ATG Training Adelaide

D8 Training, Athlete ATG Split Squats, Kneesovertoes D8 Training

ATG Training | ATG Adelaide

ATG Training is now available in Adelaide, while we arent officially ATG Adelaide, we are involved with the ATG Coaches community and our gym mostly follows ATG Principles.

ATG stands for Athletics Truth Group and was developed by Ben Patrick (famously known as “Knees Over Toes Guy”). ATG training focuses on building strength and conditioning while simultaneously bulletproofing the body from injury! It is also a training method that develops incredible athletic ability.

‍Most traditional strength and conditioning programs do not address structural imbalances and mobility issues of the body. Neglecting these areas is why most people, despite hard efforts, end up broken, injured, and frustrated with their training results.

ATG Training Principles for Success:

1) Nutrition is the foundation for everything else! Eat whole foods with high protein sources being the focus. Meats, eggs, fish, fruits, vegetables, nuts, and seeds are ideal. Eliminate processed foods and unnatural sugar as much as possible. If man made it, don’t eat it. You cannot outwork a crappy diet! Nutrition is a must for long-term results and health.

2) Work the sled! All workouts should include the number one exercise for longevity- the sled. Pushing and pulling the sled provides incredible bang for your buck. Sled training bulletproofs the feet, ankles, and knees while simultaneously building strength and conditioning. Proper sled technique is to drive through the big toe on each step. You can gradually increase the intensity with speed or load. You will know when you are doing it right because your quads will be on fire!!!!

3) Perfect the ATG slant board squat and the ATG Split Squat. These two movements are incredible for bulletproofing the knees. We have an epidemic of knee issues in our country, and one of the main reasons is that most people do not train their knees through a full range of motion. The ATG split squat is also key for improving flexibility in the hip flexors. Hip flexors are chronically tight on most people. Tight hip flexors lead to poor posture, back pain, and knee pain. Master the ATG slant board squat and split squat, and you will be on the path to a bulletproof lower body!

4) Train with control and a full range of motion. Strengthening and lengthening your joints and muscles is key for longevity. A joint that is not trained through full ranges of motion will become stiffer and weaker over time. Training through full ranges of motion is key for bulletproofing joints and building mobility with strength.

5) Form is king! Always focus on perfect form with your training. Too many people let their egos get in the way and try to do too much weight or go too fast. It is important to push yourself but never at the expense of form. Doing so will only lead to injury and poor results. Always chase perfect reps, full ranges of motion, controlled tempo, and appropriate weights.

6) Train your hamstrings through knee flexion and hip extension. The hamstrings are typically weak on most people and this can lead to knee injuries and poor performance. It is important to train the hamstrings through knee flexion (hamstring curls, Nordic curls) and hip extension (Romanian deadlifts, good mornings, and back extensions). Strengthening the hamstrings in both areas is key for bulletproof knees.

7) Train your rotator cuff and upper back. Most people neglect their rotator cuff muscles and upper back muscles. This leads to shoulder injuries and terrible posture. The modern life of sitting also makes matters worse. To correct your posture and bulletproof your shoulders, rotator cuff and upper back exercises are a must.

8) Perfect bodyweight pushing and pulling movements. Most people are very weak with basic bodyweight movements like pushups, dips, ring rows, and chin ups. Building these areas will make your upper body strong and bulletproof. Getting good at these movements also requires a healthy body composition. The less body fat a person has the better he will be able to do these movements. Get good at these movements, and you will be on your way to a high level of fitness.

9) Train your core. Core muscles and specifically the lower abs, hip flexors, obliques, and low back muscles are a major weakness for most people. Weakness in these areas leads to injury and poor performance. Having a strong core is essential for a bulletproof body.

10) Train your feet and ankles. Most people never think about training their feet and ankles. Modern life and most shoes make our feet and ankles weak and stiff. Sled training is one of the best ways to train your feet and ankles. Specific work to stretch and strengthen the calves and tibialis muscles are also important and often neglected. All movement starts from the ground up, and if your feet and ankles are weak and stiff, it will lead to more issues up the body.

11) Train your grip and elbows. The elbow is a common area of injury and pain. Grip strength is also a major predictor of overall longevity. The stronger a person’s grip, the better overall strength a person can develop. Train your grip and elbow joint through flexion (bicep curls) and extension exercises (tricep extensions). Constantly incorporate small variations to these movements to keep your elbows and grip strong and healthy.

