AO Physical Performance

AO Physical Performance Research-driven Strength and Conditioning coaching, nutrition and lifestyle support for sport and everyday athletes. No fads. No gimmicks.

Living and breathing best practice athletic development for youth athletes of all ages and abilities.

FORGIVE ME SOCIAL MEDIA 🙏Not sure what social media experts would make of my 3 month hiatus…But there have been more pre...
03/09/2021

FORGIVE ME SOCIAL MEDIA 🙏

Not sure what social media experts would make of my 3 month hiatus…

But there have been more pressing matters at hand, like:

- Becoming a Mr and Mrs

- Enjoying a honeymoon birthday in a balmy and beautiful Scotland

- Welcoming 2 new individual coaching athletes on board who are a total joy, and focusing on making them feel confident, enthused and empowered.

They’re already seeing the benefits of qualified coaching, individualised training programmes, and ongoing support and resources outside of sessions.

DM or email for info

24/05/2021

WARM UP = MOVEMENT PREPARATION + TRAINING TIME

A whistlestop tour of my lifting session warm up today. Took 10 minutes in total. And far less odd looking than the hyperlapse makes out, honest🤦‍♂️

A couple of important components to warm ups that are sometimes overlooked...

1. The warm up is a huge training opportunity ⬇️

10mins performed 3x per week = 30mins per week = 25+hours training time a year.

This makes it an awesome window to individualise content based on important and oversued sporting movements, training/injury history, strengths/weaknesses, etc.

2. The warm up should flow ⬇️

E.g. moving joint by joint, location in the gym, access to equipment. Per the video, the beauty of The Training Shed is that everything is always readily to hand! Exercises should vary based on point 1, but they should also come together to be an efficient use of time and space.

“Movement Preparation” is a more literal definition of the warm up. But it’s still much more than a few dynamic stretches just based on the main session content.

DM, WhatsApp or email if you want to take your "warm up" up a notch 📈

14/05/2021

WEIGHTED ISOMETRICS

3 handicap golfer 🏌️‍♂️ performing a Weighted Split Squat as part of his third block of training.

A weighted isometric is simply holding a specific part of an exercise whilst using additional load. I’ve been using them a lot recently in initial training blocks as a final stage before progressing to standard versions of exercises.

I find they're particularly helpful for bodyweight exercises where form can be questionable (e.g. Press Ups, Inverted Rows etc.), and exercises which require decent stability and mobility (e.g. single leg or arm).

Sample progression for Split Squats is 👇:

1. Split Squat 3 position hold – top/middle/bottom x5s each x1-3 reps

2. Split Squat hold – bottom x10-30s

3. Weighted Split Squat hold – bottom x30s-10s (load ⬆️ as duration ⬇️)

For individual S&C coaching get in touch via DM, Whatsapp or email.

THOSE WHO CAN, DO. THOSE WHO CAN, TEACH. As the dust settles on Week 1 proper of AO Physical Performance, next week will...
09/05/2021

THOSE WHO CAN, DO. THOSE WHO CAN, TEACH.

As the dust settles on Week 1 proper of AO Physical Performance, next week will be Week 1 of something else...I’m starting some work as an Associate Tutor at the University of Edinburgh, on the Masters Strength and Conditioning degree.

It will be fun to be involved in teaching again, on a programme I was on as a student.  And having an active association with research always allows more opportunities for better insight.

But often the missing link in S&C, and the health and fitness industry in general, is exercising judgement on which elements of research to incorporate and which to disregard, and why.

And it’s that judgement and justification I want to promote and provide with AO Physical Performance individual S&C coaching...

Research-informed, but individualised and context-dependent, physical performance training for any and all athletes.  Young and old.  Beginner or pro.  And everywhere in between.

THE TRAINING SHED vs The ShedWhat a difference 3 months make. Hard to remember The Training Shed in its former guise. Ob...
04/05/2021

THE TRAINING SHED vs The Shed

What a difference 3 months make.

Hard to remember The Training Shed in its former guise. Obviously it was planned that the slate grey paint would also set off the flowers...

What is more certain is that I'm really happy with how it's looking on the outside, and how it's functioning on the inside (also like the look inside 😍😍😍)

Currently working on a website to showcase the coaching and training services, and hopefully an integrated system for own time use bookings.

For the meantime, bookings can be made either via the page, or by dropping me a message on Instagram/WhatsApp/email and we can start talking about what you might be after and how I might be able to help.

