GJP Elite

Ever catch yourself wondering what happened to that spring in your step?

Or feeling like your athletic capabilities are disappearing right from within you? Sensing it in your stride, your dimming appetite for fast, swift movements in your day to day?

Muscle power declines at a rate of roughly 10% per decade after the age of 30, and today I’m going to show you just how big a game changer adding power and explosive movements to your week can be.

Not only does jump performance have a very high correlation to your top speed running ability (as you can tell by the jump height of one of the fastest people on the planet, Noah Lyles).

But the amount of jump height you are capable of producing also has an extremely high correlation with - you guessed it - life expectancy.

You may have heard myself or other coaches mention the importance of strength training 1000 times, and how many research papers have correlated measures like grip strength with living longer.

But what many people don’t realise is that power is an even better predictive measure than grip strength.

For one study, when using grip strength or muscle power to predict mortality, they used a ‘hazard ratio’ to summarise the risk of death from being ranked in the lowest vs. highest categories for each.

The hazard ratio for strength was 1.62 (men) and 1.71 (women) (Translation - your risk of death increases by 160-170% if you are extremely weak vs. extremely strong), while the hazard ratio for muscle power was 5.88 (men) and 6.9 (women) - a seismic increase which does more than just hint at the importance of this metric.

So how do we go about making this happen and actually becoming faster, and more explosive and powerful?

Check out my newsletter via the link in my story (24hrs) or bio to discover 8 drills for you to mix, match and rotate 1-2 times per week for incredible results.

They say communication is key to a healthy relationship, it’s true - but so is sleep!

We’ve been together 9 years, married nearly 4, and although our love hasn’t changed, our sleep certainly has!

🕕 Past-midnight bedtimes
📱 Phones by the bed
📺 “just one more episode”
🍹 Mid-week cocktail nights
☕️ Post-dinner coffees…

…were the norm for us. It’s fair to say we had minimal respect and awareness of the bad sleep habits that were crushing our moods, performance & productivity.

Over the past 5 years, we’ve gone all in on making good quality sleep a priority - we’ve embedded so many positive changes and we’re here to tell you from both personal experience and professional expertise - it’s time to make sleep a non-negotiable.

As health professionals we are big advocates of quality sleep… whether its about the immediate effects it has on your day-to-day (decision-making, hunger hormones, working memory, mood, etc.) or the longer term effects on longevity and performance - we know the impact it has on your health.

And here’s the kicker - most people have NO idea that chronic sleep restriction is even the cause of these impairments. Research shows that even though these physiological effects exist or get worse, we stop perceiving them - we think we adapt, but we don’t. We just stop noticing.

But it’s not all doom and gloom, there is expert support and guidance waiting for you right here.

Want to be part of the 1 in 5 people in the UK who actually gets proper kip? Then follow and for more support on improving your health and achieving your true potential.

Simple is not the same as easy.

Let’s be absolutely clear about that. But I’m a huge fan of simplicity - especially when it comes to training.

Think about it. There are literally thousands and thousands of different exercises out there. You want to do a squat? You’ve got front squat, back squat, goblet, hack, sumo, zercher, split, rear-foot elevated, and that’s just a few off the top of the head.

You multiply that by all of the different muscle groups and equipment variations in the world (and there’s a lot), and it’s easy to see why people beginning their exercise journey have no idea where to start, and therefore never get going.

So in the spirit of keeping things simple, and guaranteeing effective training (both in and outside of the gym environment), today I’ll be sharing with you:

3 different ‘modes’ for each day to dictate your training intensity

3 different types of conditioning for your cardiovascular system and developing an unstoppable fitness.

3 different rep ranges for strength training to develop versatility and muscles that can ‘do it all’

3 types of muscle contraction that live within your strength training workouts

I’m also going to share with you a matrix table for a typical week of how these this training could play out for you.

So if you want to check out the goods - click the link in my story (first 24hrs) or access the newsletter via the link in my bio.

A few selections from today. The objective? Simply get some work done. Show up. Consistency over intensity.

- Rebuild my squat confidence. 3 wonky reps @ 80% max
- Bench 8 reps @ 70% (slight injury risk so big shoulder activation/stability focus in the warm up)
- Posterior chain: KB Row, Nordics, calves, lower back (not shown)
- Obliques: KB Side crunch & and banded rotation with a ball (not shown)

The back drop prior to this session was:

- a rest day yesterday (Thurs)
- football & sprints (Weds)
- high load/intensity strength (Tues)

Then this weekend it will be:

- mobility drills & rest (Sat)
- distance run (Sun)

Back to 11's ⚽️ next week

Here’s how to build lean muscle in 2026 (and why it should be your top priority)…

1️⃣ Prioritise session cadence/consistency over # sessions / excessive detail
2️⃣ Focus on max bang for your buck (compounds > isolation)
3️⃣ Maximise mechanical tension by progressive overload, training volume, and using eccentric/isometric exercises
4️⃣ Fuel properly for muscle building with carbs, fats & especially protein

Lean muscle mass is one of the biggest levers we can pull to stay strong, capable, confident and healthy for the longest possible time.

I specialise in creating bespoke, simple systems for busy people who don’t have time to revolve their lives around training.

If you’d like to learn more about how you can implement strength training into a busy week, drop me a DM and let’s talk 💪🏽

Here's 6 game-changing mobility moves to transform your strength workouts in under 5 minutes.

Ditch the 10-minute treadmill walk, and instead, throw in these high leverage drills before your next weights session for:

- Better technical ex*****on ✅️
- Heightened muscle activation & engagement 🔥
- Reduced injury risk 🦾
- Improved range of motion and mobility 🧘‍♂️

DM if you need support implementing these drills into your weekly sessions.

There's a whole load of self-loathing going in January.

Whatever you're doing:

Make sure you're doing it for the right reasons.

If you can start in Jan and quit by Feb - guess what?

You can just as easily start again in March my friend 💪🏽

It's a long ride, buckle up.