Updates of the month...

It's been 12 months since we launched our new website.

Our clients and our community continue to grow from strength to strength, welcome and thank you for being part of it! 

New services and online products are live and fully available to access, check out below links.

The user portal has been completely revamped making it easier and quicker to access programs and content.

Keep an eye on our website and social media pages for ongoing updates and ESP news... 

Last Month | January 2019

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

-Ongoing strength and conditioning support for SPS senior rowing.

-Final preparations for SPS senior football 2019 pre-season tour to Barcelona.

-Pre-season programming for all of SPS 7's squads

-Injury prevention oversight for SPS fencing team

-Performance enhancement oversight for Barnes Swimming Club elite squad

-Individualised ESP athlete support and training management.

-Working with new sports such as volleyball

  Now Available | Services

Now Available | Store





In Person




 Training Programs

Development Specific Strength

Individualised Programming*


Nutrition Plans

General Sport Science Guidelines

Healthy Eating Recipes - Vol. 1*


Interactive Training Systems


Coach Insight Blog Collaborations - Vol. 1*


ESP Training Tunes:



(* = new)


Podcast of the month...

"Episode #12 | December 18 | "Chatting international cricket strength and conditioning with Phil Scott"

Listen here!

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Blogs from the past month...

Motivation Management

Motivation Management

Dynamic | Strength | Push | Horisontal | Banded | A | Progression

Scrambled eggs & smoked salmon on toasted sour dough

The Raconteurs - Sunday Driver

Read more!

Irritable Bowel Syndrome

Irritable Bowel Syndrome

Dynamic | Strength | Lunge | Lateral | Banded | A | Progression

Turkey chilli w. baked potato

Lost Arts - Marlow, L’Orange, Solemn Brigham

Read more!

Confidence Strategies

Confidence Strategies

Dynamic | Strength | Lunge | Backward | Banded | A to C | Progressions

Faldo verde soup w. sausage

Brave new world - The blinders

Read more!

Goal Setting

Goal Setting

Dynamic | Strength | Lunge | Forward | Banded | A to C | Progressions

Vegan ramen w. crispy miso tofu

We’re trying to stay alive - Wyclef Jean, Refugee All Stars

Read more!


Research of the month...

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



Comparing the effects of hypertrophy and power training on maximum speed 

Key Findings: Among professional athletes carrying out strength training, individuals with recent hypertrophy-training experience displayed superior maximum strength but inferior maximum velocity in high-speed (but not low-speed) movements, compared to individuals with recent power-training experience.

Practical Application: Athletes who need to perform high-velocity movements in sport should focus mainly on power training, at least for those muscle groups whose main role is to shorten quickly. Muscle groups whose main role is to absorb energy during cyclical movement (such as theknee extensors and flexors) may benefit from eccentric training.




Assessing the effect of countermovement depth on vertical jump height 

 Key Findings: In male soccer and basketball athletes, increases in countermovement depth of >5cm lead to higher vertical jump heights of approximately 2cm on average. Increases in jump height were matched by the increases in net vertical impulse (force multipled by time) but mean and peak force actually decreased with increasing countermovement depth.

Practical Application: When athletes want to perform well on a test of countermovement vertical jump height, using a deeper countermovement than they would normally prefer may be beneficial.




Measuring the effects of exercise order on hypertrophy

Key Findings: In untrained males, there was no significant difference in the amount of muscle growth achieved between training using multi-joint exercises first in the workout or single-joint exercises first in the workout. Yet, only the group who trained with multi-joint exercises first in the workout achieved significant increases in mid-thigh muscle thickness, suggesting that a potential benefit of this exercise order might exist for the lower body.

Practical Application: Maximum gains in muscle size will likely be achieved for whichever muscle group is targeted first in a workout, regardless of the type of exercise (multi-joint or single-joint) that is used to work that muscle (or region of a muscle). Alternating blocks of targeting different muscle groups (by using higher volumes and by placing them earlier in a workout) may be the best approach for bodybuilding.



