JUNE 2020



Hi everyone, hope you're all as well as can be! So lockdown is still very much apart of our lives, but hopefully easing soon! 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...

Lockdown making you feel tired, achy unfit?

Need to do something about it?

Not sure what you need?

Want to see structured progression?

 Don't have any exercise equipment?

Simple movement sometimes cause you pain?

Finding it hard to get motivated?

Not sure what to do?

  Struggling with time?




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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 #28 | "Chatting lockdown training challenges & coaching Jamaica rugby sevens with Stu Aimer"

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] Can blood flow restriction enhance the pain-relieving effects of exercise?

 Overview: Exercise, including strength training workouts, usually produces a transitory reduction in pain sensitivity to pressure. This effect can last for up to 45 minutes afterwards when exercising with high intensity isometric contractions, but it tends to be smaller and dissipate more quickly after exercising with lower levels of effort and with dynamic contractions. Curiously, the effect can be observed in both exercising and non-exercising limbs, although it is larger in exercising limbs. The mechanisms through which the effect occurs are unclear.

Key Findings:  In untrained subjects, strength training workouts cause a transitory reduction in pain sensitivity that persists for >5 minutes in exercising and non-exercising limbs. Strength training workouts with blood flow restriction (BFR) also reduce pain sensitivity for >24 hours after exercise in the exercising limb only. This additional effect seems to be partly mediated by the production of beta-endorphin through the opioid system.

Practical Application: Although increased sympathetic nervous system activity has been identified as a possible risk factor for the use of BFR in conjunction with exercise in some populations, it may actually prove to be a great benefit in other individuals, by enhancing and prolonging the post-exercise transitory reduction in pain sensitivity that naturally occurs.


#2] Delayed effects of a resisted sprint training block

Overview: After fatiguing exercise, strength is reduced for a sustained period of time. Such reductions are caused by a variety of mechanisms, including muscle damage and central nervous system (CNS) fatigue. Muscle damage and CNS fatigue both affect the fast twitch fibers of high-threshold motor units more than the slow twitch fibers of low-threshold motor units. Since fast twitch fibers will recover more slowly, this suggests that tests of high-velocity force will take longer to display supercompensation (recovery plus an adaptation) than tests requiring low-velocity force.

Key Findings: In well-trained sprinters, a 4-week block of heavy resisted sprint training caused immediate improvements in short (5m) and moderate (30m) sprint times, in addition to maximum theoretical force and power, and the degree of horizontal force application. Yet, maximum theoretical velocity did not change. Peak improvements for each measurement occurred at varying times over the 4 weeks after resuming normal training.

Practical Application:  After a fatiguing training block, certain adaptations may take longer to become apparent than others. Tests of strength or athletic performance that require high-velocity force may take longer to display improvements than tests of strength or athletic performance that require low-velocity force. Consequently, the effects of certain training blocks may only be observed in subsequent cycles.


#3] Changes in fast and slow twitch fibers after strength training

Overview: Strength training causes muscle fibers to increase in size, but the increases in fast twitch fibers tend to be greater than those in slow twitch fibers. When fibers increase in size, this is often accompanied by an increase in the number of myonuclei within them, donated by satellite cells (when the addition of myonuclei does not keep pace with the increase in fiber size, the myonuclear domain increases instead). Curiously, slow twitch fibers tend not to allow their myonuclear domain to increase by as much as fast twitch fibers, before they add new myonuclei.

Key Findings: In sedentary, older adults, strength training increased type II (but not type I) fiber size, and caused a shift in fiber type distribution from type I to type II fibers. While there were similar increases in satellite cell content in both fiber types, the number of myonuclei increased in type I fibers (while myonuclear domain size decreased), but did not change in type II fibers (while myonuclear domain size and capillarization increased).

Practical Application: The relationship between myonuclear addition and hypertrophy likely differs between slow and fast twitch muscle fibers. Therefore, changes in satellite cells and myonuclei should always be assessed in specific fiber types, and not across all fibers together. Additionally, changes in satellite cell activity should not be used to predict hypertrophy, since the two phenomena are clearly unrelated.

(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 this month

(Dates and venues are subject to change)

11-14: Golf - PGA Tour resumes with Charles Schwab Challenge, Colonial Country Club, Fort Worth, Texas

16-20: Horse racing - Royal Ascot

17: Football - Premier League set to resume with Aston Villa v Sheffield United and Manchester City v Arsenal

20: Football - first Premier League weekend fixtures since March; English Championship set to resume; also Serie A to restart in Italy

21: Football - Premier League fixtures including Everton v Liverpool

23-28: Tennis - Battle of the Brits, National Tennis Centre, London

27: Football - FA Cup quarter-final: Norwich City v Manchester United 

28: Football - FA Cup quarter-finals: Sheffield United v Arsenal, Leicester v Chelsea, Newcastle v Man City 


Got any questions? Get in touch here!

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