Adam Clarke Up n Adam Performance Training

MONDAY MORNINGS ARE BACK ❤️❤️❤️
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I am excited to write this Monday program to be delivered by these 2 mystery trainers ….?
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Bookings are essential for numbers , we can’t wait for Monday
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https://apps.apple.com/au/app/bookfit/id1008047583

Junior Girls Academy

Photo 1 - How we think it looks … ☺️

Photo 2 -The reality of our junior girls sets 🤣

In all seriousness this group (2 missing ) is such a rewarding process , their improvement in the gym , their willingness to learn & be vulnerable , the infectious energy , the laughs & fun they bring has such a positive vibe on us all !

The most powerful interaction is their mixing & training with our adult community on a regular basis on the gym floor , people who they look up to & are motivated by , very powerful positive stuff 🧡

Thank You 🙏🏽

Over the last few years he has made some valuable contributions to what we do .

We thank him for his great work with our community.

Go well on your future endeavours .

‼️ I will have further information soon on
Mobility Sessions
Monday S&C
Please check the app team

🧡 Thanks

20KG Heavier , Climbing Stronger , Fuelling Better , Feeling Better .Leading the king of the mountain , Been in most attacks off the front 🔴⚪️ ⛰️
Not sure how he will go on the big days coming , but the lessons are there in this story .

Leaner is not always better , strength & energy availability through correct strategy of fuelling.

We us qualified Dietitian’s , we see dramatic performance improvements when you dial this in

Book online to see a dietitian at our facility

https://www.upnadamptphysio.com/?gclid=Cj0KCQjws560BhCuARIsAHMqE0Gop5dwqxWvSb8kyKeMxrzUQhzTNzEdYSKHUuJHhCi0VKWD5EGbnKgaApmAEALw_wcB



https://www.abc.net.au/news/2024-07-06/tour-de-france-cyclist-gains-20kg-to-become-king-of-the-mountain/104066914?fbclid=IwZXh0bgNhZW0CMTEAAR3IVjYpJ03n3SYkjqeB_qvENbbjWkU0Dx4eJGlaWNfgN0ZVsMG2ZcA_TUQ_aem_oSny-AEbwnh8KeSNazRzlw

'It is quite sick': Tour de France rider's eating issue acts as warning for others Obsessed with being as light as possible, Tour de France cyclist Jonas Abrahamsen went to extreme lengths to stay skinny. He's since put on 20kg of weight and is cycling better than ever.

MAKE UP SET TONIGHT 6.45PM Monday

🔥 Athletic Strength 🔥
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Any of our attendees across our 4 Huge classes a week can attend !
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Followed by a short break , before block 3 kicks off in a few short weeks .
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💥 FYI block 3 is 60% FULL across all 4 classes andddd….
did you know any athlete has the flexibility to attend any of the 4 classes on offer to best suit their life schedule giving them the flexibility & opportunity to stay consistent ❤️ hitting every set weekly .

https://www.upnadamptphysio.com/

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Athletic Strength a program not only for runners BUT also any Athlete across any discipline that wants to do more of what they love but stronger & happier no matter what day they choose to come .

🚀 Monday 5.30AM 🚀. S&C

The secret of your success is found in your daily routine …. 🔥

We will see you in the morning 💪🏽

BLOCK 3 selling quick !!!

When the minor work becomes the MAJOR work
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Doing the pre hab work instead of being in re hab gives you the opportunity to lay consistent blocks of training meaning results & more of what you love doing .
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A program keeping you disciplined & structured for 75 mins a week for 8 weeks making you do the dirty work we ALL have to do , why not have some fun & get it done ✅
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4 classes to choose from a week !!
Book below as I said filling quick a month out 😱

https://www.upnadamptphysio.com/

Adam Clarke Up n Adam Performance Training PERFORMANCE TRAINING & PHYSIOTHERAPY. Adam Clarke, Darren Glendenning and Grant Beatty.We strive to bring to the community a quality service, aimed at optimising your level of health & well-being

Looking forward to once again having a huge Upnadam presence at this event .
The magical trails in which we have run vert n dirt on and is the majestic property of our very own Chris Haze .
Oh and it’s just a touch challenging !
Get on it team

Experience the magic of sunset on the trails and camping with friends. Looking for the early bird discount? Register before 15 June! https://my.raceresult.com/274914/registration

Without committing you will never start .

