Evans Performance Training

2 weeks that have absolutely flown by. Even though Ethan has only been with us a short period of time it’s hard to remember life without him 💙

Sad to be ending my paternity leave but a big week next week diving back into testing athletes at the university as they return for pre-season, prepping for another year of teaching and having a BIG push with EPT 💪

Going to step things up big time in terms of content and value to really build something special to give more for .evans1992 and baby Ethan.

A new motivation for me to really get things rolling so keep your eyes peeled for some big offers and resources coming in the next few weeks 👀

Whether it’s hitting new strength 💪 or speed 🚀 pb’s, overcoming injury, losing weight to improve performance or becoming stronger to become more confident 👏

At EPT I help athletes achieve their version of high performance in a robust and simple way through adaptable programming.

Want to take that next step in your performance? Get in touch today

Welcome to the world little man. Ethan James John Evans 15.08.2024 7 pounds 2 ounces

Born at 5:35am. .evans1992 made to good of a home for you apparently and you didn’t want to come out even though you were ready.
evans1992 is an absolute hero for what she went through to bring you into the world and my love and respect for her just continues to sky rocket.

Love you both

Social media has given rise to a type of coach that, in my opinion, is not positive for our profession. 😔

I don’t hold anything against them personally, but these kids in their late teens and early 20s, who are popping up everywhere following the latest SM trends, are frustrating to see. As are the experienced practitioners who think they need to go against their beliefs to gain traction on social media. Why? 🤷‍♂️

Because so many people are being let down by these types of coaches. Some of them may be excellent at playing the social media game. But they lack the qualifications and experience to actually achieve long-lasting results. 🏋️‍♂️

In the last few weeks, I’ve seen S&C coaches with barely any experience claim to be experts in a specific sport. I’ve even seen people stealing the intellectual property of other coaches and claiming it as their own. 😡

Now don’t get me wrong there are some great coaches out there, many in the online space. I’m part of a few communities that allows me to interact with these coaches. But the best coaches don’t tend to be at the top of the social media reels list. Why? Because they’re too busy coaching!

How can you help? Check a coach’s experience, check their qualifications. This is the minimum someone should be able to provide you with to at least have the credentials to get you on a call. 📜🎓 Not just doing 1 year of coaching and then claiming to be an expert… 🚩 

This post shows some of the teams I’ve worked with. I’ve supported athletes individually from far more organisations as well. I don’t like to shout about myself too much, but it’s getting more important than ever for coaches to show their credentials.

🚀 30-Day Reflection: Ed’s build up to running 60 miles in one month! 🚀

As a friend and colleague I have known Ed for some time now, working together during a highly successful season at Worcester City Women.

As a sport therapist Ed knows the ins and outs of exercise and training. But building towards a challenge of running 60 miles in one month in aid of MND association, whilst improving your PB on your key lifts is no easy challenge 🤔

Ed’s progress so far has been exceptional. Giving him new structure to his training, running and nutrition has helped him progress his lifts whilst building his running volume to achieve his goal in August.

If you can donate then please head to Ed’s profile to get the link to donate.

Keep up the good work and look forward to continuing to push you towards new heights 💪

Lisa Evans appreciation post ❤️ the biggest pillar of support I have and the main driving reason behind why EPT exists

Always there supporting me and picking me up when things don’t go my way all whilst being the strongest person I know. This pregnancy has again show me how strong she is and know she’s going to be an amazing mom in every way 🤰

Just got to keep her happy for these last few weeks with sugar and sweet foods 😂

🚀 30-Day Reflection: Rebecca’s Journey so Far 🚀

Rebecca is an athlete who’s nearly at the end of a very long road to recovery. After enduring two ACL injuries, both requiring surgery, her journey back has been anything but easy. 💪🏃‍♀️

When Becca came on board, she sought help and guidance for the final steps of her recovery journey. While a complete return to running doesn’t happen in just 30 days, the progress she has made so far is excellent so far.

