S³ Performance

S³ Performance Newcastle's home of Holistic Athlete Development
Mindset | Movement | Nutrition | Recovery

S³ Performance, located within Hunter Sports Centre, is passionate about providing athletes with a holistic approach to their health, performance and wellbeing. We are dedicated to providing athletes with the education and tools necessary through movement, nutrition, mindset and recovery to promote holistic health, optimal performance and wellbeing.

🚨FACT OR FICTION🚨Think lifting weights will stunt your growth? Make you bulky? Only for pro athletes? We’ve heard it all...
22/08/2025

🚨FACT OR FICTION🚨

Think lifting weights will stunt your growth? Make you bulky? Only for pro athletes? We’ve heard it all and we're here to set the record straight! 😅

In case you missed it. Over the last 5 weeks we've busted the top 5 myths we hear about youth strength training so parents and young athletes can train with confidence, not confusion.

Swipe through for the facts (and peace of mind).
Got questions? Drop them below or DM us 💪🏼

Ready to set the record straight? Swipe 👉🏼

🔥 RECOVERY SERIES: Infrared Sauna 🔥Unlock the power of heat therapy with our infrared sauna!Research shows infrared saun...
19/08/2025

🔥 RECOVERY SERIES: Infrared Sauna 🔥

Unlock the power of heat therapy with our infrared sauna!
Research shows infrared saunas;

✅ Increase circulation and blood flow
✅ Reduce muscle soreness and stiffness
✅ Promote deeper muscle relaxation
✅ Support cardiovascular health
✅ Accelerate recovery between training sessions
✅ Enhance sleep quality and stress reduction

Unlike traditional saunas, infrared technology penetrates deep into muscle tissue at lower temperatures, making it more comfortable while delivering superior recovery benefits.

Remember: Your ability to adapt is only as good as your ability to recover.

Ready to elevate your recovery game?

WEEKEND WRAPPED 🤸‍♂️Over the weekend I had the incredible privilege of working with the NSW High Performance and Team Fu...
19/08/2025

WEEKEND WRAPPED 🤸‍♂️

Over the weekend I had the incredible privilege of working with the NSW High Performance and Team Future Trampoline Squads at the new Trampoline Centre of Excellence! As a former national and HP team member, this session hit close to home delivering the education and S&C access I wish we'd had as junior athletes.

On Sunday I delivered two sessions with distinct but equally important goals:

✅ NSW HP Trampoline Squad - Travel friendly training solutions
Most of these athletes already complete S&C programs, so we focused on what a session might look like when on tour without gym facilities. It's crucial to be adaptable and develop a toolkit you can utilise under any circumstance because peak performance doesn't pause for travel.

✅ Team Future Trampoline Squad - Introduction to strength and conditioning
We explored how S&C directly translates to better performance and career longevity in sport. Watching these young athletes discover how strength training can elevate their trampoline performance brought back memories of my own junior days and reminded me exactly why I created S3 Performance.

This is my mission; bridging the gap that existed when I was competing at a junior level. Every young athlete deserves access to proper strength and conditioning education, not just for performance, but for longevity and injury prevention throughout their athletic journey.

Huge thanks to the coaching staff for trusting me with these talented athletes. The future of Australian trampoline is in excellent hands - and I appreciate the opportunity to provide the S&C foundation we never had! 🤸‍♂️

FACT OR FICTION: "Won't my daughter get bulky from strength training?"FICTION! 🚫This is one of the biggest myths in yout...
18/08/2025

FACT OR FICTION: "Won't my daughter get bulky from strength training?"

FICTION! 🚫
This is one of the biggest myths in youth fitness, and here's why it's completely false:

The science:
• Children (especially girls) have naturally lower testosterone levels, making significant muscle mass gain extremely difficult
• Resistance training in youth primarily strengthens the neuromuscular connection between the brain and muscles
• What you'll see instead; improved coordination, better movement patterns, and increased strength WITHOUT size

The real benefits:
✅ Enhanced athletic performance across all sports
✅ Reduced injury risk
✅ Improved bone density during crucial developmental years
✅ Better body confidence and self-esteem
✅ Stronger movement foundations for life

What parents notice:
• Their daughter becomes more confident in her abilities
• Better posture and movement quality
• Improved performance in their chosen sport
• Increased resilience and mental toughness

The truth?
Proper strength training will make your daughter stronger, more athletic, and more confident - not bulky. It's about building a foundation for lifelong health and performance.

