PW Performance

PW Performance I specialise in...
- Strength and athletic development for sports performance
- Speed development fo

17/10/2022

Paul Walshe - Coach shared a post on Instagram: "What’s the number 1 thing to improve mobility? Trying to perform exercises going through big ranges of movement. Explore your ranges of movement (ROM) daily to help with your mobility at joints and flexibility of various muscles. Here I’m doing a ...

It’s time to change the game Mid-Sussex. It’s time to be ‘BETTER, FASTER, STRONGER’ than ever before!Personal Training (...
12/10/2022

It’s time to change the game Mid-Sussex. It’s time to be ‘BETTER, FASTER, STRONGER’ than ever before!

Personal Training (1:1) and Group Training to ensure you get the results you want.

Are you looking for professional guidance to achieve…

Strength and robustness for everyday life ✅
Bespoke guidance to help you optimise your health and wellness ✅
Expert coaching in a fantastic gym ✅

What you will get…

1) Fitness assessment (Performance Blueprint) 📊
2) a Structured programme based around strength and conditioning principles 💪🏻
3) Reassessment to analyse what’s happened and to plot the path to future success! 🧭

Get in touch via messenger with the word ‘STRONGER’ to find out more details today!

Strength Training is for Everyone! If you are looking to…Rehabilitate from Injury ✅Lose fat ✅ Build a healthier lifestyl...
04/10/2022

Strength Training is for Everyone!

If you are looking to…

Rehabilitate from Injury ✅
Lose fat ✅
Build a healthier lifestyle ✅
Increase longevity ✅
Prepare for a sports event ✅

Then strength training can play a key role in this process for you!

04/08/2022

Are you an athlete who’s battling to come back from injury?

Do you struggle with balancing rehabilitation and your sport-specific training? Are you worried about re-injury and the impact it will have on your ability to play football? Are you lacking the coaching & support in navigating the mental side of being injured?

That’s exactly where James was when we started working together back in May 2020 when he reached out and booked a call about joining the BFS Program

During our first 6 months together, we were able to help him drop 18kg in bodyweight and help James navigate his rehabilitation after being signed off by the physio post-surgery.

Here’s what he had to say about working together:

“During this time I had a number of phone calls with Paul, who helped not only with the physical rehab but also the mentally.  At one point I was warned that a bolt could be put through my ankle and I wouldn’t be able to play football/run again, so his support was incredibly helpful.

Post-surgery, we worked a lot on strengthening not just my ankle but the whole posterior chain including hamstrings, hip etc. I can honestly say that I’m back to full health now and am looking forward to seeing the results going forward into next season.

I couldn’t recommend this man more for anyone coming back from surgery or just want to perform better in a certain sport or everyday life.”

If you’re currently struggling to navigate injury and making the leap from physio/rehab back to sport - I’d love to help.

Inside my BSP Program I help my clients return to performance without the frustration and guesswork of what to do in the gym, or on the field.

Hit the link in my B!0 to schedule your free Performance MOT call and together, we can map out a plan to get you back to doing what you love the most, pain-free.

👌🏻

Child: “Can we play deathball” Me: “What’s deathball?” Child: “it’s dodgeball but with a 5kg med ball…it’s what my dad p...
27/07/2022

Child: “Can we play deathball”

Me: “What’s deathball?”

Child: “it’s dodgeball but with a 5kg med ball…it’s what my dad played in the army”

Me: “probably not”.

I keep the structure for my Youth S+C sessions the same mostly.

Fun warm-up

Jumps/plyo

Speed

Strength work (lifts)

Fun game to finish.

Rinse and repeat.

We follow a periodised model. But mostly, it’s about creating an environment where the kids enjoy the sessions.

13/07/2022

Youth Strength and Conditioning Session with a local youth football team ⚽️

Session structure:

- Game based warm-up (crawls, foundational movements, tag, kneeslaps) 🤼‍♂️
- Extensive plyometrics (jumps) 💥
- Banded Accelerations (speed work) 💨

Strength circuit 💪🏻
- Db Split Squat (2x10)
- TB Deadlift (2x5)
- Frontal Lunge (2x10)
- Press-Ups (2x10)
- TRX Row (2x10)
- Plank (2x60s)

Exposing kids to different foundational movements and starting their journey with athletic development for sport and overall health.

Introducing the ‘Better, Faster, Stronger’ Programme I have put together a programme that is aimed at anyone that wants ...
13/07/2022

Introducing the ‘Better, Faster, Stronger’ Programme

I have put together a programme that is aimed at anyone that wants to be a healthier version of themselves. This type of training is perfect for those who want to ‘reclaim’ or build a physically robust physique. This is available to everyone, so there are online and in-person options available here!

I have (and I am currently) trained (training) clients from aged 11-70+ using strength and conditioning methods to help people be strong, athletic and generally more prepared for everyday life, as well as sport.

DM ‘Reclaim’ for details!

11/07/2022

Technique over load - 💯. Master your range before loading the bar.

