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In this episode we follow on from discussing our top 3's in Nutrition to our top 3's in training looking at specific exercise preferences for particular goals whether it's training for speed, our preferred sets and rep schemes, if we could only do 3 exercises ever again what would we do and much more....
If you're curious and want more of an insight into how we train and what we do with our clients then this is a pretty good conversation to listen into.
As always thanks for stopping by and listening!
EnjoySupport the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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This is a bit of a more chilled out one today, we thought about doing this just for a bit of fun so please don't mistake our answers for any typical habits and maybe try not to judge us too harshly as people!
We are brainstorming and picking out our top 3's in food related categories, some of which will give you a useful path to follow in terms of best snacks (sensible choices), to supplements and breakfast.
Enjoy the show and if you disagree with any picks, let us know your choices instead!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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This is a key ingredient for high performing humans (as far as we're concerned).
If you want to have success, on the pitch, at work or in your personal life then here are our 5 top tips for practicing self awareness.
We also talk through a bit of an assessment of ourselves such as;
- Our strengths and weaknesses
- How we take feedback / respond
- Tracking of our own thoughts and behaviors
- How we reflect on our own training / performance
&
Our emotional triggers!
Enjoy the show!Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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In this episode we talk about the adjustments you need to make with your training due to the changing weather conditions.
We break this down to suit you whether you are in-season, off season, training for team / contact sports OR training for endurance sports!
There are a principles which carry over for each aspect but then there are a few slight subtle changes from situation to situation.
Included are;
Warming Up
Training Volume and Intensity
Training Environment
Clothing
Hydration
Adjustments for nutrition
and quite possibly the most important shift... Your mentality!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show
In this episode we discuss;
- The Importance and the impact of confidence
- Our own experiences of confidence including times where we were NOT confident and moments we were supremely confident.
- How we built and developed our confidence
AND
- How we build confidence in our clients and athletes.
It really is a cornerstone of performance and it's something which gets nowhere near the attention it should get from sports coaches.
It's just expected that when it comes to game time, you're able to fly around and be at 100% no matter what.
If this episode hits home with you, let us know!
Thanks for listening.Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show!
Today we get stuck into 'Functional Training' and also what it means to be a 'Science Based Trainer'.
Amongst all the usual chit chat we try to go through 5 of the key aspects to functional training and their relevance such as;
- What functional fitness is and the importance of replicating useful every day movements to improve efficiency and strength.
- It's role in injury and rehab.
- The role it plays in sports performance.
- It's impact beyond the gym and in day to day living.
- The link with mobility, stability and control in whole body movement patterns.
Enjoy the show and thanks for listening!Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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In this episode I had the privilege of sitting down and chatting with James Jowsey. We frequently talk about all aspects of training in the gym to the point where we don't actually get anything done. We endlessly talk about how we need to record a podcast together and we've finally done it!
Some of the things we cover include;
- Jowseys background as an athlete (mainly football but also including MULTIPLE other sports,
- The importance of playing your sport and training in the gym.
- Managing your training load and avoiding random spikes to help prevent injury.
- How and why his training method has changed over the past few years.
Enjoy the show, you will also be able to find James on instagram
@jamesjowseytraining & @jamesjowseyperformanceSupport the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show.
In the last episode Chris mentioned he had a bit of a secret around his future training, in this episode he spills the beans!!!!
We explore this in quite a bit more detail as we go into how the training is going to look and how things will shape up towards his main event.
Along with this we have a chat about;
- WHY? (always an important one)
- What fears he has about any of it and the challenges he's likely to face.
- What he is most excited about with the future challenge!
There are a few really important lessons within this that are perfect if you are someone who is looking to take on a challenge or start a new sport!
Enjoy the show.Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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In this episode we take a little stroll back down memory lane to reflect on what our training was like as kids and the mistakes we made.
This is all based on thoughts on the way we both train now and how we wish we would have done things differently as kids.
There are always things we can improve on and no doubt in 5 years time we'll look back on where we are now and even then probably still wish we'd done things differently.
Enjoy the show!Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show, in this episode we have a very frank discussion about hybrid athletes and we also go through our suggestions of what the appropriate training schedule would look like.
We also have a chat through; mud runs and how our IG followers responded to what they thought the term 'Hybrid Athlete' means.
Enjoy the show.Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to the Lenko Show, this episode is all about the benefits of mindfulness and how it can improve your daily life and your athletic performance.
I used to be part of the club that thought mindfulness was nonsense or it was all a bit soft and fruity.
The reality of the situation however is you just need to find the sort of thing that generates a positive response for you. There are numerous ways of practicing mindful and the benefits and the knock on effects are tremendous.Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show in this episode I had the pleasure of being in the company of biomechanics expert Ash Grossmann.
