Strength Training For #endurance Performance: The Short Game . Adding strength training to your training programme can improve endurance performance by 1️⃣ Improved running economy 2️⃣ Improves anaerobic capacity 3️⃣ Reduced or delayed fatigue during race 4️⃣ Improved maximal speed

Friday #workout 🏋🏼‍♂️ . 21-15-9 Deadlift Bent Over Row Press Up Squat Rest 4 Minutes 18-12-6 . #follow Like and Share Our Post . Tag your friends and scores below 👇🏼 . #thepapeffect #strengthandconditioning #strengthtraining #conditioningtraining #strength #conditioning #fitness

#humpday Workout🏋🏼‍♂️ . Every 4 Minutes (3 min on, 1 min rest) For 5 Rounds 21/21 Alternating Lunges 15/15 DB Snatch 9 Burpees *Remaining Time in 3 Minute Window, Max Air Squat . Follow, like and share our post! . Tag your friends and scores below 👇🏼 . #thepapeffect

Strength Training For #running Performance . Common myth with strength training for running should consist of high rep, low load . This is incorrect and it is reported that greater performance benefits are seen with heavier loads and reps! . #thepapeffect

Tissue #healing Times 🤕 . Continuing with our ACL stream, We Move into Phase 2 of the Melbourne ACL Guidelines . #thepapeffect #acl #aclrehab #sportsrehab #rehab #strengthtraining #strengthandconditioning #neuromuscular #guidelines

#humpday Workout 🏋🏼‍♂️ . 30-30-20-20-10-10 Bear Crawl (distance in Meters) Reverse Lunges each leg Broad Jump (distance in Meters) . Example Round 👇🏼 30m Bear Crawl, 30 Reverse Lunges each leg, Broad Jump for 30m . Follow, like and share our post! . #thepapeffect #dailyworkout

Training For Muscular #strength . Check out our tips to help #train muscular strength . 1️⃣ Intent: Maximal 2️⃣ Rest Between Sets: 3-5 min 3️⃣ Intensity: 1-5 Reps 4️⃣ Rest Between Workouts: 24-48 hours 5️⃣ Training Volume: 4-5 Times . #follow like and share our post! . #thepapeffect

Energy Systems . Here is a quick summary of the three major energy systems used when we train 🏋🏼‍♂️🏃🏼‍♂️ . Please follow, like and share our post! . #thepapeffect #strengthandconditioning #physiology #energysystems #weighttraining #running

#humpday Workout 🏋🏼‍♂️ . 150 Rep Challenge . Complete 150 Reps of Both Jump Squat and Reverse Lunge . Example Rep 1 Jump Squat into 1 Reverse Lunge each leg = 1 Rep . Please #follow , like, share and post your times below! 👇🏼👇🏼 . #thepapeffect #bodyweightworkout

#muscle Types . Here’s a simple summary of the different muscle types with our body . Keep your eyes on future posts where we talk about energy systems, training and the impact for each muscle type . Please follow, like and share our post! . #thepapeffect #anatomy #physiology

Friday #workout 🏋🏼‍♂️ . Second session of our #bodyweight stream sessions throughout July . 3 Rounds 12 Burpees 24 Air Squat 12 HOG Press Ups 24 Jumping Lunges . Please follow, like, share and tag your times! . #sport #training #trainingday #friday #outdoortraining #outdoors #summer

#HumpDay Workout . Throughout the month of July we will be posting #bodyweight workouts that challenge you with the summer theme . Kicking off July with a 15 minute AMRAP 1/1-2/2-3/3-4/4.... Burpee Reverse Lunge . Example round will be: 1 Burpee, 1 Reverse Lunge Each Leg

We’re back! After a long hiatus, we’re finally back on Twitter. Please like, share and follow for more posts around S&C, Rehab and more!

🗣 Piece of gold from Vernon Griffith And if you’re not following him, we suggest you do! ❗️Force produced in the weights room should be transferrable to the field, key aspect when programming for performance #ThePAPeffect #StrengthAndConditioning #Sports #Performance

CrossFit 🏋🏼‍♂️🏋🏼‍♂️ As the CrossFit open is currently underway with the games just around the corner, how many of you guys are taking part or watching?? Head over to our Instagram and Facebook for more information on the infograph #ThePAPeffect

Key focus when returning to play/performance with athletes 💪🏼👏🏼 #ThePAPeffect

Concurrent training🏃‍♂🏋‍♀ Here’s some useful information regarding concurrent training, and how coaches might implement it - based on current research👀 #ThePAPeffecf 2/2

Concurrent training🏃‍♂🏋‍♀ Most sports require a concurrent training model to be employed in order to develop multiple physical qualities simultaneously. 🤽‍♂🏂🤼‍♀⚽🏉 e.g. rugby requires adequate strength and power🏋‍♂ underlined with capable aerobic capacity 🏃🏼‍♂️ 1/2