With something little this: DSD TECH USB to TTL Serial Converter CP2102 with 4 PIN Dupont Cable Compatible with Windows 7,8,10,linux,Mac OSX https://www.amazon.com/dp/B072K3Z3TL/ref=cm_sw_r_cp_apa_o2cPBbPY828K8
This is the same ic that is on most esp dev boards.
I have done this recently - hooked up using the USB Serial cable that @plasticluthier mentioned. I got this cable from Amazon (UK link sorry): https://www.amazon.co.uk/gp/product/B072K3Z3TL/ref=oh_aui_detailpage_o06_s00?ie=UTF8&psc=1
Hook that that up (don't forget to switch the TX / RX on each end), make sure the CH_EN pin is high as well (this one messed me up a bit) and you should be able to flash with what firmware you like.
Thanks! Is this also the same thing? https://www.amazon.co.uk/dp/B072K3Z3TL/
or should i get this one? is there a difference between TTL adapters?
Sure, any USB to serial would work but I used this one https://www.amazon.com/dp/B072K3Z3TL/ref=cm_sw_r_cp_apa_i_WF.gCbRB5VHMY