Shows
The Lenko ShowThe Lenko Show Ep100 - Our Top 5 Revisited!Send us a textYo! Lovely little milestone for us to hit and with this being the 100th episode we are taking a look back at our most listened to episodes so far.Thank You for supporting us and listening to us on a regular basis, enjoy the show!Support the showThanks for listeningWe 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 ou...2024-05-241h 05The Lenko ShowThe Lenko Show Ep99 - Should A Coach Lecture You With WHY You Are Doing Something?Send us a textYo! Welcome back to the podcast, this episode surrounds the key question of how much do you really need to know about why you are doing something. It's not a simple straight forward answer, ultimately it comes down to coaching and the coach - client / athlete relationship. We do discuss the obvious situation about where explanations should be given AND the situation where the requirements to explain the motives / theory just become pointless and downright tiring as well as having the potential to be disruptive. If you wan...2024-05-1735 minThe Lenko ShowThe Lenko Show Ep98 - Is Strength Training Safe For Kids?Send us a textYes, the answer is yes!This episode is centered around a study by Pastor et al 2023 which is a systematic review into the influence of strength training variables on neuromuscular and morphological adaptations in children.Basically asking the question 'is it safe'? I've always been baffled by the strength world where parents will allow their kids to play high impact collision sports and yet when it comes to their physical training the limit seems to be throwing a beanbag into a hoop. We don't seem to be doing our...2024-05-1048 minThe Lenko ShowThe Lenko Show Ep97 - How Often Should You Be Strength Training?Send us a textYo!Hello and welcome to The Lenko Show. In this episode we are discussing how often you should be strength training... inevitably this will lead us onto answering how long is a piece of string next week and how many ways are there to skin a cat the week after.... There arfe a ton of different ways toi go about your training and there isn't necessarily 1 correct approach, what you do need to do is find what works and fits for you. We both discuss our...2024-05-0355 minThe Lenko ShowThe Lenko Show Ep96 - Strength Is Your Foundation!Send us a textYo! Hello and welcome back to the Lenko Show, this is a strong one. We've been talking a lot recently about some of the misconceptions around strength training and hoe they can put people off from doing what is best for them. We talk about the key components of strength training and how you might aim to target specific muscle groups and movement patterns with a key principle being progressive overload. We also discuss the use of bulking / adding muscle in order to be faster....! Enjo...2024-04-2647 minThe Lenko ShowThe Lenko Show Ep95 - Your Deepest Fear pt2 - Overcoming The Fear Of Failure!Send us a textYo!Welcome back to the podcast. This episode is a continuation from Ep94 and is about how to handle the fear of failure and reduce the likelihood of it taking a grip of you. In this episode I break down 10 key things you can implement to help you through along with some of my own practices and how I have personally managed to combat the fear of failure. Realistically if you're trying something difficult, those thoughts will be there. Everyone has them and nobody is immune but it...2024-04-1932 minThe Lenko ShowThe Lenko Show Ep94 - Your Deepest Fear! Why People Fear Failure Part 1Send us a textYo!Hello and welcome back to the show. This episode is all about a fundamental fear we all have or will all have experienced to some degree. It doesn't matter who we are or what our background we come from if we are taking on an important / difficult task with an uncertain outcome we are all prone to that kick of fear and adrenaline which can either be incredibly useful or absolutely crippling. This episode is the first of a 2 part episode where I'll be goi...2024-04-0833 minThe Lenko ShowThe Lenko Show Ep93 - Stop Playing The Comparison GameSend us a textYo! Hello and welcome back to the podcast. This episode centers around an issue that we are all susceptible to as athletes and as human beings. Comparing ourselves with others!Looking around at others can be useful but it can also be incredibly detrimental so we will be looking into strategies to control that and make sure that we are taking what is useful and then moving beyond the aspects of watching others which can completely overwhelm our minds and cripple our performance. A lot of...2024-03-2233 minThe Lenko ShowThe Lenko Show Ep92 - Your Peak Performance, Ben BaconSend us a textYo! Hello and welcome back to the show. In this episode I sit down with football performance coach Ben Bacon to talk through training and preparation for football performance. Ben is an experienced coach and still manages to play alongside running his own coaching business 'Your Peak Performance'. The main topics we talk about include;- The biggest mistakes footballers make featuring info on training splits, long distance running, lack of sprinting, how to prepare for a match day AND recover. - The import...2024-03-1557 minThe Lenko ShowThe Lenko Show Ep91 - How Do You Train When You Don't Feel Like It?Send us a textYo! Hello and welcome back