MARCH 2019


Updates of the month...

It's been over a year months since we launched our new website.

Clients and our community are still growing everyday, welcome and thank you for being part of it! 

There are many more new services and store products 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 on desktop, tablet & phone!

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

Last Month | February 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 as they approach the schools head of the river event this month.

-In-season maintenance for SPS senior football who are currently 2nd in the league and look to claim the title with 2 matches still remaining.

-Rugby 7's squads have begun their seasonal tournaments, battling the elements in the build up to the Nationals at the end of the month.

-In depth programming for our indoor combined event track and field athletes.

-Injury prevention oversight for SPS fencing team.

-Performance enhancement for Barnes Swimming Club elite squad

-Individualised support and training management for out adventure and action sports clients.

-Continuing to work with new sports such as volleyball.

  Now Available | Services

Now Available | Store

(* = new)


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Interactive Training Systems

Coaching Insights*




Nutrition Plans









 Training Programs

Development Strength

Dynamic Strength*

Development Conditioning*


ESP Training Tunes:



Podcast of the month...

"Episode #13 | January 18 | "Chatting triathlon coaching and competition with John Wood"

Listen here!

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Blogs from the past month...

Personality Profiling

Personality Profiling

Development | Strength | Hip Hinge | Level 5 | A to C | Progressions

Burrito stuffed peppers w. spicy slaw & home made tortilla chips

Old Friend - Elderbrook

Read more!

Create Options

Create Options

Development | Strength | Squat | Level 5 | A to C | Progressions

Roasted cauliflower salad w. white fish

Talk (Thin White Duke Mix) - Coldplay, Jacques Le Cont

Read more!

Cake Layers

Cake Layers

Dynamic | Strength | Rotate | A to D | Progressions

Vegetable packed pasta primavera w. chilli shrimp

Sweet release - Hockey dad

Read more!

Kit Bag

Kit Bag

Dynamic | Strength | Brace | Supine | A to D | Progressions

Chilli garlic pork chops w. Asian veg

Rhythm of the drum - Shit K3y

Read more!


Research of the month...

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



Assessing the effects of Nordic curls on sprint running ability

Key Findings: When performed by amateur team sports athletes, Nordic hamstring curls improved change of direction (COD) ability and short distance linear sprinting ability, and caused a large increase in eccentric hamstrings strength. Three weeks of detraining did not remove the beneficial effects of training on change of direction ability or linear sprinting performance, but gains in eccentric hamstrings strength were reversed.

Practical Application: Nordic curls improve sprinting performance, and change of direction ability (when measured in a test that involves 10m linear sprint sections). Detraining causes losses of eccentric strength without similarly large losses in sprint running ability, likely because passive structures contribute more to high-velocity eccentric strength than low-velocity eccentric strength and these adaptations are lost more slowly during detraining.




Can jump height loss be used to monitor fatigue in a sprinting workout?

 Key Findings: When high-level sprinters perform a workout involving multiple repetitions of 60m sprints, the loss in countermovement jump (CMJ) height is closely related to both the loss in sprinting velocity and also to the metabolic responses (blood lactate and ammonia). CMJ height might therefore be useful to track the onset of fatigue during sprinting workouts.

Practical Application: Sprinting workouts that involve less neuromuscular fatigue are likely to lead to superior adaptations that benefit high-speed running performance. Losses in CMJ height during a sprinting workout can be used to monitor fatigue on an athlete-by-athlete basis, allowing for some standardisation of the training effect of a workout for each athlete.




Comparing the effects of moderate and very light load strength training

Key Findings: When untrained subjects train without using progressive overload of weight, gains in maximum strength are greater when using a moderate (70% of 1RM) load, while gains in muscle size are similar whether using a moderate or very light (15% of 1RM) load with or without blood flow restriction (BFR), regardless of arterial occlusion pressure. Whether the same results would be observed when using progressive overload is unclear.

Practical Application: Although it was not directly assessed, progressive overload of weight (and not just reps) seems to be an important factor affecting the magnitude of strength gains after strength training. And although this study found no differences in hypertrophy between moderate and very light loads without BFR, the data overall suggest that training with very light loads without BFR leads to less muscle growth, and should be avoided.



(All information referenced from Strength & Conditioning Research)


Sports calendar of the month...

Our favourite events coming up in March 2019...

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

12-15: Horse racing - Cheltenham Festival

14: Football - Europa League last 16, second leg

14-17: Para-cycling - Track World Championships, Apeldoorn, Netherlands

16: Rugby union - Six Nations final weekend, Italy v France, Stadio Olympico; Wales v Ireland, Principality Stadium; England v Scotland, Twickenham

16: Rugby union - Women's Six Nations: England v Scotland, Twickenham

16-17: Football - FA Cup quarter-finals

16: Mixed martial arts - UFC London

16-24: Curling - Women's World Championship, Denmark

17: Formula 1 season starts - Australian Grand Prix, Melbourne

17: Rugby union - Women's Six Nations, Wales v Ireland, Cardiff Arms Park; Italy v France, Stadio Plebiscito

17-21: Cricket - Afghanistan v Ireland, one-off Test, Dehradun, India

19: Basketball - BBL Trophy final, Glasgow

20-21: Football - Women's Champions League quarter-final first legs

21: Football - Euro 2020 qualifying, Northern Ireland v Estonia, Windsor Park

22: Football - Euro 2020 qualifying, England v Czech Republic, Wembley Stadium

23: Football - Euro 2020 qualifying, Gibraltar v Republic of Ireland, Victoria Stadium

23: Formula E - Sanya, China

23: Gymnastics - Artistic World Cup, Birmingham

24: Football - Euro 2020 qualifying, Wales v Slovakia, Cardiff City Stadium; San Marino v Scotland, San Marino Stadium, Northern Ireland v Belarus, Windsor Park

25: Football - Euro 2020 qualifying, Montenegro v England, Podgorica City Stadium

26: Football - Euro 2020 qualifying, Republic of Ireland v Georgia, Aviva Stadium

29-31: Rugby union - Champions Cup and Challenge Cup quarter-finals

30: Athletics - World Cross Country Championships, Aarhus, Denmark

30 March-7 April: Curling - Men's World Championship, Canada

31: Formula 1 - Bahrain Grand Prix, Sakhir

31: Hockey - FIH Pro League, United States women v Great Britain women, Lancaster


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

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