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Wilko’s left boot 🏉

You’ve probably heard of ‘marginal gains,’


The concept first hit the mainstream when England won the 2003 Rugby World Cup under Sir Clive Woodward.

Sir Clive looked beyond all the big blocks of performance -- training, nutrition, and so on, and went DEEP.

He got players to do very minor things that on the surface, seemed pointless.

For example, he asked everyone to be 10 minutes early at EVERY meeting.

He assigned each squad member their own spot in the dressing room.

And at halftime in the World Cup Final against Australia, he made sure every player had clean kit.



But these improvements, as minor as they may be, made the tiniest positive difference.

And when added together, those marginal gains turned into big gains.

Gains that helped England (and more specifically, Jonny Wilkinson’s left boot,) create one of the most memorable moments in sporting history.

See, when you’re already at the very top of your sport, marginal gains can be the difference between finishing in the pack or on the podium.

Or finishing second or third … And grabbing the win.

This is something we’re big on at Brownlee Fitness.

Of course, not everybody needs to worry about marginal gains.

If you’re new to the sport, then consistency and enjoyment are the biggest factors.

But if you’ve been training and competing for a few years, and have everything else dialled in, you might be asking - “What’s next?”

Since 2014, Al and Jonny have been working with the performance testing centre at Leeds Beckett university.

The staff there have been helping the lads get their marginal gains.

And now they’re opening their doors to help you, too.

If you want to take advantage of exclusive access solely for Brownlee Fitness clients and email subscribers, simply click here to schedule your session.

Through their state-of-the-art equipment and world class coaches, the guys at the Leeds centre can provide:


In-depth body analysis, assessing your body fat percentage and muscle mass levels, so you know exactly what you need to work on.

Incredibly high-tech DXA scanning, providing precise and detailed measurements of bone density and body composition. 

Biological running analysis, to help you become more proficient and efficient (and reduce injury risk.)

Expert insights on heat acclimation, which is a MUST if you’re gearing up for an event in warmer climates. 

Cardiac screening to ensure you’re in tip-top condition, and the old ticker is going to keep serving you well through those big efforts.

Plus a whole lot more.

If it’s good enough for the Brownlee brothers, it’s good enough for all of us.

So if you’re looking for your own ‘marginal gains,’ or you’re simply intrigued to see how you can get even more detailed with your training, performance, and mindset …


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