Tim Barnes - Polygon Performance

14/06/2025

I don't train alone...

Saturday Mornings are an absolute grind and we need each other to stay honest and have someone to be accountable to.

What do I mean by grind?... 110 minute session.
A) 4x3 Rack-Clean-Pull & 4x6 Hang Power Clean (92.5kg & 52.5kg respectively)

B) 4x6 Bulgarian Split Squat (86kg and 46kg respectively)

C) 4x6 Trap Bar Deadlift (220kg & 120kg respectively)

D) 4x8 Step Up & 4x8 Paloff Press (50kg/40kg Step Ups)

E) 4x8 45° Back Extension, Hip Flexor Cable Pull, & Ab Roll Out (60kg/35kg Back Extensions

F) 4x8 Single Leg Calf Raise, Copenhagens, & Lying Anterior Tibilalis Raise

GRIND!

10/06/2025

Single Leg RDL with a dead stop (all be it very minor) at the bottom.

I find this teaches more stability as the stop tricks you into releasing core muscles so you have to work a little harder on the concentric (going up) phase.

Neat little variation on a single leg RDL.

27/05/2025

I would show the video of me doing 130kgx8 Reps with a Safety Squat Bar (Hatfields) that is harder than Front Squat but you might be inclined to call Emergency Services as I look like a stroke victim...

So instead you get:

Trap Bar Deadlift 215kg x8 Reps with a rippy little knurling and a low handle, and

Slight Elevated Bulgarian Split Squats 40kgx2 x8 Reps with some post video expletives...

Enjoy my suffering - consistency!

15/01/2023

I've put a new video up (first of 2023) on youtube of my partner Nicole's training from week 7 of our 12 week macrocycle.

We're both pretty damn happy with progress so far and the training method.

Note that Nicole has had a lot of setbacks over recent years (injuries, time, rehabilition, hernia, and pregnancy / post-pregnancy recover), so to get into a routine and start making progress is pretty exciting for her.

Nicole hit a few Personal Bests over this period but the two shown in this video are the highlight for her - her goals moving forward are 85kg x5 Reps Front Squat and 100kg x5 Reps Back Squat.

One of Nicole's biggest goals has been to grow some size into her quadriceps as well (specifically at the mid-point of the VMO while standing - she had some pretty wicked muscle wasteage post-ACL surgery and pregnancy), needless to say she's increased the size here from 42-45cm over the last 7-weeks, so we can say this has been a resounding success.

Go have a watch, and if you enjoy - chuck as a subscribe.

First off, you can follow me...Instagram: https://www.instagram.com/timbarnes_s...Facebook: https://www.facebook.com/PolygonPerfo...In this video I've highli...

20/12/2022

I have put a new video up on youtube - this video is from coaching Nicole taken from the 21st of December 2022.

This video is the first week of Nicoles new program on her higher intensity days (Wednesday and Saturday) - because its the first session of a new program the weight is quite light (around 7-8RPE).

First off, you can follow me...
Instagram: https://www.instagram.com/timbarnes_s...

The direct clips in this video include and focus on the keypoints of this training program and coaching:

1) Sn**ch-Press-Balance - improving Nicole's Bar Path above the center of mass (COM)

2) Improving loading of the Front Squat for Transference to Clean

3) Using the Cambered Bar for better activation of the atagonists and length of the agonists in pressing mechanics

4) The use of "Overcoming Isometrics" to improve Force generation in the Front Squat break point

Special Note: I'm loving the FITEK cambered bar - awesome feeling the scapula pull right around the bench, and it's great how you can clip the lever arms upside down with their built in padding for isometrics.

