This is your comeback story — make it legendary

TCU8WC

SOUTHPAC STRENGTH

presents

THE COME UP

8-WEEK TRANSFORMATION CHALLENGE

LADIES CHALLENGE

FELLAS
CHALLENGE

JOIN HERE

Registrations Closed

Stay tuned for details about our next challenge!

REGISTER MY INTEREST

Fitness Coach Carousel Instagram Post (6).png

I'M IN!

your come up
startsnow!

Fitness Coach Carousel Instagram Post (5).png

YO!

TRAINING

Train with intent

You will receive:

8-week Home Bodyweight Plan
8-week Strength Training Program
For Access Pass Holders: Unlimited Classes at Southpac Strength for 8 weeks
Access to our app to log your sessions (Coach can track your progress and this will also be used for weekly accountability spot prizes)

NUTRITION

Eat right.

You will receive:

8-week nutrition plan designed by a qualified nutritionist. Choose from:

Balanced

Keto

Plant-Based

Instructions on how to calculate your servings, based on your Macros.

SUPPORT

You are not alone!

From day one, you’ll be part of our exclusive “The Come Up” WhatsApp community — a space built for accountability, motivation, and real talk. Here, you’ll connect with coaches and fellow challengers, share wins and setbacks, ask questions, and stay on track every step of the way. Our team will be there throughout your 8-week journey to guide, encourage, and push you toward your best results yet.

INVEST IN YOUR FUTURE SELF TODAY

You'll thank Your Self Later!

THE COME UP

8-WEEK TRANSFORMATION CHALLENGE

FOUNDATION
MEMBERS

ONE TIME PAYMENT

$69

JOIN FEMALE

JOIN MALE

THE COME UP

8-WEEK TRANSFORMATION CHALLENGE

ONLINE ONLY

ONE TIME PAYMENT

$79

JOIN FEMALE

JOIN MALE

THE COME UP

8-WEEK TRANSFORMATION CHALLENGE

MEMERS ONLINE ONLY

ONE TIME PAYMENT

$79

JOIN FEMALE

JOIN MALE

Eligible for Southpac Strength Members and their immediate household members

THE COME UP

8-WEEK TRANSFORMATION CHALLENGE

ACCESS PASS

ONE TIME PAYMENT

$179

JOIN FEMALE

JOIN MALE

THE COME UP

8-WEEK TRANSFORMATION CHALLENGE

ACCESS PASS

ONE TIME PAYMENT

$199

JOIN FEMALE

JOIN MALE

Eligible for Southpac Strength Members and their immediate household members

THE COME UP

8-WEEK TRANSFORMATION CHALLENGE

ACCESS PASS

PAYMENT PLAN

$79+

4x instalments of $40

JOIN FEMALE

JOIN MALE

Total $239. First instalment due at registration

Frequently asked questions

Registration & Entry

General

Training & Nutrition

Verification Photo Submissions & Technical Issues

Judging & Prizes

Accountability & Support

Privacy & Data

Head to the THE COME UP page on our website and choose your preferred entry option. Click the registration link to complete the waiver, answer the required questions, and enter your payment details. Once submitted, our team will review your registration. Once approved, you’ll receive a confirmation email with a link to the Private Welcome Page, where you’ll find all the resources and next steps.

Another month carved in sweat and discipline.
November showed us what happens when a community commits to the grind — kids levelling up, adults transforming, athletes stepping into the arena with purpose.

Hudson. Ari. Lily. Sam.
Four different journeys, one shared truth:
Consistency builds monsters.

Pre-season is coming.
2026 is approaching.
And the 4300 is sharpening its edge early.

To everyone in the Transformation Challenge — stay locked in. The final stretch is where champions separate from participants.

We finish this year with intent, and we walk into the next one ready for war.
For family. For community. For the 4300.
Stand strong. Rise together.

#SouthpacStrength #4300
#DisciplineOverEverything #CombatConditioning
#StrengthAndConditioning #TheComeUp

POWER BLOCK

3 Exercises to Increase Your Power.

If you’re a combat athlete/ athlete struggling to produce real, usable power, it’s not your strength — it’s your ability to transfer force.
Fix the leaks. Train the pattern. Build power that actually shows up on fight night.

1️⃣ Landmine Row → Press
3–5 reps/side
3–4 sets
Rest: 40–60 sec
Moderate load. Max intent.
— Rotational force + upper-body acceleration.

