MAY 2020



Hi everyone, hope you're all as well as can be! So lockdown is still very much apart of our lives! How have you been managing it? We have managed to find systems and processes that allow us to operate fully on-line which has been challenging but very useful for us and, of course, you!

 Our community is still continuing to growing everyday, thank you for being a part of it. If you haven't already please follow us on all out social media channels, links are the very bottom of this page!

New services and store products are live and fully available to access, check out the below links.The user portal is fully upgraded, making it even easy and quick to access programs on any device! 

Keep an eye on our website and social media pages for ESP ongoings and news!

What have we been up to...

Founder & Director, Ryan Blake, recently set up a performance coaching community that helps working professionals enhance movement, energy, physique & wellbeing. It focuses on 3 key pillars of fitness, health and lifestyle in order to improve all aspects of training, competing, working and living. Ryan is a scientist, coach and expert who has worked in the elite sports industry for over 15 years with the worlds best performers. If this sounds like something for you then join for free here!

Running L4 strength and conditioning coach qualifications and youth strength and conditioning coach courses with strength and conditioning education.

Pre-season, in-season and off-season support for SPS rowing, rugby sevens, football, basketball, aquatics, athletics, cricket, tennis & rugby union  

Programming for multiple track and field squads.

Performance enhancement for Barnes Swimming Club elite squad.

Individualised support and training management for our youth, action sport, combat and ultra endurance athletes.

One-to-one rehabilitation phases for clients with challenging injuries!

Special offers...


All stages (A-E) half price throughout May 2020!!!

Looking for a structured bodyweight training program? 

Progressive strength exercises with purpose... 

Can be done anywhere with minimal equipment! 




⬇︎ FAT

 Make daily activities easier 

Easy to follow step by step routine 

 Demonstration videos to support technique 

 **Click here to get started now @ 50% off!**

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Every week we post an article that includes… 

Coaching thoughts

Healthy recipes

 Functional exercises

Training songs

Check out our most recent ones here!



"Episode #27 | "Chatting motorsport & racing driving with Alex Stott"

Listen here!

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Every month we add more awesome training tunes to our spotify playlist...

Press play here!



Our top 3 latest picks...  

#1] Effects of velocity loss during strength training on changes in performance

 Overview: When training with maximum effort on each rep, bar speed reduces over the course of a set, in line with the amount of fatigue incurred. Thus, losses in velocity over a set can be used as a measurement of the amount of fatigue, and therefore also of the proximity to failure. Strength training sets can be stopped before failure, and while reps in reserve are a common way of implementing this in practice, losses in velocity can also be used. Thus, training with a larger velocity loss in a set implies that a set is performed closer to failure.

Key Findings: In strength-trained males, training with small and moderate velocity losses in each set (indicating different amounts of muscular fatigue) caused similar gains in maximum strength and improvements in athletic performance. Yet, there was a trend for a greater velocity loss to cause slightly greater gains in maximum strength, and for the smaller velocity loss to cause slightly greater reductions in sprint time.

Practical Application: When strength training for improving athletic performance, greater fatigue in each set (and over a workout) may not be particularly helpful. Indeed, it may have a marginal benefit for enhancing strength expressed at low velocities (due to increased hypertrophy) but likely has a negative impact on strength expressed at high velocities (as a result of greater shifts in fiber type from type IIX to type IIA isoforms).


#2] The importance of hip flexion strength for sprinting

 Overview: Sprint running is characterised by repeated hip flexion and extension movements, with the hip flexors repositioning the leg during the swing phase, and the hip extensors driving the leg backwards before and during the stance phase. While the hip flexors and extensors are performing these roles, the knee extensors absorb kinetic energy in the early swing phase, and the knee flexors absorb energy in the late swing phase. Most strength coaches and researchers have focused on the roles of the hip extensors and knee flexors in sprinting. However, the hip flexors are no less important.

Key Findings: Hip flexion impulse, moment, positive work and positive power are valid when measured using an inertial measurement unit-based hip flexion strength test. Additionally, all of these measurements are moderately associated with sprint running performance across all sections of a 50m sprint, and also with step length in the middle-to-late sections of the same accelerating sprint.

Practical Application:  Concentric hip flexion strength tests can be used to provide an insight into sprinting performance, much like eccentric knee flexion (hamstrings) strength tests. Moreover, hip flexion strength training (especially at high velocities) will likely contribute to improvements in sprint running speed, although these muscles are among the most challenging to target in the gym.


#3] Effects of sleep restriction on muscle protein synthesis rates

Overview:  Coaches often make athletes aware that sleep loss can interfere with their ability to recover from a workout, and thereby achieve appropriate adaptations from training. However, research has also shown that sleep restriction (sleeping fewer than the required number of hours each night) is associated with reductions in muscle mass, particularly during periods of caloric restriction. Consequently, maintaining a proper sleep schedule may be extremely important for strength and physique athletes, especially during competition preparation.

Key Findings: In young, untrained males, myofibrillar protein synthesis (MYOPS) rates were temporarily suppressed by sleep restriction. Yet, the suppressive effect of sleep restriction on MYOPS rates was removed by performing high-intensity interval exercise in the mornings. The molecular signalling pathways underpinning these changes in MYOPS rates were unclear, however, as no differences were noted between the conditions studied.

Practical Application:  Given that sleep restriction can reduce muscle mass over time, maintaining a proper sleep schedule is important for strength and physique athletes (especially during competition preparation) to prevent otherwise avoidable losses in muscular size. While there are promising signs that exercise may be able to reduce some of the negative effects of sleep restriction, the evidence in this respect is currently not definitive.

(All information referenced from Strength & Conditioning Research)



The coronavirus pandemic has resulted in numerous postponements & cancellations, including the rolling over of football's Euro 2020, the Olympics & Paralympics in Tokyo & cricket's The Hundred until 2021.

Key events still on in 2020

(Dates and venues are subject to change)

19 July: Formula 1 - British Grand Prix at Silverstone

31 July to 16 August: Snooker - World Championship at the Crucible Theatre

29 August-20 September: Cycling - Tour de France

24 September-4 October: Tennis - French Open at Roland Garros in Paris

25-27 September: Golf - Ryder Cup at Whistling Straits in Wisconsin

4 October: Athletics - London Marathon

18 October to 15 November: Cricket - Men's Twenty20 World Cup in Australia

31 October: Rugby League - England v Australia first Test at University of Bolton Stadium

7 November: Rugby Union - England v New Zealand at Twickenham

12-15 November: Golf - Masters at Augusta National


Got any questions? Get in touch here!

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