to the Lenko Show. In this episode I talk through a really useful and simple shoulder mobility routine which is ideal if you do a lot of upper body work, play a throwing / ball striking sport OR you generally just struggle with your shoulders. Here is the link to the video on my YouTube channel. https://youtu.be/axEBEUMMRgoI also talk through a simple and effective lower body power workout which also featured some exercises utilizing the 'Monkey Foot' aga...2024-03-1139 minThe Lenko ShowThe Lenko Show Ep90 - The World Is Fat!Send us a textIt's true! The world is getting FATTER!Recently data has been collected which projects global obesity to be in excess of 1 BILLION people! Obesity levels are on the rise in the UK with the adult population doubling it's levels of obesity and levels of obesity in children and adolescents has QUADRUPLED in the past 30 years!In this episode I don't go into why, instead I break down what more 'could' be done!Support the showThanks for listeningWe are proudly s...2024-03-0155 minThe Lenko ShowThe Lenko Show Ep89 - Is Exercise Killing You?Send us a textAbsolutely NOT! This weeks episode is based on something I was sent on social media about a high volume of physical activity being responsible for Coronary Artery Calcification and the author of this particular news piece decided to title her article 'Too Much Exercise Can Kill You Especially If You're White' > In fact the Research says nothing of the sort! I also share 2 simple power development circuits that you can use and apply to your training immediately! If you have any questions or need any particular help wit...2024-02-2322 minThe Lenko ShowThe Lenko Show Ep88 - Sam FosseySend us a textYo! Hello and welcome back to the Lenko Show.Hopefully you've been enjoying the show recently.This episode features another fellow Great Britain Captain Sam Fossey talking about The Manchester Titans, The Great Britain Programme, what needs to happen for Britball to get to the next level, common mistakes people make with their training and MORE. Sit back, strap in and enjoy. P.S Make sure you subscribe and if you enjoy the show a review would be awesome.Support the sho...2024-02-021h 39The Lenko ShowThe Lenko Show Ep87 - Gameday Kicking with CFL Pro Dean FaithfullSend us a textYo! Welcome back to The Lenko Show, this episode is a special one because it's the first time I've sat down with a full time pro on the podcast. I've had the pleasure of working very closely with Dean as part of Gameday Kicking over the past year or so and his story of making it to the CFL is incredible.In this episode we talk about - Fundamentals of Kicking - Dean's route into the sport- How he got drafted by the Edmonton Elks & his...2024-01-262h 07The Lenko ShowThe Lenko Show Ep86 - Talking Titans with Sam BloomfieldSend us a textA first ever!Back to back with guest Sam Bloomfield, this time we are primarily talking about the back to back Britbowl National Champions and the journey to the very top of British American Football as the Titans look to begin their European Journey this year by playing in the CEFL competing against Europe's finest. In this episode we talk about;- The Titans Rise to prominence - Team Culture- Recruitment - The role of the coaches and staff- Blue Milk and the...2024-01-192h 15The Lenko ShowThe Lenko Show Ep85 - Talking GB with Sam BloomfieldSend us a textWelcome back to another episode of The Lenko Show!This one was great fun as I sat down for a chat with fellow club and country team mate Sam Bloomfield. Sam has just won back to back national titles with Manchester Titans and is fresh off an International win vs Denmark as the starting QB. We initially start with some questions from a Q and A but very quickly go off on a tangent and spend the vast majority of our time talking about the GB programme. Sa...2024-01-122h 35The Lenko ShowThe Lenko Show Ep84 - Supercharge Your Goals and Set Your Standard for 2024Send us a textSupercharge Your Goals and Set Your Standard for 2024 & My first podcast rant of the year is squarely based on a social media post I saw recently about low back pain and how certain exercises are 'shit'. Before I go off on my rant I kick into gear by discussing the use of positive framing in your goal setting!Enjoy the show!Support the showThanks for listeningWe are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, a...2024-01-0532 minThe Lenko ShowThe Lenko Show Ep83 - GB American FootballSend us a textYo!I hope you're doing great and you're getting ready for Christmas, whether you're enjoying a winter break OR you're in the middle of your season keep going about your business with a purpose!In this episode I take you through an overview of my current training split, Overcoming Isometrics and how you can get to using them no matter what your current phase of training is AND I reflect back on the GB trials from last Saturday!Enjoy the show!Support the show2023-12-2236 minThe Lenko ShowThe Lenko Show EP82 - 6 Ways You Beat YourselfSend us a textYo!!! Hello and welcome back to The Lenko Show!In this episode I break down the 6 Key Ways In which people seem to beat themselves and you need to be able to get out of your own head to be able to perform. There are also a few things which are at the forefront of my mind there is a lovely tasty recipe for you. Some of my