RPE + RIR How do you monitor your training load currently? Most athletes (people) will not have daily access to tech tha...
06/07/2022

RPE + RIR

How do you monitor your training load currently?

Most athletes (people) will not have daily access to tech that monitors their training loads. Using subjective data metrics such as RPE and RIR can be advantageous for measuring your overall workload either per exercise or per session (sRPE).

For instance, in a training programme you will want to have a relationship between volume and intensity (I.e reps/sets vs load).

Rate of Perceived Exertion (RPE) is scored between 1-10 (or 6-20 in relation to HR - although this is trickier 😅). You will give a score for that exercise. If you were targeting a 7 and it was super easy (4/5) go slightly heavier/harder.

Reps in Reserve (RIR) can be correlated with RPE. Aiming for an 8 on RPE? That’s roughly 2 reps left in the tank.

Of course, the accuracy of these methods are very individualised. A more experienced athlete (lifter etc) may give you a more accurate score to an athlete that’s just started. Whereas someone else’s 7 may actually be a 9 and vice versa.

“Too much water, kills the plant” 🪴 auto-regulate your training loads by subjectively scoring your exercises.

This can be enable you to start programming your training on a macro level. Aim your intensity of load to what you are looking to achieve.

28/06/2022

Hip Projection 🦵↗️

The ability to hinge and then to project the hip forward is a movement skill that isn’t exclusively useful for elite level sprinters or those trying to improve speed…

This skill is key for all athletic movement. If you have trouble producing power from the hip musculature in the correct direction, this exercise can enable practice of hip hip extension.

This exercise is great in the rehab process, as well as a preparation exercise for acceleration and max velocity work… and as a prep exercise for hinge movements in the gym (RDL, Olympic lifts, anything with hip extension at varying speeds/force).

Exercise credit - .training

Warm-ups… The why and how. We have to prepare the body for activity and there needs to be context. For example, we can’t...
27/06/2022

Warm-ups… The why and how.

We have to prepare the body for activity and there needs to be context.

For example, we can’t go from a resting heart rate of 60 to an activity that requires an average HR of 135 without preparation.

The same thing can be said for the forces that you experience in exercise. To go from 0 newtons to >1000 N without prep is ridiculous.

For a while now, I’ve followed Jeffrey’s (2008) RAMP protocol for warming up for exercise.

RAISE Heart Rate ❤️
ACTIVATE relevant muscles 🏋🏻
MOBILISE relevant joint structures 🦵
POTENTIATE neuromuscular pathways 🧠

A warm-up for a push-pull session will not look the same as a warm-up for a sprinter.

And you don’t have to necessarily just provide one function with an exercise.

For example - warm-up before a push session

- Empty bar for Bench Press (or 20-50% of working weight for DB Bench)
- Light rotator cuff work and shoulder mobility
- Increase in load before hitting working weight.

Different from a sprinter who may take between 45-60 mins to warm-up for some sessions.

Warm-up appropriately for the activity your about to undertake.

09/06/2022

Few snippets from the football speed sessions.…

Yes, that is Wembley.

08/06/2022

Olympic Lifts 🏋🏻

I’ve got a few clients at the moment who are going through the learning phases of the Olympic lifts. Really decent progress from and in their lifts over the last few weeks!

Coaching of these lifts gets a lot of stick. Both these guys want to learn the lifts for different reasons, and both have made great progress with their lifting over a very short space of time.

My advice for coaching these lifts…

🎱 external cues - telling a story about movement can create a better picture of what’s needed (puppet on a string)

ℹ️ don’t overload the athlete/client with lots of feedback/info. Segment your delivery of information.

🪛 don’t try and fix everything at once.

I still need to remind myself of the above 😅

These lifts aren’t just for athletes, the benefits in terms of athleticism can be great for all populations.

Olympic lifts don’t cure everything though. They’re cool, but there are other things ofc.

26/05/2022

Don’t forget the groin love.

Frontal plane work is sometimes neglected in the training process for wanting to chase the big rocks.

The adductors play a key role in hip flexion and extension, as well as medial and lateral movement.

Here are a few exercises that can show some love to the adductors (and lateral hip muscles) that work in isometric and more dynamic rates of contraction.

I likes the slider as you can probs see.

These muscles are so key for changing direction. All 3 exercises go straight into the rehab process for any hip/knee related reconditioning (strength) programmes.

1) Hip Hinge
2) Copenhagen iso (long lever)
3) Frontal Lunge (w/slider)

16/05/2022

Couple of different parts of my warm-up for preparation for upper body work.

I prefer to do a series of certain exercises for numerous functions such as

Mobilising relevant joints 🤸🏻‍♀️
‘Activation’ of relevant muscles
Potentiation of relevant neuromuscular pathways

For it to be ‘relevant’ these exercises need to replicate and prepare the body for the session.

06/05/2022

New digs.

My strength training services have moved to in Cuckfield.

🏋🏻🤸🏻‍♀️🎯

⚽️💨💨💨
04/05/2022

⚽️💨💨💨

Address

Burgess Hill
RH15

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 6pm
Saturday 7am - 1pm

Telephone

+447790880281

Website

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