Project: Performance coaching

Project: Performance coaching Helping you to create physical freedom now and forever. If you can move well, are strong, lean and healthy everything else you do is enhanced.

I believe in coaching and educating clients to make long term and sustainable changes towards a healthier life. Anyone with a body can be an athlete.

Getting over back pain can be one of the most frustrating processes. When I had a bout last year, it wasn’t even the tra...
14/04/2026

Getting over back pain can be one of the most frustrating processes.

When I had a bout last year, it wasn’t even the training initially that would cause it to flare up. It was sleeping at odd angles with a toddler in bed and carrying the boys or just doing day to day things.

Some things in my control, some things outside.

So let’s focus on what we can control.

Most men go through the same cycle - pain, rest, physio, feel okay, go back to training, something flares up again. Repeat.

The missing piece isn’t more rest or better posture. It’s a proper rebuild.

Three steps:
Restore pain-free range of motion. Get the body moving without fear before you load it.

Rebuild strength through that range. Tissue tolerance drops when you get injured. You have to earn it back progressively.

Layer in reactivity and athleticism. This is what most programmes skip, and it’s why people feel fine in the gym but still don’t trust their body in real life.

Sam followed this process. 12 weeks after he could barely trust his back on a job site, he won a race.

If your body’s holding you back from your work, your sport, or just keeping up with life - DM me “project” and let’s talk.

09/04/2026

Chin up bar and dip station for at home are an excellent investment.

Don’t forget to hit the save button

Here’s a full upper body session from the garden in 40 minutes, sunshine included if you are lucky.

↓ The session:

Serratus work + pull ISOs + deep tier press-up plyos — minimal warm-up, covers the bases - 2 rounds or straight into warm up sets

Chin-ups paired with dips — 3x6, RPE 7, using bar speed to gauge effort

Heavy KB rows — one quality set each side, move on

Seesaw presses + bicep curls — finish with some pump work - 2x10-15

Optional gardening between sets

If you’re short on time, this warm-up structure is worth having — 5-8 minutes and you’re ready to train properly.

This kind of session is worth having in your back pocket. Full upper body, no gym, done before most people have finished scrolling.

Full breakdown in the video. Any questions, drop them below.

07/04/2026

Less time doesn’t mean less progress. It means less waste. Raise the bar, raise your standards.

One hard set beats three half-hearted ones every time.

👉 Share this with someone who thinks they need 2 hours to get a good session in.

Sam came to me as a builder who couldn’t trust his own body to do his job.Back pain had become constant. He was turning ...
06/04/2026

Sam came to me as a builder who couldn’t trust his own body to do his job.

Back pain had become constant. He was turning down work he knew his back couldn’t handle. Some days he wasn’t sure how much longer he could keep going.

He wasn’t looking to get fit. He just needed his body back.

12 weeks later he was laying patios pain-free and won a night trail 5km race - chasing the leader down in the final 500m.

If you’re managing pain instead of fixing it, that’s the problem. The goal isn’t to get through the day. It’s to rebuild the kind of body that handles whatever you throw at it.

That’s what we do.

DM me “project” if you want to talk about what that looks like for you.

04/04/2026

Here’s a full lower body session built around three things: power, strength, and size.

↓ The session:
Deep oscillations + split stance side bends - warm up, get the back moving (mine was wrecked from sharing a bed with a 4 year old) 2 x10-15 each

Deep tier plyos — jumping from deep squat positions. Builds elasticity, landing capacity, and knee resilience in ranges most training ignores - 3-4 x10-15 reps

Max effort jumps — 5 mins to build to best effort for the day

Power cleans — fast, explosive strength - 3-4 x 3 at 60-70%

Deadlift — top set of 5, back-offs with slow eccentrics to keep technique honest. Top set at RPE 7-8, back weight off 15-20% for 2 more sets of 4-6

Split squats through full range — hypertrophy and mobility in one. 2 x 8-10, push close to failure

P-bars — because training should still be fun

If you’ve got any history of knee issues, the deep tier plyos are worth adding in. They build capacity in ranges most training never touches.

