Royston Medicine & Movement

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09/03/2026

A session this morning

A - BB Jump Squats - 3 x 6 - 120s

B - Deadlift - Mid-Thigh - Clean Grip - 4 x 5 - 21X0 - 180s

C - Kneeling Med Ball Chest Pass - 3 x 4-6 - 120s

D - Reverse Hyper - 3 x 8-10 - 3010 - 90s

E - Side Plank - 2 x 30s ea - 60s

03/03/2026

- Repetition is often a forgotten solution and in my opinion one of the most effective movement solutions.

- Coach when needed rather than coach because you can

- Long-term program design should be logical and systematic. How things fit together and flow from one program to the next is the real art of program design

- Increased complexity will generally come at a cost of either velocity, load and/or stability. Before such a prescription I think it’s crucial that we understand and can define the exact outcome in which we are after

- Activation does not necessarily equal stabilisation. The transfer of certain exercises to other more dynamic/complex movements such as running and jumping for example can be very difficult with a multitude of different factors

26/02/2026

Few bits and pieces from the past week!

23/02/2026

‘Complexity + uncertainty = chaos. Coaching is the edge of chaos’.

I heard this quote a number of years ago from well known sprint coach, Stu McMillan. I think I’ve shared it before but it’s something that I think sums up coaching really well as despite the fact that at times we might think that we have the most well designed and well thought out plan there is no guarantee or certainty that we will always get the exact outcome that we are after!

If we think about this in a little more detail it’s interesting to think that as coaches when designing programs and/or environments for athletes to succeed that we are in essence trying to challenge the talented individuals with whom we work with whilst at the same time creating a level of support that lends itself to trust and a relationship in which there is a certain level of comfort for such people to express themselves. Two contradictory states - this is the basic paradox of coaching - often difficult, sometimes frustrating but at times incredibly rewarding!!

19/02/2026

A little bit off topic today but there was nothing more special than seeing my little boy’s excitement at choosing his first set of football boots!

16/02/2026

Few good shots of Matty Marrum keeping a clean sheet over the weekend for Dandenong City in the opening round of the Victorian Premier League

12/02/2026

A session completed yesterday:

Warm Up

A - Lower body mobility

B - Rudiments - Backwards - 2 x 10m

C1 - Staggered Stance Depth Drop - 2 x 3ea
C2 - BB Step Up - 2 x 5ea

D - Staggered Stance Hang Sn**ch - 4 x 2ea

E1 - Horizontal Back Extension - 3 x 8
E2 - Neutral Grip Sternum Chin Up - 3 x 6

09/02/2026

I always get asked about what I’m reading. Here is my latest book. I was lucky enough to have been gifted it by a client.

For those interested the book is written by Ben Crowe. Ben is famous for the work he did from a mindset perspective with Australian tennis champions Ash Barty and a number of other well known sports stars, CEOs and coaches. I’d highly recommend!

06/02/2026

When it comes to strengthening the knee here are some very basic ideas and general concepts that we can apply:

- Take a global perspective and look at both the joint above and below eg the hip an the ankle
- Strengthen the VMO through all parts of the strength curve (upper third - poliquin/peterson step ups, backward sled pulls, middle third - low to mid height step ups - front, back, side etc, lower third - split squat variations)
- Strengthen the hamstrings in knee flexion - the long head the biceps femoris crosses the knee joint and therefore plays an important role in knee stability
- Strengthen the hamstrings in knee flexion- once again overload all components of the strength curve (upper third - reverse hyper, horizontal back extensions, middle third - incline back extensions, romanian deadlifts, lower third - seated and standing good morning variations)
- Strengthen the adductors- copenhagens (short and long lever), lateral sled pulls etc
- Understand the balance between strength, stability and work capacity - there will be a need for all three
- Integrate back into running, jumping, change of direction etc

01/02/2026

Unbelievable to be in the crowd watching Jacob Malkoun at UFC325 today!

Who would have thought a phone call almost twelve months ago would have led to a comeback fight in Sydney and for me personally one of the most special days of my career.

The last couple of years are Jacobs story to tell but from my perspective I have been fortunate enough to work with one of the toughest and most resilient individuals I’ve ever met!

Congratulations mate, felt incredibly proud to watch you put in a performance like that and get that comeback win!!

30/01/2026

A simple weightlifting session with more of a focus on the jerk..

A - Overhead Squat - 3 x 6

B - Split Jerk - 4 x 3ea

C - Standing Behind the Neck Press - 3 x 5

D - Front Squat - 4 x 5

E - Romanian Deadlift - 3 x 8

27/01/2026

Accumulation 16

Upper Body 1 - Overhead Press

A1 - Standing BB Overhead Press - 5 x 5(3/1/1/1) - 3010 - 120s
A2 - Supinated Grip Chin Up - 5 x 5 - 3010 - 120s

B1 - Flat Bench DB Press - 4 x 6-8 - 301 - 75s
B2 - Seated Medium Neutral Grip Row - 4 x 6-8 - 3010 - 75s

C - 45’ Incline DB Powell Raise - 2 x 8-10ea - 4010 - 45s

This will be this individuals first exposure to cluster training!

Address

Unit 5/64 Oak Road
Kirrawee, NSW
2232

Telephone

+61410650359

Website

http://roystonmedicinemovement.com.au/

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