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joeyleeham

@joeyleeham

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💻 | Fitness Professional @holmesplacede
👨🏽‍💻 | Coaching - Thai Massage - Personal Training
👇🏽 | Training Programs / Massage

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I am coaching online since 2019.

So if you’re tired of little to no progress, dealing with injuries, or just don’t know where to start/how to keep progressing this is for you and if you know someone who needs this, send them this post.

I wanna see you win and make your goals become a priority.

Shoot me a message and let’s talk about your goals. 📩 taken in Kreuzberg, Berlin, Germany by @joeyleeham

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4 months ago

That kid on the left had no idea where he was going.

Then found physical expression (fitness) and never left it.

This photo isn’t about aesthetics, fitness actually gave me structure on the days I barely had any.

Something to show up for and place to put whatever I was carrying.

The mental side did more for me than the physical ever could.

Most people find that out years in, if they ever find it out at all.

The part I want you to hear: it’s never too late to start the thing. Fitness, new job, different country.

Whatever’s been sitting in the back of your head.

If you feel it, take the step and keep going at it.

The kid on the left would be proud you did.

What’s the one thing you keep putting off? taken in Berlin, Germany by @joeyleeham

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3 months ago

🏁 Berlin 2026 ✅ Pretty happy with the result, big shoutout to @joeyleeham 👊 we had done a sim 3 weeks ago at 1:18 then 1:11 with open weights the Friday before so to pretty much match that time with pro weights was pretty good. Berlin was more than my own race, for me it’s a huge moment as a coach to see so many of my clients and friends compete and take part in the race and to see their work pay off. I am very proud of you all ❤️. Big thanks to @niketraining for having our backs 💪❤️

#hyrox #berlin #race taken in Berlin, Germany by @joeyleeham

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4 months ago

HYROX Training Day ✅⬇️

8min AMRAP per Zone
rest 75s

1. 4:00 BBJ into 4:00 WB
2. 4:00 ski into 4:00 row
3. 4:00 Run into 4:00 sled push
4. 4:00 WB into 4:00 Run

Pacing is a skill. Instead of going all out in your next session. Try to find a sustainable & repeatable pace. That means if you’re doing 4mins of Wallballs you don’t do 30 unbroken and then drop off and try to do 5-6-7 reps afterwards. You try to pick a number you can hold (8 wallballs) drop it and repeat 8 wallballs for 4 minutes.

I coach people 1:1 online since 2019.
If you feel like your training isn’t working let’s figure out what’s missing and help you get there.

@onyxtraining.de taken in Sayyato MMA Performance Gym by @joeyleeham

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8 days ago

Why would you implement the goblet squat, for example?

For me, in my coaching practice @onyxtraining.de , it’s a fitness monitoring exercise.
It tests your strength endurance in the squat pattern.

There are basically three levels.

Motor control is the air squat.
Can you do it at 30X1 tempo with good technique?

Strength endurance is the goblet squat, 20 rep max at 20X1.
Two seconds down, explosive up, one second at the top.
A kettlebell or dumbbell in the goblet position, and you work up to the heaviest and cleanest you can achieve for 20 reps.

Max contraction is the back squat.
Bodyweight for 1 rep max.

Your front squat in comparison should be at 85% of that back squat number.

So if I onboard someone new into my online coaching, not everyone, but probably a lot of them are going to go through one of these.

The standard for the goblet squat is 60% of your bodyweight for men, 50% for women.

I’m 78-80 kg, so I would want to be at 47 kg for 20 reps.

If you’re way below that, then you know what to work on.
Leg strength, endurance under load, and bracing.

You may ask why would you do that?

You want to live a larger life, compete in fitness events, don’t want to feel weak and vulnerable when you get older, don’t want to be injured etc. the list goes on. Question is what’s your reason for training? That changes the answer of why.

If you want to get closer to your fitness goals and need help shoot me a message and I’ll see if I can help. taken in Berlin, Germany by @joeyleeham

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a month ago

1️⃣ They train slow ( easy aerobic work )

This one feels wrong at first but a lot of elite training is easier.

