The Ultimate Guide to Wall Balls for HYROX
Wall balls are the final test in HYROX, but with the right training and strategy, you can conquer them.
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Philip Gonçalves
Nov 5, 20234 min
What Is Tempo Running?
Tempo Runs, (also referred to as threshold runs), are a training technique designed to increase your anaerobic threshold.
Philip Gonçalves
Aug 2, 20236 min
Zone 2: Your Missing Link to High Performance
To grasp the concept of Zone 2 cardio, it's essential to comprehend how your body utilises the nutrients you consume to power your daily....
Philip Gonçalves
Mar 29, 20231 min
Mastering Tempo
Mastering tempos is crucial to getting the most out of your program as they facilitate progression....
Philip Gonçalves
Feb 21, 20232 min
Why We Do Zone 2
In simple terms, Zone 2 refers to cardiovascular exercise that is performed at an intensity that corresponds to roughly 60-70%.......
Philip Gonçalves
Oct 14, 20211 min
The Functional Threshold Power Test (FTP)
The result can be used as a current measure of fitness, as well as providing you with a basis for your training zones.
Philip Gonçalves
Sep 13, 20213 min
Mastering Your Hip Hinge
Over my years of coaching, the hip hinge (think deadlifts, kettlebell swings) has been the movement pattern that people initially...
Philip Gonçalves
Aug 16, 20211 min
Average Person Gained Half A Stone During Lockdown
The BBC has reported that in England more than 40% of adults have gained weight during the pandemic.
Philip Gonçalves
May 25, 20215 min
Say Goodbye To Back Pain
Enhancing endurance, not strength, is the key to helping people avoid awkward postures that can lead to back pain.
Philip Gonçalves
Apr 20, 20211 min
"Today I GET to exercise."
We all seem to spend a lot of time talking about all of the things that we have to do every single day. - We have to set our alarms to...
Philip Gonçalves
Apr 12, 20212 min
Benefits Of Small Group Personal Training
We understand that one-to-one personal training can be expensive, and fitness classes in other gyms can feel overpopulated and...
Philip Gonçalves
Apr 6, 20213 min
What Is Small Group Personal Training?
As many of you reading this will know, in 2020 I opened The Coopers Hill Training Club, a specialist small group personal training (SGPT)...
Philip Gonçalves
Mar 22, 20211 min
Are You Running Backwards?
If you just continually run the same 4-mile loop at a pace that never really challenges you, you’ll quickly adapt.
Philip Gonçalves
Sep 8, 20202 min
How To Select The Right Height Step for Step Ups
Your step height should be relative to your active range of motion*, not an arbitrary recommendation, such as 'knee height'
Philip Gonçalves
May 11, 20201 min
Pauses Are Killing Your Progress
If you’re pausing like this for each rep that you perform, how much progress do you imagine you’re missing out on?
Philip Gonçalves
Feb 4, 20201 min
Fit Dad, Fit Kid
There is growing evidence to suggest that the lifestyle practises of the father prior to conception may have a major impact on the lifelong
Philip Gonçalves
Dec 9, 20193 min
Sleep to Eat Less and Move More
The most common advice you'll hear when it comes to fat loss is "oh, you just need to eat less and move more." But is it really that simple
Philip Gonçalves
Nov 28, 20193 min
Why Does Muscle Soreness Occur?
We've all had that feeling when you take your first step out of bed after a workout and your legs feel so sore that you can barely walk
Philip Gonçalves
Nov 26, 20191 min
How Accurate Is Your Calorie Burn?
I think it's safe to say that most people who are trying to lose weight drastically overestimate their calorie expenditure and underestimate
Philip Gonçalves
Oct 12, 20191 min
Do You Need Cardio To Lose Fat?
I generally prefer to minimise the amount of cardio they're doing, especially at the start of a fat loss phase.
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