STRENGTH & CONDITIONING
PHYSICAL ARMOUR. OLYMPIC METHODOLOGY.
SPORTS PSYCHOLOGY
BUILD THE MIND. DRIVE THE RESULT.
Dr. Sahana Gopal | Trusted by World-Class Teams & Organisations
WHO IS THIS FOR?
PARENTS
Bust the myths surrounding youth weightlifting. Understand long-term athletic development stages to safely build physical armour, protect growing joints, and support your child's athletic journey.
COACHES
Stop training in the gray zone. Master professional programming variables, apply the high-low model to structure technical practices, and manage fatigue to peak your athlete for competition.
ATHLETES
Convert your baseline strength into explosive sport power. Learn the mechanical frameworks of acceleration, max velocity sprinting, and plyometric foot-contact volumes to elevate your athletic capacity.
WHO IS THIS FOR?
Practitioners
Gain the mental skills tools used by Leading Psychologist Gayatri Bhushan to bridge the gap between talent and support across the Premier League Foundation and elite academies.
Coaches
Learn to manage the "Performance Triangle" —shaping thoughts and emotions to drive consistent on-field behaviours and sustain peak execution under pressure.
Athletes
Master the mental readiness that separates good performers from great performers. Develop the resilience to bounce back from mistakes using elite recovery frameworks.
BUILD ROBUSTNESS.
MAXIMISE OUTPUT.
Designed and presented by Olympic Strength & Conditioning Coach Dr. Sahana Gopal, this entry-level course breaks down elite physical preparation into clear, applicable principles used to drive historic medal-winning performances on the world stage.
Master the mechanical frameworks of speed development, plyometrics, and periodisation to build athletic armour, reduce injury risk, and eliminate the training guesswork.
MENTAL READINESS.
SUSTAINED EXCELLENCE.
Designed and presented by HCPC-registered Chartered Sport & Exercise Psychologist Gayatri Bhushan, this course bridges the gap between raw talent and elite mental support. Master the frameworks trusted by Premier League teams and world-class academies to develop elite psychological robustness.
FOLLOW SAHANA ON SOCIALS
Connect with Sahana for expert commentary on Strength & Conditioning.
MODULE DEEPDIVE
MODULE 1:
THE LOGIC OF TRAINING & THE NEEDS ANALYSIS
Understand training as a precise application of biological stress to force positive adaptation. Master the entry-level Needs Analysis framework to cross-examine the biomechanical, physiological, and injury profiles of your sport against the physical baseline.
- ✓ Key Takeaway: The sport defines the ultimate physical requirement. The athlete's training, medical history and movement define the starting point.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 1:
BUILDING THE ATHLETE'S MIND
Master the intricate connection between the mind and physical performance. Use the Performance Triangle to understand how your thoughts and emotions dictate the on-field behaviours that lead to consistent results.
- ✓ Key Takeaway: Mental training is long-term skill building; just as critical as physical conditioning for performing under pressure.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 2:
STRENGTH DEVELOPMENT & THE IMPORTANCE PYRAMID
Discover why maximal strength underpins explosive athletic qualities like speed, power and agility. Master the Importance Pyramid framework and anchor technical skills such as movement quality, mobility, stability, and relative force production.
- ✓ Key Takeaway: Focus on relative strength - building force production capabilities without adding unnecessary bulk that compromises sports mobility.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 2:
THE PSYCHOLOGY BEHIND PERFORMANCE
Learn the foundational psychological frameworks - from Self-Determination Theory to Growth Mindset. Understand why athletes behave the way they do, and how to influence long-term motivation.
- ✓ Key Takeaway: Implement S.M.A.R.T Goals and Self-Efficacy strategies to build resilient, self-driven athletes who thrive under competitive pressure.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 3:
ENERGY SYSTEMS & CONDITIONING THE ENGINE
Master the bioenergetics of sport across the three primary pathways: alactic, lactic and aerobic. Learn to manipulate work-to-rest ratios as your primary programming lever to construct targeted linear conditioning sessions.
- ✓ Key Takeaway: A drill's physical outcome is dictated by its recovery duration, not just its movements. Manage individualised recovery to preserve technical skill under fatigue and avoid the group trap.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 3:
EMOTIONAL CONTROL & MANAGING PRESSURE
Master the tools required to maintain composure when the stakes are highest. Learn to recognise the physiological signs of anxiety and implement reset strategies like the 3R Rule to quickly bounce back from errors.
