of contests you should be winning.

The session in this video has become a staple of my training to ensure I can physically hold my own in the contest.

Watch it. Then ask yourself honestly — does your athlete have the physical presence to compete, or just the fitness to run?

Still neglecting your upper body mid-season?

DM me ‘Perform’ for a free training audit where we can change that.

A week of recovery, learning and building new things.
10/05/2026

A week of recovery, learning and building new things.

07/05/2026

You don’t have an information problem.

You have an implementation problem.

The modern day athlete, has every tool at their disposal to inform themselves; AI, Blog Posts, Social Media Influencers.

Some of these sources are accurate, most aren’t, but irrespective, none will provide you the full picture of information and adjust things to your specific context as an athlete, like a coach will.

If you’re an athlete who works hard, but is worried they’re spinning their wheels and not working in the right direction.

DM me ‘Perform’ and we can set up a game plan meeting to give you more clarity around training for performance as an athlete.

21/02/2026

BUILD THE PRE-SEASON ARMOUR 💪

Throughout the week, most sessions — for me and the athletes I coach - are chasing performance outcomes:

Speed. Strength. Power.

But this time of year, building the upper body and trunk to handle contact is just as important.

And with no games on weekends…
it’s the perfect window to top this up.

Here’s a simple upper body armour + trunk session I’ve been using myself and with athletes 👇

⸝

A1: Bench Press — DBs
A2: Pull Up — Loaded Neutral Grip

B1: Shoulder Press — Landmine ½ Kneel
B2: Seated Row — Cable V Handle

C1: Spider Curl — DBs
C2: Side Plank — Long Lever

D1: Pallof Press — Banded ½ Kneel (Chaos)
D2: Dead Bug — Banded

⸝

If you’re a field-based athlete in pre-season and want to build a body that can tolerate contact…

Give this one a go 💪

Athlete Signing - Georgia ‘GP’ Purton ✍️💪Following Tasmanian State team representation, a runner up B & F finish for in...
18/12/2025

Athlete Signing - Georgia ‘GP’ Purton ✍️💪

Following Tasmanian State team representation, a runner up B & F finish for in 2024, and an invite to train on with the Tasmanian Devils VFL-W squad ahead of the 2026 season, GP has committed to investing in her physical preparation as she continues to push towards playing footy at the highest level.

Couldn’t be more excited to support this athlete in their sporting journey as we look to make 2026 their best year yet in sport.

For GP, the game plan is simple;

1️⃣ Turn her already already great acceleration-speed into an elite-weapon that she can use to close space defensively and create separation in open play.

2️⃣ Build the upper body armour and lean mass to win grappling scenarios and create physical presence on the field.

3️⃣ Develop durability in our high risk areas for female footballers, particularly the hamstrings, calves and adductors for this athlete.

Already being an established athlete, the aim@is now to support her talent with evidence-based physical preparation that directly transfers to making her a better football athlete.

Looking forward to seeing the results! 📈💪

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Beaconsfield, VIC

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+61428726416

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