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Abante Performance & Fitness

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🤝 Transforming Guys Over 25 Into Athletes Again
🏃‍♂️Lose The Weight, Fix Injuries, Feel Great, & Train Smarter
👉DM “APF” For A Free Workout Template

28/08/2026

I think Leo gets it man

26/08/2026

Everyone wants the “secret sauce” but not everyone will want to put the work in.

I say to my guys all the time:

Losing weight is easy

Building muscle is a bit harder

Developing elite athleticism and maintaining it is the hardest

I’m simplifying this and of course there’s always context to each client and situation.

But if you want to be above average athletically as you get older

You better be ready to train hard year round

Not just 2-3 months

Not when life stops being busy

It needs to be who you are in a way

It’s legit your identity

That’s the difference between me and my guys and other people out there

We wake up wanting the smoke lol

We’re not settling for average or just to have fun

We’re too competitive

Sometimes it’s a flaw but it just is what it is

The key is finding the routine and structure that allows you to keep progressing

Food
Training
Lifestyle

And then rinsing it for as long as you can until you need to change it up

Usually it’ll be kids, work, family, etc.

But the goal never changes

Athletic longevity

And IMO, that sets you up for sport and life

Stack the days 🤙

25/08/2026

Coaching, like any business, is a game of two things:

Delivering a great service.

And getting people through the door.

That means sales and marketing matter.

But here’s the bit worth remembering when you’re scrolling Instagram:

Not every good marketer is a good coach.

And equally, not every great coach is a good marketer.

Some of the best coaches I know have almost no social media presence.

No ads. No huge following.

That’s just the reality of the game.

So when comparing coaches, don’t just look at followers, views or how good their content looks.

Ask yourself:

Do I trust this person?

Do I relate to them?

Do they understand where I’m trying to get to?

Can they adapt what they’re doing to me rather than give me a generic plan?

Will they tell me the truth when I don’t want to hear it?

Will they actually push me to become better?

Because there’s so much more to good coaching than putting exercises into a programme.

Programming matters.

Does it meet you where you’re currently at?

Does it account for your goals, training history, schedule, recovery and limitations?

Is it actually progressing you towards something specific?

The same goes for nutrition.

A meal plan doesn’t automatically get you results.

Neither does throwing a bunch of exercises into a programme.

Effective coaching considers the whole picture:

Training.

Nutrition.

Recovery.

Accountability.

Lifestyle.

And most importantly, the individual.

That’s why I think it’s worth comparing the market.

There are cookie cutter programmes.

Highly individualised services.

Different levels of support.

Different price points.

Different people need different things.

Ultimately, I believe good coaching prescribes what the client needs rather than simply selling them what they want.

It’s being able to say:

“Based on where you are, what you want and what you’re dealing with, this is probably what you need to be doing.”

Then you build the training, nutrition, recovery and accountability around making that work.

That’s coaching.

And no, there are no shortcuts.

You still have to put the work in.

23/08/2026

I have friends who are legit athletes, friends who are legitimately athletic, and friends who train like athletes.

Some are a mixture of two. Some are all three.

But in my opinion, there’s a distinction between them.

What do you think?

19/08/2026

For the love of the game right 😅

Credit: .50 🤙

18/08/2026

TRAIN LIKE AN ATHLETE - 4 DAYS A WEEK.

Save this for future reference 🤙

This is one framework we use to rebuild athleticism in guys who havent trained like this since they last played.

Each session runs about 60 minutes.

Warm up. Throws. Jumps. Sprints. Strength. Accessory. Conditioning.

WORKOUT A

Warm up: 5 min dynamic (world greatest stretch, wall slides, single leg balance work, etc.)
Throws: med ball chest pass 3x6
Extensives: Yielding split squat 3x10, Leaps 3x10-12
Jumps: Seated box jump 3x5
Sprints: 4x20m build ups (even if it’s 60% - ease your way back)
Strength: trap bar deadlift 4x5
Accessory: split squat 3x8/side, RDL 3x10
Conditioning: sled push 4x20m

