PERFORMANCE TRAINING.
BUILT FOR COMBAT

FROM THE GROUND UP

At Southpac Strength, we deliver structured strength & conditioning and combat training — built to develop capable bodies, resilient minds, and long-term performance.

Our strength & conditioning supports athletes across all disciplines, while remaining grounded in the physical demands of combat and contact sports.

Our approach is simple: coach with intent, progress with purpose, and build foundations that last from the ground up!

TRAINING FOR EVERY STAGE

Juniors - Youth - Adults - Athletes - Teams - Competitors

JUNIORS

Age-appropriate training focused on movement, discipline, confidence, and positive habits — building strong foundations early.

YOUTH

Structured training developing movement quality, strength, and confidence for continued progression.

ADULTS

Training for adults seeking strength, confidence, and real-world capability — delivered through structured, coached sessions.

ATHLETES & TEAMS

Performance-focused training for athletes across all disciplines, grounded in the demands of combat and contact sports.

COMPETITORS

Structured S&C preparation for eligible athletes progressing toward Brazilian Jiu Jitsu and MMA competition.

Everyone trains with intent, everyone progresses with purpose

OUR TRAINING PROGRAMS

JUNIORS

5-13 years

Junior No-Gi Jiu Jitsu provides an age-appropriate introduction to grappling, focusing on movement, coordination, discipline, and confidence.

Classes are structured and supportive, helping junior athletes develop strong foundations, positive training habits, and respect for training partners.

Grading opportunities are offered at scheduled intervals for junior students who demonstrate readiness, effort, and understanding.

Competitive pathways available.

JUNIOR NO-GI JIU JITSU

LEARN MORE

Our Junior MMA program introduces mixed martial arts fundamentals in a safe, age-appropriate, and structured training environment.

Training focuses on movement, basic striking and grappling concepts, coordination, and confidence, with a strong emphasis on control, respect, and skill development.

Competitive pathways available.

JUNIOR MMA

LEARN MORE

10-13 years

Our Strength & Conditioning program provides structured, group-based training for both juniors and adults, designed around the physical demands of combat and contact sports.

Sessions are coached, progressive, and scalable — supporting strength, durability, coordination, and overall athletic development for athletes across all disciplines.

JUNIOR S&C

LEARN MORE

YOUTH & ADULTS

NO-GI JIU JITSU

Our Adults No-Gi Jiu Jitsu program focuses on positional control, submission awareness, and practical grappling skills in a structured, coached environment.

Training supports both recreational and performance-focused athletes, emphasising consistency, technical development, and safe progression.

Grading opportunities are offered periodically for students who demonstrate consistent training, technical development, and readiness.

Competitive pathways available.

LEARN MORE

Copy of Copy of Neutral Aesthetic Storytelling Carousel Instagram Post.png

Our Junior MMA program introduces mixed martial arts fundamentals in a safe, age-appropriate, and structured training environment.

Training focuses on movement, basic striking and grappling concepts, coordination, and confidence, with a strong emphasis on control, respect, and skill development.

Competitive pathways available.

MMA

LEARN MORE

Our Strength & Conditioning program provides structured, group-based training for both juniors and adults, designed around the physical demands of combat and contact sports.

Sessions are coached, progressive, and scalable — supporting strength, durability, coordination, and overall athletic development for athletes across all disciplines.

STRENGTH & CONDITIONING

LEARN MORE

Youth & Adults Programs

VIEW COMPETITIVE PATHWAYS

NOT A GYM. NOT PERSONAL TRAINING.

SOUTHPAC STRENGTH IS A COMBAT AND STRENGTH & CONDITIONING FACILITY

COACHED SESSIONS. STRUCTURED PROGRAMS. CLEAR STANDARDS

JOIN NOW

Family-friendly. Athlete focused. Community Driven.

Everybody wants knockout power.

But power isn’t built by grinding slow reps.
It’s built by moving fast and producing force explosively.

Here’s a simple explosive power block for combat athletes.

DB Vertical Jumps
4 × 4 reps
60–75 sec rest

Single Leg Step-Up to Plate Press
4 × 5 each leg
60 sec rest

Step Back Rotational Wall Ball Throw
4 × 6 each side
45–60 sec rest

Overhead Med Ball Slams
4 × 8 reps
45 sec rest

Keep the load light enough so every rep stays fast and explosive.
If speed drops, the set is finished.

Train like an athlete. Move with intent.

Follow @SouthpacStrength for more Strength & Conditioning for combat athletes.

