LENKO - Performance and Coaching

LENKO - Performance and Coaching Sports Performance & Coaching Specialist.

I help athletes develop their strength, speed and ultimately power to maximize their on field performance and remain healthy.

There’s a difference between working hard and training speed.If the goal of the session is to get faster, the reps need ...
15/09/2026

There’s a difference between working hard and training speed.

If the goal of the session is to get faster, the reps need to actually be FAST.

That means you need to be fresh enough to produce high levels of force.

You need enough rest between efforts.

And you need to stop treating every session like the aim is to leave absolutely ruined.

I see athletes turn speed sessions into conditioning sessions all the time.

Sprint.

Short rest.

Sprint again.

Short rest.

Keep going until every rep looks slower than the one before it.

There’s a time and place for repeated sprint work and conditioning.

But if the goal is SPEED, quality matters.

A handful of genuinely fast efforts with proper recovery between them will often give you far more than 20 average ones performed while exhausted.

Don’t judge a speed session by how tired you are afterwards.

Judge it by the quality of the work you produced.

If you want to move fast…

You actually have to practise moving fast.

14/09/2026

Do. Hard. Things.

Training feels good. Everything is clicking.It’s easy to perform when those things line up…Sport doesn’t always give you...
10/09/2026

Training feels good. Everything is clicking.
It’s easy to perform when those things line up…

Sport doesn’t always give you that luxury.

Sometimes you’re tired.

Sometimes you’re losing.

Sometimes you’ve just made a mistake.

Sometimes the referee makes a decision you hate.

Sometimes confidence disappears.

Sometimes there’s pressure and everyone is watching.

That’s when performance gets interesting.

Being physically prepared matters.

Being strong matters.

Being fast matters.

Being fit matters.

But eventually you have to be able to access those qualities when things aren’t going your way.

The best athletes aren’t immune to pressure.

They still get frustrated.

They still make mistakes.

They still have bad moments.

They’re just better at staying in the game when those moments happen.

Don’t judge your performance only by what you can do when everything feels good.

Pay attention to who you become when it doesn’t.

Everyone wants the exciting stuff.The heavy lifts.The speed work.The jumps.The big sessions.The stuff that looks impress...
08/09/2026

Everyone wants the exciting stuff.

The heavy lifts.

The speed work.

The jumps.

The big sessions.

The stuff that looks impressive.

But high level performance is usually built on things that aren’t very exciting at all.

Turning up on time.

Preparing properly.

Doing your warm up properly.

Eating enough.

Sleeping well.

Recovering between sessions.

Doing the exercises you’ve been given rather than the ones you saw someone else doing on Instagram.

Repeating the basics even when you’re bored of them.

That’s the part people tend to skip.

Because it doesn’t feel special.

But the athletes who consistently perform at a high level usually aren’t looking for ways to avoid the basics.

They’re very good at doing them.

Again.

And again.

And again.

Everyone wants elite results.

Start by developing elite standards.

04/09/2026

If you want to be quicker on the pitch, practice this ONE move like your career depends on it…

I get it. You want to be faster. Stronger. More explosive. Fitter. More mobile. You want to put on muscle…You want to i...
03/09/2026

I get it. You want to be faster. Stronger. More explosive. Fitter. More mobile. You want to put on muscle…

You want to improve your conditioning.

And you want it all to happen yesterday.

That ambition isn’t a bad thing.

But trying to attack everything at maximum effort, all at the same time, usually isn’t the best way to get there.

Training needs some direction.

If speed is a priority right now, make it a priority.

If you need to get stronger, give yourself enough time and quality work to actually build strength.

If conditioning is letting you down, address it.

That doesn’t mean everything else disappears.

It means understanding what matters MOST right now.

Then putting enough focus on it to create an actual adaptation.

Athletes sometimes get so worried about losing ground that they keep adding more.

Another session.

Another exercise.

Another physical quality to chase.

Eventually you’ve got a programme trying to do 10 different things…

And none of them particularly well.

You’ve got time.

Pick the biggest rocks.

Train them properly.

Progress them.

Then move on to the next thing.

You don’t need to improve everything this week.

You need to keep improving.

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Manchester

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07702425372

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