Fulla Strength and Conditioning

Fulla Strength and Conditioning We Help Weak Individuals Become Strong Through Physical and Mental Preparation.

09/06/2026

Running requires strong legs with endurance.

I'm not talking about lifting your bodyweight or a pair of 2kg dumbbells for 50 reps.

When I say strength, I mean strength; this entails lifting heavy loads or lifting explosively.

When you have that ability to lift bigger weights or move them faster, everything that requires "just bodyweight" becomes easier.

Adam is training for a marathon, but he doesn't lift like a marathoner.

He lifts heavy, he pushes his muscles, and he chases strength.

That's what is allowing him to run further than he ever has in his life so far, and it will keep increasing as his strength continues to do the same.

Love your work, Adam. Keep it up! ✊

08/06/2026

Have you ever tried "mixed-grip" pull-ups?

They're a novel way to spice up your training while still prioritising big compound movements and building large muscle groups.

If you've got standard chin-ups and pull-ups nailed, this is a great option.

This also provides muscle balance for your forearm, promoting elbow health, and symmetry as the hands get rotated to work both the extensors and flexors.

What do you think of this pull-up variation, is it worth trying?

27/05/2026

What to do when your muscles get tired.

You don't throw in the towel. At least, not straight away.

There will be a point during your training when you don't think you can keep going; when you feel your muscles almost give out.

The key word here is "almost".

When you reach this fork in the road and you start thinking to yourself and saying things like.
- "This is too hard"
- "I can't keep going"
- My muscles are getting tired"
- "I'm not sure if I have any good reps left"

Take 1 or 2 deep breaths and compose yourself.

What you are experiencing is a build-up of fatigue, and your muscles working hard. It's natural and a normal response to strength training.

Most people get to this point and think "This set is done".

No. It's. Not.

Get a grip of yourself, get a couple sips of air in, and get your technique dialled in.

I guarantee you'll squeeze out an extra one or two (or more) reps.

That's what your body is capable of...it's your mind you need to convince.

Don't let a small stress response steal those precious and most valuable reps away from you.

That's where the strength and muscle gains are achieved.

26/05/2026

This is how I make strength training easier.

I don't.

As a coach, I'm very upfront with my students about the reality of strength training: it's hard.

If it's easy all the time, you're doing it wrong.

Resistance training, by definition, is to overcome an external load or resistance.

What part of that sounds easy to you?

I'll let you in on a secret. There are only two ways to make a movement easier.

1) Become more efficient at it, through better technique. So you use less energy to complete the same task.

2) Don't challenge it or apply the progressive overload principle; that doesn't lead to strength gains, so that's not a viable strategy.

I've got Craig working on some 1½ rep push-ups.

Why?

Because he can easily perform standard push-ups with the correct mechanics and a high level of consistency.

Therefore, we move to the next part of the equation, intensity AKA making the exercise more challenging.

Next time you wonder why you're not getting any stronger, ask yourself if you're doing these two things; improving your technique and overloading the exercise.

Because if the answer is NO, you won't get stronger.

06/05/2026

Is your technique good (how do you know)?

The only way to verify that you are getting your strength exercises done the right way is by reviewing your technique.

By getting an objective, unbiased set of eyes to watch the way you perform and how you move.

Think you've got a good squat? Show me.
Think your deadlift form is dialled in? Prove it.
Think you can perform quality push-ups? Let's see.
Think you're ready to sn**ch a kettlebell? Not so fast.

You need a reality check; better yet - a form check.

What you don't need is more reps, you need BETTER reps.

No matter how many reps you do, the only ones that make you stronger are the ones that are done right.

The rest is junk volume and an injury waiting to happen.

If you want to get strong, you need the right technique, and to learn the right technique you need proper coaching.

Are you ready to learn what you don't know, so you can finally build strength?

04/05/2026

Hanging knee raises are great.

They aren't easy but they're a damn effective exercise.

I've got Mei-Ly using D-Angle grips because it allows her elbows to stay straighter compared to using a straight chin-up bar.

She brings he knees back behind her body in the bottom position to lengthen the abdominal wall; increasing the range of motion.

Her head stays nice and tall, and the movement is methodical and controlled throughout - no swinging, cheating, or momentum.

If you want to be in control of your body, learn to control your body.

She started with zero upper body strength — not even one push-up."Now I'm smashing out multiple reps of chest-to-floor w...
01/05/2026

She started with zero upper body strength — not even one push-up.

"Now I'm smashing out multiple reps of chest-to-floor with correct technique."

It didn’t come from guessing. It came with a good plan + coaching.

If you want real progress, start with a consult, as Mei-Ly did!
www.fullasc.com/get-started

30/04/2026

Single arm and leg work isn't fun, but it's necessary.

When you do unilateral work (single sided), there are two things you have to account for.

1) The weights and reps you lift are dictated by your weaker side, not your strong side.

Do your non-dominant side first while it's fresh, so it can give you an accurate demonstration of your true strength before fatigue sets in.

2) The reps are twice as high. 4 reps becomes 8, 6 becomes 12, and 10 becomes 20...because you have to do each arm/leg.

If you only do bilateral work (two arms/legs), the reps are easy to work with (5 is 5, and 10 is 10) but doing unilateral means double the volume as you need to hit the same reps on each side independently.

These factors impact how heavy you go and how many reps you do.

This strategy will iron out muscular imbalances but comes at a cost of taking longer.

Train smart and be sure to include unilateral exercises.

I built FullaSC HQ for people who train before or after work.Not for people who’ve got all day to waste in a gym.You com...
30/04/2026

I built FullaSC HQ for people who train before or after work.

Not for people who’ve got all day to waste in a gym.

You come in, we get to work, then you’re done.

No waiting around, no wasted time.

If that’s how you want to train, book a consult.
www.fullasc.com/get-started

30/04/2026

This is why I am obsessed with strength.

The stronger you are, the easier everything becomes.

Don't get me wrong, the training - the getting strong part - is hard.

But the resulting strength means that everything else that is a part of your life becomes easier as a direct result.

Less energy per action.
More strength in reserve.
Greater capacity to do work.

What kind of work? Any kind.

It'll give you a bigger buffer to rely on when you need it most.

For you, this might be hiking, footy, netball, martial arts, surfing, playing with kids, or being active outdoors on weekends.

I'll use a simple number scale to paint the picture.

Let's say you have a strength score of 5. You only have 4 numbers in reserve before you reach your limit.

If you build your strength to 10, you now have 9 points to go through before hitting your threshold.

Build your strength to 50, and you have 49 levels to pass through until you get to your absolute top level.

Get all the way to 100, and suddenly, you have massive amounts of wiggle room before you get anywhere near your maximum.

Everything below your strength ceiling, is easy in comparison.

Get it?

Strength training is hard, but it makes life easy.

That's why I do it, and that's why you should, too.

Share this with someone who needs to hear it.

Address

O'Connor, WA

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Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 5pm
Friday 6:30am - 5pm
Saturday 7:30am - 10:30am

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+61408134472

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