#mma #strengthandconditioning #powertraining #combatathlete #southpacstrength 4300

Choose Greatness.

Everybody wants it… until they realise what it costs.
Greatness doesn’t come free. The first thing it takes from you is average.

There’s no “almost there.”
No perfect moment.
No guarantee.

Just a decision.

To keep moving when it’s quiet.
When it’s ugly.
When nobody’s clapping.

Not because success promised you something…
but because you promised yourself you wouldn’t quit.

Most people stop right before the reveal.

Choose greatness instead.

#ChooseGreatness #DisciplineOverEverything #SouthpacStrength #4300 #NoExcuses BuiltNotBorn

MMA at Southpac Strength 💥

Whether you’re stepping onto the mats for the first time or sharpening your fight skills, our MMA program is built for all levels.

Learn the foundations of striking, grappling, and cage control in a structured environment designed to help you grow — from the ground up.

Coaches: @pati_lemai & @dmack_theonlybegotten

🥊 Weekly MMA Classes
📅 Monday & Wednesday — 5:00PM
📅 Friday — 6:30PM
📅 Saturday — 10:45AM

🔥 MMA Sparring — Fortnightly
Next session: 21 March

If you’ve ever wanted to try MMA, this is your sign.

Come train with the team.
Come test yourself.
Come build real skills.

Start your trial session today.

📍 Southpac Strength
2/18 Mill Street, Goodna

#SouthpacStrength #FromTheGroundUp #MMA #TrainHard #CombatSports Goodna IpswichMMA QueenslandMMA FightTraining MMACommunity

Combat athletes… this one builds the engine.
The kind that keeps you dangerous when everyone else is drowning in round three.

No fluff. Just movement, pressure, and controlled chaos.

Combat Engine Builder

Dynamic Warm-Up – 3 mins

Bag Work – 5 × 2 min rounds (10 mins)
Work combinations, movement and pressure.

Bear Crawl → Kick Sit – 4 mins
4 × 40 sec work
20 sec rest

1 min change over

Sandbag Bear Crawls – 4 mins
4 × 40 sec work
20 sec rest

1 min change over

Explosive 5 m Shuttle Runs – 6 mins
6 reps × 4 sets
Low turn on the change of direction
1 min rest between sets

Tip: Use a HR Monitor if you want to be more specific with your conditioning and take the guesswork out of intensity.

Total session time: ~29 minutes

Build the engine.
Control the chaos.
Stay dangerous.

Follow for more combat athlete training like this. 🥊

Late February and March have been busy at Southpac Strength, and it’s been powerful to see the community continuing to grow stronger.

We also marked a huge milestone on February 10th — our 1 Year Anniversary. What started as a vision has grown into a combat and strength conditioning community built on discipline, respect, and hard work. To every member, athlete, parent and supporter who has been part of this first year… thank you. This is only the beginning.

February Member of the Month goes to Tarlin, who continues to lead by example with relentless commitment and consistency in his training. Discipline like that sets the standard for everyone around him.

Junior Member of the Month goes to Lily, who keeps showing up for Strength & Conditioning and backing it up on competition weekends. Her most recent performance at Industries saw her dominate the mats and prove again that preparation pays off.

Our Junior MMA fighters also represented Southpac Strength proudly over the weekend.
Pati secured Gold with a clean sweep, showing dominant control in his division.
Tani battled hard and earned Silver, displaying composure and heart.
Inaia also fought with determination to take Silver in her weight category.

On the field, the Redbank Bears First Grade squad have been putting in the work preparing for the upcoming season. After the off-season break, the Bears have come out of hibernation hungry and focused as they build toward kickoff.

And for those ready to step into the cage themselves…

Are you the next Australian MMA superstar?
The Southpac Strength MMA Program, led by Coach Pati and Coach Dylan, is now running.

Your journey starts here.
DM us to get involved.

Apologies if we missed any mentions in this update, but we appreciate every single athlete who walks through these doors and contributes to the culture we are building together.

#SouthpacStrength #4300 #JuniorMMA #MMAJourney #StrengthAndConditioning CommunityStrong NextGeneration CombatSports

JMMAC – Junior MMA Report

Today the young warriors of Southpac Strength stepped onto the mats at JMMAC. Competition has a way of revealing truth. Not just skill, but character.

