http://www.evolvehumanperformance.net/

Evolve Human Performance, Caringbah (2026)

27/03/2024

Introducing Coach Kila

Excited to welcome, long-term client and good friend onto the coaching team at evolve.

Riley is a great asset to the team, having been in the sport for the better part of 8 years; competed in events from 5k all the way to 100km, numerous triathlons, from sprint to half-Ironman distances and just about everything in-between.

As the business expands, Riley will be taking the reins of our Head of Endurance.

Having both been around the sport for many years, we are excited to raise the standard, delivering a quality and individualised coaching service from 5k to ultra events.

Our goal is to continue to build a network of amazing coaches with one goal in mind, the pursuit of human performance.

Please send us a DM if you’re interested in taking your running to the next level!

17/08/2022

Layne just finished our 8-week block of small group training with Project Endurance.

Having a decent background in the gym and just beginning triathlon, he wanted to setup his training in a way that complimented his triathlon and upcoming half ironman.

He progressed quickly through the 8 weeks, managed to get on top of a lingering achilles injury and brought a great vibe to all the sessions.

He has since moved to our online coaching due to the travel.

Here is what he had to say:

“Getting in contact with Luke I could tell straight away he was passionate about helping people achieve their goals. Luke and the crew defiantly made my 3 hour round trip Monday and Wednesday totally worth it. My body is feeling the strongest it has ever felt whilst also being the fittest I've ever been and a lot of that has to do with this legend of a human. I couldn't recommend evolve any more highly for anyone wanting to start or take their fitness journey to the next level.”

I can’t wait to see him crush Western Syd!

If you want to sign up for our online coaching, link in bio or shoot us a DM.

27/07/2022

I’ve been working with Pappy for the last 6 months and here is what he has had to say:

“Since starting with Luke and taking a more strategic approach to my strength training, we’ve been able to set up a system that works best for me as an individual athlete. Luke caters to my diverse needs of last-minute changes and always is professional and organised. Luke has created a huge focus for me on rehabilitation and prevention with focus on load and effort always at the front of mind when planning my strength/ conditioning training week around my running program.

Luke’s strength as a coach is by far his passion and interest which he expresses through communication always being available for his athletes which I find a key to our relationship.

I’ve noticed a direct correlation between taking the time to invest in conditioning and strength with Luke and my body remaining injury free whilst increasing the mileage and intensity in my running and I owe this to Luke.

Luke has helped me become a stronger athlete through his programming and exercises and he has levelled me into taking rest days to be fighting fit for the next workout. I’d wholeheartedly recommend Luke to any endurance athlete looking to stay consistent in there training by implementing some strength and conditioning training to help them stay fit and allow them to grow as an athlete.”

I’m excited to continue to work with Pappy all the way up to an event and see him crush it.

20/07/2022

Machines are functional.

Deadlifts aren’t bad for your back.

You don’t need to activate your glutes before training.

Cardio won’t ruin your gains, bro.

Foam rolling is okay if you like it, but there’s probably better ways to spend your time.

You probably aren’t getting injured because you aren’t stretching “enough”.

18/07/2022

This is especially relevant with people that don’t have goals inside the gym, like athletes, not bodybuilders or powerlifters.

As a triathlete already training 12-16 hours a week, should you spend time isolating small muscle groups and areas to “bulletproof” them?

Maybe, but for the large majority, probably not.

Obviously, it’s dependant on a range of factors like your injury history, lifting history and current level of strength/capacity.

Essentially, we mustn’t lose sight of the fact that the main goal with doing something like strength training for endurance sports is to compliment the sport and not detract from it.

To put the athlete in a position where they can potentially handle more load, volume and stress, because they’ve increased their capacity, not in a worse position because their anterior tibialis is always fatigued because they are trying to bulletproof their knees and the ant. tib is the first line of knee defence?

Do you think you’re going to want to continue strength training if you start to see the fatigue drip into you endurance training?

Less is generally more.

13/07/2022

Look, I didn’t think I’d ever upload a post pushing people away from my beloved STRAVA, but it’s getting out of hand.

I think there is some value in unplugging occasionally regardless of your ego, but if you do think your ego is a problem, if you can’t upload a workout of an easy run without captioning it “super easy” or you push every workout to the edge to show off how speedy you are, a bit of work on yourself will probably go a long way.

The harsh reality probably is no one really cares that much how far or fast you are running, swimming or riding.

So, you should probably stop sabotaging yourself.

10/07/2022

People still have a hard time grasping the idea of “spiking load”.

Monitoring Strava weekly totals is a great place to start, but unfortunately this only tells a small part of the story.

In my opinion, the easiest way to think about spiking load is essentially doing too much, too soon and subsequently not giving your body a chance to adapt/recover, commonly resulting in overuse type injuries (tendinopathies, stress fractures etc.)

There are many pieces to this puzzle but if you can understand how all the points mentioned above can influence your overall performance and ability to adapt, it will make monitoring your own load more digestible.

Another area worth getting familiar with is relative spike in load.

For example, changing your running technique and doing a similar amount of total load as the week before, according to the widely accepted definition of spiking load which generally refers to volume and potentially intensity, load wasn’t “spiked” p***e.

However, if this new technique meant the achilles and calf were receiving a lot more load during running, you may see a flare up in this region due to the spike in relative load. i.e., they are working harder and don’t have the capacity to handle this new load, even if it was the same as the week prior.