preferred exercises which are featuring heavily in my training program at the minute.Why I hate explosive exe...2023-12-1530 minThe Lenko ShowThe Lenko Show Ep81 - Drive and Mental Resilience with Josh ReillySend us a textYo! Welcome back to the Lenko Show! In this episode I had the pleasure of sitting down with Josh Reilly who is a Personal Trainer and High Level CrossFit competitor. We spoke a lot about his personal journey and how it has helped him develop into a strong, highly effective person.We did intend to speak in depth about his own training and nutrition as a high level crossfit competitor and whilst we slightly touch on it we went into great detail on mindset, resilience and...2023-12-082h 02The Lenko ShowThe Lenko Show Ep80 - Stretching! Should You Stretch?Send us a textYo!Hello and welcome back to The Lenko Show!This episode has come about because I was sent a video of a therapist giving their thoughts on stretching and basically advising their athletes not to do it.So, the question is, should you stretch? In this episode I will aim to answer that question with the thoughts of a specialist in the field. Louise from Performance Stretch UK offers her expert summary and I throw in my thoughts along with What the research says, common...2023-12-0126 minThe Lenko ShowThe Lenko Show Ep79 - Leadership with Matt DaviesSend us a textYo! Welcome back to the Lenko Show where today I sit down with previous guest Luke Neil (Ep75) to Quiz the absolute legend that is Matt Davies on all things Leadership. There is an absolute ton packed into this episode and will be a valuable listen if you are a coach, an athlete or generally interested in self development / management. Here are a couple of links to things which Matt picks out through the podcast as useful resources. Turn The Ship Around - (1) Leadership on a Subma...2023-11-241h 53The Lenko ShowThe Lenko Show Ep78 - How Does Losing Affect You?Send us a textYo!Hello and welcome back! In this episode I am going over some of the answers to a poll I ran on Instagram asking how people deal with losing and some of the answers are incredibly insightful and useful ways of thinking about defeat and being able to manage your emotions. Here are my thoughts..Enjoy!Support the showThanks for listeningWe are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere he...2023-11-1716 minThe Lenko ShowThe Lenko Show Ep77 - Utilizing Reps In Reserve In Your Training To Add Muscle And StrengthSend us a textYo! This episode is a breakdown of a training system I'm using at the moment which is reps in reserve. The purpose I'm using it is to be able to add more strength and size through my off season to increase power and reduce risk of injury through my playing season. If you have similar goals then I hope you enjoy this episode! Support the showThanks for listeningWe are proudly sponsored by dryrobe, for outdoor gear to keep you goin...2023-11-1026 minThe Lenko ShowThe Lenko Show Ep76 - What Is The Difference Between a Winning Team & a Failing Team?Send us a textWelcome back!This episode is born out of recent stark contrast between a team I play for - The Great Britain Lions Mens American Football Team and the football team I support, Manchester United!In this episode I break down some of the key differences I have observed along with what is actually required for a team to become a winning team and be successful!Enjoy!Support the showThanks for listeningWe are proudly sponsored by dryrobe, for outdoor gear t...2023-11-0336 minThe Lenko ShowThe Lenko Show Ep75 - ADHD Interview with Luke Neil aka Thata.d.h.d.guySend us a textHi and welcome back to another episode of the podcast. Today I sit down and speak with my good friend, team mate and client Luke Neil who is embarking on a career as an ADHD coach specializing in helping and advising people with ADHD to get the best out of themselves. Luke talks me through his experience and what it's like day to day and more or less giving me a diagnosis! Luke explains how it's not necessarily a weakness or a hindrance and we discuss where it...2023-10-1357 minThe Lenko ShowThe Lenko Show Ep74 - No More Excuses! How To Get Your Ass Moving!Send us a textHello and welcome back to another episode of The Lenko Show where we speak about all things human health and performance. This week we are discussing those irritating things will will stop you from training... EXCUSES!How can you stop life stuff from becoming more than just things which happen to becoming excuses? It's very hard to wrestle control of your mind from your emotions by using your mind! Very hard! We talk through some specific problems that we know people face and how to overcome them. 2023-10-1156 minThe Lenko ShowThe Lenko Show Ep73 - Myth Busting - Can You Turn Fat Into Muscle?Send us a textIn this episode Alex and Chris discuss more fitness myths such as;- You shouldn't eat after 6pm - You can turn fat into muscle and vice versa (You Can't)This kind of nonsense sets us off on emphasising the importance of doing the basics / doing the little things right on a consistent basis and it also gets us thinking about where these myths come from in the first place AND why people buy into them! Chris also unloads on bodybuilding and tells us what he...2023-09-2939 minThe Lenko ShowThe Lenko Show Ep72 - How To Train For An Ultra Run With