Kyle Janks Training

SHOULDER PAIN? This might be why…

Shoulder bursitis isn’t just “inflammation”…
It’s usually caused by poor movement + bad posture over time.

👉 Rounded shoulders
👉 Weak external rotation
👉 Tight chest muscles

This creates pinching in the shoulder joint → leading to pain, irritation, and that constant ache.

The fix doesn’t need to be complicated.

✔️ Open up the chest
✔️ Strengthen external rotation
✔️ Improve posture awareness

Simple movements done consistently = less pain + better function

If you want to move pain-free, feel stronger, and actually fix the root cause…
I can help.

📩 DM me “SHOULDER” to get started

⸻

ShoulderRehab InjuryRecovery FunctionalTraining StrengthAndMobility MoveBetter FeelBetter InjuryPrevention FitnessAustralia LakeMacquarie NewcastleNSW PersonalTrainerAU RehabTraining KJTMethod ShoulderHealth GymRehab

Fantastic energy at our Friday Strength & Conditioning session with the Under-11s rugby crew! 🏉💪

It’s great to see the kids turning up each week, getting involved, and giving 100% effort. The focus of these sessions is simple — helping young players build strong bodies, good movement skills, and rugby-specific strength using fun, bodyweight training.

A big congratulations to all the kids for having a real red-hot crack and supporting each other throughout the session. That effort, attitude, and willingness to try is exactly what sport is all about.

Well done everyone — keep showing up, keep learning, and most importantly keep enjoying the game. 👊

StrengthAndConditioning FuturePlayers

Strength isn’t just built by lifting heavy… it’s built by loading intelligently.

Here’s one of my favourite lower-body strength builders: Smith Machine Heel Raise Squats using a pyramid set.

The Pyramid Protocol:

• 60% load — 20 reps
• 70% load — 15 reps
• 80% load — 10 reps
• 90% load — 5 reps

Then we reverse the pyramid:

• 80% load — 10 reps
• 70% load — 15 reps
• 60% load — 20 reps

This method is powerful because it:

✔ Gradually primes the nervous system
✔ Builds maximum strength at the top of the pyramid
✔ Accumulates huge training volume on the way down
✔ Recruits more muscle fibres across multiple intensity zones
✔ Creates a combination of strength + hypertrophy stimulus

The heel elevation also allows deeper knee travel, increasing quad recruitment and ankle mobility, which is critical for strong, resilient legs.

At 50+ I’m still pushing the standard.

Movement is medicine.
Strength is youth.

Raise the bar.

TrainIntelligently MovementIsMedicine Over50Fitness QuadStrength LongevityTraining

50s and Raising the Bar.

While many people slow down in their 50s, I’ve ramped things up — training twice a day for the last couple of months.

Movement keeps the body young. If you keep challenging it, it keeps responding.

Today’s session:
• 5 supersets — Pull-ups + Pike Handstand Press-ups
• 5 supersets — Pike Front Lever Pulls + Barbell Planche Press

Age isn’t the signal to stop.
It’s the signal to raise the standard.

Keep moving. Stay strong. Build youthful movement for life.

FrontLever Planche GymnasticsStrength LongevityTraining StrengthAtAnyAge

52 years old.
Training Planche. Training Front Lever.

No ego. No shortcuts.
Just intelligent reps, stacked over time.

Most people slow down at 50.
I’m learning new strength skills.

Age doesn’t limit you.
Your standards do.






CalisthenicsStrength
StrengthIsASkill
LongevityAthlete
TrainWithIntent
MovementIntelligence
HighPerformanceLiving
Over50Athlete
SkillBasedTraining

Inspired by Bruce Lee.

Not a six-pack move.
A total-body tension drill.

Builds:
• Deep core strength
• Anti-extension control
• Better force transfer

Train it strict.
Ribs down. Glutes tight. No ego.

.matthews1111 has unlocked his first