BUT more importantly without CONSISTENCY you will never finish .

The best time of year to train is now ! You never regret a sesh this time of year 🥶 🧡
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Training for an event ? , strength is a vital component of that preparation-

Dates have been released EARLY to cope with demand for our extremely popular 4 class option Athletic Strength block-

Prior planning & preparation yields results, mark the dates in your training plan , bookings can be made via the website

https://www.upnadamptphysio.com/

MASSAGE !!!!!!

To help you with your recovery there will be $60 1/2 hour recovery massages available Wednesday & Friday this week.

Do yourself & your hard working body a favour. Jump on & grab one ☝🏻 🥇

https://www.upnadamptphysio.com/?gclid=Cj0KCQjw6auyBhDzARIsALIo6v-PiZyemApyqnjm9AAVeUwYzWKs6ZPFWsK6gKFASJr3jC-sWWbSObQaAlfJEALw_wcB

So Proud Of You All !!!
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What a weekend for you guys making memories in the mountains, it was a big couple of days tracking you all 🍻 🤪
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Congratulations from all the Upnadam crew & thanks for chosing us to help with the journey!
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Great week to book a massage , lock in a physio appointment to address niggles .Recover well team .

🚀🚀🚀 UTA MASSAGE SPECIAL 🚀🚀🚀
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WOW check this out 👇

# Promo for UTA tapering # #

1/2 hour pre-event massage $60

Help keep your taper plan on track & fine tune your UTA bound fitness with an Up n Adam Sports Massage.

As part of your “active self care to assist recovery & muscle repair”, massage will :

- help that ‘heavy leg’ feeling & reduce muscle soreness & tightness
⁃ assist with training recovery & event prep
- just feel good & help with stress & anxiety

There’s 5 times available for tomorrow, jump online & grab one now.

9.30, 10.45, 12 noon, 1.15 & 4pm

Book here 👇

https://www.upnadamptphysio.com/

UTA - we have 51 Athletes who use the services of Upnadam to get themselves in peak shape for the blue mountains event 🧡 it’s an exciting week for you guys & we are pumped for you !!

Thought this might be a good article for a few of you .

What To Do When Your Taper Doesn’t Go as Planned

Even the most meticulously planned taper can go awry. Here's what to do if (when) the week leading up to raceday goes haywire.
Tapering is the icing on a cake baked from countless hours of race prep and laser-focused training. It’s the time when final preparations are made, fitness is fine-tuned, and fatigue is diminished. It’s also a time when, given an athlete’s proximity to their race, can be fraught with hurdles and roadblocks if and when things don’t go as planned. Even the best training can be derailed if the taper isn’t executed properly. So what can you do to manage these inevitable tapering challenges?
More Fatigue than Expected

Every athlete wants to be as fit as possible going into a race. This means trying to execute the appropriate workouts, at the right time, to prepare the body for the rigors of race day. But for some athletes, the fear that insufficient fitness has been gained causes them to “cram” fitness well into their taper period.
But if you find yourself in a position where you’re close to race day and feeling more fatigue than expected or desired, all is not lost. First and foremost, prioritize rest over all else! Regardless of the tune-ups or shake-outs scheduled, no amount of effort is going to compensate for an over-fatigued body on race day. Instead, work on stretching, foam rolling, and active self-care to try and assist recovery and muscle repair.
As always, you’ll also want to focus on proper sleep, hydration and nutrition to give the body the tools it needs to recover. While skipping planned workouts may seem stressful, know that rest will be what gets you to the start line as healthy and fit as possible.
Schedule Doesn’t Go As Planned