Guest Jamie CloughSend us a textYo!Hello and welcome back to the Lenko Show!This week I sit down with Jamie Clough a good friend and fellow trainer from CrossFit 3D (Manchester, UK). We speak about Jamie's recent training for an ultra marathon event around the Lake District and how she structured her training to be able to complete such a distance whilst still lifting weights!There is a ton of information and expertise packed into this as well as hard learned lessons. Enjoy the episode and go fo...2023-09-251h 07The Lenko ShowThe Lenko Show Ep71 - Myth Busting and How to be HonestSend us a textHello and welcome back to the Lenko Show. In this episode Chris asks Alex some pretty poignant questions when it comes to health and fitness along with a few questions where some people might, shall we say, beat around the bush a bit... and... we don't do that here. Chris when fishing for inflammatory opinion and he got it! Along with being a bit of fun this episode is in fact packed with useful information when it comes to coaching people, training and handling tricky situations. As alw...2023-09-151h 08The Lenko ShowThe Lenko Show Ep70 - Fueling the Fire: Cultivating Competitive DriveSend us a textIn this thought-provoking episode of The Lenko Show, we delve into the art of igniting competitive drive. Join us as we explore the strategies and mindset shifts that help individuals build and harness their competitive spirit. We discuss the importance of setting ambitious goals, seeking excellence, and embracing challenges as pathways to a more competitive mindset.Additionally, we dive into a contentious topic - participation medals. We examine the potential negative effects of awarding participation medals, discussing how they can impact motivation and the development of resilience in individuals, particularly in...2023-09-0858 minThe Lenko ShowThe Lenko Show Ep69 - The Competitive Drive: Unraveling the Why Behind the Ambition pt2Send us a textIn this compelling episode of The Lenko Show, we take a deep dive into the multifaceted world of competition and ambition. Join us as we explore the underlying reasons behind why some individuals exhibit strong competitive tendencies. We dissect the role of goal-oriented mindsets, where ambition and competition intertwine as tools for achieving remarkable objectives. Discover the intriguing connection between competitiveness and a fear of failure, as some harness the fear of losing to drive their relentless pursuit of success. We also explore cognitive factors, genetics, cultural influences, and the impact of past...2023-09-0220 minThe Lenko ShowThe Lenko Show Ep68 - Unraveling the Competitive Spirit: Why Some Rise Above the RestSend us a textIn the latest episode of The Lenko Show, we delve into the fascinating world of human competitiveness and uncover the intricacies of why some individuals are more competitive than others. Join us as we explore the factors that shape this dynamic trait, from personality traits like 'achievement motivation' and 'need for dominance,' to the influence of upbringing and early experiences. We discuss the pivotal role of socialization and the impact of observing competitive behaviors in role models and society. Discover how intrinsic motivation and external rewards drive the competitive spirit in different...2023-08-2528 minThe Lenko ShowThe Lenko Show Ep67 - Why Some People Try Harder - Cracking the Code of Commitment: 10 Factors Behind EffortSend us a textJoin us in Episode 67 of The Lenko Show as we dive into the intriguing realm of human effort. Why do some individuals try harder than others? In this captivating episode, we explore the ten key factors that intricately influence an individual's level of effort. From intrinsic motivation and goal alignment to mindset, external support systems, and past experiences, we dissect the elements that shape our dedication. Whether you're seeking to understand your own drive or decode the motivations of those around you, this episode provides insightful perspectives. Tune in to unravel the intricate...2023-08-1842 minThe Lenko ShowThe Lenko Show Ep66 - How Do You Stay In Shape Whilst On Holiday?Send us a textHello and welcome back to the Lenko Show!We have recently been away together for a couple of days and as such we thought it would be a great opportunity to discuss this. We have put together 7 simple steps that you can follow which we believe will actually also result in having an awesome time whilst away and then we contrast that with what it actually looks like to holiday like an absolute slob! Enjoy the episode and as usual feel free to reach out to us th...2023-08-1236 minThe Lenko ShowThe Lenko Show Ep65 - How to Peak at The Right TimeSend us a textYo!This show is a special one because I am able to announce that I am part of the Great Britain squad for the game against France AND I am a Captain for the second time.I'm flying solo in this episode talking through how to manage your training to be able to perform at the moment when it's required most. I also answer some of the questions I was asked on an Instagram Q and A earlier this week which includes advice for my younger self, m...2023-08-0443 minThe Lenko ShowThe Lenko Show Ep64 - Why Should You Warm Up Before Training and Games!Send us a textYo! Hello and welcome back for another episode, in