Kieran Liddle - Optimal Performance Training

Kieran Liddle - Optimal Performance Training 🔥 I help Hyrox athletes stuck in the injury cycle hit PBs
🧠 Train hard without constant ni**les & setbacks
📩 DM “SYSTEM” for your race plan

You're training your endurance completely wrong and it's causing your injuries.A lot of Hyrox athletes think the only wa...
06/06/2026

You're training your endurance completely wrong and it's causing your injuries.

A lot of Hyrox athletes think the only way to build endurance is to log endless, low intensity running miles or survive random high intensity metcons until they drop.

But when your legs completely lock up on the lunges or you're reduced to a slow shuffle after the sled push, that isn't a cardio engine failure.

That's a muscular endurance failure.

To build muscles that can tolerate extreme fatigue without throwing your running mechanics out the window and causing an overuse injury, you have to programme with intent.

Stop guessing your training variables and calling random sweat loops progress.

Save this post to reference when you're setting up your next conditioning block.

05/06/2026

Your Hyrox programme's just a random sweat generator.

It's so easy to write a random, high intensity workout that leaves an athlete completely ruined on the floor.

What takes actual skill is designing a phased race system that pushes your threshold and builds strength whilst making sure you wake up on Monday morning fully recovered and ready to execute again.

If you're following a template that treats your training volume like a CrossFit class with a bit of running added on, you're running directly into a wall.

Stop trying to outwork a generic plan off pure willpower.

Real coaching looks at structured load management, phased progression blocks and individual injury profiles.

Send this to an athlete who's tired of being broken by generic templates.

Total rest is making your injury worse.When you completely remove all physical demand from a ni**le, you aren't healing ...
04/06/2026

Total rest is making your injury worse.

When you completely remove all physical demand from a ni**le, you aren't healing it.

You're just hiding from it.

Total rest de-conditions the tissue and the pain might temporarily fade, but the moment you return to the same running volume, the exact same issue flares up because you didn't fix the underlying problem.

Stop completely avoiding movement and find the weight or volume you can move relatively pain free.

Save this post so you have a roadmap the next time your body throws a warning sign at you.

03/06/2026

Your obsession with racing constantly is keeping you injured.

The endless cycle of racing every 6 weeks is the fastest way to guarantee a performance plateau.

When your calendar's structured purely around recovering from the last race and tapering for the next one, you leave zero space to actually improve.

Real progression requires time away from the start line.

You need uninterrupted training phases to:

• Move your aerobic threshold
• Correct deep mechanical errors in your running stride
• Rebuild joint tissue capacity without the threat of a looming race

If you want a different result next season, stop panic booking events and commit to a true developmental block.

Send this to a friend who needs to stop registering for races and start building an actual engine.

Lifting to failure is why your running pace is stuck.If you're finishing your lower body strength sessions with your qua...
02/06/2026

Lifting to failure is why your running pace is stuck.

If you're finishing your lower body strength sessions with your quads completely destoryed, you're treating Hyrox programming like a bodybuilding split.

You might be adding a fraction of strength, but you’re stacking so much residual fatigue that your upcoming running sessions are already compromised before you've even stepped foot on the track.

You're massively increasing your risk of an overuse injury.

In the Hyrox space, lifting has a clear job description:

âś… Build joint stability to tolerate running impact
âś… Remove structural weak links and imbalances
âś… Increase power and force output per stride.

Cap your primary compound sets with 2–3 reps in reserve.

Leave the gym feeling powerful, not broken.

Save this post to reference when setting up your training blocks this week.

01/06/2026

Your compromised running workouts are making you slower.

Coming out of a heavy station with your legs feeling like cement blocks is a given in Hyrox.

Shuffling through a run with broken posture, a collapsed stride and zero breathing control is a choice.

That's exactly how tendonitis and knee injuries are born.

When you force volume while your running mechanics are completely compromised, you aren’t building fitness.

You're just teaching yourself exactly how to run slow, heavy and inefficiently.

If that's you, next time you exit a station, use the 200m rule.

Intentionally back off your target pace.

Focus on bring your heart rate out of the red, re-establish your stride and recycle the waste product from your legs.

Once control is regained, you can accelerate back to race pace.

The goal isn't to just survive the fatigue

It's to maintain movement efficiency when everything in your body's telling you to collapse.

Share this if it's the exact reminder your training partner needs to hear before your next compromised running day.

It’s week 1 with Shaun and the results are massive.The objective of this first phase was simple.Gather performance data ...
30/05/2026

It’s week 1 with Shaun and the results are massive.

The objective of this first phase was simple.

Gather performance data while keeping Shaun's lower back and calves completely protected.

Shaun didn't just meet that objective. He smashed it.

This week, despite managing some specific lower limb load and structural limitations, he hit a 5K PB and managed over 25K of total running volume.

When I asked him on his weekly check-in form what he was most proud of, this was his response:

“Few fast sessions, minimal pain, zero injury.”

That right there is the gold standard for coaching.

Putting an athlete in a position to not only run, but run with minimal pain and hit PBs.

We’ve built early momentum and gathered the necessary data to map out his exact pacing for week 2.

This is what a disciplined build looks like and we're just getting started.

29/05/2026

You've trained hard.

You've followed Hyrox programmes.

You've tried what feels like everything.

Still stuck. Still plateaued. Still dealing with the same injuries and setbacks.

This is the point most people never get past.

Where it feels like nothing works.

And instead of changing the approach, they change nothing and expect better.

The Optimal Performance Race System gives you something better.

A foundation you can actually trust.

DM "SYSTEM" if this is your line in the sand.

28/05/2026

Conventional deadlifts are completely ruining your Hyrox race splits and stretching more won't fix it.

When your lower back feels tight and achy, most Hyrox athletes assume they just need to stretch more, buy a massage gun or do more mobility.

But the real culprit isn’t a lack of stretching.

It’s forcing conventional deadlifts into an already packed training week.

When you stack heavy conventional pulling on top of high running volume and heavy sled pushes, your lower back never recovers.

The upgrade:

1) Trap Bar Deadlift: Keeps your torso upright, dramatically reduces strain on your back and builds the hip and leg strength needed for the sleds and farmers.

2) Sumo Deadlift: Allows your hips to sit closer to the weight and completely saves your lower back for tomorrow's running session.

Stop guessing your training structure and trying to outwork poor programming.

đź“Ś Save this post to structure your next lower body session or share it with a Hyrox athlete who needs to drop the conventional pulls.

27/05/2026

You’ve had accountability.

You’ve had motivational messages.

You’ve had people telling you to “stay consistent”.

And yet…

You still end up stuck in the same injury cycle.

Why?

Because if the plan underneath you is broken, no amount of motivation can fix it.

A lot of Hyrox athletes don’t need more accountability.

They need structure.

That’s what The Optimal Performance Race System is.

Not a pep talk.

A step by step setup that removes decision fatigue and delivers results.

DM "SYSTEM" and I’ll show you how it works.

Address

PureGym, Unit 7A, Fort Kinnaird, Newcraighall Road
Edinburgh
EH153RD

Opening Hours

Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm
Saturday 6am - 6pm

Telephone

+447988227507

Website

Alerts

Be the first to know and let us send you an email when Kieran Liddle - Optimal Performance Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Kieran Liddle - Optimal Performance Training:

Shortcuts

Share

Category