Endure Performance in Brisbane, Queensland, Australia | Personal coach

Endure Performance

Locality: Brisbane, Queensland, Australia

Address: 36 Brookes Street, Bowen Hills 4006 Brisbane, QLD, Australia

Website: http://www.endureperformance.com.au/

Likes: 1527

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• Gym/Physical fitness centre
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• Personal coach
• Fitness trainer

25.01.2022 COMMUNITY . People may join for the coaching or programming but feeling part of a community is what will keep them coming back! . Deadlifts Bench Press Finished with incline glute bridges, plank shoulder taps and RB clams!... . The only thing better than our programming and coaching is our crew! . #endureperformance #furtherfasterstronger #stronggoeslong #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

24.01.2022 GOT CHIN UP GOALS? . Try this eccentric chin up variation demonstrated by the small and mighty @kat_krosch! . Perform the eccentric slowly and with control, then use your feet to assist you on the way back up. ... . If you are wanting to build up to a Bodyweight chin up, start with assisted chin ups (bands, machine, legs) and eccentric. Pair those with other lat and bicep exercises like rows, deadlifts, curls and pull downs. . The rings in the variation shown in the video could be substituted for a barbell in a squat rack. . #endureperformance #furtherfasterstronger #stronggoeslong #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #endurance #prehabdontrehab See more

24.01.2022 PB | 2 x 160KG HIP THRUSTER @braddalrymple . It’s getting tight at the top! Welcome to the 150kg+ crew Brad!! . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab

24.01.2022 PB | BENCH PRESS @kat_krosch . A very solid PB for Kat with 2 x 43kg (45KG 1RM)! . BW bench press is just around the corner!! ... . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

23.01.2022 Best of luck to everyone competing at Ironman Cairns this weekend! . @mattsplumbingsolutions repping the merch and putting in the work with these hanging knee tucks today in readiness for his next Ironman in NZ in 2021! .... #endureperformance #furtherfasterstronger #stronggoeslong #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #endurance #prehabdontrehab

22.01.2022 GOOD MORNINGS . Any morning working on your strength, health and fitness is a good morning but why not include some Good Mornings and make it a great one! . My coaching is better than my witty marketing slogans, I swear! ... . The Good Morning, when performed correctly, is a great exercise to target strengthening of the hamstrings, glutes, lower & upper back. . For runners, cyclists and triathletes who sometimes struggle with body awareness in the gym and the hip hinge movement in general, we have found performing this exercise with a light bar/weight on the shoulders is a great form of RNT (Reactive Neuromuscular Training), meaning it helps them activate and engage the muscles required to perform the hinge well. . Perform these with a light weight for 3 sets of 8-10. We use 15kg and 20kg as guideline weights for Females and Males respectively. . @gracecaird with the amazing strength, flexibility and demonstration! . #endureperformance #furtherfasterstronger #strengthtraining #strengthandconditioning #indoorcycling #gym #endurance #cycling #running #swimming #ironman #triathlon #brisbane #queensland #bowenhills #gopro #hero9 #squat #deadlift #benchpress #chinup #hipthrust See more

18.01.2022 What times the next train? . If you haven’t done the Brisbane Valley Rail Trail, get on your bike and get out there! . The adventure, the trail, the scenery and the country hospitality are all top notch! ... . It’s what Cycling should be all about! . #endureperformance #epicadventures #furtherfasterstronger #epc #cycling #cyclingphotos #photo #photooftheday #bvrt #brisbanevalleyrailtrail #outsideisfree #esk #lovethecountry #frothongravel #beablacksheep See more

18.01.2022 STRENGTH TESTING DAY! . The big question.... did @jason_barrett lift it? Comment below! . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab

18.01.2022 SINGLE LEG CALF RAISES . Do you run? Do you want to continue running injury free? Keep reading . This front foot elevated single leg calf raise is one of the first progressions we use for unilateral calf raises in either an ACCUMULATION or INTENSIFICATION phase. ... . We use both isometric holds for 30-60sec per side or 10-15reps with either body weight or dumbbells. . Once a sufficient level of strength and endurance is reached with these, hop and plyo progressions can be used to target muscle tendon stiffness and Rate of Force Development (RFD). . This exercise targets the Gastroc Calf muscle and should be paired with some bent knee calf raises to target and strengthen the soleus for a balanced lower leg program. . Want to bullet proof your running though? Also include squats, hip thrusts, RDL’s, single leg lunge variations and core work into your weekly strength program. . @anna.mclachlan71, thanks for the great demo! . #endureperformance #furtherfasterstronger #strengthtraining #strengthandconditioning #indoorcycling #gym #endurance #cycling #running #swimming #ironman #triathlon #brisbane #queensland #bowenhills #gopro #hero9 #squat #deadlift #benchpress #chinup #hipthrust See more