Simple session structure, 40+ minutes well spent. A top set plus back-offs is worth stealing if you want to keep progressing without grinding yourself into the ground every session.

03/04/2026

Oh and I forgot to mention the most important point.

[Follow for more content like this]

Bicep curls.

Only joking…but seriously

Jumping, sprinting, throwing - it feels like stuff you did in your 20s. Nobody teaches you how to bring it back. So it quietly disappears from the programme.
That’s a problem.

These three things stay in my clients’ programmes for a reason:

Jumps & plyometrics - power is the first physical quality you lose as you age. If you’re not training it, you’re losing it. Fast. The good news? It responds well to training at any age. You just need to know how to reintroduce it.

Strength work - Muscle is your armour. It protects your joints, keeps your metabolism firing, and makes everything in life easier.

Aerobic work — health, performance, longevity. It delivers all three. A strong engine means more capacity for everything else — in the gym and outside of it.

Depending on the goal of the block, your starting point and how much time you have will depend on the quantities of each.

But these qualities will be trained year round in some form or another.

Pete came to me already training consistently.He wasn’t lazy. He wasn’t uncommitted.He just didn’t have a clear enough p...
02/04/2026

Pete came to me already training consistently.

He wasn’t lazy. He wasn’t uncommitted.

He just didn’t have a clear enough picture of what was actually moving the needle, and what was noise.

4 months later. A 1-year-old at home. A 2-week holiday in the middle of it. And he’s 10kg lighter, 15-20kg stronger on every main lift.

The work was always there. We just pointed it in the right direction.

If you’re putting in the sessions but the results aren’t showing up, that’s not a motivation problem.

DM or comment “PROJECT” and let’s figure out what’s actually getting in the way.

01/04/2026

Most of my guys are used to teams.

Rugby lads.

High performers.

Busy dads.

But as life gets busier, more and more often training becomes… solo.

Garage gym. Headphones. In and out. Ticking the boxes.

That’s not bad, it’s necessary most of the time….

But it’s missing something humans need…

Shared effort. Connection.

That’s why we do in-person days every quarter…

And it’s a cornerstone of what we do…

Want in on the next training day?

DM ‘TEAM’.

19/03/2026

Growing up some of my favourite memories are from playing sports and doing active things outside with my family.

I want to experience this with my boys… for as long as possible.

Train like your best years are ahead of you… for you children, they are.

Comment “project” if you need some help getting back to your best.

Most people don’t struggle with motivation.They struggle knowing how to make training purposeful when time is tight.If y...
16/03/2026

Most people don’t struggle with motivation.

They struggle knowing how to make training purposeful when time is tight.

If you’ve only got 35-40 minutes, every part of the session has to count.

Warm up and power work - Start with some deep tier plyos, then hit 2 x 3-5 max effort jumps

Strength - Build to a top set of 1-5 reps, then back weight off 10-20% for 1-2 more sets of 3-5 reps. Keep reps crisp, and intention to move fast.

Muscle and Mobility - Taking 1-2 accessory movements through big ranges is a great way to build mobility into deeper ranges whilst also building muscle. Aim for 6-12 reps and push close to failure.

A bit of arm work (obviously).

That’s how you keep building a performance body without needing 5 days a week.

Don’t forget to hit that save button 👆

Including some kind of exploration within your training most of the time is essential for long term progression and enjo...
14/03/2026

Including some kind of exploration within your training most of the time is essential for long term progression and enjoyment.

And that’s not to say completely reinventing things all the time.

When time is short, I focus on doubling down on the things that I know allow me to get the biggest bang for buck from a strength and fitness perspective.

But as and when it’s possible, including something that allows me to explore a new skill or modality or way of doing things is in there.

Sometimes something big like a new sport, sometimes just a small element like a slightly different jump variation or 5-10 min block of a bodyweight skill.

It all adds up.

And it all increases enjoyment, building body awareness and physical freedom in the long term.
DM me “Explore” and let’s see what we can do.

13/03/2026

Train like your best years are ahead of you.

Lift.
Jump.
Run.

Most guys are slowing down after 35. My clients are doing the opposite.

DM “project” to find out more

Address

Bristol

Website

https://linktr.ee/tommorgan

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