The Progress Theory

Hello, and welcome to the Progress Theory, where we discuss scientific principles for optimising human performance. I am Dr Phil Price. In this episode, we are joined by Ultra Runner and CEO of Beyond the Ultimate, Kris King. Now, ultra marathons are gaining in popularity. More and more people are looking to push their running performance further than they've ever done before. However, have you ever considered doing an ultra marathon in some of the harshest environments in the world? Well, that's exactly what Beyond the Ultimate offer. Providing ultra marathons in places like the jungle, the desert, and the mountains. And Kris King created these racesSo in this episode, Chris and I discuss exactly what you need to do to prepare for some of the harshest races in the world. In this episode, we discuss:1:30 - Kris King and Beyond the Ultimate5:39 - Different ultra environments13:15 - Ultramarathon personality17:39 - Kris' race and challenge history24:26- Training specificity28:07 - The mindset and physical qualities of successful Ultramarathon runners34:20 - How to prepare for an extreme ultra40:30 - Kris' next challenge43:50 - racing strategies49:46 - Tips for those wanting to do Beyond the UltimateKey topicsUltrarunning and Mental Health: "I think it's partly to do with that, and I don't think it's any, coincidence, or probably, you know, a topic to go too deep too soon, but you know, when you look at the mental health crisis, I don't think that is a coincidence that you have more people on things like antidepressants, more people in therapy than ever before, and there's a rise in a sport that often has a link to people with trauma."Endurance Racing and Professional Success: "we get a lot of successful business people do our races because I think it gives them that same kind of founder, you know, that exciting bit of research, that exciting thing to kind of obsess over and stuff like that."Advancements in Athletic Science: "So I was bringing science into my training, learning all about that, and and and trying to get those extra percentiles out of my performance."Ultramarathon Resilience: "No matter how prepared you are to run a 100 mile is so Adam Kimball, a good mate of mine, is probably one of the best 100 mile races in the world. Like, he loves that distance, and he'll cruise for 60, 70 miles, and then at this kind of, like, final 30, which is mad to say out loud, isn't it? But this is a guy that can 6 minute mile comfortably for 70 miles, and then the race is on. And he has races, of course, where he feels shit, like, shitty at 30 and 40 and stuff, and it's just how it goes. But he is one of those guys that can kind of get into a pain cave and just he has such a positive attitude that he can kind of bring himself through it."Mastering Ultrarunning – Energy and Mindset: "ultrarunning essentially is an energy and is a balancing of energy in the mind."Athlete Training Philosophy: "You would just look at getting the basics right, getting the consistency in, getting all of the things that any athlete needs, good nutrition, good sleep, good support network."Ultrarunning Training Insights: "Even if it's just a one session a week or a quick session, couple of sprints, just to get kind of prep the body for that. You know, one thing that I think all ultrarunners should be is adaptable."Training Intensity for Athletes: "You're there to create an adaptation and and to go hard. So you know you know you've got it right when you turn up to the gym that day and you're kind of dreading it."The Importance of Consistency in Athletic Training: "I think if I'd been consistent through the years of my training, I'd not had this...

