Josh Rowlands – Strength & Conditioning Coach

Meet Josh Rowlands, PerformancePro Strength & Conditioning Coach. Josh was attracted to PerformancePro because it gives him the opportunity to apply his knowledge and experience in S&C to support a diverse range of people. He also enjoys working with other professional, like-minded coaches who have a wealth of knowledge and experience.

We took some time out with him to find out more about him, and his approach.

Josh’s life before PerformancePro

Josh was brought up in the town of Llanelli, South West Wales. Sport has always been a massive part of his life, whether playing rugby during the winter months or competing in athletics during the summer months.

‘Rugby was always my main priority, playing from the age of 8 through to 18, representing my school, college, club and county.’

Josh decided to stop playing when he went to university to concentrate on his studies, he completed a BSc in Strength & Conditioning Science at St Mary’s University, London. Realising he was not going to achieve a pro rugby contract, Josh decided to channel his energy into his other real passion, training.

‘I had experienced first-hand in my own training how S&C can improve rugby performance and increase robustness.’

Josh began his 10-year professional coaching career at Scarlets Rugby, progressing to Head S&C Coach for the Academy. Alongside, he coached the U18s & U20s National teams for the Welsh Rugby Union (WRU) and latterly became an Academy Athletic Development Coach at Harlequins.

Whilst on his coaching journey, Josh completed a MSc in Strength & Conditioning Science at St Mary’s University and became an accredited member of the UKSCA.

Josh and PerformancePro

Josh was attracted to PerformancePro because he enjoys working with other professional, like-minded coaches who have a wealth of knowledge and experience.

‘Working at PerformancePro gives me the opportunity to apply my knowledge and experience in S&C with a diverse range of people. I’m able to help clients improve their physical performance, assisting their rehabilitation from injury and minimising the risk of injury, helping them live a better life.’

And away from the gym?

Josh enjoys training for both his physical and mental wellbeing. He also enjoys watching sport, spending quality time with his family (including walking their dog), socialising with friends and eating and drinking.

Josh’s own fitness

Josh’s own fitness regime includes 3-4 total body lifting sessions per week, to help regenerate his body from rugby-related injuries,

‘My fitness regime combats stiffness and lethargy, as my main training goal now is to have a better quality of life, longevity and to age well… Motion is Lotion!’

Top 3 fitness Do’s and Don’ts?

Do’s

1. Keep Showing Up! Consistency is key… anything is better than nothing
2. Quality Over Quantity – Perfect your technique to ensure you maximise your progress
3. Enjoy It! Whatever your training looks like, make sure you enjoy it

Don’ts

1. Do Too Much. Pick 2-4 exercises per session and go hard at these, instead of picking too many and losing intensity
2. Change Goals Weekly. Trust the process and plan, as significant change will take at least 6 weeks to happen
3. Neglect Recovery. Understand the effect that adequate sleep and good nutrition has on your performance and progress

Inspiration

Josh has always been self-motivated to be the best that he can,

‘The reason why I fell in love with training is that you reap the rewards for the work that you put in.’

Josh also talks to and follows on social media other practitioners, S&C coaches and personal trainers, learning from their practical applications and results.

He also follows on social media weightlifters, powerlifters, bodybuilders who train hard,‘This makes me smile and motivates me.’