In the past month, Rebecca has:

✅ Developed her strength
✅ Boosted her power
✅ Focused intensively on plyometrics
✅ Worked on drills designed to help her get back to running

Rebecca’s determination and hard work are paying off, and she is making very nice progress so far. But this is just the start.

Keep up the hard work

If you’re on a recovery journey or looking to boost your performance, drop us a message. Let’s achieve greatness together! 💥

Every coach has said or done things that make them hold their head in their hands 🤦‍♂️

At the start of your career, you are young, impressionable, and love an easy sound bite. Here are a few things I’ve said over my career that really make me cringe:

1️⃣ Bicep curls aren’t functional and athletes shouldn’t do them.
Luckily, I got out of this thinking pretty quickly, but curls are actually pretty useful for a lot of programs. 💪

2️⃣ Free weights are better for athletes than machines.
A silly argument that still rages on social media. Machines can be just as useful as free weights for athletes, especially for rehab, hypertrophy, and strength work. 🏋️‍♂️🛠️

3️⃣ Strength training makes you sprint faster.
This one isn’t quite as bad, as getting stronger can make some athletes faster. But now, I have a big appreciation for other methods like plyometrics, sprinting, and sprint drills. 🚀

4️⃣ For every pound of increased neck strength, your risk of concussion reduces by 5%.
There is a relationship between neck strength and concussion risk, but it is certainly not as strong as we once believed. 🧠🤕

What statements or myths have you heard that you believed that now make you cringe? Drop them in the comments! 👇😅

A great day yesterday with family and friends 👶🚿

Really good to see everyone, the weather was amazing and received a lot of very generous gifts for the little man when he arrives!

It was also nice for me to not think about work for a day. To completely switch off from content creation, programming, training and strength & conditioning in general.

For me this is a big part that athletes also overlook when it comes to recovery from games and training. Switching off mentally 🧘

Just take a day. Every so often take a day off to switch of and de-stress.

This is as important as nutrition and sleep, and definitely more important than foam rolling and ice baths every day…

Just some food for thought 💭

Consistency in pre-season training isn’t always plain sailing 🛥️, but it’s crucial for peak performance.

As a coach, I’ve seen athletes face all sorts of challenges – balancing work, holidays, family commitments, and unexpected life events. It’s not easy, but the key is to stay committed even when things don’t go as planned. 📅💪

Here’s how to navigate the rough waters:

1. Plan Ahead: Schedule your workouts around your life. If you know you have a busy week, adjust your training intensity or split sessions into shorter, more economic workouts or multiple workouts.
2. Stay Flexible: Sometimes you’ll miss a session. That’s okay! What matters is getting back on track and not letting one missed workout derail your entire pre-season.
3. Prioritize Recovery: With all the hustle, don’t forget recovery. It’s just as important as the training itself. Make sure you’re getting enough rest and taking care of your body with proper nutrition and rest as well as taking time to de-stress psychologically.
4. Find Your Support System: Whether it’s a teammate, a coach, or a training group, surround yourself with people who motivate and support you. Accountability can make a huge difference.

Remember, it’s about progress, not perfection. Every small effort counts, and over time, consistency will pay off. Keep pushing, stay focused, and let’s make this pre-season count! 🔥⚽🏉

What are your biggest challenges in staying consistent? Comment below and let’s conquer them together!

🎉 FREE Pre-Season Training Bundle Giveaway! 🎉

Athletes, get ready to elevate your game this season with our exclusive pre-season training bundle, absolutely FREE! 💥

What’s Included:

🏋️ 4-Week Training Plan: Complete with speed, strength, and power sessions to boost your performance.

📅 Training Schedule Guidance: Learn how to effectively plan your training week for optimal results.

📈 Intensity Guidance: Master the art of training intensity to maximize gains and prevent burnout.

💪 Finishers Manual: End your workouts strong with 14 different finishers to choose from.

🧘‍♂️ Mobility Guide: Improve flexibility with our comprehensive mobility routines.

🏃‍♂️ Pitch and Court Based Conditioning Guide: Tailored conditioning sessions for peak performance on the field or court adaptable to your sport.

