This time of the year with returning after a few months break, high running loads & firm grounds; sore muscles & joints are a fairly common occurrence. Properly preparing your body to handle the load of training and impact can help keep you on the park for longer, training harder which will lead to better fitness & performance in the long run.  Read More

Recently my mother-in-law sent me an article entitled; “Heart attacks of the mega-fit: how safe is extreme sport?” with the sub-heading of: “We don’t just go for a jog any more – we train for a marathon, following in the footsteps of the greats. But when top athletes collapse from heart failure, we start to wonder: how safe is this growing culture of extreme sport?”.

The catalyst of this suggestive headline was the early and tragic death of Dean Mercer, a triathlete and winner of the World Oceanman series and the Coolangatta Gold. Mercer had suffered an acute cardiac arrest on his way home from an early morning training session at a local surf club.

I am always bemused that when someone dies running a marathon it makes the news, but the overweight, stressed-out alcoholic who has a heart attack at home is nothing to be concerned about. The comments from the article range from those using Mercer’s death as an excuse to be lazy (at least that's the way I read their ideas but I'm a cynic), to the undertone of; "good god we must protect these endurance athletes from themselves,”. The most interesting concept discussed was that Mercer was completing endurance events as a health based activity compared to the performance based ritual of self-gratification. The myopic "health-based" view of aerobic/endurance activity is always amusing.

I will bypass discussing the enlarged athlete's heart since, for most of us, there's nothing to be done about it now: too late. But I immediately seize the idea that athletes do their sport or train for it with health as the objective. I submit that many people do sport or train to tame demons, to measure themselves against their fellow man or to compare their current and former selves, to prove what is possible when one doesn't get crushed beneath the wheel of somnolence and routine and the status quo, etc etc.


I digress, the article did completely turn its viewpoint around when they brought in an actual expert, Dr Andre La Gerche, the leader of sports cardiology at the Baker Heart & Diabetes Institute; who expressed that he has no idea what had happened to Mercer, or what specific factors were at play in his "cardiac event". No one does.

My mother-in-law’s response to this; “I guess my takeaway is that people should get themselves checked by a doctor before undertaking those sorts of activities?”

My response: I am more concerned with testing the overweight/works stressful job/too many hours/hypertensive/smoker/poor diet/high cholesterol/inactive individual(s). All of which have been proven multiple times by different peer reviewed research to be major risk factors to cardiovascular health – and all are gradual processes; much like training for an endurance event.

I imagine Mercer had been training and competing in endurance events for years, potentially decades. He didn’t (and couldn’t) just wake up one day and decide to complete a triathlon.

If Mercer had smoked, or was overweight and sedentary (or did any of the above mentioned things that do cause heart disease/failure) they would most likely have been accepted as the reason as to why he died and no one would be questioning whether or not he should have been tested before smoking/eating terribly/over working/not exercising as these are lifestyle choices… much like training for an endurance event.

The heart is like any other muscle and the more we work it positively (exercise) the stronger and more efficient at pumping blood around our bodies it becomes. A stronger heart has to beat less to pump blood (stronger pump = more blood per beat) therefore less stress is placed on the heart every moment of our lives (See: Eustress Vs. Distress).

Mercer may have had an underlying heart condition that could have been his cause of death. Where if he smoked or drank excessively or was overweight no one would have bat an eye when he died.

Here is a list of things that have been proven to prevent heart disease/failure:

  • Don’t Smoke
  • Maintain a healthy weight (achieved via physical activity and healthy eating)
  • Manage your blood cholesterol (achieved via physical activity and healthy eating)
  • Manage your blood pressure (achieved via physical activity, healthy eating and having a non-distressful lifestyle)
  • Manage diabetes (achieved via physical activity and healthy eating)
  • Limit alcohol intake
  • Look after your mental health (See: Exercise for Mental Health)

In summary; exercise, don't smoke, drink responsibly, don't eat processed foods, limit stressors in the workplace and at home etc etc.

It is a terrible tragedy that Mercer died so young, but more so it’s a tragedy that we are more concerned with the wellbeing of endurance athlete’s health and not the thousands of inactive overweight people who are truly at risk of heart disease and/or failure.

Endurance athletes and strength athletes are about as far apart on the fitness spectrum as you can get in many aspects. Generally they will never cross paths, as endurance athletes (runners, cyclists,triathletes) tend to spend the majority of their time in the great outdoors, soaking in the weather and moving constantly to get their heart pounding. Strength athletes more often than not spend hours in the gym lifting heavy things to get build aesthetics, size, strength & power. The closest they come to doing cardio in walking the barbell back from the squat rack. While the first 2 objectives of strength athletes will serve little purpose to the endurance athlete, the second 2 - STRENGTH & POWER should be of particular interest as when implemented correctly can be an absolute game changer for your endurance performance.

There have been numerous studies that have found that a structured strength program will have multi faceted benefit for endurance athletes. With some of the key areas of improvement being.

