Ultimate Sports Performance

Brisbane Lions High Performance Department 2013 🦁

Looking back, this was a pretty serious meeting of minds.

The blokes in this photo would go on to win AFL premierships, lead high-performance programs and work across elite sport at the highest level.

At the time, it was simply about sharing ideas, learning from each other and getting better.

I’ve always believed that if you want to improve, spend time around good people doing great work-then take those lessons back and make your own athletes better.

Success leaves clues. 🏆

Good luck to the Lions tomorrow. 🦁

20 YEARS AGO TODAY.

That skinny kid with the Chopper Read goatee was the Strength & Conditioning Coach of the Southport Sharks VFL Team.

I was 21 years old.

Twenty-one.

Thrown into the deep end, working with former AFL players and responsible for virtually everything physical preparation:

Strength. Speed. Agility. Conditioning. Fitness testing. Recovery. Rehabilitation. Injury prevention. Warm-ups. Game-day preparation.

Monday recovery. Tuesday and Thursday training. Saturdays consumed by football.

And for one year, I was even the bloody runner-until the legendary Norm Dare tore strips off me after I forgot to make about six consecutive rotations.

This was an era when dedicated Strength & Conditioning roles in Queensland football were still very much in their infancy.

There was no blueprint.

No Instagram exercise gurus.

No GPS dashboards in every club.

You learned by studying, experimenting, asking questions, making mistakes and getting your hands dirty.

Across three years we played in three consecutive Grand Finals and won two premierships, and I had the privilege of preparing a number of players who went on to be drafted into the AFL. Check out the pics for a trip down memory lane)

Kurt Tippett.

Sam Gilbert.

Dayne Beams.

Joel Tippett.

Broc McCauley.

Hayden Kiel.

Brent Renouf.

Leigh Ryswyk.

Jesse White.

Wayde Mills.

But the memories aren't really about the résumé.

They're about the madness that came with it.

Getting former Brisbane Lions player Kevvy Tandogac some Spike from the USA-one of the first hardcore pre-workouts I'd ever seen-watching him nearly punch on with Doggy Watts in the backline, then getting a phone call at 3am:

“Joey, I can't bloody sleep.”

Really, Kev.

Or the day Warwick Capper appeared in the gym doing curls and announcing:

“Joey… curls get the girls.”

You couldn't make this stuff up.

Then there were the things the boys used to give me crap about.

After games and training I'd get them to take their boots off and walk barefoot for recovery. Known as earthing..

I also carried a glass water bottle everywhere because I wanted to avoid plastics, phthalates, microplastics and endocrine disruptors.

Apparently both made me a complete lunatic.

Twenty years later, when I run into the lads, these are often the exact things they remember:

“Joey, are you still walking around barefoot?”

“Still carrying that bloody glass bottle?”

Yep.

Still am.

Maybe I was just 20 years early.

Were mistakes made?

Absolutely.

But there was an enormous amount of passion, curiosity, work ethic and genuine care for the athletes.

I was learning on my feet every single day.

And I wouldn't trade that experience for anything.

Because those years helped build the coach-and ultimately the business-that exists today.

The craziest part?

Twenty years later, I'm now coaching some of those players' kids.

Different generation.

Same profession.

Same passion for developing athletes.

After more than two decades in this industry, I probably appreciate the opportunity Southport gave that 21-year-old kid more today than I ever could have back then.

Maxy Kennedy-legend.

Cotts.

Dare.

Crowley.

To the coaches who trusted me, the support staff who taught me, and particularly the players who backed me enough to keep me there:

Thank you.

You helped give a young coach his start.

Twenty years later…

I'm still coaching.

Still learning.

Still carrying the glass bottle.

Still telling athletes to take their bloody shoes off.

And still absolutely love it.

What an experience.

What a privilege.

And what a ride.

Thank you!

MEET THE NEXT CAMERON SMITH… ACCORDING TO THE GOLD COAST BULLETIN

But if you know Max Imrie, there’s one thing he’d hate about that headline…

Talking about himself

Max is one of the most humble young athletes I’ve coached.

