Performance4Sport - Strength & Conditioning


General Fitness, Strength & Conditioning, Youth Sports, Multi-sport
Adam Woodrow

Performance4Sport our aim is to scientifically enhance sporting performance and development. We offer a range of extensive packages to provide athlete and teams with that cutting edge in competition.

Whether you are a regular gym-goer or an athlete building a strong, stabilised and robust body is key.

Strength is built over, this is achieved through consistent and effective training, performing good quality movement patterns and vary and progressive load changes on a regular basis, this will make long lasting improvements to your health, fitness and performance.

P4S - Strength is not only designed to help people build strength but also help gym-goers, athletes and your average person add structure, overload and rest so that they gain confidence to attend any gym and the weights room knowing they have a plan to help them make progress to achieve their goals.

Build long-lasting strength

Increase muscle mass and tone

Improve fitness levels

Create accountability and support

Stay consistent with training

Learn and build confidence within a gym

Program updated every 4 weeks with new exercises and training blocks - Suitable for commercial or home gym.

Train with P4S wherever you are
Suitable to use in any weight room, home gym or commercial gym. The P4S online membership enables you to access challenging, structured and progressive S&C programs from your phone.
Build strength, robustness and fitness
Strength is key to any long-lasting success and improvements to physical and mental well-being. Whatever stage you are starting your journey, we will improve and create progression. P4S plans are varied, engaging and science based, our coaches will consistently plan compound lifts and cater for all abilities.
Our online platform for you
All Performance4Sport's programs are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the P4S coaches. Our coaches are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever you are training.
Performance4Sport coaching staff are always one click away to help, answer any questions, evaluate your session or just chat about training. If you require modifications to exercises and programs based on every day life events or equipment we will always be able to accommodate and advise.
Rest and Recovery
As you progress through the plan, we need to learn how to rest and recover. R&R is as important as your training plan. From daily habits building, mobility and stretching progression.
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
P4S coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Barbell // Plates // Dumbbells or Kettlebells // Resistance bands or mini-bands // Foam Roller
Cardiovascular Machines // Stability Balls // Skipper Rope
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
coach-avatar Adam Woodrow

Graduated from University of Bedfordshire with a BSc (Hons) Sports Therapy (2013) and a MSc S&C (2018). Spent the past decade as a Performance Coach with interest in sports injuries, rehabilitation and human performance. Adam has a vary of experience in elite and non-elite sport. 2017, Adam co-founded Performance4Sport.

Join team P4S

Train with us wherever you are. Guided by expertise of P4S coaches to ensure you exercise in an effective, structured and correct way. Enjoy the process and welcome the progressions. Long-lasting S&C to an injury free season, new goals achieved and improve

Start My 7-Day Free Trial
Who is strength & conditioning for?
Absolutely anyone. Whether an elite athlete, regular gym-goer or a complete newbie this programme can be used by you. The aim is to support anyone who wants to build general strength, avoid injury and create progression by a structure plan in the gym.
Do i need previous S&C experience?
Nope! Our program, though varied and S&C specific, is designed for any and all levels. The P4S coaches are always on hand through the TrainHeroic app to help advise modify and specify programs when needed.
How often are the plans updated?
The P4S online membership plan is updated every 4 weeks. Split into 4 x week training blocks!
What are training blocks?
Training blocks or Mesocycles are a set amount of time in which programs last for. Research suggests to maximize adaptations plans last anywhere between 4-8 weeks. This needs to have clear progressions within the design to constantly make improvements.
The Proof
verified-athlete-avatar Alex Crawley

Iron-man Athlete

Verified Athlete

"P4S has provided the tools, accountability and expertise for me to drastically alter my fitness and strength. I've never been as healthy & strong. Athlete specific, I've balanced work, life and training to PB all my lifts, build an unstoppable mindset and achieve another level of fitness."

verified-athlete-avatar Kyran Lofthouse

Professional Football Player

Verified Athlete

"Adam was able to help me with a great rehabilitation plan, aiding me with my return from injury and in the process, develop and build muscular strength, power and stability. Adam is reliable, knowledgeable and offers a friendly service, I would highly recommend."

verified-athlete-avatar Sophie Mckinna

GB & Olympic Athlete

Verified Athlete

"“Adam is fantastic at what they do, committed and professional. he has aided my training offering relevant advice. They have helped me no end with my recovery after training and competitions.""

verified-athlete-avatar Tim Mullen

Professional Racing Driver

Verified Athlete

"Adam provided me with first-class Sport Science support to ensure drivers and team personnel are fully prepare during the race weekend. Provided a range of specific warm-ups, cool downs, nutritional support and sports therapy to the whole team."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Performance4Sport - Strength & Conditioning
Performance4Sport - Strength & Conditioning
Performance4Sport - Strength & Conditioning
Performance4Sport - Strength & Conditioning