CS Performance

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CS Performance

Maximising human performance effectively and efficiently through evidence based research and practice.

1) Applied Sport & Exercise Science
2) Speed & Endurance training
3) Power and strength development
4) Plyometric & agility training
5) Conditioning across all sports
6) Athletics- Track and field Coaching
7) Biomechanical video analysis
8) Sports nutrition
9) Tailored team & individual programs
10) Athlete development for a wide range of sports
11) Competition preparation

10/08/2026

Strength Series - Importance of Strength.

Slide through to learn about the importance and how it could help improve your performance.

09/08/2026

Presentation at REHAB CO PD session for their physios & Podiatrists at their clinic in NZ.

We covered areas of S&C from rehab and prescription, to prescription for performance, return to play & performance.

One of my great passions are educating in the field of sport performance. This clip touches on understanding how performance shifts with the ever evolving game. From grassroots to professional the game in all codes are constantly evolving and speeding up. The body needs to be able to cope with the new outputs required.

Understanding rules and current game outputs will help with both rehab & performance programming/training. You can't have a rally car turn up to an F1 race.

06/08/2026

Arms and legs work together. Fast actions create fast reactions. Elastic effect.

When sprinting don’t just think about the legs 🦵 the arms dictate a lot of what happens to the legs in regard to locomotion and gait patterns/sequence. Work them together and work them fast.

We can very technical if we want but focus on that for now, the speed of your cycles in both your arms and legs. Move them quick.

03/08/2026

Shoes are an interesting one when it comes to running/training. Everyone wants to follow trends, what looks cool, the new colour way. That’s only shoes don’t get me started on the clothes.

If you want to get into running or just started and got the urge to go faster and do better, do not look at what elite runners use. They spend very little time on the ground and float most of the time. They could have cardboard strapped to their feet and run faster than we could. They have been training for decades and seriously putting in work towards being fast.

It didn’t happen over 2 random runs, the shoes didn’t make them fast or be an Olympic champ. They have a proper plan in place with structure. So going out and buying the most expensive shoe won’t help you. It will most likely take you away from running with all the issues that will arise from them. Some of these shoes make me live my 6ft dreams. No wonder you see so many ankle sprains today with stacks so high and squishy, you not having balance in barefoot yet you try and run with these new crazy shoes.

So make sure when choosing shoes you get ones that are made for you. Don’t get sold the most expensive one at the store (that can happen, they just trying to sell it to you). Make sure you doing it for the right reason and not the cool one.

p.s that’s my old man in the 80’s

02/08/2026

Speed is a crucial factor in sport. The games have only gotten faster and humans are pushing the limit on what we are capable of. Sprint mechanics is something that needs to be taught and drilled over and over so good sprint mechanics can become habit.

Simple drills to ensure you getting the correct joint angles 📐 and ground contact could make all the difference. Consistent actions & increasing the intensity over time will lead to faster speeds.

If you want to start incorproating some drills into your training week. LINK IN BIO.

If you in Sydney, Australia then send me a message.

29/07/2026

To often you see people complain about training and performance in a negative way. “I can’t seem to make progress” or “I feel flat” or the classic “it’s not working”

In my experience these happen when you don’t do the following:

1. Follow the plan and progressively overload rather than jumping all over the place and randomly loading. Away at comp, holiday and then you return you need to cut back a little and build the tolerance again even for just a week as you set your schedule and routine back to “normal” or “regular” routine. You can’t just jump back in running as hard as you did or lift as much as you did. Traveling, comp, all of these take a toll on you physically and mentally.

2. Monitor and adapt, there is always room for flex and adjustment or rather there should be if you currently not doing so. Some days you need to just cut back recover and go again. The body is not a robot it’s an ever evolving beast of an organism, but it can break if you don’t pay attention. If an extra recovery day is needed then take it, a mobility session is needed take it or just reduce volume and intensity. But this has to be based on the days and weeks leading up to it and how your training volume and intensity stacked up including any games.

3. Peak for match day: The day before a game you should not be trying to lift the most but rather reducing volume and keeping things sharp, reactive, explosive, all of the above. The day before comp you will not gain anything but rather lose if you try and “train to gain”. So having a taper in your week or plan like a deload week is always key.

4. Recovery: recovery should be paid the same attention as you do to training. Whether it be in the gym or the field/court/water you name it. Recovery is where the magic happens and if you really focus in on it and put a plan in place that you can replicate each day, week, or month and monitor it then you will see the benefits in due time. Has to be run consistently over a period of time not 1 week. Part of recovery is sleep, hydration and a well balanced nutrition plan for your energy needs. These also need to be part of this recovery plan so you not doing things randomly.

28/07/2026

It’s been a journey to date and we only just getting started. Roman is a special talent but also a hard worker. Not hard to see why he is so good when he is coached by his dad Doug Viney who is a legend in the combat scene.

This journey started over a decade ago (swipe to have a look). Consistent actions over the years. Nothing happens overnight, its layers upon layers that have to develop both mentally and physically.

Only the disciplined ones are able to eat the fruits at the top of the tree and not get carried away by low hanging fruits.

22/07/2026

29 Camps deep and now looking to explore the shores of Sydney, Australia. 🇦🇺

Need to immerse myself into the fight scene here and sprinkle a touch of Sunz on the game. So if you in the fight scene and looking to take your game to the next level 📲

21/07/2026

My Top 3 players at the FIFA WORLD CUP 2026

Enjoyed watching these guys showcase their brilliance and was privileged enough to watch & Jude Bellingham from the side line. Can confirm Jude moves like a Rolls-Royce.

Elijah aka Mr Grafter just out there doing his thing bagging 3 goals in 3 games. Size doesn’t matter my man played as if he was 8ft.

Rodri 🙌🏾 the puppet master just controlling the ball and always wanting it moving into spaces for it was so good to watch.

That’s my top 3 let me know who your top 3 were.

Address

Sydney, NSW

Website

https://www.instagram.com/coach_sunz_hpc/

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