2️⃣ Landmine Oblique Twist
5 reps/side
3–4 sets
Rest: 40–60 sec
Heavy enough to challenge, light enough to stay fast.
— Torque, anti-rotation strength, hip–shoulder separation.

3️⃣ Kneeling Wall-Ball Chest Throw
6–8 explosive reps
4–5 sets
Rest: 60 sec
6–10kg ball.
— Short-chain upper-body power with no legs to cheat.

This block builds what matters:
• Rotational power
• Core stability at speed
• Clean force transfer
• Explosive output in fight positions

Power isn’t cosmetic — it’s technical.
Train it right and become a problem.

If you like this kind of content, hit like & follow for more. 🥷🏽🔥

October was about showing up.
Not loud. Not flashy. Just consistent.

Our kids put in work.
Our adults led by example.
Our athletes stepped out on big stages and showed heart, composure, and pride in who they are and where they come from.

We don’t just train bodies here.
We build confidence, discipline, and standards that follow you outside these walls.

To everyone who stepped on the mats, on the field,in the gym, or into the arena called life this month:
We see you. We’re proud of you. Keep going.

Southpac Strength.
4300 Strong.
This is just the beginning.

#SouthpacStrength #4300Strong #BuildTheVillage #ConsistencyOverClout #KidsWhoTrain #CommunityBeforeEverything

These 4 changes took me from 126kg → 111kg in 8 weeks — no magic, no starvation, just discipline and science working together.

🧠 Mindset: Consistency rewires your brain — habits, not hype, build change.
🍗 Nutrition: Caloric deficit + high protein preserves muscle and burns fat.
💤 Routine: Training, sleep, and daily steps regulate hormones and metabolism.
👥 Environment: Surround yourself with people who value growth — discipline spreads.

After 8 weeks, I dropped 15 kg, gained focus, and built a body that performs, not just looks good.

🚨 Last day to register: Oct 26
Join THE COME UP TRANSFORMATION CHALLENGE and be in the draw to WIN CASH 💸 💰 🤑

#TheComeUpChallenge #SPS10KC #SouthpacStrength #DisciplineOverEverything #TransformationJourney #ScienceOfDiscipline #FatLoss #StrengthCoach #AthleteMindset

https://www.southpacstrength.com.au/

🔥 WHY ATHLETES CHOOSE SOUTH PAC STRENGTH S&C PROGRAM 🔥

1️⃣ Performance-Driven Programming — Built around proven ASCA protocols to improve strength, speed, and endurance that transfers directly to your sport.

2️⃣ Explosive Power & Resilience — Develop knockout power, faster recovery, and durability to outlast and outperform your competition.

3️⃣ Elite Environment — Train alongside other hungry athletes who push the standard higher every session — iron sharpens iron.

4️⃣ Data, Discipline, Dominance — We test, track, and refine every block so your progress is measurable and your potential is limitless.

💥 DM us now for your athlete trial — let’s build you into a weapon.

#SouthpacStrength #AthleteProgram #StrengthAndConditioning #PerformanceBuilt #DisciplineOverEverything #4300Strong

Every warrior starts somewhere.
Your child will learn the fundamentals of striking — jab, cross, hooks, uppercuts, and kicks — alongside movement, grappling, and discipline-based training.

📍 Southpac Strength | Goodna 4300
👊 Ages 5–13 | Safe. Structured. Empowering.
Comment “JNRMMA” to lock in their trial today.

#SouthpacStrength #JNRMMA #YouthMMA #DisciplineOverEverything #Goodna4300 #FutureFighters #SouthpacWarriors #demonslayercorps

🥊 Too much B.S. in Combat Strength & Conditioning.
Everyone talks… few deliver clarity.

This December, we’re changing that.
2 DAYS. BRISBANE/ QLD. 🔥

One of the best in the world — Kenny Dusseault — is coming to Southpac Strength.

Queensland 🇦🇺 breeds MONSTERS… but now it’s time to level up the science so our fighters can ELEVATE.

👊 Fighters. Coaches. Combat Athletes.
This is YOUR game-changer.

🚀 Comment “KENNY” for the link.

—
💥 Tag a fighter who NEEDS to be there 👇

Southpac Strength – September Highlights 💥

1️⃣ Junior Member of the Month 🌟
A huge shout-out to Atlanta for her maturity, focus and heart. She’s quickly become an invaluable part of our Junior Program.

