Sports Performance

Sports Performance
No matter what your discipline or sport we have come up with a well-rounded diet formula for all.

So whether you’re a trained athlete looking to progress in your chosen sport or a weekend warrior, this is going to benefit you. Our sporting performance nutritional plan also covers all your bases. We have taken into account the need for enhanced recovery using BCAA and a post workout formula, joint & general health via glucosamine and a multivitamin making sure no stone has been left unturned.

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  • Nutrition
  • Training
  • Articles
  • Nutrition
  • Breakfast

    Mid-Morning Snack

    Lunch

    • 180g of baby white potatoes
    • Asparagus in garlic butter
    • 1 baked chicken breast wrapped in 2 slices of bacon in Nandos Peri Peri Sauce
    • 2 slices of grilled halloumi cheese
    • 1 large glass of fruit juice of choice
    • 1 cap of Reflex Glucosamine Chondroitin
    • 3 caps of Optimum Nutrition Opti-Men

    Snack

    Pre Workout

    Post Workout

    Evening Meal

    • 1 salmon fillet baked with a blended breadcrumb, mustard and walnut topping
    • 200g Sweet potato wedges
    • Large mixed leaf salad with feta cheese and extra virgin olive oil
    • 1 large glass of water/cordial mix
    • 1 cap of Reflex Glucosamine Chondroitin

    This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your activity levels, current state of health and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.

  • Training
  • The exercises in this section cover all components of physical fitness so that improvements made in each area will be transferable to a wide range of sporting disciplines.

    The components of physical fitness must first be broken down into the two relevant categories, those skill related and those health related, these can be seen below:

    Skill related fitness Health related exercise
    Cardiovascular fitness Agility
    Muscular strength Balance
    Muscular endurance Coordination
    Flexibility Reaction time
    Body composition Speed

    Please use the exercises under components where relevant to your sport and incorporate them into your workouts to improve overall performance, you may use as many or as few as you like depending on the sport.

    Cardiovascular Fitness

    Warm Up

    • 5 minutes (Building from walking pace to medium paced run).
    Interval Distance (Meters) Speed Rest
    200 80-90% Max 1 Minute
    400 80-90% Max 1 Minute
    800 80-90% Max 1 Minute
    1600 80-90% Max 1 Minute
    800 80-90% Max 1 Minute
    400 80-90% Max 1 Minute
    200 80-90% Max 1 Minute

    Cool Down

    • 2 minutes (Taking it down from a gentle jog to a walk)
    • Follow with stretches.

    Muscular Strength

    Below are 2 variations on the 5 x 5 strength training principle. You should start by using 85% of your 1RM for which you should be able to complete all 5 reps of your first set. The idea being you will not be able to hit all 5 reps for the subsequent sets, but will complete the workout each strength session until you can before moving up weight.

    Program 1

    Exercise Sets Reps Rest
    Squat 5 5 5
    Bench press 5 5 5
    Barbell row 5 5 5

    Program 2

    Exercise Sets Reps Rest
    Squat 5 5 5
    Overhead press 5 5 5
    Deadlift 5 5 5

    Muscular Endurance

    Here higher rep sets of compound exercises, intervals and sprints help condition for muscular endurance. You should aim to increase sprint speeds and a resistance chute can be used if available, increase the duration/speed of interval sessions as well as the weights used for compound exercises as you progress.

    Exercise Sets Reps Rest
    50/100m Sprints 5 1 1
    Intervals - Bike 10 30s sprints 1 minute slow paced rests
    Barbell bench press 3 20-30 (55% 1RM) 3 Minutes
    Squat 3 20-30 (55% 1RM) 3 Minutes

    Flexibility

    Stretches should be held for a minimum of 30 seconds while keeping tension on the derided muscle/tendon.

    Exercise Reps Time in stretch
    Standing clave stretch 3 per side 30 Seconds
    Standing hamstring stretch   30 Seconds
    Hip flexor/Quad stretch   30 Seconds
    Hip Adductors   30 Seconds
    Hip Abductors   30 Seconds
    Glute stretch   30 Seconds

    Body composition

    Improving body composition requires a workout incorporating a variety of different types of exercises. Here we use sprint session to stimulate the muscles of the lower body and to draw on the ATP-PC system and your fast twitch type II fibres as we as a short spectrum of bodyweight and resistance training exercises.

    Exercise Sets Reps Rest
    50/100m Sprints 5 1 1
    Kettlebell thruster 5 15 3 Minutes
    Deadlift 3 8-10 5 Minutes
    Dumbbell Bench press 3 10-12 3 Minutes
    Hanging leg raises OR windmills if possible 4 10-15 2 Minutes

    Agility

    Agility is the ability to change the body’s position or direction of movement efficiently and by performing this workout accuracy with speed and control will do just that.

    Exercise Sets Reps Rest
    50 Metre dash (pole/cone weave) 4 1 2 Minutes
    Burpees 3 20+ 2 Minutes
    50 Metre explosive bounds 2 1 3 Minutes
    Agility ladder (2 in 2 out) 4 1 2 Minutes
    Plyo Push-up 3 10-15 3 Minutes

    Balance

    Our workout for balance uses the subsequent exercises use dynamic core control and which require the participant to be able to execute each movement in a controlled fashion while in unstable conditions such as when using a BOSU ball.

    Exercise Sets Reps Rest
    In-place heidens 3 30 Seconds 2 Minutes
    BOSU Balance bodyweight deadlift (single leg) 3 per leg 10-15 1 Minute
    BOSU Balance V-Crunch 3 10-15 1 Minute
    BOSU Ball alternate leg push-ups 3 10-15 2 Minute
    Medicine ball Russian twists 3 15-20 2 Minutes

    Coordination

    This workout requires you to move multiple parts of your body all at the same time in specific movements. It requires you to be able to react to stimuli and process verbal commands on queue.

    Exercise Sets Reps Rest
    Forward & backwards 40 metre shuttles with alternative arm circles 3 1 2 Minutes
    Target medicine ball throws (various distances) 10 attempts per distance 1 2 Minutes
    Catch reaction speed (using a ball) N/A 15 Minutes N/A
    Under/Over hurdles 4 1 course 2 Minutes
    Multi-directional skipping 3 2 Minutes 3 Minutes
    BOSU Balance bodyweight deadlift (single leg) 3 per leg 10-15 2 Minutes

    Reaction Time

    Working purely on reaction time to external stimuli each drill is required to be carried out in lightening fashion, initiating movement as fast as possible.

    Exercise Sets Reps Rest
    Mirror reaction drills 3 2 Minutes 3 Minutes
    4 Cone dash 3 1 Minute 3 Minutes
    Solo Ball wall bounce 3 2 Minutes 1 Minute

    Speed

    Speed drills promote increased maximum velocity and acceleration, with this in mind all drills should be done carried out applying maximum explosive forces through each exercise.

    Exercise Sets Reps Rest
    Accelerating starts 5 30 Yards 3 Minutes
    Knee high shuttles 5 50 Yards 3 Minutes
    Skips for height 5 50 Yards 3 Minutes
    Skips for distance 5 50 Yards 3 Minutes

    We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.

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