Welcome back to the Prepare Like a Pro live chat Sunday show. This week's key topic is all about team builder. I've used it across two AFL clubs, Hawthorne Football Club, where I was first introduced to the app and now currently at Melbourne 40 Club. And I've also used it in the private sector with Prepare Like a Pro. So we have online athletes that are following our program remotely. We have football clubs where our interns are facilitating the programs. So we have over 450 athletes using our account and I've used it for the last three or four years. So if you're a strengthy conditioning coach stay tuned, I'm going to discuss the pros, the cons, both in elite sport as well as if you're running your own online business or coaching face-to-face business. So stick around and it will be a key topic of the week which I've been doing a power tip for athletes, footballers specifically to improve your game and every week now now that we're getting a few strengthy conditioning coaches reaching out and asking questions about either how to start up an online business or work in elite sport. So I thought I'll add a key topic around strengthy conditioning and how I can help hopefully some coaches with that experience or either some things that have worked in my business from a financial point of view. Welcome to the show. As I mentioned my name is Jack McLean, I'll be your host and on this episode I'll update you on all things to happen for the upcoming week such as announce this week's episodes discuss the power tip which will all be around quarter core slash trunk development, how to keep your feet and contested positions and situations and as I mentioned the key topic is all about the pros and cons of team builder, the Strenning and Visioning software app. If you listen to the episode please screenshot and post a tag on your Instagram story. We love to see our fans of the podcast and not only that will also share your account and give your follow so it's always good to connect with our followers. So if you're listening in the podcasting world give us a screenshot and then post your screenshot on Instagram story. I'd love to see all the people listening into the podcast. In terms of the key topic for this week for all the Strenning and Visioning coaches listening into the podcast. Like I mentioned in the intro, team builder, I've been using it for the last four or five years. I was first introduced at Hawthorne where we heard a few other AFL clubs using it and having success with it and that's when we thought we'd give it a go. The player's absolutely loved how easy it was to use. If you're in the gym you could follow the app and enter in your data. You could see the history of the lifts that you were lifting in previous weeks. We're in the past that we would have to go into the onto our desk and look at the computer in our Excel spreadsheet so they have to speak to the coach. Now they can look at it anywhere, anytime at home in the club and look at how their lift progressions are going with things like bench press and boxquats. They also love the fact that you're all your rehab, you conditioning and your streak are all in one place so they didn't have to look at their emails. They didn't have to search everywhere and find maybe loose lifts a paper that was in their club locker. It was a place that was a one-stop shop in terms of location for all their stringy-ditioning rehab which they absolutely loved. From a coach's perspective it was also easy to use so rather than us having to collate all the data we were pretty old school at that time where our athletes were writing in a sheet their program every four weeks and then we would enter in the data into our spreadsheet which worked and it was effective but it meant that a lot of the time you were spending putting the data into the spreadsheet. We're now with team builder as the athlete entered into the app we can then click a report it's live so it took away those hours of of that labor of putting in the data into the app which meant we could spend more time analyzing both as a coach as well as the athletes they can analyze themselves and ask questions on their progress so so just had a comment come through on Instagram so yeah big fan of team builder want to make sure that we also talk about the cons so from a cost point of view I spend about $900 a year for the platinum Australian which allows us to have up to 500 athletes on the platform which for me is good value but it is a cost where if you use Google sheets for example that's completely free so that could be an alternative another con could be if team builder decided to increase their rates or completely change their model or they go under and they're no longer servicing this product then obviously unless we have a good backup option where we're pretty vulnerable we'd have to restart and go again and go back to either another platform and transfer our contacts over and restart and lose all our programs or with from a price perspective you'd have to pay more money so you don't have that control where Google sheets you've got the price is probably not going to go up because Google is a massive business they have no need for our business as S&C's so it's pretty reliable it's consistent and you have faith that it's going to be around for a long period time so that's one con it's not something that I'm massively stressed by I think the pros definitely outweigh the contents where I'm still using it and I think it would be it would take an immense amount of work to set up Google sheets for the volume of athletes that I have on the program and the coaches that we have doing their own program as well G'day Tommy so yeah it was all good mate got through no worries thanks for asking yeah so overall team build up massive massive fan of it for all the coaches out there they're looking at different accounts I haven't actually used any other apps so I can't compare it to another app or liking compared to as my experience with using Excel but overall I would say give it a go I think they've got a free trial of some description and if there's anything that I didn't hit that you want to ask about or if you want to ask how we use it in more detail feel free to email me at jackapapelaka.com more than happy to answer any coaches questions this week's power tip is on how every exercise should incorporate your core trunk stability so we don't want to just think of our core work is in isolation like a plank for example we want to try and have the attitude that every movement in the gym we can engage our core even our ones that we're sitting down like a single leg extension for example you can still push your lower back flat against the bench and brace and engage your core to make sure your hips are stable and your lower backs in a good position so bench press for example another good opportunity make sure you're not only extending through your upper back but you're also getting your pelvis into neutral position so tuck in the tailbone and keeping your core nice engaged I'm screwing your feet into the ground so every single exercise is really important for all the athletes out there to think of it as a whole body exercise so we want to be connected to the ground with our feet we're going to be engaged through our hips and we want to engage our trunk now obviously the amount that you're activating the amount of muscle mass that you're recruiting will depend on the movement and the task so adjust it obviously a really heavy deadlift you can grip the bar as tight as you can and brace as strong as you can for minimal movement through the trunk whereas at exercise it might be a little bit longer in duration maybe like a lateral squat where you're holding the dumbbell and you've got eight reps each side you're not going to brace as intensely but you're just still going to try and aim to maintain good positions so really important tip and that's this week's part tip every exercise is an opportunity to improve your core and trunk stability