Team first. Always.

And ironically… he keeps winning the individual awards anyway.

MVP of an U17 Division 1 team while playing a year above his age.

Captain.

Gold Coast Titans pathway.

Now being profiled as one of the young players capable of deciding the biggest games of the season.

THE BEST ATHLETES DON’T NEED TO TELL YOU HOW GOOD THEY ARE.

They let their preparation and performance do the talking.

I remember watching one of Max’s games for the first time.

His team lost.

He had a black eye, had been concussed, made what felt like 60 tackles, kicked 40/20s, created tries and kept putting his body on the line.

Afterwards he said:

“Sorry Joey. I let you down. It won’t happen again.”

Mate… you didn’t let anybody down.

But that response told me everything.

COURAGE.

LEADERSHIP.

ACCOUNTABILITY.

He’s already been identified as elite talent.

But this is where talented young athletes can go wrong.

They get comfortable.

They think they’ve made it.

Not Max.

That’s why he’s at USP.

Our job is to find every physical and mental weakness we can…

And eliminate it.

Because at the top, everybody is talented.

What separates the best?

Preparation.

Discipline.

Courage.

Consistency.

Humility.

And when I first asked Max what he wanted from rugby league, he didn’t say NRL.

He didn’t say Queensland.

He didn’t say Australia.

He said:

“I WANT TO BECOME A RUGBY LEAGUE IMMORTAL.”

GOOD.

Your dreams should scare the s**t out of you.

Then you back them with action.

Every session.

Every rep.

Every decision.

Max will never blow his own trumpet.

That’s fine.

We’ll do it for him.

Keep working, legend.

You’re just getting started.

Joey

BRONTE COVILL- REMEMBER THE NAME!

14 chin ups. New USP female record.

In just 12 weeks, Bronte has broken the long-standing record previously held by Surf Life Saving legend Courtney Hancock.

But records don’t happen by accident.

Bronte has never missed a session.
She completes her home program, follows her recovery and nutrition protocols, and is stacking PBs in the pool.

Success leaves clues.

It’s the work you do when nobody’s watching-especially in the off-season-that can change the trajectory of your career.

And this one is pretty special…

Bronte’s dad Dan was an intern coach at the original PIT way back in the early 2000s.

Now, more than 20 years later, we’re coaching his daughter-with the next generation of USP coaches, Trent Vincent, presenting Bronte with her 2XU USP Singlet.
Full circle.
Bronte, you’ve earned it.
Look out this surf season.
BRONTE COVILL. REMEMBER THE NAME.

THIS IS WHAT REDEMPTION LOOKS LIKE.

Yesterday Jack Anderson became an Under 15 Division 1 Premiership Player and was named BEST ON GROUND in the Grand Final.

But the medal isn’t the story.

The story is what happened when Jack didn’t get picked.

Earlier this year he missed selection in the Gold Coast Suns Academy U16 national team.

I told him he had two choices:
Whinge about it…
Or Get to Work

Jack chose to work.

He trained harder.

Did extra speed work.

Improved his flexibility and nutrition.

And most importantly, he kept strength and conditioning going ALL THE WAY THROUGH THE SEASON.

No injuries.

No missed games.

While others stopped training, Jack kept getting:
Fitter. Faster. Stronger. More powerful.
Last Wednesday night he trained by himself at USP THE PIT.

I walked over afterwards and told him:
“Mate, that is the best I have ever seen you train.”

Four days later…
Grand Final.
Best on Ground.
That’s not luck.
That’s preparation meeting opportunity.

Jack is humble, relaxed and has absolutely no idea yet how good he could become.

He owns our vertical jump records, wins school athletics and swimming age championships without specifically training for either, and has interest coming from multiple sports.

Yet there’s no arrogance.

Just work.
His dad messaged me after the game today saying he was almost in tears seeing everything we’ve spoken about over the last few years finally come together.

And apparently Jack doesn’t want any time off.

We’ll force him to have a little break.

Because another big pre-season into this kid?
Look out.
Jack, you earned this.

