Hours Slept and Injury Risk: 6 things you can do No Comments Infographics, Recovery 1 March, 2020 Do you sleep less than 7 hours a night? Look at your risk of injury, scary right. We all know how important it is to sleep 8hours+ a Read More Contact Athletes: are you the hammer and stone? No Comments Infographics, Power 5 February, 2020 Contact athletes, are you the hammer and stone? Heard this concept from Dan John in his recent book “40 years with a whistle” and it beautifully summrised my training… Read More Optimal Rep Ranges from the USSR: Prilepin’s Table No Comments Infographics, Strength 22 January, 2020 Prilepin was a USSR weightlifting coach who studied the training habits of the most successful lifters Finding what percentages, sets and reps they used to optimise training Prilepin research… Read More How long does it take to recover from common workouts? No Comments Infographics 15 January, 2020 Don’t haphazardly throw it all in the mixing pot Randomly selecting the days you train is a recipe for disaster If you want a well structured training week, you… Read More How long does it take to lose your gains? Training Residuals (Issurin) No Comments Infographics, Speed, Strength 23 December, 2019 Issurins training residuals is my most referenced table as a coach, it’s invaluable. The scientific definition of training residuals is ‘the retention of changed induced by systematic workloads beyond… Read More Monday to Sunday: Athletes In-season Week Should Look Like This No Comments Infographics, Inseason 21 November, 2019 Athletes keep getting weaker and slower in-season because they don’t manage their training week correctly. Don’t let yourself get stuck in that vicious cycle again. You’ve done it before…. Read More The 4 Level Pyramid for Building Healthy Shoulders No Comments Infographics 21 November, 2019 Forget external rotations. At least for the moment. They’re just the icing on the cake. The shoulder is a complex joint which depends on its neighbours doing their job…. Read More How to Recovery Rapidly after Game Day: The 100 Point Recovery System No Comments Infographics, Inseason 21 November, 2019 Athletes get weak and slow in-season. Never getting better year on year because of it. If this is you, ask yourself if you’re managing fatigue between games. That’s the… Read More New PostsPopular PostsKnowledge Bombs by Email About Us We provide professional online coaching for amateur and professional athletes looking to become physically dominant in their sport and stay injury free Your Path to New Levels of Performance Latest Post Do you really need to deload? Planned deloads should not be necessary in a programme. Why are planned deloads… 3 Ways Athletes Can Develop Explosive Speed Do these and you’ll get faster. Simple. 99% of athletes aren’t doing these… Strength Training is as Effective as Stretching at Improving Flexibility. “If you want to be flexible, you need to stretch” “Lifting weights makes… Contact Info 7 Dicket Mead, Welwyn, Hertfordshire, AL6 9NX 07508609825 Mon - Sat: 5:00 - 19:00 All rights reserved.