Div4 Human Performance

19/09/2026

If you are wondering about the influence of strength training in kayak performance here’s a paper that shows the relationship between strength and on water starts.

17/09/2026

13/09/2026

Starting both sprint and plyos into your 30s is the best move you can make for TRUE longevity!

Not only you start loosing strength after you turn 30, Power output is the first quality that diminishes considerably.

It isn’t the end of the world though. However, you must me cautious when introducing both training modalities. I start on turf with relatively low hurdles, 30, 50 and 80cm about 3 sets of 4 for each height.

Then into the sprints I did the following:
-3x 20m build up + 10m sprint (80%)
-3x 20m (80%)
-3x 30m (80%)
Always resting at least 3 min between each effort. If you rest less than a minute per each 10m it isn’t a sprint workout but rather a conditioning workout!

If anybody sold you the fallacy that 10K steps and a bit of strength will be good for your “maintenance” I can assure you, it isn’t enough! Sure it’s better than no exercise at all, but you should consider some of this if you really want to age well.

Don’t shrink your toolbox, don’t stop playing!

05/09/2026

DIY Vertec
If like me you’re new to Vertical Jump Training you might need a Vertec. If you don’t have the money you just make one from scratch. BUY program and pray for .official releasing another event by the end of the year!

15/08/2026

Training when on holiday can be hard or difficult depending on the schedule, travel plan and access to facilities. But a quick search on Google Maps can point you to a gym even in a remote location like the Scottish Highlands! It is true that the West Coast had limited options and I was more focused on the food 😋

As we approached the halfway mark of the trip I got back to training at the following locations:

📍Thurso
📍Inverness
📍Glasgow

For less than £8 each pass, I couldn’t ask for more, friendly staff and awesome equipment variety to choose from! No excuses 😤

I was eager to visit but the website wouldn’t work, probably due to some restrictions on my server, nothing I could do to solve it on the go!

Again, no specific goal other than get some work done and alleviate the consequences of the potential fat storage, which regardless of the training did happen. But hey, it was a holiday!😉

13/08/2026

👨‍🎓👨🏼‍🏫 is completing his PhD and I was a guinea pig for one of his studies. A research project on performance outcomes after a 6 week FREE guided training plan that combines strength, speed and endurance training.

🏃🏋️‍♂️If you are 18-39 years old, and you have some experience in bench press, deadlift and running you are very likely to qualify for entering the study.

⚡️I did improve all metrics and I’m very grateful to have participated in the study that definitely taught me a couple a things! 🏋️

💬Contact him at [email protected]

17/07/2026

Technique can be pretty straightforward and an absolute nightmare at times.

Learning proper stroke mechanics is pivotal for improving your performance, reducing fatigue and reduce possible injuries.

Coach Imre Kemecsey from Hungary 🇭🇺 developed this model for coaching technique and it couldn’t be more illustrative. It depicts all muscle group connections that take place in order to achieve an efficient stroke.

20/06/2026

ALWAYS BE A STUDENT EP2. Conference 2026

A great weekend in the UK, learning from the best in the business at and paddling with great friends from
Will be back!