Conquer Allied Health

08/07/2026

with another personal best tonight, hitting 120kg for 2 reps! 🔥

We're focusing on less volume, more reps in reserve, less compound exercises for accessories and opting for more isolation exercises instead.

The basics really do never let us down, keep it simple guys if you're wanting to get stronger!

If you're looking at improving your technique, wanting to get stronger, bigger, or not sure how to train around injuries - send me a message and let's get you where you want to be 💪

08/07/2026

06/07/2026

Broad Jump Challenge with the future Mrs Conquer 💍

05/07/2026

Mechanisms of Strength Part 2/6

Reductions in Antagonist Coactivation (Neurological Adaptation).

Think of antagonist coactivation as a built-in braking system. When your primary muscle (agonist) works, the opposing muscle (antagonist) activates to keep the joint stable and safe. But if that "brake" is pressed too hard (antagonist is too active), it resists against the agonist muscle making it harder to generate more force.

03/07/2026

Your boy's trying to get fast 🏃💨

Currently only sprinting once per week and seeing great results.

I've got a lot of room for improvement and many things to work on but I'm really enjoying the process!

03/07/2026

Meet your newest Conquer Allied Health colleague 🏀

Welcome to the team LeBron! 💪

01/07/2026

Overcoming isometrics 🔥

30/06/2026

End goal: Bench Press 140kg
Current best: 122.5kg

Day 1 of the new upper body program:

1. Plyo push ups: PAP effect.
2. Overcoming isometric bench press: targeting my weak point on the lift with as much intent as possible.
3. 1RM bench: testing the waters (max effort).
4. Bench press: lower intensity sets for volume and technique work (probably went too heavy on these, not enough RIR).
5. Pull ups: frontal plane vertical pull.
6. Cable chest flys: chest isolation.
7. Cable seated row: sagittal plane horizontal row.
8. Landmine shoulder press: sagittal plane push.
9. Single arm tricep pushdown: tricep isolation.
10. Db bicep curls: bicep isolation.
12. TRX rear delt flys: for shoulder health.

Start thinking about the exercises you program and how they contribute to what adaptation you're wanting to develop 🧠

Strength isn't an adaptation, it's an outcome measure!

29/06/2026

Follow along on my journey to get bouncy! 🐰🏀

1. Counter movement jumps (CMJ):
Practice makes perfect and performing a movement first without any fatigue produces the best coordination patterns hence practicing a vertical jump.

2. Band assisted jumps:
Over-speed movement improves muscle fibre contractile velocity and motor unit firing rate.

3. Hip thrusts:
Increased glute hypertrophy and motor unit recruitment.

4. Squats:
Increased quad and adductor hypertrophy and motor unit recruitment.

5. Stiff leg deadlift:
Increased hamstring and adductor hypertrophy and motor unit recruitment.

6. Ab wheel rollouts:
Because your core can never be too strong! 💪

7. Pogos:
Plyos performed at the end of the workout because we want to increase eccentric muscular strength relative to increases in tendon stiffness.

I'll discuss these exercise physiological mechanisms in more detail in future posts.

Stay tuned ✌️