Strength Training for Runners: Build Power, Prevent Injury and Run Further

The Best Strength Training Accessories You’ve Never Heard Of (And Why We Swear By Them at CGPT) If you’ve ever stepped into a big-box gym and felt overwhelmed by the sea of machines, cables, and sweaty benches, you’re not alone. But at CGPT, we’ve designed a strength training experience that’s focused, personalised, and incredibly effective - right down to the tools we use. While most people are familiar with barbells, dumbbells and resistance bands, it’s often the lesser-known accessories that make the biggest difference. These aren’t gimmicks. These are evidence-based tools that, when combined with expert guidance, can help you get stronger, lift more safely, and see results faster. So what are these underrated strength training heroes? And why do we use them with our clients every single day? Let’s dive in. 1. Wrist Wraps & Wrist Straps Let’s start with the two things that get forgotten until they start hurting: your wrists. Wrist wraps offer support during pressing movements like bench press, overhead presses, and even certain squat variations. They help keep the wrist in a neutral, stable position - especially important if you’re lifting heavier loads or dealing with mobility limitations. Wrist wraps don’t make you weaker - they give your joints the backup they need to perform at their best. Wrist straps , on the other hand, are ideal for pulling exercises - think heavy rows, deadlifts, or assisted pull-ups. They’re designed to reduce grip fatigue, allowing you to focus on the target muscles (like your lats or hamstrings) instead of worrying about your hands giving out first. Many of our clients come to us after years of avoiding certain exercises due to discomfort or injury risk. These small but mighty accessories - combined with our coaching - often unlock whole new movements they never thought they could do safely. 2. Fractional Plates Fractional plates are the 0.25kg, 0.5kg, and 1kg metal discs that look almost too small to matter until you realise they’re the secret to long-term progression. The average gym goer is stuck in a pattern of jumping from 5kg to 7.5kg, or 10kg to 12.5kg, which can sometimes be too large of a leap - especially for beginners or those coming back from injury. With fractional plates , we can increase load more gradually, which keeps clients progressing consistently and reduces the risk of plateaus or overload. This level of precision is why CGPT programs are so effective. We don’t just guess or go by feel - we plan and track every kilo, every rep, and every phase of your training. 3. Lifting Wedges Tight calves? Limited ankle mobility? Struggle to squat to depth without your heels lifting off the floor? Enter the lifting wedge. These simple rubber wedges - placed under your heels - instantly change your squat mechanics by elevating your heel and increasing your ankle range of motion. This means: · Better depth in squats · Improved posture and positioning · Less strain on knees and lower back We often introduce these wedges during early training blocks with new clients to help build confidence and improve form especially if they’ve been avoiding squats due to discomfort. Over time, as mobility improves, we may phase them out. But for many, they become a permanent part of their lifting toolkit. 4. Resistance Bands (The Right Way) Yes, everyone has seen a resistance band but not everyone is using them to their full potential. At CGPT, we don’t just hand you a band and tell you to do a few bicep curls. We integrate bands strategically to: · Add resistance to bodyweight movements · Create variable tension for exercises like push-ups or squats · Assist with pull-ups as you build strength · Improve joint control and stability during warm-ups or rehab Our trainers know exactly how to dose and progress band work, making it far more effective than the YouTube workout you tried at home during lockdown. 5. Slant Boards These flat, angled boards are used to train with an elevated heel or toe position and can be a game-changer for clients with joint issues or mobility limitations. We use slant boards for: · Knee rehab : They allow for controlled quad-focused movements with reduced knee strain. · Calf strengthening : Perfect for controlled heel raises. · Ankle mobility : Encouraging proper alignment and joint loading during lower-body exercises. They’re especially useful for clients managing patellofemoral pain or coming back from meniscus injuries. Think of them as a form meets function upgrade. Why These Tools Give CGPT Clients a Real Edge If you’ve ever wondered why training at CGPT gets better results than training on your own at a commercial gym, this is part of the reason. Most commercial gyms leave you to your own devices. You might pick up a few cues from a YouTube video or copy what someone else is doing nearby but there’s no real strategy, no feedback, and no personalisation. At CGPT, your trainer knows your injury history, your goals, your mobility limitations, and your current training block. And they know exactly how to use these tools to help you progress safely and confidently. This is pro-level training without the ego, along with these accessories, help us bridge the gap between physiotherapy