The Lenko Show

Send us Fan Mail This episode stemmed from a question I was recently asked on one of my school visits where a young man was looking for guidance on how he could become a professional footballer.  Obviously, I can't claim to know all the answers and success is never guaranteed but in the short amount of time I had with him, I did my best. This episode is the more detailed and in depth version....

Send a text In this episode we kick things off with pure football chaos! A fiery Brazilian cup final that exploded into red cards and madness, and a brutal Spurs moment in the Champions League vs Atletico Madrid  But the real theme of this episode is toughness. As Chris predicted he was right... I did forget something from the Ultra Run.. So I link it with today's episode and why being “hard”...

Send us Fan Mail This episode covers the final lap of the Brecon Beacons Ultra where we part ways and our races well and truly differ.  The Biltong website I mention at the start of the episode is:  This is Biltong- Biltong, Droewors, Bites and Blare UK I can confirm after eating everything.. its absolutely excellent and I will be buying more! Dig in and help yourselves! This episode features the...

Send us Fan Mail This is it! Race on! Continuing from the previous episode, we depart from the start line on to the 26mile course to complete 2 laps and climb a few mountains.  There were plenty of ups and downs along the way, false summits, wrong directions (more than one occasion) and various other mishaps but it was one hell of an adventure and it's fair to say we both had very, very diffe...

Send us Fan Mail In this episode we talk through our build up to the Brecon Beacons 50 mile Ultra event in November 2025 which included both Cribyn and the infamous pen y fan.  The prep was interesting because we are in no way Ultra Endurance Specialists, in fact it is at the opposite end of the spectrum to what we know and not only that but it didn't go to plan. Far from it! Enjoy! Support t...

Send us Fan Mail In part 2 of my chat with AK we explore even more around his process, goal setting, training and what he is aiming for next season and beyond.  Find out what his main focus is each day and what the process looks like.  There is a ton of useful advice in here for anyone wanting to progress themselves and push to the next level of their career.  Support the show Thanks for listening...

Send us Fan Mail In this episode I sit down with former team mate Arthur Kingdom who has lit up the ELF in his Rookie year and been part of a huge transformation for the Prague Lions this past season.  We explore his rookie season and HOW they managed to create a strong winning culture, inspiring energy, confidence and how they fired up that spark and belief to WIN.  AK talks through his journey u...

Send us Fan Mail In this episode I'm joined by Alex Wort who I have had the pleasure of getting to know via The Manchester Titans.  Alex has been coming down and helping the team with some dedicated speed work which has massively benefitted the team and I wanted to sit down with him and delve deeper into his experience as a coach and his time as an athlete to find out what drives him and moti...

Send us Fan Mail In a previous episode (132) we talked about how you could set up your own home gym starting with a relatively low amount and what you could buy in which order to train the way you want to train or to supplement the way you train and add a little extra.  Well.. we don't just say these things, we actively do them!  Today Alex will be talking you through what he has done to his...

Send us Fan Mail When have you ever had an argument with a judge or a referee for them to turn around and say 'yes, you're right I shall change my decision'.  I've rarely experienced it, maybe once or twice in my time playing have I genuinely corrected or swayed a referee and it's the kind of thing head coaches and players are ALWAYS aiming to do in every single game.  So...

Send us Fan Mail Chris is standing on the beech looking into the Atlantic contemplating what the day ahead is truly going to have in store for him.  1 practice lap of the swim and a little bit of familiarization of the promenade is the only real exposure he's had to the grueling course that lies ahead! The task in front of him truly is like nothing else he has EVER experienced, let's div...

Send us Fan Mail Here we go! This is part 1 of making Chris re-live his gruelling Iron Man adventure.  Just a few weeks ago Chris went off to Lanzarote to complete one of the Worlds Toughest Iron Man Events in Lanzarote all off the back of ~12 weeks of training building up to the event where he had numerous obstacles to overcome... Such as... never having done a triathlon OR swam in open water.  T...