It’s a lot more complex than this and even as the image alludes too, things like genetics and lifestyle factors also play a role, but if you can digest these areas, it’s an awesome place to start.

07/07/2022

James just hit a massive almost 10min PB and went sub 90mins at the GC half on the weekend, I’ve been working with James for the last 4 months, here is what he has had to say:

“Before starting training with Luke my experience in the gym was close to zero. I have always kept fit and active but saw the gym as unnecessary when I could just go for a run, play sport etc. As well as a place for potential injury as I have never lifted weights before.

Since training with Luke I have learnt and developed a base for how and why to lift weights. First time deadlifting, Squatting, etc, among other exercise which I thought I’d never attempt or implement into training. Learning these techniques with a coach gave me confidence and reassurance that I was moving correctly.

Coming from a low base I’ve have noticed significant improvement in amount of weight and the way I can lift these weights have increased.

One of the specific reasons for beginning strength trading was to reduce injures and niggles caused by running. It was noticeable within the first few weeks that these ‘niggles’ significantly reduced which in turn aloud me to run more often and feel better doing so. The train has also had an affect on my track/speed running session helping me to run faster for longer.

I would highly recommend Luke as a coach, especially for endurance athletes looking to develop strength and reduce potential injury. Luke knowledge of the body and exercises to address specific goals is outstanding. The training is constantly evolving and is always
enjoyable!!”

If you’re thinking about taking your endurance training to the next level or sick of the recurring injuries, send me a message!

05/07/2022

Most people are across the fact that if we spike total load too quickly and don’t give our bodies ample time to recover, we significantly increase the risk of developing an overuse injury.

But if we spike load, what factors dictate where this overuse injury will appear? I.e., a knee, an ankle or hammy?

Let’s use running as an example.

There are many factors, but I think two worth considering are specific technique, and overall lower body capacity and movement.

Kai is coming back from a left knee injury.

There is a noticeable difference between his left hip and his right hip in this single leg RDL variation.

The goal behind this drill is to create some space in the back of the hip and improve the ability to utilise the full capacity of the hip, whilst lengthening through the glute.

The difference is clear, and it gives us some things to work on.

Is this related to his knee injury? Maybe.

Will his overall lower body function improve if we work toward creating more space, mobility, and control in his left hip? Probably.

And will this improving help crossover back to his running? Potentially.

Strength training can and should be about much more than just increasing your 1 rep max.

28/06/2022

Everyone should and can be strength training.

But not everyone should and can be doing the same ‘type’ of strength training.

I’m not going to pretend there are prerequisites and a perfect way to train for people, but there are certain basic principles most people should stick too.

I love an inclusive approach to get as many people in the gym as possible, but the reality is there is still risk associated with regularly pushing your body to its limits, especially if you are already doing so, with something like running or triathlon.

Building strength and capacity through your lower leg may help decrease the injury risk in endurance sports but hitting 10 sets of calf raises every second day could just as easily hinder your performance or increase this risk.

Training the shoulder through a large range of motion can help create a resilient joint but pushing through pain and smashing yourself on a bench press a few times a week with no regard for technique could just as easily create an issue.

Building strength through rows and pulldowns can be good for overall shoulder health but performing these movements and not letting the shoulder blades move probably negates these benefits.

There is a spectrum, or levels to attaining all what strength training has to offer and it’s probably not as simple as do 2 sets of rowing for every 1 set of pushing for shoulder helf.

23/06/2022

I get it, they aren’t the same thing.

Injuries are complex in nature etc. etc.

But surely there is some merit here?

An everyday person getting shoulder pain from sitting at a desk all day.

An endurance athlete that is experiencing some progressing tendon discomfort.

A freak incident of someone pulling their back out lifting the clothes basket.

Let’s be clear, some people will be strength training and these injuries will still happen.

But,

Would the desk worker be less likely to experience shoulder pain if they were consistently training their upper body through different ranges and exercises?

Would strength training be able to help an endurance athlete get on top of their overuse injuries and not have to decrease their running as much if they were loading the tendon in the gym?

Would an everyday person be less likely to randomly blow out their back if they had progressively adapted to this position overtime?

💭

20/06/2022

I’ve been working with Toddy for the last 4 months, heading into his Port Mac half ironman and more recently Cairns full ironman.

Monitoring his training volume and getting on top of niggles was our main goal through both preps, this meant less focus on pushing his legs to the max with plyometrics and strength exercise every session and more focus on keeping them fresh and ready to go!

Here is what he had to say:

“I have really enjoyed the sessions and your ability to adapt to my circumstances in terms of injury and also training load. I have definitely learnt some new techniques and also strength exercises and also the ability to do some of these on my own which has been great.

I definitely feel stronger both physically and mentally from the stuff we have done but also talked about. Going into an event knowing that I have done these sessions gives me confidence not only physically but also the mental side of it.

I would definitely recommend you and your training methods, as I have done to other athletes.”

If you’re an endurance athlete looking to get in the gym, DM me today.

Evolve Human Performance

27/03/2024

17/08/2022

27/07/2022

20/07/2022

18/07/2022

13/07/2022

10/07/2022

07/07/2022

05/07/2022

28/06/2022

23/06/2022

20/06/2022

Address

Website

Alerts

Contact The Business

Shortcuts

Share

Category