SP Performance

SP Performance Strength and Conditioning Coach & Personal Trainer
www.sampepys.com

Portugal Camps…. Week 1 - underway.
10/06/2026

Portugal Camps….

Week 1 - underway.

08/06/2026

Off Season Antics….

Off-season work doesn’t happen by accident.

Every block starts the same way - diagnostics first. #

Understanding where the athlete is physically before a single session is planned.

From there, a structured programme built around the full duration of the off-season; loads managed carefully both on the pitch and in the gym, with specific interventions layered in where the data demanded it.

The goal is simple: arrive at pre-season ready. Available and robust.

That’s the standard we work to.

26/05/2026

Tackling Those Soft Tissue Niggles….

We’ve had six players through the door so far this off season with ongoing tendonitis issues.

It’s not uncommon.

High training loads, plenty of games, short turnaround times and varied playing surfaces.

It can be a recipe for these kind of overuse injuries.

And the in season cycle is a viscous one.

Develop the capacity now, thank me later.

Seven Day Spin…. Off season work fully underway. The ongoing balance of work and life continues.
24/05/2026

Seven Day Spin….

Off season work fully underway.

The ongoing balance of work and life continues.

21/05/2026

Impressive or Madness….

Is a drop height this high really worth the squeeze?

Even in slow mo, the ground contact time looks a little slow for a conventional single leg depth jump….

Indicating perhaps the bite is too big for the chew.

Rather you than me though….

The meniscus in my left knee has left the chat.

19/05/2026

Soon Ripe, Soon Rotten….

An old proverb that applies perfectly to athlete development.

The athlete who looks ready at 17 often isn’t built to last at 27.

Early specialisation, aggressive loading, fast-tracked strength gains - the short-term numbers look impressive.

The long-term story rarely does.

Injuries that compound. Burnout that arrives earlier than expected. A ceiling hit before the prime years even begin. The fruit was picked before it had a chance to become what it was supposed to be.

The players I’ve seen sustain long careers share something in common - their development was never in a rush.

Foundations were built when they felt unnecessary. Capacity was accumulated quietly, over years, before it was asked to perform under pressure.

It All Starts In The Off Season… It’s not a time to be a hero! A time to be methodical. Doing the right amount of wor...
30/04/2026

It All Starts In The Off Season…

It’s not a time to be a hero!

A time to be methodical.

Doing the right amount of work at the right time.

Being committed to the process rather than just ticking it off.

So….

A player can continue build momentum through pre season.

If you’re a player that’s been frustrated by low minutes due to injury, use the time get your body right.

DM me “OFF SEASON” to have a chat.

29/04/2026

Mastering The Elite…

Elite performance is built on basics.

It’s not:

Quirky drills.
Cult-like training methods.

It is:

Mastering the foundations of athletic development.
Executing simple things consistently at a high level.

28/04/2026

Increasing CMJ By 5cm….

Targeted work done consistently well = outcome.

The ceiling has been higher in the years that we’ve worked together - considerably higher for that matter.

If training is neglected or lacks basic structure or specificity, naturally there will be a drop off.

So, it’s time to get it back!

Over 5cm up in just a month.

A Few Hard Truths…. The framework is straightforward - the application often not so.
23/04/2026

A Few Hard Truths….

The framework is straightforward - the application often not so.

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