Pembs Performance

You can’t get fast training at half pace.

Watch this. Full speed, full intent, every rep. That’s the difference.

Most athletes train speed like it’s conditioning. Jog through the drill, tick the box, move on. Then wonder why they’re not getting faster.

Speed is a skill. Skills only sharpen when you train them at the intensity you want to express them.

If you’re not sure what intent actually looks like in a drill, that’s normal. Most players have never been coached on it.

That’s exactly what I coach.



Be honest. Your last speed session:

Simple Strategy 👉🏻 Effective Results

Sometimes it doesn’t require fancy solutions, highly technical methods or detailed periodisation strategies.

Sometimes you just need to do the minimal amount of hard work that is required to give you the adaptation you need.

Really simple strategy here from the Dutch National Football Team to address speed qualities within their training week, without compromising on quality.

4 reps of 35 meters at max intent with 2-3mins recovery.

Less than 10 minutes.

Seriously do you not have 10 minutes, to really focus and give 100% to making yourself 100% more effective on the field?

Stop looking for excuses.
Do the work. Reap the rewards.



Do you need help planning your speed training?

Simple win for athletes to improve performance 👇🏻

Sprint. Just one session per week. And watch your performance skyrocket.

Honestly it’s as simple as that.

But most athletes aren’t doing it.

Because it’s not as simple to measure progress.
Because you don’t know if what you’re doing is working.
Because you don’t know how far to sprint, how long to rest, or how many reps to do.

Do what you’ve always done, and get what you’ve always got.

Make the change. Sprint.

Want help planning a sprint session? Comment “SPRINT” below and let’s find the right solution for you together 🚀

Very limited availability for 1:1 coaching this summer 👆🏻

Whether it’s individualised speed training, cleaning up running mechanics, working on change of direction, or running through specialised strength and power training, there’s options available for you to maximise your training.

Want the link to book? Comment “COACHING” below 👇🏻

Things will take longer than you expect…..

The world we live in now almost forces us to live in need of immediate progress or success. We have everything at our fingertips, we can find immediate answers to questions, receive immediate positive feedback in the form of likes or comments on our social media, or doomscrolling allows us to find the *next* video that will make us smile.

But ultimately real life isn’t like that.

Progress and mastery take time. Often way longer than we want them too.

S**t, even with my own training I’ve been working hard for 3 months and I’m only just starting to see the rewards in my easy work.

It’s easy to fall into the trap of the new shiny thing that promises us the results we want, when really we just need to stay the course for longer than we expect.

Success comes from finding our path, sticking to it, and ignoring the shiny objects that pull us towards the endless cycle of not improving.

SAVE this video. Use it as your weekly reminder that progress takes time, and to stay the course to reap the rewards.

3 things to Maximise your preseason 👇🏻

1 - Structure your week
2 - Periodise your nutrition
3 - Organise your training

Simple on paper. Easy to implement, but difficult to be consistent with.

99% of your problems around training and nutrition would be resolved by implementing these 3 key things.

SAVE this post to check back on later.

Or if you want help implementing this yourself, 📥 DM me “COACH” and let’s get to work putting these in place for you to have the best preseason and season of your career 💪🏻

Why your line breaks always end with getting tackled…..

Add in Long accelerations to your training this week to maximise your top end speed, improve your mechanics, and make your line breaks way more effective for the season to come.

2-3x50m with 3min recovery is a great place to start

Save this post so you don’t forget to implement them into your training this week.

Want help to make your line breaks even more effective? DM me ‘LINE BREAK’ and we can get you started before your pre season even starts 🏃💨

Make your steps more effective...

Quick breakdown video of some excellent agility work in action.

Hide the hit.
Attack outside your base.
Rip your foot and reaccelerate.

Want help improving your step?

DM me ‘STEP’ and let’s have a chat. This could be the difference between 20 tries this season or just being the “see me almost make that step?” guy.

It’s rare we get weather like this in Wales. Use it.

Heat training forces plasma volume expansion, better oxygen delivery, faster recovery between sprints, and lower heart rate at the same output. Adaptations that carry over into cool conditions.

There’s a heat tax though. Drop your intensity, extend recovery, stay hydrated. You’re chasing the adaptation, not the session.

Field sport athletes: this is free pre-season prep.

Distance runners and endurance athletes: same principles apply. Hot sessions now, faster times later.

Train smart this week.