WORKOUT B

Warm up: 5 min (band pull aparts, push up to bird dog, lu raises, etc.)
Throws: rotational med ball throw 3x6/side
Extensives: A skips & B skips x 10 m, Yielding squat jumps x 10
Jumps: standing broad jump 3x3
Sprints: 4x15m hill or resisted sprint
Strength: bench press 4x5
Accessory: DB row 3x10, incline press 3x10
Conditioning: rower 4-6x20 sec on 40 sec off

WORKOUT C

Warm up: 5 min (lateral shuffle, hip openers, agility footwork, etc.)
Throws: overhead med ball slam 3x6
Jumps: lateral bound 3x5/side
Max Jumps: 4x1-2 penultimates at 60% (ease back in focus on mechanics)
Strength: back squat 4x5
Accessory: bulgarian split squat 3x8/side, hamstring curl 3x12
Conditioning: sled drag 4x20m

WORKOUT D

Warm up: 5 min (scap pulls, thoracic rotations, isometrics, etc.)
Throws: med ball scoop toss 3x6
Extensives: Leaps 3x10
Jumps: Altitude landings 3x3-5
Sprint or Jump: 4x20m sprint or 4x1 max jump - 60% or more depending on the person
Strength: pull up or lat pulldown 4x6
Accessory: face pull 3x12, farmer carry 3x30m
Conditioning: bike sprints 6x15 sec on 45 sec off

Run this for 6 weeks and progress load or reps once technique is clean.

This is exactly what we build out for every new APF member, just tailored to your numbers and your history based on your testing, your audit, and our onboarding protocol.

Comment APF if you want access to other free templates and resources.

17/08/2026

TRAIN LIKE AN ATHLETE - 4 DAYS A WEEK.

Save this for future reference 🤙

This is the one framework we use to rebuild athleticism in guys who havent trained like this since they last played.

Each session runs about 60 minutes.

Warm up. Throws. Jumps. Sprints. Strength. Accessory. Conditioning.

WORKOUT A

Warm up: 5 min dynamic (world greatest stretch, wall slides, single leg balance work, etc.)
Throws: med ball chest pass 3x6
Extensives: Yielding split squat 3x10, Leaps 3x10-12
Jumps: Seated box jump 3x5
Sprints: 4x20m build ups (even if it’s 60% - ease your way back)
Strength: trap bar deadlift 4x5
Accessory: split squat 3x8/side, RDL 3x10
Conditioning: sled push 4x20m

WORKOUT B

Warm up: 5 min (band pull aparts, push up to bird dog, lu raises, etc.)
Throws: rotational med ball throw 3x6/side
Extensives: A skips & B skips x 10 m, Yielding squat jumps x 10
Jumps: standing broad jump 3x3
Sprints: 4x15m hill or resisted sprint
Strength: bench press 4x5
Accessory: DB row 3x10, incline press 3x10
Conditioning: rower 4-6x20 sec on 40 sec off

WORKOUT C

Warm up: 5 min (lateral shuffle, hip openers, agility footwork, etc.)
Throws: overhead med ball slam 3x6
Jumps: lateral bound 3x5/side
Max Jumps: 4x1-2 penultimates at 60% (ease back in focus on mechanics)
Strength: back squat 4x5
Accessory: bulgarian split squat 3x8/side, hamstring curl 3x12
Conditioning: sled drag 4x20m

WORKOUT D

Warm up: 5 min (scap pulls, thoracic rotations, isometrics, etc.)
Throws: med ball scoop toss 3x6
Extensives: Leaps 3x10
Jumps: Altitude landings 3x3-5
Sprint or Jump: 4x20m sprint or 4x1 max jump - 60% or more depending on the person
Strength: pull up or lat pulldown 4x6
Accessory: face pull 3x12, farmer carry 3x30m
Conditioning: bike sprints 6x15 sec on 45 sec off

Run this for 6 weeks and progress load or reps once technique is clean.

This is exactly what we build out for every new APF member, just tailored to your numbers and your history based on your testing, your audit, and our onboarding protocol.

Comment APF if you want access to other free templates and resources.

14/08/2026

No offence John

Address

Leeds

Opening Hours

Monday	8am - 8pm
Tuesday	8am - 8pm
Wednesday	8am - 8pm
Thursday	9am - 8pm
Friday	6am - 8pm

Telephone

+447983598404

Website

http://www.abanteperformance.com/

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