TheMill Gym

TheMill Gym You Work, You Reap. Physical and Mental Strength and Conditioning Facility

Your path at theMill. Anyone can trial (and continue training in) our cardio/work capacity classes. These run on a Mon/W...
03/09/2026

Your path at theMill.

Anyone can trial (and continue training in) our cardio/work capacity classes. These run on a Mon/Weds/Fri at 0515-0600.

For full membership with access to all further classes, members must complete our Initiation process. This consists of 6 x 1 hour training sessions with one of our Trainers. In these sessions you learn the key exercise techniques to train safely, and theMill training methodology, standards, rules and ethos.

Contrary to popular belief, the Initiation sessions are not “smash sessions”. We are smarter than that, and we train smarter than that. These Initiation sessions are key to our members training consistency and longevity and our extremely low injury rate.

We use the Initiation to determine a baseline of your General Physical Preparedness, to identify which one of our programs would best suit your goals and your current fitness levels.

From there you have a number of options:

▪️General Athletic Conditoning (GAC) classes - our main daily strength and conditioning program
▪️Cardio Club - our non-technical sessions to build your base fitness and work capacity (open to everyone)
▪️Starting Strength - to build your base strength on key lifts
▪️Personal Training - for those with specific training goals or requiring more guidance

To learn more:

▪️themillgym.com/gym-membership

To discuss getting started:

▪️themillgym.com/contact

01/09/2026

You wouldn’t leave for a destination without knowing where you’re starting from.

The Mill GAC Test is our General Athletic Conditioning benchmark. Ten events, 60minutes, 1 honest result. It measures the things that actually matter under load: strength relative to bodyweight, aerobic capacity, muscular endurance, power endurance, and the ability to sustain it when you’re already tired.

The result is your baseline. A number that tells you - and us - exactly what you are capable of right now. Without it, progress is just a feeling. With it, it’s a fact.

Every time you re-test, you see precisely how far you’ve moved - not in your head, but on the scoreboard.

Our new members carry out the GAC Test upon entry to the gym at the end of their 6 Initiation sessions. Our existing members carry out the GAC test to ensure goals and progress when a member of the gym. Our Trainers carry out the GAC test as we are all held to the same standard.

Accountability is key.

There is always a method and a reason behind what we do.

Full details on theMill GAC Test can be found here:

▪️themillgym.com/gac-test

It’s up to each individual to decide how much they dig when it starts to hurt.

Thinking about jumping in? Come and trial one of our work capacity classes and see how we train: Mon/Weds/Fri: 0515-0600

▪️themillgym.com/contact

For the next 5 weeks our members (GENPREP program for online members) will be focused on building STRENGTH and developin...
31/08/2026

For the next 5 weeks our members (GENPREP program for online members) will be focused on building STRENGTH and developing POWER.

The volume comes down, the intensity goes up, and the focus shifts towards moving heavy loads with intent and producing force quickly.

Over the next five weeks, expect:

▪️Heavy compound lifts to build absolute strength
▪️Explosive movements to develop power and rate of force production
▪️Quality reps over quantity
▪️Progressive overload earning the right to lift more

Strength isn’t built in a single session and power doesn’t come from simply moving fast. Both are developed through consistency, intent and disciplined ex*****on. Know your numbers, record your efforts, maintain your movement standards.

Why do we program a Strength and Power month?

Strength gives you the capacity to do more. Power allows you to do it quickly.

For Selection, that means being better equipped to carry loads, move yourself and others, climb, sprint, accelerate, overcome obstacles and continue producing force when fatigue sets in.

Outside of Selection, the same qualities matter. Being strong and powerful gives you greater physical capacity, resilience and confidence in the things you ask your body to do, or might unexpectedly need to do.

▪️If you can get to the gym, trial classes are open on Mondays, Wednesdays, Fridays 0515-0600. Send us an email:

🔳themillgym.com/contact

▪️If you can’t get to the gym, subscribe to GENPREP ONLINE to get access to what we do in the gym everyday.

🔳 themillgym.com/genprep

28/08/2026

“HAVOC CAMP is a truly unique service offering. The content is delivered by friendly, humble and impressive Special Forces professionals with decades of experience, sharing hard won lessons and providing a genuine insight into an otherwise cloistered world. A highly invaluable experience.”