Pati led the charge with a clean sweep. On paper it may have looked smooth, almost effortless at times, but every match carried its own challenge. Victory rarely comes without friction. With sharp focus, steady determination, and the calm guidance of his father and coach Dylan in his corner, Pati navigated those moments and secured 1st place. A strong display of composure and discipline.

Tani walked a tougher road today. He came away with a great win, finishing with a slick back take into a rear naked choke. His remaining matches were close battles that came down to points, narrowly slipping away. Yet what stood out was not the scoreboard—it was his composure under pressure and the resilience he showed every round. These are the kinds of lessons that forge better fighters.

Inaia, our youngest warrior, faced perhaps the biggest internal battle of the day. After losing her first match, her confidence took a heavy hit. For many, that could have ended the day. But champions are not defined by easy moments. She stepped back in for her second match, still shaken but determined, and secured a rear naked choke victory against a tough opponent who refused to back down. Her final match once again came down to points, missing the win by a narrow margin. Still, the courage she showed stepping back into the fire says everything about her character.

All in all, it was a great day of competition. The opponents showed heart, and the event was run well.

And to the parents—never forget that you are the true cornerstone of this journey. None of this happens without your support.

To Coach Dylan and our Southpac athletes: rest, recover, and take the lessons.

Next week, we run it back.

Southpac Strength – 4300
The journey continues.

Southpac JNR MMA – The Next Generation

Tomorrow our young fighters Pati, Tani and Inaia step forward to compete at JMMAC.

The work has already been done.
Hours on the mats.
Lessons learned through effort, discipline and patience.

Tomorrow is simply the moment to test that work.

Victory and defeat are both teachers. What matters most is the courage to step forward and face the challenge. That is where character is forged.

We are proud to have these young athletes represent Southpac Strength JNR MMA and the growing future of our combat community.

Gratitude to the parents who stand behind these athletes, and to the coaches, organisers, referees, officials and volunteers who continue to build and support this path for the next generation.

Thank you to UE Printing for the team shirts, Gratus for the new rashguards, and Uncle Fana from Lole Barbers for TANI'S clean cut for his comp.

Tomorrow we compete with humility, discipline and respect.

Southpac Strength JNR MMA
4300
Strength & Honour 🥊🔥

Goodna locals — it’s time.

Our Adults MMA class kicks off this week at Southpac Strength.

Striking. Grappling. Conditioning.
All levels welcome — beginners included.

🗓 Monday & Wednesday
5:00pm – 6:15pm

🗓 Saturday
10:45am (TBC)

If you’ve been sitting on the fence, this is your sign.
Real coaching. Structured sessions. No ego. Just work.

Hit the link and book your trial. 🥊
Unit 2/18 Mill Street, Goodna 4300

#SouthpacStrength #Goodna4300 #AdultsMMA #TrainLocal

https://app.clubworx.com/s/5B0osOlZ

New timetable just dropped. No excuses left hiding in the bushes now.

We’ve structured this thing so you can’t accidentally get fit. You gotta show up and earn it. STRNG to build you. XPLOSIV to wake up your nervous system. Battle Con to test your lungs. Grapple Fit to humble your ego. And now the one everybody been asking about…

Our Adults MMA Program kicks off this week and is open to ages 14+.

That means it’s time to stop shadowboxing in the mirror and come learn how to actually use your body properly. We’ll teach you how to strike, grapple, move, and most importantly stay calm when things get uncomfortable. Because pressure don’t build you in theory. It builds you here.

Beginners welcome. First timers welcome. People who still think they got it also welcome.

DM us to join or claim your free trial.
Step onto the mats.
Team Southpac

Strength starts where most athletes are weakest — the posterior chain.

Reverse hypers develop the glutes, hamstrings, and spinal stabilisers while reinforcing controlled hip extension. This improves sprint speed, striking force, and takedown drive by strengthening the muscles responsible for producing and sustaining force through the hips.

It also restores balance to the spine, improves lower back resilience, and builds the structural integrity needed to train harder, recover faster, and stay durable over time.

This is how you build a body that produces force and survives load.

DM us for a trial and start building real performance.

Power doesn’t start in the arms. It starts in the ground.

Wall ball rotational throws teach the body to generate force from the hips, stabilise through the trunk, and transfer energy efficiently across the kinetic chain. This is the foundation of real performance — the ability to accelerate, strike, shoot, and dominate positions with intent.

This builds rotational power, strengthens the core under dynamic load, and develops the force transfer required for combat athletes and field sport athletes alike.

Train the chain. Build the engine. Become harder to stop.