The training Program being used for this video includes:

A) Hang Sn**ch - High Pull 3 Sets 5 Reps

B) Muscle Sn**ch 3 Sets 5 Reps

C) Sn**ch-Press-Balance 3 Sets 5 Reps

(We're trying to create a seemless movement to pulling the bar overhead into the "receiving position" where Nicole struggles in the Sn**ch by using regressions - Also as a massage therapist it takes a bit to get her shoulders moving for the Sn**ch)

D) Front Squat 3 Sets 5 Reps

E) Cambered Bar Bench Press 3 Sets 8 Reps

F) Safety Squat 3 Sets 8 Reps

G) Front Squat Overcoming Isometrics at Break Point 3 Sets 15 seconds

This session has a longer duration to optomise rest and allow Nicole to warm up fully for more complex movements. It is also only the first week of this Mesocycle / Training Block so weights are quite light at this stage (RPE 7-8 range).

This training session is a highlights package only - if you enjoy, remember to chuck me a subscribe on youtube and if you have anything you want to know - fire away a DM or Comment Below!

https://www.youtube.com/watch?v=8RQ7QY4DDb8&ab_channel=TimBarnes-PolygonPerformance

13/12/2022

I've put up a new youtube video demonstrating the "Split Stance Cable Wood Chop".

This is a great movement for anyone involved in sports with a component of ROTATION (that's a lot of sports!), but also great for anyone looking for some variation in their abdominal training.

It might surprise you what sports involve rotation - the major ones are anysport where you're throwing a projectile, swinging a bat or club. But rotation is also a key component to bipedal locomotion, such as sprinting, running, and changes of direction - it's not limited here either. Rotation is a key component in swimming, cycling, kayaking... The list goes on!

Hope you enjoy the video, this is my first endeavour into live and verbal talk throughs of exercises... So criticism is welcome!

Note: I know I need a better microphone, lighting direction, and video recorder - I also hate the sound of my own voice.

In this demonstration video I go over the "Split Stance Cable Wood Chop".First off, you can follow me...Instagram: https://www.instagram.com/timbarnes_sandc/...

11/12/2022

Nicole and I have been training again (well yesterday)...

I've been doing quite a bit of coaching with Nicole of late as she gets back into some heavier stuff.

Technique suffered a bit this week with a higher RPE / proximity to failure and higher intensity.

Noticably, the hips shot up and she over-pulled the bar backwards (into her throat twice).

Note that we only went past technical failure this week because of it being a higher RPE week, the next three weeks this will not be the case - but it is expectant that technical failure will increase in weight

The mesocycle being used is a modified linear cycle of 3-up, 1-down. Week 1 - initiation RPE 7-7.5, Week 2 - up week RPE 8-8.5, Week 3 - peak week 9-9.5, and Week 4 - de-load RPE 8-8.5 with fewer sets.

You will definitely see this week I've tried to put more cue's in to help her and she definitely struggled mentally with the increase in intensity (closer to failure).

Nicole is definitely more than capable of doing this weight and probably up to 75-85kg in the Clean & Jerk, it's just a matter of trust in getting under the bar (She has never struggled with the Jerk).

Technique has definitely improved significantly over the last three weeks and will be even more of a focus going forward, especially in her de-load week next week.

We will be introducing some progressions and/or regressions where technical improvements are required.

Also, Nicole has agreed to compete in a weightlifting competition provided I do as well...

Hope you enjoy the video, and remember chuck us a subscribe on youtube

Also, if you have any questions or wish to request content please reply below!

This video is a workout VLOG taken from the 10th of December 2022.The workout VLOG includes the following training session from training microcycle:A) Power ...

05/12/2022

Why do we Strength Train?

Nomatter what your fitness goals are, it is important to train for strength and perform resistance training in some form or another for the cummulative benefits.

03/12/2022

In todays video I go over coaching with Nicole (my partner), as we work in developing the full clean - which Nicole is more technically proficient than the clean (mostly because we have performed more cleans / power cleans in the past).

This means that typically, we will progress closer to technical failure or actual failure.

First off, you can follow me...
Instagram: https://www.instagram.com/timbarnes_s...

The highlights for this video is encouraging a straighter pull (vertical movement of the bar) through triple extension while keeping the hips down in the clean.

