Adam Clarke Up n Adam Performance Training

13/04/2026

HEY RUNNERS THIS ONE IS FOR YOU

You run hills.
You chase vert.
You pound the pavement.
Do speed intervals.
You pride yourself on toughness.

But if you’re honest…
strength probably isn’t part of your weekly routine.

And that’s the exact reason this 8-week Athletic Strength Block will change your running.

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WHY THIS MATTERS FOR RUNNERS

Most runners think more running = better performance.

But the data says otherwise:
• Strength training can improve running economy by 4–8%
• Can increase time to exhaustion by up to 20%
• Reduces injury risk by ~50%
• Improves force production → better climbs & stronger finishes
• Helps maintain form under fatigue (where most races are won & lost)

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WHAT THAT ACTUALLY MEANS FOR YOU
• You hold pace longer late in races
• You climb stronger instead of surviving climbs
• You descend with control (less quad blow-up)
• You stop breaking down every training block
• You back up sessions week after week

This is running-specific strength:
• Lower limb stiffness & elasticity
• Single-leg strength (run-specific patterns)
• Core control under fatigue
• Tendon & connective tissue resilience
• Power for hills, surges & finishing kicks

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THE REALITY

If you’re only running…

👉 You’re leaving performance on the table
👉 You’re increasing injury risk
👉 You’re limiting your ceiling

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THE OPPORTUNITY

8 weeks.
Structured.
Built for runners.

This is the block that:
• Bridges the gap between fitness → performance
• Turns your engine into something that can actually handle load
• Sets you up for your next race block stronger than ever

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STARTS APRIL 20

4 sessions per week to choose from
Jump in where it suits your training & life schedule.

Book via the website catering for all levels .

https://www.upnadamptphysio.com/

07/04/2026

You’ve finished UTA… now what?

Most runners think recovery just means “rest until you feel better.”

But here’s the truth 👇
The first 72 hours after your race can make or break your next 6–8 weeks of training.

This is where we see runners either:
✅ bounce back stronger
❌ pick up niggles, fatigue or illness

In our latest blog we break down exactly what to do in the first 3 days after your race:

• how to refuel properly (most people underdo this)
• how to hydrate without overdoing water
• why sleep is your most powerful recovery tool
• what movement actually helps (and what doesn’t)
• the biggest mistakes runners make after UTA

If you’ve got UTA coming up, this is a must read.

Your race doesn’t end at the finish line.
Recovery is where the real gains happen.

📞 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-first-72-hours-after-ultra-trail-australia

The first 72 hours is the most important recovery window you can’t afford to waste!You’ve finished UTA.Whether it was the 22, 50, 100 or 100 mile, you’ve just put your body through one of the biggest physical stresses it will experience all year.Now comes the part that most runners get wrong: ...

01/04/2026

Reminder Crew I Am Away ..

Check the book fit app for Performance Program Times -

Check the Website for Physio Bookings .

MONDAY 13th April 6.45PM I WILL RUN A CATCH UP ATHLETIC STRENGTH FOR ANYONE FROM CURRENT TERM.

Enjoy your Easter ✌️

29/03/2026

UTA is one of the best weekends of the year 🔥

But once it’s done… the real work starts — recovery.

We see it every year:
Runners jumping back into training because they “feel okay”… and then breaking down weeks later.

Truth is — your body is still deep in recovery long after the soreness settles.

We’ve broken down exactly what UTA does to your body across the 22km, 50km, 100km and 100 mile events — and how long recovery actually takes 👇

Worth a read if you’re lining up in May.

📞 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/what-ultra-trail-australia-does-to-your-body

The real recovery cost of running 22km, 50km, 100km and 100 milesEvery year thousands of runners descend on the Blue Mountains for Ultra Trail Australia (UTA).From the spectacular UTA22, through the brutal UTA50, to the iconic UTA100 and the enormous UTA100 mile, the event is a celebration of endura...

27/03/2026

YOUTH ACADEMY SIGN UPS !!!