You got overlooked.

You didn’t complain.

You got better.

And when it mattered most…
you delivered.
Premiership Player
Best on Ground
And mate…you are still barely scratching the surface.

DON’T GET BITTER WHEN YOU’RE OVERLOOKED.

GET BETTER.

Absolutely stoked to see this legend Sienna Clinch receive an invite to the AFLW Draft Combine.

This one has been earned.

The work she has put in behind the scenes has been absolutely next level-relentless, consistent and professional. Always willing to do more.

Always willing to go beyond what’s expected. Never looking for shortcuts.
Now she gets the opportunity she deserves.

And make no mistake… she is a serious point of difference.

Her raw strength and power are frightening. A genuine game changer and a physical profile that AFLW clubs simply don’t see every day.

She dominates the ruck, gives her midfielders first use with elite hit-out and tap work, then follows up at ground level like another midfielder.

That combination makes her an absolute nightmare match-up.

Big. Powerful. Athletic. Competitive. Relentless.

So bloody proud to see the countless hours, sacrifices and unseen work starting to come to fruition.

The Draft Combine invite is a massive achievement.

But I genuinely believe this is only the beginning.

AFLW… take notice.

WE DON'T JUST BUILD BETTER ATHLETES... WE BUILD BETTER LEADERS.

At Ultimate Sports Performance, our mission has never been simply to develop stronger, faster or more powerful athletes.

Our mission is to develop exceptional people.

This week, one of our athletes and coaches, Trent, was recognised with the prestigious Duke of Edinburgh's International Award-one of the world's most respected youth leadership programs.

At just 19 years of age, he has also previously received The Southport School (TSS) Leadership Award.

These achievements aren't earned through talent alone.

They're built through years of discipline, resilience, service, integrity and leadership.

Anyone who knows Trent understands why he received this recognition. He leads by example, holds himself to the highest standards and genuinely cares about helping every athlete become the best version of themselves.

We're incredibly proud to have athletes and coaches like Trent leading the next generation at USP.

Because one day sport ends...

Character, leadership and the impact you have on others lasts forever.

Congratulations, Trent. A well-deserved achievement, and one the entire USP family is incredibly proud of.

FROM PALM BEACH RESERVES... TO A SOUTHPORT SHARKS VFL CONTRACT IN JUST SIX WEEKS.

This weekend, Michael Cilmi made his debut for the Southport Sharks VFL Team.

What an unbelievable achievement.

Six weeks ago, Michael was playing Palm Beach Reserves.

Then came the opportunity in the Palm Beach Seniors.

He grabbed it with both hands.

Two outstanding performances later...

📞 The phone rang.

Southport Sharks VFL team wanted him.

Now contracted he pulled on the Sharks jersey yesterday!

But here's what most people never see...

For months Michael has trained 3 sessions every single week at USP for the last 8 months.

He didn't miss sessions.

He didn't make excuses.

He followed every detail of his individual program.

He invested his time.

He invested his money.

He even made the commitment to relocate from Melbourne to train with us.

What impressed me most wasn't his talent...

It was his response to adversity.

For 8 consecutive weeks he wasn't selected in Palm Beach Seniors.

Did he complain?

Did he sulk?

Did he blame coaches?

Not once.

Instead he asked one question...

"What do I need to improve?"

Then he went back to work.

Again.

And again.

And again.

That's what mentally tough athletes do.

Because opportunities don't care how badly you want them.

They reward athletes who are physically prepared...

Mentally prepared...

And ready to perform when their moment arrives.

At USP, that's exactly what we pride ourselves on.

No stone left unturned.

100% commitment.

Every session.

Every rep.

Every recovery.

Every decision.

Because when opportunity knocks, preparation determines whether you simply answer the door... or kick it wide open.

Michael, I couldn't be prouder of you, mate.

You've earned every bit of this through hard work, humility and relentless consistency.

Now go out there, enjoy every second, and show everyone exactly why you've earned your place.

The journey is only just beginning.

Congratulations, brother.