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Welcome to the Lenko Show, this episode is all about the benefits of mindfulness and how it can improve your daily life and your athletic performance.
I used to be part of the club that thought mindfulness was nonsense or it was all a bit soft and fruity.
The reality of the situation however is you just need to find the sort of thing that generates a positive response for you. There are numerous ways of practicing mindful and the benefits and the knock on effects are tremendous.Support the show
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Welcome to The Lenko Show in this episode I had the pleasure of being in the company of biomechanics expert Ash Grossmann.
There is a lot loaded into this one and way more that we wanted to discuss.
The main topics we covered were;
- Injuries (causes and rehab)
- Sport specific training vs bodybuilding style training
- Importance of the training environment
- Differences between male and female athletes....!
- The role of fatigue on injury and how to work around it.
- Should you tape your ankles?
And an awful lot more!
You can find Ash
Instagram - ashgrossmann.coach / The_training_stimulus
YouTube - @thetrainingstimulusSupport the show
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@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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This week we are talking Creatine and all the benefits to you and your performance!
In this episode we discuss how creatine supports us in each of these key areas;
Increases Energy AvailabilityEnhances Strength and Power
Promotes Muscle Hypertrophy
Speeds Recovery
Cognitive Benefits
Enjoy the show and let us know your thoughts...Support the show
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To get in touch you can find us on Instagram
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or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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In this episode we are talking about some of the key factors for muscle growth and how many sets you need in order to maximize your gains!
It's one of the fundamental questions facing anyone who has ever picked up a weight. Whether it's a first timer who is terrified of leaving the gym looking like the hulk or the skinny kid who walks in for the first time WANTING to look like the Hulk..
The devil is in the dosage and when it comes to muscle building it can be complicated so we are trying to simplify it down so that you can put it into practice!
We also have a few ideas on some new sports for the Olympics so make sure you stick around for those suggestions as a bit of fun at the end. Let us know if you have any questions.
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Welcome to The Lenko Show!
This episode sadly is centered around an incredibly sad tragedy, the death of Athlete Lazar Djukic at this years CrossFit games is something which has definitely hit the CrossFit community incredibly hard and has prompted a lot of discussion in boxes around the world and amongst our clients.
Although it hasn't been widely reported it's a tragedy which has opened a can of worms and begs the question 'Does your sport care about you?'
The show goes on and it always will.
No matter what, regardless of what you've done in your career, how long you've played, your sport owes you nothing and the show will and must continue.
How do we emotionally deal with the very arbitrary black and white nature of your sport not giving a shit about you?
Listen in to find out more!Support the show
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To get in touch you can find us on Instagram
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Welcome back to the Lenko Show.
In this episode we will be looking back through the Olympics which are currently underway talking through some of our key highlights (not all).
We obviously dip into the Boxing situation regarding the controversy between the 2 athletes previously banned by the IBA but are eligible to compete under the IOC Rules.
We finish up with a look back on the 100m and ask how fast can we possibly run? Has the human race topped out on what is possible...?
Listen in to find out and enjoy..!Support the show
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In this episode we start with some talk about the Olympics including what we've seen so far and what we are looking forward to as the competition progresses.
The main subject of this episode is how to incorporate cardio into your training regime.
We both talk through how we do it and a few options on how you can do it too.
The last part of this episode is a breakdown on how you can structure a training session to target a specific CrossFit WoD and focus on a particular skillset to 'Train' rather than just exercise.Support the show
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To get in touch you can find us on Instagram
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or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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In this episode we take a look at one of the recent Formula 1 Grand Prix Races which really gives us a great chance to observe competitive spirit, team play and internal communications between key players!
We assess Lando Norris and Max Verstappen.
Then I have a superb little recipe for you!
We talk about the importance of needing and being able to have serious grown up adult conversations at the top end of Elite Sport where you can't communicate in a manner that leaves you fearful of upsetting someone.
We discuss the impact that winning has on the optics and how it can easily get toxic when you're losing / not performing.
This is an interesting one with plenty to chew on and think about!Support the show
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Welcome back to the show, in this episode I sit down with Director of Player Personnel at the Great Britain American Football Program Dean Malpass and we cover a lot!
Dean runs a number of successful business and knows what he is doing when it comes to promoting a positive culture and getting attitudes and work ethics right so I'm picking his brains on that.
We go through his time in coaching and working with younger athletes which includes some very useful lessons and insights for youngsters.
Other topics include;
- Confidence vs arrogance
- Leadership and culture
- How to teach leadership as part of an American Football program
&
The big question of how to move Britball forwards!
Enjoy the Show
Link to article referenced by Dean in the show
https://www.theguardian.com/commentisfree/2014/feb/01/super-bowl-socialist-game-nflSupport the show
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England are COOKED.
Starting off with venting our thoughts on the Euros final and the departure of Gareth Southgate, was he a successful England Manager?
We then get down to business with training for raw power and being as explosive as possible with 10 key elements to consider including how to manipulate your training, changing exercises, utilizing different loads and speeds to produce a powerful end result. don't make the mistake most people make when trying to become more explosive!
