Adam Clarke Up n Adam Performance Training

21/09/2025

💥 Why can teens get injured more often than adults?

At Up N Adam Youth Academy, we see teenage athletes pushing themselves harder than ever — but their bodies aren’t just “smaller versions” of adults. Growth spurts, busy training schedules, and underdeveloped strength make teens more vulnerable to injuries like knee pain, shin splints, and ankle sprains.

The good news? With the right testing and strengthening, most of these injuries are preventable. 🙌

👇Read our latest blog to learn 'why teen athletes can be more prone to injuries' — and what you can do as a parent to keep them safe, strong, and performing at their best.

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com



https://www.upnadamptphysio.com/post/why-teenage-athletes-can-be-more-prone-to-injuries

At Up N Adam Youth Academy, we work with teenagers who want to excel in their sport — whether that’s Aussie Rules, rugby, soccer, netball, hockey, beach sprinting, or ballet. One of the first things we teach athletes and parents is this: teenage athletes are not just “small adults.” Their bo...

19/09/2025

⚽🏃‍♀️ Torn your ACL or know someone going through rehab?
It’s not just about waiting 9-12 months and hoping for the best. Safe return to sport depends on hitting the right milestones — strength, hop tests, and control — not just the calendar.

We’ve broken down the key checkpoints we measure in ACL rehab so you know what really matters on the journey back.

👇 Read the full blog below

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com



https://www.upnadamptphysio.com/post/acl-rehab-milestones-what-your-physio-actually-measures

An ACL injury is one of the most talked-about setbacks in sport. Whether you’ve had surgery or are managing non-operatively, the road back to running, training, and playing isn’t about a calendar date — it’s about hitting the right milestones. Katie, one of our incredible physios, knows firs...

14/09/2025

YOUTH ATHLETES/ PARENTS

Hey Team

Youth academy is fully booked this afternoon.

If you are on the bookfit waitlist we may get cancellations & you will receive a notification if a spot becomes available.

Please if you are not booked in look at alternative times on the other days this week ,which there are plenty time slots available.

Thanks team
Adam

12/09/2025

RELEASED !!!
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Vert n Dirt -Spring Block
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Team trail running -4 week block .
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Our very popular trail sessions are back .
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Bookings via the website -before spots go -

https://www.upnadamptphysio.com/

11/09/2025

🏃‍♂️ Trail runners, listen up!
Your hamstrings aren’t just for sprinting — they power you uphill, control every downhill, and protect your stride over long distances.

We’ve put together a guide on why hamstring strength matters, how we actually measure it (with VALD tech), and what you can do to build it up.

Check out the full blog below 👇

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com









https://www.upnadamptphysio.com/post/hamstring-strength-for-trail-runners-how-we-measure-it

For trail runners, the hamstrings do far more than just bend the knee. They help power you uphill, stabilise your pelvis on descents, and control your stride on long runs. Weak or under-prepared hamstrings can increase the risk of injury — and for runners clocking 20, 50, or even 100km, that’s t...

09/09/2025

🏃‍♂️ Two ultra runners. Two different stories.
One is 62, the other 65 with two hip replacements. Both still run 100km trail ultras.
On the surface, they look unstoppable… but their VALD testing told a different story.

➡️ Hidden weaknesses in landing control, hamstrings, and hip strength — things they couldn’t feel, but that could hold them back or increase injury risk.

That’s the value of VALD testing: it takes the guesswork out of training. It shows us exactly where you’re strong, where you’re vulnerable, and how to build a program that keeps you running stronger for longer.

💡 Read how testing shaped their training — and why retesting every 6–8 weeks is the key to staying at your best.

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com









https://www.upnadamptphysio.com/post/unlocking-potential-how-vald-testing-guides-smarter-training-for-runners

At Up N Adam Performance Training & Physiotherapy, we work with athletes of all ages and backgrounds — from weekend warriors to ultra-distance runners taking on 100km mountain races. One of the most powerful tools we use in the clinic is VALD testing. With technology like ForceDecks, NordBord, and...

07/09/2025

😖 Pain at the front of your knee when running, squatting or climbing stairs?
That’s often patellofemoral pain — sometimes called anterior knee pain.

It’s one of the most common issues we see in active people, but here’s the catch: quick fixes and rest alone don’t usually solve it.

