Train Like a Champion: What Our Members Can Learn from the Pros
It’s easy to see the match-day performances. The speed. The skill. The big moments. What we don’t always see is the structure, discipline, and recovery that happens behind the scenes.
We caught up with Nick Nurse and Jake Payton, players from Surbiton Hockey Club, to understand what their training, recovery, and mindset look like, and what members can take away and apply both in the club and at home.
What does a typical training day look like?
Nick shares, ‘I start the morning by fuelling up with five eggs on sourdough and avocado. It sets me up properly for the day. Then I head to the gym for a full body session at around 8, usually a strength-focused session on a Monday to get the week going. At 10:30, we’ll do a technical session down at Surbiton. After that, it’s rest and recovery, get some more food in, and then we’ll train again in the evening from 19:30 till 21:30 with the whole team.’
Member takeaway:
If you’ve ever felt flat or low energy in the gym, it might be worth looking at how your morning starts. Fuelling with the right nutrition before training can increase energy, improve concentration, and even boost motivation. Paired with a clear plan, you’re more likely to train with purpose.
What are 3 important physical attributes for a hockey player?
Jake says, ‘Speed, endurance, and robustness. Speed is essential to get past the defender and catch up to the attacker, endurance allows you to sustain that high performance throughout the game, and physical robustness is crucial to stay on the pitch all year because if your body can’t handle the demands, you won’t be able to play consistently.’
Member Takeaway:
Working on speed, endurance, and robustness isn’t just for athletes; it helps you move better, train longer, and stay injury-free. Building on these traits makes your body stronger and more resilient for the future, so you can enjoy your workouts and stay active for years to come.
What makes a great athlete?
Nick believes, ‘Discipline and consistency. Just always showing up, making sure you get your gym work done, always turning up to training, always being on it.’
Member Takeaway:
Showing up regularly, following a plan, and keeping consistent with your sessions is what drives progress; even small, steady efforts add up over time.
What does recovery look like for you after a match?
Jake ‘After a game, nutrition is important; we try to get some carbs and protein in straight away. Then we normally hit the showers and sometimes do a little ice bath if we’re sore. The next day, we like to come down to Colets do a little stretch or spin on the edge bike. It’s also nice to jump in for a swim and sauna, perfect post-game recovery.’
Member Takeaway:
Rest and recovery allow your body to repair, reduce injury risk, and come back stronger for your next session so you can stay consistent week after week.
When your motivation's dipping, what keeps you disciplined?
Jake ‘I think we’re quite lucky that we do a team sport. As we live and train together and have teammates, we’re close with, there’s always someone to pick you up when motivation dips. Internally, just remembering why you love the game helps a lot. Externally, having a few fun competitions with friends in the gym keeps you wanting to come back or someone who will hold you accountable.’
Nick ‘Another way is having a clear, structured weekly program, which forces you to turn up and complete the session. Without a plan, it’s easy to skip workouts.’
Member Takeaway:
Fitness doesn’t have to be boring or feel like a chore. At Colets, we’re strong on building a community, whether it’s through group classes or finding a fitness buddy. Having people around you makes staying consistent easier, more fun, and far more motivating.
At the highest level, performance is shaped by what happens between the big moments. The small habits, how you prepare, how you recover, and how you approach each session, are what truly move the needle. Apply those principles consistently, and you’ll build progress that lasts. Keep an eye on the Colets socials to see this session in action!
For support on how to build your speed, endurance, and robustness at Colets, speak to one of our gym team, or better yet, book in a session with one of our Personal Trainers who can help you train like a champ.
Colets members are also entitled to free Surbiton Hockey Club tickets so you can watch Jake and Nick in action. For more information, contact info@colets.co.uk