MARCH 2018


Updates of the month...

Only a few weeks after the launch of our new website and we have a lot of interest in our new services and online store products! There is still so much to come in addition to what we already have so watch this space...


Throughout February 2018 we have been:

-Running L4 strength and conditioning coach qualification and youth strength and conditioning coach courses with strength and conditioning education (Find out more here!)

-Preparing rowers for races continuing races this month in London, the South East and South West.

-Coaching in-season football programs for league and cup teams.

-Coaching rugby 7's in-season national and youth olympic programs for the next month ahead.

-Combining pre-season strength training with net practice for youth cricket players.

-Continuing to support track and field athletes for the beginning of the outdoor season.

-Working with some new sports such as Cycling & Taekwondo

Now available online...   



Online coach | Consultation 

Online coach | Packages

Training programs | Development specific strength


Podcast of the month...

"Feb 18 | Chatting development, business and performance with Brendan Chaplin"

For iOS listen here! | For Android listen here!


Blogs from the past month...

Adapt More


Adapt More

Strength | Development | Brace | Progressions | Level 1

Green lentils with roasted chickpeas, shaved carrot, cabbage slaw, grilled haloumi and charred padron peppers

Get Better - Morro

Read more!

Start Early


Start Early

Strength | Development | Pull | Horisontal | Level 1

White fish with vegetable quinoa and bok choy

Guilty Party - Thunder Jackson

Read more!

Be Different


Be Different

Strength | Development | Push | Horisontal | Level 1

Cajun chicken with mixed vegetable quinoa and roasted new potatoes

Good To Go - Klangkarussel

Read more!

Push Yourself


Push Yourself

Strength | Development | Lunge | Progressions | Level 1

Greek salad with chickpeas, turkey and grilled mushrooms

Crazy - Friendliness, Dem Feels

Read more!


Research of the month... 

Our top 3 strength and conditioning research studies this month...


How do tendons change in size and stiffness after strength training

Aim: Comparing the muscle-tendon properties of males with long-term (4 years), short-term (12 weeks), and no strength training experience 

Methods: 70 subjects (16 with 4 years, 15 with 12 weeks and 39 with no training experience) did 12 weeks of isometric strength training, 3 times per week comprising of 4 sets of 10 single-leg knee extension isometric contrac- tions at 75% of maximum voluntary isometric contraction (MVIC) torque and 2 seconds rest between each contraction | The force level of each contraction was ramped up to the level over 1 second and maintained for 3 seconds 

Findings: Minimal changes in tendon size were caused by strength training | Tendon stiffness changes appear to be caused by alterations in its material properties rather than in its size | Tendon stiffness is increased only at high force levels after short term strength training and at all force levels after long-term strength training

Practical Application: After short-term strength training, increases in tendon stiffness may contribute to gains in maximum strength but not necessarily affect strength at higher speeds | After initial strength training, strength gains at higher velocities might be substantially altered and gains in maximum strength may not be mediated by alterations in tendon stiffness




How can professional soccer athletes improve sprinting performance? 

Aim: Assessing changes in athletic performance in male soccer athletes by comparing the effects of adding either resisted sprint training or plyometrics training to jump squat training with the optimum load for power (OPL) 

Methods: 22 professional male soccer players were allocated into 2 groups, resisted sprint training (aged 21.7 ± 2.4 years) or plyometrics (aged 22.2 ± 2.4 years) in addition to OPL training | In addition to normal soccer training both groups did 12 strength training workouts over 5 weeks in pre-season period | OPL jump squats (4-6 sets, 4-6 reps) were carried out by both groups | Resisted sprints (6-8 reps, 20-30m) were carried out by the rested sprint group | Vertical countermovement and horizontal jumps (6-8 sets) were carried out by the plyometrics group

Findings: A short-term program of OPL jump squats combined with resisted sprints or plyometrics can enhance sprint running and change of direction performances in professional soccer athletes | Vertical and horizontal jumping abilities were all improved by the combined program involving plyometrics

Practical Application: While plyometrics may provide an added training effect by altering the eccentric phase of the stretch-shortening cycle, resisted sprinting and OPL jump squats may target similar qualities (high-velocity concentric strength) | Even if they appear similar, plyometrics should not be neglected in favor of other training methods




Do different exercises cause damage to different regions of a muscle? 

 Aim: Performing 3 different types of muscle-damaging lower body exercise and comparing the effects of each on markers of muscle damage in various regions of each quadriceps muscle. 

Methods: Subjects (33 healthy but untrained young males, aged 25.8 ± 3.8 years) perform one of three different workouts | i) Eccentric single-leg seated knee extension (between 10-100 degree knee angle) ii) Eccentric squat (to a 90 degree knee angle) exercises involved 5 sets of 10 eccentric reps with 90% of concentric 1RM | iii) Downhill (6km/hr, 60 mins, 10% decline, 20% of body-weight in a backpack, on a treadmill

Findings: Muscle damage in different muscles within the quadriceps and different regions of the same quadriceps muscle was produced after performing different forms of lower body eccentric exercise | The only quadriceps muscle that did not display any sign of muscle damage post-exercise was the vastus lateralis which suggests that this is the least susceptible

Practical Application: Using a range of exercises could help maximise muscle growth in all parts of muscles and muscle groups if muscle damage contributes to hypertrophy | Varying exercises regularly could help reduce the risk of non-functional overreaching and/or overtraining if muscle damage contributes to a higher risk of overtraining



(All information referenced from Strength & Conditioning Research)


Sports calendar of the month...

Our favourite events coming up in March 2018...

6-7: Football - Champions League last 16 second legs

7: Cricket - New Zealand v England, 4th ODI, Dunedin

8: Football - Europa League last 16 first legs

9-18: Winter Paralympics, Pyeongchang, South Korea

10: Boxing - WBO world featherweight, Scott Quigg v Oscar Valdez, Los Angeles

10: Cricket - New Zealand v England, 5th ODI, Christchurch

10: Rugby union - Six Nations - Ireland v Scotland, France v England

11: Rugby union - Six Nations - Wales v Italy

13-14: Football - Champions League last 16 second legs

13-16: Horse racing - Cheltenham Festival

14-18: Badminton - All England Championships, Birmingham

15: Football - Europa League last 16 first legs

17: Rugby union - Six Nations final round - Italy v Scotland, England v Ireland, Wales v France

17-18: Football - FA Cup quarter-finals

21-22: Gymnastics - World Cup, Birmingham

22-26: Cricket - New Zealand v England, first Test (d/n), Auckland

23: Football - Netherlands v England, Amsterdam Arena

24: Rowing - The Boat Races, River Thames

25: Formula 1 - Australian Grand Prix, Melbourne

27: Football - England v Italy, Wembley

30 Mar-3 Apr: Cricket - New Zealand v England, second Test, Christchurch 

30-1 Apr: Rugby union - European Champions Cup quarter-finals

31: Boxing - Heavyweight unification, Anthony Joshua v Joseph Parker, Principality Stadium, Cardiff


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