Home - Optimal Performance

STRENGTH & CONDITIONING

Sport Science based training protocols utilising a variety of training parameters to maximise physiological performance for athletic competition.

SPORTS REHABILITATION

Ensuring you recover from intense training sessions and stay injury free through developmental movement assessment and preparation, mobility training and sports rehabilitation. Prevention before Cure.

Why Choose Us?

If you are looking to achieve your goals, in a fully bespoke, progressive and achievable manner, Optimal Performance has all angles covered. Providing bespoke Performance Nutrition Strategies, combined with Periodised Training Systems and Recovery protocols, we ensure you hit all personal targets within a specific time frame so you can incorporate training and nutrition as part of your lifestyle and not something which dictates it.

Join the Team, Join #OptimalPerformance

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In camp rehabilitation session with @mathewrennie

In camp rehabilitation session with @mathewrennie who is back out on 3rd September 🥊Session Structure as follows ✏️Communication on how the client has been feeling into a catch up and breakdown about this weeks training load. 🗣
- Hows the body feeling in general?
- How has Sparring went?
- S&C performance
- Any specific areas you’re struggling with?Sports Massage Therapy;
- Soft tissue work through rotator cuff region and upper traps to offset volume of punches thrown during bag work and sparring through the week. 💆🏻‍♂️
- Active Release Technique (ART) through hamstrings working into knee flexion/extension for upcoming roadwork. 🏃‍♂️
- Trigger Point Therapy (TPT) into Glutes whilst oscillating hip into Internal/External rotation. ⚙️Spinal Manipulation;- Thoracic spine adjustment to create passive range after spending the majority of the week in guard into thoracic Flexion ticking the chin. 🧘🏼‍♂️
- Sacroiliac Manipulation (SI JOINT) to take tax off the low back and once again create passive workspace. 🤸🏻‍♂️Passive stretching;- Hips & hamstrings flush out with ankle and hip distraction.
- Spinal decompression & diaphragmatic breathing to finish. 🫁Recovery banked, smart work and now ready to finish camp strong before competing again. 🏦 🔑 ✅

Cracking weekend on the 3 peaks challenge there. @

Cracking weekend on the 3 peaks challenge there. @apexliverpool sorting a boss trip with boss people. 🏔🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁷󠁬󠁳󠁿🏴󠁧󠁢󠁥󠁮󠁧󠁿 Lends a knee 😅

First holiday as a 3 and some well earned down tim

First holiday as a 3 and some well earned down time. ❤️

The Glute Bridge Wall March 🔥. Coaching tutoria

From Pain to Performance 📈– Check out the res

Spinal manipulation is a great tool to use to help

Spinal manipulation is a great tool to use to help clients suffering with back pain, helping to relieve symptoms, create movement and improve passive range of motion. ✅-
Spinal manipulation isn’t a quick fix, miracle ‘treatment’ which cures people of all there problems and areas of dysfunction 🗑-
Using this technique is a passive modality, meaning the client on the table has no input from their own body. In the video above I’m creating movement in the sacroiliac joint and thoracic spine (mid back) as Liam came in with some issues around these areas.-
After an assessment we found these joints to be ‘sticky’ with the SI joint compressing the base of the spine with a knock on effect of sciatic type symptoms.📉-
Once we apply the thrust to decompress the spine in this scenario, the key thing we do at Optimal Performance is bridge the gap from a passive modality (my hands on work) into an active modality (coaching the client how to decompress and control this area) themselves. 💡-
Passive definitely has its place and can play a huge role in people’s rehab journeys when they physically can’t get into this workspace themselves, but the active component of what the client does when they’re not on the rehab table is the most important aspect in my opinion ⚙️-
As a manual therapist I DO NOT fix, cure or treat anything. I simply give each client who works with us the opportunity for their OWN body to function as best as it can, coaching them through phases of structured rehab which usually results in living a pain free life 🔑-
#OptimalPerformance

