August 8, 2020

Week 3 

Monday - Gymnastics

1. Every 3 minutes x 3 of each

a - 10-15 kipping leg raises +  15 hollow rocks + 50 DU

b - 3 wall walks + 10 Z-Press + 30 second side plank each arm

2. Ladder 7 on 2 off

a - 2-4-6-8-10….

Pull Up

Power Clean @60/40

b - 2-4-6-8-10…

Box Jump Over


May 7, 2020

Please find all our running workouts to help improve your 5k time here. Remember if you're tight on time the priority goes - intervals, aerobic, tempo, if you are able to complete all 3 runs each week you will reap the most reward. Happy running.


Week 1

Warm Up...

April 18, 2020

It's fantastic to see on social media how many people have taken part in the – Run 5, Donate 5 and Tag 5. If you haven’t seen people doing it you’ve been under a rock but what you have to do its run 5k, tag 5 of your mates to do the same and then donate £5 through the...

April 16, 2020

"no amount of anxiety makes any difference to anything that is going to happen" Alan Watts.

For nearly 4 weeks now most people haven’t been able to practice a pull up let alone get underneath a snatch, and this can be crippling for the people whose lives revolve around...

November 21, 2018

Thank you for your Business!!!

We want to say a massive thank you from everyone involved at OSP, your continued support over the past 4 years has been fantastic. Our plans over the next 5 years are to develop the gym further, giving you a better service all round.  As a...

March 25, 2018

First off we'd like to say a massive congratulations to everyones progress over the past 12 weeks. The programming has certainly stepped up a notch across the board and you've reacted with flying colours. You can find the weekly WODS on the blog as normal and this week...

March 12, 2018

How to train smarter and rest better ! 


Adaptation is the whole purpose of exercise training. Adaptation requires a systematic application of exercise stress (difficulty). The stress should be sufficient to stimulate an adaptation, but not so severe that breakdown and...

February 28, 2018

In the first week of the year I posted a blog on how to use the OST framework to help develop your goals into a more structured format and use the framework to set realistic and time driven goals. We’re now approaching the 10th week of the year, nearly 20% of your...

February 4, 2018

'The ability to train is dictated by the ability to Recover’

In order to achieve maximum benefits from training and to increase the most adaption, athletes must concentrate on optimal recovery. The stress that occurs during training, which leads to fatigue and reductio...

January 23, 2018

Why do we need food?

Food provides our body with nutrients that is converted to energy for activity, growth, and all functions of the body such as breathing, digesting food, and keeping warm. It is also used for repair of the body, and for keeping the immune system heal...

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August 8, 2020

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Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK