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PPT Performance

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Athletic Performance Coach
I Help Athletes & High Performers Reach Peak Potential 🥇
1:1 Coaching for Pros and Athletes
Online Programmes for Everyday People
📍 Dubai 🇦🇪 | Online Worldwide

01/09/2026

August 2026 done.

The month and year I turned 30.

It’s mad looking back at the last 10 years and just appreciating everything. From living in different countries to travelling all over the world. Hoping the next 10 is just as good 🙏🏼

28/08/2026

Played 90 minutes? Your priority is recovering and preparing for the next game.

Came off the bench or didn’t get on? You may need extra work to replace the physical demands you missed.

That could mean more high-speed running, sprint exposure, accelerations, decelerations or position specific conditioning.

The same applies in the gym. In-season training isn’t about avoiding strength work, it’s about getting the right dose at the right time.

Your programme should change depending on your match minutes, club training load, recovery and next fixture.

It shouldn’t look exactly the same every week.

If you need a programme built around your football schedule, DM me “SEASON” for more information about PPT Elite.

26/08/2026

Phase update

Moving into a vertical power phase after spending the last block focusing more on horizontal force production.

The goal now is simple: improve how quickly I can produce force upwards.

For the paused variations, I’m adding load and holding the bottom position briefly before jumping. This reduces the contribution from the stretch-shortening cycle and takes away some of the natural “bounce”, forcing me to produce more force from a near-static position.

Different box heights then allow me to change the intent and challenge slightly while keeping the focus on maximal vertical output.

Build force. Produce it fast. 🚀

24FITNESS DUBAI
Privilee UAE

18/08/2026

Match day doesn’t start at kick off. It starts the day before.

Number one. The day before. Prime the legs, don’t drain them. A few fast efforts, then stop.

Number two. Match morning. Carbs in the three hours before kick off, then get moving so you turn up switched on.

Number three. Full time. Protein and carbs before you leave the ground. Recovery starts at the whistle, not the next morning.

That’s it. 3 Steps you should follow around your match days.

Save this so you’ve got it on Saturday.

06/08/2026

Week 2 Sub 20 5km - Lower 2

Would usually use a trap bar however it was being used so went for the conventional deadlift today.

It felt good considering I haven’t done this exercise for a while. Stuck at 130kg 4x5 reps.

Contrast set into triple broad jumps 4x3 (One of the best horizontal force production plyometric exercises)

Moved onto single leg work with some hamstring curls on sliders 3x6 E/S

Prioritising single leg strength and stability at the moment so i hit a barbell RDL 3x8

Again single leg strength and stability is a huge factor in improving your running efficiency so I am hitting some:

eccentric step downs into a knee drive 3x8

Got to protect our lower body so we hit a Tri set to finish up

Tib raises 3x15

Calf raises 3x12

Copenhagen plank 3x30s

05/08/2026

Todays Work

Interval Training - 12x 400m/90s rest

Tough one today in 31 degree heat

Legs still a little sore from Monday’s session but were still moving.

Average pace shown at the end of the vid 🏃🏾‍♂️

04/08/2026

If you are running a lot you need to protect your body or it will give up on you.

These exercises can be used as part of your activation on your lower body days.

My Kms are pushing up week by week so here a 4 exercises I am doing on a weekly basis to help build strength in my knees, ankles and hips.

Banded Elevated TKE’s

3x10 E/S

Bent knee Isometrics with ball squeeze

Banded sprinter Isometric

Bent knee banded sprinter isometric

Week by week adjust the time spent in each position
15s/20s/25s/30s (simple progression)

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