Legacy Health & Performance

Legacy Health & Performance At Legacy Health and Performance, we help you improve your game, your body and your wellbeing.

Who’s ready to take it up a notch?Come and join myself and a bunch of legends on this 12-week mission 😤.**We are only ta...
12/07/2023

Who’s ready to take it up a notch?

Come and join myself and a bunch of legends on this 12-week mission 😤.

**We are only taking on a maximum of 20 for individual programming (7 spots already reserved), so don’t sleep!

You can go SO deep with testing! It really is never ending.BUT do you need to?Start with assessing football performance ...
27/06/2023

You can go SO deep with testing! It really is never ending.

BUT do you need to?

Start with assessing football performance (part 1).

Then test athletic performance traits that underpin football.

Then use this information to determine whether you need to go deeper!

Don’t turn your testing into the competition! You’re a footballer, not a runner/power lifter/sprinter.

Athleticism can take you a long way, but the only thing that separates VFL from AFL is a good football 🧠.

If you’re going to test anything, make it in-game data!Valid, reliable and can actually help you make week to week decis...
07/06/2023

If you’re going to test anything, make it in-game data!

Valid, reliable and can actually help you make week to week decisions.

If you like this type of post, give it some love and I’ll keep them coming 🤝🏾.

Seasons over? Here’s what you should be working on ➡️.1. Get healthy. Get rid of any of the niggles you’ve built up towa...
29/08/2022

Seasons over? Here’s what you should be working on ➡️.

1. Get healthy. Get rid of any of the niggles you’ve built up towards the back end of the season.

2. Get strong. Get back what you may have lost through the season and start to build the foundations for next year.

3. Get fast. There’s no better time to work on max speed than the off-season. You should have less fatigue and more time to prioritise sprint work.

4. Get bouncy. Plyometrics can be tricky to fit in during the year, but now is your time to start building up your elastic capacity.

5. Stay fit. It’s much easier to stay fit than it is to get fit. Non-running conditioning is great at this time of year, especially if you’re doing the sprint work.

Good luck to all of our Legacy fam still competing in finals this weekend!

And a big congratulations and best of luck to the high flyer who will represent Tooradin FC in the grand final next Saturday ❤️💚

Don’t put all of your eggs in one basket! 🥚.Every off-season I see footballers doing the same thing.They focus solely on...
25/08/2022

Don’t put all of your eggs in one basket! 🥚.

Every off-season I see footballers doing the same thing.

They focus solely on their running performance and completely neglect the rest of their training!

Even worse, they will just focus on long, slow running as a way of building their engine.

Not only is this a poor way to condition yourself for footy, it will often lead to reductions in your strength, power and speed (largely through neglect).

Your off-season program should actually be focused around BUILDING these areas up.

Football is a game of repeat, high-intensity (power, speed, strength) efforts. You need to be powerful enough to beat your opponent and then you need to be fit enough to repeat it 100x a game.

Yes, running performance is an important part of our training, but it’s just one piece.

You either need to be able to produce sprint distances like (he requested to be included here), or I suggest you get in shape to compete with the big boys.

Off-season is where you level up and even the playing field!

05/07/2022

Having a well designed program is essential to getting the results you’re after!

If you’re working hard, staying consistent and still not getting the results you’re after - it’s probably a sign that your program/plan is 💩.

At legacy we program for our members in a couple of different ways.

Firstly, We have our in-house training programs that cover the majority of the major goals (muscle building, s & c, strength and power etc etc).

We write these programs with principles in mind that will work for 99% of people. When we need to make individual adjustments, we do so with our members during their sessions. The programs act as the skeleton and then we adjust to suit the individual.

Our second option is fully individualised programming. This is for those that may have specific circumstances or goals that require a completely different structure.

Regardless of the option, it is a requirement for all of our members at Legacy to follow a training plan. It is one of the key reasons so many of our members get outstanding results.

Do yourself a favour, get yourself a program and stick to it for 3 months, you will never look back 👀.

27/06/2022

137.5kg PB for today!

The secret?

Build a lot of muscle and practice your bench press for a few years 😀.

For those not local, our strength and size program is also available online through the Trainheroic app!

LISTEN TO YOUR BODY!But don’t be a b*tch.Autoregulation is one of the most under appreciated aspects of a good training ...
23/06/2022

LISTEN TO YOUR BODY!

