PW Performance

28/10/2025

17/10/2022

Paul Walshe - Coach shared a post on Instagram: "What’s the number 1 thing to improve mobility? Trying to perform exercises going through big ranges of movement. Explore your ranges of movement (ROM) daily to help with your mobility at joints and flexibility of various muscles. Here I’m doing a ...

12/10/2022

It’s time to change the game Mid-Sussex. It’s time to be ‘BETTER, FASTER, STRONGER’ than ever before!

Personal Training (1:1) and Group Training to ensure you get the results you want.

Are you looking for professional guidance to achieve…

Strength and robustness for everyday life ✅
Bespoke guidance to help you optimise your health and wellness ✅
Expert coaching in a fantastic gym ✅

What you will get…

1) Fitness assessment (Performance Blueprint) 📊
2) a Structured programme based around strength and conditioning principles 💪🏻
3) Reassessment to analyse what’s happened and to plot the path to future success! 🧭

Get in touch via messenger with the word ‘STRONGER’ to find out more details today!

04/10/2022

Strength Training is for Everyone!

If you are looking to…

Rehabilitate from Injury ✅
Lose fat ✅
Build a healthier lifestyle ✅
Increase longevity ✅
Prepare for a sports event ✅

Then strength training can play a key role in this process for you!

04/08/2022

Are you an athlete who’s battling to come back from injury?

Do you struggle with balancing rehabilitation and your sport-specific training? Are you worried about re-injury and the impact it will have on your ability to play football? Are you lacking the coaching & support in navigating the mental side of being injured?

That’s exactly where James was when we started working together back in May 2020 when he reached out and booked a call about joining the BFS Program

During our first 6 months together, we were able to help him drop 18kg in bodyweight and help James navigate his rehabilitation after being signed off by the physio post-surgery.

Here’s what he had to say about working together:

“During this time I had a number of phone calls with Paul, who helped not only with the physical rehab but also the mentally.  At one point I was warned that a bolt could be put through my ankle and I wouldn’t be able to play football/run again, so his support was incredibly helpful.

Post-surgery, we worked a lot on strengthening not just my ankle but the whole posterior chain including hamstrings, hip etc. I can honestly say that I’m back to full health now and am looking forward to seeing the results going forward into next season.

I couldn’t recommend this man more for anyone coming back from surgery or just want to perform better in a certain sport or everyday life.”

If you’re currently struggling to navigate injury and making the leap from physio/rehab back to sport - I’d love to help.

Inside my BSP Program I help my clients return to performance without the frustration and guesswork of what to do in the gym, or on the field.

Hit the link in my B!0 to schedule your free Performance MOT call and together, we can map out a plan to get you back to doing what you love the most, pain-free.

👌🏻

27/07/2022

Child: “Can we play deathball”

Me: “What’s deathball?”

Child: “it’s dodgeball but with a 5kg med ball…it’s what my dad played in the army”

Me: “probably not”.

I keep the structure for my Youth S+C sessions the same mostly.

Fun warm-up

Jumps/plyo

Speed

Strength work (lifts)

Fun game to finish.

Rinse and repeat.

We follow a periodised model. But mostly, it’s about creating an environment where the kids enjoy the sessions.

13/07/2022

Youth Strength and Conditioning Session with a local youth football team ⚽️

Session structure:

- Game based warm-up (crawls, foundational movements, tag, kneeslaps) 🤼‍♂️
- Extensive plyometrics (jumps) 💥
- Banded Accelerations (speed work) 💨

Strength circuit 💪🏻
- Db Split Squat (2x10)
- TB Deadlift (2x5)
- Frontal Lunge (2x10)
- Press-Ups (2x10)
- TRX Row (2x10)
- Plank (2x60s)

Exposing kids to different foundational movements and starting their journey with athletic development for sport and overall health.

13/07/2022

Introducing the ‘Better, Faster, Stronger’ Programme

I have put together a programme that is aimed at anyone that wants to be a healthier version of themselves. This type of training is perfect for those who want to ‘reclaim’ or build a physically robust physique. This is available to everyone, so there are online and in-person options available here!

I have (and I am currently) trained (training) clients from aged 11-70+ using strength and conditioning methods to help people be strong, athletic and generally more prepared for everyday life, as well as sport.

DM ‘Reclaim’ for details!

11/07/2022

Technique over load - 💯. Master your range before loading the bar.