Stair runs and jumps combine strength, speed, and conditioning in one efficient package. They challenge the legs, lungs, and mind. For Masters athletes looking to maintain power, protect joints, and stay explosive, stairs are a smart addition to the program.

Boxers - build strength in your neck to improve performance and help prevent injury. In boxing, the neck isn't just a supporting player—it’s part of your defence, your posture, and your ability to absorb and redirect force.

The athletic journey doesn’t end at 35—but it does change. For female athletes, this shift can feel frustrating: longer recovery, slower...

If you’re ready to rebuild strength, fitness, and confidence after time away from training, this is your blueprint.

Top 10 questions coaches hear from competitive Masters athletes and evidence-backed training principles

I n a performance-driven environment, it's easy to focus exclusively on sport-specific outputs — faster sprints, heavier lifts, and...

I was recently listening to an episode of the Between Two Beers podcast featuring legendary New Zealand canoe racing coach, Gordon...

When you’re training to perform — not just to stay fit — how much weight you lift matters. It’s not about lifting as heavy as possible every session. It’s about lifting the right weight for the right goal.

Rotational strength is a cornerstone of performance in throwing events—whether it’s shot put, discus, hammer, or javelin. For track and field throwers building and maintaining rotational power is critical not just for performance, but for longevity and injury prevention. While general strength is essential, developing the ability to produce force through a rotational pattern is what truly separates elite throwers.

One of the most persistent myths in sprinting is that your fastest days are over by the time you hit 30. While it's true that most elite sprinters peak in their mid-20s, it's far from inevitable that performance must decline sharply after that. In fact, for many dedicated athletes, especially those who continue to train strategically, the years beyond 30 can bring new personal bests.

Anaerobic power is a game-changer. It’s the engine behind explosive movements—sprints, jumps, rapid changes of direction, and powerful shots

By targeting key muscle groups, improving core stability, and developing explosive power, you can be a stronger and more efficient climber.

Dryland strength training plays a key role in developing the muscles needed for a powerful and effective breaststroke kick

Increasing the power of your freestyle pull is key to improving speed and efficiency in the water.

With the right approach, you can minimize the risk of shin splints and stay on track.

Last week we explored the role of S&C in Rowing. This week we deep dive into how using S&C properly can ensure improved performance on the w

Rowing is one of the most physically demanding sports, requiring a seamless blend of endurance, strength, and technical precision.

The single-leg hip thrust is a highly effective exercise for building strength in the hip extensors, esp the gluteal and hamstring muscles.

Discover the Zercher squat, the best exercise you're not doing

Power is a cornerstone of athletic performance, enabling athletes to move with speed, strength, and explosiveness.