We’ve put together a simple guide on what actually works (and what doesn’t) 👇

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com









https://www.upnadamptphysio.com/post/patellofemoral-pain-what-actually-works

If you’re a runner, cyclist, or gym-goer, you might know the frustrating ache at the front of the knee — often called patellofemoral pain. It’s one of the most common causes of knee pain we see at Up N Adam Performance Training & Physiotherapy in Newcastle.The good news? Research has shown cle...

01/09/2025

🏃‍♀️ Runners of Newcastle, listen up!
That ache in your thigh or buttock — is it coming from your back or your hip? 🤔

These two problems can feel surprisingly similar, but the management is very different.
We’ve put together a simple guide to help you spot the key differences and know when it’s time to get checked.

👇Read the full blog here

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com













https://www.upnadamptphysio.com/post/back-pain-vs-hip-pain-in-runners-how-to-tell-the-difference

Back Pain vs Hip Referral in Runners – Quick Checks Before You PanicYou’re out for a run and start feeling a dull ache down the back of your thigh. Is it a hamstring strain? Is it coming from your hip? Or could it be your lower back?At Up N Adam Performance Training & Physiotherapy in Newcastle,...

19/08/2025

Due to illness …🤧🫠 ‼️

No Youth Academy This Week.
No Athletic Strength This Week.
—-
I was meant to be in Europe for the following 2 weeks but I am not going now so -
(25th August till 5th September WE RUN YOUTH AS PER THE SCHEDULE ON BOOK FIT APP - 👍

I have set this up in the bookfit app so you can book in 👍

It is under -Youth Academy/Performance Programs -

ATHLETIC STRENGTH WE RUN AS PER NORMAL PROGRAM FROM NEXT WEEK .

Performance Programs under minimal supervision

—-

Please check the book fit app for what sessions are running this week .
—-
Appreciate your understanding & cooperation…

Second sickness in as many weeks I just need to focus on getting better .

Adam

18/08/2025

Due to illness, this evening’s session has been rescheduled.
No Athletic Strength Tonight .
Sorry team I just can’t shake it 🤧🫠
I will be in touch shortly with the revised date and time for this session. Thank you for your understanding and cooperation.

Adam

08/08/2025

💪 Lifting is Only Half the Story—Recovery is Where You Get Stronger 💤🍌🥩

At Up N Adam Performance Training & Physiotherapy, some of our classes are heading into a heavy lifting phase—but remember, you don’t get stronger in the gym. You get stronger after the gym.

That means fuelling up before you train, locking in your gains with smart post-session nutrition, staying hydrated, and getting quality sleep.

In our latest blog from dietitian Hannah Gibson from Nutrient Nation, we break down:
✅ How to fuel before a big lifting session
✅ What to eat (and when) after training to maximise recovery
✅ The role of protein, carbs, creatine, electrolytes, and magnesium
✅ Why sleep is the ultimate performance enhancer

If you’re going to put in the work under the bar, make sure your recovery matches your effort. That’s where the real magic happens.

👇 Click on the link to read the full blog

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com




https://www.upnadamptphysio.com/post/lifting-is-only-the-stimulus-recovery-is-where-the-magic-happens

As we enter a heavy lifting phase in many of our group classes and PT sessions at Up N Adam, it's important to remember: your strength gains aren’t built during the session—they’re built after it.Heavy resistance training is the stimulus—it sends a message to your body that it needs to adapt...

07/08/2025

🏋️‍♀️ Why Runners, Cyclists & Everyday Athletes Should Be Lifting HEAVY (Safely)

Think lifting heavy is just for bodybuilders? Think again.

If you're chasing better performance, fewer injuries, and more strength for life — this one's for you. 💥

Whether you're pounding the pavement, climbing hills on two wheels, or just trying to feel strong and capable, smart heavy strength training could be the game-changer you've been missing.

👇 Read our latest blog to find out:
✅ Why lifting heavy won’t make you bulky
✅ How it improves running & cycling economy
✅ The injury prevention benefits you can’t ignore
✅ How to lift safely and integrate it with your training

👊 Stronger isn’t just better — it’s smarter.

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com




https://www.upnadamptphysio.com/post/the-power-of-heavy-lifting-why-runners-and-cyclists-should-lift-big-and-smart

For years, runners and cyclists were told to avoid the weight room, fearing it would make them bulky or slow. But modern sports science has flipped that myth on its head. Today, lifting heavy—safely and strategically—is one of the most powerful tools for boosting endurance performance, preventin...