🦵 Ankle, Knee, and Hip Bulletproofing Prehab Guide: Strengthen and protect your joints with targeted prehab exercises.

Don’t miss out on this opportunity to gear up for the season ahead and take your training to the next level!

How to Get Your Free Bundle:

Simply comment ‘Pre-Season’ Below and I will send you the sign up link

Let’s make this pre-season your best one yet! 💪🔥

30 days in not a long time in training terms.

But the progress Ciaran has made during that time has been excellent 🚀

Consistently getting stronger week by week, making improvements in his fitness and learning to gradually adapt his eating routine to align with his performance goal of improving his on pitch rugby performance🏉

Ciaran has been an excellent client in his first 30 days, throwing himself in to every challenge I set him and really moving forward towards his long term goals

Do you ever feel like your best moments are behind you?

Like you’re not sure you will ever quite get your athletic performance back to the level it was…

Well I’ve been there. I had a lot injuries early into my rugby playing days and came close to dropping out of the sport altogether.

Luckily for me I was down the path of becoming a strength and conditioning coach so was able to use what I was learning to develop my athleticism and move past my injuries.

But I get it. Not everyone has this knowledge. And I see people dropping out of sport all the time way earlier than they should because of this.

But there are plenty of coaches out there and programmes that can help you

All you have to do is reach out and get in touch… 📲

Welcome on board new online client

Becca has had a pretty torrid time over the last few years after injuring her ACL playing football and having to go through several operations.

Really looking forward to taking her onto the next stage of her rehab and getting her back running.

Welcome to new online client, my colleague at Worcester City Women and friend

Working with Ed to increase his strength and hit some new pbs on some key lifts as well as prepping him to be able to run 60 miles in one month in August 😳

Had to get his deadlift picture in the post for him as well 😉😂

Strength and Conditioning is for everyone ‼️

Too many people still think that strength and conditioning (S&C) is only for professional athletes or those playing at the highest level. This couldn’t be further from the truth. 🏋️‍♂️

Fitness isn’t just about competing or winning. It’s about giving you the tools to play your sport the way you want to. For those who aren’t at the top level I would argue S&C is even more important for staying injury-free and performing well. 👏

Whether sport is your career or your hobby, a high-quality coaching program can make a huge difference. It improves your health, lifestyle, resilience to injury, and teaches good habits as well as giving you the tools to compete and stay injury-free. 🌟

So, whether you play a team sport, enjoy challenges like Hyrox, or are a runner or endurance athlete, S&C programming can help you achieve your goals and enjoy these activities at the level you want. 💪

How do I know this? Not only have I helped my clients achieve their performance goals as a coach, but I’ve also been there myself. As a rugby player, I needed a LOT of work in the gym to be effective on the pitch and play the way I wanted to. 🌟

It’s never too late too start. Drop a comment or DM me ‘START’ and let’s get you on a program that works for you! 🚀

Surround yourself with a supportive community, and watch how you thrive! ☕️🙌

Had a fantastic coffee afternoon yesterday with some incredible members and mentors Supercharged Fitpro. It’s a reminder of the importance of having a strong support system, whether you’re an athlete pushing your limits or a coach guiding others to their best performance. 🏋️‍♂️🏆

As a team sport athlete you have that support when you are in your team environment. But for most of us that isn’t there all day, every day when your working on yourself, working in the gym or getting that extra conditioning work done.

Since I have started online coaching I have seen first hand how much athletes need that support each work to help them stay on track and keep them accountable. Every day, not just at games or team training but on the end of a phone every day 📲

At EPT my client list is growing every week with dedicated athletes who are committed to achieving their goals. 🚀

So what are you waiting for? 🤷‍♂️

Don’t wait to start your journey. Join a community that understands your challenges and celebrates your victories. Contact me today and let’s reach those new heights together! 💪✨

Are You Doing Deload Weeks Wrong? 🤔

Deload weeks are a great tool for recovery and continued progress, but many athletes are doing them wrong. Most people think they need to reduce the intensity by taking weight off exercises, but the key is to reduce the volume instead. 📉

Think of your body like a car engine – it needs regular maintenance to run smoothly. 🛠️

Instead of lifting lighter weights, maintain the intensity but cut down on the sets and reps. This ensures you maintain strength while allowing for proper recovery.