this one we speak about the 10 major benefits to warming up pre-training and performance. It must be said that not everyone has the same requirements for a warm up and we do go into how different people should warm up and what might change. For instance the differences between young and old, generally mobile and active people vs sedentary desk workers and even how the time of year and the seasons may affect your warm up. All in all...2023-07-2839 minThe Lenko ShowThe Lenko Show Ep63 - Finding Our Fitness Path: Mistakes, Experimentation, and the Road to ResultsSend us a textWelcome to Episode 63 of The Lenko Show, where we embark on a reflective journey with special guest Chris as we delve into our experiences when we first started training. Join us as we candidly discuss the mistakes we made, the mental challenges we faced, and how we coped with a lack of guidance. We share the transformative power of finding our own way, experimenting, and overcoming roadblocks. However, our parting advice to listeners is to seek out someone who has achieved the results you desire and follow their proven blueprint. 2023-07-2147 minThe Lenko ShowThe Lenko Show Ep62 - Empowering Youth through Quality Coaching: Bridging Opportunity Gaps in Schools with Clark GardenerSend us a textIn Episode 62 of The Lenko Show, we have a thought-provoking conversation with Coach Clark Gardener, founder of 28 Fit. Join us as we explore the critical role of dedicated coaches in schools and the significance of early sports engagement for children. Delve into the issue of unequal opportunities in sports due to varying school funding and hear Clark's firsthand experience working in a coaching company affected by funding cuts. We also discuss the importance of having visionary headteachers who trust sports and coaching staff to deliver high-quality sessions without interference. Tune in to gain...2023-07-1458 minThe Lenko ShowThe Lenko Show Ep61 - The Impact of Sports & Parental Responsibility with Elena KkamaSend us a textIn Episode 61 of The Lenko Show, we have a special guest, Elena Kkama, joining us for an insightful conversation. Elena, a teacher, active parent to three sporty kids, and a senior leadership team member in a high school, shares her expertise on the importance of sports for children. Join us as we delve into the profound influence of sports on child development, the power of having active parents as role models, and the art of managing multiple responsibilities. Prepare to be inspired as Elena reveals her secrets to juggling it all. Tune in...2023-07-071h 11The Lenko ShowThe Lenko Show Ep60 - 10 Lessons Learned From Elite Performers, Ben BergeronSend us a textWelcome to this week's episode of The Lenko Show, where we dive into the invaluable wisdom shared by renowned coach Ben Bergeron. Join us as we explore the 10 lessons learned from elite athletes, curated by Bergeron himself. From mindset and discipline to resilience and goal setting, we unravel the secrets to achieving greatness in sports and life. Gain exclusive insights into the world of high-performance athletes and discover how to apply these lessons to your own journey. Whether you're an athlete or simply seeking inspiration, this episode is a must-listen. Tune in and...2023-06-3049 minThe Lenko ShowThe Lenko Show Ep59 - How To Be Awesome At Anything Part 2Send us a textEpisode 59 of The Lenko Show is here to equip you with the knowledge and strategies to become truly exceptional. Join us as we explore 'How to Be Awesome At Anything Part 2' and delve into the five fundamental aspects that pave the way to elite performance. From studying experts and understanding their patterns and behaviors to embracing energy, consistency, self-improvement, and the power of purpose, we leave no stone unturned. Discover the art of goal setting and how it creates a powerful push-and-pull effect that fuels your progress. Tune in and embark on...2023-06-2341 minThe Lenko ShowThe Lenko Show Ep58 - Wiring Your Success Blueprint: Pt1 - VisualizationSend us a textEpisode 58 of The Lenko Show is here to revolutionize your path to success! Join us as we delve into the remarkable techniques of visualization. Discover how visualization rewires your brain for optimal performance by bridging the gap between imagination and reality. Learn the art of relaxation, clarity, sensory engagement, emotional intensity, and repetition to create a powerful mental blueprint for achieving your goals. Explore the practical applications of anchoring, state breaks, and physiological triggers for transforming your mindset. Get ready to be awesome at anything you set you...2023-05-2648 minThe Lenko ShowThe Lenko Show Ep57 - Unlocking Your Speed Potential: Training Smarter Not HarderSend us a textJoin us this week on The Lenko Show as we tackle the common pitfalls of speed training and reveal the secrets to training smarter, not harder. In this inspiring episode, we discuss how athletes can easily fall into the trap of inefficient training methods and how to avoid them. From optimizing fast speed work to mastering slow work and technical positioning, we provide practical strategies to unlock your speed potential. Tune in for an entertaining and informative discussion that will revolutionize your approach to sports performance training.Support the show2023-05-191h 22