What is your approach to training around low back pain for your gym? Yeah, look, it's an open-ended question there because it depends on the issue in the back and out from, is it discies, there are pathology there, is it non-specific, is it neural? I think the first and foremost is find out what aggravates it, you need to find out what movements, what positions, what things aggravate it, lucky enough that we've got some great physios that work at our think's authority and what in particular Alan has dealt with a lot of neural back pain which is quite common, probably more common than a lot of people think because it's certainly the pain presentation doesn't always feel neural to the person but often it can be neural so one of the key things that we look at is a lot of neural flossing and doing some really good neural mobility work around that low back bottom line is as a summary for the whole is we load, we try and load as much as we can. Along your way like if you had a mentor for years, if you had mentors or is it more self-research, what do you think? Health teams are the developer mentors. My two biggest mentors would be my two managers that have been through the Giants. First one was John Quinn, those who don't know, he's a tracking field coach, was at Estadette for 10 years and came to the Giants. He was my first real mentor that was also my manager, you know, previous to that at the New South Wales program. There wasn't really many people above me, a guy called James Veele was working at the GIS program and to be honest he probably he was really influential on me that I had to sort of sort of saw it after there because with the New South Wales program I was basically it. So I learned a lot from the coaches there as far as skills coaches goes and how to interact and run programs and stuff like that. But James Veele was a fantastic mentor to help me transition into that strength addition side of it. For the footballs that are watching, like the young footballers, what are some important things that say you're getting a new client, he comes into athletes' authorities, he's a young 16 year old and he wants to develop himself to help his game. What are some of the things that you sort of work with, with developing footballs, what are your pillars I guess or your priorities? Yeah, depends on what they're missing. I think as a whole it doesn't matter whether you're football or the cross player and anything in between. At the end of the day we run them from a series of assessments to try and work out how we're going to influence them the best for our program. If they're in under 16 they'll fall a little bit more in our merging athlete program or our LTAD program which is far more general and focusing on key pillars of everything from basic strength movements, compound movements, good landing mechanics, good change direction and D cell work. Then when we start to graduate into the more specific where we start to get a little bit more tailored to their actual sport. For the guys that you've seen at the highest level whether it be rugby or GWS, what was some traits that you noticed? It can be outside of training as well in terms of lifestyle and mindset, but what was some traits that you noticed then also you try and work on with developing footballs? Yeah, so probably outside of your pure strength, the addition side, I think the number one trait that I see in just elite players and elite teams is confidence almost arrogance that their best will beat anyone. There's a big difference between that where people are confident on arrogant that they're going to win versus people are confident arrogant that their hardest work will win because I see teams all the time that get confident that they get a win and that was paramount of the first year I went there. Now so confident now we're going to win that they didn't work hard versus confident that your best will win because if you're arrogant to the point that like confidence to the point of arrogance that your best will beat anyone. What can you do with Achilles' stand up for you which is 80% healed but struggling to move on the last 20%? It's interesting, aren't you getting a few specific rehab questions? It's a hard one because I don't know what you mean by 80% healed but move on the last 20% is that I'm going to say that you're of 100% of a day you're getting pain with 20% of things perhaps maybe that last little bit. I think it does matter with Achilles, Patel, all tendon opaphy's frustrating as hell and the best way to think of it is once you get a tendon opaphy you never get rid of it. You always have a tendon opaphy unfortunately. I hate to be the person to tell you that but all you need to do when it comes to tendon opaphy is the balance of what it can handle versus the load that you're delivering. It's capacity and your load. So for the rest of your life if you do something that spikes your load that is above the capacity of your Achilles at that time you'll get a little bit of pain.