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Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025]
Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (“programme” is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre season compared to during the…
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Hex Bar / Trap Bar – A Complete Guide [2023]
Rather confusingly, known by two names: The erm, hex/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic barbells, trap bars vary in weight according to the manufacturer. Trap bars weigh between20kg and…
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Full Body Dumbbell Workout Routine at Home (.pdf) [2025]
If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. I would suggest starting with 3 dumbbells (unless you can afford a whole set) and…
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Cricket Gym Training Programme · .pdf · [2025]
Ideally, each cricket player should undergo a number of fitness tests and also have bloodwork taken to determine their baseline level of fitness, current stress & inflammation levels and to identify strengths and weaknesses. The following programme is a generalised workout routine for cricket strength and conditioning. Ideally a routine should be personalised, specific to…
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Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc
Last updated – Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only. Train with a supervised professional…
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Individual Basketball Workouts .pdf [2024]
By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. Ideally, you’re strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one and should be modified according…
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Huberman Lab – Podcast Notes Episode 80: Optimize & Control Your Brain Chemistry To Improve Health & Performance
Main Points Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.Study participants who changed their routine from “night owl” to “morning person” experienced significant improvements in mood, stress, and grip strength (among other outcomes)…
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The Complete Guide to Omega Fatty Acids [5 minute read]
What are Fats? Fats are a macronutrient, made up of 3 fatty acids combined with a molectule of glycerol Fats can be divided into: Monosaturated Fats – have one double bond. For exampel oleic acid found in olive oil Polyunsaturated Fats (PUFA) – have more than one double bound. What are Omega Fats? Omega fats…