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Adaptive Health

I help people become healthier, happier, fitter and stronger!

23/04/2026

Blessed to have had 4 superb athletes on board for nutrition and S&C coaching, competing at TKD Euros last week in Slovenia 🥋

Sofiia has made huge progress since we started working together in December, finally fuelling her training properly and improving hugely from an S&C perspective. Wasn’t her day at Euros but we’ve had loads of strong comp results already and still a lot to come this year 🔜

Alyssa came into this comp with a seriously compromised hamstring from an injury a couple of weeks before, as well as a whole host of other stuff going on that made her even being able to compete at all impressive enough in itself. A bronze in team sparring 🔥

Daniil was absolutely cooking, a bronze in his category to go along with his bronze at Worlds a few months ago. Already up there with the very best around and still very new to the senior divisions 🙌🏻

And Matthias absolutely smashed out a block of work for this comp, particularly focused on his conditioning, and it paid off with him being in top condition. Reached the quarter final in his individual category and unlucky not to go further, but a nice bronze in team sparring 🥉

Very proud of all of their work. Next up is World Cup in October ⏳

21/04/2026

Physicality combined with good technique is where it’s at

17/04/2026

4 things I do with my combat sport athletes to help them avoid having their nutrition and weight spiral out of control after fights

15/04/2026

Years of nutrition and training coaching, results and knowledge development, combined with decades of combat sports experience myself

It’s all relevant and useful imo

Sometimes it’s a case of using the method that the textbook says, sometimes it’s going based off of what I’ve seen to work in practice with others and sometimes it’s a case of drawing on what I’ve felt and experienced myself

Most often it’s a blend of all 3

Will never get tired of helping people become better fuelled, physically better, more confident, resilient and healthier

As well as less stressed about their nutrition and training

A passion project

10/04/2026

How to last longer

I wouldn’t know…

But I can tell what you need from a nutrition perspective, if you’d like to last longer in combat sports ⛽️

08/04/2026

More nice results last week for these 3 nutrition & S&C clients, who are all getting ready for Euros next week 🥋

Gold for Matthias in Germany🥇
Gold and silver for Alyssa in Dublin Open 🥇🥈
Gold for Sofiia in Dublin Open🥇

For me it’s less about their results, and more about how they feel, perform and develop as athletes (of course I still want the results to go their way, and I still get more nervous watching clients compete than when I do myself😂)

It’s never all plain sailing. But we do everything we can to have each client stepping in the ring, mats or cage feeling healthy, strong, fit, fuelled and confident, whether that’s to compete or just day to day in training

And ultimately to fulfil their potential 🥊

04/04/2026

Juicing in combat sports 💉🤦‍♂️

Especially outside of the top levels (not saying it’s ok there either)

But the issue is, from what I’ve seen, vast majority of doping in combat sports is in people who’ve no business at all going near it:

Hobbyists insecure that they’re not the strongest person in the gym

Young guys who aren’t even finished growing yet

Athletes who’ve nowhere near exhausted the performance improvements they could get out of better S&C, nutrition, sleep, load management. A shortcut past putting the work in

Majority of the time without a real clue as to what it is they’re even taking or how to manage it

Fair enough if we’re talking medical case TRT or something

But I’ve literally been in a gym, given a name by someone I barely knew (without asking), who said “he’ll get you anything you want” 😂

I can’t speak too much as to how it is in other sports, but jiujitsu and MMA seem to be a cesspit of it from what I can see

Performance peptides are becoming the latest problem. Completely unregulated and seriously lacking human research. You’ll hear all of the good stuff anecdotally, and no doubt good evidence could emerge on them. But atm it’s a complete gamble if you ask me.

Not attacking anyone here either, I’ve had friends use PEDs.

But not for me and not something I’d be advising to anyone, especially if you train as a hobby. Even if it’s one that you take seriously and are competitive with

01/04/2026

Power training for combat sports.

Power is the first physical quality to start to decline as we age, mostly a result of “if you don’t use it, you lose it”

But most people never even get their peak power potential for combat sports in the first place.

A few landmine presses and random circuits won’t cut it.

We need to build the overall strength foundation first with lifting heavier over time on compound lifts, squat and deadlift variations, upper pushing and pulling

Then build towards incorporating power focused exercises with relatively low reps, longer rests and high intent on every rep, the likes of throws, slams, jumps with a reset, etc

And then some plyos across a variety of intensities to tie it all together, think pogo hops, single and alternating bounds and leaps, depth jumps, etc

The final piece of the lifting puzzle I’d add for most of my clients would be more isolation / hypertrophy style work, but this is more for injury resilience, endurance, strength in smaller structures, etc rather than power focused

This can all sound like a lot, but we can usually get all this done in an efficient 50-60 minute session twice a week, even fitting our conditioning work in at the end

31/03/2026

There’s not much that I’m skilful and competent at 😂 but I’ll happily take that title when it comes to nutrition and S&C coaching

A pleasure so far, to say the least, to be a part of helping this guy become a better athlete while competing at the top level

He does the work and reaps the pay offs. Daniil’s level in his sport is already among the best in the world, so with his nutrition and S&C we’re aiming to take any small % improvements we can, to keep things moving for him 📈

But we don’t do anything all that extreme to get him stronger, fitter, more explosive and making weight either.

He puts the necessary work in to his training and more, but doesn’t need to spend hours and hours on S&C

He ticks the boxes with his nutrition, but still is able to enjoy the occasional burger or sushi buffet after team training sessions, while making weight 🍔

And he’s able to juggle everything with his study, work and life

Point is, of course you need discipline and sacrifice to improve as an athlete, especially at higher levels. But we can at least bring some enjoyment to the process and remove any unnecessary suffering 🤝

Can’t promise that comp week nutrition won’t suck a bit though, when it comes to that last part of the weight cut 😅

29/03/2026

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