RAW Strength and Conditioning, The Treigning Yard, East Kurrajong (2026)

RAW STRENGTH runs individual, sports specific and general online programs for athletes of varying ability levels from novice to elite athletes. RAW is more than programming and training it is a strong community of like minded, goal orientated individuals who follow the RAW online program or who receive specific programing tailored to their athletic pursuits or personal goals. RAW STRENGTH and COND

ITIONING is committed to providing high quality coaching and programming through knowledgeable coaches who are at the top of their field in their Chosen sport.

01/11/2025

This weekend is down at representing/filming/ competing for .tv - I asked how she was going and this was the response I got

EVERY HOUR on THE HOUR 4.2km run up down a hill with 300m elevation each loop. - she wants 24 laps/hrs.

She isn’t a “runner” but she is
Determined
Resilient
Competitive and a competitor

She has trained for a WHOLE TWO weeks for this upping her running to at least 5km a week lol

Good luck and regardless she is still my MVP

24/10/2025

Over the last 8 or so weeks I’ve had the pleasure of working with for his up and coming World Strongman Titles OSG regarding diet, performance and weight gain.

Anyone who knows strongman as a sport can see the evolution from the strong fat f***s who used to run around to the more athletic, faster and powerful units that are on display today. These guys truely are athletes- not just fat people who couldn’t do any other sport.

We started with a quick weight cut so he could demolish his own bench press record at Queensland titles and since then we have worked on increasing his lean/functional mass whilst limiting any unwanted weight (fat). We have been gradually increasing cals each week while keeping peri training calories constant. Focus is whole foods and kind of carb cycling. We periodise carbs on training days and focus on quality fats on non training/active recovery days to ensure he maintains metabolic flexibly for all you bio hacking fitness gurus who love trending terms

We want to focus on building strength whilst maintaining or either increasing speed and agility. I’ve taken control over this nutrition while his coach is responsible for his actual training and progression and his good friend and gym owner is his biggest supporter and is fully on board with a 45year old being in the best and strongest shape of his life. Pretty much like a fine wine getting better and better with age

20/02/2025

Away for my good friend wedding. Hot and humid up north and no better way to start the day than a short trot up the promenade.

14km “easy” which was “easy” while we were chatting then the heat/humidity smacked me in the face……. Got me good. Usually this type of run might see my HR in the high 120’s/low 130’s but today it was high 140’s past half way and no matter how much we slowed it never went back down

Home for some coffees where I had 1L of water with lemon lime salts from and a coffee with the unflavoured electrolytes………. I think I needed 2-3Ls

Looking forward to some relax time, little bit of beach/cafe computer programming and catching up with at some point

29/01/2025

This has been a LONG time coming and COMPLETELY in my wheel house!!! With NO hint of sarcasm I am genuinely PUMPED to announce that produced a supplement that suits my needs to a T!!

Intro “Hydration Salts” today I had 1 serve in the hour prior to my ride and 3 serves across 2L on my 75k ride today

Being a sweaty unit and having more “low carb” approach to nutrition and training means I have to keep a close eye on my electrolyte balance. That doesn’t just mean “salt” it means a balance of sodium, potassium and magnesium and have trialling this product for the last few weeks I have not turned back to previous product (which has the exact same ratio as bulk but 3x the cost)

Each serving provides 1000mg of sodium, along with 200mg of potassium and 60mg of magnesium—helping to support hydration, muscle function, and energy balance- gluten free ingredients, no dairy, vegan friendly and only 74cents a serve.

Check the bio for a discount link but if not just jump on the site and get some because it is cheap enough already!!

24/01/2025

Still old school recording my workouts with a pen and training diary. Over the last 30 years or so I have accumulated 100’s of training diaries. Every few years when moving storage tubs I find some old books and laugh at some of the s**t I’ve done in the past

Today was a grind in the heat but it was interval based in intent. I tested an product soon to be released which is GREAT for training, recovery and competition. Keep an eye out next week for when it comes out!!

Todays session (if you can’t read the hieroglyphics)
Echo warm up with 3 x rounds of single leg hip thrust Cossack squat and downward dog toe touch
Into
3 sets of cap T’s, Y’s band pulls and ball transfers
Into
1km easy run + 5min foam roll
Into
1km prep run + 3 sets of calf/achillies iso holds and glute/ham bridge transfers
Into the hard stuff….
1km run (3:45)
4 rounds 20m of each
Burpee broad jump, sled push, sand bag lunge
1km run (3:37)
4 sets 20 of each
KB swing, up back single arm farmers
1km run (3:28)

Groin rehab and mobility

Topped off with quick sauna

Address

The Treigning Yard
East Kurrajong, NSW
2158

Telephone

+61468865174

Website

https://www.rawstrengthandconditioning.com/register/

Alerts

Be the first to know and let us send you an email when RAW Strength and Conditioning 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 RAW Strength and Conditioning:

RAW Strength and Conditioning