First session is always free!

30/04/2021

*LAUNCH* less than 12 hours

WE. ARE. READY.

*LAUNCH* 2 DAYS TO GOThese are the 2 main services that will be available after Saturday ⬆️I’ve set up AO Physical Perfo...
29/04/2021

*LAUNCH* 2 DAYS TO GO

These are the 2 main services that will be available after Saturday ⬆️

I’ve set up AO Physical Performance and The Training Shed to provide athletes of all levels structured, consistent and coherent coaching support, while recognising that some people want different levels of coaching input.

I want my work as a Strength and Conditioning Coach and Lecturer to help you cut the wheat from the chaff – just because you’re not a pro athlete doesn’t mean you should have to sift through all the fads, gimmicks and voodoo by yourself!

There are still three 1hr spaces left to book for a free coaching or own time use session this Saturday. Or I’ll be out front in between if you fancy stopping by for a chat and a show around.

*LAUNCH* 4 DAYS TO GOThe Training Shed opens for the first time this Saturday 1st May, and it would be great to see you ...
27/04/2021

*LAUNCH* 4 DAYS TO GO

The Training Shed opens for the first time this Saturday 1st May, and it would be great to see you in person. I’ll be running an Open Day offering:

🏉🏊‍♀️🏌️‍♂️ free 1hr individual S&C coaching
🏋️‍♂️ free 1hr own time training sessions
❔ drop in 15mins viewings and Q&As

No catches. No obligations. Just an opportunity for you to drop by and meet me, try out the training space, and ask questions. Message or email to book a slot and you’re good to go.

Views from inside the gym coming soon...

See you Saturday

LAUNCH ANNOUNCEMENT: 1 WEEK TO GO The time is nigh. On Saturday 1st May I will officially open The Training Shed in East...
24/04/2021

LAUNCH ANNOUNCEMENT: 1 WEEK TO GO

The time is nigh. On Saturday 1st May I will officially open The Training Shed in East Linton, providing individual Strength and Conditioning coaching and own time use sessions for aspiring and everyday athletes alike.

A while has passed since my last update, during which time I've continued to build the bespoke training space. The grunt work has been done - now for the finishing touches (and fewer splinters 🤞)

Keep posted in the coming days for further updates of what The Training Shed looks like as it comes together, more details of the services I'll be offering, and the why behind all of it... @ East Linton

*ATHLETE TRAINING* 🏇🤰 Horse rider Ginny is currently 20 weeks pregnant, and recently started training again after feelin...
05/03/2021

*ATHLETE TRAINING* 🏇🤰

Horse rider Ginny is currently 20 weeks pregnant, and recently started training again after feeling rubbish during her first trimester.

2 of her exercises yesterday were Pole Squats and Landmine Presses, both fantastic movements for greasing the groove while challenging movement ability after a period of inactivity.

Ginny's making great progress with general mobility and body control, so will absolutely be increasing loading of exercises in her next block.

In that respect, training when pregnant is no different to training anyone else, young or old - ensure body control and positions are 👌 before progressively increasing loading and exercise complexity.

The main pregnancy-specific considerations are:

1. avoiding supine (back to/on ground) positions, which can impede blood flow
2. minimising excessive rapid movements, due to increased joint laxity
3. simply avoiding uncomfortable positions as bumps get bigger.

This all means physical training can and should continue all the way to birth, assuming no complications, with a host of benefits to both mum and baby 👶



@ East Linton

MERRY CHRISTMAS! 🎁🎁🎁 Time to belatedly open these Christmas presents from ! Service was first class. Something tells me ...
25/02/2021

MERRY CHRISTMAS! 🎁🎁🎁

Time to belatedly open these Christmas presents from !

Service was first class. Something tells me the kit is going to be just as good. If it's good enough for Man City and Ireland Rugby, it's good enough for me.

Can't wait to see how the Squat stands, Open Hex Bar, and Bench, amongst other things, will look in the indoor training space. And now we even have a estimated date when we MAY be able to start training indoors again.

In the meantime, outdoor individual coaching sessions are still going strong. Get in touch if you feel like getting a head start on your return to training 💪

Address

7 Browns Place
East Linton
EH403BG

Opening Hours

Monday 7am - 8pm
Tuesday 7am - 12pm
Wednesday 7am - 8pm
Thursday 7am - 12pm
Friday 7am - 8pm
Saturday 7am - 12pm

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