Here’s how to do a proper deload week:

Maintain 80-90% of your usual weight, but cut sets and reps by 50%.

It’s that simple.

Ever wondered what it takes to get started with our online coaching? 🏋️‍♂️ Let me walk you through our comprehensive onboarding process designed to set you up for success with Evans Performance Training. 🚀 From personalized plans to ongoing support, we’ve got you covered. Ready to take the first step? Let’s go! 👇

1. Discovery Call: We start with a detailed roadmap to your goals.

2. Access to Onboarding Portal: Receive a comprehensive welcome pack to get you started.

3. Performance Assessments: Bespoke assessments to ascertain your current fitness levels in line with your chosen goals.

4. Kick-off Call: Get going on your program and onto the other steps.

5. Customized Training Program: Get a periodized training program tailored just for you.

6. Nutrition Guidance: Personalized nutrition advice to fuel your performance.

7.Ongoing Support: Access in-app and WhatsApp support for any questions.

8. Community: Join our vibrant community of athletes for motivation and accountability.

Hit ‘Follow’ for more insights and comment ‘START’ if you’re ready to begin your journey with us! 💪🔥

From amateur to pro: Teams that I have supported over my career 🏆💪

My journey with different sports teams has been nothing short of amazing. I have honed my approach with each team the key things that stood above everything now form my main training pillars‼️

Robust. Adaptable. Simple.

The adaptable and robust approach has empowered athletes at every level. Here’s a glimpse of some of the teams I have worked with. 🚀

Looking to elevate your performance? Get in touch with us today!

Amazing to see the little man today and quite apt with it being Father’s Day 👶

Couldn’t get the clearest picture as he kept putting his hands in front of his face and even picked his nose at one point.

Can’t wait to meet him!! Not long to go now

One of my biggest struggle as a coach and how I overcame it. 🏋️‍♂️💪

Throughout my career (and this is the same for most coaches) I have always had the challenge of balancing my own training with my clients’ and athletes needs’. Especially when I was still playing Rugby.

It sometimes feels like there aren’t enough hours in the day, and I am sometimes torn between my own progress and the dedication required to help others achieve their goals.

Many athletes can relate to this.

Not all athletes are professional full timers. In fact most aren’t. They have jobs, families, social lives that they need to balance their training around. So two time a day sessions aren’t going to work for them.

One way to overcome this is through structured, efficient training. By implementing the RAS (Robust, adaptable, simple) Performance System, I was able to streamline my approach, making every minute count for both myself and my clients.

This system has been built over many years supporting athletes and helps me to prioritise quality over quantity, focus on the important pillars and cornerstones of performance, and adapt training methods to meet individual needs.

The result? Athletes who are able to achieve their goals around the competing demands of their life and for me a thriving coaching practice where my athletes and I grow stronger together. 🌟

Do you struggle with time to train? What’s your biggest struggle? Share below – let’s support each other on this journey! 👇

”

Tired of inconsistent training programs and generic workouts? Let me introduce you to the training system I have developed over 12 years as a strength and conditioning coach to athletes of all levels of sport. 💪

If you’re fed up with on-and-off routines, yo-yo diets, and cookie-cutter exercises, it’s time for a change. 🚫🍽️🏋️

The RAS Performance System is built on three core principles: Robust, Adaptable, and Simple. Here’s how it breaks down:

Robust 🛡️

- Foundation Building: We focus on strengthening conditioning to build tissue resilience and capacity.

-Movement Mastery: Emphasize mastering fundamental movements and understanding nutrition and lifestyle.

-Pillar of Training: Establish a strong, enduring base as the cornerstone of your program.

Adaptable 🔄

-Tailored Training: Customize your approach to address specific needs, sports, and requirements.

-Focus on Deficits: Target hypertrophy, strength, speed, power, and correct asymmetries.