DM us for a free trial and experience the standard.

Off-balance is where true capacity is built.

Jiu-Jitsu forces the body to stabilise, produce force, and stay composed when structure is compromised. This strengthens the stabilisers, reinforces connective tissue, and teaches the nervous system to stay effective under real resistance — not perfect conditions.

This is how resilience is forged. This is how control is earned. This is how performance holds when fatigue and chaos arrive.

DM us for a free trial and experience it for yourself.

What we do in these walls echoes beyond them.

Coach Announcement.

Southpac Strength is not built on illusion.
It is built on sacrifice.
On discipline.
On men and women who chose the hard path.

As we all seek higher purpose, we must place ourselves through arduous activities.
Through pressure.
Through fatigue.
Through moments that test the spirit.

These are the leaders of this standard.
Coaches who have felt doubt.
Who have endured the grind.
And returned sharper.

Here we forge more than fighters.
We forge character.
We forge resilience.
We forge leaders for 4300.

Strength in the body.
Control in the mind.
Honour in the heart.

Stand with us. Train with us.
Earn your place.

🔥 Built for Combat Athletes

Unilateral Strength. Lateral Control. Groin Armor.

• Rear Foot Elevated Split Squat — 4 × 5/side @ 75–80% (RPE 8)
• Lateral Bound to Stick — 4 × 4/side (2-sec controlled landing)
• Copenhagen Plank — 3 × 20 sec/side
Rest: 2–3 min between rounds

Why This Matters in Combat

Rear Foot Elevated Split Squat
Single-leg force for shots, sprawls, and driving opponents to the fence. Stable hips create stronger entries and cleaner finishes.

Lateral Bound to Stick
Explosive angle changes. Control the landing and you control the scramble.

Copenhagen Plank
Groin strength for guard retention and kicking volume. Durability wins camps.

✔️ Shot power
✔️ Base under pressure
✔️ Angle control
✔️ Groin resilience

This is how you build a body that holds up under chaos.

If you’re serious about leveling up your fight conditioning, comment “COMBAT” or DM to lock into the program.

Most will wait.
Few will begin.

March 2nd. 5:00pm.

Leave ego outside.
Arrive prepared.
Respect the code.
Improve with discipline.

All levels welcome.
Coach will be announced in the coming days.

Lock in your spot.
DM “MMA”

⚡ POWER / EXPLOSIVE SESSION ⚡

40–45 minutes.
High velocity. Low fatigue. Maximum intent.

This isn’t conditioning.
This is neural quality work.

Dynamic warm-up to open hips and lock in trunk stability.
Elastic prep to wake the nervous system.
Trap bar jumps and med ball work for triple-extension power.
Lateral throws and skaters for multi-plane force.
Finish with short, sharp sprint exposure.

Every rep fast.
Every rest intentional.
Stop when speed drops.

Explosive athletes don’t train tired.
They train precise.

If you’re serious about building real power that transfers to the field or the cage, follow me!

Dear Student,

Adversity is promised.
Comfort is not.

You weren’t built for easy roads.
You were built to endure them.

Pressure exposes the weak.
It sharpens the disciplined.

The obstacle isn’t blocking you.
It’s building you.

We don’t surrender.
We rise.

No bears were harmed in this production.
Only excuses. 🐻

If this hit, share it.
If you’re ready to become unbreakable, step forward.

#DisciplineOverEverything #ModernWarrior #SouthpacStrength

One year in the bag.

Built together.
Tested early.
Still standing.

It was hard. We stayed.

To our members and parents — this stands because of you.
To the community and clubs — we have nothing but love for you for backing the vision early.

This was never a gym.
It was a commitment.

One year down. Responsibility begins.
More work ahead.

Southpac Strength

Power late in the round.

This session is built for the moments when fatigue shows up and the fight doesn’t stop.

Fast feet first.
Banded pogos — 4×15
Recover 60–90s
Stay light. Short contact. No wasted steps.

Then we drive the hips and change levels.
KB swings — 5×8
Sit-outs — 5×10
Recover 60–90s between rounds
Explode, transition, stay composed off the floor.

Next, power under fatigue.
Explosive push-ups — 5×10
Single-arm KB snatch — 5×10
KB drags — 5×10
Recover 60–90s after full sequence
Hands sharp. Grip strong. Position before power.

Finish the round.
Med ball slams — 5×8
Recover 60–90s
No coasting.

Clean work.
No wasted movement.
That’s how power shows up when it matters.

