Nathan Kiely Athletic Performance

Nathan Kiely Athletic Performance Nathan Kiely is a strength & conditioning coach and helps a variety of athletes improve their athletic performance by training smart and hard.

25/09/2026

Rinse and repeat

Sprint-lowers-uppers | Upper body strength training

1A Bench press w/ chains 6x6,5,3,3,3,3
1B Chin up 6x6,5,3,3,3,1

2A DB overhead press 4x8,6,5,5
2B Bench pull 4x8,6,5,5

3A DB chest fly 3x15
3B Round the world shoulder complex 3x8

4A Overhead cable triceps extension 3x8-15
4B Incline DB curl 3x8-15

šŸŽ GIDDY UP is my athletic-centred online training community. Try it for FREE for 7-days.

šŸƒā€ā™‚ļø Level up your training so that youā€™re actually practicing what you preach! SPRINT-LOWERS-UPPERS comes with a whole team of like-minded people on the same journey as you. Developed size, strength, power and speed. Enjoy the first week free on me, no obligation.

Sign up to the 21 strength-power-speed training methods email list.

Check out the link in my bio to learn more about each of these offers.

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Happy birthday to my amazing soulmate Amy Kiely šŸ„³ šŸ„³šŸ„³
03/07/2026

Happy birthday to my amazing soulmate Amy Kiely
šŸ„³ šŸ„³šŸ„³

24/06/2026

Accommodating resistance is one of the more widely recognised advanced training methods, but when chains are used correctly they can also introduce an element of perturbation training.

As the chains progressively deload and reload throughout the movement, subtle fluctuations in force and stability demands require the athlete to continually organise and reorganise movement solutions under load.

The result is a training stimulus that extends beyond simply matching resistance to the strength curve.

While neither accommodating resistance nor perturbation training are magic bullets, both can be valuable tools when applied with clear intent and for the right athlete at the right time.

These are just two advanced strength, power and speed training methods covered in my free 21-day email series.

Link in bio to learn more.

15/06/2026

Everything earned. Nothing given.

01/06/2026

A few recent movement and loading explorations.

1. Hip lock w/ upper body dissociationā€”the ability to rotate the upper body while maintaining extension through the trunk and achieving a sound hip lock is fundamental to applying game speed. Whether tracking an opposing player, receiving or delivering a pass, or fending off a defender, the upper body must be adaptable and capable of acting independently from the lower body.

2. 45Ā° hip extension - two up - one down accentuated eccentric loadingā€”this one provides a potent hip dominant eccentric stimulus to the hamstrings. Additional benefits include the unilateral nature of the eccentric phase, adding challenge around transverse vectors.

3. Switch hip lock in Smith machineā€”challenging pelvic function in the frontal plane. This is where multiplanar sporting actions can fall apart. The ability to elevate the free hip while the stance leg is in ABduction provides a crucial base for force production. Note the importance of keeping the mid line completely vertical while the stance leg takes on an acute angle of force orientation.

Just some ideas to consider for your exercise selection to support more resilient and adaptable athletic performance.

08/05/2026

Iā€™ve shaved 0.11s off my accel 20 over the last 6 months (originally a PB I set back in 2023)ā€”even surprising myself. Hereā€™s what Iā€™ve done differently.

1. Less strength work. I really only deliver a strength stimulus to my legs with one exercise each week (back squat). I still hit some power cleans, but less volume, and just get a taste of some hamstring work (six sets total from three exercises vs. nine previously). I no longer do heavy single leg strength twice per week and instead focus on some lumbopelvic function with double step ups.

2. Less jumps and plyometrics. I no longer do much jump work in my strength sessions, rather I use this time to address structure rather than double dipping on neural stimulus. I still hit my extensive plyos, drilling and bounds on my speed days, but this is consolidated rather than dispersed across my training week.

3. No more resisted sprints. This is probably the biggest one. Iā€™ve always done a lot of resisted sprint work (see 4-2-2-4) protocol, but Iā€™ve gone away from this and instead just spend that energy on additional free sprint acceleration work.

4. Red shoes and more caffeine. Enough said.

Iā€™m not saying everyone should do this. All the things I did previously developed the structure, nervous system and technique that have allowed me to improve. What it has shown me is how sensitive speed expression is to fatigue and how much heavy and slow strength work may have negative transfer when delivered in high volumes.

For the recordā€”I always time my sprints from back foot toe off (start) to torso breaking plane of finish line. This is my preferred method as it is highly consistent and can be administered with nothing more than a camera (no expensive or clunky timing equipment required).

01/05/2026

Five advanced training methods I use to drive superior training adaptations

1. Reactive strength training - short ground contact plyometrics (time pressure is the essential characteristic of effective fast stretch shortening cycle training). Progress from double leg, to alternating legs, to single leg repeated tasks. Can be assessed via reactive strength index in drop jump, 10-5, or single leg drop jump tests.

2. Compensatory acceleration training - moving the bar with maximal intent and speed enhances muscle unit recruitment and preferentially targets high threshold motor units. Knowledge of results is a potent tool for maximising this and I heavily bias VBT on key lifts for this reason. Always chasing velocity PBs at any given training load.

3. Perturbation training - distal instability drives proximal stability. Hanging bands can be used to increase muscle cocontractions around the pelvis to drive greater function and transferability of movement to dynamic sporting contexts.

4. Yielding isometrics - provide time under tension to aid tissue quality and joint angle specific strength with reduced metabolic cost and eccentric muscle damage.

5. Accentuated supramaximal eccentric loading - enhances muscle fascicle length which is essential for reducing soft tissue injury risk. Can be performed via two up - one down method or with other concentric assists such as resetting as shown in Nordic curl.

šŸŽ GIDDY UP is my all athletic-centred online training community. Try it for FREE for 7-days.

šŸƒā€ā™‚ļø Level up your training so that youā€™re actually practicing what you preach! SPRINT-LOWERS-UPPERS comes with a whole team of like-minded people on the same journey as you. Developed size, strength, power and speed. Enjoy the first week free on me, no obligation.

Sign up to the 21 strength-power-speed training methods email list.

Check out the link in my bio to learn more about each of these offers.

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