Ryan Stirton - Online Coach.

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Dundee, Scotland
Ryan Stirton - Online Coach.

TEAM 9-5 ATHLETE
Coach
Bsc S&C

https://www.team9-5athlete.com/

27/10/2026

I think I’ve cracked it guys 🔋

The one recovery hack that’s been staring us in the face all along.

Stress is stress. Even if you like to tag it “active recovery”

Know when your sauna session, cold plunge or “easy run”

Is actually just more stress.

You say it’s in the aid of recovery or improved fitness, when you’d be better actually just having a day off.

And it’s not because you’re being lazy, it’s because you’re actually better off doing it so you can get more quality in your next session.

Sure there’s probably some of us out there that will be absolutely fine with doing some extra “recovery” work.

But I know for the most part, my clientele need less.

They train all week, work all week, look after kids, have other external stressors to deal with.

So 45 mins on the bike doesn’t become recovery.

It just becomes more stress.

That would have been better spent on a walk with a coffee.

Or *insert your version of a relaxing rest day*

Low central nervous system stimulation - having fun - doing stuff you love to do - relaxing - switching on to something other than your phone, work or training -

That’s the secret to recovery for a lot of you. Not more stuff.

Take it from the final boss of overstimulation 🫱🏻‍🫲🏽😬

26/10/2026

The Sun(Mon)day scaries. 👻

Hit a bad ane Friday, so had to pull back over the weekend and rest.

However, although slower, we still move.

New programme launch incoming.
Loads of new clients being onboarded.
Taper has started for Friday race.
Loads of good food being consumed.
Highlight was Noch Coffee Company
If didn’t already know it, I found this weekend how unbelievable my team are. Thank you guys.

And most importantly looking after Elly Stirton ❤️

Or is she looking after me??

26/10/2026

5 Principles - that helped me build my business, performance and create a better life for my family 👇🏻

I’m just gonna share the 5 most important things I think have been responsible for helping me make the most amount of progress in both business, life and my own performance.

1️⃣ - Early starts.

Yes sorry, this is my first thing. Getting up earlier. Groundbreaking, I know. Throughout the past 5-6 years I’ve got up early, trained, coached or made extra moves with my business, and the other end, I’ve went to sleep earlier, as I’m f**k all use to anyone past 9pm.

This has helped me push on faster and allow me time back for family later.

2️⃣ Reps.

You’ve got to be willing to do more than your competitors. Be that in your career, athletic performance or business. If you don’t do the hard work and long hours, there’s a very good chance someone else is. When you’re building something, it’s reps. This is the part you don’t need to be clever for.

3️⃣ Setting the standard.

If you’re not setting the standard yourself in your own performance, body shape, way you show up, your own education, then why would anyone follow you? Buy from you? Or be inspired by you? The goal of being someone to be looked up to and respected has always been a huge goal for me.

4️⃣ Know your craft inside out.

I’ve spent £1000’s on my own education in programming, coaching, human communication, business, marketing across the years and I’ve never stopped once. If you don’t know your stuff, people will see right through it.

5️⃣ Morals & Be a good person.

It goes without saying. But trying to be a good person. And leave a good opinion of you with absolutely everyone you interact with, has always been a goal of mine. Even if we don’t see eye to eye. But won’t be offended if someone thinks otherwise 😭

🧠 👇🏻

Most of this is centred around business. But it applies to any aspect of life I suppose.

It’s helped me build all the good things that have come in my life.

Have standards.
Work hard.
Be willing to do the boring reps.
Get better than you are, and don’t stop.
And be a good c**t

That’s it.

This is just what�

25/10/2026

It’s been a while.

First solo race in almost a year in Hyrox.

Truthfully I f**ked up my last couple so hid away in the pro doubles as it felt easier to just tag along behind Coach Crightz | Urban performance although it was nothing like easy.