CTA:
If you’re training for real rounds, not just reps, DM “ROUND”.

January didn’t demand perfection.
It demanded presence.

Some returned to work.
Some returned to school.
Momentum wasn’t forced. It was rebuilt.

Block 1 is underway.
Wins are stacked quietly.
Standards are reinforced daily.

Proud of the work being done inside these walls.

JNR Member of the Month: Leo
Relentless. Respectful. Consistent.

Member of the Month: Troy
Showing up when no one was watching.

Performance notes worth recording.
Lily claimed her divisions at Brisbane Grappling Industries.
Sam and Troy competed at the QLD Oztag State Cup, reaching the semi-finals and finals under pressure.

No noise.
Just work.

If you’re ready to begin, DM us for a 7-day trial.

Southpac Strength
From the ground up

Facts why your kid should do our JNR MMA Program.

Confidence is built through earned competence.
Discipline is developed through consistent structure.
Calm and focus are trained under pressure.
Strong, coordinated bodies reduce injury risk.
Partner training builds respect and social awareness.
Character is developed — not aggression.

Ages 5–13 years old.

This isn’t about fighting.
It’s about teaching young people control, responsibility, and resilience.

🥋 Junior MMA Program
📍 Limited spots
💬 DM “JNR MMA” to book a trial

We don’t train fighters.
We build capable young humans.

THE JOHN WICK PROTOCOL
8 proven facts to build a killer instinct in athletes.

Calm. Calculated. Relentless.
This isn’t aggression — it’s control under pressure.

1. Calm beats rage
A regulated nervous system makes faster, cleaner decisions.

2. Stress exposure hardens the mind
Controlled chaos in training builds composure in competition.

3. Repetition removes hesitation
Under fatigue, the body defaults to what it knows best.

4. Decision speed wins exchanges
Fast decisions with adjustment beat perfect plans.

5. Pain tolerance is trainable
Familiar discomfort loses its psychological power.

6. Recovery is part of the weapon
Sleep sharpens reaction time, aggression control, and focus.

7. Purpose sustains intensity
A clear “why” outlasts motivation when things get hard.

8. Discipline beats motivation
Non-negotiable habits build reliability under pressure.

Built for athletes.
Forged through work.

👉 Follow for real athlete development
👉 Save this for your next hard training day
👉 DM us if you want to train in an environment that forges killers, not hype ⚔️

Strength for jiu-jitsu isn’t about aesthetics.
It’s about producing force, resisting force, and doing it repeatedly without breaking.

• Zercher Deadlift — front-loaded position increases trunk stiffness and anterior chain demand. Proven to improve force transfer in flexed, grappling-specific postures.
• Croc Row — unilateral loading drives high lat and oblique activation, improving anti-rotation control and posture breaking.
• Neutral-Grip DB Floor Press — reduced shoulder torque vs deep barbell bench, while building triceps and serratus strength for effective frames and posting.
• Suitcase Carry — evidence supports anti-lateral flexion carries for trunk stability and force transmission under asymmetrical load.
• AirBike Sprints — 10:20 work-rest targets repeat sprint ability and glycolytic capacity seen in scrambles.

This is strength & conditioning with purpose.
Built for contact. Built to last.

CTA:
DM “STRONG” to try a session
or give us a follow for more evidence-based S&C like this.

Power is never accidental.
It’s trained with intent.

Plyometrics sharpen rate of force development —
teaching the body to express strength fast, clean, and under control.

Every jump has a purpose.
Every landing is discipline.

This is how explosiveness is forged at Southpac Strength.

DM us “XPLOSIV” to try our Xplosiv session and train power the right way.

The warm-up is not a formality.
It’s a signal to the nervous system.

We don’t drift into training.
We arrive prepared.
Mind awake. Body primed. Intent locked.

This is neuromuscular readiness —
where coordination sharpens, power wakes up, and effort gains direction.

If your warm-up doesn’t prepare you to perform, you’re gambling with the session.

This is the standard at Southpac Strength.
Disciplined starts. Relentless outcomes.

CTA:
DM us “TRIAL” and train under structure, purpose, and command.

Grappling isn’t just for combat sports.
It’s a controlled way to build contact robustness — learning how to absorb force, stay balanced, and maintain control under pressure.

Those qualities transfer directly to rugby league and rugby union, where every tackle, ruck, and collision demands the same fundamentals.

If you want athletes who handle contact better and last longer, DM “GRAPPLE S&C” to see how we integrate grappling into our performance training at Southpac Strength.

