Innervate Performance

Innervate Performance Strength and Conditioning services; Professional • University • Youth • Companies • Individuals • � LONDON

Some fantastic team and individual performances over the past from our university athletes at the British University Cha...
23/05/2022

Some fantastic team and individual performances over the past from our university athletes at the British University Championships and Varsity fixtures 🥇🥈🥉🏆!Well done to oxforduniversityathleticclub .uni.triathlon

Historically, Strength and Conditioning (S&C) was reserved for the highest levels of sport. However, when you understand...
24/04/2022

Historically, Strength and Conditioning (S&C) was reserved for the highest levels of sport. However, when you understand what S&C is, and what it sets out to achieve, you’ll see that it’s been used at all levels in a disordered and disorganised format.

S&C really refers to any activity done with the intention of improving sports performance that isn’t the sport itself. Under that umbrella, it becomes clearer that athletes and teams have been taking responsibility for this themselves. Unlike two decades ago, sport science brings to the forefront all methods that have merit, and those that should remain in the past.

Every athlete wants to be able to compete at their best, each and every match/race/event. The job of an S&C coach is to make this possible. The biggest difference in having S&C provision in a sport is that the expert has devoted time to analysing the sport, understanding the skills and testing athletes. The coach plans the S&C based on all of these aspects, using scientifically sound methods and rationales.

Scientific literature is full of examples of S&C improving physical performance, including strength, speed, agility, aerobic and anaerobic fitness, and injury rehabilitation and prevention. These are fundamental aspects of performance in almost all sports, and they must be trained in a way that is applicable to the sport. Training all of these qualities is complex and requires expert planning; it isn’t something that happens by accident.

Don’t leave things to chance. Having a dedicated, multi-disciplinary team to organise your training is key to performing your best.

Here’s what Josh Staunton, Pro footballer with Yeovil Town, had to say about the work we did with him: “After just weeks of doing the program it was becoming clear to me how much I had missed having guidance like this before in my career. I went the whole of the season with no soft tissue injuries and featured in 45 games.”

Oxford v Cambridge Varsity!A look back at some of the best Oxford v Cambridge Varsity moments so far this year! The Dark...
24/04/2022

Oxford v Cambridge Varsity!
A look back at some of the best Oxford v Cambridge Varsity moments so far this year! The Dark Blue of Oxford has been well represented with some incredible wins and performances.

📸 credit - (Ice Hockey) & (football)

&C

As an athlete, the vast majority of the time you spend on your sport will be between physical, psychological, technical ...
24/04/2022

As an athlete, the vast majority of the time you spend on your sport will be between physical, psychological, technical and tactical preparation: training will always take far more time than the competition itself.

However, it’s the competition that matters, despite how little time you spend competing. The old adage is ‘Practice makes Perfect’: Given the sheer volume of time spent in preparation for competing, how you spend that time will be the difference between success & failure. There are tactics you can include on gameday to aid your performance, but nothing beats long-term, dedicated planning & preparation.

When you’re further out from competition, your S&C training will likely be focused towards less specific elements of the sport such as Work Capacity, Hypertrophy & Strength. A general training programme can and should consist of more exercise variety to better develop your muscles, sets & reps should be higher to promote hypertrophy, and rest times should be shorter to improve work capacity.

As you get closer to competition, your sport training will likely increase in intensity, and take up more time. As such, your S&C training will decrease in volume, and become more specific to the adaptations that you need for your sport. A programme focused on Maximal Strength, Power & RFD will allow you to perform at your best, and these programmes tend to be lower in volume, higher in load, and afford you more rest between sets & sessions. 

As you approach gameday, your training should decrease in volume & intensity to allow fatigue to drop. Ideally, in training for gameday you will have developed your strength, power, & endurance. A short taper will allow you to fully express those physical qualities in competition, and in the days leading up to competition, some priming can be completed to improve athletic performance. 

Read the full article looking at S&C, nutrition, & psychology by clicking the link in our bio.

FOUNDATIONS OF PERFORMANCE: STRENGTH IN TEAM SPORTSStrength can be broken into different definitions:Maximal - total for...
24/04/2022

FOUNDATIONS OF PERFORMANCE: STRENGTH IN TEAM SPORTS

Strength can be broken into different definitions:

Maximal - total force production (Deadlift 1RM)

Relative - force produced relative to athlete’s mass (Deadlift 2x bodyweight)

Explosive - force produced rapidly from stationary (Squat jump from sitting)

Reactive - force produced from changing direction (Landing rebound jump)

Each can (and should) be trained differently as they rely on different mechanisms for improvement. That said, improving relative strength benefits all other physical outputs, and this is why we are obsessed with getting people stronger:

When you train for strength without trying to grow more muscle tissue you are affecting the connections between brain and muscle. Enhancing the number and size of motor units recruited to produce the force is how people get stronger this way. 

This is beneficial because the athlete weighs the same, but has access to more force production and so can move their mass more easily and more quickly. To ensure the speed element is also trained we look to improve rate of force production with slightly different exercises and loading parameters - essentially allowing more acceleration during training.

This is comparable to increasing a car’s engine size and horsepower without increasing its weight - as a result the car will be much faster. Obviously we can also increase the size of the chassis if we want to but it isn't always helpful. A larger vehicle then needs more horsepower to keep moving as fast.

Anthony Limbrick former Woking FC manager and current The New Saints manager had to say about us: “Innervate Performance came in with good knowledge and experience on how best to prepare the players for the season. The players hugely benefited from the assessments and individual programs, and I would highly recommend Innervate Performance to help improve the physical preparation of any football club at this level.’

Congratulations to the juniors who medalled representing the Eastern region at national regatta at the national centre ...
24/04/2022

Congratulations to the juniors who medalled representing the Eastern region at national regatta at the national centre at Nottingham last weekend!

Another huge performance from at the Birmingham Open. Working closely with .m.performance_ the Japanese no.1 cementing...
20/04/2022

Another huge performance from at the Birmingham Open. Working closely with .m.performance_ the Japanese no.1 cementing her place for the 2022 World championships in Cairo. Huge congrats !

It was the annual Lightweight Boat Race 2022 this weekend on the boat race course. Well done to the Oxford University ...
21/03/2022

It was the annual Lightweight Boat Race 2022 this weekend on the boat race course. Well done to the Oxford University Lightweight crews for a fantastic performance, but it was who came out on top, in two hard fought races. We look forward to the battle next year!

Winners! becoming Japanese champion and becoming champion this week! Congratulations!
10/03/2022

Winners! becoming Japanese champion and becoming champion this week! Congratulations!

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