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Blog / Research – Coach Foulds (BSc.)| Consultant| Educator| Eternal Student| Hilarious


Not sure how this slipped through! If you haven’t read it already, Mindset by Carol Dweck is one of the most important books of ALL time. This is from someone who reads about 70 books a year. It was first recommended to me by a Professor at the Australian Institue of Sport from a coaching perspective, but I got more parenting advice out of it! The book discusses how what we say to a 2 year old impacts them as a 20 year old and the differences between a “fixed” and “growth” mindset. There are entire schools built on one of these mindsets these days!

It was updated in 2015 but I only just found out this week! Amazon keeps bringing up the original edition for some reason (maybe for the best seller badge), this link is for the updated version!

Designing Warm Ups

I was asked earlier about how I design warm ups. It takes me about 45mins to scratch the surface so i’ll pencil it for a future webinar or podcast, but here’s the gist. I basically follow the National Academy of Sports Medicine (NASM) model of Inhibit>Lengthen>Activate>Integrate. Each section in more detail may look like:

Inhibit: SMR (Self Myofascial Release) so foam rolling, lacrosse ball, barbell smash etc.

Lengthen: Static stretching (in short NO you shouldn’t static stretch before weight training UNLESS something stops you from getting into a required position like tight hip flexors from hitting parallel in a squat) and then banded distractions (see Donnie Thompson ‘s youtube channel)

Activate: Banded distractions fit in here too, as does all your activation work. Anytime someone who knows what they’re talking about has said “you can’t turn x on”, “your x isn’t firing” or “you have no x” (x could be glutes for example) this would be what you activate.

Integrate: This is where we start the movement patterns we’re going to do in the days session. If we’re going to bench we’ll start benching with no weight, could be a set a bodyweight squats if we’re going to squat. If you’re designing a warm up for a sports session, sprinting, increasing intensity, should go here.

Then the session starts. I like the scalability of this model, I’ve used it everything from one-on-one sessions to 70+ players at the same time on an oval.

If this post has helped you in any way, please like, comment and share!

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[NEWS] Athlete KILLED Bench Pressing – And how to stop it happening to you!

I would like to know the specifics of how this happened! Bench, grip, program, spotting position etc. There was originally a lot of talk of suicide / false grip after initial reports suggested it fell on his chest. This article states his “neck” and he also had at least one spotter. It should also be noted Thomson was a decorated athlete, not a beginner and that just over a year ago, a similar incident almost killed USC running back Stafon Johnson. I assume he (Thomson) has just gone to complete muscle failure and the bar wasn’t caught in time. I’m trying to find another article, from memory an NFL player died in a very similar incident a couple of years ago (Perhaps an American friend can shed some light)

Take away for me is try to get THREE spotters when maxing out your lifts. (2 side, 1 above/behind) My students will know how much emphasis I put on the importance of proper spotting, even failed a prac’s for incorrect and unsafe spotting. NOTE for spotters: Communicate! Have a head spotter and work off their calls! And lifters who claim the bar was taken too early: better one second too early then one second too late. You are not competing for world titles in your local Globo Gym.

Also, try ensure you bench in a rack that has horizontal pins / safety bars and set them just below your arch (so when you’re relaxed / no longer arching the pins are above your body). This way if you do fail, the bar will never land on any part of you (your throat will also be lower than your chest, which will be lower than the pins) BUT you can still touch your chest above the pins! (It wasn’t a rep if the bar didn’t touch your chest!)

Train hard, train heavy, but do it safely!

Thoughts and condolences with Thomson’s family and friends. RIP.

Original News article: Des Moines Man Killed in Weight Lifting Accident

3.5 Steps To Losing Weight That Don’t Involve Running (and a couple of bonus rants)

Now the weathers warm & staying warm, it’s time to revisit a post subject a couple of people lost their shit about awhile back: running.

For some fuck off reason, people’s first thought when it comes to losing weight is running. (I’m drafting a post on unfucking society & where we get advice from is part of it – stay tuned!) – How many times have you said, or heard someone say “Im off for a run, need to lose some weight!” ?!

The only people that NEED to run are those that enjoy it & those who play a sport it is a component of. Every step you take running is 6-8x your bodyweight on your joints. If you are overweight & deconditioned, your joints are already stressed, weak & not safely capable of withstanding this impact.

If you want to lose weight safely here’s a 3.5 step process:

1) Stop over indulging & eating shit. You know what poor nutritional choices are, start by removing the temptation. Stop buying them grocery shopping, stop stocking the cupboard & fridge with them, make better choices eating out & stop drinking alcohol to the point you make poor nutritional choices.

It is the season for it & intoxication is a mutliheaded beast attacking and / or preventing your weight loss. First of all its additional empty calories. It also allows us to make poor decisions during our meal, associated blood sugar crashes alter our cravings, our senses are dulled enough to grab a kebab on the way home & brekky the next day is probably not going to be homemade Bircher muesli. Associated dehydration also has a major impact on cravings & fat loss. Alcohol is also a poison so your body will prioritise & remove this instead of its usual processes. A by-product of both of these is fat storage.

SIDE NOTE: if you know all this and still can’t do it, you don’t need me, you don’t need a nutritionist, you need a psychologist. You have a poor relationship with food and fixing that is beyond the skill set of personal trainers, nutritionists etc. Don’t feel bad or get sensitive about it, fix it. There are performance psychologists for a reason. I’ll see one when there’s areas in my life I want to improve, I know what to do, but can’t for a reason I don’t understand. The most successful people in the world use them, if it’s good enough for them, it’s good enough for me.

