Peak Power

Most Common Injuries in Football 🤕

🦵Hamstring strains, ankle sprains, groin/adductor issues, knee ligament injuries, and quad strains mostly happen during fast, explosive movements like sprinting, cutting, landing, and kicking.

📊 Large studies in elite football consistently show these five injuries make up a major share of time lost in both training and matches.

❓️Some common injury risk factors include previous injury, muscle weakness or imbalance, poor movement control, and fatigue.

💪Strong, balanced muscles, good movement control and smart load management dramatically reduce injury risk. Consistent prevention work, including strength and conditioning is one of the most effective tools players have.

📩 Drop us a message if you're rehabilitating an injury, or wanting to improve your robustness!

Unlock Your Athletic Potential with Peak Power🚀

At Peak Power, we specialise in helping athletes improve their athletic performance through expert strength & conditioning.

🔟 Over a decade of experience in strength & conditioning working with athletes of all ages and abilities
💪 Improve your speed, strength, power & robustness
🏃‍♂️ Performance-focused injury rehabilitation
🏋‍♂️ Gym-based training + speed & agility sessions
🖱 Online coaching
👦 Youth Athletic development

Whether you’re looking to take your performance to the next level or return from injury, we can help!

📩 Get in touch to arrange your FREE consultation and discuss how we can support your goals.

Criteria Based RTP Framework 📈

🗓 Our RTP framework is built around objective data, not arbitrary timelines.

🏃‍♂️ This allows us to make informed progression decisions based on what the athlete can demonstrate, not simply how many weeks have passed.

💪We also continue to target and develop the physical deficits identified through testing, ensuring athletes return not just “pain free”, but more robust, and prepared for performance demands.

Using a criteria-based model has supported:
✔️ Accelerated return to play timelines
✔️ Reduced deconditioning during rehab
✔️ Successful return without reinjury to date

Research supports a multi-faceted RTP process incorporating objective physical testing, sport demands, and risk assessment over rigid timeframes.

6-Week Off Season Programme ⚽️🏉

👊 Ready to come back fitter, faster and stronger?

📝 With 10+ years experience working as an S&C coach with elite teams, our 6-week off-season programme is designed to maximise your development with a proven blend of gym + pitch-based training.

🏋️‍♂️ Gym Sessions Include:
• Load tracker
• Load calculator
• Video demonstrations

⚡ Pitch Sessions Include:
• Aerobic conditioning
• Anaerobic conditioning
• Plyometric + multidirectional speed work

📈 Optimise your off season and come back better

📩 Contact us for a FREE consultation or tag someone who needs to see this!

How Can Trap Bar Shrugs Improve Your Sprint, Jump and COD Performance?

📈 Rate of force development (RFD) is essential in both individual and team sports because most decisive actions (e.g., sprinting, jumping, COD) occur within very short timeframes.

🚀 Athletes rarely have time to reach maximal force, so early RFD (0–100 ms) is particularly important.

⬆️ Exercises such as TB Shrugs can be useful for developing RFD because they require force production from a static position, removing the stretch-shortening cycle. This increases reliance on rapid motor unit recruitment.

🔑 A key ingredient is intent. You must aim to move the bar as quickly as possible, from a static start.

What is Adaptation-Led Programming? 📈

🔧Adaptation-led programming focuses on specific physiological adaptation before selecting exercises and loading strategies that best produce that stimulus. Exercises are viewed as tools rather than the goal of training.

💪Hypertrophy is primarily driven by mechanical factors, particularly sustained mechanical tension and training volume, which stimulate increases in muscle cross-sectional area.

🧠In contrast, maximal force is largely influenced by neural adaptations, including enhanced motor unit recruitment, firing frequency, and intermuscular coordination, typically achieved through high-load resistance training.

🚀For power and reactive strength, programming focuses on high-velocity resistance training, ballistic lifts, and plyometrics that improve RFD and neuromuscular efficiency, which underpin explosive performance.

📈Compared with movement-based programming adaptation-led programming may be more effective for performance development because it directly targets the physiological qualities underpinning performance. By prioritising the adaptation rather than the exercise pattern, coaches can manipulate load, velocity, and volume more precisely to optimise muscle mass, maximal strength, power, and reactive strength outcomes.

Athletic Profiling for Endurance Athletes 🏃‍♀️

📊 A profiling battery focuses on assessing the physical determinants of performance and common injury risk factors associated with an athletes sport.

💪This allows S&C coaches to identify an athletes strengths and areas of development to improve athletic performance and reduce injury risk. We do this by comparing the athlete vs sport-specific benchmarks.

👨‍💻 Using force plates, nordboard and forceframe we assess:
• Power (CMJ)
• Reactive Strength (Drop Jump)
• Anterior Max Force (SL ISO Squat)
• Posterior Max Force (SL ISO Hip)
• Groin/Glute Med Max Force (Hip Add/Abd)
• Soleus Max Force (SL ISO Bent Knee Calf Raise)
• Hamstrings Max Force (ISO Prone Curl)

📝These results will inform and optimise the athletes programmes for the next 6-week block.

📩If you're interested in optimising your S&C programme, reach out to me or !

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French Contrast Training (FCT) 🇫🇷💥

The French contrast sequence involves 4 exercises performed consecutively with 20–30s, targeting the full force–velocity spectrum ⬇️

1️⃣ Heavy Compound Lift (>80% 1RM)
2️⃣ Unloaded Jump (Slow SSC)
3️⃣ Speed–Strength Movement (ballistic or Olympic variation)
4️⃣ Reactive plyometric (Fast SSC)

What does the research say?
📈 Increased vertical jump height
💨 Improved acceleration and maximal velocity
🚀 Enhanced power output in trained athletes

When to programme FCT?
✔️ Best suited for well-trained athletes
🥇 Ideal for peaking or competition phases
❌ Not intended as a long-term replacement for traditional strength training

When programmed appropriately, FCT is a time-efficient method for maximising explosive strength, speed, and power ⚡

Why should you include reflexive eccentrics in your programme ✅️

✋️ Reflexive eccentrics train your body to absorb and redirect forces at high speed. This is achieved through fast eccentric contractions, teaching the body to brake effectively.

What are the benefits?

🧠 Improved Neuromuscular Control: Teaches your nervous system to react instantly to impact, improving force absorption and stability during sudden movements like landing or cutting.

🦶 Increased Tendon Stiffness: High-speed eccentric training adds more collagen cross-links in tendons, making them stiffer for better energy storage and return, enhancing power in jumps and sprints.

Enhanced Eccentric Rate of Force Development: Improves the ability to rapidly absorb and redirect force, crucial for explosive power.

⬇️ Reduced Injury Risk: Most non-contact injuries (ACL, hamstring) happen when absorbing force; reflexive eccentrics train this vulnerable moment, preventing tears.

Check out these Drop Squat progressions:
1) Dumbbell Drop Squat
2) Barbell Drop Squat
3) Dumbell Drop Split Squat
4) Barbell Drop Split Squat
5) SL Dumbell Drop Squat
6) SL Barbell Drop Squat

Unlock Your Athletic Potential with Peak Power 🏃‍♂️

Why Choose Us?
🔟 Over a decade of experience
🥇Coached athletes of all ages and abilities, including Olympic champions and professional teams.
☝️ Individualised approach to optimise performance and reduce injury risk.
🎓 Master of Sport Science & UKSCA Accredited.
🏆 World class facilities
💰 Competitive rates.

Drop us a message today to see how we can support you! 📩