Total Strength Endurance

Total Strength Endurance Endurance Sports Strength + Conditioning Specialists
Bespoke training plans and consultations
and elevate your performance

What a weekend!! Look at these guys, our new Dragon Slayers!!In all seriousness, each one of these athletes had their ow...
18/09/2026

What a weekend!!

Look at these guys, our new Dragon Slayers!!

In all seriousness, each one of these athletes had their own hurdles to overcome. Some injuries that would threaten the start, and training challenges.

The plans we built were individual and also event specific.

If you’re training for something as challenging as Wales, you need to prep your body for it.

Remember, muscle damage is one of the biggest causes of fatigue in endurance sports and Wales creates a hell of a lot of it!

Well done team 👏👏

Built For Endurance

It’s well recognised that strength training helps to improve running economy. New evidence now suggests it may enhance r...
07/09/2026

It’s well recognised that strength training helps to improve running economy. New evidence now suggests it may enhance running economy durability.

Meaning you are able to maintain faster speeds even though you’re tired.

So you could wave goodbye to the Ironman shuffle and reach that PB that is haunting your daily thoughts.

Build the Strength to Endure.

01/09/2026

Strength training is part of the plan for endurance athletes 🏋️‍♀️

Are you treating S&C as part of your training plan or something you squeeze in when you have time? 👇

Don’t just dive right back in, build the movement quality, reset the system, make it worthwhile, then build the volume a...
24/08/2026

Don’t just dive right back in, build the movement quality, reset the system, make it worthwhile, then build the volume and intensity. Thank us later when you hit that new level 🫡

Phil Pomford 🫡There’s nothing better than seeing an athlete’s hard work start to show up where it matters.This spotlight...
19/08/2026

Phil Pomford 🫡

There’s nothing better than seeing an athlete’s hard work start to show up where it matters.
This spotlight isn’t just about the result, it’s about everything that happened behind it.

Phil has had quite the 2026 so far.
🥇 2x HYROX wins
⚡ Continued improvements across HYROX
🏊‍♂️🚴‍♂️🏃‍♂️ Ironman distance PB

Different events. Different demands. Same athlete.

And a pretty impressive one at that. 👏🔥
Congratulations Phil, what a year so far.

HYROX coaching coming soon. 👀

07/08/2026

Sport Specific Adaptations > Sport Specific Exercises

Many athletes will ask “what is the best exercise for this…” but really we should be asking “what adaption do we want to create?” Then we can prescribe exercises to achieve it.

Strength training should target the physiological qualities that’s underlined endurance performance.

That’s why prescription is more important than exercise selection.

Ask yourself:
💪🏻What adaptation am I chasing?
💪🏻What load, speed and intent will create that adaptation?
💪🏻Is this the most effective way to achieve it?

05/08/2026

Same exercise, different outcome 💥

How you structure your exercises matters.

Strength training does not have one purpose. Take this deadlift as an example, lift heavy and controlled, you’re primarily developing maximal strength. Lift a lighter load with max speed, you’re now developing power.

Maximal strength adaptations:
💪🏻Increase max force production
💪🏻increase motor unit recruitment
💪🏻Increase maximal strength
💪🏻Increase inter/intramuscular coordination
💪🏻Increase tendon stiffness and load tolerance

Power adaptations:
💪🏻Increase rate of force development
💪🏻Increase neural drive
💪🏻Increase force transfer
💪🏻Increase muscle-tendon stiffness

Next time, ask yourself
“what adaptation are you trying to create?”

Your swim training changes.Your bike training changes.Your run training changes.So why is your strength programme still ...
20/07/2026

Your swim training changes.

Your bike training changes.

Your run training changes.

So why is your strength programme still the same?

One of the biggest mistakes I see endurance athletes make is keeping the same gym sessions all year round. The exercises, sets, reps and volume stay exactly the same from January through to race season.

But the goal of strength training should evolve as your season evolves.

🏋️ Off-season: Build.

⚡ Pre-season: Convert.

🏁 Race season: Maintain.

Trying to keep progressing every lift while your swim, bike and run training ramps up usually leads to one thing: unnecessary fatigue.

The best race-season strength programmes don’t do more.

They do what’s needed to help you perform on race day.

Has your strength training changed since the start of the year?

👇 Let me know in the comments.

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