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EPI MENA

@epi_mena

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◼️ Strength & Conditioning education provider
◼️ Giving coaches confidence and clarity
◼️ EPI Middle East & North Africa
◼️ #keepitsimple
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Ready to become a Strength & Conditioning coach? 💪 Our new NCSC Course Handbook is here📘 Everything you need to know about EPI’s National Certificate in Strength & Conditioning (NCSC), all in one place: 🏋️ Phase 1 (3 days): movement screening, acceleration speed, the Clean & Jerk, plyometrics, ATP-CP energy systems and program design ⚡ Phase 2 (3 days): VBT and strength & power, max velocity and agility, the Snatch, advanced plyometrics, aerobic and anaerobic ESD, and conjugate periodisation 🎓 One online exam, 50% written and 50% practical, taken within 8 weeks of finishing Phase 2 📍 Study In-Person at an EPI venue or On-Demand with lifetime access ✅ NSCA and ACE CEU approved Since 2012 we’ve certified more than 5,000 coaches across 12+ countries. Your turn next. Join the EPI community! 👉 DM us “NCSC” and we’ll send the handbook to you. #strengthandconditioning #strengthcoach #NCSC #epicertification #coachingeducation by @epi_mena
Treadmill or dumbbells? 🏃‍♂️ vs 🏋️‍♀️ The fat-loss debate, settled by science. 🔥 Cardio burns more. Adding cardio to a diet led to 10.5 kg lost in 16 weeks, versus 9.4 kg with weights and 6.0 kg with diet alone. ⚡ HIIT saves time. 20 minutes of 8-second sprints, 3x a week, burned 2.5 kg of fat from under the skin. That was more than 40 minutes of steady cycling. 💪 Weights protect muscle. Lifting keeps your lean mass while you’re in a deficit, so the weight you lose is fat, not muscle. 🏆 The winner? Do both. Combining cardio and strength training gives the greatest fat loss overall. 📋 The EPI Fat Loss Plan: 3x strength 2–3x steady cardio 1–2x HIIT ➕ a calorie deficit (nutrition does the heavy lifting) Swipe through for the research 👉 and save this for your next program design 📌 📖 Full article: see Resources on the EPI website. by @epi_mena
💪 WORKOUT WEDNESDAY: Functional Hypertrophy 💪 Size is only useful if it shows up on the pitch. 🏟️ Functional hypertrophy means building muscle that makes you stronger, faster and more robust, not just bigger. Swipe for 3 sessions 👉 1️⃣ Upper Body 2️⃣ Lower Body 3️⃣ Full Body Each session has 2 intensity-focused main lifts at 80% 1RM, followed by volume work at 1–2 RIR. Last slide: 6 key points to get more out of your hypertrophy training. 🔑 📌 Save this for your next training block 🔁 Share it with a teammate or athlete who needs it #WorkoutWednesday #FunctionalHypertrophy #StrengthAndConditioning #athletedevelopment by @epi_mena
Snippets from EPI Phase 1 Fitness Testing 🏋️‍♂️ At EPI, we teach coaches how to build and conduct a proper fitness testing battery for athletes, using objective data to assess performance, identify strengths and weaknesses, and uncover areas for improvement. The goal? Stop guessing. Start testing. Make data-driven decisions. Because better assessments lead to better programming, smarter training decisions, and ultimately, better athletic performance. #EPIEducation #SportsPerformance #FitnessTesting #StrengthAndConditioning #AthleteDevelopment by @epi_mena
Fast in the speed test isn’t always fast in the game. ⚡ When 901 Premier League sprints were analysed, very few looked like a straight 40 m test. 86% were on a curved path, 66% started with the player already moving, and half came straight after a change of direction or ended in a duel. So what actually builds GameSpeed? 👇 🔴 Braking is a speed skill. High-intensity decelerations outnumber accelerations in most elite team sports, and the sharper the cut, the more speed you need to shed first. 🔴 Agility starts in the eyes. Better players are often faster to decide, not faster to move. Give them something to read: an opponent, a ball, a gap. 🔴 Sprint often, then add force. Regular exposure to near-max speed is linked to lower injury risk, and strength, plyometrics, sleds and Nordics build what sprinting alone can’t. Swipe through for the evidence and our 6 rules for developing GameSpeed ➡️ 📌 Save this for your next training block and share it with your coaching team. 📖 The full article is in the blog section of the EPI website #GameSpeed #SpeedTraining #StrengthAndConditioning #agilitytraining #epicertification by @epi_mena
