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In part 2 of my chat with AK we explore even more around his process, goal setting, training and what he is aiming for next season and beyond. 

Find out what his main focus is each day and what the process looks like. 

There is a ton of useful advice in here for anyone wanting to progress themselves and push to the next level of their career. 

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In this episode I sit down with former team mate Arthur Kingdom who has lit up the ELF in his Rookie year and been part of a huge transformation for the Prague Lions this past season. 

We explore his rookie season and HOW they managed to create a strong winning culture, inspiring energy, confidence and how they fired up that spark and belief to WIN. 

AK talks through his journey up to the ELF and some of the key moments in the season and in games. 

This is well worth your time!

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In this episode I'm joined by Alex Wort who I have had the pleasure of getting to know via The Manchester Titans. 

Alex has been coming down and helping the team with some dedicated speed work which has massively benefitted the team and I wanted to sit down with him and delve deeper into his experience as a coach and his time as an athlete to find out what drives him and motivates him to be a better coach and do what he does. 

Enjoy!

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In a previous episode (132) we talked about how you could set up your own home gym starting with a relatively low amount and what you could buy in which order to train the way you want to train or to supplement the way you train and add a little extra. 

Well.. we don't just say these things, we actively do them! 

Today Alex will be talking you through what he has done to his own home gym and further plans for it. 

Enjoy!

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

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When have you ever had an argument with a judge or a referee for them to turn around and say 'yes, you're right I shall change my decision'. 

I've rarely experienced it, maybe once or twice in my time playing have I genuinely corrected or swayed a referee and it's the kind of thing head coaches and players are ALWAYS aiming to do in every single game. 

So why bother arguing? 

This is something we have witnessed with recent Hyrox events and Chris has plenty of experience with judges at fitness competitions. 

In this episode we discuss the ins and outs of judging fitness competitions and what makes things difficult for both the athletes AND the judges!

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

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Chris is standing on the beech looking into the Atlantic contemplating what the day ahead is truly going to have in store for him. 

1 practice lap of the swim and a little bit of familiarization of the promenade is the only real exposure he's had to the grueling course that lies ahead!

The task in front of him truly is like nothing else he has EVER experienced, let's dive into it and explore what Chris was thinking, feeling, regretting and using as motivation to keep on pushing through his Iron Man event. 

Enjoy! 

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

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Here we go! This is part 1 of making Chris re-live his gruelling Iron Man adventure. 

Just a few weeks ago Chris went off to Lanzarote to complete one of the Worlds Toughest Iron Man Events in Lanzarote all off the back of ~12 weeks of training building up to the event where he had numerous obstacles to overcome... Such as... never having done a triathlon OR swam in open water. 

There's a lot going on in this one as we go through the build up and the weeks of training and preparation. 

Enjoy!

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

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Is the way you train holding you back?

It's possible!

I understand what it' like as an athlete, you want to improve everything all at once and it needed to happen yesterday. 

The clock is always ticking and people are catching up or pulling away (perceptively). But sticking to the principle of progressive overload and using a bit of patience could be the best way to maximizing results. 

In this episode we discuss a few strategies around HOW you can structure your training.

Thanks for listening and enjoy the episode!

Support the show

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

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Hello and welcome to The Lenko Show in this episode we are checking in a little bit more with performance nutrition. 

Earlier in the week before this we held a nutrition coaching session for our clients and this was all about eating like an athlete and managing your nutrition with a more serious mindset. 

There are a significant number of people training who are not fueling appropriately for their workouts!

Don't be that athlete! Fuel for your workout and then concentrate your energy on recovering from the workout! 

For reference here is the study

Díaz-Lara J, Reisman E, Botella J, Probert B, Burke LM, Bishop DJ, Lee MJ. Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses. Acta Physiol (Oxf). 2024 Oct;240(10):e14215. doi: 10.1111/apha.14215. Epub 2024 Sep 12. PMID: 39263899.

and here is a direct link on pubmed..

Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses - PubMed

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

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Pulling no punches, first off we aren't medical professionals and we are not dishing out medical advice so please don't hop on our backs about that. We spend the main chunk of this episode talking through a Q and A I had with a Dr on Instagram about the effects of Ozempic. 

Underlying fact of the matter is that the benefits by far outweigh the risks and there is a lot of data available on both sides.

As personal trainers and health professionals our opinion is that no matter what you do to lose weight you will always be better off with coaching and guidance throughout the process and simply taking the drugs without changing your lifestyle is NOT going to serve you well in the long term. 

We also discuss the F1 Unveiling to kick off the episode and then we get into a little bit more of the nitty gritty with regards to nutrition, lifestyle and performance... this is what leads us into our main topic discussing Ozempic.

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.