  • Improved exercise economy
  • Improved maximal speed
  • Improved lactate threshold
  • Decreased injury risk
  • Increased neuromuscular efficiency


Concurrent endurance and heavy strength training can increase you running speed and power output at VO2max or the time to exhaustion at maximal running speed or cycling power output (Ronnestad & Mujika, 2014). So not only will strength training help you to increase the maximal pace you can run or cycle at. It will also aid in increasing the amount of time you can spend at those higher intensities = move faster for longer.

There are various reason why this will occur:

Strength training has a strong association to increasing neuromuscular co-ordination (Salehzadeh, 2015). With every step you take your brain has to send the signal to your muscles to contract & move your limbs. Strength training can be responsible for improving the “reaction time” and specificity of these signals resulting in more efficient movement.

Studies have also suggested a faster rate of force development (speed) as result of undertaking a strength training protocol (Vikmoen, 2017). This will enable the endurance athletes to be able to move at faster at given intensities and is perfect for kicking things up a gear in the race to the finish line.

These improvements also result in a improved energy efficiency during exercise. So your body will expend less energy in order move at the same pace. This becomes especially important the longer the distance of your event or training.

Research indicates that 2 x strength session per week facing on maximal force production performed concurrently with your endurance training program is sufficient to provide the benefits associated with strength training. (Berryman, et al 2018). Weight gain can also be an area of concern for many endurance athletes when performing strength training. However given the low recommended volume of strength work in combination with a high volume of endurance training you will still be undertaking. This will not create the right conditions to generate significant mass gain through strength training protocols. Also with the correct programming sets & repetitions you can make the strength program specific to increasing strength without building muscle mass.

To help you get started we have put together a basic 2 day a week strength training program for endurance athletes, if you have any questions on how to get started be sure to get in touch.

Day 1 - Strength

Day 2 - Strength / Power

General Warm Up

5 Minute Sled Walk @ 30% Bodyweight (BW)

Mobility (Dynamic)

General Warm Up

5 Minute Sled Walk @ 30% Bodyweight

Mobility (Dynamic)

Specific Warm Up

Goblet Squat 2 x 10 @ 8-12kg

Glute Bridge 2 x 15 (BW)

Single Leg Deadlift 3 x 5 (BW)

Band Pull Apart 3 x 12

Specific Warm Up

Kettlebell RDL 3 x 10

Bulgarian Split Squat 3 x 5

Band / Cable Hip Extension 3 x 12

Band Row 3 x 20

Pull Up 2 x 3/5

Main Workout

Box Squat 5 x 3 @80% (RPE 8/10)

Inverted Row 5 x 10 @ BW

Main Workout

Rack Pull 5 x 6 @70% (Focus on Speed)

Box Jump 5 x 3

Supplemental 1

Kettlebell Swing  3 x 20

Sled Push 3 x 15m @ 1-1.5 x BW

Push Up 3 x 10

Supplemental 1

Med Ball Throw 4 x 5 @ 5-8kg (for max dist)

DB S/A Push Press 4 x 8 @ 8-15kg

Supplemental 2

Turkish Get Up x 20 @ 8-12kg

Supplemental 2

S/A Plank Row  3 x 8

Hanging Leg Raise 3 x 5

Hollow Rock 3 x 30 sec

Cool Down

Foam Roll & Stretch

Cool Down

Foam Roll & Stretch


** This program is intended as a guide only. You may need an individualised program for a more specific program to cater for your needs. For help with these exercises head to our YouTube channel for some demonstration videos**



Berryman N, Mujika I, Arvisais D, Roubeix M, Binet C and Bosquet L. Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis, International Journal of Sports Physiology and Performance, 13, 1, (57) 2018

Salehzadeh K & Ghorbanzadeh B. Effects of Strength Training on Neuromuscular Coordination in Male Pool Players. Journal of Applied Environmental and Biological Sciences. 5. 1-1. 2015

Vikmoen O, Rønnestad BR, Ellefsen S, Raastad T. Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes. Physiological Reports. 5(5) 2017

tiny gains
When it comes to your bank balance compound interest the greatest concept you have ever heard of. Imagine, earning extra money on the money you have earnt.

But there is a tangible outcome for this. You can actually see the numbers going up and increasing marginally day to day, week to week or month to month.

When it comes to your body and your health those improvements aren’t as tangible. You can’t see most of the improvements that happen on a day to day basis, you are living the change, so each day you wake up you just feel like you.

But if you were to wake up 6 months from now and everything just magically felt 10x better you would notice that difference right away.

Just because you don’t feel different to how you did yesterday doesn’t mean you aren’t a whole lot different to how you were 6 months ago.

If you want to be 10% better in 6 months time. Start by adding that extra 1% a day now. And in time the little things add up to make BIG differences.

Focus on making subtle changes every day.
- Do 1 more rep
- Go to bed 5 minutes earlier
- Eat 1 more fork of vegetables
- Stretch for 10 seconds more
- Walk 50m further
- Read 1 more minute
- Learn 1 more thing
- Ask 1 more question

You can never have enough variations of pulling exercises and this one is a ripper. The pendulum row allows you to work on not only stabilising through your hips, and abs but it is also a great way to add some dynamic resistance to your pull work.

We aim to add in a minimum of 1 pulling movement for every pressing movement we program.