and performance. How We Use These Accessories in Real Life Training To give you a feel for how some of our trainers use these tools in everyday sessions, here are a few examples from our team: · Tim uses fractional plates with his clients returning from injury so they can rebuild strength without overreaching. · Sophie incorporates slant boards and wedges in her programming for postpartum clients needing controlled lower-body loading. · Laurence loves resistance bands to activate key muscles during warm-ups especially for those with desk jobs and tight hips. · Jon often uses wrist straps for clients wanting to focus on heavy rows and Romanian deadlifts without grip limitations. · James brings out wrist wraps during advanced pressing phases where joint support makes a huge difference in form and output. · Adam tailors accessory use based on client feedback, always adapting the program to suit their weekly needs and lifestyle. This isn’t cookie-cutter programming. It’s tailored strength coaching built on experience, science, and your goals. Ready to Train Smarter, Not Just Harder? Whether you're new to lifting or have been training for years, using the right tools under the guidance of the right coach can fast-track your results and protect your body for the long haul. At CGPT, we’ve built a space that’s focused on your progress. We invest in the accessories that matter (so you don’t have to) and we teach you how to use them properly. You won’t find gimmicks here just proven, practical tools used by a team of highly qualified personal trainers who genuinely care. Want to experience the CGPT difference? Come in for a consult. Let’s get started with a movement screen, set some goals, and see what the right tools (and the right trainer) can help you achieve. Check out our website: www.chrisgympt.com Email Andrea to book your first session: andrea@chrisgympt.com Bibliography Behm, D.G., Drinkwater, E.J., Willardson, J.M. & Cowley, P.M., 2010. The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism, 35(1), pp.91–108. Available from: https://doi.org/10.1139/H09-127 Comfort, P., Allen, M., Graham-Smith, P. & Matthews, M.J., 2011. Kinetic comparisons during variations of the power clean. Journal of Strength and Conditioning Research, 25(12), pp.3269–3273. Available from: https://doi.org/10.1519/JSC.0b013e318212dda3 Cormie, P., McGuigan, M.R. & Newton, R.U., 2011. Developing maximal neuromuscular power: Part 1 – Biological basis of maximal power production. Sports Medicine, 41(1), pp.17–38. Available from: https://doi.org/10.2165/11537690-000000000-00000 Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857–2872. Available from: https://doi.org/10.1519/JSC.0b013e3181e840f3 Wernbom, M., Augustsson, J. & Thomeé, R., 2007. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), pp.225–264. Available from: https://doi.org/10.2165/00007256-200737030-00004

Why Your Chiropractor, Physio and PT Should All Be on the Same Page When you’re recovering from injury or managing chronic pain, navigating between your chiropractor, physiotherapist, and personal trainer can feel like juggling three different opinions - and sometimes, it is. But at CGPT in Hawthorn, we believe there’s a better way: collaboration. Your body is one integrated system. So why treat it in isolated silos? Whether you’re working through back pain, post-surgical rehab, or a long-standing injury that’s been holding you back for years, your recovery and progress improve dramatically when your allied health providers and training team communicate and align on your goals. Here’s why this holistic, team-based approach matters, and how we make it happen at CGPT. Injury Rehab Is Not a One-Person Job If you've ever felt like you’re bouncing between treatment rooms, receiving different advice from each professional, you’re not alone. It’s incredibly common, and incredibly frustrating. The problem isn’t your physio, your chiro, or your trainer individually. It’s the lack of integrated care. According to the Australian Journal of General Practice , patient outcomes significantly improve when allied health professionals and exercise providers share care plans and maintain consistent communication around injury rehab and functional recovery[^1]. That’s why at CGPT, we work in tandem with your physiotherapist, chiropractor, or osteopath from day one. Your recovery plan doesn’t live in isolation - it’s woven directly into your strength training. Why Collaboration Speeds Up Recovery Let’s break down why having your physio and trainer on the same page helps: 1. You Avoid Conflicting Advice There’s nothing worse than hearing “don’t do squats” from your chiro, while your PT encourages them. At CGPT, we can liaise directly with your health provider to understand your specific diagnosis, contraindications, and treatment goals. This means we’re not guessing - we’re building your training program with accurate, up-to-date clinical input. 2. You Keep Moving (Safely) Too often, people drop out of exercise entirely after an injury. But movement is medicine when done properly. A review in the British Journal of Sports Medicine found that early, guided return-to-strength training accelerates healing, reduces re-injury rates, and supports long-term recovery[^2]. We’ll adjust your plan based on what your physio is treating - whether that means reducing range of motion, modifying tempo, or focusing on adjacent muscle groups so you can keep progressing even while you recover. 