BLOCK 2 DETAILS

Block 2 runs: April 28 → June 30

This is our most important block of the year — IN SEASON.

https://www.upnadamptphysio.com/

As sport commitments increase, we typically see:
• Training volume go up
• Strength, speed & power begin to drop
• Increased risk of injury & fatigue

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OUR FOCUS (IN-SEASON)

This block is designed to help athletes:
• Maintain strength & power
• Stay fast & explosive
• Manage niggles & soreness
• Perform at their best on game day

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ATTENDANCE
• Athletes can attend up to 3 sessions per week
• Even 1 session per week can make a significant difference during the season

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TESTING

We will continue to re-test during sessions throughout the block to:
• Track progress
• Adjust programs
• Ensure athletes are getting the most out of their training
Using

WEEKLY SESSION TIMES
• Monday — from 4:00pm
• Tuesday — from 4:00pm
• Wednesday — from 4:00pm
• Thursday — 6:30am
• Friday — 6:30am

BOOK VIA WEBSITE SPOTS LIMITED

26/03/2026

Athletic Strength #2
Most runners are underprepared for the demands of running.

It’s not more kms you need…
It’s strength.

Strength to handle load.
Strength to stay consistent.
Strength to finish strong — not break down.

That’s exactly what we build 👇

ATHLETIC STRENGTH – BLOCK 2

An 8-week structured program designed to:
✔️ Build running-specific strength
✔️ Reduce injury risk
✔️ Improve durability + performance
✔️ Keep you training consistently

Whether you’re in-season or building toward your next event — this is where you stay ahead.

Last block SOLD OUT.

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BLOCK 2 STARTS APRIL 20
4 sessions available each week & you can move between sessions to suit your schedule.
Mon 6.45PM /Tues6.30PM/Wed 9.30AM /Wed 5.45PM

To book -

https://www.upnadamptphysio.com/

25/03/2026

Getting older isn’t the problem…
Getting weaker is.
Dr Vonda Wright says muscle is the organ of longevity — and the best way to build it?
👉 Lift heavy. (But do it right.)
At Up N Adam, we show you exactly how to build strength safely so you can run, move and live better for longer.

📞 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-lifting-heavy-safely-is-the-real-anti-ageing-strategy

What Dr Vonda Wright Teaches Us About Strength, Longevity & PerformanceFor years, the conversation around ageing focused on slowing down.Less impact. Lighter weights. Take it easy.But leading orthopaedic surgeon and longevity expert Dr Vonda Wright is flipping that narrative.Her message is simple: ....

17/03/2026

We are in that season right now ….
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Small Consistent builds with absorption weeks builds resilience .
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Large spikes test capacity !
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Better to now be under done then over cooked with some events into the last training blocks …. Be smart… Don’t do dumb s**t !
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If you feel like you fall in the trap too often , hit us up for a structured individual program .

01/03/2026

Most runners train hard.

Few train smart.

At Up N Adam Performance Training & Physiotherapy, we don’t just send you out for more kilometres and hope for the best.

We test your aerobic engine (with Lucas’ VO₂ & lactate profiling) to find your true aerobic ceiling — so your long runs actually build endurance instead of burning you out.

Then we build the chassis.

Adam and the team develop strength, durability and fatigue resistance so your legs don’t give up when the trails get steep and the descents get brutal.

The result?

A trail runner who is:
✔️ Robust
✔️ Resilient
✔️ Strong late in races
✔️ Able to train consistently without niggles

If you want to feel strong at 60km — not just at 6km — read the blog 👇. We’d love to help.

Phone us or book online to start building your engine and bulletproofing your body.

📞 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/build-the-engine-bulletproof-the-chassis-enjoy-the-ride

If you zoom out and look at the world’s best mountain runners, a pattern appears. The coach of multiple UTMB champions, Scott Johnston, boils it down to two pillars:1. Build a massive aerobic base.2. Layer muscular endurance and fatigue resistance on top.At Up N Adam Performance Training & Physiot...

26/02/2026

Year two in the Victorian Alps… and it only gets better.
The mountains tested us.
The preparation paid off.
The community stepped up.
Adam shared the story of Shackleton and the Endurance expedition on night one — and that theme carried us all week: no one left behind.
Trail running might be individual.
But growth is a team sport.
Here’s what we learned from Camp #2 👇



📞 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/year-two-in-the-victorian-alps-what-shackleton-taught-a-bunch-of-trail-runners

We’ve just returned from our second Up N Adam Victorian Alps Running Camp.And honestly… it’s hard to fathom how it could have surpassed last year.But what made this camp special wasn’t just the vert, the views, or the sessions.It was the story.The Story of Shackleton — and Why It MattersOn...

26/02/2026

There is doing events & than there is Bright Camp ….
3 Huge Mountain Days , that has it all .
👇
Save the Date
Bright Camp 27
34 lucky people
Feb 25th to March 1st

Details coming

15/02/2026

IT IS BACK Vert n Dirt
Grab your spot 👇
Before they GO !!!

https://www.upnadamptphysio.com/