BSc Sport & Physical Activity - REPs Level 4 Strength & Conditioning - REPs Level 3 Personal Trainin
08/06/2026
Off Season Work with
Coming off the back of a strong first season in we looked at where he could continue to develop as a young athlete in a physical league
Top professional, thanks for dropping in my guy!
07/06/2026
Congratulations .keay & on securing the league & Scottish communities cup double 🏆🏆
Both with key contributions this season rounded off by combining together to change the game on route to becoming cup champs
I’ve worked with .keay since u16s at Morton, through the highs & the lows of the journey from youth to senior football. The obstacles put in-front of him could have been enough to put any young player off, but he showed an incredible attitude to knuckle down & make most of a bad situation way outwith his control. Took it on the chin after nearly a year out & in his first 6 months of senior football had 20 goal contributions in 27 appearances. Proud of the work and determination that went into that, well done my guy. Time to take it up a level for 🇺🇸
came to me in February off the back off return to play after knee surgery, knowing he had to get his body right in order to get back to his best on a consistent basis, confident the injury was in the past. With the right strength & conditioning plan we could get him feeling back to his best & helping the team with late goals in crucial moments. We now know what his body responds best to through the season & ready to kick on for a big 26/27 ⏰
Two players who know what it takes to perform and achieve to the best of their ability, top work this season ❤️
Single Leg Strength 🦵
Great insight from on the talking about the importance of building strength as a youth player breaking through in senior football
In this example using single strength to push into the ground & set a solid base waiting on contact from an opponent in his hold up play
Just one example of where single leg strength can benefit performance as a footballer
The majority of actions on the pitch rely heavily on one side functioning in isolation
- Stability in the supporting leg whilst striking a ball
- Each step in accelerations & sprints
- Planting & pushing off in change of directions
- Jumps & Landings are rarely from two feet
Within our programming we put a big focus on single leg work, from a reduction in injury risk perspective & for the performance gains
For a full 8 week programme DM ‘Off-Season’
13/05/2026
Off-Season Giveaway
Win a free 8 Week Off-Season Online Programme
Full Weekly Programming to take care of Strength, Speed & Fitness this Off-Season
To Enter :
- Like this post
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Entries Close Saturday with Winner Announced Sunday
Good luck ⚡️
Off-Season Essentials
To make this season better than last, this is where you start
Take a break 1-2 weeks maximum
You then need structured programming balancing all the aspects needed to be the complete athlete
No guesswork - clear instruction on what to do & when
Targetted programming that covers all your needs:
Gym based Strength & Power
Prehab & Injury Prevention
Short Space Explosiveness
Running Conditioning
All catered for in one programme
online pre-season coming very soon 👀
Message ‘Off-Season’ to get sign up information first, spaces limited
02/01/2026
2 days work with
Short break back in the country but still pushing to get to the next level, thats an elite mentality
We got a lot of quality work done, identified some areas to improve & set him up for a big push in the second half of the season with Westerlo 🇧🇪 & Scotland 🏴
Big 2026 goals, go do your thing my guy!
Session Focus
Day 1:
Prehab & Movement Quality
Strength Maintenance
Day 2:
Mobility
Acceleration + Top Speed Mechanics
Plyometrics + Horizontal/Vertical Power
28/11/2025
Your Matchday nutrition strategy doesn’t start on Matchday…
Habits throughout the week should support the demands of training & recovery needs
But MD-1 is where a focus on fuel really makes the difference
High Carbs (6g per kilogram of bodyweight)
Moderate Protein (1.5g per kilogram of bodyweight)
Low fat (0.8g per kilogram of bodyweight)
For example a player at 70 kilograms would need 6 times that (420) in grams of Carbohydrate
This optimally tops up the stores of glycogen (i.e energy) in the muscles & liver, ready for the intensity of a match
Don’t wait til Matchday to fuel…
Load up early, Top Up on Matchday
Be unstoppable for 90’ ⚡️