Performance Physique

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Performance Physique Evidence-based coaching and nutrition in Solihull since 2014. New book: Strength & Conditioning for Teenagers (Bloomsbury), out 3 Dec.

Pre-order: linktr.ee/StrengthandConditioningAT At Performance Physique we believe whether you are an athlete or a novice looking to get a little fitter or achieve your dream body, that we can all benefit to training like an athlete to some extent. We use our experience in elite sports combined with almost ten years in health and fitness industry to create a training plan to ensure you reach your goals. Our services are available throughout the Solihull and Birmingham area and are delivered by highly qualified individuals with a BSc in Sports Science from Loughborough, UK Athletics Sprints & Jumps Coach, Nutritional Advisor, Strength & Conditioning Trainee and Published Fitness Columnist!

29/10/2026

Big news. Head Coach Arj has written a book. 📘

Strength & Conditioning for Teenagers is out with Bloomsbury on 3 December.

Too many teenagers are getting their training advice from social media and people who aren’t qualified to give it.

This is the evidence-based guide I wish every young athlete and their parents had: training, nutrition, supplements and mindset, plus a 12-week programme.

Not just for performance sport. For any teen who trains, plays or wants to get stronger.

Pre-order now, link in bio.

bloomsbury

Steve had never done a triathlon in January.On Sunday he finished IRONMAN 70.3 Weymouth in 5:56:28. Sub 6 on debut. 32nd...
24/09/2026

Steve had never done a triathlon in January.

On Sunday he finished IRONMAN 70.3 Weymouth in 5:56:28.

Sub 6 on debut. 32nd of 91 in M45-49.

Every number along the way came from a test.

His 400m swim dropped from 7:25 to 6:49 in four months. Threshold pace from 1:54 to 1:47/100m.

On race day he swam 1.9km of open water at 1:53/100m, just under threshold, exactly where we planned to hold it and all from data pre-summer.

Bike zones were set from FTP testing and anchored to heart rate, because different bikes and apps give different watts.

His indoor bike FTP moved from 152W to 159W on the same device. Whilst another FTP towards the end showed an improvement to 210W! Race day included 1,019m of climbing!!!

Fuelling was trained like any other system. Twelve weeks of gut training took him up to around 80g of carbohydrate per hour.

On race day we held him at 75g. Deliberately. The gut adapts to what you repeatedly ask of it But race day isn’t the day to find the cliff edge.

Most of it went in on the bike. It’s logistically easier to eat and drink there, and the gut tolerates fuel far better on the bike than on the run .

Every chew was taken with water. Chews on their own leave a concentrated load in the stomach that empties more slowly.

Water fixes that.

We picked a primary aid station on the bike and a back-up, for taking on water. His carbohydrate blend was personalised to him.

Nearly six hours. Zero stomach issues.

Then the run. 1:44:35 off the bike. He ran every step and passed 259 athletes, 23 of them in his age group.

A few months earlier he’d finished his first ever triathlon, a sprint, in 1:52:47.

If you’re a strong runner assuming triathlon isn’t for you, the data says otherwise.

DM “TRI” and we’ll talk through what your first 70.3 block would look like.

NEKO recently invited Head Coach Arj in, because of how we already work: test the data, don’t guess.Their preventative...
03/09/2026

NEKO recently invited Head Coach Arj in, because of how we already work: test the data, don’t guess.

Their preventative health scan covers heart rhythm, a full blood panel, metabolic markers and blood pressure at both the arm and the ankle plus 2000 photos examining skin health and inflammation in under an hour followed by a consultation with the Dr.

The heart sound is even recorded using laser technology!

Four markers came back flagged. Blood pressure. Cholesterol. Blood sugar. Heart age.

The whole process was beautifully orchestrated and Arj stated he felt like he was in ‘Severance’.

A welcoming and efficient team, caring practitioners rounded off the smooth and speedy results.

Although most of those results were expected, not all. Nothing compares to the relief and immediate supply of those results from the process.

It came from a full-body scan, and it’s exactly the kind of data most runners chasing a marathon PB never think to check.

Assess, don’t guess applies to more than your VO2 max.