There is a lot loaded into this one and way more that we wanted to discuss.
The main topics we covered were;
- Injuries (causes and rehab)
- Sport specific training vs bodybuilding style training
- Importance of the training environment
- Differences between male and female athletes....!
- The role of fatigue on injury and how to work around it.
- Should you tape your ankles?
And an awful lot more!
You can find Ash
Instagram - ashgrossmann.coach / The_training_stimulus
YouTube - @thetrainingstimulusSupport the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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This week we are talking Creatine and all the benefits to you and your performance!
In this episode we discuss how creatine supports us in each of these key areas;
Increases Energy AvailabilityEnhances Strength and Power
Promotes Muscle Hypertrophy
Speeds Recovery
Cognitive Benefits
Enjoy the show and let us know your thoughts...Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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In this episode we are talking about some of the key factors for muscle growth and how many sets you need in order to maximize your gains!
It's one of the fundamental questions facing anyone who has ever picked up a weight. Whether it's a first timer who is terrified of leaving the gym looking like the hulk or the skinny kid who walks in for the first time WANTING to look like the Hulk..
The devil is in the dosage and when it comes to muscle building it can be complicated so we are trying to simplify it down so that you can put it into practice!
We also have a few ideas on some new sports for the Olympics so make sure you stick around for those suggestions as a bit of fun at the end. Let us know if you have any questions.
Thanks for watching!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show. -
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Welcome to The Lenko Show!
This episode sadly is centered around an incredibly sad tragedy, the death of Athlete Lazar Djukic at this years CrossFit games is something which has definitely hit the CrossFit community incredibly hard and has prompted a lot of discussion in boxes around the world and amongst our clients.
Although it hasn't been widely reported it's a tragedy which has opened a can of worms and begs the question 'Does your sport care about you?'
The show goes on and it always will.
No matter what, regardless of what you've done in your career, how long you've played, your sport owes you nothing and the show will and must continue.
How do we emotionally deal with the very arbitrary black and white nature of your sport not giving a shit about you?
Listen in to find out more!Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show. -
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Welcome back to the Lenko Show.
In this episode we will be looking back through the Olympics which are currently underway talking through some of our key highlights (not all).
We obviously dip into the Boxing situation regarding the controversy between the 2 athletes previously banned by the IBA but are eligible to compete under the IOC Rules.
We finish up with a look back on the 100m and ask how fast can we possibly run? Has the human race topped out on what is possible...?
Listen in to find out and enjoy..!Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show. -
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In this episode we start with some talk about the Olympics including what we've seen so far and what we are looking forward to as the competition progresses.
The main subject of this episode is how to incorporate cardio into your training regime.
We both talk through how we do it and a few options on how you can do it too.
The last part of this episode is a breakdown on how you can structure a training session to target a specific CrossFit WoD and focus on a particular skillset to 'Train' rather than just exercise.Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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In this episode we take a look at one of the recent Formula 1 Grand Prix Races which really gives us a great chance to observe competitive spirit, team play and internal communications between key players!
We assess Lando Norris and Max Verstappen.
Then I have a superb little recipe for you!
We talk about the importance of needing and being able to have serious grown up adult conversations at the top end of Elite Sport where you can't communicate in a manner that leaves you fearful of upsetting someone.
We discuss the impact that winning has on the optics and how it can easily get toxic when you're losing / not performing.
This is an interesting one with plenty to chew on and think about!Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Welcome back to the show, in this episode I sit down with Director of Player Personnel at the Great Britain American Football Program Dean Malpass and we cover a lot!
Dean runs a number of successful business and knows what he is doing when it comes to promoting a positive culture and getting attitudes and work ethics right so I'm picking his brains on that.
We go through his time in coaching and working with younger athletes which includes some very useful lessons and insights for youngsters.
Other topics include;
- Confidence vs arrogance
- Leadership and culture
- How to teach leadership as part of an American Football program
&
The big question of how to move Britball forwards!
Enjoy the Show
Link to article referenced by Dean in the show
https://www.theguardian.com/commentisfree/2014/feb/01/super-bowl-socialist-game-nflSupport the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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England are COOKED.
Starting off with venting our thoughts on the Euros final and the departure of Gareth Southgate, was he a successful England Manager?
We then get down to business with training for raw power and being as explosive as possible with 10 key elements to consider including how to manipulate your training, changing exercises, utilizing different loads and speeds to produce a powerful end result. don't make the mistake most people make when trying to become more explosive!
Enjoy the ShowSupport the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show. - Visa fler