2️⃣ Adults Member of the Month 💪
Congratulations to Sam, who joined us this month and immediately set the bar with his keen observation and ability to learn on the fly.

3️⃣ Fuel Your Training 🏋️‍♂️
We’re now an official VPA Wholesaler — stock up on premium protein and supplements directly through us to get the best products first.

4️⃣ The Come Up – 8-Week Transformation Challenge 🔥
Our Transformation Challenge is underway! It’s not too late to lock in, send your photos, and begin your journey.

5️⃣ Testing Week 🚀
Testing Week has kicked off and our new members are already posting impressive results. Keep showing up, keep pushing, and let’s raise the standard together.

6️⃣ Dusseault Down Under Fight Summit 🥊
Our two-day Fighters’ Strength & Conditioning Summit with Kenny Dusseault is now live. 📅 13th & 14th December – book your ticket now and don’t miss out 👉 [insert booking link here].

7️⃣ Coach’s Word 📝
September is in the books. Discipline isn’t about waiting for motivation — it’s about showing up, especially when you don’t feel like it. Small, consistent actions compound into massive results. Let’s carry that energy into October.

👇 Tap the link below :

8Week Transformation Challenge:

https://www.southpacstrength.com.au/

Dusseault Down Under Fight Summit booking:

https://events.humanitix.com/dusseault-down-under-2025

Registrations now live for
THE COME UP! 8-Week Transformation Challenge.

🔥 Two competitions running at the same time — Women’s & Men’s
💰 Current prize pool: $1,000 each (the more entries, the bigger the pool)
📅 Final entries close 26th October
🏆 Best Before & After wins

Here’s the link to get started:

https://www.southpacstrength.com.au/

Lock in your spot today and let’s go! 🚀

#TheComeUp #8WeekChallenge #SouthpacStrength

Registrations are live for THE COME UP! 8-Week Transformation Challenge.

🔥 Two competitions running at the same time — Women’s & Men’s
💰 Current prize pool: $1,000 each (the more entries, the bigger the pool)
📅 Final entries close 26th October
🏆 Best Before & After wins

Here’s the link to get started:

https://www.southpacstrength.com.au/

Limited Paces so Lock in your spot today,
and let’s go! 🚀

#TheComeUp #8WeekChallenge #SouthpacStrength

Southpac Strength 🔥Updated TIMETABLE🔥
Our schedule just got a serious upgrade. More classes. More structure. More chances to level up.

✅️Kids & Youth No-Gi
✅️Junior S&C
✅️Adults No-Gi
✅️STRNG, Battle Con, Xplosiv, Grapple FIT
✅️Private Coaching & Bookings Available

Whether you're building strength, sharpening skills, or raising warriors - there's a space here for you.

📍Goodna, 4300
📲DM us to lock in your 7-Day Free rial #SouthpacStrength
#4300Strong
#CombatConditioning #StrengthAndDiscipline
#TrainWithPurpose

💥 Why Strength & Conditioning Will Change Your Game 💥

Strength & Conditioning isn’t just about lifting weights. It’s about building power, resilience, and confidence that transfers into every part of life.

📊 Science-backed reasons why you should do S&C:
✔️ Overhead presses build functional full-body strength
✔️ Plyometrics increase explosiveness by 8–12% in just weeks
✔️ Rotational training boosts striking & throwing force by up to 20%
✔️ Interval training improves VO₂ max by 15–20%
✔️ Medicine ball throws can raise punch velocity by 10–15%
✔️ Kids who train develop stronger bones, coordination, and confidence
✔️ Core strength improves force transfer efficiency by 30%
✔️ Lateral training reduces injury risk, especially to the knees
✔️ Battle ropes develop both muscular endurance & cardio conditioning

⚔️ At Southpac Strength, we build athletes, leaders, and resilient humans. From kids to adults, beginners to fighters — this is where discipline meets performance.

🚀 Join our growing community. Become faster. Stronger. Harder to break.