This was about health and this is becoming more and more important as we grow older in a busy and stressful life.

The support of a thorough heart ECG and a derma scan assessing each and every mole and mark on the body is second to none.

When asked if he would do it again, Coach Arj said YES!

Scan gifted by NEKO.

22/08/2026

Footballers Speed & Agility for juniors with Performance Physique.

Summer sessions have been popular.

Tightening up your players for the last bit of pre-season.

Ages 9-16
Next Session: 25th August
Time: 4:30-5:30pm
Fee: £15

Location: Tudor Grange Leisure Centre Athletics Track

Book your spot now, just DM ‘FOOTBALL’

Solihull Half Marathon is back this Sunday! Proud to have so many of our athletes and friends on the start line 💪🏾And on...
08/08/2026

Solihull Half Marathon is back this Sunday! Proud to have so many of our athletes and friends on the start line 💪🏾

And once you’ve crossed the finish line, don’t rush off.

Head to Greens Cocktail Bar just metres from the finish line for The Official Unofficial Solihull Half-Marathon Afterparty.

A FREE pint* for anyone who finishes with a medal.
Plus £3 entry, all proceeds to Acorns Children’s Hospice, with music bingo, a running quiz, live music with loads of prizes!!!

Good luck to everyone taking part, see you at Greens!

03/06/2026

Same athlete. Same coach. Nine minutes faster.

Simon ran 2:53 and 2:54 in 2025 unbelievable times just a month apart! Pretty special off a limited marathon prep and for his first attempts right!

Both times he mentioned muscular fatigue and the onset of calf cramps in his last 10km.

This was a flag for us, two things, insufficient fuelling and extra strength work required.

Simon is very diligent, he told us, my body is a temple. Eating carefully , only healthy foods but this wasn’t designed around the actual demands of marathon performance. There’s a meaningful difference between eating well and fuelling for sport. Evidence-based sports nutrition closed that gap.

For Manchester Coach Arj rebuilt his race week, his race morning, and his in-race strategy from the ground up.

We sat down in front of him and calculated it all.
Manchester Marathon. 2:44:45. 228th overall from 28,077 starters. 11th in his age group from 1,160. First marathon without cramp.

His words after the race, it was a gamechanger.

Nine minutes. Same athlete. Same coach. Different approach to nutrition.

In the reel Coach Arj breaks down what Simon’s training looked like too!

Berlin is next. Sub 2:40 is the target. 🫡

Show Simon some love!

Head Coach Arj Thiruchelvam is back in the building and on track after his paternity leave. Motivation is high. Expect b...
27/05/2026

Head Coach Arj Thiruchelvam is back in the building and on track after his paternity leave.

Motivation is high.

Expect big things for Summer 2026.

30/04/2026

You just ran a marathon.

Here’s what’s actually happening inside your body right now.

The damage doesn’t peak on race day.
It peaks 24 to 48 hours later. That’s why Monday feels worse than Sunday.

Researchers tracked biomarkers in 86 marathon runners and found muscle damage enzymes kept rising after the finish line, not falling.

C-reactive protein an inflammation marker was still significantly elevated 8 days after the race.

Yes that’s right.

Most people think they’re recovered after a few days of rest. You are not, it’s misleading.

A 2025 study from the Boston Marathon found that the majority of runners had elevated markers of kidney stress and gut injury post-race. Most of them felt completely fine during the race. You can feel okay and still be significantly damaged.

Then there’s your immune system. Suppressed for up to 4 weeks after a marathon.

Here’s what to do.

No running, weights or intense exercise for 96 hours minimum.

Week one — walking, swimming, biking only. Week two your first run back should feel embarrassingly easy.

If it doesn’t, you went too soon. Weeks three and four you gradually bring it back!

Break this and you don’t just risk injury now. You risk it in your next training block when your load management is already out of sync.

I wrote the full science breakdown on this back in 2022 it’s on the website, link in bio.

Your recovery is as important as your training.
——
📚 Bernat-Adell et al. (2021). Journal of Strength & Conditioning Research, 35(3), 626–632.
📚 McKenna et al. (2025). Journal of Applied Physiology, 139(5), 1357–1366.

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