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Newsletter

SEPTEMBER 2019

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Updates of the month...

Hi everyone, hope all is well...

Thank you for still being part of our community which still continuing to grow everyday, welcome!

More new services and store products are live and fully available to access, check out below links.

The user portal is even easier and quicker to access programs and content on any device!

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

 Last Month | August 2019

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

SPS rugby union pre-season training tour to Italy.

Ongoing strength and conditioning support for SPS rowing.

End of season profiling for multiple cricket teams.

Off-season programming for multiple track and field squads..

Performance enhancement for Barnes Swimming Club elite squad.

Individualised support and training management for our adventure and action sports clients.

Continuing to work with new sports such as American football, volleyball, international triathlon and various forms of dance!

  Now Available | Services

Now Available | Store

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Podcast of the month...

"Episode #20 | August 19 | "Chatting problems, solutions, technology & freestyle sports with Chris Chapman"

Listen here!

Subscribe Spotify Subscribe iOS Subscribe Android

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Blogs from the past month...

Moaning Regulation

Moaning Regulation

Profiling | Fitness testing | Speed | Options

Smashed avocado on rye w. cherry tomatoes & scrambled egg

Wasting My Young Years (Henrik Schwarz Remix) - London Grammar, Henrik Schwarz

Read more!

Italian Lessons

Italian Lessons

Profiling | Work capacity | Brace | Progression

Venice inspired capricciosa pizza

Glue - Bicep

Read more!

Enjoyment Allowance

Enjoyment Allowance

Profiling | Work capacity | Pull | Progressions

Minced turkey tacoless salad

Nobody But You - George FitzGerald, Hudson Scott

Read more!

Self Belief

Self Belief

Profiling | Work capacity | Push | Progressions

Pork loins w. mixed pepper salad

In Degrees (Purple Disco Machine Remix) - Foals, Purple Disco Machine

               Read more!

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Research of the month...

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

 

#1] Rates of recovery for the squat, bench press, and deadlift in trained males

 Key Findings: In strength-trained males, strength (as measured by bar speed against a submaximal load) was reduced after squat and bench press workouts, but not after a deadlift workout. The rate of strength recovery was slower after the squat workout (with reductions in strength lasting 72 hours) than after the bench press and deadlift workouts. Indirect markers of muscle damage were also less pronounced after the deadlift workout.

 Practical Application: Strength recovery measured by reference to bar speed against a submaximal load may indicate that recovery has occurred more quickly than strength recovery measured by using maximal isometric or isokinetic tests of the muscle that has been used as a prime mover. As always, the best measurement of strength recovery is progressive overload within the workout that is being done, relative to the previous workout.

 

 #2] Characteristics of slow, medium, and fast male track sprinters

 Key Findings: Compared to slower sprinters, faster sprinters display higher maximum running speeds, longer step lengths, higher step rates, shorter ground contact times (but similar flight times), and higher vertical and leg stiffness. However, faster sprinters do not display consistently different joint angle movements from slower sprinters, suggesting that technique is not a major differentiator of performance at this level.

Practical Application: For improving performance in already accomplished track sprinters, greater improvements will likely occur as a result of enhancing the physical characteristics that contribute to faster running speeds (high-velocity strength and eccentric strength) rather than aspects of technique, since joint angle movements do not differ between track sprinters of different abilities.

 

#3] How important is variety when strength training for hypertrophy? 

Key Findings: In strength-trained males, a constant (unvarying, except for using progressive overload) training program delivered similar gains in muscle size to a constantly varying (four different workouts in sequence) training program. However, post-workout increases in muscle protein synthesis rates were greater after the varying training program workouts, perhaps due to the greater muscle damage that was caused

 Practical Application: Variation within a training program seems to be somewhat overrated, so long as progressive overload is being followed and training volume is high enough to maximize adaptations. Given that too much variety can mask progressive overload and make it difficult to identify whether changes are occurring, it likely makes sense to use variety sparingly (only as needed) rather than indiscriminately.

 

(All information referenced from Strength & Conditioning Research)

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Playlist

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

Play here!

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Sports calendar of the month...

Our favourite events coming up in September 2019...

1: Formula 1 - Belgian Grand Prix, Spa

1: Cricket - Super League Finals Day, Hove

3: Football - Women's friendly, Norway v England, Bergen 

4-7: Cricket - T20 Blast quarter-finals

4-8: Cricket - England v Australia, fourth Ashes Test, Old Trafford

5: Football - Euro 2020 qualifying, Republic of Ireland v Switzerland

6: Rugby union - England v Italy, St James' Park; Scotland v Georgia, Edinburgh

6: Football - Euro 2020 qualifying, Wales v Azerbaijan; Scotland v Russia

6: Athletics - Diamond League, Brussels, Belgium

7: Rugby union - Ireland v Wales, Aviva Stadium

7: Football - Euro 2020 qualifying, England v Bulgaria, Wembley Stadium

7-15: Surfing - World Games, Japan

8: Formula 1 - Italian Grand Prix, Monza

8: Athletics - Great North Run

8-15: Cycling - Tour of Britain

9: Football - Euro 2020 qualifying, Northern Ireland v Germany; Scotland v Belgium

9-15: World Para-swimming World Championships, London, United Kingdom 

10: Football - Euro 2020 qualifying, England v Kosovo, Wembley Stadium

12-16: Cricket - England v Australia, fifth Ashes Test, The Oval

13-15: Golf - Solheim Cup, Gleneagles

14: Horse racing - St Leger, Doncaster

16-25: Weightlifting - World Championships, Pattaya, Thailand

19-22: Golf - PGA Championship, Wentworth

20 Sept-2 Nov: Rugby union - World Cup, Japan

21: Cricket - T20 Blast Finals Day, Edgbaston

21-29: Cycling - Road World Championships, Yorkshire

22: Rugby union - World Cup, Ireland v Scotland, Yokohama City; England v Tonga, Sapporo

22: Formula 1 - Singapore Grand Prix, Singapore

23: Rugby union - World Cup, Wales v Georgia, Toyota

23-26: Cricket - Final round of County Championship matches

24-29: Canoe Slalom - World Championships, Spain

26: Rugby union - World Cup, England v USA, Kobe

28: Rugby union - World Cup, Japan v Ireland, Shizuoka Prefecture

28 Sept-6 Oct: Athletics - World Championships, Doha

29: Formula 1 - Russian Grand Prix, Sochi

29: Rugby union - World Cup, Australia v Wales, Tokyo

30: Rugby union - World Cup, Scotland v Samoa, Kobe

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