Strength training isn’t about making kids lift heavy.
It’s about teaching their bodies how to absorb force, move with control, and stay coordinated as they grow.

That’s how you build athletes who last — not just athletes who peak early.

CTA:
If you’re serious about long-term development, not shortcuts, DM “JNR S&C” to learn how we train developing athletes at Southpac Strength.

126kg ➝ 106kg in 12 weeks.
No tricks. No detoxes. No shortcuts.

Calories calculated.
Macros structured.
Strength. Conditioning. Jiu-Jitsu.
Daily movement. Repeated without negotiation.

This isn’t motivation.
It’s a system.

If you’re tired of starting over every Monday,
stop chasing hype and start following structure.

January is free.
Train with intent.
Learn the process.
Build something that lasts.

CTA
January Trial Month — FREE
DM “JANUARY” to lock in your spot.

Strength training isn’t just about lifting weights. When coached properly, it improves speed, power, coordination, and overall athletic performance in teenagers.

Our Strength & Conditioning sessions focus on movement quality, safe progression, and building strong foundations that carry over to sport and everyday life.

If you’re a young athlete looking to get faster, stronger, and more confident in how you move, come try a session.

DM “S&C” to book a trial
Southpac Strength | Goodna 4300
Build skills. Build strength. Build confidence.

Jiu-Jitsu isn’t just physical. It trains decision-making, problem-solving, and composure under fatigue.

Our adult Jiu-Jitsu program is still in its infancy, but that’s the opportunity. If you want to start somewhere new and be part of the building blocks, this is the time. We marry Strength & Conditioning with Jiu-Jitsu to build capable, resilient athletes from the ground up.

If you want to grow with the program and help shape what’s being built, January is on us.

DM “JANUARY” to claim your trial month
Southpac Strength | Goodna 4300
Build from the ground up.

HIIT isn’t about chasing fatigue. It’s about improving cardiovascular fitness while preserving lean muscle when programmed correctly.

Our sessions are structured to build your engine, manage recovery, and support long-term performance. No random workouts. Just purposeful conditioning.

If you’re ready to train with intent, January is on us.

DM “JANUARY” to claim your trial month
Southpac Strength | Goodna 4300
Train smart. Build capacity.

Quadrupedal work isn’t random movement.
It builds structural integrity, reinforces efficient locomotion, and develops the aerobic base that supports repeat effort.

We use movements like bear crawls to strengthen the trunk, protect the shoulders and hips, and build an engine that lasts.

If you want training that carries over to sport and real life, come experience it.

DM “MOVE” to try a session
Southpac Strength | Goodna 4300
Build the structure. Build the engine.

Training isn’t just about working hard. It’s about recovering fast enough to go again.

We use heart rate data to build your gas tank, manage fatigue, and improve repeat effort performance.
No guesswork. Just measurable conditioning and smarter recovery.

If you want sessions that actually develop your engine, come feel the difference.

DM us to trial a session
Southpac Strength | Goodna 4300
Train with purpose. Recover with intent.

Strength builds speed. Power sustains it.

Strength training improves anaerobic capacity and repeated sprint ability in female athletes by increasing force output, rate of force development, and fatigue resistance.
That means faster accelerations, stronger finishes, and better performance when it matters most.

No myths. No shortcuts. Just adaptation.

👉 Come try our STRNG session
📍 Train strong. Move fast. Stay durable.
📩 DM us to book your spot
🏋🏽‍♀️ Southpac Strength

I wanna be like Mike.

Still jumping. Still fast. Still powerful.
Because speed and power are the first qualities we lose as we age — unless we train them.

Jump training preserves fast-twitch muscle fibres.
That means better reaction time, power, and long-term athleticism.

This isn’t ego work.
It’s longevity work.

👉 Come try our XPLOSIV session
📍 Southpac Strength
📩 DM us to book your spot

Strength is useless if it can’t move fast.

Plyometrics teach the body to absorb force, redirect it, and express it on demand.
That’s how strength becomes power.
That’s how athletes become dangerous.

Train the nervous system.
Respect the landings.
Earn the speed.

📍 Southpac Strength
👉 DM us to train with purpose and try our Xplosiv session!

DOES IT WORK?

We don’t rely on opinions.
We rely on systems, data, and consistency.

Athletic performance is developed through structured strength & conditioning.
Progress is measured.
Numbers are tracked.

Our athletes have proven it over time.
Our community believes in what’s being built.
Reviews reflect the standard.

