Alta Performance

Alta Performance •Strength and conditioning �

Since we started working together, “The Fortune Soldier” INJAI has won two amateur titles, finished 3rd at the IMMAF Wor...
28/08/2026

Since we started working together, “The Fortune Soldier” INJAI has won two amateur titles, finished 3rd at the IMMAF World Championships and reached #1 in the UK amateur middleweight rankings 🥇

“The Fortune Soldier” INJAI came to me wanting to take his S&C to the next level as he progressed through his amateur MMA career.

The aim was simple 🎯 make sure his physical preparation supported what he needed to do in the cage.

We built his S&C around his MMA training and competition schedule, giving him a clear structure to follow while adapting things along the way when training, competition and the inevitable niggles got in the way.

Most of our work is done through 1:1 online coaching, with Ed completing 2–3 S&C sessions each week alongside occasional in-person sessions.

The biggest thing for me? The improvements are transferring.

He’s able to push the pace, physically impose himself on opponents and continue performing as the fight progresses.

And we’re still building 📈

If you’re an athlete looking for S&C that works around your sport rather than competing with it, DM me “COACHING” for more information on 1:1 online coaching..

A bit of a rebrand, some new faces around here, so it feels like a good time for another introduction 👋I’ll be sharing m...
28/08/2026

A bit of a rebrand, some new faces around here, so it feels like a good time for another introduction 👋

I’ll be sharing more of the coaching, the thinking behind it and hopefully some useful stuff too (plus the occasional glimpse of life outside of coaching).

If you’re new here - welcome 👋
If you’ve been here a while - I appreciate you 💙

This weekend, two of our athletes competed at the IMMAF World Championships in Abu Dhabi.Going into the tournament, we h...
26/08/2026

This weekend, two of our athletes competed at the IMMAF World Championships in Abu Dhabi.

Going into the tournament, we had a clear between-fight plan covering recovery, nutrition, hydration, injury management and preparation for the next bout.

I always want my athletes to know exactly what they need to do. A clear plan reduces guesswork, prevents poor decisions in the heat of competition and gives them one less thing to worry about.

That preparation can make a real difference. Not only physically, but also in helping athletes manage confidence and anxiety throughout the day.

You cannot control everything on competition day. But you can prepare for far more than most people realise.

Here are the protocols we used between fights.

Save for your next tournament ✔️

Congratulations to “The Fortune Soldier” INJAI on becoming the Cage Warriors Academy middleweight champion 🏆Always rewar...
09/08/2026

Congratulations to “The Fortune Soldier” INJAI on becoming the Cage Warriors Academy middleweight champion 🏆

Always rewarding to see the hard work put in behind the scenes manifest itself in the cage and to see athletes reap the rewards of their dedication.

Congratulations, and well done to everyone involved:
Ignite MMA Norwich
Dalmay Performance Nutrition
Igor Alves
Luke Goodge

12/07/2026

Conor McGregor’s recent injury isn’t proof of anything, but it does highlight an important lesson for every fighter.

If you want longevity in combat sports, avoid the cycle of long layoffs followed by going all in.

Your body doesn’t like sudden spikes in training load.

Too many fighters spend months doing very little, then jump straight into the volume and intensity of a fight camp. They expect their body to cope with multiple hard sessions a day after weeks or months of inconsistent training.

It doesn’t work like that.

Fight camp shouldn’t be the time you build your foundation—it should be the time you build on it.

The athletes who stay healthy and perform consistently are usually the ones who keep ticking over year-round. They maintain a solid base of strength, conditioning and technical work so that when camp starts, they’re increasing from a good baseline rather than starting from scratch.

This becomes even more important as you get older or if recovery is limited by work, poor sleep, travel, partying or other life stress.

You don’t have to be in peak condition all year. But you do need to stay ready enough that your body can tolerate the demands of camp.

📈 Longevity isn’t built during fight camp. It’s built in everything you do between fights.

The result lasts a moment. The process is what gets you there.10th professional fight with 📈
02/07/2026

The result lasts a moment. The process is what gets you there.