I had a proper purpose to training when I was racing doubles as I always had that pressure of keeping up the standard that Rory was at.

Which isn’t easy as the man is rapid. Which makes me very happy with him being my client 😂

But now it’s time to go for 2 solo races B2B in Birmingham and Milan. And really see what I’m capable of.

From there it’s Glasgow doubles with .findlay_

And potentially 1 more solo if there’s still some work to do.

Then after that, I’ve got a call to make, do I stop pi***ng about and actually go all in again with pushing pro solo.

Or is it something completely different?

I reckon I’ll know for sure after these next two races.

I’m trying to be led by enjoyment just now, opposed to ego and what I think the world around me thinks I should do.

The targets are set. The race pacing/strategy is set.

Excited but pretty nervous for this!

24/10/2026

Garry Taylor with a block absolutely nailed and the reward achieved at the end 👊🏻

PB ✅✅✅

Delighted for Garry, as he put so much hard work into this block and got the reward in the end.

23/10/2026

If you feel triggered by 5 or more you are morally obliged to give this post a like and a share.

Thank you and happy Friday team 👊🏻

22/10/2026

Rory is one of my longest serving clients.

He started his journey with me, rehabbing an injury from football…

He was a man who lived for the weekend. But wanted to make a switch.

He came on a journey with me as I learned my trade, almost from day 1.

And he allowed me to coach him for loads of different goals.

As I really used him as a crash test dummy.

A marathon.
HYROX countless times.
A two day 110km ultra.
Back yard ultra.

And loads more.

Podiums, PB’s and a whole load of experience.

The most notable -

A podium at said two day ultra (his first ultra)
A 1:19 HM.
A first place AG at Glasgow Hyrox.
Two Hyrox WC qualifiers.
A BYU before it was cool.

I wouldn’t be the coach I am without him, he’s been a beacon of what’s possible when you lock in as an athlete, and a source of inspiration for so many people that have signed up with me, and myself too.

And as I’ve got better across the years as a coach, and took Rory through the process of so many different programmes, he’s been sponging, learning, developing his own methodology.

And made the leap last year to decide he would start coaching. And I never doubted once it would happen for him.

As he’s partnered experience, education and absolute grit to make it happen.

And you can now see from the results he’s getting with his clients just how committed he is.

It gives me immense pride to see how well he’s doing now.

Thanks for putting so much faith in me over the years. As an athlete and a coach, there’s still so much to come from him.

21/10/2026

Running 100km a week?

A 36 Min 10km?

In great shape?

Great knowledge around fitness and training?

Why would someone like that need coaching?

Well the athlete I was speaking to on the phone flagged exactly why someone like that might need coaching 👇🏻👇🏻

The more knowledge you gain, the more you create your own biases about what works best for you. What you like, what you don’t like, and you create this belief system about training.

And if you programme yourself, you best believe that your programme gets created around that.

You avoid the things you don’t like.

You do too much of the stuff you do like.

You let emotion take control of decision making.

You push too hard when you shouldn’t.

You skip things when you shouldn’t.

You pick the sparkly fun stuff.

And avoid the boring basics.

And deep down, we all know that probably isn’t what’s best for you.

You can’t read the label from inside the jar my friend.

Your judgement gets clouded.

And that’s why you remove emotion, you remove solo decision making.

And you get out your own way.

The most serious of athletes enter a partnership or a team to challenge their beliefs.

The ones that think they know it all, forfeit the ability to ever learn beyond the confines of their own mind 🫡

20/10/2026

EP 18 - Ross Mathison 👊🏻

Great chat with my client Ross this afternoon.

His journey and story is incredible.

60kg lost and going from a 2hr 44 Min Hyrox to a 1hr 19 min in 2 years!

Listen to his story and how he got there on the 5:32am podcast on Spotify or Apple Podcasts 🫡

Address

16 Ure Street
Dundee
DD1 5JD

Website

https://www.team9-5athlete.com/

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