Christiaan Meyer

Christiaan Meyer I help people move, look and feel better!

■ Muscle.▪︎ Fat Loss ▪︎ Athlete Development ▪︎ Rehab ✅

05/06/2026

Most athletes don’t have an off-season problem.

They have a planning problem.

The athletes who make the biggest jumps next season don’t wait until October to start thinking about it.

They already know:

What they’re good at.

What needs improving.

And what the plan is.

Because if you don’t know what needs work…

you’re just guessing.

I’m already starting to map out off-season plans for athletes who want to get faster, stronger and more explosive heading into next year.

DM “OFF-SEASON” if you want first access when spots open.

04/06/2026

The reason most athletes stop going to the gym when the season starts: they think it’ll make them too tired for games. It won’t — if you do it right.

In-season gym work is different to pre-season. Same exercises — trap bar deadlifts, split squats, hip thrusts. Reduced volume. Two or three sets instead of four or five. Heavy enough to keep the strength signal. Short enough not to wreck your legs.

Session length: 45 minutes to an hour. No junk volume. In, do the work, out.

Timing: last session before a game at least 48 hours out. Game Saturday — gym Wednesday or Thursday. Show up fresh.

Done right, in-season training doesn’t tire you out. It keeps you sharper. Stronger in the second half of games. More powerful in the last quarter.

Two sessions a week. 45 minutes each. 16 weeks of season left

03/06/2026

Watch this.

Harley Reid gets the ball and immediately puts the defender under pressure.

Fend off.

Sidestep.

Snap.

Goal.

Everyone sees the skill.

What most people miss is the physicality behind it.

Harley doesn’t play like he’s hoping things work.

He plays like he knows he can handle contact.

That’s where strength and power become so important.

The stronger and more powerful an athlete becomes…

the more confidence they have in contests.

They’re more willing to take players on.

They’re more willing to attack space.

They’re more willing to back themselves.

Because they trust their body.

That’s one of the reasons Harley is becoming such a dangerous player.

It’s not just the skill.

It’s the power behind it.

The ability to absorb contact, create separation and still execute.

That’s what makes players hard to stop.

And the best part?

Power is trainable.

DM “POWER” and to take your game to the next level .

02/06/2026

How good is this from Hayley Miller.

Seriously impressive.

What most people see is a weighted chin-up.

What I see is years of consistency.

Nobody accidentally becomes this strong.

The women’s game keeps getting faster, stronger and more athletic every year, and it’s awesome to see athletes continuing to raise the standard.

Love seeing stuff like this 👏

01/06/2026

Most athletes will look back at the end of this season and wonder why they didn’t make more of the middle of it.

Round 8 to round 20 is the longest training window most junior athletes never use. Everyone builds in pre-season. Everyone talks about next year. But right now? Most athletes are just getting through it.

The ones who get noticeably better from start to finish — who look different in round 18 than they did in round 2 — didn’t find a secret. They just did something simple in the part of the season nobody talks about.

Two gym sessions a week. Speed work built around their schedule. Eating properly to recover between rounds. Showing up even when it was inconvenient.

Over 16 weeks that compounds. The strength builds. The speed improves. By finals — when games matter most — those athletes have a physical edge that started in round 8 when nobody was watching.

The middle of the season is not dead time. It’s the building window.

DM me POWER to have you ready by finals

31/05/2026

If you play footy and you’re not doing this exercise — you’re leaving speed on the field every game.

Resisted sprints (either pushing or pulling)

Most players spend hours trying to get faster with ladders, fancy drills and random conditioning. But speed comes down to one thing: force.

Resisted sprints teach you to apply more force into the ground with every step.

That means:
✅ Faster first-step acceleration
✅ Better separation from opponents
✅ More power out of stoppages
✅ More speed over the first 5-20m

For footy players, that’s where games are won.

The key is using enough resistance to challenge force production without changing your sprint mechanics. Heavy enough to make you work. Light enough to stay explosive.

16 weeks left in the season.

16 weeks of consistently attacking resisted sprints can completely change the speed you bring to every contest.

Save this.

DM me GAME PLAN and I’ll show you exactly how we program speed work for AFL athletes. 🏉⚡️

29/05/2026

Most athletes on a ground like this are the same speed in round 8 as they were in round 1. They don’t have to be.

Club training builds game fitness. It doesn’t build pure sprint speed — the explosive, first-five-metres pace that wins contests and breaks away from opponents. That comes from different work entirely.

Real speed development: 10 to 20 metres. Maximum effort. Full recovery between reps — 2 to 3 minutes. Not a fitness session. A nervous system session.

16 weeks of season left. Two speed sessions a week. That’s 32 opportunities to develop explosive capacity that shows up on this ground.

The athletes who are noticeably faster at the end of this season than the start didn’t stumble onto something new. They did specific work in the middle of the season when most athletes were just playing.

DM me POWER

29/05/2026

There’s a player in every team who seems to get better as the season goes on. Everyone notices it. Most think it’s form or confidence. It’s almost always physical.

They’re more explosive in round 14 than round 2. Still running in the last quarter. Winning contests late in games they were losing earlier in the year.

That athlete isn’t lucky or more gifted. While everyone else was just playing games through the middle of the season — they were building. Two gym sessions a week. Speed work. Eating properly to recover between rounds.

Round 8 is exactly when that athlete starts separating from the group. Not by doing something dramatic. By doing something consistent that most athletes around them aren’t doing.

Speed off the mark. Strength in the contest. Running out games. All three are trainable. All three respond to 16 weeks of the right work.

The gap between you and that player isn’t talent. It’s what happens between now and finals.

DM me POWER to dominate by the time finals come

28/05/2026

Everyone talks about pre-season. Everyone talks about finals prep. Nobody talks about right now — the middle of the season. And that’s exactly why it’s the best window to get ahead.

Most athletes treat mid-season like a holding pattern. Show up to games, go to training, wait for the season to move. But rounds 8 through 11 are the most underused training window of the year.

16 weeks until finals. That’s enough time to become a genuinely different athlete. Faster. Stronger. Still running in the last quarter when everyone else has slowed.

The athletes who stand out at finals didn’t start building 8 weeks out. They started now — when nobody else was paying attention.

Two focused gym sessions a week alongside club training. That’s it. It doesn’t disrupt your season. It lifts it.

DM me POWER & let’s map out the next 16 weeks

27/05/2026

16 weeks until finals. Most athletes will just play through that time. A few will use it to become a genuinely different player.

In 16 weeks of consistent, structured work: your posterior chain gets genuinely stronger — and stronger legs produce faster acceleration. Your 20m sprint time moves. Half a second over 20 metres is the difference between making a contest and missing it. Your conditioning improves — not from running more, but from being stronger and more efficient.

Add proper nutrition around training and games and you’re recovering between rounds instead of showing up Saturday half-empty.

None of it is complicated. All of it requires consistency.

16 weeks is a long time to be consistent. It’s also a long time to do nothing.

DM me POWER — this is what 16 weeks of structure looks like.

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