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Online Resources

Our Programs

+ Private Discord Channel

LIGHT WEIGHT FEMALE PROGRAM

This program is suited to females in the classes U47 – 63kg.

The program is compiled based on commonality between women in these weight classes i.e size, tolerance to volume and intensity and peaking/tapering.

+ Private Discord Channel

MIDDLE WEIGHT FEMALE PROGRAM

This program is suited to females in the classes U69- 76kg

The program is compiled based on commonality between women in these weight classes i.e size, tolerance to volume and intensity and peaking/tapering.

+ Private Discord Channel

HEAVY WEIGHT FEMALE PROGRAM

This program is suited to females in the classes U84 – 84+

The program is compiled based on commonality between women in these weight classes i.e size, tolerance to volume and intensity and peaking/tapering.

+ Private Discord Channel

LIGHT WEIGHT MALE PROGRAM

This program is suited to males in the classes U59kg – 74kg.

The program is compiled based on commonality between men in these weight classes i.e size, tolerance to volume and intensity and peaking/tapering.

+ Private Discord Channel

MIDDLE WEIGHT MALE PROGRAM

This program is suited to males in the classes 83 – 93kg 

The program is compiled based on commonality between men in these weight classes i.e size, tolerance to volume and intensity and peaking/tapering.

+ Private Discord Channel

HEAVY WEIGHT MALE PROGRAM

This program is suited to males in the classes 105kg – 120kg+

The program is compiled based on commonality between men in these weight classes i.e size, tolerance to volume and intensity and peaking/tapering.

3D Training

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Upper and Lower Body 3D Training

This booklet is a guide on how to apply the concepts of shape change to the upper and lower body, and how we can improve performance and rehabilitation outcomes through a better understanding of weight training.

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UPPER Body 3D Training

This booklet is a guide on how to apply the concepts of shape change to the upper body, and how we can improve performance and rehabilitation outcomes through a better understanding of weight training.

 

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Lower Body 3D Training

This booklet is a guide on how to apply the concepts of shape change to the lower body, and how we can improve performance and rehabilitation outcomes through a better understanding of weight training.

Low Back Rehab Program
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Beginner guide for Lower Back Pain

This is the Beginner level of the Lower back pain template. These exercises are for those that are beginning on their low back pain journey, aiming to initially restore movement and to begin moving while reducing stiffness.

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Intermediate guide for Lower Back Pain

This is the Intermediate level of the Lower back pain template. These exercises are for those that are a little more advanced with their exercise ability. Looking at building on the restored range of movement and adding strength.

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Advanced guide for Lower Back Pain

This is the Advanced level of the Lower back pain template. These exercises are for those that are advanced in their ability and progressing their strength training.

Complete guide for Lower Back Pain

This series of programs is designed to help you if you have experienced lower back pain at really any point in time. This program will aim to gradually progress you as you improve through the course of this program. You may find that starting at the ‘Beginner’ level is the way to go, and progress as needed.

Webinars

Powerlifting Cubed

Powerlifting Cubed is an online webinar series about the concepts of shape change within the sport of powerlifting.

Articles

PerforMotion Menth Health and Exercise

Mental Health and Exercise: What’s the big deal?

To be consumed alongside the Instagram and Podcast series of the same name, this series aims to look through the world of strength training through the lens of mental health and sheds light on different people with different living, working, or health...

|Jul 13, 2022

PerforMotion Programming and RPE

Programming and RPE

Why and When to Use Which Tools & How to Read Your Program How To Use It From a glance, programming with RPE can seem lazier than percentages or load prescribed programs. However, if a coach truly knows how to use RPE and knows the athlete they’re programming...

|Jul 5, 2022

PerforMotion Beginners Guide to RPE and How to Use it

A Beginner’s Guide To RPE And How To Use It

What is it? RPE stands for “rate of perceived exertion”. More simply, RPE is just asking yourself how difficult was the set you just performed or, how many more reps did I have in reserve (RIR). This rating of how difficult a set was or how many reps you had left...

|May 30, 2022

Why does RPE Based Programming Work?

  Rate of perceived exertion (RPE) is a useful system in programming that allows both the coach and the athlete to effectively drive adaptation relevant to the athlete’s goals. The primary driver of adaptation in RPE based programming is proximity to failure...

|Feb 22, 2021

Stop Playing The Pain Blame Game

Have you been going to different practitioners trying to find the answers to your sore knee, hip, back, or shoulder? Are you getting enough sleep at night? Are you feeling stressed, managing your nutrition? Have you blamed a muscle or body part for your patients’...

|Nov 13, 2020

2 Important Factors To Increase Strength

This blog will cover a brief summary of what strength is and how to increase strength. This includes human movement and why combining motor learning and hypertrophy are the two most important factors for continued progress with strength development. Key Points...

|Jul 23, 2020

Infographic to advertise Tom Haynes podcast interview with text which says Squatting Lifting Strenth Athletes and movement dysfunction

Movement Dysfunction and Correction

I met Tom about 8 months ago on referral from my coach to sort out issues I was having with my knee post-surgery squatting. I tried really hard not to make this solely about squatting but couldn’t help myself, we talk about movement dysfunction what that looks like...

|Jun 7, 2020

Mobility and Stability Explained

By now most of you would have heard of this duo once or twice in the context of rehab and/or performance. This blog is to cut through the fluff and help you get a better understanding of what everyone (including us) keeps talking about. Key Points: Breathing is the...

|May 27, 2020

Movement and Mental Health

How are movement and mental health correlated? Most of us use exercise as a method of maintaining our mental health. If we start experiencing pain in our back when we run, squat, do push ups, pick up our kids of the canine, feline, and primate variety; we tend to...

|May 18, 2020

Does good posture really matter?

What if I told you that posture doesn’t matter? We all grew up being told to ‘stand up straight’ and to ‘stop slouching on the chair”. Nowadays sitting has been described as the new smoking and stand up desks are selling out faster than hot cakes. What if I told...

|May 7, 2020