Total Strength Endurance

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Total Strength Endurance Endurance Sports Strength + Conditioning Specialists
Bespoke training plans and consultations
and elevate your performance

12/10/2026

Beginners plyometrics ⚡️

training. Plyometrics are a weapon for injury prevention and increased force production.

BUT,

They must be implemented safely and gradually progressed - this is VERY important!

So here’s 4 beginners exercises, you don’t need to do these in one session and it’s best to spread them out across the week with 60-100 foot contacts only per session.

This is why our ‘athlete stronger programme’ has been designed to gradually implement plyometrics safely that will progress over time.

So if you don’t know where to start but want some UNREAL gains, DM us the word ‘JUMP’ and we’ll help you out.

Build the Strength to Endure.

05/10/2026

Think you need stronger glutes for faster running?

The glutes are important but athletes often overlook what’s happening below the knee 🦵

Your calf complex, Achilles, ankle and foot have to absorb and reproduce huge forces with every stride.

So stop skipping calf day, no one wants chicken legs and it’s costing your performance 🐓

Research: 🔬
Reiter et al. (2024): Achilles Tendon Loading During Running Estimated Via Shear Wave Tensiometry
Dorn, Schache & Pandy (2012): Muscular Strategy Shift in Human Running

DM us the word “CALF” and we’ll help get you started 📩

Can you get stronger whilst performing endurance training?We’ve all heard of the interference effect but modern science ...
28/09/2026

Can you get stronger whilst performing endurance training?

We’ve all heard of the interference effect but modern science now proves that this effect might not be as large as they first thought.

Heavy strength can increase your tendon stiffness and leg strength whilst completing high volume endurance training.

This matters because your injury risk can decrease 📉 and performance increases 📈

Built for Endurance

What a weekend!! Look at these guys, our new Dragon Slayers!!In all seriousness, each one of these athletes had their ow...
18/09/2026

What a weekend!!

Look at these guys, our new Dragon Slayers!!

In all seriousness, each one of these athletes had their own hurdles to overcome. Some injuries that would threaten the start, and training challenges.

The plans we built were individual and also event specific.

If you’re training for something as challenging as Wales, you need to prep your body for it.

Remember, muscle damage is one of the biggest causes of fatigue in endurance sports and Wales creates a hell of a lot of it!

Well done team 👏👏

Built For Endurance

It’s well recognised that strength training helps to improve running economy. New evidence now suggests it may enhance r...
07/09/2026

It’s well recognised that strength training helps to improve running economy. New evidence now suggests it may enhance running economy durability.

Meaning you are able to maintain faster speeds even though you’re tired.

So you could wave goodbye to the Ironman shuffle and reach that PB that is haunting your daily thoughts.

Build the Strength to Endure.

01/09/2026

Strength training is part of the plan for endurance athletes 🏋️‍♀️

Are you treating S&C as part of your training plan or something you squeeze in when you have time? 👇

Don’t just dive right back in, build the movement quality, reset the system, make it worthwhile, then build the volume a...
24/08/2026

Don’t just dive right back in, build the movement quality, reset the system, make it worthwhile, then build the volume and intensity. Thank us later when you hit that new level 🫡

Phil Pomford 🫡There’s nothing better than seeing an athlete’s hard work start to show up where it matters.This spotlight...
19/08/2026

Phil Pomford 🫡

There’s nothing better than seeing an athlete’s hard work start to show up where it matters.
This spotlight isn’t just about the result, it’s about everything that happened behind it.

Phil has had quite the 2026 so far.
🥇 2x HYROX wins
⚡ Continued improvements across HYROX
🏊‍♂️🚴‍♂️🏃‍♂️ Ironman distance PB

Different events. Different demands. Same athlete.

And a pretty impressive one at that. 👏🔥
Congratulations Phil, what a year so far.

HYROX coaching coming soon. 👀

07/08/2026

Sport Specific Adaptations > Sport Specific Exercises

Many athletes will ask “what is the best exercise for this…” but really we should be asking “what adaption do we want to create?” Then we can prescribe exercises to achieve it.

Strength training should target the physiological qualities that’s underlined endurance performance.

That’s why prescription is more important than exercise selection.

Ask yourself:
💪🏻What adaptation am I chasing?
💪🏻What load, speed and intent will create that adaptation?
💪🏻Is this the most effective way to achieve it?

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