18.01.2022 PB: 160kg HIP THRUSTER @jason_barrett . Congrats on beating the all time EP hip thrust record!!! . PB’s and Strength Testing aren’t always pretty and picture perfect, that’s the difference between training and testing.... . Aim to train without ever breaking good technique so that over time, the weight or point in which that technique breaks down gets higher and higher! . Train for the long game but test like your life depends on it! . See more

17.01.2022 JOIN OUR COACHING TEAM! If you have personality, passion and proven coaching experience, we would love to hear from you! A piece of paper with a PT, S&C or Ex. Science qualification on it, previous experience as a DJ (or a sweet Spotify playlist) and/or an interest in human psychology will also all be highly regarded.... More details in the link below.

16.01.2022 NOT YOUR AVERAGE SPIN CLASS! . Our indoor cycling group training sessions are designed to suit any cyclist, from the social weekend enthusiast to the competitive cyclist or triathlete. . Every workout is SPECIFIC and individualised to you, your goals and your Functional Threshold Power (FTP).... . Our programs are STRUCTURED with customised & targeted interval based workouts and our Wahoo Kickr Power Trainers hold you accountable, keeping you exactly in the right power zones to ensure maximum results. . Our group training is SOCIAL too so it’s equal parts pleasure and pain to keep you coming back wanting more. . Want to know more? Check out the website in the bio or drop us a msg. . #endureperformance #furtherfasterstronger #strengthtraining #strengthandconditioning #indoorcycling #gym #endurance #cycling #running #swimming #ironman #triathlon #brisbane #queensland #bowenhills #gopro #hero9 #exercise See more

14.01.2022 PB - SQUAT 2 x 60KG @jules_trim ! . This lady is the definition of consistency and the results show. . From failing at 50kg last testing to getting 2 reps at 60kg this time around! Kudos Jules! ... . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

13.01.2022 BIKE N BREWS . Join us for a social Nudgee loop to finish your Friday. Roll out from EP at 4:30pm, finishing with brews at @fonzieabbott in Albion from 6! . All welcome. ... . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

12.01.2022 ADDUCTOR STRENGTHENING: COPENHAGEN PLANK . If you have stepped foot in a gym or googled strength training for cycling/running/triathlon etc., you will have definitely heard about the importance of the glutes and exercises to get them activated and strong! . What you have probably heard less of is the importance of the adductors (the muscles on the inside of your thigh) and their impact on glute activation and strength. ... . Runners, cyclists and triathletes are very good at moving forwards in the straight line. We very rarely move side to side, we are typically quad dominant and tight in the muscles on the front of the hip. The combination of these things means many of us have tight, weak adductors which internally rotate and adduct (pull the legs together) the leg. . The glutes function is the opposite, they abduct (lift the leg out to the side) and externally rotate. If the muscles (adductors) that do the opposite job are tight, that is going to restrict your ability to move in the opposite direction, which is activating the glutes. . More often than not, a tight muscle is a weak muscle and the best way to ‘lengthen’ it is to load it progressively through range over time, making it stronger and less susceptible to overworking and tightness (in very simple terms). . So don’t just think about the glutes when it comes to gym time. Think about adding in some adductor strengthening also. . Lateral lunges, hip thrusts while squeezing a ball/block between knees and the Copenhagen planks (shown in picture) are our go to for adductor strengthening. . Try them out but go easy to start with, they are challenging!! . #endureperformance #furtherfasterstronger #strengthforendurance #strengthtraining #strengthandconditioning #indoorcycling #gym #endurance #cycling #running #swimming #ironman #triathlon #brisbane #queensland #bowenhills #gopro #hero9 #squat #deadlift #benchpress #chinup #hipthrust #core See more

12.01.2022 HUGE PB | 2 x 165KG HIP THRUSTER @_jaredhall . Proving that you don’t always have to work at max efforts to get stronger, Jared smashed these 165kg hip thrusters with perfect form and with never having lifted over 100kg in training previously. . Massive kudos!... . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