1.5) Studies have shown JUST tracking your eating ie. filling out a food diary will make you more accountable & effective at making better nutritional choices – try myfitnesspal or fitday apps

2) Do some resistance training 2+ times a week. Bands, barbells, Dumbbells etc. If you aren’t confident you know what you’re doing with these, invest in a coach or trainer for 2-3 sessions. Avoid jumping and technical explosive movements for now.

Resistance training will strengthen your connective tissue (just in case you need to run later on) & as a generalisation, RT has been shown to continue burning fat LONG after your session finishes, whereas with traditional cardio (long distance) you stop burning fat as soon as your session ends (Research EPOC effect / “Afterburn”)

3) Do some LOW IMPACT cardio after your RT sessions, on alternate days or incorporate into your life for some icing on the cake you’re no longer eating. Swim. Ride. Walk. Brazilian Jiu Jitsu. Boxing (But make you sure learn to wrap your hands properly if you’re a newbie)

DISCLAIMER: I am not against running. I just believe there are more effective, safer and smarter ways to lose weight than going: “ok, I’m 15kg overweight. Haven’t exercised in years. Think I’ll go for a run and smash my joints!!” – and be sore, injured and not motivated to continue long term.

“Get fit to run, do not run to get fit” – Unknown

I’ve been accused of having a strength bias in the past too. I am very ok with this. If you are weak you cannot jump high, if you are weak you are more susceptible to injury…. if you are weak you cannot run fast (assuming you need to 😉 ) Because science. What I actually have is a bias towards what works, what is the safest and what Is the most effective tool for the people I serve.

But It is called STRENGTH and conditioning for a reason.

If this post made sense to you, check out our science-based, smart phone delivered gym programs here

*this was originally a Facebook post, hence the lack or references, that become too long to not post here too!

Coaching Reflections: Dale Tapping (VFL Coach, Collingwood FC)

tappingRecently I was lucky enough to hear Collingwood Magpies VFL coach Dale Tapping speak. This article will reflect on how his teachings compare to my own philosophies. It was very reassuring to know that a coach as successful as him holds the same characteristics as high as I do and that I am on the right path with my own coaching.

Dale stated taking an interest in your players is one of the most important characteristics a coach can have. The “Building Relationships” chapter of my own procedure manual opens with the famous Theodore Roosevolt quote “Noone cares how much you know, until you show how much you care” and I don’t think I, nor Dale, could say it better.

Other key characteristics Tapping spoke of, in no particular order, of a great coach that reflect on my own philosophy and my interpretations are:

Integrity – Coaches have to live by one of the strictest moral codes in any profession

Loyalty – You cannot create “buy in” with your players if they expect you to up and leave

Reliability – Your players must be able to depend on you, as you expect of them

Communication – Noone cares how good your message is if you cant deliver it

Enthusiasm – A contagious emotion, no one wants to spend time with someone who doesn’t want to be there

Friends – To many, having players as friends is a fine line and I can see how this could be so; however, I believe the opposite, being unapproachable is more detrimental

Empathy – As per the previously mentioned Theodore Roosevolt quote: “Noone cares how much you know, until you show how much you care”

Attitude – A positive attitude is contagious and a must as a coach. A negative attitude is a cancer and must be dealt with ASAP

Tapping also mentioned the keys to become a better coach and again it’s reassuring to know I’m already doing some of these, but also made clearer some areas I can further develop:

Learn from others but develop your own ideas – This is something I learned from old Bruce Lee tapes and used to develop my martial arts skill set over the past decade (be a sponge, use what works and throw out what doesn’t)

Engage mentor, discuss progress – Tappings speech motivated me to get in touch with a former mentor and organise permanent hours with him

Plan and prepare – Being a perfectionist this is easy for me but Winston Churchill said it best: “Fail to plan, plan to fail”

Share knowledge – Tapping mentioned a Phil Gould talk that hit home for him, but as a martial arts instructor, the more knowledge your students have, the faster they learn, the better training partners they become

Handle challenges – Challenges are inevitable in life and coaching and whilst we may not always make the right decision overcoming these, shying away will mean we learn nothing at all. This is also characteristic of leadership; people will look to you in times of challenge

Invest time in your own players – I think Tappings definition of a coach/player relationship as an “investment” says it all

Tapping also went on to describe his Point Of Difference in the definition of Team Responsibility, commonly written as: Know your role – Play your role, as “Accept your role”. This creates ownership; just because a player knows and plays their role does not mean they accept the responsibilities that come with it.

Seek mentors, read biographies of the greats and attend as many events as you can. As the saying goes “Success leaves clues” and we can use the crumbs they’ve left to accelerate our own learning curve and careers.

If you would like Coach Foulds to coach you, click HERE – ONLY 10 spots available!


For my international friends, in a few words, I cannot convey what this means. Luke Beveridge (coach) just took a team of young men to their first championship in 64 years, in only his 2nd year at the highest level of Australian Rules Football. Not long ago they survived a merger by a few dollars. This team, these men, represent the heart and soul of blue collar Australia. They weren’t pretty, their skills weren’t the cleanest, they’re raw but they BELIEVED and just did not know how to lose. The man he’s giving the medal to is captain Robert Murphy, who has bled blue, red and white for this club for 16 years, only to suffer a season-ending knee injury in round 3 and be forced watch his men win the flag from the sidelines. The coach brought him onto the stage, gave him HIS medal and stood in the background while Murphy and replacement captain Easton Wood presented the cup to the 100,000 strong crowd (and tens of millions around the world!). Their rise, besides their opponents, captured the rest of the nation’s 24 million residents hearts, who forgot their own team for a week. As a coach, it is never about you, it is only ever to bring out the best in the people you represent and Beveridge is the epitome of this.


If you would like Coach Foulds to coach you, click HERE – ONLY 10 spots available!