Hamstring injuries are one of the most common problems in football, and most players just repeat the same cycle.

Pull it, rest it, come back, do it again.

Or they spend the whole season never fully trusting their hamstrings to open up into a sprint.

In this episode, Nathan breaks down the real reasons hamstring injuries happen to footballers and what you can actually do to reduce the risk.

What’s covered:

• Why the biggest cause isn’t just weakness - it’s spikes in demand, and what that actually means
• How to build hamstring capacity through long-length strength work (seated curls, RDLs, Nordics)
• The bridge from gym to pitch - hamstring switches, tantrums, plyometrics, and hill sprints
• Why sprinting is the king of all hamstring exercises and how to keep top-end speed exposure in your week
• Load management - why doing too much on the wrong days is as big a problem as doing too little
• Why hamstring injuries are more common in the last 15 minutes of each half (and what to do about it)

Nathan also shares the story of Andre - a winger who went from not trusting his hamstring at all to not even thinking about it on the pitch.

Note: this is not medical advice. If you have a recurring hamstring issue, get it looked at by a physio.

🎙️ Follow Nathan on Instagram @nathanminhas - DM him if you’re not sure which bit applies to your situation.

Approaching 30 and with over ten years of non-league football behind him, Nathan Minhas gets personal in this episode - sharing five things he wishes he’d known earlier in his career that would have saved him years of frustration, bench time, and making the same mistakes.

These aren’t generic tips. They come from real moments, tough seasons, bad managers, loan spells that didn’t work out, and times where Nathan genuinely questioned whether he wanted to keep playing.

In this episode you’ll hear about:

• Why your reputation doesn’t travel with you the way you think it does - and why you have to earn the right at every single level
• The things most players in and out of the team get wrong when it comes to building a manager’s trust
• Why accepting recurring niggles as “just football” quietly ends careers early
• The fear of making mistakes that made Nathan go into hiding against better opposition and the reframe that changed it
• Why building yourself as a person outside of football makes you a better player on the pitch

If you’re a non-league or semi-pro footballer at any stage of your career, you’ll relate to at least one of these.

🎙️ PRFM To Win Podcast | Nathan Minhas - Performance Coach & Semi-Pro Footballer
📲 DM Nathan on Instagram @nathanminhas

Most football players handle two game weeks completely wrong.

they either shut everything down or go through the motions in the gym with zero intensity. Both approaches quietly erode your physical qualities across the season.

In this episode, Nathan Minhas breaks down exactly how to train through Tuesday-Saturday weeks depending on your situation.

whether you're playing 90 minutes, getting inconsistent minutes, or barely featuring at all.

You'll learn:

• Why doing nothing for nearly half the season is a slow decline in strength, power and performance
• The difference between a proper training stimulus and being too cautious (and why the second one is actually worse than resting)
• The one principle that underpins every smart two-game week: never stack two high output days back to back
• Three specific weekly splits: one for each type of playing situation, that you can apply straight away
• Why the less game time you're getting, the more dedicated work you need to do outside of it

If you're hitting January still feeling sharp while others have fallen off, this is a big part of why.

🎙️ PRFM To Win Podcast | Performance Coach & Semi-Pro Footballer Nathan Minhas
📲 DM Nathan on Instagram @nathanminhas for help finding your split

You feel fine all week, you're managing your load., you're doing everything right.

Then match day comes and you're a yard off and you can't figure out why.

In this episode of the PRFM To Win Podcast, we break down one of the most common and frustrating hidden traps in in-season load management ,plyometrics.

How they create just as much fatigue as strength work, sometimes more, but without the soreness and heavy legs that tell you you've overdone it. And exactly what to do about it.

You'll discover why plyometrics are so easy to overdo in-season ,and why you won't feel it until it's too late.
You'll learn why explosive movements fatigue your nervous system in a way that doesn't show up as soreness or heavy legs, but absolutely shows up on match day.
You'll find out the two key principles for structuring and sequencing plyometrics properly across your week so you stay explosive without accumulating hidden fatigue.
You'll understand the difference between intensive and extensive plyometrics and which ones can sit closer to game day.
You'll learn how to stop surviving the season on empty and start arriving at competition feeling sharp, fresh and ready to perform at your peak.

Most athletes either destroy their legs in season and can't move on game days, or avoid leg training completely and start picking up niggles by month three, but there's a better way.

In this episode of the PRFM To Win Podcast, we break down exactly how to approach lower body training in season so you can maintain and even build strength without it working against your sport.

Three common traps, three fixes, and a clear framework you can apply this week.

You'll discover why poor scheduling is the number one reason your legs feel heavy on match day, and the exact window to put your most taxing lower body work.
You'll learn the difference between volume and intensity, and why keeping volume low but intensity high is the key to building strength without destroying your recovery.
You'll find out why going to failure in season is creating fatigue you can't recover from, and the simple rule that fixes it immediately.
You'll understand what the minimum effective dose actually means for an athlete in season, and how to find the right amount for your body.
You'll learn how to stop surviving the season and start improving through it.

Most athletes lower their training volume in season to stay fresh and that's the right call.

But there's one part of that advice nobody talks about, and it could be the exact reason your performance feels inconsistent on match day.

In this episode of the PRFM To Win Podcast, we break down why feeling slow off the mark, stuck in second gear, or like your body isn't responding the way your brain wants it to - isn't a fitness problem. It's an exposure problem. And there's a big difference between the two.

You'll discover why lowering your volume in season without considering intensity can leave you underprepared for what competition actually demands.
You'll learn why sprinting, sharpness and explosiveness rely on your nervous system - and why that quality fades faster than most athletes expect without regular exposure to it.
You'll find out why this isn't just about being at a low intensity club - and how not starting regularly, small injuries, or time off all create the same problem.
You'll understand the difference between training happening and the right qualities being trained - and why most athletes never ask themselves which one they're actually doing.
You'll learn how to take responsibility for your own match day preparation rather than relying on club training to have you covered.

Most athletes push through pain and hope it disappears. This episode is the honest truth about what happens when you do.

In this episode of the PRFM To Win Podcast, I share the full story of my Achilles problems, from the first signs something was wrong, to scoring hat tricks barely able to walk, to finally getting the right help after years of damage.

A raw, personal account with four lessons every athlete needs to hear before an injury forces them to learn the hard way.

You'll discover why ignoring a niggle for weeks or months creates a compound effect that's far harder to fix than addressing it early.
You'll learn why jumping into plyometrics, speed work or any new training without structure is one of the biggest causes of overuse injury.
You'll find out why getting one opinion and hoping for the best isn't enough and how to actually take control of your own recovery.
You'll understand why strength work needs to be in your routine all year round, and how it protects your joints, tendons and tissues from the inside out.

Most athletes are training hard, eating well and doing everything they think is right, but their performance still isn't improving.

The problem isn't lack of talent, effort or the quality their own training.

In this episode of the PRFM To Win Podcast, we break down the real reason most athletes never see meaningful results in their sport - and why consistency over the long term is the single biggest factor separating athletes who improve from those who stay stuck.

You'll discover why most athletes quit just before they're about to see the results they've been working for.
You'll learn what consistently good actually means - and why just showing up isn't enough.
You'll find out why measuring progress week to week is keeping you emotionally stuck and how to look at it differently.
You'll understand what it means to play the long game urgently - and why the best athletes in the world still do the basics after twenty years.
You'll get three honest questions to run through right now that will tell you exactly why your performance isn't where you want it to be.