11.01.2022 Checking out the roads we will be racing around in just 42 days time at the @tourdebrisbane! . Bring it on! . #endureperformance #furtherfasterstronger #strengthforendurance #strengthtraining #strengthandconditioning #indoorcycling #gym #endurance #cycling #running #swimming #ironman #triathlon #brisbane #queensland #bowenhills #gopro #hero9 #squat #deadlift #benchpress #chinup #hipthrust #core

11.01.2022 SINGLE LEG RDL / ARABESQUE . This is a fantastic exercise for unilaterally working the hamstrings, glutes, adductors and the stabiliser muscles in the hip, lower leg and foot! Bang for buck! . We incorporate these as accessory exercises in our programs and classes, utilising body weight or a light DB/KB and higher rep sets of 10-15 p/side. ... . This is a fantastic exercise which should be a staple for any runner, cyclist or triathlete to balance the usual tightness/dominance of the quads/hip flexors that 99% of them have. . The movement is beautifully demonstrated by @fiona.michelle with a very excited @debaitcheson in the back ground as she finishes her bike intervals ! . #endureperformance #furtherfasterstronger #strengthtraining #strengthandconditioning #indoorcycling #gym #endurance #cycling #running #swimming #ironman #triathlon #brisbane #queensland #bowenhills #gopro #hero9 #exercise

08.01.2022 PB | 150KG HIP THRUST X 2 @mikephotofinish . The consistency this guy shows week in week out shows in his results and I for one am never surprised by them! . Not only a pillar of strength but a pillar of our community! Always grateful and always the first to encourage, support and fist bump those around him! ... . Given the weight, range and control, this was the lift of the day for me at our Strength Testing day on Saturday! Kudos @mikephotofinish!! . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

08.01.2022 FRIDAY FIRSTS: BODY WEIGHT CHIN UP . Congrats @suzmc76 on your first body weight chin up - smashed it! . What a way to start a Friday - hands in the air!!! ... . #endureperformance #furtherfasterstronger #stronggoeslong #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

07.01.2022 It’s Friday so that means one thing! It’s Bike n Brews time! . Kick the long weekend off right with a social Nudgee beach loop and a cold brew @fonzieabbott! . All welcome. Roll out from EP at 4:30pm.... . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

07.01.2022 PB | SQUAT 2 x 65KG @h__face . Getting stronger with every session! Well done Hailey!! . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab

06.01.2022 THE WOW FACTOR . Every week, we have 3 different Indoor Cycling Workouts of the Week (WOW), with each weeks workout progressively increasing in training stress score (TSS) from the week before. . We use a 4 week training block with 3 weeks of build and 1 week recovery to balance fitness, fatigue and form. ... . After each training block, a new workout style is chosen for each zone, ensuring a perfect balance of variety and consistency. . Each zone consists of 3 different styles of workouts with each style including up to 28 different individual workouts, meaning we have a training catalogue of 200+ custom made workouts. . ZONE 1: ‘Endurance’, ‘Strength Endurance’ & ‘Single Leg Drills’ . ZONE 2: ‘Build’, ‘Sweet Spot’ & ‘Threshold’ . ZONE 3: ‘Critical Velocity’, ‘HIIT’ & ‘Anaerobic’ . These WOW’s take the guess work out of your training. Simply book into any of our 20 available training times in our timetable each week, turn up and tick off 1, 2 or 3 of these each week and it’s guaranteed to improve your cycling, health and fitness. . www.endureperformance.com.au . #thewowfactor #endureperformance #epc #furtherfasterstronger #cycling #indoorcycling #running #ironman #triathlon #gym #strengthandconditioning #stronggoeslong #brisbane #bowenhills #wahooligan #trainerroad #zwift #rideon See more