Want to become a specialist in youth athletic development? 🟢 The Youth Strength & Conditioning Course (YSCC) gives you the tools and systems to train youth athletes safely and effectively at every stage of their development. 📅 3 days of in-person education 💻 Online exam, completed within 4 weeks 🎓 Become a fully qualified youth S&C coach 👉 DM us “YSCC” for a full copy of the handbook Swipe through to see what’s inside the 2026 YSCC handbook ➡️ #YSCC #YouthStrengthAndConditioning #StrengthAndConditioning #YouthAthleteDevelopment #LTAD by @epi_mena
86% of Premier League sprints follow a curved path. 66% start from a rolling start, not a standing one. 🏃‍♂️ So why don’t we create speed sessions that align with the sport’s demands? This week’s Workout Wednesday is a 60-minute GameSpeed session built around one tactical moment: defence to attack, when your team wins the ball and has to break forward fast. Here’s how it’s built 👇 🔴 Warm-up (16 min): Raise, activate and mobilise, then potentiate with plyometrics and sub-max sprints from falling and rolling starts. The warm-up isn’t just preparation. It’s frequent, high-quality movement practice that games alone can’t guarantee. 🔴 Acceleration (15 min): Sled sprints at ~25% velocity loss contrasted with free sprints from a rolling start. Build force, then express it. 🔴 Top speed (15 min): Curved flying sprints at ≥90–95% max speed. Regular top-speed exposure is one of the best things you can do to keep hamstrings robust. 🔴 1v1 transition task (14 min): On the coach’s turnover call, the attacker breaks forward on a curved run while the defender recovers. Progress it from a closed drill, to a late cue, to a live opponent. The goal isn’t to make players fast in a straight line only. It’s to make them fast to match the game demands. Swipe through for the full session plan and coaching cues ➡️ 💾 Save this for your next session 🔁 Share it with a coach who needs it Want to learn how to build sessions like this? Check out EPI blog where the full GameSpeed article will be published at the end of the week. #GameSpeed #SpeedTraining #StrengthAndConditioning #AthleticDevelopment #SportsScience SprintTraining by @epi_mena
Building muscle isn’t just for bodybuilders. For general population clients, more muscle means better health, function and confidence, and the evidence on how to build it is clearer than ever 💪 Here’s the research-backed blueprint: 🔴 Volume: 10–20 hard sets per muscle per week (start near 10 and build) 🔴 Load: 6–12 reps at 60–85% 1RM as your base 🔴 Effort: most sets 1–3 reps in reserve. Failure isn’t required 🔴 Frequency: train each muscle 2x+ per week 🔴 Execution: 2+ min rest on big lifts, controlled lowering, full range of motion 🔴 Short on time? Supersets save time without losing volume 🔴 Nutrition: 1.6–2.2 g/kg/day protein, spread across 4+ meals 🔴 Patience: early gains are neural. Growth takes over from around 6–10 weeks Swipe to slide 11 for a ready-to-use upper/lower template with sets, reps, intensity and rest ➡️ Save this for your next client programme and share it with a coach who trains gen pop clients. #hypertrophy #musclebuilding #personaltrainer #strengthandconditioning #epicertification by @epi_mena
⚡ WORKOUT WEDNESDAY: Repeated Sprint Ability (RSA) Session The best athletes aren’t just fast once. They’re fast again, and again, and again. That’s Repeated Sprint Ability, and it’s built on your ATP-CP (phosphocreatine) system. 🔋 Swipe through for 3 ready-to-run sessions 👉 🔴 SESSION 01: PCr POWER Short efforts at 95% of max sprint speed, with enough rest to hold quality. • Linear: 2 x 5 x 40 m (target <6 s), 1:5 work:rest • Multi-directional: 2 x 5 x 5-0-5, 1:5 work:rest • 5 min full rest between sets 🔴 SESSION 02: PCr CAPACITY Incomplete recovery to train PCr resynthesis under fatigue. • Linear: 2 x 4 x 75 m, 1:5 work:rest • Multi-directional: 2 x 4 x 20+20+10 m shuttle, 1:4-5 work:rest • 10-15 s efforts, intent stays 85%+ of max sprint speed (MSS) 🔴 SESSION 03: POWER & CAPACITY Sprint fresh first, then train under fatigue. A: 3 x 40 m (<6 s) | B: 3 x 55 m (<8 s) 5 min rest C: 3 x 75 m (<10 s) | D: 3 x 100 m (<15 s) 💡 Coach’s tip: track your sprint decrement (Sdec%). When your times start to drop off, the quality is gone, so stop the set or add rest. 