Tom Colwill - Pain & Performance

Tom Colwill - Pain & Performance 💪I help men stop feeling held together with tape, by tackling what they ignore, training like athletes, and dominating in their arena🏟️
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31/08/2026

Want to get better at shooting free throws? You gotta go shoot more free throws.

Want to get better at drawing? Pick up a pencil and draw.

Want to make more sales in your job? Go and have more conversations.

Want to get out of physical pain? Go move more, load more, live more. Your physical state changes when you do.

31/08/2026

If you’re being TREATED more than being TRAINED, then ask why!

30/08/2026

I reckon I will always hate doing cardio.

I never enjoyed it as a kid or teen, and still today, even though I do different forms of it 2-3 times per week, I won't ever tell you I enjoy it.

It's just boring as f*ck to me.

It's no surprise that I enjoyed sprints, sports, and even used to enjoy CrossFit too. The variance in my training and activities is what I felt I needed.

It's why now, when I programme for myself, I make sure I hit a fair amount of markers to keep that variance.

⬆️Plyometrics�🏃‍♂️Sprints�🚀Power development�💪Broad upper and lower strength�🫁Continuous aerobic work (begrudgingly)�⚙️VO2 Max work�🔧Accessories to address what I'm s**t at�🆕New movements to challenge me mentally and physically

Believe it or not, all of this gets done within my week's training. And it's what has led me to believe I've created the best all-round programme going.

4-5 years of trial and error. Playing with different efforts on different days. Combining lifts. Increasing or lowering volume week by week. Recognising what's fatigued so I can swap in something less demanding.

My own training (as selfish as it started) has now got me to the point where I genuinely believe it could be the best programme for others too.

I'd call myself a generalist when it comes to what people need to improve. Because it always comes back to the physical foundations you need to function 90% of the time.

The other 10% is saved for the real specifics: sport, physical challenges, whatever your thing is.

And that's exactly what my programme covers.

The 90% of what you need to live a high-quality, highly capable, painless, limitless life.

It's coming soon 👀

30/08/2026

Movement without training has a ceiling.
Training without movement has a breaking point.
Both together? That’s where the magic happens.

Which one have you realised you’re missing or could do with adding in to your routine? Let me know in the comments 👌

28/08/2026

August has come and gone, and I had written in my spreadsheet that September would be when things would properly get going, once the holidays were out of the way.

Turns out I was wrong.

These amazing people have come into my world and filled me with gratitude and joy that I get to help them overcome what’s annoying the f*ck out of them physically.

And what’s even better for me is how bought in they are to the process, my perspective on how to train the body, and how easy and genuinely enjoyable they are to work with.

From Ohio, to Ireland, to home.

If this is just the start, I can’t wait to see who else comes across my path next 🙏

28/08/2026

How about you squat for what YOU need, and not what coaches who follow limited or singular focused ideologies need you to do?

Especially if your goal is to overcome pain and limitations AND develop proper hip strength.

If you’ve just realised you’ve only ever squatted one way, follow the page for more.

27/08/2026

People be going crazy over food again.

I just choose nutrient-dense options and lower the refined/processed ones.

It just so happens to be red meat and eggs every day, various fruit, a little sourdough, sometimes chicken, often potatoes, sometimes rice or pasta, then a cheeky indulgence once a week, maybe some chocolate/sweets/ice cream too.

Oh, and I don’t count calories. F*ck that.

I didn’t get to the shape I’m in now by measuring every single gram of every macros I’ve eaten over the last 5 years.

I just made good choices, let my body tell me intuitively whether it was hungry or not (usually a sign of where my protein intake or stress levels are at) and trained consistently.

This will be wrong in a lot of nutrition coaches eyes.

But then again, why would I listen to people still pushing advice from the same western nutritional guidelines that are clearly not working anyway?

In the 16+ years I’ve been coaching, I’ve come to realise it always comes back to these 3 key points.Not just 1 or 2 of ...
26/08/2026

In the 16+ years I’ve been coaching, I’ve come to realise it always comes back to these 3 key points.

Not just 1 or 2 of them > ALL 3.

One without the other leaves gaps, and gaps are exactly where pain, limitation, and stagnation live.

Work on all 3 together and everything changes.

How you feel.
How you perform.
How you recover.
How you show up in your life.

That’s not coincidence, that’s just how the system works when you give it what it needs.

25/08/2026

My hinge is better than your hinge.

When I say “other strength movements done wrong” you did hear me right.

No more than 5 minutes to help this individual remove her own back pain that lingered for weeks and a chiropractor couldn’t fix, proves my point.

25/08/2026

More movement range please 👌

The number of people I see NOT pushing their squat to its limits, range-wise, still blows my mind.

It doesn’t have to be super heavy, just enough to force you down into the depths that make you feel a bit vulnerable.

I get it, lifting heavy at 1/4-1/2 depth is really fulfilling, and it still works in regard to building strength.

But if you’ve got a dodgy back, sticky hips, and pain that you can’t quite explain in your lower body, and you cannot squat deep, don’t be surprised!

Go deeper. Build more. Hurt less.

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