06.01.2022 5 PHASES OF STRENGTH TRAINING EVERY RUNNER, CYCLIST OR TRIATHLETE GOES THROUGH . INTIMIDATING: Everything about gyms & their inhabitants has been something you have actively avoided for most of your life. The thought of even stepping into one makes you sweat! The key to getting through this most difficult stage is just to start. Not as easy as it sounds, I know! . FRUSTRATING: You may be able to smoke your local park run or set a decent Strava KOM but step inside... a gym for some strength training and you will most likely find your movement, strength & coordination have you cursing and crying when your body finds even the basic movements incredibly difficult, let alone the ones you see your favourite insta-fluencers throwing down. Our tip for this stage is keep turning up, one day soon it will just click! In in the meantime be prepared to EMBRACE THE SUCK! . CHALLENGING: Once things start to click, a new world of opportunity opens up to you with new exercises, heavier weights (or any weights at all..). What was once super frustrating is now another opportunity or area of your training you can challenge & push yourself. Consistency & playing the long game is key here! Things may be clicking but you are still a toddler in the gym, don’t get carried away here or you may find yourself injured or overly fatigued if you overload a body with only a few weeks of conditioning to prepare it! . REWARDING: As with all challenges, when you persist & conquer them, rewards await you on the other side. Here you will start to feel or see the changes in your body that Strength Training has made. This may take a few weeks or a few months but welcome to Nirvana. You can read articles or watch YouTube clips on the benefits of Strength training for endurance all day long, but there is no substitute for feeling and seeing the changes for yourself. The options and opportunities are endless now that you have felt how good it is to FEEL STRONG! . FUN: What was once intimidating, excuse creating & avoided at all costs is now something you love & enjoy doing not just because it makes you stronger or faster, but because it’s fun! . #endureperformance #furtherfasterstronger See more

05.01.2022 INDOOR CYCLING . Our new 4 Week Training Phase starts Monday! . For the next 4 Weeks, our WOW’s will be:... . ZONE 1: ‘Endurance’ - Sustained efforts between 55-75% of FTP; . ZONE 2: ‘Threshold’ - 8 to 10 minute Over/Under style intervals at 92-100% of FTP; and . ZONE 3: ‘Critical Velocity’ - 1.5 to 2 minute efforts at 105% FTP. . Want to join? It’s not too late! 5 spots left! Contact us through the website in the bio. . #endureperformance #thewowfactor #furtherfasterstronger #epc #stronggoeslong #cycling #running #swimming #triathlon #strengthandconditioning #gym #indoorcycling #brisbane #bowenhills See more

04.01.2022 INDOOR TRAINING . Whether it’s for Crit Racing, Mountain Biking, Social Cycling or Triathlon, 1-2 x 60min structured power based Indoor Cycling sessions p/wk is a great way to boost your fun and fitness on the bike! . Unlimited access 7 day trial from just $39!... . #endureperformance #furtherfasterstronger #stronggoeslong #progressoverperfection #calisthenics #gymnastics #gym #strengthandconditioning #brisbane #strength #squat #deadlift #hipthrust #chinup #benchpress #cyclist #runner #triathlete #ironman #endurance #prehabdontrehab See more

02.01.2022 THE ONLY 2 INGREDIENTS YOU NEED FOR WEIGHT LOSS (OR GAIN) . On the eve of another wave of social media #newyearnewme resolutions, many of which will revolve around weight loss/gain, remember the below. . It really doesn’t have to be complicated! Whatever book, program, diet you buy into and sign up to in 2021, it will work or fail purely based on these 2 ingredients ... . Weight change is simply a combination of MATHS and WILLPOWER. Every single diet on earth will either succeed or fail based on those two simple ingredients! . MATHS: If your body uses more calories than you provide it, it will lose weight. It’s that simple! . WILLPOWER: The food/energy/calories that our body consumes each day is only provided to it by one person. You. . Tips: 1) Calculate the amount of energy/calories your body burns per day. The Harris-Benedict formula can be used for this - google it! 2) It takes about 7000 calories of surplus or deficit in order to put on or lose 1kg. Eg. If you want to lose 0.5kg p/wk, you have to burn 3500cal more than you consume. 3) Put a meal plan together based around eating every 4hrs with each meal including 2.5g of the amino acid Leucine to maximise Muscle Protein Synthesis to maintain or build lean muscle mass which in turn, maximises your bodies energy burn at rest. 4) Build your meals/snacks around the protein type and quantity first, then fill it out with good quality fats and carbs to meet your caloric/energy goals. 5) Measure, track and record your calories at least for the first few weeks. 6) Adjust how much energy you move/train/burn and how much you eat/consume based on your goals - lose, maintain or gain weight. 7) Follow the 80/20 rule. Aim to make the good choices 80% of the time. A bad day, a meal out with friends or even an off the rails week won’t totally destroy your weight change goals if you get back into your plan or program the next day or week. Consistently making the right or wrong choices most of the time over months and years will determine the overall outcome. . Maths & Willpower. It’s all you need! . #endureperformance #furtherfasterstronger #nutrition #weightloss #cycling #running #triathlon #Ironman #diet