Peak Power

Unpopular opinion: Most of the "S&C" content on your feed is BS 💩

Unqualified coaches and influencers push gimmicky content for views rather than effective athletic development advice ❌️

Research shows a high volume of unverified advice on social media, where novelty overrides basic science (Simpson et al., 2023). 👎

The issue is, good quality S&C isn't flash! And that doesn't fit social media 📸

S&C is about applying the right stimulus to drive adaptation. Exercises are simply tools, and using an overly complex movement is like using a screwdriver to hammer a nail 🔨

Prioritise evidence-based methods, and credentialed expertise to develop athletic performance 🏃🏻‍♂️

Consistency beats complexity every time 🤝

Middle Distance Runner Comp Block 🏃‍♀️

It's been a fantastic season so far for , with PBs in both the 800 and 1500m, plus a
Gold at the U20 Indoor Championships and a bronze at the English Schools Games 🥇🥉

Here's a look at one of her comp block sessions that's helping her continue to perform ⬇️

1A) SL Drop to Broad Jump
1B) Band Assisted CMJ
2A) Quarter Pin Split Squat
2B) Lateral Pogos
3A) BB Hip Thrust (From Floor)
3B) Seated Ballistic ISO Calf Raise
4) Double Hamstring Switches

During competition blocks, we shift focus towards rate of force development (RFD) and power, while reducing overall training volume to ensure freshness ⚡️

Wishing Violet the very best of luck at the Age Group Championships this weekend! 🙌

Train Smarter. Perform Better. Anywhere. 🌍

Want to unlock your athletic potential?

At Peak Power, we help athletes of all ages and abilities improve their speed, strength, power and all-round performance through expert Strength & Conditioning.

Why choose Peak Power? ⬇️
🔟 10+ years of Strength & Conditioning experience
🎓 Master's in Sport Science
📝 UKSCA Accredited Coach
🏆 Passionate about helping athletes achieve their goals

Whether you're aiming to perform at your best, gain a competitive edge, or return from injury, we're here to help.

📩 Send us a message today to book your FREE consultation.

👇 Tag a teammate or friend who'd benefit from this!

International Travel Guidance 🛩

⚽️ With the World Cup well underway, I thought it'd be a good time to share some tips for athletes competing internationally.

🕑 Managing your body clock is the first major hurdle. Research suggests shifting your sleep schedule 2–3 days before you leave, and aim to arrive at least two days before competition. During the flight, stay hydrated, eat light, and limit your naps to keep your body clock on track.

​🤝 Staying healthy on the go is just as crucial for performance. Lower ilness risk by sanitising your seating area, wash your hands frequently, and avoid touching your face. Once you land, make it a priority to change your clothes, shower, and keep up with your normal oral hygiene routine.

​💊 Magnesium and cherry juice are great for supporting sleep, while Vitamin C, zinc, and probiotics keep your immune system strong. Pack some electrolytes and whey protein to maintain hydration and muscle recovery while on the move.

📝 Plan ahead, stay healthy, and perform at your best!

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.

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.