THP - Total Health Performance

THP - Total Health Performance THP is the only place to be for true health and optimal performance. We specialise in training, nutr

Static stretching is probably the most common type of stretching that you’ll see and for some, the only type of stretchi...
26/05/2026

Static stretching is probably the most common type of stretching that you’ll see and for some, the only type of stretching they’ll do.

While there’s nothing wrong with this type of stretching, you still want to avoid it before training or competition.

Why?

In short, you’re increasing your risk of injury, and decreasing you power and strength.

If you are going to stretch before training or competition, PNF stretching or Dynamic stretching should be your go to.

PNF stretching is where you perform an isometric contraction as you stretch.
For example, hamstring stretch on your back with a partner applying pressure as you contact against them for 8 seconds, you relax while the partner then pushes past the previous range.
This protects the muscle from overstretching.

Dynamic stretching is where you perform full range dynamic movements with muscular control.
For example, body weight squats, arm circles, lunges, etc.
These activate the nervous system, taking the joints through their entire range of motion before they are placed under load.

Stretching should be apart of everyone’s routine. The type of stretching should be chosen based on the goal. Don’t just blindly stretch and expect results.

Squatting in weightlifting shoes has many advantages over squatting in joggers or runners. The main advantage is increas...
25/05/2026

Squatting in weightlifting shoes has many advantages over squatting in joggers or runners.

The main advantage is increased stability.

Unlike most training shoes weightlifting shoes are very rigid which gives you a solid platform to squat from, they don’t crumble under you like runners when you have a heavy load on your back.

You can think of it like this, if you had to squat on concrete or a mini-tramp which one can you lift more on? The concrete as you can apply more force into the ground.

Weightlifting shoes elevate the heel. Most individuals will have limited ankle range of motion. When you elevate the heel, you can achieve a full depth squat with an upright torso as the shoes take ankle range of motion and tight calves out of the equation.

Weightlifting shoes also help align the ankle bones and feet which helps keep the knees in proper alignment when squatting. Reducing injuries is always a good thing. Many people trying to perform Olympic lifts in regular running shoes have rolled an ankle, weightlifting shoes help minimize this risk.

Weightlifting shoes are a great investment. You can buy them from a bunch of different brands depending on your budget and preference. We recommend ones with a wide toe box.

Like most things, if you treat them well they will last you for years.

21/05/2026

You will often hear us in the gym saying “breathe into the belly”, “chest up”, “shoulder blades back and down”, “lats on”, “squeeze butt”, “stay tight”. The better you are at staying tight and creating tension in a given lift the stronger you will be and the safer you will be able to perform that lift.

When setting up for lifts we like to grip the bar as tight as possible, breathe into the belly, brace the core, turn the lats on/pull shoulder blades back and down, squeeze the butt, screw feet into the floor/grip the floor. This doesn’t matter if it is a squat, deadlift, or bench, that is pretty much the checklist we run through.

We find it more important for people to be able to breathe into their belly and brace effectively, and to create as much tension throughout their body as possible, then it is to do endless amounts of “core/ab” work. This is what we find people struggle with most.

A simple progression to help with your breathing and bracing can be found on our website.

20/05/2026

At some point you have to lift weights.

It might not be to look good or to lift impressive numbers.

It might be to be able to carry the groceries by yourself.

It might be to be able to pick up your grandkids.

It might be to be able to get off the floor after a fall.

Or maybe you just don’t want to be a burden to your loved ones.

Whatever your reason is, fast forward to the point in time where you wish you would’ve started, and just start now.

19/05/2026

Hands On Coaching Every Session.

Just another reason to train at

Too many coaches don’t coach.

They don’t perfect every rep, they don’t give correct cues and they don’t really know what they’re doing when it comes to athletes.

The difference between an average rep and a perfect rep is a potential injury. An injury during training could result in the athlete missing an on field opportunity.

Get yourself a coach that actually coaches you.

