Archive for year: 2018

Winter often proves to be one of the toughest seasons for athletes. With shorter days, waking up in the dark and finishing training in the dark can be difficult for even the most determined sportsperson. 

Steph Williams from the University of Leeds Swimming Team is use to the early starts and late finishes demanded by performance sport and has managed to make the most of  her time in the darker months.   

What’s your sport?

Swimming, my main events are 50m and 100m freestyle and 50m butterfly.

What is your training schedule?

I’m in the pool five to six times a week and have two strength and conditioning sessions. I had been preparing for short course BUCS in November, so we were doing a lot of speed work at training whilst also focusing on technique and refining race skills.

What S&C training do you do?

I go to S&C twice a week. For the first few weeks, sessions were aimed at building whole body strength whilst concentrating on having good form. In the lead up to competition there’s been a switch of focus to generating more speed and power, moving lighter weights fast. At the end of each session we do a series of core exercises which I find hard, but a strong core is really key area to work on as a swimmer as it helps you maintain a good body position in the water.

What is your favourite exercise?

One of my favourite exercises are back squats. They’re good for building strength in my legs which help my swimming because I can increase the power I can get off my dives and turns, which are both important aspects of my race, especially as a sprinter.

What is your least favourite exercise?

My least favourite exercise is probably TRX rows because I’m always aching from them the next day!

How do you feel S&C has helped you develop as an athlete so far?

S&C has improved my performance as a swimmer as it’s building my dynamic strength and core stability which I know is helping me progress towards the goals I want to achieve. I really enjoy having a set program that allows me to see the progression I make through the weeks and I’m looking forward to seeing even more benefits after Christmas during long course season.

Ben has been working to help develop a strong sports specific training program for Steph and the swimmers. Unlike many of the other performance sports that receive S&C coaching swimming is not a weight bearing sport so requires a different approach to muscular strength and endurance. He told us more about Steph’s training programme:

“Steph has made a solid start to her land training programme so far this year. After setting a strong movement skills foundation and mastering basic calisthenic exercises in the first training cycle, she is now focusing on maximum lifting velocities. This is possible through training with a lower volume, using exercises like Jump Squats and Medicine Ball Slams. The overarching goal with Steph is to put her in the best possible position to swim fast.

As she is a sprint specialist her programme will focus on developing her ability to produce force and propel herself through the water. Strength work will feature in the form of Squats, Pull Ups and pressing movements, alongside continued commitment to developing the capacity and control of Steph’s core. She will also be progressing in her gymnastics-style callisthenics work to hopefully provide her with strong and stable shoulders that can thrive on the high-volume nature of her swimming training. I’m looking forward to working with Steph throughout the year and seeing her continued progression in both the gym and the pool.”

We look forward to seeing more great results from Steph in the new year!

Karate scholar Amber reflects on taking up a brand new sport at University, the challenges she faced as she felt her body failing her and bouncing back after some life changing news.

I’ve always been an active person, but during my teens I had a bout of ill health which caused me to stop exercising for almost 10 years. When I came to University, I wanted to start exercising again to improve my health and fitness and make me feel powerful, to regain my strength and confidence. I eventually settled on Karate in my second year as it suited my busy schedule.

My first session involved a lot of strength training; I was surprised at how much I could actually do. Immediately I fell in love with how good it made me feel.
I always thought a sport like Karate would be too tough for someone with a petite persona like me, but after that first session I was hooked and got involved in everything I could.
I joined the committee, graded every chance I got and participated in every competition available.

In my fourth year, I achieved my first brown belt. I was working hard and progressing well, but something wasn’t quite right. My body started to fail me and I couldn’t keep up with the sessions or my studies. I was referred to many different specialists to try and work out what the problem was.

It was during this time that BUCS Nationals was being held. This is the biggest competition of the year, involving universities and colleges from all over the UK. I didn’t want to miss out and managed to get myself to a stage where I could attend the competition, but I had to wear a full back brace for support which left me with limited movement.
Somehow, I went on to win the category on unanimous decision, becoming ‘Female Intermediate National Kata Champion’. I’ve never been more proud of myself than that day. I still don’t know how I managed to pull it off!

I felt like I could take on anything the world threw at me and worked hard to get back on track physically. My hard work paid off – I earned a spot on the national team, represented my association at world champs and received various awards at the 2016 Sports Colours.

After this, I was finally diagnosed with ‘Hypermobile Ehlers Danlos Syndrome’, which is a genetic fault, making my connective tissues weaker. This causes a whole host of problems such as joint dislocations, extreme hypermobility, fatigue and joint pain. This condition isn’t recognised as disabling in the sporting world, as being hypermobile is often seen as a bonus.

Even though this was life changing news, this was not the end of my athletic career, but only the beginning. I wasn’t ready to give in; I went on to win a European Bronze medal in the Female Team Kumite (Fighting) later that year. I’ve also represented England multiple times. 

I still have problems that can affect my training. When I started CDT Fluid Dynamics, I was at a point where I would sneeze and my hip would dislocate. I had to walk with a stick.

A year on, I’m working hard in S&C sessions and I’m now a Sports Scholar here at University. This allows me to compete at the highest level whilst studying for my degree.

The point is: to get back up when you are knocked down; take care of yourself when you have to; and never think that you can’t achieve something because of who you are.

This girl can, and so can you.

If you feel inspired by Amber’s story and want to take up a new sport yourself, have a look at what’s on offer here.