Zone 2, sometimes nudging zone 3, but nowhere near the pain cave. Easy aerobic work is what builds your engine, more capillaries, stronger heart, better fat use. The base everything else sits on.

Beginners usually do the opposite and push 4 out of 5 sessions/week 85+%.
That leaves them tired all the time and too fatigued to go truly hard when it counts. So the easy work is too hard, and the hard work isn’t hard enough.

2️⃣ Pacing is a skill

The fitter athlete doesn’t always win but the one who is fittest and paces best does.

Go out too hot and you flood your legs with lactate faster than you can clear it. Once that happens, you slow down whether you like it or not. Smart pacing keeps you just under that line so you’ve still got something left at the end.

Watch Dylan Scott at the 2026 Worlds. He came into the final station in 6th, then threw one of the fastest wall ball sets of the night and won the whole thing.

Beginners go out hot, feel unstoppable for 5 minutes, then die on the sled.

3️⃣ Recovery is training

The one people skip or don’t take as serious.
Training is just the stimulus. You don’t get fitter during the session, you get fitter afterward, when your body repairs and adapts to it.

That repair needs two things.

NUTRITION ✅
Especially enough carbs+protein to refuel and rebuild.

SLEEP ✅
Which drives a big part of the recovery, hormones, tissue repair, nervous system reset etc.

ℹ️ Under-eat or under-sleep and you never fully absorb the work you put in.

Skip it and the best program in the world does nothing.

And yes, these athletes do this for a living, so don’t compare yourself to them. But you can still steal what they do right and use it in your own training.

Which of the three are you worst at? Be honest 👇 taken in Tempelhofer Feld by @joeyleeham

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2 months ago

Ok. Next week we start lifting again 👀✅ #weightlifting #athxgames taken in Berlin, Germany by @joeyleeham

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2 months ago

If you are unsure about supplementing get a good test to see what your body actually needs.

There is no one size fits all especially for supplements.

1. Test Booster („increase of testosterone“)
When was the last time you slept 7-8 hours on a weekly average basis? Have done regular strength & endurance training? Kept your stress levels in check? Ate quality food? Drank enough water?

Before grabbing a supplement the basics need to be done.
+ the data on test boosters is not very promising so save your money.

2. BCAAs
If you are hitting your protein numbers, save your money on BCAAs.
If you’re eating a balanced Whole Foods diet with protein on every plate you could rather spend your money elsewhere.

3. Electrolytes
How much sodium do you already consume?

Average sodium (Natrium) intake in the US is about 3400mg/day.
Recommended limit is 2300mg/day.

Electrolyte supplements can have anywhere from 50-1000mg of sodium.

For most people at the gym they are trying to refill a tank that is already full.
Health effect associated with diets high in sodium intake: Increased risk of cardiovascular disease, high blood pressure etc. (source: WHO)

Check with your doctor before adding supplements.

When do they matter?

✅ If you are a salt heavy sweater

✅ long endurance sessions

✅ racing in hot weather etc.

Many should not be taking them so save your money there.

📩 Send this to your friends & training buddy’s or tag them

Shoot me a message if you have any questions! taken in Berlin, Germany by @joeyleeham

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2 months ago

Movement as medicine. taken in Berlin, Germany by @joeyleeham

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2 months ago

The certainty you need to get under that weight trains certain traits inside of you that you don’t get from training with machines or in „too safe“ environments. Life can be stressful and there is so much to learn about yourself when you put yourself in controlled stressful environments.
Like a martial arts class, weightlifting, strength training, interval runs etc. #2019

If you need help working on your strength, fitness and or endurance shoot me a message 📩✅. taken in Kreuzberg, Berlin, Germany by @joeyleeham

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2 months ago

Keep showing up for yourself. taken in Berlin, Germany by @joeyleeham

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2 months ago

I think it’s time again for a couple of weightlifting sessions 🤩✅

Such a beautiful sport and way to train.
You need to be precise, confident and have massive trust in yourself to move the weight. It teaches you so many things if you let it. Training in general can teach you a lot if you pay attention.

If you need help in your training shoot me a message 📩🚀✅ taken in The Frontline Box, Berlin by @joeyleeham

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3 months ago