Precision Fitness

18/04/2026

13/11/2025

Drop Catches For Shoulder Resilience In Racket Sports 🎾 🏸 🏓

If you play a racket sport such as tennis, badminton, padel or pickleball, drop catches are an effective tool to help build a robust shoulder.

✅ They train the rotator cuff to quickly stabilize and manage forces
✅ They build deceleration strength and speed
✅ They improve stability and control of the shoulder, and can be performed in positions specific to the sport
✅ They can build strength at end ranges under high speeds, improving shoulder resilience in the positions that are most vulnerable to injury

Share this post with a racket sport athlete who needs stronger and healthier shoulders.

03/11/2025

📣 NOW OPEN📣

Here is a little walkthrough of our new private fitness facility on the north shore of Auckland.

Some things still to be finished over the next few weeks, and more equipment is on the way!

Come see us for:
-Injury rehabilitation (in collaboration with medical professionals)
-Athletic performance training
-Youth athlete development
-Tennis & Badminton specific training
-Training life. Health, longevity, freedom of movement.

21/10/2025

Sam is a national champion 100m sprinter who started working with us shortly after undergoing hip dysplasia surgery.

Initially, the main focus of her training was on rebuilding stability, control and strength - especially through single leg movement patterns that would support her return to sprinting. After consulting with her physio, we worked together to build a plan that allowed her to progress from the initial rehab phase, gradually moving back into higher demand plyometric and sprint work.
performancetraining

13/10/2025

📣 ANNOUNCEMENT📣

Precision Fitness is about to have a new home! Here is a sneak peek of our new facility in Rosedale.

After more than a decade of operating within someone else's walls, we're finally opening the doors to our own personal training and strength & conditioning facility.

We're excited to create a space that is purpose built for our clients and athletes, with a professional environment where athletes and everyday people can train with purpose.

Due to open in November.

Watch this space - there is plenty more to come.

29/09/2025

The conditioning method to maintain high power output while everyone else fades🔥

Explosive repeats (courtesy of )

-Perform short bursts of explosive exercise (usually 3-10sec). I sometimes push this slightly longer depending on the exercises chosen, and how long it takes to recover.

-Follow each burst with enough recovery to repeat the same power output next round (usually in the 60-90sec range). In this example, we are using a heart rate monitor to determine when to go again. Rest periods hovered around 50-75 seconds.

This method is a way for athletes to improve their ability to recover between maximum outputs, and to maintain power outputs for longer.

I also like to use it for non-athlete clients who have less time to train (once they have a good aerobic base) to sneak some power training into their programs.

30/06/2025

Strength comes from consistent, progressive training. Customisation helps you stay consistent.

One of the most effective ways to keep progressing in the gym, especially when dealing with pain or discomfort, is to adjust how we load and perform movements, rather than avoiding them altogether

When certain movements feel off or painful, minor adjustments can make a big difference. Specialty bars can change how the load is distributed and/or held, which can reduce stress on specific joints. That can be the difference between having to skip a session or getting the work in without aggravating things. For example, the safety squat bar can reduce stress on wrists, shoulders and elbows while allowing for a more upright spinal position compared to a barbell back squat.

Modifying exercise range of motion through constraints such as pins, blocks, or boxes, can help you train hard within a range that feels comfortable.

These aren’t shortcuts - they’re smart ways to stay consistent, reduce risk, and keep making progress, especially if you’re dealing with injury history, joint irritation, or just trying to train more sustainably.

Train smarter 🧠

23/04/2025

Exercise selection and exercise order is an important rehab consideration. Here is an example of knee rehab led by Coach V:

-Yielding Isometric Leg Extension at a shallow joint angle to increase quad activation and temporarily desensitize the knee.

-Lateral Step Down at a shallow joint angle to work on strength and stability at the knee and hip while keeping patellofemoral compression low by leaning forward from the hip. A good entry point is to use a little bit of hand support before eventually increasing the stability challenge by removing support.

-Unilateral Leg Press through a larger range of motion to provide a higher level strength stimulus once activation and control has been improved. The foot position on the plate can be customized to increase or decrease stress/challenge on the quads and knee joint. A high stability environment often allows for heavier loading with less joint pain.

25/09/2023

The other face behind Precision Fitness...

I have worked in several gyms, training facilities and educational institutions in New Zealand and Australia since early 2013. I have been a personal trainer, a personal training course educator, and a strength and conditioning coach for teams and individuals across a range of sports.

My interests and experiences over the years have led me to work with many clients who are dealing with pain and injuries. I often work together with physiotherapists or other medical professionals, taking a collaborative approach to injury rehabilitation and training around pain. I have experienced the rehabilitation process first-hand on numerous occasions after injuries and multiple surgeries.

I also continue to work with athletes from recreational to internationally competitive level to improve performance and reduce the risk of injury in their sport, and a number of clients with various goals outside of these areas.