Follow the system.
The numbers won’t lie.

DM us if you want to see the data or learn how to get started.

#SouthpacStrength #DoesItWork #StrengthAndConditioning #AthleteDevelopment #Goodna4300 BuiltOnData DisciplineOverEverything

Aerobic capacity determines how long you can produce quality work.
That’s the difference between starting strong and finishing strong.

At Southpac Strength, we train the engine with intent.
Not chaos. Not junk volume.
Just repeatable output, faster recovery, and durability under pressure.

Strength & Conditioning Roster

Monday
• 5:00–6:00am — XPLOSIV
• 6:30–7:30pm — STRNG

Tuesday
• 6:30–7:15am — Grapple Fit

Wednesday
• 5:00–6:00am — Battle Con
• 6:30–7:30pm — XPLOSIV

Thursday
• 6:30–7:30pm — Battle Con

Friday
• 5:00–5:45am — Grapple Fit
• 5:30–6:30pm — R&B Friday

Saturday
• 7:30–8:30am — XPLOSIV

Build the engine.
Earn the right to push harder.

CTA:
DM Southpac Strength to book your trial
Goodna 4300 🏴

This is the work behind performance.
Structured. Intentional. Built to last.

Our adult Strength & Conditioning sessions are designed to build strength, capacity, and durability — not just fatigue.
Train before work. Train after work. Train with purpose.

Adult Strength & Conditioning – Weekly Schedule

Monday
• 5:00–6:00am — XPLOSIV
• 6:30–7:30pm — STRNG

Tuesday
• 6:30–7:15am — Grapple Fit

Wednesday
• 5:00–6:00am — Battle Con
• 6:30–7:30pm — XPLOSIV

Thursday
• 6:30–7:30pm — Battle Con

Friday
• 5:00–5:45am — Grapple Fit
• 5:30–6:30pm — R&B Friday

Saturday
• 7:30–8:30am — XPLOSIV

Strength isn’t optional.
It’s the foundation.

CTA:
DM Southpac Strength to lock in your trial
Goodna 4300 🏴

First week back in.
Bodies sore. Minds sharp. Spirits steady.

Out of Goodna 4300 — built by the community, for the community.
No shortcuts. No noise. Just honest work and steady progress.

JNR MMA
• Monday & Wednesday: 4:15pm – 5:00pm
• Saturday: 10:00am – 10:45am

One week done. Many more ahead.
Consistency over comfort. Always.

📍 Goodna 4300
📩 DM us to lock in a spot

WHAT TO EXPECT

Structured training.
Clear standards.
Coached sessions.

At Southpac Strength, we work with athletes of all ages and levels through planned programs — not random workouts.

Junior and adult group sessions.
Team bookings and one-on-one S&C.
Combat and performance-focused training.

A family-friendly community built around discipline, consistency, and development.

Everything here has intent.
Nothing here is random.

DM us to book a trial or learn where to start.

#SouthpacStrength #WhatToExpect #AthleteDevelopment #StructuredTraining #Goodna4300 DisciplineOverEverything

This is Southpac Strength.

Out of Goodna 4300, built for athletes of all ages and levels who value structure, standards, and intent.

We believe strength is built through consistency.
Confidence is built through discipline.
And strong people are built in strong communities.

No hype.
No shortcuts.
Just coached work, shared standards, and long-term development.

For those who value discipline, respect, and the strength that comes from training together — this is home.

#SouthpacStrength #Goodna4300 #BuiltForTheLongGame #DisciplineOverEverything #StrongCommunity AthleteDevelopment

January is go time.
Up to 3-Weeks Trial.
Trial all classes for free between Jan 5 – Jan 24
Strength & Conditioning. No-Gi. Jnr MMA.
Adults and Juniors. Built the right way.
No shortcuts. No gimmicks. Just work, structure, and community.

First timers only. Limited spaces.
DM us to lock in your spot 🔥

To everyone who’s walked through our doors and backed Southpac — thank you.

This first year in Bag wasn’t easy. It was a proper roller coaster.
A lot of learning, a lot of pressure, and plenty of moments where we had to dig deep. But it was all done for our 4300 community and for our families.

Southpac was never about hype or quick wins.
It’s about people showing up, supporting each other, and building something that actually matters.

We’re genuinely grateful for every session attended, every message of support, and everyone who believed in us from day one.

This is just the start.
We build forward, together.