(All information referenced from Strength & Conditioning Research)


Sports calendar of the month...

Our favourite events coming up in February 2019...

1: Rugby union - Six Nations: France v Wales, Stade de France

1: Rugby union - Women's Six Nations: Ireland v England, Energia Park; Scotland v Italy, Scotstoun Stadium

1-2: Tennis - Davis Cup qualifiers

2: Mixed martial arts - UFC: Raphael Assuncao v Marlon Moraes, Brazil

2: Rugby union - Six Nations: Scotland v Italy, Murrayfield; Ireland v England, Aviva Stadium

2: Rugby union - Women's Six Nations: France v Wales, Stadium GGL

3: American football - Super Bowl 53, Atlanta, Georgia

5-17: Skiing - Alpine World Championships, Are, Sweden

6-9: Tennis - GB host Fed Cup Europe/Africa Zone Group I preliminary stage, Bath

8: Hockey - FIH Pro League, New Zealand women v Great Britain women followed by New Zealand men v Great Britain men, Christchurch

8: Rugby union - Women's Six Nations: Scotland v Ireland, Scotstoun Stadium

9-10: Athletics - British Indoor Championships, Birmingham Arena

9-13: Cricket - West Indies v England third Test, St Lucia

9: Rugby union - Six Nations: Scotland v Ireland, Murrayfield; Italy v Wales, Stadio Olympico

9: Rugby union - Women's Six Nations: Italy v Wales, Lecce

9: Football - Scottish Cup fifth round

10: Mixed martial arts - UFC: Robert Whittaker v Kevin Gastelum, Melbourne, Australia

10: Rugby union - Six Nations: England v France, Twickenham

10: Rugby union - Women's Six Nations: England v France, Castle Park

12-13: Football - Champions League last 16, first leg

14: Football - Europa League last 32, first leg

15-18: Football - FA Cup fifth round

16: Athletics - Indoor Grand Prix Birmingham

16: Hockey - FIH Pro League, Australia women v Great Britain women followed by Australia men v Great Britain men, Perth

16: Formula E - Mexico City

16: Boxing - Leo Santa Cruz v Miguel Flores, Los Angeles

17: Rugby league - World Club Challenge, Wigan Warriors v Sydney Roosters

17: Football - Women's FA Cup fifth round

19-20: Football - Champions League last 16, first leg

20: Cricket - West Indies v England, first one-day international, Barbados

21: Football - Europa League last 32, second leg

21: Basketball - EuroBasket 2021 pre-qualifier, Great Britain v Cyprus, Manchester

22: Cricket - West Indies v England, second one-day international, Barbados

23: Rugby union - Six Nations: France v Scotland, Stade de France; Wales v England, Principality Stadium

23: Rugby union - Women's Six Nations, Italy v Ireland, Stadio Sergio Lanfranchi; France v Scotland, Stadium Metropole

23: Football - Women's League Cup final, venue TBC

23: Hockey - FIH Pro League, China women v Great Britain women, Changzhou

23: Boxing - James DeGale v Chris Eubank Jr, London

23 Feb-2 March: Squash - World Championships, Chicago

24: Rugby union - Six Nations: Italy v Ireland, Stadio Olympico

24: Rugby union - Women's Six Nations: Wales v England, Cardiff Arms Park

24: Basketball - EuroBasket 2021 pre-qualifier, Austria v Great Britain, Schwechat

24: Football - Carabao Cup final, Wembley Stadium

25: Cricket - West Indies v England, third one-day international, Grenada

25 Feb-10 March: Winter sports, Bobsleigh & Skeleton World Championships, Whistler, Canada

27: Cricket - West Indies v England, fourth one-day international, Grenada

27 Feb-3 March: Cycling - World Track Championships, Pruszkow, Poland


Please share with anyone else who you think may be interested... 

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