Hello and welcome to the Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we are joined again by the legendary Dr. Pak. Now, it was so good to have Dr. Pak back on the show. His last episode was amazing, but this time I wanted to move away from the minimal dose effect research that he's done before and focus more on this new research, which is more around strength and hypertrophy and how we can utilise this information to become as strong as possible and apply this to the deadlift. In this episode, we discuss:0:43 - Introduction 1:50 - What is Kyriakos Grizzly like?8:33 - Minimalist training10:50 - Common traits in super strong athletes12:51 - Expectations on strength gains15:21 - Strength and muscle mass periodisation22:33 - Hypertrophy for deadlift29:42 - Deadlift focused training34:45 - Social media memes and training39:20 - ‘Being Evidence-based' need to do better51:14 - Dr Pak's current research and media projects55:50 - Deadlift recommendationsViral Topic: The Illusion of Strength Standards on Social Media Quote: "A 200 kilo deadlift if you're a lifter is not something that many will regard as impressive. But if you start thinking about your strength in percentiles compared to the average gym gore, if you're not a power lifter, right, then that's a different game."Hypertrophy Training and One RM Specific Work: "So let's say you are far away from a competition, or you have a year where you can work on hypertrophy. I would personally still have some one RM specific work there."The Importance of Hypertrophy for Strength Athletes: "And for strength athletes specifically, I do feel that a lot are guilty of massively mistreating hypertrophy specific work and viewing hypertrophy stuff as obviously there are accessories, but I do feel like calling them accessories sometimes leads to them being treated as like, if it's higher reps and it's a machine based exercise, or it's not like an SPD exercise for power lifters, then, okay, I've done my hypertrophy work regardless of whether it was close to failure, whether it's progressing over time, and so on and so forth."Predicting Deadlift Progress: "But your starting point may be completely different to that of another person, if that makes sense."The impact of body weight gain on strength training: "But when working with somebody and they want to increase their strength, which is almost everyone I work with and nobody has come to me and said, hey, man, too strong over here, I got to get weaker."Powerlifting Progression: "Yes, I want 300, but I am at a place in my lifting career where the deadlift now needs either a lot of focus from me and a lot of dedication, which I have other things going on in my life if I want to get close to that 300."Fitness Myth: "And the more calories would be mostly, it may be placebo to a certain extent, but like, gaining a couple of kilos over a few months means that I am in a calorie surplus, that I am giving myself a bit more, that I am improving my recovery a bit more."Viral Topic: Social Media and Personal Branding Quote: "I am somebody who's not very serious as an individual, I'm serious about the things I do, but as a character, I like to have fun with things and I like to have fun with more, let's say complex or serious topics like scientific studies and stuff."The Importance of Evidence-Based Practice: "But I do think that the clash between the two sides, which are not really sides, is just a result of people wanting to naturally go against something and have this enemy.""Improving Deadlift Strength with Variations and Singles": "Doing one RM specific work in the form of singles, keeping the majority of those with a few reps in reserve, but still having some heavier...

Hello and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. I am Dr. Phil Price. And on today's episode, we are joined by Powerlifter and S&C coach, Rob Palmer. Now, I've known Rob for many, many years and I know he knows a thing or two about getting as strong as possible. He's won many national titles and international titles in Powerlifting and was an S C coach in professional rugby for over 15 years. So I wanted to know a bit more around his processes on getting as strong as possible and see if we can use that to improve our bench press.In this episode, we discuss:0:47 - Introduction7:20 - The importance of a strength culture14:19 - Learning from programming for rugby and powerlifting19:00 - Multifactorial approach to programming22:46 - Common mistakes in strength training25:35 - Variability in strength training & Programming32:27 - Identifying limiters of bench press performance34:01 - Rob's bench press training37:00 - Reflecting on Rob's powerlifting career50:07 - Common mistakes in powerlifting skill55:35 - What is 969 strength?Key FindingsThe Challenges of Professional Sport: "The job in professional sport, you're challenged to make lots and lots and lots of decisions every single day that realistically could have a very negative outcome for the player.""The Value of Strength Training": I still think people don't value strength training as much as they should, because things come in and out of vogue, don't they? So when I first came to the sport, strength training was massive in terms of the thought process of what strength training can do for you. And I'm talking about basic strength training, getting good at deadlifting, getting good at squatting, getting good at being able to bench press, overhead press as much weight as possible, you had this kind of culture.Viral Topic: The Importance of Recovery in RugbyQuote: "In rugby, it's all about the recovery. It's got nothing to do with because the guys who are obviously aerobically really well developed, they're not particularly strong, but they can come in and hit 80% plus, 90% plus. It doesn't seem to affect them the same way that it does the guys who are less fit now, if you take them out of that context, say they get injured and they come out. The guys who are less aerobically developed as soon as they start the weight training. And obviously this is a bit of what you're born with, isn't it?"The Future of Sports Science: "My biggest learnings from rugby are more that kind of truly holistic kind of programming where you have to consider you have an appreciation and consider all the facets of what make an athlete good.""Improving Strength in Training": "Are you applying a stimulus? And is that stimulus great enough to elicit some sort of adaptation as you come back up?"Injury Prevention in Sports Training: "So you do lots of volume and you work on lots of different muscle groups in isolation down here, so you can deal with the amount of stress is greater, although it's not on the higher end of the intensity spectrum.""The Importance of Variation in Strength Training": With the squat you'd use lots of variations, so you get total leg development and it's the same kind of principle. You get total development of all the muscles required to enhance your, in this case, bench press performance. On that isolated muscle side, you get this kind of every single muscle gets developed to its maximal ability or its maximal potential there in isolation. Then you start to strip away, don't you?Periodized Training: "Yeah, it would be the longest phase of all the phases. But within that so one of the key things for me within all...

