PSC Coaching

PSC Coaching I help Combat Athletes & Hobbyists build, strong, robust bodies to tackle the demands of their sport.
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As our name suggests, our mission at Primal Strength & Conditioning (PSC) is to help

strengthen and condition your body, using advanced training methods tailored to suit your individual needs and goals. In these modern times, our fast paced lifestyles combined with job stress, disruptive sleep, processed foods and lack of exercise, can place a heavy toll on the body. Today, more so than ever befo

re, investing in your personal health has become
paramount to living a long, active and fulfilling life. At PSC, our aim is to encourage, motivate
and support you with professional guidance and sound education. From professional athletes, to someone who just wants to look and feel better, our services are tailored towards individuals at any fitness level.

02/06/2026

The lowest hanging fruit for maintaining healthy elbows is building a strong grip.

Your hands are the first point of contact in most grappling scenarios and day to day tasks. Every grip, pull, clinch and carry starts with the fingers, hands and forearms.

A stronger grip won’t solve every elbow issue, but improving the strength and capacity of the fingers, hands, wrists and forearms is one of the simplest ways to build more resilient elbows.

Swipe through for some of my favourite exercises.

01/06/2026

8 years ago, I ruptured my Achilles tendon.

At the time, I learned a valuable lesson.

The Achilles tendon is the strongest tendon in the body, yet I was guilty of barely training the muscles attached to it.

Most people do a few bodyweight calf raises at the end of a workout and call it a day.

In my experience, that simply isn’t enough.

Here’s what I’d recommend:

Session 1: Supermaximal eccentrics

* 3 sets
* Pick a weight you can’t lift with one leg
* Use both legs to get to the top
* Lower under control for 4-6 seconds
* Perform 4-6 reps per side

Session 2: Smith machine standing single leg calf raises

* Work up to a 6-8RM per side
* Hold that load across 3 working sets
* Focus on a full range of motion

31/05/2026

One of the biggest misconceptions in combat sports is that strength training somehow overrides skill.

I recently saw a comment claiming that bench press is dangerous for boxers because it changes the mechanics of a punch.

By that logic, doing heavy calf raises would have you walking around on your toes all day.

Physical preparation doesn’t work that way.

The goal of strength and conditioning isn’t to replace skill training.

It’s to improve the hardware that supports the software.

A boxer doesn’t forget how to punch because they bench press.

A wrestler doesn’t forget how to shoot because they squat.

The body is incredibly adaptable, and S&C develops qualities that support performance:

Skill training teaches you how to apply those qualities in your sport.

The best athletes don’t choose one or the other, they do both.

29/05/2026

People often say there’s no magic exercise for punching power, and that’s true.

What is useful is understanding rotation.

If you can grasp the concepts behind rotational power, you have a much better understanding of how to improve the hardware that supports the software of a punch.

All you need to do is look at throwers.

They’re some of the biggest humans on the planet, yet they often move better in the transverse plane than almost any other athlete.

Their sport depends on producing, transferring, and expressing force through rotation.

The punch is no different.

The hand is simply the final point of contact.

27/05/2026

The role of skill training is to improve the skill.

The role of physical preparation is to improve the physical qualities that support the skill.

If we want to raise an athlete’s physical ceiling we often need to use general methods of physical preparation to achieve it.

If you spend all your time trying to replicate the sport in the gym you often end up doing a p**s poor job at both the skill and the physical preparation.

26/05/2026

This is how I design training when a fighter has the luxury of performing more than two strength and conditioning sessions per week.

One of those sessions would be dedicated entirely to upper body development.

25/05/2026

Supramaximal eccentrics on the leg extension are one of my favourite tools for building resilient knees and healthy patellar tendons.

If you’re going to use supermaximal eccentrics:

• Choose a load you cannot lift concentrically with two legs

• Use both legs to raise the weight

• Lower the weight with one leg only

• Control the eccentric for 4–8 seconds

• Perform 3–4 reps per side

• Complete 3 working sets

The goal isn’t simply to lower the weight slowly.

The goal is to work with loads that exceed your concentric capabilities while maintaining complete control throughout the eccentric phase.

22/05/2026

Low-stim inputs don’t build high outputs.

I don’t know what the obsession is with banded hip flexor marching drills, but they’re often treated as the answer to every hip flexor problem.

A banded hip flexor march is a low-force, low-velocity exercise. It might have a place early in rehab, but if your goal is to build resilient athletic hip flexors, relying on band marches alone is like bringing a knife to a gunfight.

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21/69 Parramatta Road
Camperdown, NSW
2050

Telephone

+61420903662

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