Pembs Performance

Pembs Performance I help athletes in Pembrokeshire maximise their performance

29/07/2026

Simple Strategy đŸ‘‰đŸ» Effective Results

Sometimes it doesn’t require fancy solutions, highly technical methods or detailed periodisation strategies.

Sometimes you just need to do the minimal amount of hard work that is required to give you the adaptation you need.

Really simple strategy here from the Dutch National Football Team to address speed qualities within their training week, without compromising on quality.

4 reps of 35 meters at max intent with 2-3mins recovery.

Less than 10 minutes.

Seriously do you not have 10 minutes, to really focus and give 100% to making yourself 100% more effective on the field?

Stop looking for excuses.
Do the work. Reap the rewards.



Do you need help planning your speed training?

23/07/2026

Simple win for athletes to improve performance đŸ‘‡đŸ»

Sprint. Just one session per week. And watch your performance skyrocket.

Honestly it’s as simple as that.

But most athletes aren’t doing it.

Because it’s not as simple to measure progress.
Because you don’t know if what you’re doing is working.
Because you don’t know how far to sprint, how long to rest, or how many reps to do.

Do what you’ve always done, and get what you’ve always got.

Make the change. Sprint.

Want help planning a sprint session? Comment “SPRINT” below and let’s find the right solution for you together 🚀

19/07/2026

Very limited availability for 1:1 coaching this summer đŸ‘†đŸ»

Whether it’s individualised speed training, cleaning up running mechanics, working on change of direction, or running through specialised strength and power training, there’s options available for you to maximise your training.

Want the link to book? Comment “COACHING” below đŸ‘‡đŸ»

13/07/2026

Things will take longer than you expect
..

The world we live in now almost forces us to live in need of immediate progress or success. We have everything at our fingertips, we can find immediate answers to questions, receive immediate positive feedback in the form of likes or comments on our social media, or doomscrolling allows us to find the *next* video that will make us smile.

But ultimately real life isn’t like that.

Progress and mastery take time. Often way longer than we want them too.

S**t, even with my own training I’ve been working hard for 3 months and I’m only just starting to see the rewards in my easy work.

It’s easy to fall into the trap of the new shiny thing that promises us the results we want, when really we just need to stay the course for longer than we expect.

Success comes from finding our path, sticking to it, and ignoring the shiny objects that pull us towards the endless cycle of not improving.

SAVE this video. Use it as your weekly reminder that progress takes time, and to stay the course to reap the rewards.

08/07/2026

3 things to Maximise your preseason đŸ‘‡đŸ»

1 - Structure your week
2 - Periodise your nutrition
3 - Organise your training

Simple on paper. Easy to implement, but difficult to be consistent with.

99% of your problems around training and nutrition would be resolved by implementing these 3 key things.

SAVE this post to check back on later.

Or if you want help implementing this yourself, đŸ“„ DM me “COACH” and let’s get to work putting these in place for you to have the best preseason and season of your career đŸ’ȘđŸ»

06/07/2026

Why your line breaks always end with getting tackled
..

Add in Long accelerations to your training this week to maximise your top end speed, improve your mechanics, and make your line breaks way more effective for the season to come.

2-3x50m with 3min recovery is a great place to start

Save this post so you don’t forget to implement them into your training this week.

Want help to make your line breaks even more effective? DM me ‘LINE BREAK’ and we can get you started before your pre season even starts 🏃💹

04/07/2026

Make your steps more effective...

Quick breakdown video of some excellent agility work in action.

Hide the hit.
Attack outside your base.
Rip your foot and reaccelerate.

Want help improving your step?

DM me ‘STEP’ and let’s have a chat. This could be the difference between 20 tries this season or just being the “see me almost make that step?” guy.

23/06/2026

It’s rare we get weather like this in Wales. Use it.

Heat training forces plasma volume expansion, better oxygen delivery, faster recovery between sprints, and lower heart rate at the same output. Adaptations that carry over into cool conditions.

There’s a heat tax though. Drop your intensity, extend recovery, stay hydrated. You’re chasing the adaptation, not the session.

Field sport athletes: this is free pre-season prep.

Distance runners and endurance athletes: same principles apply. Hot sessions now, faster times later.

Train smart this week.

Simplicity over complexity. Often we are guilty of looking for that edge to our performance, that little change we can m...
19/05/2026

Simplicity over complexity.

Often we are guilty of looking for that edge to our performance, that little change we can make to improve our performance.

But the simple fact of the matter is, you’ve got to do the work.

I lose count of the athletes who want to get quicker but won’t actually sprint. They’ll do agility ladders, box jumps, whatever looks good on Instagram. But they won’t run flat out because it’s hard and it exposes them.

Or the ones chasing strength PB’s thinking that’ll make them fast. More squats, more deadlifts, zero actual speed work. Then wondering why they’re still getting caught.

Avoid complexity. Show up. Do the work that actually matters.

27/04/2026

ACL Rehab ✅

Successful rehab is bittersweet. On the one hand, it's absolutely fantastic to see an athlete reap the rewards of all of the hard work they've put in. Yet it's sad to see them go, as selfish as that sounds.

Niall started working with me back in September last year, and in all honesty, he's absolutely smashed it. He's done everything that's been asked of him. The video doesn't even show 20% of the hard work that he's put in, and now he's reaping the rewards.

Niall has been realistically competent enough to go back into training since February, but it's always safer to err on the side of caution, especially with major injuries such as ACLs. He's now physically in a place where he can perform and thrive and not be tentative and wary.

Successful rehab often isn't just about you as an athlete or the coach you have working with you, but the whole environment you have around yourself. It goes to show why Niall is such a hard-working and dedicated individual, with the support and help that he's had from his parents .smith.98284 , which has no doubt made Niall's rehab so much more successful. Niall is a testament to you both.

This is just a snippet of the exceptional work that we do at West Health, it's something that we do on a daily basis for a whole host of injured and non-injured athletes. There is no better place to come if you're dealing with an injury.

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