Saturdays we typically reserve as a larger training day, as during the week apart from Wednesday Nicole has quite a laborous job on her upper body with remedial massage.

This training session includes:
A) Full Clean 6 Sets, 3 Reps - up to technical competency breakdown

B) Pause Front Squat 3 Sets, 3 Reps

C) Pause Back Squats X Sets, 3 Reps - up until trunk lean becomes excessive or technical competency breakdown

D1) Scapula Plane Lat Pull Down (Prime Handles) 3 Sets, 6 Reps,
D2) Neutral Grip Seated Row 3 Sets, 6 Reps,
D3) Land Mine Supinated Row 3 Sets, 6 Reps

E) Single Arm Scapula Pull Down Exaggerated Row 3 Sets, 3 Reps - 10 Second eccentric

F1) Lean Away Across the Body Cable Lateral Raise 3 Sets, 10 Reps
F2) Paloff Press 3 Sets, 10 Reps

https://www.youtube.com/watch?v=E3N5oaR2DsA&ab_channel=TimBarnes-PolygonPerformance

If you're interested in this sort of content it would go a long way for me if you could subscribe to me on youtube.

**ch

In todays video I go over coaching with Nicole (my partner), as we work in developing the full clean - which Nicole is more technically proficient than the c...

03/12/2022

As the Picture says, one of my clients - Paige, has started a lifting page for her Lifting Journey.

Paige is pretty awesome, amazing discipline and committment with lifting - and it shows with the great results in strength development she has achieved.

If you're after some extra motivation, go give her a follow on instagram.

30/11/2022

In todays video I go over coaching with Nicole (my partner), as we work in progressions / regressions working towards Nicole performing the Sn**ch for Olympic Weighlifting.

First off, you can follow me...
Instagram: https://www.instagram.com/timbarnes_s...
Youtube: https://www.youtube.com/channel/UCP88E0jMviD1l5lE2HuUeew

The highlights for this video are working on the following movements:
1) Sn**ch Regression Movement - Sn**ch High Pull
2) Sn**ch Regression Movement - Sn**ch Press Balance
3) Front Squat

This video highlights the essential coaching cues and more strategic interventions I utilise to improvement some of the movement patterns of the people I coach / train.

For Nicole there a simple goals to each of the movements and over-riding interventions.

1) For the Sn**ch High Pull the focus is to improve bar path by increasing the time the bar is travelling directly vertically. This is done through manipulation of activation through getting Nicole to work on lat engagement by pulling the arms into the arm pit with the elbow rotated out and make sure the hips stay down longer.

2) For the Sn**ch Press Balance we're ensuring the downward movement is initiated with the knees moving forward while maintaining the sternum up, trunk braced and the bar moving overhead at the bottom.

3) For the Front Squat ensuring vertical bar travel and the initation of the movement with the knees moving forward.

If you're interested in this sort of content it would go a long way for me if you could subscribe to me on youtube.

**ch

In todays video I go over coaching with Nicole (my partner), as we work in progressions / regressions working towards Nicole performing the Sn**ch for Olympi...

28/11/2022

I Want You!

If you’re after a kick ass trainer that will put your goals first and give you an experience like no other, where you will lose weight (keep it off), gain strength, and become the athlete you only dreamed about – then I’m the one to help you get there.

My ideal client is one that is looking to make meaningful change to their life and develop consistent healthy habits. Whether their goals are physique or sport orientated – I am ready to help you make the changes necessary to reach your potential.

Rates:

Personal Training

$70 per session including online programming
($60 per additional session per week)
This package includes body composition measurements, specific online programming, and nutritional guidance

Group Training

(up to 3 people) $120 per session
($90 per additional session per week)
This package includes body composition measurements, specific online programming, and nutritional guidance

Athlete Development
(talk to me in person about rates and inclusions)

Mobile: 0466693218 Email: [email protected]