This variation is exceptionally good as when you pull the pendulum up, the load will actually increase adding more resistance at the top of the movement. Similar to adding bands or chains to the load.

This type of dynamic resistance is often neglected for pulling movements but should definitely be implemented regularly.

This is great power exercise you can implement as a part of your accessory work or when equipments is limited.

It can be great to help develop speed and power in the first few steps of acceleration as well as teaching the athlete to generate power from the ground & hips for any throwing sports (baseball, cricket, javelin, boxing).

Start with your feet level and the ball in one hand, step forward with your opposite leg. Then driving through the rear foot launch the ball as hard as you can into the wall.

Repeat 5-8 times on each side.

Team sports often involve being able to produce power in different direction in a short period of time.

This sequence is perfect for getting the body used to generating and absorbing force repeatedly.

To get the most out of this you should still try to transition from one movement to the next as fast as possible while generating the maximum force possible.

So slam as hard as you can, throw as far as possible and accelerate as fast as you can.



The strongest of teams all have one thing in common, and its something that cannot be brought, given or forced. Only earnt.

TRUST... it can is defined as the 'firm belief in the reliability, truth, or ability of someone or something.'

Trust is the key component to any successful team, you need to be able to have the confidence that the people around you will not only have your back but are capable of doing the tasks they are supposed to, to allow you to effectively complete your responsibilities. There are always going to be situations where personalities clash, people may not get along but it is essential that they trust that everyone will hold up their end for the "machine" to keep working.

Just like a muscle in order for trust to be built it needs to be worked at regularly and when it is broken it can take a long time to repair.

For this reason team building activities have become big business as they can be great for helping your sport team, workplace or community group become more cohesive, develop deeper bonds, enhance culture & of course build trust.

There are numerous ways to expose your team to this, but the best methods will always be activities that require the individuals in your team to (as mentioned in the definition above) test the reliability of those around them. For that reason these need to be tasks that cannot be completed alone; that place pressure and reliance on your team to contribute and get things completed for the benefit of someone other than themselves. The best of these will often involve making your job more difficult to ease the pressure on another member of your team. As well as helping individuals realise that it is easier to accomplish more with the assistance of others.

The gym can be a great place to help foster this environment, work outs like team relays & partnered workouts place an emphasis on everyone contributing to the best of their abilities. It requires you to rely on people to put the effort in, in a low stakes environment which can then be transferred to the real world. Even people who are generally uninterested in fitness related pursuits will try harder as they know that the person next to them is relying on them to finish.

This helps to flex the trust muscles between members of your group and like any other muscle the more the often muscles are worked the bigger and stronger they will grow.

Some of our favourite team building workouts/exercises we use in the gym include:

5000m - 10000m Ski Erg Relay

In teams of 3-5 choose a set distance of between 5000m-10000m to compete as fast as possible, the person on the ski will change every time another member of the team completes a 15m sled push. Continue rotating through this until the set distance has been completed
(15-45 minutes)

30 - 10sec Squat & Hold

As a team of 2-100. Complete 30 seconds of squats immediately followed a 30 second squat hold, then 25 seconds of squats & a 25 second squat hold, continue this pattern down to 10 squats & 10 a second hold. If any one stands during the hold portion the exercise starts again. The emphasis should be placed on a high level of communication, encouragement & motivation between the group.
(3 - 15 minutes)


In teams of 2; complete 3 rounds each of a 250m Row + Kettlebell rack hold. P1 - Row as fast as possible, P2 - hold 2 x kettlebells in the rack position in front of their chest. P2 should not place the kettlebells down until P1 has finished the whole 250m. Change until both people have completed 3 rounds of both exercises. 

(6 - 10 minutes)

These types of situations are also great for establishing who the leaders amongst the group are. The people who are selfless, encouraging, motivating and solve any problems that may arise.

Get in touch for more information on hoe to implement team building sessions for your workplace or sports team.

This is not a ‘yes’ or ‘no’ question. On the surface they may seem to be the same thing, but in reality they are very different. One isn't necessarily better than the other it just all comes down to what you are looking to get out of your time spent in the gym.

Training; is generally geared towards long term strength & fitness development. It requires the understanding that one session leads into the next, then into the next and follows a program built around developing the specific movements, muscles groups and energy systems that are appropriate for your goals. It requires consistency over a prolonged period of time to get sustainable results; and therefore should also include an emphasis on injury prevention and progression over time that can be customised to your individual needs.

Exercise; is great for people who are wanting to get moving. The results of exercise are focused on the short term, with the goals not moving too much further than each individual session. Burning ‘x’ calories per session, hitting ‘x’ heart rate or as simple as just having fun with movement and being active. The day to day plan can be a little random with little or no attention paid to the long term structure of the program and can generally be programmed on mass with generic movements for multiple people.

So which one is better than the other? It all comes down to you. The key will always be context.

What are your goals? Why do you workout?

Specific goals require specific training. Generic goals don't require a plan they just require movement.

The choice is completely yours.

When the pressure comes the person who goes the extra mile in training will be the person who can handle it under fire. The aim is to do more than what is required or what is expected. It is the unexpected that leads to the exceptional. Read More