Comes experience the difference at

Congratulations to on winning Silver at Vic States. Hard work and consistency paying off again. Just goes to show how i...
18/05/2026

Congratulations to on winning Silver at Vic States.

Hard work and consistency paying off again.

Just goes to show how important it is to work with a coach like that knows the demands of your sport.

When you’re ready for real results, you know where to find us.

Nothing creates total body strength and conditioning like the farmer’s walk. It challenges the grip, traps, entire back ...
11/05/2026

Nothing creates total body strength and conditioning like the farmer’s walk. It challenges the grip, traps, entire back musculature, the core, legs, and can be used as a great conditioning exercise at the end of your workout or as a separate session by itself. It is an exercise that helps the weight room work you do carry over to the playing field.

Often the best exercises are the most basic. This is true for the farmer’s walk. You simply bend down, pick up a heavy pair of handles and walk, pretty simple but not easy.

The farmer’s walk can be used as a rehab tool as it challenges the stability of the ankles, knees, and hips, and makes you brace through the core to stop the load from swinging from side to side and front to back. You can have an athlete who is coming off an ankle injury walk barefoot on grass with lighter loads to force the lower leg muscles to work harder. It is a much more specific exercise to rehab the ankles than wobble boards and things such as these as they don’t utilize the same motor unit recruitment pattern as when you are walking or moving against a load on the playing field.

For more info on the benefits of this exercise and key points, head to the website ⬆️

EQI’s - Stretching Without StretchingEccentric Quasi Isometrics (EQI’s), also known as loaded stretching, is a stretchin...
06/05/2026

EQI’s - Stretching Without Stretching

Eccentric Quasi Isometrics (EQI’s), also known as loaded stretching, is a stretching tool without having to really do any stretching. You can use them for hypertrophy gains, improving performance and to prevent injuries.

It involves putting your body into a position you are struggling to get into by adding load in this position.

You are basically stretching your muscles while contracting them.

For any given movement, you will go into the eccentric portion and stay they for as long as you can. As time goes on, you will fatigue and as a result, your range will increase.

For example, if you are struggling to get into the bottom position of a squat you would use a DB or KB and hold it against your chest (like a Goblet squat). You will go down into the squat position (as low as your current range will let you go) and hold. Over 30-60 seconds or so you will notice your hips getting lower to the ground. You may not be able to hold for this amount of time so you may need to build it up. Ideally, you want to be in this position for up to 60 seconds for 2-4 sets in general.

For hypertrophy, you want to be holding for 45-60 second for 2-4 sets.
For performance, you want to hold for 30-45 seconds for 2-4 sets.
For injury prevention, you want to hold for up to 3 minutes in total.

Give it a go and watch your performance improve.

If you have had repetitive joint injuries, pain, and discomfort of the joints, try taking some collagen. You will see a ...
05/05/2026

If you have had repetitive joint injuries, pain, and discomfort of the joints, try taking some collagen.

You will see a decrease in joint inflammation which will reduce pain and will have you feeling much better.

Musculoskeletal injuries will also heal much faster when taking a collagen supplement.

Supplementing with collagen appears to reduce autoimmunity to the body’s own collagen, resulting in less inflammation in instances of osteoarthritis and rheumatism and benefits to joint health.

Dosages tend to be anywhere from 15 - 40 g per day.

When looking for brands, you want ones that are made from 100% grass fed cows.

For more info on the benefits of collagen, head to the website 💻

30/04/2026

If you want to run faster and jump higher, focus on getting stronger.

Running through ladders and sidestepping through come drills will only get you so far.

Agility is basically how quickly you can change from eccentric to concentric contraction. To do this effectively you need to be strong. Building strength happens in the gym, not on the field.

That’s not to say that speed and agility training is a waste of time, because it’s not. However, if you were to prioritize training in the gym over training with ladders, you would see a better return on your investment.

Focus on getting strong. You’ll be faster for it.

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1/17 Bellingham Street
Narellan, NSW
2567

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