Mitch Howson Personal Training

02/01/2026

Sounds of the Gym 🎧🏋️‍♂️

Joel’s back in the gym while on break from the AIS, getting some quality work in.
Focused on high-quality joint maintenance, light plyos, and controlled strength to stay sharp and healthy.

Why this matters for pro athletes:
• Maintains joint health & long-term durability
• Reduces injury risk during heavy training phases
• Keeps movement quality high during the season under load
• Supports efficient return to high-performance training
• Builds resilience without overloading the system.

27/12/2025

Joel returns to the gym after a big volleyball season at the AIS.
Working on athletic maintenance to ensure he’s staying primed through tough training, while still pushing for athletic gains 💪💪

27/11/2025

Building strength, power & athletic movement.
Jack’s AM session: hip thrusts, deep squats, banded speed drills, hammy flick-backs & core stability.
Developing athletes with strong hips, clean mechanics & explosive power.

15/11/2025

Single Leg Strength for Athletic Power 🦵⚡️

Single leg training is essential for athletes. Most explosive movements, jumping, sprinting, cutting, landing, rely heavily on unilateral strength and joint control.

➡️ Builds glute, quad & hamstring strength

➡️ Improves power production for take-off and acceleration

➡️ Enhances bone density and joint stability

➡️ Teaches the body to absorb and produce high forces safely

By training these movements in a controlled environment, athletes learn to move efficiently, reduce injury risk, and develop the power needed for high performance sport.

More single leg athletic drills coming soon 🔥

11/11/2025

Rebuilding confidence and control with Andrew 🦵🏃‍♂️

Andrew presented with lateral knee pain during lower-body training, accompanied by a mild valgus (inward) knee tilt — often linked to reduced gluteal strength and hip control.

Our current focus is on restoring lower-limb stability and neuromuscular control through:
➡️ Hip abduction drills to activate the glute medius and improve knee alignment
➡️ Glute isometric and flexion work to enhance load tolerance and motor control
➡️ Graded return-to-running exercises aimed at rebuilding confidence and trust in movement

Every client needs a goal to stay motivated — and Andrew’s is clear: get back to pain-free running.

Excited to see his progress and share more of these evidence-based drills over the next few weeks. 💪

07/09/2025

Building a strong functional core 🏋️‍♂️💪
Having some fun with the water-weighted bag and cable Pallof twists — both great for trunk stability and resilience. Strong core = better prep for anything sport throws at you! 🔥⚡️

26/06/2025

Why Rotation & Anti-Rotation Core Work Matters

Whether you’re an athlete or just want to move well, training your core to resist and control rotation is essential for performance and injury prevention. These exercises build true core stability not just surface level strength.

Try These:
• Pallof Press – Builds anti-rotational strength to protect your spine during movement.
• Pallof Press with Twist – Adds controlled rotation for power and control.
• Plank Knee-to-Elbow Twists – Targets obliques and deep core muscles while challenging trunk control.

Why it’s important:
Reduces risk of back injuries Improves power transfer in sport
Supports safe, efficient everyday movement Lower risk of low back and groin injuries

13/05/2025

Why Every Athlete Needs Eccentric Hamstring Training
Stronger. Safer. Smarter.
• Cuts hamstring injury risk by up to 51%
• Builds longer, stronger muscle fibers = better performance
• Lowers reinjury risk (29% recurrence without it!)
• Exposes hamstrings to high-force lengthening = more resilient muscles
1. RDL
2. Eccentric single leg hammy slider with glute bridge
3. Single leg RDL

27/12/2023

07/10/2022

Hey guys starting next Tuesday doing some pre season conditioning, AFL specific sessions.
(Thursday spots already filled).
Contact me on the number below if interested!!