TKC Performance

TKC Performance Helping men 30+ get in athletic, functional shape and drop 5-25kg without overtraining. Sports Performance + Bs. Fitness + S&C Accredited

Learn more & Apply👉 https://www.kingsofconditioning.com/athletic-rebuild

Former GWS Giant & American Footballer
Ms.

WTF is Men’s Athletic Rebuild System ?
30/07/2026

WTF is Men’s Athletic Rebuild System ?

5 short years ago I was a 28-year-old living with my parents not knowing WTF I was going to do in life... Four years fol...
27/07/2026

5 short years ago I was a 28-year-old living with my parents not knowing WTF I was going to do in life...

Four years following that, I built a kicking coaching business (the kicking consultant) and things were good…

but I knew I could help people on a deeper level.

So a year ago, I went all-in on my men’s performance program (Men’s Athletic Rebuild System) ..

Now, I know exactly what I’m doing in life and loving it!

But getting here wasn’t easy… I had to work on myself physically and mentally.

I had to put my ego aside, become a student and rebuild from a long way back.

So if you feel like you’re still figuring things out…

it’s okay….

It’s never too late to rebuild the life you want.

26/07/2026

Mantra: "I'm the luckiest person I know"

When sport finished, life got busy and I drifted.But after a while I got sick of not being at my full potentialSo I rebu...
25/07/2026

When sport finished, life got busy and I drifted.

But after a while I got sick of not being at my full potential

So I rebuilt myself using the things I learned in pro sport, but adapted for real-life.

Now I’m in the best shape of my life - physically and mentally.

without structure and community, even disciplined men can drift.

If you feel that way, follow along and let’s rebuild.

22/07/2026

Don't know what to eat for energy? Comment 'LIST' and I'll send you my go-to foods 🍕

21/07/2026

Playing sport I cared about speed, power and performance.. not how much I could ego-lift.

But a few years back I drifted into the generic “strength” path. I got my squat up to 180kg (2x BW) and my deadlift to 215kg. On paper I was strong. In reality I was stiff, sore and wrecked all the time... and I ended up with a bulging disc in my L5-S1.

So in my 30's, I went back to my roots... athletic, functional work. Owning positions. Building real range of motion. Improving stability and power. Training to be resilient.

Now, by body feels better, my energy is higher, I move like an athlete again instead of a stiff statue.

If you're in your 30s or 40s start training to be athletic, capable and functional. This video shows some of the variety of movements the everyday men inside do.

Follow along

👑💪

18/07/2026

You don’t need separate sessions for movement patterns or individual muscle groups...

After my time in elite sport, then learning how to adapt those principles to real life after 30, I prefer the following:

• Upper body
• Lower body
• Total body

Then within those sessions, I use smart pairings to get more out of my time and effort.

• Push with pull on my upper-body day.
• Upper with lower on my total-body day.
• Compound exercises with isolation or injury-prevention work
• Power with mobility at the beginning of the session so I feel explosive, loose, and athletic.

It allows you to build strength, muscle, while getting mobile and athletic again, without spending six days a week in the gym or sitting around between every set.

Because most men over 30 don’t just want bigger arms or a better bench press. You want to look strong, move well, feel athletic, have more energy, and trust that your body can still perform.

But your training structure is only one part of that.

Your consistency, recovery, nutrition, energy, and standards all determine whether you’re actually progressing... or slowly drifting.

I created a free Performance Audit to show you where you currently sit, what may be holding you back, and what you should focus on next.

Comment a "👊” emoji and I’ll send it to you.

Josh

18/07/2026

feel like i'm in a phase where I can't even catch a wave 😅

16/07/2026

There comes a point after 30 where you realise you’re not as capable as you used to be... you slowly become stiff, unstable and hesitant without really noticing.

The five qualities every man over 30 should keep are strength, stability, mobility, coordination and power.

Not because you need to play professional sport, but because these qualities determine whether you can run, jump, play with your kids, without getting hurt and trust your body when life demands something from it.

The good news is, it’s not too late.

I coach men who hadn’t stepped inside a gym for more than 10 years, and men well into their late 40s who are now lifting, and moving athletically again.

You don’t need to train like you’re 21.

You need a structured progression that rebuilds what time, work and life have slowly taken away.

Your athleticism isn’t gone.

It’s just been left untrained.

Follow for more

13/07/2026

When I was in the AFL and Division 1 college football, every part of our training had a purpose.

Supersets weren't just about saving time... they were used to create a bigger training stimulus through methods like post-activation potentiation. De-load weeks weren't seen as taking it easy... they were programmed because the body only adapts when it's given a chance to recover. And our training changed throughout the year because what you need in the off-season is completely different to what you need during competition.

Today, I coach men with careers, families and real responsibilities, so instead of programming around an off-season and a competition season, we periodise around holidays, work trips, busy weeks and the reality of life. We use supersets to make every session more efficient, de-load every fourth week so you recover instead of burning out, and progress your training block by block so your body keeps adapting instead of plateauing.

Elite sport taught me that performance isn't about doing more. It's about doing the right things, at the right time. That's exactly how we help busy men rebuild an athletic body without needing to train like a full-time athlete.

Follow if you want more elite sport principles adapted for real life.

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