#SouthpacStrength #DisciplineOverEverything #StrengthAndConditioning #CombatConditioning #4300Strong #AthleteDevelopment

August & Winter Wrap Up 🌱💪

This past season was all about consistency, milestones, and growth at Southpac Strength:
🏅 Member of the Month – Hyrum
🔔 Rock the Bell – Mariah
💯 First 100 Sessions Club – Kyle
👊 Junior Member of the Month – Preacher
🛡️ New Rashguard Release
🤼 Kids Nogi Growth
⚡ JNR S&C Programs in Full Flight

Winter tested us, but our community kept showing up and putting in the work. Now we step into Spring sharper, stronger, and hungrier than ever.

🔥 Coach Veets’ Call: If you’ve been watching from the sidelines, now’s the time. DM us today for your FREE 7-Day Trial and start your journey with Southpac Strength.

👨‍👩‍👧‍👦 10 Questions Every Parent Asks About Kids & Strength Training (Under 12) 🏋🏽‍♂️

Parents ask me all the time:
❓ What age should my kid start?
❓ Does lifting stunt growth?
❓ Will it make them bulky?
❓ How often should they train?

The truth is backed by science 👉 Supervised strength & conditioning for kids is safe, effective, and essential. ✅
It builds:
🔹 Stronger bones
🔹 Better coordination & speed
🔹 Injury prevention
🔹 Confidence & resilience for sport and life

This reel answers the top 10 questions parents always ask — in under 60 seconds. 🎥⚡

💬 Parents: what’s the #1 thing holding you back from getting your kids into strength & conditioning? Drop it below ⬇️

#YouthAthlete #StrengthConditioning #SouthpacStrength #4300Strong #JuniorAthleteDevelopment #SPSKids

The season might end, but the work never stops. 💥
Off-season is where champions are built.

Rugby Union 🏉 or Rugby League 🏉 — the game is collision.
Jiu-Jitsu teaches control in chaos.
Together—they create stronger, sharper athletes ready to dominate when the whistle blows again. ⚔️

Our community is growing fast—and we want YOU to be part of it.

👊 Stay sharp. Stay staunch.
📍 Southpac Strength – Goodna
⚔️ Off-Season Jiu-Jitsu for Rugby Union & League Athletes or just anybody wanting to get

👉 DM us about the Programs we run and how you can join the 4300 movement.

💥 MAXIMUM POWER, ZERO WASTE 💥
Most fighters think it’s all about hitting hard. But physics says different — it’s about force applied along the right line of force.
Get it right, and you land maximum impact. Miss it by just a few degrees, and you can lose up to 30% of your power. 📉

Training the neuromuscular system to deliver peak force exactly where it needs to go comes from ballistic throws, precision striking, and targeted stability work. 🧠⚡

Because in a fight… it’s not the punch you throw that ends it — it’s the one you land. 🎯

#PowerAccuracy #ScienceOfStriking #FightSmart #Biomechanics #CombatSports #BoxingTraining #MMAconditioning #AthleteDevelopment #VelocitySpecificity #FightScience

JULY RECAP 🔥 | Southpac Strength

From 51-session warriors to junior athletes grinding at dawn — July was full of wins, progress, and community energy 💯

💥 Member of the Month: Vanu
🥋 Kids Jiu-Jitsu standout: Mason
🎯 Rock the Bell Winner: Kyle
🏋️‍♂️ Testing Week ✅
🏉 Goodna Eagles U12 putting in work
🎉 Kids Block Party at the movies
🏆 Lima repping strong for Ipswich Diggers
🆕 NEW Junior S&C classes launched (ages 10–13)

📅 Tues & Thurs 4PM | Fri 7AM

Let’s keep building. Let’s keep showing up.

DM us for more details!

#SouthpacStrength #StrongerTogether #JuniorAthletes #43Strong #cyberpunk #CommunityDriven #SPSRecap

R.I.P – Rep • It • Properly
This one’s for my father — a master carver who didn’t just shape wood…
He shaped my legacy.
His hands told stories. His silence held strength.

Now I rep him through action.
Through how I raise my kids.
Through how I live, love, and lead.
Because our greatest tribute isn’t in words — it’s in how we carry the name.

The greatest art pieces aren’t in galleries.

Fly high, Dad. I see you in my dreams.
Ofa atu moe hufaki.
Famili Forever.

#RIPRepItProperly #SonOfAnArtist #SouthpacStrength #BloodlineStrong #DisciplineOverEverything #LegacyLivesOn #PasifikaPride #FamiliForever #GreatestArtIsLife #BuiltFromMana #CreateWithPurpose #dads #tonga

📜 Self-Doubt Meets Affirmation

Self-doubt isn’t truth — it’s noise.
And every time you speak life into yourself, you silence it.

