Lee McDonald Fitness

Lee McDonald Fitness Strength training, rehab, runners S&C,
Olympic lifting & online coaching.
📍 Cosford · Online UK
⬇️ I can help

18/05/2026

2 accessories in nearly every pull-up programme I write 👇

If your pull-ups have stalled, the answer usually isn’t more pull-ups.

These two earn their place:

💪 Half-kneeling single-arm lat pulldown
Kills the strong-side compensation and forces each lat to do its own work. Go light for volume, or load it up for heavy sets of strength.

💪 Straight-arm rope pulldown
Pure accessory, 10-12 reps. Teaches you to initiate the pull from the lat, not the bicep. The bit most people are missing.

Run them twice a week alongside your pulling work. Give it six weeks.

✅ I CAN HELP
Link in bio for 1-to-1 in Cosford or online coaching anywhere in the UK.

Your running keeps getting interrupted. And it’s almost never the running that’s the problem.Runners don’t get injured b...
17/05/2026

Your running keeps getting interrupted. And it’s almost never the running that’s the problem.
Runners don’t get injured because they run too much. They get injured because they’re not strong enough for what they’re asking their body to do.
Eight reasons your running keeps breaking down, and what to do about each one. Hips. Calves. Recovery. Age. The lot.
Half of these are fixed by the strength work most runners aren’t doing. If you’ve been stuck in the cycle of train, injure, rest, repeat, this is where it changes.
Save this one. Send it to a runner who needs it.
I CAN HELP.
Free 15-minute discovery call. Online coaching from £30 a month. Link in bio.

A year ago, Lucie couldn’t run a step.Hip stress fracture. Then a second blow — long-term cartilage loss in the knee cap...
14/05/2026

A year ago, Lucie couldn’t run a step.

Hip stress fracture. Then a second blow — long-term cartilage loss in the knee cap, a weakened quad, painful bone-on-bone. Diagnosis: osteoarthritis and worn-away cartilage.

Most people would’ve stopped here.

We didn’t.

Working alongside her physio — no surgery, no injections — we built strength back patiently, session by session. A year later, Lucie is lifting heavier than she has in five years. Stronger. Healthier. Managing her nutrition, recovery and hard efforts properly.

And she’s running again. In her own words: “I never thought I would run fast(ish) again as a 50+ year old. Now I’m literally back on track — running in circles quite fast.”

If you’re working through an injury, recovery, or a diagnosis you’ve been told to live with — strength training alongside your physio can rebuild more than you think. Patient progressions. Real strength. No rush.

**I CAN HELP.**

🔗 Free 15-minute discovery call — link in bio

📍 Cosford, Shropshire · online across the UK



—

Knee pain after running? I can help.Most runners I see with knee pain don’t have a knee problem.They have a hip problem....
09/05/2026

Knee pain after running? I can help.

Most runners I see with knee pain don’t have a knee problem.
They have a hip problem. Or a calf problem. Or a glute problem.
The knee is just where it shows up.

Strength work — done properly — protects the joints that take
the pounding. It’s not optional. It’s the bit most runners skip.

If you’re running through pain, hoping it goes away, this is your sign.

I can help. DM me or book a free 15-min call (link in bio).

— Lee

04/04/2026

Runners: if you want to stay injury-free and actually get faster, you can’t just run 🏃‍♂️

Here’s what we’re working on 👇

🎯 Video 1 – Ankle & Knee Stability (Hopping)
Building reactive strength, control, and resilience through the lower limb. This is key for absorbing force and reducing injury risk with every stride.

🏋️‍♂️ Video 2 – Barbell Split Squat
Developing single-leg strength, balance, and power. This carries directly over to running efficiency and performance.

💡 Strong runners aren’t just fit… they’re stable, controlled, and powerful.

If you’re only running and skipping this kind of work, you’re leaving performance on the table—and increasing your injury risk.

Want to run better, for longer? Start training smarter.

RunBetter

07/05/2025

Absolutely buzzing — hit a clean PB today!
No jerks, just cleans — short on time but had to see where I was at.

First time going heavy in 7 weeks, and honestly, I wasn’t sure what to expect…
But all those weeks grinding through complexes at 70–80% paid off big.

The bar moved smooth, strong, and snappy. Felt like me again.
Momentum is back — and the road to 140 is ON.

I’ve missed this feeling. Let’s go.

25/04/2025

Today’s Training:
Building strength, skill, confidence, and power.

Barbell Work:
Clean Complex @ 78% of 1RM:
• 1 Clean
• 1 Hang Clean
• 1 Clean
(Complete for 5 sets)

• 4 Front Squats (heavy and clean, 5 sets)
• 2 Jerks (focus on speed under the bar, 5 sets)

Key Focus Points:
• working up the percentage from 76 up to 78%
• Sharp footwork on jerks
• Staying braced and explosive through the front squats
• Consistency in clean positions — every rep counts

Conditioning:
5 Rounds for Time:
• 200m Run (push the pace!)
• 8 Bar Muscle-Ups (smooth and efficient)

Goal: Stay unbroken on the bar muscle-ups if possible. Quick transitions. Keep the gas on through the run.

Today’s Intent:
Move with purpose. Build confidence under the bar. Stay disciplined when you’re tired — that’s where progress lives.

03/03/2025

**📉 Not Every Session is a Win – But Every Session is a Lesson**

Warm-ups felt 🔥, but when it came to the working sets, things didn’t click. Weight wasn’t too high, but the reps were clumsy, movements felt off, and honestly—just out of practice from coaching so much lately.

**This post isn’t about the perfect lifts.** It’s about the process. The off days, the frustrating sessions, the reminder that consistency is what brings progress. **Bad days teach us how to create better ones.**

We keep learning, keep lifting, and keep showing up. 🔥💪

Address

Cosford Park, Long Lane.
Albrighton
TF11 8PJ

Website

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