Happy New Year, fam — 2026, we run it back ⚔️😤⚔️

December is Done!

We crowned transformation winners.
We recognised the kids and adults who showed up with intent.
We graded, tested, and updated the scoreboards.
New Leaders of the Pac stepped forward.

This is what progress looks like when discipline beats motivation.
No shortcuts. No hype. Just work done properly.

Proud of every member who held the line this month.
December closed strong.
January sharpens the blade.

Discipline over everything.
#SouthpacStrength #LeadersOfThePac #BuiltNotBought #FromTheGroundUp

The greatest gift this season isn’t under the tree 🎄
It’s health. Energy. Strength. Presence.

Train your body. Feed it well. Rest it properly.
So you can show up for the people who matter most.

Enjoy the food. Enjoy the moments.
Just don’t abandon yourself in the process.

Wishing everyone a safe, strong, and festive season 🤍
Health is the real gift.

To our members and community, we have nothing but love. Be present with those who matter most —

Ofa atu,
Coach Veets, Gem & the kids

Eight weeks. No shortcuts. Just work.

This wasn’t luck or popularity.
It was consistency, structure, and execution under fatigue.

Winners were decided through visual change, coaching eye, and objective analysis. Zero bias. Same conclusion.

Respect to everyone who showed up and stayed in the fight.
This was the baseline.

What’s next? Bigger. Sharper.

#TheComeUp #SouthpacStrength #DisciplineOverEverything

No equipment. No worries. Just output.

GAS TANK BUILDER — COMBAT & RUGBY ATHLETES

⏱ 45s work / 15s rest
🔁 16–20–24 min (pick your poison)

Strap on a heart-rate monitor.
Every round you’re pushing RED ZONE.
If your heart rate isn’t screaming, the work isn’t honest.

Rotate through:
• Burpees — repeat effort, stand up under fatigue
• Squat Jumps — elastic power for collisions, shots, and finishes
• Bear Crawls — shoulder integrity + trunk stability under load
• Kick-Sits — rotational power, hip escape, get-back-to-feet speed

This isn’t conditioning for comfort.
This is for late rounds, last tackles, bad positions, and broken rhythm.

Build an engine that recovers fast and outputs harder every round.

No gear. No excuses. Just work.

#RedZoneTraining #CombatConditioning #RugbyPerformance #GasTank RepeatEffort EngineBuilding SouthpacStrength DisciplineOverEverything

Final testing for 2025 in motion.
Strength measured. Engine exposed.
Everything we built this year gets weighed — literally.

This isn’t about ego lifts or highlight reels.
It’s about standards.
It’s about proof.
It’s about knowing exactly where you stand before the next war begins.

If you trained with intent, this is your receipt.
If you didn’t… the bar doesn’t lie.

Finish the year honest.
Enter 2026 dangerous.

#SouthpacStrength #FinalTesting #DisciplineOverEverything #EarnedNotGiven #CombatConditioning #FromTheGroundUp

🔥 ROTATIONAL POWER BIG 3 🔥

You want that rotational power like @sam_vaafusuaga96 ?
He was most likely born with it 😆
But don’t stress — you can train yourself to hit with that same kind of power.

The Big 3:

1️⃣ Step-Behind Rotational Throw — 3–4×3–5/side (max intent)
2️⃣ Landmine Punch Series — 3×3–5/side (explosive)
3️⃣ Heiden → Med Ball Throw — 3–4×3–4/side
(stick → snap)

Rotate with violence.
Launch every rep like it owes you money.
Save this and build real fight power. 👊🔥

#SouthpacStrength #RotationalPower #CombatConditioning #FightReady #1MinScraps #backyardfights

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@southpacstrength

PERFORMANCE TRAINING. BUILT FOR COMBAT

FROM THE GROUND UP

At Southpac Strength, we deliver structured strength & conditioning and combat training — built to develop capable bodies, resilient minds, and long-term performance.

TRAINING FOR EVERY STAGE

Juniors - Youth - Adults - Athletes - Teams - Competitors

Everyone trains with intent, everyone progresses with purpose

OUR TRAINING PROGRAMS

JUNIORS

5-13 years

JUNIOR NO-GI JIU JITSU

JUNIOR MMA

10-13 years

JUNIOR S&C

YOUTH & ADULTS

NO-GI JIU JITSU

MMA

STRENGTH & CONDITIONING

NOT A GYM. NOT PERSONAL TRAINING.

​

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PERFORMANCE TRAINING.
BUILT FOR COMBAT