From the open road to the podium.
This isn't a trend I picked up, it's how I actually train. The approach came from figuring out how to make strength and endurance genuinely work together.
Why hybrid performance
Most people treat the gym, running and cycling as separate plans that quietly work against each other. They stall, burn out, or drop one. The value is making them pull in the same direction: lifting that supports your engine, and conditioning that doesn't cost you your strength.
That might mean building toward a triathlon without losing the lifts you've worked hard for, adding running or cycling on top of an established strength routine, or a genuine even split between the two. Whatever the mix, your plan should be built around what you're actually training for, not a generic template stretched to fit.
For the day-to-day training, I post on Instagram. For the longer write-ups on how and why, it's the blog.
The events behind the approach.
My background
I'm Louis, and my background is in strength and powerlifting at a competitive, world-level standard, alongside bodybuilding and hypertrophy work for size and structure. That's expanded into endurance, cycling, triathlon and BJJ, with the same structured approach applied throughout. Building training tools and systems has been a long-running interest alongside the competing itself.
Achievements
- 3rd place, 2022 BDFPA World Championships
- 20+ powerlifting competitions
- BJJ Welsh Open 2026
- 350km charity ride
- Olympic-distance triathlon
Structured over random. Capable over quick.
Structure beats random
A plan with clear progression beats a pile of good sessions with no direction.
Performance over quick fixes
I build something that lasts and compounds, not a six-week sprint you can't repeat.
Strength and endurance can coexist
Done in the right order and dose, lifting and conditioning support each other instead of competing.
Train the human, not the spreadsheet
Sessions adapt to fatigue, schedule and life, the plan serves you, not the other way around.
Build long-term capability
The goal is a body that can lift heavy, go long, and keep showing up for years.