Hello and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we're joined by sports physiologist, Dr Becky Neal. Have you ever done an obstacle course race such as Spartan or a Tough Mudder? Now think about doing one of those, but at Everest Base Camp. That's exactly what Dr Becky Neal has done. And not only that, she did it as part of a massive research study. So in this episode, we discussed her experiences in the Himalaya and also how her research is helping us understand how people function in high altitude. In this episode, we discuss:0:46 - Introduction2:07 - The world's highest OCR12:28 - The freezing temperatures15:47 - Racing and avoiding mountain sickness26:08 - The results from the world's highest race study30:44 - What could warn us of potential mountain sickness40:02 - future high altitude challenges for research46:41 - Would you climb Mt Everest?FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@therunnerbeanukThe World's Highest OCRFor all our other episodes and to get in touch please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2022 Mentioned in this episode:Podcast Produced By KULT MediaBefore we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today. Kult MediaHMN24 HYDRATEHydrate by HMN24, Hydrate is a fast and effective formula to improve hydration by replacing fluid and body salts after an intense training session or after a long night's sleep. Each sachet contains an optimal ratio of sodium, potassium and magnesium to improve cellular hydration. I highly recommend the citrus flavour, which I always take immediately upon waking. It really sets my day up perfectly. Head to HMN24.com where you can get a month's supply of 30 sachets and use the code PHIL10 at checkout for 10% off. HM_HydrateProgress Theory NewsletterDo you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the latest research and recommendations on how to optimise your performance each week. Head to the show notes and click the link where you can sign up today. https://theprogresstheory.substack.com/ Don't miss out. Substack

Hello, and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. I am Dr. Phil Price, and on today's episode, we are joined by S&C coach and hybrid athlete Jamie Scott. Jamie came to me a few months ago discussing the possibility of him wanting to do a PhD in the area of hybrid training. So I thought, well, this is a perfect opportunity for you to on the show, and we can discuss all of the types of areas that we can look into. So in this episode, we discuss the misconceptions around the interference effect, what kind of factors we need to be really focused on when it comes to hybrid research, and he discusses his own experiences as a hybrid athlete and gives us three tips for our hybrid training. In this episode, we discuss:0.55 - Introduction8:23 - Becoming sub-elite in many sports13:44 - The misinterpretation of the interference effect?27:47 - Where hybrid research needs to go?33:44 - The importance of progressing slowly42:02 - Jamie's Training goals46:31 - What's the hardest hybrid challenge?52:42 - Advice for hybrid trainingKey FindingsSub-Elite Performances and the Management of Time: "When we talk about hybrid approaches and being sub elite, that fascinates me because essentially you have people that are in these kind of mismatched conditions or sub-optimal conditions inherently and they're still performing exceptionally well and being able to kind of spin those plates I think is fascinating. So, yeah, I think that when you have an athlete that is maybe not as appreciated because those performances aren't kind of like world class, you're not going to have someone run like a sub ten second, 100 meters, but let's say someone's able to run like a Sub 11.5 and then it also is able to snatch 130. Then even more divergent than that is be able to run like a Sub free marathon. I think I said it in the post, you probably have one of the very select humans on Earth. And I think that's fascinating to really appreciate that actually from a genetic point of view, but also from the management of time."The Fascinating Question of Human Potential: "I find that very interesting. That's something that we just probably don't know how high that ceiling is."The Impact of Basic Physiological Needs on Performance: "When you look at potentially the reasons for fatigue from a peripheral perspective, from a central perspective, I think even the desire to drink might downregulate your force production, for example, because that's your primary need."The Importance of Physiology in Performance: "And I think Jerome Dempsey spoke about physiological redundancy. So essentially, systems within systems, ultimately, you need to stay alive, and it doesn't really care about your five K time or whatever."Training and Fatigue Management: "And I think that the idea that