The Performance Enhancement & Dynamic Strength - P.E.D.S. for short.
I built the P.E.D.S. team as a way to give athletes access to quality strength and conditioning. Allowing the athlete to focus on their sport whilst being adaptable to suit all capabilities and price ranges,
The sport itself will always take priority over SnC training, It’s structured to meet you at your current level and facilitate your progression. Sessions are prioritized to help you effectively manage and regulate your training intensity and volume.
If 3 sessions a week takes away from your ability to perform the sport, or 1 session a week isn't providing you with enough stimulus to progress, it's not a good program. Less is more, start on 1 session a week and over time start to add in more sessions as and when you can manage the additional load.
P.E.D.S. works on 3 week waves of training, giving you enough time to progress in the gym but not long enough to stagnate and get bored.
Enjoyment often = hard work.
Hard work with sensible auto regulation = progress.
If you want to get stronger, faster, more explosive, flexible and build a bigger work capacity, jump on the next wave of training.
A1
Arm circles
3 x 15
A2
Cobra stretch
3 x 5
A3
Horse stance hold
3 x 20
B1
Pogo jumps
3 x 10 @ 8, 9, 10
B2
Rugby pass with med ball
3 x 5
B3
Squat jump.
3 x 5 @ 8, 9, 10
C1
Zercher pin squat
1 x 5
C2
Zercher pin squat
1 x 5
D1
Pin bench press
1 x 6
D2
Pin bench press
2 x 6
E1
Neck harness extensions
2 x 8
E2
GHD sit ups
2 x 8
F
Dead hang.
2 x 0:30
A1
Open and close arms
3 x 15
A2
Cat/cow stretch
3 x 5
A3
Kneeling sumo stretch
3 x 20
B1
Pogo jumps
3 x 10 @ 8, 9, 10
B2
Kettle bell trunk swings
3 x 10
B3
Lateral bounds
3 x 10 @ 8, 9, 10
C1
Zercher good morning
1 x 5
C2
Zercher good morning
1 x 5
D1
Pendlay row.
1 x 6
D2
Pendlay row.
2 x 6
E1
Neck curls
2 x 8
E2
Loaded side bends
2 x 8
F
Dead hang.
2 x 0:30
A1
Leg swings
3 x 10
A2
Arm circles
3 x 10
A3
Butterfly stretch.
3 x 10
B1
Cossack squat.
3 x 6
B2
Trunk bends
3 x 6
C1
Banded pull aparts.
3 x 10
C2
Dumbbell lateral raises
3 x 8
D1
Dumbbell hammer curl
2 x 8
D2
Wrist curls overhand
2 x 8
Owner of Stone SnC. Bsc in exercise sciences. Westside barbell special strengths certified. ABPU/ AWPC 2022 Deadlift champion. Competed in MMA/ Muay Thai/ BJJ. Coached: WBC Muay Thai + MMA + combat sambo champs. Cage warrior/ARES fighters. ABPU/AWPC record holders.
There’s a lot of pressure on athletes to start doing P.E.D.S. Unfortunately it’s no different here. You’ve heard it all before, you’ll never reach your potential without doing P.E.D.S. That’s still the case. Stop waiting to progress and take the fast tra
Start My 7-Day Free TrialWBC British Muay Thai champ + WBC 🌎 14
Verified Athlete"Dan and I have been working together consistently for over 5 years now. Dan has really changed my perception of strength and conditioning and helped me prioritize intelligent training."
Pro heavy weight MMA fighter
Verified Athlete"Since beginning work with Stone S&C, I’ve reaped the benefits, not only gaining strength and improved cardiovascular fitness but also body composition. It’s clear Dan has a wealth of knowledge to apply to each athlete."
BJJ brown belt, ADCC pro 🇬🇧🥈
Verified Athlete"My performance has improved tenfold since Stone SnC gave me Truly Effective Sports Training."
When you join a team you’re getting more than programming, you’re joining an online community.