Compound Performance

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Compound Performance Training is a lifestyle

Here at Compound Performance, we focus on more than what you complete in the gym. Unlock your true potential!!

You can't be training 24/7 but you can be looking after yourself every minute of every day!!

IRONMAN PORT MACQUARIE - TOMORROW 🏊 🚴‍♂️ 🏃 For Isaiah John , more than 8 months of work comes down to one day.Eight mont...
16/10/2026

IRONMAN PORT MACQUARIE - TOMORROW 🏊 🚴‍♂️ 🏃

For Isaiah John , more than 8 months of work comes down to one day.

Eight months of early alarms. Sessions in the dark. Huge training weeks. Long rides that take up half the day. Kilometres upon kilometres on tired legs. Hours in the pool. Training before work, after work and when it would’ve been much easier to stay in bed.

There have been good days, tough days, setbacks, breakthroughs and plenty of sessions where nobody was watching.

Tomorrow is what all of it was for.

The fitness is built. The kilometres are banked. The work has been done.

Now it’s 3.8km of swimming, 180km on the bike and 42.2km on foot between Isaiah and becoming an IRONMAN.

When it gets hard tomorrow - and it will - remember every early morning, every long session and every sacrifice that got you here. You’ve already done the hard work. Tomorrow is about trusting it.

Eight months for one finish line.

We couldn’t be more excited to watch you cross it.

Go get it, Isaiah John. Time to become an IRONMAN. 🙌

Coach Tom Hill will also be racing the 70.3 tomorrow after a very last-minute entry - his first 70.3 in over 7 years.

Big day ahead for the Compound crew. 👊

11/10/2026

First community session for the summer started with a bang, a 30 minute time trail to find our base.

A great turn out for a Sunday morning.

Some great results as well.

09/10/2026

From missing weeks every single year to playing every game in 2026.

2026 is the first year Caleb has gotten through a year of football without missing weeks due to injury. And it happened because he put the work in to prep his body.

When we first completed a heap of VALD Performance Force Plate testing we noticed that he had a huge 43% asymmetry from side to side. Having such a big difference in legs increases the likelihood of injury.

Last week he completed another testing session and the asymmetry is down to 6%. A huge 77% improvement!!

Not only did Caleb’s asymmetry improve but so did every other metric.

Hard work pays off

🏉 THE AFL TRAINING TEAM IS NOW OPEN.I’ve been working on this behind the scenes and after initially opening it up to som...
21/09/2026

🏉 THE AFL TRAINING TEAM IS NOW OPEN.

I’ve been working on this behind the scenes and after initially opening it up to some of my existing athletes, I’m now making the Compound Performance AFL Training Team available to everyone.

It’s built specifically for players who want more structure around their training and a better understanding of what they’re doing in the gym.

For $30/month, you get:

📋 Ongoing programming
🎓 Education through the Discord
💬 Access to ask me questions
🤝 A community of other athletes

The programming follows an AFL-specific periodisation approach, so your training evolves throughout the year, rather than simply giving you another generic gym program.

You don’t need to figure everything out yourself.

You just need to show up, follow the plan and put the work in.

The Training Team is officially live.

Comment “AFL” and let’s get to work

Train with purpose. Perform with intent.

Want to put it all into practice?We’ve taken everything we’ve covered throughout the UNBROKEN Series and turned it into ...
10/09/2026

Want to put it all into practice?

We’ve taken everything we’ve covered throughout the UNBROKEN Series and turned it into a practical UNBROKEN Workbook.

It’s designed to help you take the information from these posts and actually apply it to your day-to-day routine.

💤 Sleep
🥗 Nutrition
💧 Hydration
🧠 Recovery
🏋️ Training
🔁 Consistency

DM us “UNBROKEN” and we’ll send you the workbook.
No complicated protocols.

No chasing perfection.

Just the fundamentals, put into practice.

Stay UNBROKEN.

🥗 CARBS, PROTEIN & FATSYou’ve probably heard plenty of opinions about what you should and shouldn’t be eating, but the r...
25/08/2026

🥗 CARBS, PROTEIN & FATS

You’ve probably heard plenty of opinions about what you should and shouldn’t be eating, but the reality is, your body needs all three.

