Paul Wordley Personal Training

Age is a poor excuse for not getting results when we have the most readily available information and convenience we’ve ever had!

No nonsense of what “better structure” actually means.

You DON’T need loads of volume to progress.

Most people can make very good progress with:
2-4 good lifting sessions
5-10 hard sets per muscle weekly

You do NOT need 6 brutal sessions or double days.
Recovery matters more than people think.

You don’t get fitter, stronger or faster DURING training.
You improve AFTER training.

Feeling fu**ed or sweating loads doesn’t mean productive.

Sleep
Stress
Nutrition
Fatigue
All massively impact progress

That’s why smashing legs, intervals and padel 4 days in a row usually ends with

Poor sessions
Constant fatigue
Niggles or injury

Minimal effective dose beats perfection

Build momentum first
Build habits first
THEN build volume

Can’t stick to 5 gym sessions?
Start with 3

Can’t do 60 min runs consistently?
Start with 20-30 mins

Can’t track calories perfectly?
Start with protein, steps and better meal choices.

Build around YOUR life first

THEN optimise later

“Optimal” is useless if you can’t sustain it.

Good structure reduces friction
Less decisions
Less motivation needed
Less chance of falling off

Start easier
Build consistency
Push gradually

DM “Structure” if you want help building this around your life.

Become that person you want to be.

Follow their habits and the life they live
Make small actionable changes to start
Just start
Build proof by doing what they do.

1st proper run on the new block
Hilly one 3x3km 2 min rest.

Time to push another block 🫡

There’s no perfect hybrid split.

It’s just about getting the best possible results whilst managing training and recovery properly.

Most people trying to combine running and lifting make the mistake of training like:

A runner only
OR
A Full bodybuilder/powerlifter

At the same time.

That usually just leads to constantly tired legs, slower progress, poor recovery and eventually niggles/injuries.

An example hybrid week could look like:

MON — Hard (priority session)
TUE — Easier recovery/aerobic work
WED — Moderate strength session
THU — Easy or rest
FRI — Hard session
SAT — Easy aerobic/sport
SUN — Rest

Simple some may be better even having just 1 hard session a week starting easier then building is the goal.

Your harder sessions should actually have enough recovery around them so you can improve as much as possible

Running Priority Example

MON — Hard intervals/tempo
TUE — Upper body strength
WED — Zone 2/recovery
THU — Lower body strength
FRI — Recovery/easy aerobic
SAT — Hard run or compromised Hyrox-style session
SUN — Rest

Why?
Because running is the priority.

So you want fresher legs going INTO the harder runs rather than carrying loads of fatigue into them.

Lifting Lower strength Priority Example

MON — Hard (Lower body strength)
TUE — Easy run/aerobic
WED — Moderate (Upper body strength)
THU — Recovery/rest
FRI — easy/moderate (Full body strength)
SAT — Moderate conditioning/run
SUN — Rest

Why?
Because strength progression is the priority.

So you want fresher legs for your bigger lifts.

You can absolutely improve both together.

You just can’t train both like they are the ONLY goal at the same time.

If you want help structuring your week to:

knock minutes off your runs
add kilos to your lifts
and drop body fat whilst doing it

DM me your current split + your goal and I’ll show you where you can probably improve your structure and recovery.

This is such a common thing I see a lot. People smashing a goal then just reverting back to old habits and not pushing themselves.

Constantly being able to push and challenge yourself is the reward.

You do need sometimes to take a break and recharge but setting that new exciting goal should be what you push to keep those good habits!

You ever struggled post Goal and felt completely flat?

Downtime 🧘‍♂️🏃🐩

Don’t make the mistakes I did, if you actually want to get quicker and stay pain free.

The biggest mistake I made while running

I had a good plan.
I hired a good coach.

But I thought I could push more for quicker and better results

So I

Pushed every runs set paces and targets
Added more on top with reps and intervals
Trained 4x a week lifting
Spin classes
Walked 2 hours a day just to work and back
Competed in Hyrox sessions every week

Most people think More = better. Right?

Wrong. Especially the way I did it

I was getting quicker every week to start
Feeling strong all round
Pushing hard quickly

But it was short lived

6 week fast improvements
THEN
6 months out.

Calf tendon injury.
Couldn’t run for 6 months.
The most common running injuries are overuse

I ignored all the signs and signals
Tightness
Niggles
Paces feeling harder
Fatigue building

I thought push through no pain, no gain

Thinking it would go away, It didn’t instead I just ruined myself for 6 months

Your body always gives you signals.

Ignore them and it will eventually catch up usually weeks or months later not days

What to AVOID!

Stick to your set paces only push if you consistently hit intervals comfortably
Adding more volume on top only do this as small increases not more than 5/10%
No proper recovery just going until you break
Ignoring pain, your body is telling you to sort it

What Works

Doing the right volume
Adjusting intensity when needed
Actually following the plan
Prioritising recovery

Finished this 90 days

No calf issues ✅
Improvements in other fitness✅
Got quicker✅
Got leaner✅
Got stronger✅

Adaptations and improvements come from recovery. If you bury yourself it has an end point, only continuously push hard if your recovery is excellent and you can handle it not at the start!

Ready to get quicker, pain free whilst getting leaner and stronger?
Stop wasting more time and feel fu***ng fantastic.
📩

If you are fed up of hating how you look in clothes and pictures!

Feel fu**ed going up the stairs too quick.

& Want to lift more than a pint or tv remote

DM the word list to get yourself on the priority list to get 4 weeks free coaching that helped me achieve all these results in 90 days which you can 2!