The people who perform best under pressure are rarely the strongest or smartest. They are the most adaptable.

Life does not give warning. Plans change, situations deteriorate and information is often incomplete. At HAVOC Camp you will be trained then placed in practical problem-solving challenges that force you to think on your feet, adapt and overcome.

Stop guessing how you would react. Train your mind and body to handle uncertainty.

HAVOC Camp isn’t just for military enthusiasts. It is an unmatched program for corporate executives, team leaders, business owners and individuals who want to be resilient, capable, adaptable and make confident decisions under pressure. Learn from those who make decisions where failure isn’t an option.

At theMill: HAVOC CAMP, you learn to:

▪️Recognise early indicators of threat or conflict

▪️Process dynamic environmental changes rapidly

▪️Reduce personal vulnerability, for you, your colleagues, your family wherever you go

▪️Assess situations and make effective decisions when information is limited and pressure is high

▪️Maintain leadership under pressure and uncertainty

▪️Remain effective when plans change and circumstances become unpredictable

Build confidence through competence.

FULL DETAILS AND BOOKINGS:

▪️themillgym.com/havoc

Link in Bio.

For group bookings please contact us:

▪️themillgym.com/contact

SAY WHAT YOU MEAN. MEAN WHAT YOU SAY.DO WHAT YOU SAY YOU WILL DO.It sounds simple. But how many people actually live by ...
25/08/2026

SAY WHAT YOU MEAN. MEAN WHAT YOU SAY.
DO WHAT YOU SAY YOU WILL DO.

It sounds simple. But how many people actually live by it? Your words mean very little if your actions don’t back them up.

If you tell someone you’re going to do something. Do it.
If you make a commitment. Honour it.
If you set a standard. Hold yourself to it.
If you give your word. Make sure your actions match it.

This is how trust is built. And trust is where respect comes from. People don’t respect you because of what you say you are. They respect you because of what they consistently see you do.

Whether it’s in your training, team, leadership, relationships, work or life, your reputation is built one action at a time.

That’s integrity. And integrity earns respect.

Say what you mean. Mean what you say. Do what you say you will do.

▪️OUR ANNUAL MENTAL RESILIENCE SEMINAR▪️▪️FRIDAY 6TH NOVEMBER 1800-2130▪️Our final event of 2026, we end the year with o...
18/08/2026

▪️OUR ANNUAL MENTAL RESILIENCE SEMINAR▪️

▪️FRIDAY 6TH NOVEMBER 1800-2130▪️

Our final event of 2026, we end the year with one of our favourite subjects. Mental Resilience. We hold these seminars for our corporate clients and professional sporting teams throughout the year, but like to hold this annual opportunity for anyone to attend. Resilience is not something you are born with. It is a capability that can be deliberately developed. This seminar provides a practical framework for building that capability.

Pressure is inevitable. How you respond to it determines your performance. Our Mental Resilience seminar is about understanding the science and psychology behind human performance and giving you the practical tools to think clearly, adapt quickly and make better decisions in uncertain or high pressure environments. Complex problems cannot always be solved using the same thinking that created them. High performers are distinguished by their ability to recognise patterns, adapt to changing circumstances and continue making sound decisions under pressure.

The principles taught throughout this workshop have been refined through real-world operational experience - not theory alone.

As Special Forces soldiers we repeatedly put ourselves in environments and conditions where everything is on the line and the highest price can be paid, with our lives. To prepare for this, we constantly seek to increase our threshold tolerance to adversity, to make ourselves more physically and mentally resilient.

What is our mindset? How do we get to that place? How do we build a team that thinks the same way?

Attend this seminar and leave with practical frameworks to:
▪️Improved performance under pressure
▪️Build stronger more resilient teams
▪️Increase adaptability
▪️Lead with greater confidence
▪️Manage adversity more effectively
▪️Develop long-term resilience that transfers in to every aspect of life

For a FULL OVERVIEW and BOOKINGS go to:

▪️themillgym.com/resilience101-seminar (Link in Bio)

YOUR SPEAKER: Nick Caldwell. Former Australian SASR and Commando. Business owner. Keynote Speaker.