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Hello and welcome back to the Lenko Show, this episode is an interesting one which has had us racking our brains about why people seemingly hate greatness... (in some cases).
A lot has happened in the past week, Andy Murray has played his last match at Wimbledon, Lewis Hamilton won the British GP, Novak Djokovic was disrespected by the strawberries and cream brigade at Wimbledon (shock) and Jimmy Anderson is playing in his final test match for England after 21 years at the top!
There is a lot to get into so sit back, relax and enjoy the show.Support the show
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@Chris_Lenkowski_performance
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In Ep106 ENGLAND are still in the Euros...!
We start off with the football chat and then move onto how you can / should structure your training week for your sports performance.
In this episode we want to make it as simple as possible for you to be able to maximize your quality on the training pitch and on match days with the balance of still being able to work hard and be effective in the gym.
You should be able to get stronger and faster through the season, the aim is to be in peak condition when the big games and the most important moments roll around and this is one of the steps you can take to make that happen.Support the show
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@Chris_Lenkowski_performance
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Key Takeaways
England's slow tempo, lack of creativity, and players being off the same wavelength is causing poor performancesTop athletes turn up consistently, put in full effort, have good habits/behaviors, are organized, and have specific shared goalsFeedback should be viewed as an opportunity to improve, not taken personallyOnly 1-2% of athletes maintain 100% effort all the timeTopics
England's Struggles
Slow tempo, not creating chances or scoring goalsPlayers not on the same page, moving slowly as a unitPotential reasons: new teammates, players overthinking instead of playing instinctivelyWhat Separates Elite Athletes
Turning up and putting in full effort consistently (98-99% of the time)Having good habits/routines for training, nutrition, sleepBeing organized to free up mental spaceSetting specific goals and sharing them for accountabilityEmbracing Feedback
Feedback highlights areas to improve, it's an opportunity not an insultDon't get defensive, look at the truth in the feedbackThe best respond by solving the issues raisedDeveloping Habits
Have a trigger to start the habitPerform the habit/behaviorRecognize the reward from doing itSupport the show
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Hello and welcome back to the Lenko Show, this episode kicks off with our talk about the start of the Euros and our analysis of England as well as who we think will win the tournament.
Then we delve into the injury Chris experienced as a teenager and the way he was managed through the health system before finally getting the treatment he needed after a lot of hard pushing.
It's not easy to get through an injury especially if you don't know what you're dealing with AND the comeback is always better the faster you get started with the recovery process.
Hopefully this episode helps you out a bit if you're going through a similarly difficult time. It will get better!Support the show
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Hello and welcome back to the podcast this episode is the perfect continuation from the episode we recorded last week about the frailties of success. This weeks episode is one of the key reasons that success is so fragile. Winning margins are tremendously small!
Enjoy the episode and let us know your thoughts!Support the show
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Welcome back to the show, in this episode we are talking about the difficulties that come along with being at the top.
If you want sustained success you need to do everything in your power to make sure certain traits don't creep in. There are very particular things which will pull you down and disrupt your performance as well as absolutely kill any team if left to fester.
All of these are pretty simple and essential for coaches and players to acknowledge to stay on top of them.
We also finish the episode with our 3 key steps to avoiding success slipping away.
Let us know what your thoughts are on this episode, we hope you enjoy listening!Support the show
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Welcome to 101!
This week I sit down with team mate Jack Watson and we talk about the Great Britain program, his process getting to that point and his time with the Titans winning back to back National Titles.
There is loads in this episode such as his biggest mistakes as an athlete, the worst thing a coach / team mate could say to him and what his team mates do / can to to really piss him off.
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Lovely little milestone for us to hit and with this being the 100th episode we are taking a look back at our most listened to episodes so far.
Thank You for supporting us and listening to us on a regular basis, enjoy the show!Support the show
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Welcome back to the podcast, this episode surrounds the key question of how much do you really need to know about why you are doing something.
It's not a simple straight forward answer, ultimately it comes down to coaching and the coach - client / athlete relationship. We do discuss the obvious situation about where explanations should be given AND the situation where the requirements to explain the motives / theory just become pointless and downright tiring as well as having the potential to be disruptive.
If you want to know our strategy for dealing with these situations then you'll have to tune in!
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Yes, the answer is yes!
This episode is centered around a study by Pastor et al 2023 which is a systematic review into the influence of strength training variables on neuromuscular and morphological adaptations in children.
Basically asking the question 'is it safe'? I've always been baffled by the strength world where parents will allow their kids to play high impact collision sports and yet when it comes to their physical training the limit seems to be throwing a beanbag into a hoop. We don't seem to be doing our best job at physically preparing kids to be able to handle themselves and give them the best foundation to be strong and resilient by wrapping them in cotton wool.
We aim to cut through some of the nonsense and assess what the best practice might be for training children and doing it safely. We discuss what we think we did right when growing up and also how we would do things differently if we were given our time again!
There is no advantage to being weak!
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