- ✓ Key Takeaway: Pressure is information, not a threat. Use grounding techniques and box breathing to regulate your response and stay present in the moment.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 4:
PLYOMETRICS & SPEED DEVELOPMENT
Learn how to translate raw weight strength into explosive power. Master the mechanics of the Stretch-Shortening Cycle and map out systematic plyometric progressions from force absorption landings to high-intensity ballistic leaps.
- ✓ Key Takeaway: Speed is a skill of posture and force application. Separate horizontal force production in early acceleration from vertical, spring-like reactivity at maximum velocity while strictly monitoring foot contact volumes.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 4:
CONFIDENCE & MENTAL TOUGHNESS
Understand that real confidence is a process, not a fixed trait. You will master the Confidence Cycle to build a self-driven mindset and learn to use instructional self-talk to manage doubt.
- ✓ Key Takeaway: Confidence grows through doing; by focusing on controllable factors and trusting your preparation, you develop the resilience to stay focused under pressure.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 5:
INJURY RISK & LOAD MANAGEMENT
Ditch the myth of "injury prevention" and master the Load-Capacity model. Learn how different tissues - muscle, tendon, and bone - adapt on completely different timelines, and implement monitoring tools like RPE and wellness tracking to manage training spikes safely.
- ✓ Key Takeaway: Injuries occur when load exceeds tissue capacity. Apply the 10% rule to build high chronic workloads gradually, using eccentric strength as the ultimate physical insurance policy.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 5:
BRINGING PSYCHOLOGY TO LIFE
This module focuses on fostering a growth mindset and resilience while building supportive communication habits to promote long-term emotional wellbeing and performance.
- ✓ Key Takeaway: Use practical tools such as self-reflection to manage emotional regulation and normalise the ups and downs of the athletic development process.
- ✓ Post-Module Activities: Multi-Choice Quiz.
MODULE 6:
PROGRAM DESIGN & PERIODISATION
Master the systematic planning of training variables to maximise competition performance. Learn to map out macro, meso and microcycles, apply the High-Low model to protect the central nervous system, and implement undulating periodisation styles across a competitive season.
- ✓ Key Takeaway: Fatigue masks fitness. Peak for major events by mastering the taper - reducing total training volume by 40% to 60% while maintaining high mechanical intensity to keep the nervous system primed.
- ✓ Post-Module Activities: Multi-Choice Quiz and Course Completion Certificate.
MODULE 6:
CREATING SUPPORTIVE PERFORMANCE ENVIRONMENTS
Understand how environment, including the roles of coaches, parents, and culture, shapes athlete psychology. Foster psychological safety to build a growth-oriented team climate where athletes feel safe to take risks.
- ✓ Key Takeaway: Sustainable performance culture requires balancing execution with wellbeing and enjoyment, ensuring athletes take ownership of their development while feeling supported through setbacks.
- ✓ Post-Module Activities: Multi-Choice Quiz and Course Completion Certificate.
INCLUDED WITHIN THIS COURSE
Macrocycle Template
An annual planning template to reverse-engineer your competition calendar, divide training phases, and master tapering and deloading.
Needs Analysis Matrix
An entry-level screening protocol to evaluate baseline movement quality, training age, physiological requirements, and high-risk injury zones.
Robustness Blueprint
A practical coach’s matrix to eliminate structural friction and map out anti-extension, anti-rotation, and diaphragmatic-breathing programming.
INCLUDED WITHIN THIS COURSE
Grounding Guide
A technical 5-4-3-2-1 protocol designed to anchor your focus to the present moment through sensory exploration when performance pressure hits.
Self-Talk Guide
Master the internal narrative that bridges the gap between perception and execution while maintaining precise emotional regulation during competition.
S.M.A.R.T Goals
An institutional framework to surgically define actionable objectives that are Specific, Measurable, Achievable, Relevant, and Timebound.
THE PHYSICAL
BLUEPRINT.
TAUGHT BY
THE BEST.
As an Olympic Strength & Conditioning Coach, and Founder of premium weightlifting equipment manufacturer UNRACK, Dr. Sahana Gopal has dedicated her career to bridging the gap between biomedical science and real-world athletic preparation.
Holding a PhD from Imperial College London and having supported British Diving through the Tokyo and Paris Olympics, Sahana's methodologies have assisted in historic medal-winning performances. This course delivers the exact physiological frameworks and periodisation models required to eliminate the training guesswork, build robust physical armour, and maximise explosive power on the world stage.
Why Enrol Today?
- ✓ The Importance Pyramid: Master the entry-level Needs Analysis framework to align mobility, stability and maximal strength before building complex sport skills.
- ✓ Explosive Power: Apply systematic plyometric progressions and force-velocity mechanics to convert raw weight room strength into maximum sprint velocity.