Ready to separate fact from fiction? Let's chat about how our youth programs can benefit your athlete! 💪

🔥 FUEL FOCUS: The Post-Training Recovery WindowJust finished competing or training?What you eat following your performan...
17/08/2025

🔥 FUEL FOCUS: The Post-Training Recovery Window

Just finished competing or training?
What you eat following your performance or sessions can make or break your recovery and your ability to perform again in your next session.

THE SCIENCE:
Research shows your muscles are like sponges after training, ready to absorb nutrients for optimal recovery and adaptation.

THE WINNING FORMULA:
🥛 3:1 or 4:1 carb to protein ratio
• Carbs = Refuel your energy stores
• Protein = Repair and build muscle tissue

BENEFITS:
✅ Faster glycogen replenishment
✅ Enhanced muscle protein synthesis
✅ Reduced muscle soreness
✅ Improved training adaptations

SIMPLE WINNERS:
• Chocolate milk (proven 3:1 ratio!)
• Greek yogurt with banana
• Protein smoothie with fruit
• Lean meat sandwich
• Recovery shake with carbs + protein

DOES TIMING MATTER?
Studies show the "anabolic window" is wider than once thought, but consuming nutrients within 2 hours after training maximises benefits, particularly for young athletes training multiple times per day.

Remember: Consistency beats perfection.
Focus on getting quality carbs and protein after every session to support your athletic journey.

Weekend Wrapped: Athlete HighlightsFrom BMX tracks to the weightlifting platform to the international ice, our athletes ...
13/08/2025

Weekend Wrapped: Athlete Highlights

From BMX tracks to the weightlifting platform to the international ice, our athletes keep raising the bar!

BMX 🚴🏼‍♀️v_254 topping the 16 Girls with a full sweep of 1st places plus a solid 4th place finish in a tough Superclass Womens event. Consistency and hard work on show!

Figure Skating ⛸️
put in a massive performance at the Asian Open in Manila, landing 6th in Junior Men and qualifying for 2026 Junior Worlds. Big things ahead!

Weightlifting 🏋🏼‍♀️
back on the comp floor representing , pushing heavier lifts and setting new standards for herself with 4 personal bests achieved!

Every result tells a story of resilience, dedication, and community. Proud is an understatement 🙏
Keep showing up, team.

🚨 FACT OR FICTION: "Isn't my child too young to do weights?"FICTION ❌This is one of the most persistent myths preventing...
08/08/2025

🚨 FACT OR FICTION: "Isn't my child too young to do weights?"

FICTION ❌
This is one of the most persistent myths preventing young athletes from unlocking their true potential and building a foundation for lifelong health.

THE REALITY
Research consistently demonstrates that properly supervised resistance training is not only safe for youth but essential for optimal development. It's not about creating mini bodybuilders, it's about building resilient, confident, and capable young people who can excel in any pursuit they choose.

WHAT THE SCIENCE SHOWS
✅ Bone health - Weight bearing exercises during youth maximise peak bone density development
✅ Injury prevention - Resistance training significantly reduces sports injury risk in young athletes
✅ Motor skill development - Enhances coordination, balance, and movement quality during critical development windows
✅ Mental resilience - Builds confidence, discipline, and goal setting abilities that transfer to all areas of life
✅ Academic performance - Exercise enhances cognitive function and classroom focus
✅ Metabolic health - Establishes healthy body composition and metabolic patterns

THE KEY FACTORS
Most children are ready when they can follow safety directions and instructions consistently. Age is less important than maturity, attention span, and proper supervision.

WHAT RESISTANCE TRAINING ACTUALLY BUILDS
• Movement competency and body awareness
• Strength relative to body weight
• Confidence to try new activities
• Healthy exercise habits for life
• Resilience both physical and mental

THE SCIENCE IS OVERWHELMING
Multiple research reviews and position statements from leading sports medicine organisations all conclude that resistance training is safe and beneficial for youth when properly implemented.

Don't let outdated myths limit your child's potential. Every young person deserves the confidence that comes from feeling strong, capable, and resilient.

Got any other questions about Youth Development that we can address for you? Drop them in the comments or send us a DM 📨

DON'T SLEEP ON SLEEP 😴 💤 Sleep isn't just rest, it's your body's most powerful recovery tool. Research consistently show...
07/08/2025

DON'T SLEEP ON SLEEP 😴 💤

Sleep isn't just rest, it's your body's most powerful recovery tool. Research consistently shows that adequate sleep significantly improves athletic performance and reduces injury risk. During deep sleep, your body releases growth hormone, repairs muscle tissue, and consolidates motor skills learned during training.

