A Beginner’s Guide to Velocity-Based Training
Improve your strength training with VBT - Velocity Based Training
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Coach Dave
- Sep 17
- 2 min
Improve Your 2km Time Trial
Here’s one of my favourite workouts to help improve your 2km time trial
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Coach Dave
- Sep 10
- 4 min
Boosting Speed, Power & Resilience for Runners
To help ensure longevity as runner as you age your focus might shift from sheer distance covered to smart, efficient training that...
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Coach Dave
- Sep 2
- 6 min
Explosive Sprint Starts: Using the Gym to Boost Acceleration
Sprint acceleration is a critical component of athletic performance. Learn how to use the gym to improve your performance.
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Coach Dave
- Aug 26
- 3 min
5 Dryland Training Mistakes Swimmers Must Avoid for Improved Performance
If you're serious about improving your swimming performance, dryland training is non-negotiable. Here are the top 5 mistakes swimmers make.
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Coach Dave
- Aug 20
- 2 min
Developing Your Speed Reserve
Developing speed reserve is crucial for runners who want to perform at their best. Your Anaerobic Speed Reserve (ASR) is key to...
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Coach Dave
- Aug 12
- 2 min
When Is Strong, Strong Enough?
At some point, chasing bigger and bigger numbers in the gym can lead to diminishing returns - so how strong is enough??
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Coach Dave
- Aug 6
- 2 min
Flexibility and Mobility for Rowers Over 30
Learn the importance of mobility for rowers over 30 as we aim to maintain and improve performance on the water.
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Coach Dave
- Jul 29
- 4 min
Cheat Code for Swimmers: Enhancing Performance Beyond the Pool
By applying resistance through strength training, swimmers can effectively gain significant increases in strength & power.
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Coach Dave
- Jul 22
- 3 min
Why Smart Athletes Swear by Deload Weeks
Watch your performances grow by structuring deload weeks into your programme.
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Coach Dave
- Jul 15
- 3 min
My Top 6 Exercises to Include in (nearly) Every Training Program…and Why
Find the top 6 exercises to include in any sports performance program... and get yourself started.
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Coach Dave
- May 21
- 3 min
Rediscover Your Speed: Plyometrics for the Over-30 Runner
Incorporating plyometric exercises into your training regimen can significantly enhance your running performance.
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Coach Dave
- May 6
- 2 min
The Time-Saving Benefits of Strength Training
As athletes mature beyond their 30s, time becomes an increasingly precious commodity. Between career commitments, family...
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Coach Dave
- Apr 30
- 2 min
Why Your Gym Routine Might Not Translate to Sports Success
My daughter is 14 and absolutely devoted to her dancing - ballet in particular. She trains 6 days per week, including classes of up to 3...
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Coach Dave
- Apr 2
- 2 min
Crafting an Annual Training Plan for Athletes
With many athletes' seasons currently coming to a close we know that "eyes start turning" to next season and the goals we want to...
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Coach Dave
- Mar 26
- 2 min
There's No Such Thing As A Warm-Up
In the realm of athletic performance, the warm-up often gets relegated to a mere precursor to the main event. However, it is far more...
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Coach Dave
- Mar 19
- 2 min
Shaking off the Plateau
There is nothing more frustrating then when progress in training appears to come to a grinding halt. Whether you're a seasoned lifter or...
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Coach Dave
- Mar 12
- 2 min
Decoding the Strength-Speed Continuum
Understand the strength-speed continuum and watch your performances soar
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Coach Dave
- Feb 20
- 3 min
Rugby League: Maximizing Strength: Off-Season Training (Part 3)
The off-season is a crucial time for rugby league players over 30 to hone their physical conditioning and gear up for the forthcoming...
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Coach Dave
- Feb 13
- 2 min
Maximizing Speed - Off Season Part 2: Tips for Rugby League Players Over 30
Speed rules in Rugby League. Those that have it thrive
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