17/08/2026

From beginner to advanced Strength and Conditioning training, and specific programming for Special Forces, Military, Police and Fire & Emergency services.

Whether you are at the beginning of your fitness journey, have specific goals, Selections or Special Forces in your sights, our online programs will improve both your mental and physical resilience.

Since 2008 we have been refining our programs to assist hundreds of clients, members, corporates, sporting teams, athletes and military professionals to maximise their potential. Coupled with our hard earned experiences from years in the Australian Special Forces, you can benefit from this.

▪️SOFPREP (Special Operations Forces Preparedness)

▪️MILPREP (Military Preparedness)

▪️PSTPREP (Police Special Tactics Preparedness)

▪️FESPREP (Fire & Emergency Preparedness)

▪️GENPREP (General Physical Preparedness)

▪️TREKPREP (Trekking and multi-day expeditions)

▪️BASE (Beginner Level Training)

With theMill Trainers still working in all of these fields, and on these Selection courses, we know what you need.

1 monthly fee. No lock in contracts. Immediate access. Primary plus supplementary programs.

FOR ALL ONLINE PROGRAMS GO TO:

▪️themillgym.com/programs

Link in Bio.

“HAVOC CAMP is a truly unique service offering. The content is delivered by friendly, humble and impressive Special Forc...
13/08/2026

“HAVOC CAMP is a truly unique service offering. The content is delivered by friendly, humble and impressive Special Forces professionals with decades of experience, sharing hard won lessons and providing a genuine insight into an otherwise cloistered world. A highly invaluable experience.”

HAVOC Camp isn’t just for military enthusiasts. It is an unmatched program for corporate executives, team leaders, business owners and individuals who want to be resilient, capable, adaptable and make confident decisions under pressure. Learn from those who make decisions where failure isn’t an option.

At theMill: HAVOC CAMP, you learn to:

▪️Recognise early indicators of threat or conflict

▪️Process dynamic environmental changes rapidly

▪️Reduce personal vulnerability, for you, your colleagues, your family wherever you go

▪️Assess situations and make effective decisions when information is limited and pressure is high

▪️Maintain leadership under pressure and uncertainty

▪️Remain effective when plans change and circumstances become unpredictable

Build confidence through competence.

“In 30 years of corporate training, this was the most genuinely valuable leadership program I’ve attended. Our team came back changed.”

FULL DETAILS AND BOOKINGS:

▪️themillgym.com/havoc

Link in Bio.

For group bookings please contact us:

▪️themillgym.com/contact

11/08/2026

Tuesdays we push, pull and work our grip.

▪️BENCH-PRESS: 5 @ 60%, 3 @ 70%, 80%, 90%

▪️BOR: 8 @ 55%, 65%, 75%

▪️5 ROUNDS: [1:1]

10 X DKB C&J + 100M FARMERS CARRY + 10 X DKB BOX STEP-OVERS ‍[Do not drop KBs until end of the round]

Every session is programmed with a purpose.

Get access to everything we do in the gym at:

▪️themillgym.com/genprep

The preparation behind numerous pro-teams including the West Coast Eagles, Fremantle Dockers, Parramatta Eels and Manly ...
07/08/2026

The preparation behind numerous pro-teams including the West Coast Eagles, Fremantle Dockers, Parramatta Eels and Manly Sea Eagles.

Our pro-team training camps are not generic team-building exercises. They are purpose designed programs that develop the mental and physical foundations of high-functioning teams. Built on the same methodology used to prepare Australian Special Forces Operators, and refined over more than fifteen years of working with elite sporting organisations.

Every Camp is built around 3 outcomes:

▪️Leadership at every level
▪️Cohesion under pressure
▪️Resilience that lasts

We work with you, your coaches and your staff from our first contact through to the Camp start date. We want to understand your squad, your objectives, your competition calendar, and any constraints. This conversation builds the program so we can build what your team needs.

“From the moment we arrived and met Nick and his team, their level of communication, kindness, humility, respect and organisation was extremely impressive. I have been involved in quite a few days like yesterday, but this without par by a mile the best.”

Full Information at:

▪️themillgym.com/pro-team-training-camps

Address

1 Coventry Parade
North Fremantle, WA
6159

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 5pm
Saturday 7am - 11am

Telephone

+61414416077

Website

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