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Monday 9am - 8:30pm Tuesday 9am - 8:30pm Wednesday 9am - 8:30pm Thursday 9am - 8:30pm Friday 9am - 8:30pm

Farley Performance Training

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Farley Performance Training

FPT - your home for training, performance enhancement and rehabilitation services.

27/05/2026

Back issues are often blamed on a weak core. However, that's not really the case.

Often when core exercises are prescribed and implemented they are a bit off the target 🎯

Here are 3 simple abdominal exercises with loads of tips on how to perform them effectively to help with that "weak core"💪

12/05/2026

Boxing for surfers… good idea or pointless trend? 🥊🏄‍♂️

Surfers already spend hours:
• paddling
• internally rotating
• loading the shoulders

Then add boxing into the mix ... which ultimately loads the shoulders and front-body more.

Leading to...
⚠️ Neck tension
⚠️ Shoulder irritation
⚠️ Rotator cuff issues
⚠️ Reduced overhead mobility

Sure, boxing can improve fitness and conditioning…

But does it actually improve surfing performance?

For most surfers, better gains come from:
✔️ strength
✔️ mobility
✔️ paddle conditioning
✔️ rotational power
✔️ shoulder health

08/05/2026

Sports-specific training is very misunderstood

Sports-specific exercises, aka sports specificity have become increasingly made up to mimic sports movement patterns and have become the ‘norm’ for some fringe sports.

The principle of specificity simply means your training should support the demands of your sport.

But REAL athlete development is built on:

▪️Overload

▪️Progression

▪️Periodisation

▪️Individualisation

▪️Recovery

30/04/2026

Conditioning makes a return in a big way this season 🫁😤

One of the most underrated and underutilised components in training. Often overlooked for the more "sports specific" 1% gains.
As opposed to the 'engine'. A far, far greater aspect to any sport and makes up who we are and how we function. 🏃🏼

📸

27/04/2026

🔷️FPT 6-Month System

▪️Train with purpose.
▪️Perform under pressure.
➡️Season 1 Opening May 4th.

▪️Dm to join
▪️Or comment “READY” and I’ll send you the details

🏃🏼
📷

17/04/2026

FPT Seasons 💪

🔷️ 6-Month Athlete System
▪️Train with purpose.
▪️Perform under pressure.
➡️ Season 1 Opening May

Starting May, a whole new system begins with the focus being on individual goals within a structured program that progresses month by month.

New themes drop each month to create the best rounded performance.

🔷️ This is not an open, ongoing program.
➡️ Each intake runs as a structured season.

▪️Have a goal or a couple of goals you want to achieve in 6 months?

▪️Set it, plan it, work towards it, have wekely check in's and get it done in 6 months 💪 ✔️

In person or online intake available now for the May season of Foundation.

🔷️Theme: Build the base

🔷️Focus:
▪️Movement quality
▪️Aerobic conditioning
▪️Basic strength patterns

🔷️Breath:
▪️Nasal breathing
▪️CO₂ tolerance intro

🔷️Testing:
▪️Max breath hold (baseline)
▪️Push-ups / Pull-ups
▪️Basic conditioning test

🔷️Goal Integration:
▪️Set individual goals
▪️Establish starting metrics

16/04/2026

Training for 3 weeks before your surf trip isn't going to help much if you haven't actually done say 3 solid months of actual training. Adaptations take a wee while to make..so plan ahead .. like 6 months, that'll certainly help out, or even 1 year!

13/04/2026

The FPT 6-Month System is a structured progression designed to build:

💪 Strength
🫁 Conditioning
😮‍💨 Breath control
⚡️ Performance under pressure
➡️ All with a clear goal in mind. Your goal.

🔷️You’ll train toward something.
◾️At the start, you’ll set:
▪️A performance goal
▪️A physical target
▪️A personal focus
🔷️Throughout the system, you’ll be given:
▪️Weekly focus tasks
▪️Simple “homework” to accelerate progress
▪️Ongoing check-ins

🗓️ THE 6-MONTH BREAKDOWN
▪️MONTH 1 — FOUNDATION
Build movement, base fitness, and breathing control.

▪️MONTH 2 — CAPACITY
Increase strength endurance and conditioning.

▪️MONTH 3 — CONTROL UNDER STRESS
Learn to perform when things get uncomfortable.

▪️MONTH 4 — POWER & PERFORMANCE
Develop speed, explosiveness, and output.

▪️MONTH 5 — PERFORMANCE UNDER PRESSURE
Train to execute under fatigue and stress.

▪️MONTH 6 — PEAK & PROVE
Yraib harder. Test everything. See the results. Conquer goals.

🔥 JOIN SEASON 1
◾️Spots are limited.
▪️This is not an open, ongoing program.
➡️Each intake runs as a structured season.

💬 HOW TO JOIN
DM me

16/09/2025

Training off the snow is just as important as time on the slopes ⛷️💪

This episode we focus on what the athletes find challenging in the sport, preparation, and warm-up drills.

⛷️
⛷️
⛷️
⛷️.lendich_orlowski
⛷️.craddock1

📹

27/06/2025

🌊Breath Development Training 😤

6 week training block – built for surfers, athletes & anyone who wants to perform better under pressure.

🔷️ Last Training Block for 2025.

🔹 Build breath control
🔹 Train your nervous system
🔹 Improve recovery & focus
🔹 Stress-proof your mind & body
🔹 Get comfortable in the uncomfortable

This isn’t just about holding your breath longer – it’s about training your body to stay calm when everything else says panic.

Whether you're getting smashed by a wave or managing high-pressure situations – this training gives you the tools to stay in control.

🗓️ Starts July 10th - Aug 14th
▪️ Thursday nights 6:30pm-7:30pm
📍 AUT Millennium Pool
🎯 Limited spaces - 9

DM or email to lock in your spot.
[email protected]

Address

Forge Health Group
Auckland
1021

Opening Hours

Monday	9am - 8:30pm
Tuesday	9am - 8:30pm
Wednesday	9am - 8:30pm
Thursday	9am - 8:30pm
Friday	9am - 8:30pm

Website

http://www.fpt.co.nz/

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