Ellis Frangos Performance

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Ellis Frangos Performance

I offer 1-2-1, group training and sport massage at my private studio facility.

09/11/2026

Football players are often distracted by the noise of social media workout plans & training for the aesthetics rather than for their performance on the pitch

Having a structure programme built for your performance on the pitch and dialling in on your nutrition will take care of your aesthetics!

You, as a footballer do not need to be doing high volume leg days in the middle of your season as a player!

It comes at a cost…which will cost you your performance and ultimately your place in the squad!

Start training like a football player!

06/11/2026

Hear what my athletes have to say 💬

Isla has been managing an ankle injury over the past few weeks, which has unfortunately kept her off the pitch.

So, we teamed up to find ways she could continue training around her injury, focusing on upper-body strength and working on an area she wouldn’t usually get as much time to prioritise.

Over just a few weeks, Isla made some unreal progress with both her strength and confidence in the gym! 💪

We also incorporated some additional rehab work to help support her return to play, ensuring she was continuing to work towards getting back on the pitch.

An injury doesn’t mean putting all training on hold. It’s about adapting, finding opportunities to improve elsewhere and making the most of the time you have! 👏

05/11/2026

Hear what had to say on the benefits of S&C for their team last year. From game day warm ups, to pitch based and gym based training!

Working with a qualified and experienced S&C coach can deliver your team the upper hand in game day situations and over the course of the season.

We can get you prepped and firing from minute 1 with correct warm ups tailored to the demands of the game, not just endless rondos and shooting drills. Leaving you fired up and ready. Plus reducing the risk of injury!

We can increase your game availability by working on key injury sites through periodisation to ensure you can match the demands of the season without getting yourself hurt!

With increases in strength, fitness, speed and power you’ll learn to dominate the pitch over the full 90 minutes!

*ignore the trim was having a mid life crisis

03/11/2026

🏋️‍♀️ IN-SEASON FULL BODY STRENGTH SESSION ⚡️

The aim in-season? Maintain strength, develop power and stay explosive without compromising performance on the pitch. 💥

A session built around quality reps, high intent and efficient training:

🔹 P – Prep to Lift
🔹 V – Max Velocity
🔹 A – Lower-body strength & plyo
🔹 B – Upper-body strength
🔹 C – Armour building

From pogo jumps and trap bar pulls to split squats and push press, every exercise has a purpose.

The goal isn’t to do more for the sake of it — it’s to do what matters, manage fatigue and keep performing when it counts. 🎯

02/11/2026

Stop overcomplicating speed. 🏃‍♂️💨

You don’t get faster by spending every session doing A-skips, high knees and drills that look athletic.

You get faster by actually SPRINTING FAST.

Drills can have their place, but they’re not a substitute for the thing you’re trying to improve.

If you want to accelerate harder, hit higher top speeds and become more explosive, you need to expose your body to high-quality sprinting, with the right intensity, rest periods and progressive loading.

Train the quality you want to improve.

Less junk volume. More intent. Better ex*****on.

Your training should have a purpose — not just look good on Instagram. 👊

27/10/2026

⚽💪 Fuel performance. Support recovery. Build consistency.

Aim for 1.8–2.2g of protein per kg of bodyweight daily to support muscle repair, training adaptations and performance throughout the season.

Eat well. Recover well. Perform better.

26/10/2026

⚽️ Train for the game, not just the gram. 👀

As a young footballer, your gym sessions should help you become a better player — not just look like one.

💪 Stronger in the challenges.
⚡️ Faster over the first few metres.
🦵 More powerful in your movements.
🛡️ More resilient across the season.

There’s nothing wrong with wanting to look good, but don’t let aesthetics dictate your training when performance is what matters on the pitch.

Build a body that performs, not just one that looks the part.

Train with purpose. Perform with confidence.

23/10/2026

⚡ SPEED IS A SKILL. AND IT NEEDS TO BE TRAINED.

If you want to be quicker on the pitch, it’s not just about running more sprints. It’s about developing the ability to accelerate, hit top speed, and produce high-quality efforts when it matters.

Here’s an example of how I structure a speed session for footballers looking to improve their speed and explosiveness. 👇

🔹 Warm-up: 10–15 minutes of movement prep
🔹 1. Acceleration: 5 × 10m from a split stance — 60s recovery
🔹 2. Linear speed: 5 × 20m sprints — 2 mins recovery
🔹 3. Rolling sprints: 4 reps of a 10m rolling start into a 20m sprint — 3 mins recovery

The goal? QUALITY OVER QUANTITY.

Every rep should have intent. Every sprint should be fast. And your recovery should be long enough to maintain the quality of your output.

Because if you’re training for speed, conditioning yourself to run tired isn’t always the answer.

You need to train the qualities that actually make you faster. ⚡

Footballers: stop leaving your speed to chance. Make it part of your programme.

📩 Want to become a quicker, more explosive player? Get in touch to find out how we can build speed into your training.

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Opening Hours

Monday	09:00 - 21:00
Tuesday	09:00 - 16:00
Wednesday	09:00 - 21:00
Thursday	11:00 - 18:00
Friday	11:00 - 21:00
Saturday	10:00 - 18:00

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