Updates of the month...

Hi everyone, hope we are all well and seasons greetings...

Our community is still continuing to growing everyday, thank you for being a part of it!

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 | November 2019

Founder & CEO, Ryan Blake, recently set up an executive fitness community for working professionals from all industries who love to participate in exercise and sport across all levels. The 4 key pillars of the group are movement, energy, health and mindfulness in order to help improve all aspects of performance when training, competing, working and living. 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.

SPS rugby union in-season programs.

Ongoing strength and conditioning support for SPS rowing.

Off-season programming for multiple track and field squads.

Performance enhancement for Barnes Swimming Club elite squad.

Individualised support and training management for our youth, action, adventure, freestyle, endurance & combat athletes.

One-to-one rehabilitation phases for clients with challenging injuries!

  Now Available | Services

Now Available | Store


Podcast of the month...

"Episode #23 | December 19 | "Chatting the athletic performance blueprint with Justin Roethlingshoefer & Marc Schneider"

Listen here!

Subscribe Spotify Subscribe iOS Subscribe Android


Blogs from the past month...

Project Management

Project Management

Development | Preparation | Potentiate | Level 5 | Stages A to E | Progressions

Veggie Shepards Pie

Words (Edit) - Franky Was

Read more!

Relentless Pursuit Of Better

Relentless Pursuit Of Better

Development | Preparation | Mobilise | Level 5 | Stages A to E | Progressions

Vegetarian chorizo & broccoli pasta

Mother (Fedde Le Grand Remix) - Charlie Puts, Fedde Le Grand

               Read more!

Look In The Mirror

Look In The Mirror

Development | Preparation | Activate | Level 5 | Stages A to E | Progressions

Vegetable thai green curry

Thing For You (Agoria Remix) - David Guetta, Martin Solveig, Agoria

Read more!

Dealing With Disappointment

Dealing With Disappointment

Development | Preparation | Rasie | Level 5 | Stages A to E | Progressions

“Wrapless” white fish fajitas

Hindsight (Millbrook Remix) - Matrix & Futurebound, Millbrook

Read more!


Research of the month...

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

#1] Comparing the recovery of strength between athletes and non-athletes

 Key Findings: After a standardized, muscle-damaging upper-body eccentric workout, karate athletes experienced a greater immediate reduction in strength than non-athletes, as well as a slower recovery of strength. This may be related to their greater proportions of fast twitch fibers, or their ability to recruit more high-threshold motor units. In contrast, non-athletes experienced a slower recovery from muscle soreness.

 Practical Application: We should not assume that untrained lifters will always recover more slowly than trained lifters. Moreover, untrained lifters may incorrectly identify their state of recovery from a workout, since they remain sore for many days after their strength has recovered. In contrast, muscle soreness and strength recovery are likely to occur in tandem in well-trained lifters, which makes it a more useful check on recovery status in this population. 

#2] Peripheral and central nervous system fatigue after sprinting

  Key Findings: In recreationally-trained males, intermittent sprint running exercise caused central nervous system (CNS) and peripheral fatigue, although the CNS fatigue was short-lived. Since low-frequency fatigue was observed, the peripheral fatigue must have involved excitation-contraction coupling process disruptions. Post-exercise reductions in hamstrings strength were associated with altered movement patterns during high-speed running.

Practical Application: Sprint running exercise likely only causes a small amount of CNS fatigue that is quite short-lived. Even so, when muscle damage is caused that leads to sustained reductions in strength, this can impair movement patterns, which could lead to an inability to improve coordination during subsequent training sessions until strength recovery has occurred. 

#3] Can blood flow restriction (or lactate) trigger muscle growth directly?

Key Findings: In a rodent model, a training program of regular electrical stimulation that produced isometric contractions at 30% of MVIC was unable to bring about hypertrophy. Similarly, BFR alone for the same duration of time was unable to cause hypertrophy. However, combining low-force isometric contractions with BFR caused hypertrophy. These effects seemed unrelated to the acute changes in blood lactate and growth hormone. 

 Practical Application: BFR alone is unlikely to cause any muscle growth, although it can allow light load strength training to bring about muscle growth with a smaller number of reps. Moreover, deliberately inducing fatigue in order to enhance metabolic stress is unlikely to increase muscle growth, since metabolic stress in isolation from mechanical tension evidently does not cause any hypertrophy.

(All information referenced from Strength & Conditioning Research)



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

Play here!


Sports calendar of the month...

Our favourite events coming up in November 2019...

4-8: Swimming - European Short Course Championships, Glasgow

12-15: Golf - Presidents Cup, Melbourne

17 Dec-16 Feb (2020): Cricket - England tour of South Africa

26-30: Cricket - South Africa v England, first Test, Centurion

26: Horse racing - King George VI Chase, Kempton


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

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