Nathan Hamilton PT

07/09/2026

Great energy from the sunday morning team.

Training block is a lactate threshold focus.

Week 6/10.

Intention behind what we do to get the desired training adaptations.

06/09/2026

marathon.

Massive respect running that distance and coming in with a great time.

12 weeks of focussed running in ridiculous heat comes to an end but will there be another one? 👀

04/09/2026

Most people think we lose raw strength first as we age.
​Science tells a different story: we lose power—the ability to produce force quickly—nearly twice as fast as maximum strength.

​Even more critical? Deceleration. The ability to absorb force rapidly and hit the brakes.
​When you miss a curb, trip on uneven pavement, or slip on a trail run, maximum squat strength won’t stop you from hitting the ground. Your eccentric braking capacity will.
​Without training it, fast-twitch muscle fibers atrophy, reaction time slows down, and everyday stumbles turn into severe fractures.
​Here is how to keep your braking system sharp:
​Depth Landings: Step off a low box (12–18 inches) and stick the landing softly in an athletic stance. Absorb the impact silently—no loud thuds.
​Box Jumps: Explode onto a soft box, landing quietly with knees tracking over toes. Always step down to protect your Achilles; never jump down backward.
​Dosing: Keep volume low and quality high. 3 sets of 3–5 reps before your heavy lifting or sprint work, 1–2 times per week.

​Build the horsepower, but never forget to train the brakes.

26/08/2026

Lifetime PB 100kg x 6 Box Squats

Wow, incredible strength 🔥🔥🔥

24/08/2026

Train with purpose and intent.

If your working sets feel comfortable from start to finish, you're missing out on the primary driver of strength and longevity: mechanical tension.

​To stimulate bone density, maintain lean mass, and bulletproof your joints as you age, the stimulus must be high enough to demand adaptation.

​The Problem with "Junk Volume": Doing 5 sets of 10 with a weight you could easily lift 18 times creates systemic fatigue without the muscle-building signal.

​The Sweet Spot (1–3 RIR): You don't need to drop weights on yourself or sacrifice form. Aim for 1–3 Reps in Reserve (RIR)—meaning if someone held a gun to your head, you could only grind out 1 to 3 more clean reps.

​The Longevity Win: Fewer, higher-effort sets give you maximum neuromuscular adaptation with less joint wear-and-tear and faster recovery.

​Train with intent, respect the slow reps, and give your body a reason to grow.

23/08/2026

Well done to Kate, Jason, Loretta and Jason tackling Deka Mile and Deka Strong today.

Posting some impressive times 🔥🙏

Never stop challenging yourselfs.

23/08/2026

07/08/2026

Track intervals in the bag

07/08/2026

Stop specializing yourself into a corner if your main goal is to live a long, vibrant life! 🏋️‍♂️🏃‍♂️

05/08/2026

Stop stacking hard workout days back-to-back thinking it’s the only way to get results! 🛑

​If you don't give your body adequate rest and recovery, you won’t get stronger or fitter—your performance will hit a wall, or worse, start dropping.

​Training provides the stimulus, but recovery is where the actual adaptation and growth happen. 🧠⚡