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MS Performance Coaching

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29/10/2026

You could have the best coach, train in the best gym and follow an amazing program, but if you don’t train with energy and intent, you are leaving a lot of your progress on the table.

When you’re training, intent is the biggest thing that you need to achieve the results you want. When we are working on power and RFD, we need to be trying to generate as much for as we can as quickly as possible, so if we are doing jumps, we need to jump as high or as far as possible, or if we are doing medicine ball throws and slams, we need to be launching the ball as hard as possible.

Without this effort, we won’t expose the target muscles or systems to the required stimulus and stresses needed to generate the adaptations we are aiming to achieve so you can be effecting when you step in the ring.

If you would like more support structuring your training so you can get the most out of the effort and intent you put into your training, like this video, drop me a follow and check out my bespoke coaching linked in bio.

28/10/2026

When you are planning your conditioning, it is important to remember what we are trying to do. In the same way as the rest of our physical (Strength & Conditioning) training, we are trying to develop the adaptations needed for us to be effective in the ring - not just imitate the rounds that we will fight.

Just because our fight might be 3 rounds of 3 minutes or 5 rounds of 2 minutes, doesn’t mean that is what we should be doing in the gym. Our sessions should be structured in a way which allows us to hit the intensities and heart rates needed to stimulate our bodies to adapt to cope with the stresses of our sport.

While this might seem counterintuitive, it may be the case that we see greater benefits from working at very high intensities for 6 second intervals, rather than at lower intensities for minutes on end.

However, this doesn’t mean that our technical work and sparring shouldn’t resemble the fight, but here we aren’t as focused on physical development, but instead more concerned with getting better at our sport and learning things like pacing, ring craft and fight control.

If you want more help to structure your training so you don’t gas out when you step in the ring, like this video, drop me a follow and check out my bespoke coaching linked in bio.

27/10/2026

A lot of the time, the exercise you do doesn’t dictate the outcome of your session. What does, is the prescription it is done for.

Think of it as the exercise being the tool (and dictating what part of the body is being targeted) and the prescription (reps, sets and rest) being what determines the outcome and what adaptations we want to develop.

While athletes from so many different sports, and with many different training goals, may use the same exercise (or variations of the same exercise) we can achieve very different outcomes by changing certain aspects of our training routines. This means that for a fighter who wants to increase their punch power, we may utilise similar exercises to a body builder who wanted to build muscle - but we would approach the structure of the training in a very different way.

If you think you would benefit from further support in structuring your training to maximise the development of the adaptations you actually need, like this video, drop me a follow and check out the link to my bespoke coaching linked in bio.

26/10/2026

Just because you aren’t in the gym and working hard doesn’t mean that what you are doing isn’t important. In fact, your rest days are equally, if not more, important than your training days.

Rest is not only vital to allow you to push again when you get back to training on the days following your time away, but it’s also the time that your body repairs and grows based on the stresses you have exposed it to. In the simplest terms, your rest is when your body develops the adaptations that you have been trying to generate in your training.

If you are unsure about how to structure your training week, and how to get the most out of your rest days, like this video, drop me a follow and check out the link to my bespoke coaching linked in bio.

25/10/2026

Good day today at the ITF England National Squad training with the Hollingsworth Taekwon-Do | Martial Arts team. A great first session with plenty learnt and a few details to work on and develop.

Really looking forward to attending more sessions in the future but now the focus shifts to putting the final touches on preparation for the Nationals in a couple of weeks.

24/10/2026

Weight cuts aren’t bad for you, as long as they are done correctly and overseen by an experienced professional.

While in many combat sports (like Boxing and MMA) there is very little evidence to suggest that cutting more weight than your opponent means you are more likely to win; the format of sports like ITF Taekwon-Do which value (and solely score) accurate striking which lands to appropriate target areas while restricting certain target areas and power levels, may give a slightly larger advantage to the larger (specifically taller fighter) if both sides are similarly skilled.

Despite this suggestion, there is no requirement for any athlete to cut weight to compete. The decision of what category an athlete chooses to compete in should be made on an individual basis after deep consideration and communication between an athlete and their coaches to maximise the athlete’s chance of success.

If you think you need more support in deciding on a suitable weight category for yourself, or in making weight safely and effectively, like this video, drop me a follow and message me “weight cut” to book your free 30 minute introductory call.

24/10/2026

Merab put on 19lbs in 5 hours after weigh in!

After weighing in at the Bantamweight limit (135lbs) for his UFC333 trilogy fight against Petr Yan for the Bantamweight Title, Merab posted a video showing that he was weighing 154lbs - a massive 19lbs up from when he hit the scale.

Now weighing just 1lb below the lightweight title limit, Merab is showing no signs of bloating or fatigue caused by refuelling too quickly or with the wrong foods.

23/10/2026

The role of a strength & conditioning coach is to work with the athletes that they coach to develop the physical characteristics and performance needed to be effective when they enter the competitive environments of their sport.

While Bellew’s point about Boxer’s gassing out in the ring raises a valuable area of concern for their teams, the work of S&C coaches extends beyond just making sure the fighter’s conditioning holds up in the ring - although this is of critical importance, and is often undervalued by athletes and coaches alike.

As part of our work with an athlete, an S&C coach has to balance key strength work, and conditioning sessions while also monitoring and regulating training load to ensure their client can still perform in their technical training - as this is always the priority.

During our work in the gym, our goal is never to create the best sprinter, marathon runner or jumper, instead we are looking to generate the adaptations needed by the fighter to be effective when they step into the ring. To do this, an athlete may be asked to jump, run or sprint alongside other activities like lifting weights to aid them in developing the characteristics they need.

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