- ✓ Load Management: Implement RPE monitoring and the 10% rule to build high chronic workloads safely, preventing injury spikes and tissue breakdown.
- ✓ Elite Periodisation: Access the high-low scheduling models and tapering protocols trusted to peak world-class Olympic athletes for peak match-day execution.
THE MENTAL
BLUEPRINT.
TAUGHT BY
THE BEST.
As a leading Sport & Exercise Psychologist, and CEO of Mind Matter Performance, Gayatri Bhushan has dedicated her career to bridging the gap between talent and mental support.
Working with elite foundations at Chelsea FC and Brentford FC, and supporting Premier League academy athletes, this course provides the exact psychological frameworks used at the highest level to secure a clinical competitive advantage.
READY TO START?
Get instant access to the complete
Applied Basics Strength & Conditioning professional toolkit.
- ✓ 6 Expert-Led Video Modules
- ✓ 6 Downloadable Module PDFs
- ✓ Macrocycle Guide & Template
- ✓ Needs Analysis Excel Matrix
- ✓ Robustness Blueprint PDF
- ✓ Official Course Completion Certificate
£45
ONE-TIME PAYMENT • LIFETIME ACCESS
READY TO START?
Get instant access to the complete Applied Basics Sports Psychology professional toolkit.
- ✓ 6 Expert-Led Video Modules
- ✓ 6 Downloadable Module PDFs
- ✓ Self-Talk Clinical Guide PDF
- ✓ S.M.A.R.T Goal Setting Guide PDF
- ✓ Grounding Techniques Guide PDF
- ✓ Official Course Completion Certificate
£45
One-Time Payment • Lifetime Access
Frequently Asked Questions
Do I need a sports science degree or gym access to take this course? +
No. This is an Applied Basics Strength & Conditioning course. It is specifically designed for parents, grassroots coaches, and athletes who want to understand elite physical preparation frameworks without academic jargon or complex mathematics. We even cover field-based "micro-dose" methods that require zero gym equipment.
Is this the same methodology used with Olympic athletes? +
Yes. You will gain access to the exact physical diagnostics, high-low scheduling parameters, and tapering protocols used by Dr. Sahana Gopal to support British Diving across the Tokyo and Paris Olympic cycles. We have codified these exact elite systems into practical, online training blocks.
I’m a parent concerned about safety; how does this course help me? +
This course systematically busts common myths, such as the misconception that lifting weights stunts growth. It guides you safely through the Long-Term Athletic Development (LTAD) stages so you can protect your child's joints, safely structure their training loads, and build robust physical armor that directly reduces sports injury risks.
How long will I have access to the materials? +
You will have lifetime access to all video modules and the associated digital resource library. This allows you to revisit the periodisation guidelines, plyometric contact volume tables, and conditioning work-to-rest ratios whenever your squad or athlete transitions into a new phase of the competitive season.
What exclusive resources are included? +
Alongside the six expert-led video modules, you receive the full Applied Basics Strength & Conditioning toolkit: 6 Downloadable Module PDFs, the Entry-Level Needs Analysis Blueprint, the Plyometric Foot-Contact Progression Table, and the RPE Load Monitoring Matrix. You also gain access to post-module check-for-understanding quizzes and will receive an official course completion certificate.
Frequently Asked Questions
Do I need a psychology degree to take this course? +
No. This is an Applied Basics Sports Psychology course. It is specifically designed for parents, grassroots coaches, and athletes who want to understand high-performance mental frameworks without the academic jargon.
Is this the same support used in the Premier League Foundation? +
Yes. You will gain access to the same cognitive workflows and resilience strategies used by Gayatri Bhushan to develop academy talent at clubs like Chelsea and Brentford FC. We have distilled these elite protocols into practical tools anyone can use on the field.
I’m a parent of a young athlete; how does this help me? +
This course empowers you to foster a supportive environment for your child’s development. You will learn how to help them manage pre-game anxiety, use the 3R Rule to recover from mistakes, and build a growth mindset that ensures long-term emotional wellbeing.
How long will I have access to the materials? +
You will have lifetime access to the video modules and the full resource library. This allows you to revisit specific mental training exercises, such as box breathing or self-talk protocols, whenever your athlete faces new competitive challenges.
What exclusive resources are included? +
Alongside the six expert-led video modules, you receive the full Applied Basics Sports Psychology toolkit: 6 Downloadable Module PDFs, the Self-Talk Clinical Guide, the S.M.A.R.T Goal Setting Guide, and the Grounding Techniques Guide. You also gain access to post-module quizzes and will receive an official course completion certificate to recognise your professional development.
