Legacy Health & Performance - An Elite Training Environment

Welcome to Legacy Health & Performance

Our mission is to provide our members with the coaching and education they need to reach their health and performance goals. All whilst providing a fun and social training environment.

Meet your coaches

CHRIS

BEN

IMOGEN

LIAM

BROOKE

Where to find us

See what's happening

legacyhealthandperformance

Here are 3 major exercises we will perform using o

Here are 3 major exercises we will perform using our hack squat!

1. Squats - the hack squat is perfect for taking your quads and glutes through a full range of motion. The ease of use makes it perfect for all levels of experience.

2. Jump squats - the hack squat setup allows for a really stable and controlled weighted jump. This allows us to really focus on producing max power.

3. Single-leg squats - again, the stability of the setup allows for a really controlled press. We will use this within rehab as well as our athlete populations.

Early Friday arvo shenanigans 🤝🏽. Take a gu

Early Friday arvo shenanigans 🤝🏽.

Take a guess at what @marsh__94 is watching in the last clip - wrong answers only.

Why we use plyometrics!

At legacy HP we use plyo’s to teach our body to utilise and maximise elasticity.

As you can imagine, being more elastic will typically help you jump higher, run faster and be more efficient during dynamic movement (running, change of direction etc).

In terms of programming, this training can be quite neurally and physically demanding so we will typically put them at the start of the workout directly after our warm up.

If you’re new to plyo’s we suggest you start with skipping or mini ankle jumps (vid 3) to build up your tolerance.

From there you can build into some more intense double leg plyo’s (vid 1) and eventually into single-leg work (vid 2).

Remember that plyometric training is about being elastic. If you’re trying to jump too high or moving through the stages too quickly - you will not get the benefits you desire.

Be elastic, be fast off the ground and slowly build your way up!

Having a well designed program is essential to get

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 👀.

When we talk to our members, being time-poor is th

When we talk to our members, being time-poor is the number one reason that people miss sessions or fall out of rhythm.

It makes sense, people work long hours, have kids and play sport amongst other commitments. It makes training 5-6 days a week very unattainable.

What you need to know is that 99% of people do not need to be strength training 5-6 days a week. 2, yes 2, full-body sessions per week is 100% enough to get you to 90-95% of your strength/muscle mass capacity.

For a lot of people (if not most), this volume of work will probably work BETTER because of the total stress you experience across the week.

Here is a simple template to follow:
1. horizontal press
2. horizontal row
3. hip hinge
4. squat
5. vertical pull
6. vertical press
7. single leg exercise
+ whatever core/shoulder/arm exercises you like

Don’t be fooled into thinking you need to have a 6 day Arnie body-building split. You don’t!

Be smart with your time and enjoy the best of both worlds!

If you want to shed some kg’s and lean up in tim

If you want to shed some kg’s and lean up in time for summer, here is your to do list:

1. Build up your output. Start finding ways to be more active. It could be weight training, walking or playing a sport, try to up the hours you spend per week out and about.

Do this prior to changing your diet. Whilst diets obviously work, having a decent level of activity is what keeps the weight off. It also removes the need to go to extremes with your diet.

2. Reduce the amount of calories you drink. Both alcohol and soft drinks are silent killers. They do nothing to satisfy your hunger, yet provide a heap of unrecognised calories.

3. Eat more fibre and more protein. Both of these options will help you feel fuller for longer. Hopefully negating the need to aimlessly snack between meals. Protein will also help you preserve muscle mass as you drop your weight.

4. Stick at it! Start now and you’ll be in career best shape by the time it hits December.

It’s not easy, but I’ve never had someone tell me it wasn’t worth it!

137.5kg PB for @dylryan6 today! The secret? Buil

137.5kg PB for @dylryan6 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. Aut

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 bu

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, 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.

Thinking about joining the gym but not sure where

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!

Some in-season acceleration and varied power work

Some in-season acceleration and varied power work 👉🏽.