12) Mobilize or stretch chronically tight issues. Most people have the same chronically stiff or tight areas including hip flexors, glutes, quadratus lumborum (QL), hamstrings, calves, pecs, lats, and thoracic spine. Training through full ranges of motion and selecting the right exercises will help, but additional stretching might be needed to fix these areas.

13) Always prioritize longevity as the main focus of training. The foundation for all training is joint strength, structural balance, mobility, and muscle strength. Workouts can either improve or take away from these areas. The goal is to develop a strong and bulletproof body not to just get sweaty or lift more weight. Focus on longevity above all else!

Is Boutique Fitness Right for Me?

Fitness - Group Training

If you’re ready for results it may be time to ditch the health club for Boutique Fitness instead…

There was a time when we got all the fitness & exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from restaurants/take-away places, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate. So if you find yourself googling Fitness near me, then read ahead.


In response to the demands of the market the fitness industry has grown tremendously. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Group Training studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

Check our our program options here

Personal Training Christmas Gift Voucher

D8 Training - Personal Training Voucher

The Gift of Personal Training

Stuck for something to give someone this year for Christmas without blowing the budget?

Then give them the gift of fitness this year for $99.00 by buying a personal training gift voucher and help them start the new year in style!

The recipient will receive:

  • 1 x 60 Minute PT Consultation where we go over any goals, injury concerns, diet and then do a basic workout
  • 1 x follow up 60 Minute Personal Training session
  • 2 Weeks of Unlimited Group Training
  • Information on nutrition and a basic bodyweight workout for home or outdoors

Click here to purchase securely via our Square page

This is normally valued at $215.00 and they will have 6 months to redeem the offer from 01/12/21

D8 Training is located in Clarence Gardens and we have both Personal Training and Group Training. If you are in the area and want to try something different to a big box gym, then have a look at our offerings to see if we would be a good fit for you. 

If you would like fruther information jump on our website at or check us out on Instagram at

D8 Training - Personal Training Voucher

Personal Trainer’s 5 Reasons to get STRONG

D8 Training Adelaide, Personal Traning @ D8, Regular Assessments

Fitness trends and personal trainer’s come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen and how a personal trainer can help.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Personal trainers in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. Generally your personal trainer will help you set training goals that are specific, measurable, and produce desired outcomes. A good personal trainer will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence. This is one of our main goals at D8 Training in Clarence Gardens, to help you become a more functional human being with strength that you can use in everyday life.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine that was subscribed by their personal trainer in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Intro Session at D8 Training in Clarence Gardens today.

How Athletes Win the Day – Athlete Training

D8 Training - Athlete Training

Athlete Training, what does it look like?

If you’re training a lot, chances are it feels like life is a bit chaotic. You may feel like you don’t have enough time for most things in life, let alone thinking about doing everything regarding your athlete training. While you’re definitely busy getting better at the gym or on the field or court, you may be missing out on some key routines that could change the way you feel about your day.

“The first hour of the morning is the rudder of the day.” -Henry Ward Beecher

Healthy Breakfast 

Having a routine to start your morning is just like having a pregame ritual or a set up ritual before you attempt an olympic lift. Starting your morning off with consistency will help you stay more focused throughout the day aw is important for athletic performance. A great beverage for the morning is hot water with lemon and a tablespoon of apple cider vinegar and cinnamon.

Stretching or Movement Practice

Getting blood flow allows for a smooth transition into your morning. Bringing awareness to your body will allow you to address any issues that may be surfacing before you get to the weight room. has some great videos on how to stretch and release some of your most pressing aches and pains. Deep belly breathing is highly encouraged during this part of your morning routine.

Review your goals and visualize your ultimate success

You’re training for something right? Visualizing yourself every morning accomplishing your goal is one of the most powerful things you can do for your training. You create important neural connections and your mind and body become aligned to opportunities that will encourage the realization of your goals.

Take a look at your schedule and be one step ahead of it

Being late to your specific athlete training or practice is never a good feeling. Missing appointments and meetings at work or home can cause undue stress to your situation too. By confronting your schedule head-on in the morning, you’re committing to integrity which translates directly to your training habits.