But don’t be a b*tch.

Autoregulation is one of the most under appreciated aspects of a good training program. You need to be able to make adjustments on the fly.

For example:

If your training program says to do 4 sets of a given exercise, yet you are feeling weak, tired or unmotivated on the day, there is absolutely no reason you can’t move it down to 2-3 sets.

The same goes for entire training sessions. If your body is trashed, push it back a day or substitute it for something low intensity.

On the other hand, if you walk in feeling a million bucks and your program says to do 3 working sets, there’s nothing wrong with pumping out a couple of extra sets.

You need to make the most of the days you feel good!

Yes, sometimes you need to suck it up and get the work done. Though as you get more experienced in the gym, you should start to understand what your body needs.

Some people need high volumes of training, others really don’t need much at all.

Experiment, listen to your body and find what works for you.

Injury prevention training is probably the most butchered area of s&c out there.Doing low intensity activation or isolat...
21/06/2022

Injury prevention training is probably the most butchered area of s&c out there.

Doing low intensity activation or isolation exercises (think band crab walks) is not going to do anything to help you avoid injury.

Injuries occur when your body is:

A) not strong enough to handle a particular force.

B) is exposed to muscle lengths that it can’t handle.

C) Is overly fatigued and loses the ability to coordinate movement/muscle contractions appropriately.

D) Is hit in a poor position by another athlete or the ground.

E) Under systematic fatigue and things just go wrong.

If you want to reduce your chances of injury there are some easy things that you can do.

The first is to have gradual exposure to your sport. This should occur in preseason with a build up of match sim and games that create similar movement patterns.

Your second focus should be to get strong. Build up your maximal strength in all areas of concern.

This is closely followed by flexibility and overall aerobic capacity.

If you want to go one step further you could practice specific vulnerable positions in your sport (think side stepping etc). and train them at 80+% intensities.

You can never fully prevent injuries, though if you tick off these boxes you will give yourself a fighting chance.

For most people, winter is build season 😤.It’s the best time of year to really focus on building extra muscle mass, beca...
16/06/2022

For most people, winter is build season 😤.

It’s the best time of year to really focus on building extra muscle mass, because most people aren’t too worried about putting on a little extra weight.

Eating in a caloric surplus is absolutely essential to building muscle mass, especially if you have been training for a while.

It doesn’t need to be a significant surplus, just enough to see consistent weight gain (100-500g) each week. If you go too hard with the bulk, you will probably see a much larger increase in fat mass.

Of course you need to couple this with consistent, hard hypertrophy-focused training. You need to be pushing yourself in the weight room and making sure you get plenty of sleep/rest.

Do this for a few months over winter and you will love the results come summer time 💪🏽.

If you’re in need of a size program, check out our strength and size/female strength programs on our website. These are our most popular programs and have created great results time and time again.

08/06/2022

Thinking about joining the gym but not sure where to start?

Working 1 on 1 with a coach is the absolute BEST way to fast track early results.

A good coach will ensure you start on the right path, stay consistent and be there to make the necessary changes as you progress.

Not only that, they are also there to ensure you feel comfortable and confident in the gym environment.

At Legacy HP, we are lucky to have a diverse range of coaches who specialise in different areas and populations.

If you’re interested in getting started, fill out the form in our bio and let’s get to work!

Fantastic running numbers from .sawyer on the weekend!He also had 22 sprint efforts for a total of 420m to go along with...
30/05/2022

Fantastic running numbers from .sawyer on the weekend!

He also had 22 sprint efforts for a total of 420m to go along with his great total distance and high speed numbers!

This type of running ability IS essential to football performance. It won’t necessarily make you the best footballer, but it allows you to get to enough contests and have enough energy to impact them at speed.

At Legacy we are now tracking running performance as part of our football program. This will allow us to prescribe the right types of conditioning work to the right athletes. It will also allow us to recognise game day load and alter training appropriately.

Address

6/55 Simcock Street Somerville
Somerville, VIC
3912

Opening Hours

Monday 6am - 10am
2pm - 8pm
Tuesday 6am - 10am
2pm - 8pm
Wednesday 6am - 10am
2pm - 8pm
Thursday 6am - 10am
2pm - 8pm
Friday 6am - 10am
2pm - 8pm
Saturday 7am - 11am

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