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.

I talked myself out of this session about 15 times.Running Bristol 10km next weekend.Been putting in two runs a week con...
01/05/2026

I talked myself out of this session about 15 times.

Running Bristol 10km next weekend.

Been putting in two runs a week consistently, intervals on the treadmill mostly, which is mentally easier. Set the pace, hold on, done.

This week I couldn’t get to the gym. Options were: run around a windy field, or push it to later in the week.

The resistance I felt just because the setup was different? Embarrassing, honestly.

But here’s the thing, I still fall into the same trap.

Optimal or nothing.

If the conditions aren’t right, the brain looks for an exit.

Done beat perfect today. It’ll beat it tomorrow too.

30/04/2026

Mobility doesn’t need its own session.

Pick 1-2 accessory exercises that load through a big range of motion. Progress range before you chase load or reps.

Good for building muscle. Good for building mobility. No extra time in the gym.

Bang for buck training 💪🏼

Follow for more ways to train smarter around a busy life.

29/04/2026

Anatomy, biomechanics, moment arms, resistance profiles… I love geeking out on it and finding ways to make training as efficient as possible….

But I’m always going to pick something less optimal if I enjoy it a lot more, as I’ll probably get better results from showing up more often and pushing harder.

Absolute pleasure coaching everyone at through the bodyweight workshop.I always leave these events buzzing.The level th...
26/04/2026

Absolute pleasure coaching everyone at through the bodyweight workshop.

I always leave these events buzzing.

The level these guys train at as standard is incredible, massive kudos to Nathan and the coaching team at Target for that.

Even starting from a strong base, it’s awesome watching different movements click as the day unfolds.

One of the best things in coaching is seeing people achieve things they didn’t think they were capable of.

The competing pressures of being a provider and being present is hard, not just for those who’s self-employed. Make sure...
25/04/2026

The competing pressures of being a provider and being present is hard, not just for those who’s self-employed.

Make sure you are looking after yourself as well 🙏🏼

Most men over 35 are still running a training playbook that was never built for them.Most guys aren’t struggling through...
24/04/2026

Most men over 35 are still running a training playbook that was never built for them.

Most guys aren’t struggling through lack of effort.

The effort is there, but it’s misdirected. 

You’ve been told that you need to do more than you actually do. 

Years of training 4-6x per week and having no way to adjust that and still make progress.

This just fuels the all-or-nothing cycle. 

Because that either breaks you, or you can’t stick to it. 

And every time you restart you’re in a worst position.

At Project Performance, the goal is simple, a training system that fits your life, builds across years, and never asks you to choose between progress and everything else that matters.

Feel like an athlete in your head, and in your body.

DM me the word “Project” if this resonates

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.

Address

Bristol

Website

https://linktr.ee/tommorgan

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