Send us Fan Mail Is the way you train holding you back? It's possible! I understand what it' like as an athlete, you want to improve everything all at once and it needed to happen yesterday.  The clock is always ticking and people are catching up or pulling away (perceptively). But sticking to the principle of progressive overload and using a bit of patience could be the best way to maxi...

Send us Fan Mail Hello and welcome to The Lenko Show in this episode we are checking in a little bit more with performance nutrition.  Earlier in the week before this we held a nutrition coaching session for our clients and this was all about eating like an athlete and managing your nutrition with a more serious mindset.  There are a significant number of people training who are not fueling approp...

Send us Fan Mail Pulling no punches, first off we aren't medical professionals and we are not dishing out medical advice so please don't hop on our backs about that. We spend the main chunk of this episode talking through a Q and A I had with a Dr on Instagram about the effects of Ozempic.  Underlying fact of the matter is that the benefits by far outweigh the risks and there is a lot of...

Send us Fan Mail Hi there and welcome to The Lenko Show! In this episode we plot and scheme how you can go about setting yourself up to train in your home environment focusing first on the essentials and the smaller bits of kit which are very affordable and offer the most versatility.  We then push that onwards and upwards to look at the bigger stuff which offers 2 strategies... if you're sav...

Send us Fan Mail Hello and welcome to the Lenko Show! In this episode we pick through some seriously bad opinions which seem to circulate the fitness industry.. This was fun! We start with a little update on Chris' Iron Man Training and then we get stuck into the nitty gritty! Thanks for listening!  Enjoy. Support the show Thanks for listening We are proudly sponsored by dryrobe, for outdoor...

Send us Fan Mail Welcome to The Lenko Show! In this episode I sit down with my good friend, fellow coach and business mentor Matt Robinson! Join us for this in depth chat where we talk through a wide variety of topics as mentioned in the title, in addition we cover AI and the incredibly useful business tool 'Fitness OS' which Matt is developing to help business owners develop their busin...

Send us Fan Mail Welcome to The Lenko Show, the Health and Performance Podcast where nothing is off limits.  In today's episode we discuss 8 common mental challenges that athletes face and put them through the filter of our own experiences as players and coaches to piece together what you can do to confront these negative limiting beliefs.  Enjoy The Show! Support the show Thanks for listenin...

Send us Fan Mail I would like to start this one by saying that during this episode I share an invite to our monthly Elite Performance call where we will be going through go setting and breaking through to the process of creating new habits to achieve the results you truly desire.  The reason we are doing this is because the new year is normally a pretty good refresh point and everyone comes into i...

Send us Fan Mail Yo! In this episode we follow on from discussing our top 3's in Nutrition to our top 3's in training looking at specific exercise preferences for particular goals whether it's training for speed, our preferred sets and rep schemes, if we could only do 3 exercises ever again what would we do and much more.... If you're curious and want more of an insight into ho...

Send us Fan Mail This is a bit of a more chilled out one today, we thought about doing this just for a bit of fun so please don't mistake our answers for any typical habits and maybe try not to judge us too harshly as people! We are brainstorming and picking out our top 3's in food related categories, some of which will give you a useful path to follow in terms of best snacks (sensible c...

Send us Fan Mail This is a key ingredient for high performing humans (as far as we're concerned).  If you want to have success, on the pitch, at work or in your personal life then here are our 5 top tips for practicing self awareness. We also talk through a bit of an assessment of ourselves such as; - Our strengths and weaknesses - How we take feedback / respond - Tracking of our own thoughts...

Send us Fan Mail Yo! In this episode we talk about the adjustments you need to make with your training due to the changing weather conditions.  We break this down to suit you whether you are in-season, off season, training for team / contact sports OR training for endurance sports! There are a principles which carry over for each aspect but then there are a few slight subtle changes from situation...

Send us Fan Mail Welcome to The Lenko Show In this episode we discuss; - The Importance and the impact of confidence - Our own experiences of confidence including times where we were NOT confident and moments we were supremely confident.  - How we built and developed our confidence  AND - How we build confidence in our clients and athletes.  It really is a cornerstone of performance and it's...