🧠 Research shows that daily affirmations activate the brain’s reward system, helping rewire negative thought patterns and strengthen your identity.
The Stoics called this praemeditatio malorum — the practice of preparing the mind with reason before chaos can take root.

🕊️ Rest in Power, Fiji
Thank you for all the positive music over the years. Your voice was medicine to the soul. JAH bless. 🌺

#OvercomeSelfDoubt #DailyAffirmation #HereIAm #TrainTheMindFirst #StoicMindset #JBoog #Fiji #MorningRide #PasifikaPower #DisciplineOverEverything #SouthpacStrength #WarriorOfLove #MindsetShift #RewireYourBrain #IslandWarrior #SpeakLife #CombatTheNoise #BuiltNotBorn

🥊 THE SCIENCE BEHIND 1-MINUTE FIGHTS 🔬

These backyard scraps aren’t about looking clean — they’re about staying relentless.
60 seconds. No kicks. No breaks. Just hands.

💥 You need:
⚡ Quick energy (lactic system)
⚡ Volume & Output >

Train like a weapon — short, sharp, and ready to fire when the bell rings.

🎯 Tag a fighter who needs to feel this heat.

#SouthpacStrength #1minutefight #gastank #backyardfights #FightScience #danhooker #FastHandsWinFights #Back #southpacstrength

Block 2 complete. Testing Week revealed the truth—no hype, just feedback.

Block 3 begins now. New focus. New intent.

We move forward with discipline, not noise. Small hinges. Big doors.
Let’s keep showing up.

#SouthpacStrength #Block3 #DisciplineOverEverything #StoicStrength #PasifikaPower #KeepBuilding

End of Block 2 Testing Week in full swing. 📊
Strength. Power. Speed. Endurance. Measured.
We don’t guess where we stand—we test it. We record it. We build from it.

This is how we level up, block after block.
Test. Record. Level Up.

#SouthpacStrength #Block2Testing #DataDrivenProgress #DisciplineOverEverything #43Built.

Test. Record. Level Up. 📈
Weakness hides in the unknown.
When you test yourself, you face truth.
When you record it, you build the blueprint.
When you level up, no one can deny your progress.

Stop guessing. Start measuring.
#TestRecordLevelUp #SouthpacStrength #DisciplineOverEverything #43Built #StrengthInNumbers”**

Concise. Powerful. Actionable.
Let me know if you want it more stoic, humorous, or raw.

Southpac Strength was built to grow people, not just muscles.

Kids. Youth. Adults.
All rising through discipline and community.

If you're ready to lead yourself—and others—forward,
DM us for a 7-day trial.

#SouthpacStrength #4300Strong #CommunityFirst #DisciplineOverEverything #StrongerTogether

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

@southpacstrength

Thanks to our
Sponsors

This is your comeback story — make it legendary

THE COME UP

LADIES CHALLENGE

FELLAS CHALLENGE

Registrations Closed Stay tuned for details about our next challenge!

your come up startsnow!

TRAINING

NUTRITION

SUPPORT

INVEST IN YOUR FUTURE SELF TODAY

THE COME UP

FOUNDATION MEMBERS

ONE TIME PAYMENT

$69

THE COME UP

ONLINE ONLY

ONE TIME PAYMENT

$79

THE COME UP

MEMERS ONLINE ONLY

ONE TIME PAYMENT

$79

Eligible for Southpac Strength Members and their immediate household members

THE COME UP

ACCESS PASS

ONE TIME PAYMENT

$179

THE COME UP

ACCESS PASS

ONE TIME PAYMENT

$199

Eligible for Southpac Strength Members and their immediate household members

THE COME UP

ACCESS PASS

PAYMENT PLAN

$79+

4x instalments of $40

Total $239. First instalment due at registration

Frequently asked questions

How do I register for THE COME UP Challenge?

When does the challenge start and finish?

Do I need to be a member of Southpac Strength to join?

What is the last day I can enter?

Can I choose my own start date?

​

Follow us on Instagram

Thanks to our Sponsors

FELLAS
CHALLENGE

Registrations Closed

Stay tuned for details about our next challenge!

your come up
startsnow!

FOUNDATION
MEMBERS

Thanks to our
Sponsors