📌 Save this for your next speed session and share it with a coach or teammate who needs it. Want to learn how to program speed and energy-system training like this? Follow @epicertification for more evidence-based sessions every Workout Wednesday. #WorkoutWednesday #RepeatedSprintAbility #RSA #epicertification #eliteperformanceinstitute by @epi_mena
Are your fitness tests measuring the physical qualities you want to assess? 🤔 Testing is only useful if the results are valid, reliable and lead to a training decision. Swipe through for the essentials 👉 1️⃣ Why we test. Profile, programme design, monitor, evaluate and return to play. 2️⃣ Key concepts. Validity, reliability (intra- and inter-rater) and standardisation. 3️⃣ Test order. Anthropometrics → leg power (CMJ/RSI) → sprint speed (0–10 & 0–30 m) → strength (IMTP, NordBord, ForceFrame, 1RM) → anaerobic and aerobic tests (PDT, 30-15 IFT, Yo-Yo, Bronco). 4️⃣ Testing tech. Force plates, isometric rigs, timing gates and Nordic dynamometers. 5️⃣ Apply the data. Compare athletes to themselves, use z-scores, read results in context and feed back within 48 hours. 💡 Golden rule: if a result won’t change a decision, don’t test it. 📌 Save this for your next testing block and tag a coach who needs it. #strengthandconditioning #fitnesstesting #teamsports #athletemonitoring #epicertification by @epi_mena
Our industry-leading National Certificate in Strength & Conditioning (NCSC) course se is the #1 choice for fitness professionals wanting to build a career in Strength & Conditioning and become a Strength & Conditioning coach. The NCSC course is designed to give you the practical coaching skills for athletic development, working as part of a multidisciplinary team or setting up your own coaching business. Whichever option you choose, you’ll be supported all the way by expert tutors and elite Strength & Conditioning coaches with years of experience in professional sport. #athlete #strengthandconditioning #ncsc #epicertification eliteperformanceinstitute by @epi_mena
Want faster athletes? Build stronger ones. 🏃‍♂️💨 Sprinting is a force problem. Faster sprinters don’t move their legs faster. They put more force into the ground in less time. Here’s the science S&C coaches need to know 👇 🔴 WHY STRENGTH DRIVES SPEED Top speed comes from greater vertical force, and acceleration comes from directing that force horizontally. Gains in lower-body strength carry over to sprint performance. 🔴 THE FORCE–VELOCITY CURVE Every zone, from absolute strength (<0.5 m/s) to starting strength (>1.3 m/s), is a trainable quality. Develop the entire curve to shift it up and to the right. 🔴 RATE OF FORCE DEVELOPMENT Reaching peak force takes more than 300 ms, but a top-speed ground contact lasts about 0.1 s. The force you can produce early decides impulse (J = F·t = m·Δv). 🔴 SPECIFICITY & FORCE VECTORS Use dynamic correspondence to choose exercises. Train horizontal force (sled, hip thrust) for acceleration and vertical force (squats, jumps) for max velocity. 🔴 5 TRAINING TOOLS 1️⃣ Maximal strength: 80–95% 1RM 2️⃣ Ballistic lifts: 0–30% 1RM, with max intent 3️⃣ Weightlifting derivatives 4️⃣ Plyometrics: fast SSC, <250 ms contacts 5️⃣ Resisted sprints: light to heavy sled loads 🔴 PUTTING IT INTO PRACTICE ✅ Build max strength first, then convert it into speed ✅ Complex training (PAP): a heavy set, ~1-3min rest, then jumps or sprints ✅ Use VBT and end sets at 10–20% velocity loss ✅ Sprint before lifting, and keep 1–2 heavy sessions a week in season 💾 Save this post and share it with your coaching team. 📲 Follow @epicertification for more evidence-based S&C content. #StrengthAndConditioning #SprintTraining #StrengthTraining #ElitePerformanceInstitute by @epi_mena

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