4 years of ankle pain and struggling to complete a

4 years of ankle pain and struggling to complete a days work. This was Elliot’s position before coming to work with us. 😩-
Fast forward 4 months of targeted rehab combining soft tissue work, joint manipulation, mobility training and structured rehab and he is now completely pain free and back doing what he loves training Muay Thai 🦵🏼-
Elliot’s goal when he arrived for his consultation was just to be able to walk after work, my personal goal was for him to get up each day and not have pain dictate his life, so he can do what he truly enjoys, a goal which has now been achieved. ✅-
We have now switched the focus onto Strength training to allow Elliot to perform to his best when sparring and competing, which fits exactly into our ethos at Optimal Performance; From Pain to Performance 🔥-
This drill is one of many we gave to Elliot as homework to speed up progress when he wasn’t on the rehab table, as with all therapists we can only act as the catalyst for change and the client has to take this opportunity for change to see long term change and progress 📈-
Currently in pain? Let us know what you’re struggling with below 👇🏼

Midline Series 🔑. Midline day from phase 3 of t

Midline Series 🔑. Midline day from phase 3 of the ‘Optimise’ programme and not a crunch in site ✅-
Working on trunk/midline stability first to enable the body to buffer force and protect the spine, earning the right to explore more explosive movement later in the session 🧨-
Session was as followed;
Isometric Block
A1. Foam Roll Plank (40 seconds)
A2. Split stance palof press (40 seconds)
X 2 sets.Isometric and upper/lower limb movement
B1. Lateral bear crawl 🐻 (30 seconds work)
B2. Floating bird dog 🐩 (8 reps each side)C1. Side plank + Hip abduction (10 reps each side)
C2. Front rack Marches (6 lengths)Explosive Rotational Block 🔥D1. 1/2 Kneeling rotational med ball slam 🪓
D2. Banded WoodChopper 🪵-
Smart work 🔑
#OptimalPerformance

Sunday’s at the OPHQ 📈– Highlights from a s

Sunday’s at the OPHQ 📈-
Highlights from a sample session of the ‘Optimise’ series with the new cycle beginning tomorrow for the return of the gym 💃🏻-
The Optimise series is an online programme, guiding you through different phases of Strength, Hypertrophy, Power development and Prehab/Rehab exercise prescription to ultimately leave you performing at your best! 🔥 Each block has been tested by yours truly so there’s even an opportunity for some beat the coach sessions across the upcoming months. 🙋🏼‍♂️ (Shouldn’t be too difficult)-
Working in both online and in person settings between a training & Sports Rehabilitation setting we feel as though this programme ticks all the boxes for our current and future clients.-
The programme includes Mobility/Rehab specific days alongside Energy system development days where the theme will change each month. 🔑
Blending mobility/rehab & energy system specific days with strength training, structured deloads whilst being coached through the process ensures continual progress and ultimately results 🏌️‍♂️-
Who is this programme for?
People who are looking to make true progression in strength, fitness and movement quality and give time to the process. ✅-
Who is it not for? People who are looking for quick fixes, 4 week transformations and juice detox mentality warriors 🙅🏻‍♂️-
Don’t walk into the gym with no structure or plan, you’ll simply be spinning your wheels and wondering if any improvement are being made.
If you’re interested in joining the team head to the form in our bio to get started. 🥇-
#OptimalPerformance

Lobster ravioli for the Saturday night takeaway🦞🔥

Nutrition is the X factor for every day life, per

Nutrition is the X factor for every day life, performance and fat loss so why would you deny yourself foods you enjoy? 🧐-
Any method which is claiming to transform your life in 6-8 weeks is likely far fetched, highly aggressive and the results you gain are usually lost just as quick when normal life and routine resumes.-
Heading into the summer months many people begin a phase of dieting to lean out for upcoming holidays and can take extreme measures to look a certain way. Don’t put too much pressure on yourself, play the long game and keep the results you gain for a lifetime, with a backing of education on how to apply basics of nutrition for fat loss for a lifetime 🔥-
If you’re interested in a free recipe book drop us a message with your email address to claim your copy and begin to upgrade your nutrition today. 📚-
#OptimalPerformance

