Coach Josh

Coach Josh Built for athletes who refuse to settle.
🧪 | Ex-athlete. Exercise Scientist.
đź“Ť | Melbourne's West

I remember the exact gym we used to train in before any of this existed. No facility. No brand. Just me and Lachlan tryi...
02/08/2026

I remember the exact gym we used to train in before any of this existed. No facility. No brand. Just me and Lachlan trying to get better at basketball, one session at a time.

I did not know then that the kid I was training would end up standing next to me on my wedding day. I did not know that training partner would become athlete, and athlete would become family.

This week Lachlan leaves to chase his dream of playing college basketball in the US. My first athlete. The one who believed in this before there was anything to believe in.

I am so proud I do not have the words for it. So I will just say this instead.

Wherever this takes you, whatever jersey you wear, however far away you get. This will always be your home.

Go get it, brother.

23/07/2026

Most basketball athletes drop their upper body strength work at the back end of the season.

And I understand why. The body is tired. The games are coming thick and fast. Everything that is not directly connected to recovery feels like a risk.

But here is what gets lost when upper body pressing disappears completely from the program late in the season.

The strength that took months to build starts to leave. Quietly. Without announcement. And by the time the most important games of the year arrive the athlete is physically a shadow of what they were in round one.

The floor press solves that problem for me every time with basketball athletes.

The range of motion is limited by design. The shoulder is in a safer position. The load can stay meaningful without the joint stress that a full bench press creates on a body that is already carrying the weight of a long season.

It maintains the pressing strength that matters in contested situations. The physical battles. The moments the game demands something from the upper body when the athlete has nothing left to give.

Late season strength maintenance is not about pushing harder. It is about being smart enough to keep what you built.

This is how I do it.

15/07/2026

Everyone chases leg power.

And I get it. Speed, jumping, change of direction. The lower body is where the most visible athletic qualities live and it is where most physical preparation programs spend the majority of their time.

But here is something I have learned coaching athletes across every sport.

The upper body does not produce power the same way the legs do. It is not as reactive. It is not as springy. The stretch shortening cycle that makes the lower body so explosive works differently up here.

But that does not mean it cannot be powerful. It means it needs to be trained differently.

Upper body power in sport shows up in ways that do not always get talked about. The contested ball. The physical battle in tight spaces. The ability to transfer force through the trunk and out through the arms under pressure. The athlete who holds their ground when the game gets physical.

These are not small things. At the highest level of any sport they are the difference.

When I build upper body power into a physical prep program I am not chasing the same qualities I chase with the legs. I am building explosive strength through movement patterns that mirror what the sport actually demands. Rotational. Reactive. Purposeful.

The athletes who develop this alongside their lower body power become complete physical athletes.

5years.5 photos.Looking back, it’s never the big moments that stand out most.It’s the small steps, repeated over and ove...
12/07/2026

5years.
5 photos.

Looking back, it’s never the big moments that stand out most.

It’s the small steps, repeated over and over again.

A lot has changed since starting 639 in my parent’s garage

The value of consistency hasn’t.

Which year stood out most to you?

08/07/2026

I played court sport at a high level and nobody ever developed my upper body for the demands of the game.

I was fast. I could jump. I had lower body strength that I had worked hard for.

But the moment the game got physical and contested at the highest level I played, I felt the gap. The strength that was not there when I needed it most. The upper body that had never been specifically prepared for what that level demanded.

I did not know what I was missing until I was already there.

That is why every court athlete I prepare for college level leaves here with upper body power built specifically for what is coming. The contested battles. The physicality. The moments the game demands something from the upper body that fitness and leg strength alone cannot provide.

College is a different level. The athletes who arrive prepared for that physically make an impact from day one.

The ones who do not spend their first season catching up.

I know which one I want my athletes to be.

Address

Hoppers Crossing, VIC

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8:30pm
Thursday 6am - 8pm
Friday 6am - 6pm
Saturday 6am - 2pm

Telephone

+61482078053

Website

Alerts

Be the first to know and let us send you an email when Coach Josh 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 Coach Josh:

Shortcuts

Share

Category