There you have it, a great way for any athlete to start the day!

Join our other athletes in the Athlete Training Group classes here

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

4 Ways to Eat Better Without Going On a Diet

In 2016, author Derek Sivers wrote a series of blog posts that centered around directives to live by. One particular post titled “How to thrive in an unknowable future” rings true now more than ever. Let’s take a look at the 6 guidelines Derek recommends and expand on ways you could apply them today! The 6 guidelines are:

Prepare for the worst
Expect Disaster
Own as little as possible
Choose opportunity, not loyalty
Choose the plan with the most options
Avoid planning

1. Prepare for the worst.
“Since you have no idea what the future may bring, be open to the best and the worst.”
The best-case scenario takes care of itself. If you get promoted and handed a bonus check or the love of your life walks up to you and asks you on a date then that doesn’t require much more than a handshake and celebration.

Preparing for the worst, on the other hand, is a more difficult exercise, but far more pragmatic and beneficial. A lot of us are on the fence right now as we face challenges in our careers, living situations, and in our relationships. We’re waiting for things to blow over, get better, or sort themselves out. We say we can hang on a little bit longer and it’ll all be fine. Start taking action towards the worst-case scenario and mitigate the risk of that happening as much as possible.

2. Expect disaster.
“Not just money, but health, family, freedom. Expect it all to disappear.”
In line with preparing for the worst is to expect disaster. Most of us don’t like to think about a major disaster happening. It can feel morbid and be a bit of a downer after all.

However, It can also give us great insight into the things we are most afraid of. Sometimes a little bit of fear can be a healthy motivator if it drives us to take action towards preventing the thing that we don’t want. If you tend to procrastinate doing certain activities that you know would benefit you then maybe having that worst-case scenario in mind is exactly what you need.

Don’t wait to clean up your diet and begin to exercise. Don’t wait to invest in your 401k just because it’s only a few dollars each month. The initial embarrassment you may feel while starting is a worthwhile tradeoff for the future benefit of taking action today.

3. Own as little as possible.
“The less you own, the less you’re affected by a disaster.”
Own as little as possible. This can seem trite and an easy guideline to shrug away from. After all, what about the American dream? Owning things doesn’t make you a bad person and your stuff makes you happy right?

Owning as little as possible can help you acknowledge what is important to you. In the context of thriving in an unknowable future, it will reduce decision fatigue and optimize your flexibility in decision making.

Elon Musk recently decided to sell his houses and take on a more minimal approach to life. As a billionaire who could retire today this decision was clearly not financial. Elon knows that we have a finite amount of time on this planet. The tradeoff of time and energy he could make building and maintaining his dream houses would be better spent on one of his companies and family. He knows what is important to him so he can put down a good opportunity for a great one that will have a bigger impact on humanity.

4. Choose opportunity, not loyalty.
“Have no loyalty to location, corporation, or your past public statements…have loyalty for only your most important human relationships.”

The concept of loyalty varies in importance to many people. The fear of guilt and shame for making a choice that you know will be beneficial to you can be a hard pill to swallow. Some of us spend years in roles that might not be our best option because we value loyalty so highly. When you don’t know what the future brings it’s important to consider what opportunity in front of you presents the best option even if it means a change.

5. Choose the plan with the most options.
“The best plan is the one that lets you change your plans.”

In the world, we live in being able to work independent of a physical location, having a flexible schedule, or the ability to change the projects that you work on have proven to be important factors. Many of us have had to pivot and change the way we operate and will most likely approach our careers with fresh eyes.

The same concept should apply to your health and fitness routine. With the right coaching, you can maintain your strength through a functional fitness routine using minimal equipment or even bodyweight movements. If you have traditionally relied on a ton of equipment or loud music and flashing lights to get your workout in it has probably been a bit of an adjustment. Consider trying a new approach to your training that offers you more flexibility and resilience.

6. Avoid planning.
“Since you have no idea how the situation or your mood may change in the future, wait until the last moment to make each decision.”

Avoid planning. Not advice that you often hear but when you don’t know what the future could bring it kind of makes sense. Many people who have had their heart set on a vacation or planning an important family gathering or wedding ceremony have struggled with how to best adjust or manipulate their plans. If you are unsure of what the future might bring it can help to let go of expectations and hold off on the planning.