Studies reveal that sleep deprivation impairs reaction time and increases stress hormones, hampering muscle recovery and adaptation. Quality sleep also optimizes protein synthesis, the process that promotes repair after training.

Remember: Your ability to adapt is only as good as your ability to recover.

DM if you want to know more about our recovery services or book a recovery session via 🔗

Big shoutout to Emmett and the UNSW Wests team for a 15-9 win over Sydney Uni in Round 7! 🚀Emmett made his mark with 2 g...
04/08/2025

Big shoutout to Emmett and the UNSW Wests team for a 15-9 win over Sydney Uni in Round 7! 🚀

Emmett made his mark with 2 goals helping the team to victory at Sydney Uni Sports Centre. This result also secures their spot in the semi finals, hard work paying off! Keep it up Emmett 🤽🏽‍♂️

🚨 FACT OR FICTION: "Resistance training is only for athletes"FICTION 🚫This is one of the biggest myths holding back our ...
01/08/2025

🚨 FACT OR FICTION: "Resistance training is only for athletes"

FICTION 🚫
This is one of the biggest myths holding back our youth from reaching their full potential.

THE REALITY
Resistance training isn't just about creating elite athletes. It's about creating resilient, confident, and healthy young people who can tackle ANY challenge life throws at them.

WHAT RESISTANCE TRAINING ACTUALLY BUILDS:
✅ Bone density – Critical during growth years
✅ Coordination and balance – Reduces injury risk in daily activities
✅ Mental resilience – Teaches goal setting and perseverance
✅ Body confidence – Improves self image and posture
✅ Academic performance – Exercise enhances cognitive function
✅ Social skills – Team training builds friendships and communication

FOR EVERY YOUNG PERSON
Whether your child plays competitive sport, enjoys recreational activities, or prefers academic pursuits, resistance training gives them the foundation to excel in whatever they choose.

THE SCIENCE IS CLEAR
Research consistently shows that properly supervised resistance training is not only safe for youth but essential for optimal development. It's not about lifting heavy weights. It's about movement quality, progression, and building lifelong healthy habits.

Don't let outdated myths limit your child's potential. Every young person deserves the confidence that comes from feeling strong, capable, and resilient.

⛽ FUEL FOCUS: Pre-Game Nutrition for Young AthletesWhat you eat before a game can make or break your performance. Here's...
31/07/2025

⛽ FUEL FOCUS: Pre-Game Nutrition for Young Athletes

What you eat before a game can make or break your performance. Here's what every young athlete needs to know:

THE WINNING COMBO
• Carbohydrates = Your body's premium fuel (think oats, banana, whole grain bread)
• Moderate Protein = Muscle support and satiety (Greek yogurt, eggs, lean meat)
• Minimal Fat & Fiber = Avoid digestive discomfort during training and games

TIMING IS EVERYTHING
• 2-3 hours before: Full meal with all macronutrients
• 1 hour before: Light snack focusing on easily digestible carbs
• 30 minutes before: Small piece of fruit or sports drink if needed

WINNING PRE-PERFORMANCE COMBOS
✅ Oats with banana and honey
✅ Greek yogurt with berries
✅ Whole grain toast with peanut butter
✅ Smoothie with fruit and protein powder

AVOID THESE PERFORMANCE KILLERS
❌ High fat foods (fried foods, heavy sauces)
❌ High fiber foods (beans, raw vegetables)
❌ New or unfamiliar foods on game days

Remember: Every athlete is different. What works for your teammate might not work for you. Experiment during lighter training sessions to find your winning formula.

Tag a teammate who needs to step up their pre-game fuel 🏷️

Swipe for a recap of Clayton’s standout weekend in the pool! 🏊‍♂️Highlights:Huge PBs across the board! 📈5 GOLD medals, 1...
28/07/2025

Swipe for a recap of Clayton’s standout weekend in the pool! 🏊‍♂️

Highlights:
Huge PBs across the board! 📈
5 GOLD medals, 1 bronze 🥇

This kid’s hard work and resilience are certainly paying dividends. I speak for everyone at S3 when I say we're proud of you Clayton!

Address

10 Cameron Street
Clarence Valley, NSW
2292

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 5am - 9pm
Saturday 7am - 5pm
Sunday 9am - 6pm

Telephone

+61450440752

Website

Alerts

Be the first to know and let us send you an email when S³ Performance posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to S³ Performance:

Shortcuts

Share