Lower- 10 x 4’s Back Squat 😅– Built up to a

Lower- 10 x 4’s Back Squat 😅-
Built up to a top set of 150kg for 4 working sets then took 6 sets at 140kg. Tasty to say the least.🌶-
You can’t go wrong with getting strong. 📈 this was off the back of 130 feeling crazy heavy last week. Took a couple of days off, dialled in sleep and water intake and felt recharged. 📈-
Focus on the basics, they work. 🔑-
#OptimalPerformance

💥 Suitcase March 🧳– When programming for c

💥 Suitcase March 🧳-
When programming for clients, core/abs/midline work early on in the training journey is all about function first. We use certain exercises as a way to bulletproof the core and allow it to buffer force through the spine. 🔑-
Each exercise we take clients through is designed to resist movement with the idea being we create core stability and control. This method and way of thinking is bred from Dr. Stuart McGill who has spent years mastering his craft. 🧠-
The Suitcase March is a great exercise to use to resist lateral Flexion (side bending) of the torso. It also has some excellent benefits of single leg stability and active hip Flexion, key movement patterns for running, weight lifting and every day life. 🏃‍♂️-
Swap out the crunches and sit ups and upgrade your core work. Why spend hours doing crunches smashing your spine into Flexion to reveal your abs when the majority of people during current affairs spend all day sat at a desk in the exact same position. Load heavy, squeeze with intent on each and every rep driving the knee as high towards the ceiling as possible and embrace the burn through the hips, hamstrings & glutes. 📈-
#OptimalPerformance

If you’re looking to improve performance in the

If you’re looking to improve performance in the gym, on the sporting field or simply want to change body composition one of the most overlooked components is Recovery. ⛽️-
Recovery from a nutrition perspective can be the link between training performance and adaption to help build the bridge between the two. 🔨-
When we train with high intensity, we place a stress upon our bodies which can often deplete glycogen (stored energy). For our bodies to adapt to this stress in a positive way we must replace this glycogen through specific nutritional strategies. 🔋-
If you’re continually sore after training, struggling to get stronger or feel as though you’re spinning your wheels with training and aren’t improving in any areas Recovery is an area you may want to dial in. 🔑-
If any of the above sound like you follow our 3 step nutritional protocol we promote with all our clients after training to stimulate a positive response to your training and upgrade your recovery.-
Rehydrate—Refuel—Regenerate.
This strategy focuses on hydration first. Great post workout options are chocolate milk or Lucozade sport. 🍫 🥛-
Secondly we focus on carbohydrate intake to top up stored energy in the muscle so we can go again the next day. 💪🏼-
Lastly, we focus on protein intake to promote tissue and muscle repair so we truly dial in positive adaptation. 🥩-
#OptimalPerformance

Gave the @marayrestaurant Disco Cauliflower a shot

Gave the @marayrestaurant Disco Cauliflower a shot this weekend. Was tremendous to say the least 👌🏼🔥
Any vacancies become available give me a shout men. @jaymaray_ @anthardbattle 😂

Following on from last weeks post on Muscle Protei

Following on from last weeks post on Muscle Protein Synthesis here is the latest instalment into some key considerations when looking to add muscle and size to your physique. 💪🏼⠀
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If this is a target of yours, ask yourself- am I CONSISTENTLY ticking all the required boxes and basics of nutrition, training & recovery principles for strength and size gains? 🧐⠀
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Once again, the how is relatively simple (not easy), having the consistency and structure to apply the how over time is anything but. ⠀
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Need help with your nutrition and training structure to help supercharge your strength and size gains? Drop us a message or head to the link in our bio to book a call 🔋 ⠀
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#OptimalPerformance

Stack of 3 topped with Greek yoghurt, Nutella and

Stack of 3 topped with Greek yoghurt, Nutella and lotus biscoff spread. 🥞
@adamdixonfood your turn mate 👀

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