people in general probably just have to train a bit more, right? We just have to increase, we have to get people out training, have to get people moving. And I think that there's this idea about maybe overdoing it, pushing it or overtraining and managing fatigue."Adaptations and Fatigue Management: "We see that the stronger signal of adaptations get sent, and hence why interval training is so powerful, right? Because by enabling rest, we're enabled to spend more time at high intensity, but the cost of that is more fatigue."The Challenges of Improving Weightlifting and Endurance Sports: "The interesting thing that I probably would say from an anecdotal perspective is that when I have done weightlifting, so I particularly enjoy sort of the snatch stuff, I definitely feel like I have to be very sensible in where I place that session. Because if I have a little bit of fatigue or whatever, I just don't feel like I've got that kind of snap and...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price and in today's episode, we have ex SAS, and now the founder of the Modern Warrior project, Lindsay Bruce.I've been desperate to know what separates those who make into the SAS compared to the rest of us. You hear on social media the importance of leadership, discipline, a fast learner, for example, all of which are important, but you can be a great disciplined leader and still fail SAS selection. Is it physical or all about having the right mindset. And also, can we learn these skills and apply them outside of the military?As always, follow and subscribe for all of our content on Instagram and Youtube. So here is, Lindsey BruceIn this episode, we discuss:1:00 - Introduction05:09 - How to apply for the SAS09:09 - What do you need to complete SAS selection?13:22 - Are you cut from a different cloth?18:14 - The background of SAS soldiers vs Officers24:05 - Developing mindset through exposure28:37 - Is there anything where you've got it or you haven't?34:35 - The phases of selection40:16 - The Physical determinants of SAS selection49:27 - The Modern Warrior Project1:05:26 - Signing up for the Modern Warrior ProjectKey FindingsThe Popularity of Special Forces and TV Shows: "Especially when you're linking that from TV to social media, and obviously recent years popularity with The TV shows that is just growing arms and legs, obviously, you know, which is, you know, going back to Before before all this happened, you had the odd thing that would maybe come out that would be, you know, popular in TV. But it didn't really go to that level of And I think social media has obviously helped catapult that into the, you know, another stratosphere really, which is which is got It's got positives and negatives along with that."The Power of Grit and Determination: "But there is something about every man who gets through that if you just has an extra level of grit, Drive and determination than the next than the next guy."The Drive to Success: "They've got a huge reason to, you know, that when you see a championship level boxer who comes from nothing and to to get to the top, he is the hungry wolf climbing the hill to get to the top."The Importance of Health and Fitness in the Military: "There is so much you can do physically, then the rest of it is down to their mindset and how resilient they are, and what goes on upstairs."The Evolution of Health and Fitness: "So if you look at the that that era and and how that era ended up moving on to later stages of life, a lot of them were like packs of broken biscuits physically later on in life because they don't look after themselves."Finding Purpose in Life: "I went through this period where I just wasn't quite sure what I should be doing. So there was a lot of uncertainty as far as, you know, the question you ask yourself, am I really doing the right thing? You know, I kinda like what I'm doing. Some of the some of the things that I'm doing, I I enjoy, but really is it really serving me in my life to the point where I think that I'm in the right place, doing the right thing. And and the reality was that I wasn't."Helping Men Similar to My Age: "So at the same time, I could see certain problems in the world, from a general perspective of men over a certain age. They were having these common challenges in life. And I thought there was a huge there was a huge calling for helping men similar to my age who I could really relate to and help."Belonging to Something: "And everyone's different. There's a very diverse bunch of people come into the program, but they all have similar common challenges that can be dealt