3. You Build Strength Where It Matters Your physio might help reduce pain and improve joint mobility, but long-term resilience is built in the gym. That’s where we come in. At CGPT, we don’t just get you back to baseline, we build you beyond it. Our post-rehab strength programs are designed to rebuild not only the injured area but also the surrounding systems that support it. How CGPT Integrates With Your Allied Health Team Here’s how we make this seamless: • Direct Communication With your permission, we reach out to your physio or chiro to get a clear handover - what’s healing, what’s not allowed, and what they recommend. • Shared Programming Your trainer will design your program around the guidelines set by your allied health provider. This may include rehab-style movements, tempo-controlled exercises, or load management strategies. • Onsite Support In some cases, we invite your physio to visit the gym for an in-person assessment. This allows them to see you in action and helps us all agree on the next progression. • Regular Updates We check in with your provider at key milestones or if anything changes in your condition. This means less guesswork and better decision-making across the board. Real Strength Comes From Collaboration Our trainers aren’t just coaches - they’re movement specialists who understand how pain, mobility, strength, and mindset work together. And at CGPT, every trainer takes pride in adapting programs to suit where you are right now, while supporting where you’re headed. Let’s meet the team who make that happen: · Andrea , our founder, brings years of hands-on experience in tailoring strength programs for post-rehab clients, especially women navigating complex life stages like menopause or post-partum recovery. · Tim is known for his meticulous attention to form and detail, making him a go-to for clients returning from injury or surgery. · Laurence brings a biomechanics-first approach, working closely with physios and chiros to ensure every rep is serving your long-term mobility and strength goals. · James has helped numerous clients safely return to sport and gym training after injuries, with a calm and supportive coaching style. · Sophie is passionate about making movement feel safe and empowering again especially for clients who’ve previously feared re-injury. · Jon has a deep understanding of chronic pain and works with clients who need an intelligent, progressive approach to rebuilding capacity. · Mia combines her boxing and athletic background with movement modification expertise to build both confidence and capability post-injury. · Adam excels in helping people rediscover their strength after long layoffs, using intelligent, adaptable programming that builds both trust and physical results. Who This Is For You don’t have to be in active pain to benefit from integrated care. Our approach is ideal for: · People recovering from recent injuries or surgery · Clients with long-term joint or muscle issues · Anyone working with a physio, osteo or chiro · Office workers with repetitive strain injuries or postural pain · People returning to training after time away from the gym Our Post-Rehab Strength Training Focus At CGPT, we specialise in strength training that bridges the gap between rehab and performance. Our post-rehab training: · Prioritises controlled, pain-free movement · Restores range of motion and functional strength · Progresses load gradually and safely · Avoids aggravating patterns or overloading weak links · Builds confidence, capability, and autonomy Whether you’re coming off a sprained ankle or managing chronic lower back pain, we work within your limits, then gradually expand them. Final Thoughts Strength training isn’t just about lifting heavy - it’s about lifting smart. And the smartest results come when your whole team is aligned. If you’re managing an injury or navigating recovery, don’t do it alone. Let CGPT work alongside your physio or chiro to create a training plan that builds your strength, supports your recovery, and gives you the confidence to move well without fear. Book a Consultation If you’re working with a physio, chiropractor or osteopath and want to ensure your training supports your recovery, reach out today. We’re more than happy to coordinate directly with your provider. Book a consultation with a CGPT trainer to discuss your needs www.chrisgympt.com a ndrea@chrisgympt.com Bibliography 1. Australian Journal of General Practice. (2019). Coordinated care between general practice and allied health: Barriers and enablers. https://www1.racgp.org.au/ajgp/2019/june/coordinated-care-between-general-practice-and-allied 2. British Journal of Sports Medicine. (2016). Exercise for injury recovery: a systematic review. https://bjsm.bmj.com/content/50/20/1239 3. Hides, J.A., et al. (2001). Long-term effects of specific stabilising exercises for first-episode low back pain. Spine. 4. Cook, G., Burton, L., Hoogenboom, B. (2006). Pre-participation screening: The use of fundamental movements as an assessment of function. North American Journal of Sports Physical Therapy.