⚡ Carbs help fuel training and support energy demands.
💪 Protein supports muscle growth, repair and recovery.
🥑 Fats play an important role in hormones, brain function and overall health.

The goal isn’t to fear certain foods or completely cut out a nutrient.

It’s about understanding what your body needs, building balanced meals and creating habits you can actually stick to.

Consistency beats perfection. What you do consistently over time is what compounds.

We’re a strength & conditioning company, not nutritionists or dietitians. If you need help with your nutrition make sure you contract the correct professional

Nutrition Fundamentals Nutrition is a key component to any health, fitness or performance goal. Your body needs to the r...
19/08/2026

Nutrition Fundamentals

Nutrition is a key component to any health, fitness or performance goal.

Your body needs to the right amount of nutrients to be able to perform at its best.

However, that doesn’t mean that you need to eat clean 100% of the time.

You just need to be consistent with how you’re fuelling yourself.

Being consistent and eating the right things for you 80% of the time is much better than eating KFC 100% of the time.

If you want to learn more about what you should be eating then please reach out a accredited professional

WATER INTAKE 💧Hydration is one of the simplest parts of performance but it’s also one of the easiest to overlook.Your bo...
13/08/2026

WATER INTAKE 💧

Hydration is one of the simplest parts of performance but it’s also one of the easiest to overlook.

Your body relies on water for almost everything:

💧 Regulating body temperature
💧 Supporting energy and concentration
💧 Lubricating joints
💧 Transporting nutrients
💧 Supporting recovery
💧 Maintaining performance

And you don’t need to wait until you’re thirsty to start drinking.

Your hydration needs will change depending on your body size, training load, environment and how much you sweat. The goal is to build a consistent hydration habit rather than trying to catch up at the end of the day.

A few simple ways to stay on top of it:

→ Carry a water bottle with you
→ Drink consistently throughout the day
→ Start training already hydrated
→ Increase your intake when you’re sweating more
→ Consider electrolytes when training is long, intense or in hot conditions

Don’t overcomplicate it.

Hydrate consistently. Perform consistently.

🌬️ BREATHWORK & RECOVERYYour breath is one of the simplest tools you have to influence how your body feels.When you’re t...
11/08/2026

🌬️ BREATHWORK & RECOVERY

Your breath is one of the simplest tools you have to influence how your body feels.

When you’re training, competing or under stress, your body naturally shifts into “go mode.”

That’s useful when you need to perform.

But recovery requires the opposite.

Learning to slow your breathing can help you shift towards a calmer state, making it easier to wind down, recover and prepare for sleep.

Try this simple breathing exercise:

4 seconds - inhale
4 seconds - hold
4 seconds - exhale
4 seconds - hold

Repeat for 2–5 minutes.

You don’t need another gadget.
You don’t need another supplement.

Sometimes recovery starts with something as simple as slowing down and taking a breath.

The key?

Don’t just use breathwork when you’re stressed. Practice it consistently.

Because just like training, recovery is a skill you can build.

You train to get better.But getting better doesn’t happen during training.It happens after.Your nervous system has two m...
09/08/2026

You train to get better.

But getting better doesn’t happen during training.

It happens after.

Your nervous system has two modes: perform and recover. Most athletes are stuck in perform mode all day long. Training, stress, screens, poor sleep, your body never gets the signal that it’s safe to rebuild.

And when your body can’t recover, it can’t adapt. And when it can’t adapt, you stop improving, no matter how hard you train.

The fix isn’t doing less. It’s learning to switch off just as intentionally as you switch on.

→ Breathwork after training
→ A slow walk to bring your heart rate down
→ Screens off before bed
→ A wind-down routine your body learns to recognise

Small habits. Big shift.

Train hard. Recover harder. Get Unbroken. 🔒

📌 Save this — it’s the piece most athletes are missing entirely.

👇 Do you have a post-training recovery routine? Drop it below.

Address

32 Joseph Road
Blakiston, SA
5250

Telephone

+61423245579

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