7 Tips for Better Sleep

7 tips for better sleep According to the Sleep Council, a UK charity, 1 in 3 adults in the UK reported experiencing problems in 2020. In addition, 38% of adults reported that their sleep quality has deteriorated during the pandemic, and 45% said that their mental health has been affected by their sleep. They also […]

What is Dense Strength?

What is Dense Strength? Dense Strength means lifting a certain amount of repetitions for certain exercises Every Minute on the Minute (EMOM). This isn’t a creation by UPC, it has been a popular training method for many years in strength training that involves performing a set of exercises at the top of every minute for […]

The Shock Method 6-12-25

The Shock Method 6-12-25 The 6/12/25 ‘Shock Method’ routine was created by Charles Poliquin and is designed to maximise muscle building and allow for a lot of volume in a short space of time. This routine utilises a combination of heavy load and high reps to create an intense workout that can be done over […]

Best Footwear for Functional Fitness

Best Footwear for Functional Fitness At UPC, we see functional fitness as the staple set of exercises that mimic activities of daily life, such as squats, lunges, deadlifts, and push-ups. To perform these exercises effectively, it’s essential to have the right footwear. Here are some of the best options.   Cross-training shoes These shoes are […]

Women’s health – is my weight healthy?

Women’s health – is my weight healthy? At UPC it’s common that we see women struggling with their weight. Whether they want to lose weight, gain weight, or simply maintain a healthy weight, it can be a challenging journey. However, it’s important to understand that being at a healthy weight is not just about aesthetics, […]

Rep Tempo

Rep Tempo What is rep tempo? Tempo refers to the speed of one repetition of an exercise. How is it rep tempo written? Tempo is generally written with four numbers. For example, 31X1. If you’ve not seen this before, it will look like a secret passcode. If you’ve used tempo before, but not seen it […]

UPC Performance Pyramid Part – 6: Events

UPC Performance Pyramid Part 6: Events What do we mean by events? The final step of the UPC Performance Pyramid includes ‘Events’. This means tailoring your training and movement around a specific goal i.e. an endurance challenge such as a half-marathon, an assault course such as a Tough Mudder, a physical charity event such as […]

UPC Performance Pyramid Part – 5: Power & Speed

UPC Performance Pyramid Part 5: Power & Speed Moving into the fifth tier of the UPC Performance Pyramid involves training for power/speed, and sometimes it’s what we like to call “training like an athlete”.  This does not mean that you must be an athlete and actively competing in a sport to train like this.   […]

Six Fundamental Movement Patterns

Six Fundamaental Movement Patterns At Unique Performance Coaching (UPC) the key aims of our clients is to become a more well-balanced person. Whether you are an office worker or an athlete, you may have suffered from pain at some point in life. If you don’t get the right balance across your body, you could cause […]

UPC Performance Pyramid Part – 4: Strength

UPC Performance Pyramid Part 4: Strength Maintaining or building strength is a key component for every client attending Unique Performance Coaching (UPC). Everyone could benefit from getting stronger, especially if they would like to improve their health and body composition while decreasing the chance of pain or injury. Before we prioritise strength training, we must […]