PPT Performance

Went out this morning to run 10k..

Bumped into who is an ultra runner, prepping for 100km in the Sahara 🌵
Says he’s doing 14km “easy” at 5:30 pace…

My first thought?
No chance.

Then I thought…
Why not? What’s the worst that can happen?

We got started.
5km in and I wanted to stop
7km and definitely wanted to stop 😂
12.5km where I stopped last week… I genuinely nearly quit again

But this time was different.

Running next to someone operating at a completely different level
(113 bpm vs my 175 bpm 😅)
forced me to find more.

And I finished the 14km.

I ended with a max hr of 197😂. I thought I was pretty fit but I’ve got a lot of work to do.

Lesson:
Your environment dictates your output.

Surround yourself with people who are ahead of you, pushing you, raising your standard…

Or stay where you are.

If you want to go further than you think you can…
you need someone who won’t let you stop when it gets uncomfortable.

📩 Message me if you’re ready to level up

Went out for a simple 10km…

Bumped into who is an ultra runner, prepping for 100km in the Sahara 🌵
Says he’s doing 14km “easy” at 5:30 pace…

My first thought?
No chance.

Then I thought…
Why not? What’s the worst that can happen?

We got started.
5km in — wanted to stop
7km — definitely wanted to stop 😂
12.5km — where I stopped last week… nearly quit again

But this time was different.

Running next to someone operating at a completely different level
(113 bpm vs my 175 bpm 😅)
forced me to find more.

And I finished the 14km.

I ended with a max hr of 197😂. I thought I was pretty fit but I’ve got a lot of work to do.

Lesson:
Your environment dictates your output.

Surround yourself with people who are ahead of you, pushing you, raising your standard…

Or stay where you are.

If you want to go further than you think you can…
you need someone who won’t let you stop when it gets uncomfortable.

📩 Message me if you’re ready to level up

Want to get faster? It’s not just about running.

Speed is a physical quality that needs to be trained properly.

Most athletes try to improve their speed by just doing more sprints… but if you’re missing the foundations, you’ll hit a wall.

To truly improve speed you need to develop:

Strength – the ability to produce force into the ground
Max velocity exposure – actually sprinting regularly
Horizontal force production – crucial for acceleration
Hip strength and mobility - to improve stride power
Improve mechanics - for more efficient running power

When these qualities are trained together, that’s when athletes start to see real improvements in acceleration and top speed.

If you want to know exactly how to structure your training to get faster, comment SPEED below for my free speed starter pack or DM me and I’ll show you how to apply it. ⚡️

Upper body power is a missing piece for many athletes.

It’s not just about being strong, it’s about how fast you can produce force.

Developing upper body power allows you to win your duels on the pitch, dominate your position and allows efficient force transfer through the whole body.

If you can’t express strength quickly… it won’t transfer to sport.

8 Upper Body Power Exercises Every Athlete Should Be Using:

1️⃣ Bridge Med Ball Wall Throw
2️⃣ Inverted Row Switch
3️⃣ Prone Bridge Med Ball Throw
4️⃣ Split Stance Rotational Med Ball Slam
5️⃣ Band Assisted Plyometric Push Up
6️⃣ Hinged Med Ball Chest Push
7️⃣ Rotational Med Ball Throw
8️⃣ Pull Up Switch

Train explosively. Move with intent. Produce force fast.

👇 If you want me to show you exactly how to apply these into your programme for real performance carryover, comment “POWER” below.