Any athlete knows that even the best-laid plans will change when it comes to balancing life and training. The taper period is no less susceptible to these disruptions, and every athlete will eventually experience an unexpected event that will cause the original taper plan to change. When this happens it’s important to know what to prioritize so that race preparation remains on track.
First, rest days should always take priority. During the taper, the bulk of an athlete’s fitness should have already been gained, so squeezing in final workouts typically only serves to add more fatigue than necessary. Then, depending on how prolonged the disruption is, prioritize any workouts deemed critical or necessary, like sessions scheduled to finalize race day set-up or gear selection—these final touches shouldn’t be skipped.
As you get closer to race day, remember that individualized interval workouts become less important than rest and mental preparedness. One of the biggest, and most often overlooked side effects, of a disrupted schedule is the mental component. Make sure you’re dealing with these changes mentally and emotionally to ensure you’re 100% prepared for race day.
Fitness (CTL) Lower Than Predicted

As mentioned earlier, the goal of every athlete is to come into race day with as much fitness as possible. We can quantify this fitness with performance metrics like Chronic Training Load (CTL). CTL tells us how much fitness an athlete has at any given time. The goal of the taper is to keep CTL as high as possible while minimizing Acute Training Load (ATL), and bring Training Stress Balance (TSB) into the positive.
This process is often as much art as it is science, but the key to a productive taper is to not prioritize CTL above all else. This “fight for fitness” only serves to produce an ATL that’s too high, and Form (TSB) that’s too low. While a high CTL can be a good indicator of overall fitness and race preparedness, too much fatigue and bad Form can derail a race much easier than a slightly lower CTL than planned. If at all possible stick to your taper plan regardless of how CTL is tracking. The taper is not the time to be gaining fitness, but rather allowing your body to come “into form” so that it’s ready to race.
The taper can be a tenuous time for many athletes as they try to balance fitness, fatigue, and mental preparation. Much like the training that leads up to the final taper, these closing weeks and days require focus and perspective. Whether you experience schedule mishaps, feeling overly fatigued, or not seeing the level of fitness that was planned, any number of circumstances can force you to adjust. But if you consistently lean towards rest and recovery over fitness, even a less-than-optimal taper can be rewarding come race day.

Happy Mothers Day To All Our Amazing Mums .

https://www.upnadamptphysio.com/?

Athletic Strength Athletes it is a 6.45pm start
Tonight .

Hey Team ,

Please check the app for what sessions are on or off over the next week .👍

Head to the bookfit app

https://apps.apple.com/au/app/bookfit/id1008047583

Failure to book in may result in a performance review with these 2 blokes 🗣️😳😜

MASSAGE @ UPNADAM 😁
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Due to popular demand we are excited to announce along with Wednesday the AWESOME Katheryn will have appointments AVAILABLE FRIDAYS 👍
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The perfect day for muscle flush outs , end of week resets & body maintenance for some big events coming up .

Book via the website

https://www.upnadamptphysio.com/?gclid=CjwKCAjw8diwBhAbEiwA7i_sJddRewZMw4ApOANIHl_0qcBerjJpMZrDRc1rwhX28kP86PqxlxIIAxoC7yIQAvD_BwE

Make up session -
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TONIGHT-6.45PM MONDAY APRIL 8TH
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Anyone from any of the 4 classes is welcome to join in the fun !!!
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Also the next block of terms are selling FAST

https://www.upnadamptphysio.com/?gclid=Cj0KCQjwiMmwBhDmARIsABeQ7xS1uqiYLOAN1UodEoYdscSWa0EibLHGPA5Xs8IjFwm0ciaGXNDGHwgaApOrEALw_wcB

MONDAY 5.30AM IS BACK TOMORROW ❤️
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Start your week with movement, strength & conditioning 😄