Hello and welcome to the progress theory, where we discuss scientific principles for optimising human performance. In this episode, we are joined by Hyrox athlete and the host of the Roxlyfe podcast, Greg Williams. Now, Hyrox is a functional fitness event which is gaining massively in popularity. It involves running and functional fitness stations and seems to be very popular with the hybrid, crossfit and running communities. Greg on his Roxlyfe podcast has interviewed many of the elite athletes, so I wanted to speak to him to find out exactly what it takes to reach the elite level of Hyrox.In this episode, we discuss:2:13 - The genesis of the RoxLyfe podcast4:20 - What is Hyrox?11:05 - How Greg Trains for Hyrox13:18 - How much strength do you need?14:27 - transitioning from being a sprinter to Hyrox17:30 - What separates the elites from the rest24:40 - Mindset & pressure is a privilege 31:37 - Importance of structuring your year37:50 - Where to start training for hyrox42:58 - The future of HyroxKey ThoughtsElite Athlete Performance: "I think there's some people that just don't deal with that very well. And the elites of the sport do."Taking Risks in Sport: "You've got to take risks. And like you said, you can convince yourself you're pushing yourself hard, but not going quite as hard as you can."Overcoming Fear in sports: "I think it can be taught or practised. And I think some of it is just like not tying yourself or your happiness to the outcome or the final time or your position."Race data analysis: "Often it's the running, because that's essentially 50% of the race. That is a major factor."Elite Athletes' Season Structure: "I think there's a level of maturity in someone like Hunter and some of the other experienced athletes with how they structure their season."Elite Racing Strategies: "He knows he can probably run one race and qualify, whereas there's others that are trying to get a time in a regular race to qualify for those majors to then try and qualify for the world championships through those majors."Quote: "But certainly running is the critical element for most people in the race. Compromise running, I should say. So getting to a point where they're comfortable with that over that sort of time domain as well, is the most important thing."The Importance of Experience in Endurance Racing: "And there is a huge amount to be said for experience and pacing properly, all that sort of stuff. Most people vastly overestimate their ability in a race."The Global Expansion of Functional Fitness Events: "From a business perspective, it seemingly is continuing to grow rapidly, and I think that's deliberate. I don't know how they're doing profit wise, but I think they're really trying to make an imprint in as many countries as possible."Professionalising a Sport: "They want them to become professional, they want them to be able to get their own sponsorship, and they're facilitating that through a doing quite high quality, in theory, like broadcast and live streams of those elite races."FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@theroxlyfe

Hello and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we're joined by Celtman and Norseman champion Eilidh Prise. Now, extreme triathlons like the Celtman and The Norseman are getting more and more popular, so it's a real privilege to have on The Progress Theory someone that has won both. In this episode, Eilidh discusses how she's incorporated her training into a lifestyle that she absolutely loves and also discusses how she deals with that cold. In this episode, we discuss:0:44 - Introduction 1:57 - Getting into Extreme triathlons08:10 - Changing sporting career12:24 - Training for the Celtman15:15 - Make training fun and part of your lifestyle18:50 - Fitting training around work21:25 - What is the celtman?26:03 - Creativity breeds resilience31:38 - Going for the Celtman for a 3rd time33:30 - Qualifying for the Celtman35:50 - What is the Norseman?39:40 - Training for the Norsman41:30 - Dealing with the cold44:20 - How to qualify for the Norseman46:51 - Make your sport your lifestyleFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@venture_with_ep@Xtri@celtman@norsemanFor all our other episodes and to get in touch please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2022 Mentioned in this episode:HMN24 HYDRATEHydrate by HMN24, Hydrate is a fast and effective formula to improve hydration by replacing fluid and body salts after an intense training session or after a long night's sleep. Each sachet contains an optimal ratio of sodium, potassium and magnesium to improve cellular hydration. I highly recommend the citrus flavour, which I always take immediately upon waking. It really sets my day up perfectly. Head to HMN24.com where you can get a month's supply of 30 sachets and use the code PHIL10 at checkout for 10% off. HM_HydratePodcast Produced By KULT MediaBefore we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today. Kult MediaProgress Theory NewsletterDo you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the...

