This document outlines a series of workshops aimed at improving performance for endurance athletes. The workshops will be run by a team of performance specialists and cover topics like injury prevention, strength and conditioning, recovery, nutrition, monitoring training load, and developing mental toughness. The workshops will take place on Tuesday evenings in February, March and April 2015 at the South East CPC Training Centre in Kilkenny, Ireland.

1. IMPROVING PERFORMANCE FOR
ENDURANCE ATHLETES
INTRODUCTION TO THE WORKSHOPS

2. Who are we?
ESP are Performance Specialists who offer a range of strength and
conditioning/movement enhancement services to teams and athletes
• Performance Director - Paul Smith
• BSc Hons Degree in P.E and Sports Science
• Postgraduate Applied Football Science and Conditioning Award
• B.W.L.A Olympic Weightlifting Award
• Currently undertaking a PHD in Movement Screening and links to
injury and performance
• Head of Strength & Conditioning - Mark Flynn
• BA Hons Degree in Exercise and Health
• Weightlifting Ireland Olympic Lifting Award
• Kettlebell Instructors Award
• E.H.F.A Personal Trainers Award
• Preparing to undertake a Masters by Research studying the effect of
Maximal Strength Training and Triathlon Performance

3. Who are we?
• Sports Psychologist – David McHugh
• MSc in Sports Psychology
• BA Hons Degree in Psychology
• PG Diploma in Psychology
• Performance Analyst for Tipperary senior hurling team
• Intern – Mary Curristin
• 4th Year Student BSc Hons Degree in Sports Science - specialising in
Sports Nutrition
• GAA Coach Education Award
• First Aid Award

4. Who we work with
• Lead Strength and Conditioning Coach’s for Irish U15 girls
Basketball squad
• Head of Strength and Conditioning for League of Ireland team
Wexford Youths
• Lecture at WIT on the Sports Coaching and Exercise and Health
Degree Programs
• Work with individual athletes including:
• All Ireland boxing champion currently on Irish Elite
Performance Squad
• Champion U16 Irish Dancer
• Various professional soccer players
• Members of the Kilkenny Hurling Development teams

5. Our Key Principles
Prevent
To help develop anti fragile and injury resistant athletes through
ongoing assessment and prescription
Prepare
To specifically train the athlete to maximise performance, through
monitoring training load and individualising training programs
Perform
To provide the athlete with the ongoing support and education
required to consistently perform at their highest level
Recover
To allow the athlete to rest and recover from training and competition,
with the aim of improving performance levels and preventing injury

6. Workshop Objectives
1. To outline a process to assist athletes in reducing their injury risk during
training
2. To highlight the importance of strength training and to improve
understanding of the strength development pathway
3. Increase awareness of recovery techniques and how to implement a
suitable nutrition strategy
4. Provide an understanding of monitoring techniques, how to periodise
training programs and avoid overtraining
5. Developing an understanding of mental toughness and exercises to help
improve this

7. Workshop 1
Injury Prevention
1. Main Injury types
2. Greatest injury risk factors
3. The role of Movement Screening tests
4. Injury Prevention Techniques and Strategies

8. Workshop 2
Strength & Conditioning To
Maximise Performance
1. Physical demands of endurance sports
2. The Strength Development Pathway
3. How strength training fits into an ongoing program
4. Physiological adaptations to strength training
5. Energy system development

9. Workshop 3
Recovery And Nutrition To
Enhance Performance
1. The 3 T’S
2. Understanding carbs and protein
3. Pre and Post Exercise Nutrition
4. The importance of hydration
5. Recovery plans and techniques
6. A good nights sleep

10. Workshop 4
Monitoring Training Load To
Positively Performance
1. Monitoring Techniques
2. How to understand and implement the data
3. Periodising training programmes
4. How to avoid overtraining

11. Workshop 5
Developing Mental Toughness
1. Understanding what mental toughness is
2. Why is it important for performance
3. The 4 key areas linked to mental toughness
4. Exercises to help develop areas of weakness

12. DATES
WORKSHOP 1 - INJURY PREVENTION
Tues 10th Feb 2015 – 7.30pm-10.00pm
WORKSHOP 2 – STRENGTH & CONDITIONING TO MAXIMISE
PERFORMANCE
Tues 24th Feb 2015 – 7pm-9.30pm
WORKSHOP 3 - RECOVERY AND NUTRITION TO ENHANCE
PERFORMANCE
Tues 10th March 2015 – 7pm-9.30pm
WORKSHOP 4 - MONITORING TRAINING LOAD TO POSITIVELY
IMPACT PERFORMANCE
Tues 24th March 2015 – 7pm-9.30pm
WORKSHOP 5 - DEVELOPING MENTAL TOUGHNESS
Tues 14th April 2015 – 7pm- 9.30pm

13. VENUE
SOUTH EAST CPC
TRAINING CENTRE
UNIT 2F, FIRST FLOOR
CILLIN HILL
KILKENNY

14. THANK YOU
Thanks for listening
Any questions?
paul.smith@elitesportsperformance.ie