10th professional fight with 📈

26/06/2026

I came across this video of Cam McEvoy using contrast training before a sprint and thought I’d share my thoughts.

What you’re seeing here is an example of post-activation potentiation (PAP). The idea is to pair a heavy strength exercise with an explosive movement in the hope that the heavy lift temporarily enhances subsequent performance. In this case, heavy weighted chin-ups are paired with a maximal swim sprint.

A few important coaching considerations:

• PAP is a performance optimisation strategy, not a strength-building strategy. The goal is to acutely optimise the sprint that follows—not to maximise long-term strength adaptations.

• Every heavy set creates both potentiation and fatigue. The objective is for the potentiation to outweigh the fatigue. That’s why these sessions are typically performed when the athlete is fresh and with long recovery periods between efforts. There must be complete recovery and fatigue dissipation.

• This tends to work best in stronger, more experienced athletes. If an athlete isn’t already proficient with heavy strength training, the conditioning activity is more likely to create excessive fatigue than meaningful potentiation.

• If your goal is to build strength, you’re generally better off doing that in the gym, separate from maximal sprint work. Combining the two introduces additional fatigue that can compromise the quality of both training stimuli. Build strength first. Then, if appropriate, use PAP as a tool to optimise performance.

• The evidence is mixed. Some athletes demonstrate meaningful improvements following PAP, while others show little or no benefit. Responses are highly individual, so it should be tested rather than assumed to work.

For Cam McEvoy, it clearly works. He’s experimented with it, understands how his body responds, and has integrated it into a programme that’s helped him perform at the highest level. That doesn’t mean every swimmer should copy it.

Don’t confuse elite methods with the methods that create elite athletes. PAP didn’t make Cam fast—it helps optimise the performance he’s spent years developing.

Welcome to Alta Performance.I’m excited to introduce a brand that better reflects my values, my approach to coaching, an...
22/06/2026

Welcome to Alta Performance.

I’m excited to introduce a brand that better reflects my values, my approach to coaching, and the people I have the privilege of working with every day.

Over the years, I’ve had the opportunity to work with athletes and individuals from a wide range of sports, backgrounds, and goals. As I’ve developed as a coach, I’ve felt that the brand should evolve too.

I wanted something that better represented what we do, what we stand for, and something that the people I work with could be proud to be part of.

That’s where Alta Performance comes in.

The name Alta comes from the Portuguese word for “high”. For me, it represents the continual pursuit of growth, improvement, and progress.

The logo reflects something I’ve learned through years of coaching: progress is rarely linear.

There will be setbacks.
There will be challenges.
There will be periods where things don’t go to plan.

But progress isn’t about avoiding those moments. It’s about learning from them, adapting, and continuing to move forward.

That’s where coaching matters.

Having the right guidance, support, and plan in place helps people navigate those challenges, stay on course, and continue progressing towards their goals.

At its core, Alta Performance exists to help people.

To help athletes perform at their best.
To help individuals become stronger, healthier, and more resilient.
To help people pursue their goals, realise their potential, and live better lives.

While the identity is new, the commitment remains the same: delivering high-quality coaching, maintaining high standards, and helping people become the best version of themselves.

To everyone who has trusted me and supported the journey so far, thank you.

I’m incredibly excited for what’s ahead.

Welcome to Alta Performance.

British Champion. Defended. 🏆Huge congratulations to Alfie on successfully defending his British title this weekend.This...
31/05/2026

British Champion. Defended. 🏆

Huge congratulations to Alfie on successfully defending his British title this weekend.

This result is the product of months of commitment, consistency, and trust in the process.

Over the last 7 months, we had a clear plan and stuck to it. We focused on the qualities that needed attention and gave them the time they deserved across several phases. In a world that often wants quick results, sometimes the best approach is to think long-term and trust the process.

A huge credit to Alfie for buying in, staying consistent, and putting in the work day after day.

It’s also been a pleasure working alongside Daniel and Billy throughout this journey. Seeing everyone come together, share ideas, and work towards a common goal is one of the best parts of sport.

Congratulations, Alfie. A well-deserved result. 👏🏆

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