Dr Chris Ross

Adults should lift! This ACSM position stand helps outline what you need to do for size, strength, power and longevity. Here's an infographic to give the overview. journals.lww.com/acsm-msse/full…

Masters Swimmers (non-Masters welcome too!)....Do you want to find out how swim strong and robust you are? Try our free 1-2 minute quiz to find out how S&C can help improve performance and help you to train smarter. www.strength2perform/quiz

Great new research investigating the effects of HIIT on competitive swimmers. Maybe it's not all about the volume.... HIIT produces consistent improvements in aerobic capacity and swimming performance in competitive swimmers. Jin, R., et al. (2026) <doi.org/10.1016/j.jsam…>

How do you sleep at night? Early alarms. Early swims. Less sleep Research suggests that sacrificing sleep for early sessions may reduce the very adaptations we’re chasing pubmed.ncbi.nlm.nih.gov/24444223/ More high-quality sleep = better recovery = better performance Be consistent!

What’s your recovery like? When life gets busy, recovery usually gets sacrificed. Basics drive performance: ✔️ Sleep ✔️ Nutrition & Hydration ✔️ Periodisation Before chasing fads, nail the foundations. Performance is built on consistency — and consistency is built on recovery

Masters Swimmers (non-Masters welcome too!)....Do you want to find out how swim strong and robust you are? Try our free 1-2 minute quiz to find out how S&C can help improve performance and help you to train smarter. www.strength2perform/quiz

New launch 💪🏊‍♂️ Strong Shoulders — an 8-minute follow-along circuit for swimmers & overhead athletes. ✔️ Strength ✔️ Stability ✔️ Injury prevention ✔️ Long-term durability Perfect for busy athletes. Use 2–3× per week at home, poolside, or in the gym. payhip.com/b/ZnMbt

Motivation and the lure of our digital devices. I thoroughly enjoyed this thought-provoking podcast. Some messages definitely resonated with me. podcasts.apple.com/gb/podcast/the…

Masters swimmers...How strong and robust are you? Often Masters miss the strength and conditioning that protects shoulders, improves starts and turns, and helps keep speed as we age. Try our free 1-2 minute quiz to find out how S&C can help www.strength2perform/quiz

We’re thrilled to launch our new website, strength2perform.co.uk. Please visit it and let us know what you think. Don’t forget to sign up for our newsletter to stay updated on new developments, releases and workshops. We appreciate your continued support.

Marking 15 years of Strength2Perform today. I’m hugely grateful to everyone who’s trusted me with their training and support over the last 15 years. Your effort, consistency, and commitment are what keep me inspired to do what I do. Here’s to the next chapter.

Fresh off 2 silver medals 🥈 in the European Aquatics Masters Swimming Championships in Poland @robertsrobson was in the lab at Coventry University completing some strength and power testing. #mastersswimming #mastersswim #swimlife

One for the Masters Swimmers.... What’s your biggest barrier to improving performance in the pool? Drop me a comment below ⬇️

The 2026 January Reset programme. Designed to help Masters swimmers re-establish movement quality, consistency, and intent. 4 weeks, 3 sessions per week. payhip.com/b/OHQdN This programme is free — pay only if you find it genuinely useful. Best wishes for 2026, Chris

I hope that you've had a good Christmas....it's not too late to start your Christmas S&C programme to get you in the best shape to smash January! Dr Chris Ross, S2P payhip.com/b/XpeY8

If you're worried about training structure over Christmas, then I’ve created a 12 session home training programme. Solid shoulders, efficient movement patterns and prevent the 'Christmas slump'. Also included is a free shoulder capacity video. payhip.com/b/XpeY8 Chris

Core Temperature Responses of Male Footballers during Matches in the Heat – Associations with Physiological and Running Demands - Journal of Science and Medicine in Sport jsams.org/article/S1440-…

Congrats to Rob and Katrina who scooped three silver medals at the recent European Aquatics Short Course Swimming Champs in Poland. A fantastic showing for S2P athletes. *Coming soon...Christmas training plan to help get you through the festive period and avoid the seasonal slump

Physical Activity and Exercise Intensity Terminology: A Joint American College of Sports Medicine (ACSM) Expert Statement and Exercise and Sport Science Australia (ESSA) Consensus Statement - Journal of Science and Medicine in Sport jsams.org/article/S1440-…

Really interesting articles coming out of the British Journal of Sports Medicine currently looking at Female, Woman and Girl Athlete Injury pRevention (FAIR). Some interesting observations here: bjsm.bmj.com/content/59/22/…