Performance Dynamics

This is what drop-catch-explode starts to look like as it gets more advance. This is from an isomteric phase of training where we used paused reps to increase time spent in the isomteric phase. The goal is to improve your ability to turnover force from the eccentric phase. The harder the stop, the better the total force recoil and the more explosive the concentric action can be. #strengthandconditioning

Drop-Catch-Explode We see this pattern in sporting actions over and over again. A split second of relaxation followed by a huge contraction and an explosive movement. Think about a change of direction. The most elite athletes in the world don't use a muscular lengthening because it's too slow, they drop-catch-explode. Doing this well requires elite level nervous system adaptions. Here's how it works: Unweighting Phase: Optimises neural priming by enhancing muscle activation and proprioceptive feedback. Isometric Catch: Maximises motor unit recruitment, builds strength, and reinforces neural pathways for stability. Explosive Concentric: Trains fast-twitch fibers for rapid force production, enhancing neural efficiency and power. This advanced method drives neural adaptations, improving strength, power, and coordination. For our athletes with a higher training age we use variations of Olympic lifts to train these qualities, but using a simple dumbbell jump can get this process started with little or no learning curve. Specific training drives specific adaptions. #strengthandconditioning

Analysing the force trace from a CMJ gives us a fast and effective way to give athletes feedback on how they are performing the jump. Force curves from a CMJ can be Unimodal (1 peak) or Biomodal (2 peaks). Wheter Uni or Bimodal, we always want to see peak force occur in the lowest position of the squat where stretch is highest on the tendons. Athletes who have the highest force in the low position are more efficient in the unweighting and braking phases, and usually produce better jump heights. #strengthandconditioning #CMJ #athletictesting

Extensive plyo drills are a great way to work on sprint mechanics. A lot of what we focus on is being reactive off the floor, and getting "hang time". In max speed sprinting for field sport athletes, we like to see something around 0.1s ground contact times, and 0.15s air times. To mimic this we want our athletes to feel fast off the floor but slow to move there limbs. This force you to be bouncy and get air time so you have a chance to reorganise your limbs for the next action. Straight leg ankling drills like this form a great foundation for the switching drills we use later on. #strengthandconditioning

Welcome to our world of performance. If you haven’t already seen inside, here it is! We’ve put our heart and soul into building a facility and a team with one goal in mind, to take your performance to the next level. If you have any question please message us whether it’s: - Opening Times - Strength & Conditioning - Injury Rehab - Performance Testing - Recovery Rooms - Membership We are here to help, come speak to any of our staff to find out more! #strengthandconditioning

What you need to know about hinging An RDL or any other hinge can be done in different ways, and produce different outcomes. By sending the weight all the way back in the heels, and allowing the shins to shift backwards you can bias the hamstrings more. By staying further forward in the mid-foot, and keeping a forward shin angle you can bias the glutes more. If we're looking for hip extension that will have greater transfer to sprinting then we want option two. On the way back up drop your shins under the bar and keep them soft while you finish the hip extension, we call this hip extension before knee extension which is exactly what we want for efficient sprinting. BONUS- by minipulating the grip width we can change the position of the ribcage which in turn changes the position of the pelvis. #strengthandconditioning #RDL

Effective hip extension is a cornerstone of athleticism. But you can't extend if you don't flex first. Giving yourself space to extend into during cleans is going to give you more time to put force into the bar and generate higher levels of power. Aim to turn over in the bottom when the bar is just above your knees, then extend upwards aggressively through the hips. #strengthandconditioning

If you want to transfer what you do in the gym into your sport then the details are what matter. A well made program is a must, but if you want transfer then you need to train your body in the same way you want it to perform in your sport. We take pride in the level of detail we provide to our athletes on a daily basis, helping them to train in a way that transfers. #strengthandconditioning

Seamus came to PD off the back of a string of generic gym programs that didn't suit how his body moved. Having an individualised approach to S&C that works with his body has seen him put together his most consistent period of training in years. It's a pleasure coaching Seamus and watching him improve week on week. Looking forward to seeing what the rest of the season has in store for him. #strengthandconditioning

Post competition training should not look the same. When you've had a major event you've progressively loaded your body for an extended period of time during your prep. If you hit a PB in your event you've done something your body has never done before. Post competition it's important to take a few days rest, get a number on the board for fatigue monitoring, and step away from plyometric or heavy lower body training. Once you've recovered you can start to progressively load again with the aim of peaking higher for the next event. #strengthandconditioning