Heavy sled looking to work foot strength and angles - coupled with a straight accel.

Banded squats for over-speed eccentric - the focus is on the speed of the reversal. Coupled with a max standing box jump.

Trapbar high pulls - rate of force development against heavy loads.

Lots of fun and lots of benefits for all types of athletes!

Fantastic running numbers from @darcy.sawyer on th

Fantastic running numbers from @darcy.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.

Do you want to recover faster between sets? Be ab

Do you want to recover faster between sets?

Be able to push out a few extra reps?

Have better recovery between sessions?

Improving your cardio is the answer!

If you still believe that being fit will somehow limit or take away your hard earned gains.. you’re living in the 1980s.

There is literally ZERO downside to improving your aerobic capacity! In fact I believe it can improve every aspect of your physical performance.

Get on the bike, rower or whatever and get your heart beating and your nose breathing.

How to build strength AND size 👆🏽.

How to build strength AND size 👆🏽.

INTENT is everything when you’re chasing power.

INTENT is everything when you’re chasing power.

If you’re not driving the bar/ball/weight/body as fast as you can, you’re not going to get the changes you’re after.

The type of exercises you use should always be dependant on the movements required in your sport (think time, load, angles).

Here I’m using a band quarter squat and a counter movement box jump complex to try and develop my ability to produce force at high velocities.

Sounds complicated, but as long as you have good intent (and rest), you’ll be doing a good job.

To improve your MAX, you need to regularly train a

To improve your MAX, you need to regularly train at or near your MAX.

This goes for strength, speed, endurance, jump height, you name it.

The human body adapts specifically to the demands placed upon it.

A lot of people want to fluff around and do every little exercise to get better at the skill, without actually practicing the skill.

No amount of power exercises are going to make you a great jumper if you aren’t consistently jumping. Just as every little fancy foot drill is not going to make you a better sprinter if you aren’t sprinting.

One final thing to think about is how often do you really hit maximals during your team training? My guess is that it probably isn’t very often (and data supports this).

You really do need to program it in and be very conscious of how much exposure you are getting each week!

Stop using the scales to measure your progress! T

Stop using the scales to measure your progress!

The scales can only tell you the TOTAL weight of your system. Not what you’re made of (muscle/fat) or where you are holding that weight.

They also don’t tell you anything about your health!

@h.ciavola_photography here has been working with us for a couple of months now and is yet to drop more than a kg.

What he has done is drop 3 belt sizes and significantly increased his strength and fitness. He’s feeling a million bucks.

What does that tell us?

Firstly that he has lost a decent chunk of body fat from around his waist. And secondly, that he has built a significant amount of muscle mass.

If we used the scales alone, we would probably be pretty disappointed right now. But as you can see, Hudson is flying and we couldn’t be happier with his progress!

No matter the field, having a coach is the easiest

No matter the field, having a coach is the easiest way to fast track your results. It’s literally like having the answers in the back of the textbook.

Unfortunately for our industry, when people think about a fitness coach, they usually picture some absolute beefcake screaming at someone to do one more rep.

We are trying to change that. We want people to experience what it’s like to have professionals guide their health, fitness and performance.

At legacy our coaches are well-educated, knowledgeable and practical. They are more than cheerleaders, they are problem solvers.

They are on hand to answer questions, provide guidance and make sure you are getting the most out of your training.

It is how a gym environment should be!

If you feel like you’re stuck and not really progressing with your training, come and experience the difference having real coaches can make.

There’s a reason our members stick around!

We harp on this a bit and it is for good reason!

We harp on this a bit and it is for good reason!

If you aren’t hitting your protein numbers, you are putting yourself at a disadvantage!

Time and time again, the research has shown huge benefits to getting your protein levels up to around 2g per kg of body mass, per day.

It will not only help build and repair muscle mass, but it will also significantly reduce muscle loss when in a caloric deficit.

If you are unsure on how to count your protein or would like to dive a bit further into your nutrition, hit up the page and we can get you moving in the right direction!

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