Elite Performance Institute

BIG ANNOUNCEMENT coming soon for EPI!

We have just agreed a new cooperation for 2027 with one of the biggest sports technology companies in the industry 🏆

Comment below who you think it might be 👇

Our industry-leading National Certificate in Strength & Conditioning (NCSC) course se is the #1 choice for fitness professionals wanting to build a career in Strength & Conditioning and become a Strength & Conditioning coach.

The NCSC course is designed to give you the practical coaching skills for athletic development, working as part of a multidisciplinary team or setting up your own coaching business.

Whichever option you choose, you’ll be supported all the way by expert tutors and elite Strength & Conditioning coaches with years of experience in professional sport.

Our industry-leading Youth Strength & Conditioning Course (YSCC) is the #1 choice for fitness professionals wanting to build a career in Strength & Conditioning and become a youth Strength & Conditioning coach.

Our YSCC graduates go on to train amateur and semi-professional players in youth academies, coach sports teams, open their own facilities, or provide better rehab programmes as part of their clinical practice.

The YSCC is designed to give you the tools and systems you need to build a career as a youth S&C coach, working as part of a multidisciplinary team or setting up your own coaching business.

Whichever option you choose, you’ll be supported all the way by expert tutors and elite Strength & Conditioning coaches with years of experience in professional sport.

Stay grounded, stay focused and always be ready 🫶

Congrats to this group coaches who have begun their National Certificate in Strength & Conditioning (NCSC) course with Phase 1 at the weekend in Belfast 👏

Three days of in-person learning covering movement screening, fitness testing & profiling, linear speed & Olympic weightlifting, plyometric training, ESD, program design & periodisation 🛠️

We look forward to seeing you next week for Phase 2 💪

🧠 The science behind Hyrox is gathering year on year as the popularity of the fitness event grows. In this post, we look at the key determinants of performance and what athletes need to focus on to improve their times.

⚒️ Autoregulation: Be prepared to adjust session demands based on the readiness of the athlete. For example, sometimes a concentric squat from the rack maybe a better option than a traditional squat in-

1️⃣ Improve VO2 max
2️⃣ Improve compromised running ability
3️⃣ Decrease body fat levels
4️⃣ Develop strength to increase strength reserves but don’t make it the main thing

🧠 Strength & power development is a critical form of training away from sports specific training, especially for any athlete who needs to jump, sprint, COD or contact an opponent. Central to the development of strength & power is having a clear understanding of these physical qualities and a roadmap for enhancing them. EPI utilises the force-velocity curve for our roadmap, adopting a percentage method approach for our 🫏 classified athletes and a VBT approach for our 🐎 classified athletes.

⚒️ Autoregulation: Be prepared to adjust session demands based on the readiness of the athlete. For example, sometimes a concentric squat from the rack maybe a better option than a traditional squat in-season if the athlete is concerned about being sore or tired for the match on the weekend. Conversely, working lower down the FV curve will have less neurological demand than higher up the curve and keeps the athlete “fresh” whilst still working on their force generating capacity.

📊 Targeted Training Methods: Be clear on specific training methods to elicit the desired adaptations:
👉Max Strength: Powerlifting, isometric/eccentric training, strongman training, progressive ROM
👉Explosive Power: Loaded plyometrics, Olympic lifting derivatives, sled/prowler sprints, de-loaded powerlifting
👉Reactive Power: Plyometrics & medball training

1️⃣ Develop max strength for solid foundations
2️⃣ Build explosive power for first three steps
3️⃣ Enhance reactive power to become more elastic

Workout Wednesday is about sharing different Strength & Conditioning sessions you can use for enhancing your own or your athletes athletic development.

🏃‍♂️This week we focus on showing an Acceleration Speed session. Try it out…let’s go!!

Workout Wednesday is about sharing different Strength & Conditioning sessions you can use for enhancing your own or your athletes athletic development.

This week we focus on Acceleration Speed. Try it out…let’s go!!

🧠 In-season planning requires careful management of the teams game load from the game at the weekend and the the mid-week training load in preparation for the next game on the following weekend. At the top level, various monitoring strategies are used to track readiness, performance and fatigue. However, this often requires more staff to coordinate and manage as well as some expensive equipment/technology. For coaches working at a lower level a qualitative assessment using a perception of mood status (POMS) test may be more appropriate.

⚒️ Autoregulation: Be prepared to adjust daily training loads based on players readiness, but follow a typical mid-week plan that follows best practice. Example: MD+1 = Recovery, MD+2 = Light Conditioning, MD+3 = Intensive Conditioning, MD-3 = Rest, MD-2 = Taper, MD-1 = Activation/Priming.

📊 Targeted Training Guidelines: Match specific speeds to desired athletic adaptations using guidelines:
👉Strength & Power: Top up max strength with box squats, partial squats or isometrics. Keep volume & ROM low to prevent neural fatigue and muscle soreness. Use ballistic exercises like plyometrics, loaded plyometrics and Olympic lifting derivatives.
👉Speed & Agility: Focus mainly on acceleration with a small top up on max velocity, used sparingly with low volume. Prioritise COD and reactive drills that target cognitive performance to challenge players and enhance training stimulus.
👉Conditioning: Keep conditioning light early in the week e.g. MD+2 focussing on aerobic system, progress to more intensive conditioning on MD+3 with a greater focus on ATP-CP system using high speed running (HSR) drills.
👉Mobility & Prehab: Sprinkle prehab into the week during gym and pitch based sessions. Mobility should be a key focus for players (education on importance is key) especially during recovery days. Include corrective exercises into program if a movement screen has been conducted in pre-season e.g. Movement Compensation Screen (MCS).

1️⃣ Manage your training themes (extensive vs intensive work)
2️⃣ Plan the training week MD to MD
3️⃣ Create your training sessions (gym vs pitch)

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