The Athlete Blueprint

School holidays are the perfect time to get ahead. 💪

Whether you’re looking to get faster, stronger or build resilience for your sport, our 1-to-1 performance sessions are tailored to you.

Limited summer availability for athletes aged 11–18.

📩 DM “SUMMER” to secure your spot.

Wednesday Speed Nights ⚡️

Another strong session built around long term athletic development.

We started with our usual LTAD based warm up, creating exposure to quality movement, landing mechanics, coordination and rhythm before progressing into more technical speed work.

Tonight’s focus was on switching in the air, not on the floor helping athletes maintain a tall, erect trunk position and better replicate the shapes we want to see during top-end speed mechanics.

We then contrasted general preparation work, including DB jump squats and split jumps, with Exer-Genie overloaded 20m sprints to challenge force production, projection and intent under resistance.

And of course, no session is complete without a buy out.

Current focus: anaerobic capacity using 20 seconds on / 20 seconds off at around RPE 7. The aim isn’t to blow the engine up it’s to build the capacity, repeatability and robustness required for long-term athletic success.

Speed has to be developed, expressed and nurtured.

Big athlete shout out to one of our OG’s!

Having been with us since day 1 Arthur has never showed anything other than true professionalism! From running or cycling to sessions just shows the small %s he is dedicated to improving!

And that just showed this week with a huge PB. The future is nothing but bright and we are so pleased to play such a small part on his performance!

Legend of a kid, does nothing but smile !

Wednesday nights at Athlete Blueprint are all about SPEED ⚡

We start each session with technical speed work, helping athletes improve posture, foot contact, rhythm, acceleration mechanics and movement efficiency before progressing into a speed-strength workout.

This snippet shows just a few of the exercises we use to build explosive young athletes.

Youth athletes go through key “speed windows” where the nervous system is highly adaptable and the body is craving regular exposure to fast, explosive movement. Speed development is not just about running fast it is about improving force production, rate of force development and anaerobic capacity so athletes can accelerate harder, move sharper and perform with more power in their sport.

Great progress in tonight’s youth development session as we continued building the foundations of the squat pattern.

We started with zombie squats, using the constraint of keeping the PVC pipe level to encourage better posture, control and awareness through the movement.

Still a work in progress, but the learning was clear. We finished with some solid weighted goblet squats, showing improved confidence, stability and intent.

Foundations first. Strength follows.

We all know there is one in every session!

Tag them below so they can be reminded WE ARE WATCHING!

Great to have our weekly session!

Putting though his paces with lots of lower body stability and strength!