-Flexible Framework: Adjust training methods based on individual strengths and weaknesses.

Simple ✅

- Longevity in Training: Prioritize a straightforward approach to sustain long-term performance.

-Small Adjustments: Make minimal, necessary changes in-season and off-season based on your life and routine.

-Consistency: Maintain a ‘keep it simple’ mindset for continuous training and life long performance.

With these principles I have helped thousands of athletes better themselves and their athletic performance🏃‍♂️💨

This approach ensures you’re training effectively and efficiently, whether you need to build a strong foundation, tailor your training, or keep things simple for longevity. 🔧💥

Ready to transform your training? Join the EPT community today and build a programme that’s robust, adaptable, and simple. DM us to get started! 📲🔥

Welcome to new online client

Excited to work with him towards achieving his performance goals this summer and get him dominating on pitch for

Client shoutout to Alice for smashing two of her main strength goals in the last couple of months!

Previously, I worked with Alice when she was a netball player for her club and the RAF 🏐

Since the season ended, Alice decided to focus on achieving some personal bests in key lifts. It’s easy to fall out of training when a sports season ends or you stop playing and you no longer have something specific to work towards (this happened to me a bit when I finished playing rugby), but Alice set herself some ambitious targets ✨

She smashed two of these in her latest block of training, hitting a 2.1x bodyweight deadlift (132 kg) and a 1.5x bodyweight back squat (97 kg) 💪

These are definitely not easy milestones to achieve, and Alice has worked incredibly hard to get there. She has been very efficient in adjusting her training around work, social life (and getting married!!).

Working on three sessions a week, Alice has developed her confidence in her lifts, especially the back squat. She kept the momentum going and progressed the weight to the point where she smashed these two milestones.

Well done, .c.g ! Keep up the great work. Just a couple more goals to tick off now...

Let’s kick start your off-season ‼️

I get it. It’s not as easy as just going in the gym and lifting or heading onto the pitch and running.

You need some guidance on what to do. Not just tips from a social media reel. But actual help you can put into practice.

Well you are in luck. My 7 day off-season kick start course will give you all of this

So if you want:

1. A 4 week strength and power training programme 📝
2. Guidance on nutrition for high performance with free meal plans and macro guides 🥗
3. Educational presentations around high performance habits and lifestyle for athletes of all levels 🎯
4. Expert knowledge and results👏

All for completely free and delivered to your inbox each day for the next seven days.

Then sign up now. Comment ‘KICK START’ below or simply head to the link in my bio.

I grew up playing rugby from the age of 8 and always said I wanted to be a professional rugby player 🏉

As it turned out I wasn’t good enough tactically or technically to make it. But when I stepped up to senior rugby aged 17 I knew I wanted to make a good go of playing at a local level.

However at 17 I was tall but pretty skinny. I was not very strong, not very powerful and not really heavy enough to play how I wanted to. I struggled to impose myself and I was getting injured a lot from contact.

When I started out in strength and conditioning at university I was my first client.

I experimented on myself. I knew if I wanted to make playing rugby more enjoyable I needed to improve physically. I set out on a training journey that took me from around 90kg to 110kg.

I focused on the fundamentals of training and nutrition. The simple things.

But it wasn’t the size that made me the difference

It was the development in my strength, power and sprint speed. I could now physically impose myself on the game and playing became a lot easier ‼️.

I am stronger, more powerful and even faster now I am 31 than when I was 19/20 even though I have now retired from playing (mostly…).

Myself, and some of the people I train, are proof that strength and conditioning IS FOR EVERYONE not just people trying to make it at the very top.

I enjoyed playing far more because of the work I did.

There were some mistakes. I wish I’d focus more on rehabbing my injuries properly (a mistake I make sure my clients don’t make) and I wish I had done a lot plyometrics during this phase.

But it certainly helped me push my game to the next level and there were some offers later in my playing career to play at a higher level that I chose not to take.

We all have our own athlete story and I am here to help you on that journey. DM me if you want to make playing your sport more enjoyable FOR YOU 📲