Hello and welcome to The Progress Theory, where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price, and in today's episode, we have sports physiologist and coach Evan Peikon.Evan is back on the podcast, and this time we're discussing his work with NNOXX, where he is a co-founder. NNOXX is a NIRS device that measures muscle oxygenation and saturation and is the first to ever measure nitric oxide non-invasively. In this episode, we discuss the physiological determinants of hybrid athlete performance and how we can use NNOXX to inform our hybrid training. As always, follow and like The Progress Theory on Instagram and YouTube. So here is Evan PeikonIn this episode, we discuss:0:55 - Introduction2:55 - The importance of writing for learning and creativity11:23 - Evan's Book ‘Paradigm Shift'.14:01 - What is NNOXX?19:46 - The physical determinants of a hybrid/tactical athlete31:15 - Physiological limiters of elite Crossfit Performance 38:02 - Using Data from NNOXX to improve training performance45:15 - Keeping training simple.49:29 - Using NNOXX to guide interval training1:00:2 - The Importance of progressing slowly with Hybrid training1:06:21 - Evan's TrainingFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@evanpeikonOn human PerformanceNNOXXFor all our other episodes and to get in touch please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2022 Mentioned in this episode:HMN24 HYDRATEHydrate by HMN24, Hydrate is a fast and effective formula to improve hydration by replacing fluid and body salts after an intense training session or after a long night's sleep. Each sachet contains an optimal ratio of sodium, potassium and magnesium to improve cellular hydration. I highly recommend the citrus flavour, which I always take immediately upon waking. It really sets my day up perfectly. Head to HMN24.com where you can get a month's supply of 30 sachets and use the code PHIL10 at checkout for 10% off. HM_HydrateProgress Theory NewsletterDo you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the latest research and recommendations on how to optimise your performance each week. Head to the show notes and click the link where you can sign up today. https://theprogresstheory.substack.com/ Don't miss out. SubstackPodcast Produced By KULT MediaBefore...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price and in today's episode we have S&C coach and host of Upside Strength, Sean Seale.I've always wanted to know what separates those who reach the podium of the Crossfit games vs the rest of the field or even those that only make the sanctional level. One of the areas that could be underdeveloped is their aerobic system, as this will directly influence their ability to recover and their ability to perform large volumes of training. Also, these athletes, without realising it, could be respiratoryly limited. Well, what does that mean, and how can we train our respiratory system?As always, follow and subscribe to The Progress Theory on Instagram and Youtube, and check out all of our other episodes. So here is: Sean SealeIn this episode, we discuss:1:00 - Introduction07:00 - Developing sports science content12:45 - Importance of saying no for creativity17:10 - Content creation volume21:10 - Where interest in aerobic conditioning came from25:31 - Zone 2 training31:18 - Zone 2 and crossfit41:00 - Aerobic deficient Crossfit athlete45:33 - Testing/Training for the aerobically deficient55:44 - Crossfit for Youth athletes1:02:35 - Respiratory trainingFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@upsidestrengthUpside strength youtubeBreathewaybetterUpside strength courseFor all our other episodes and to get in touch please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2022 Mentioned in this episode:Progress Theory NewsletterDo you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the latest research and recommendations on how to optimise your performance each week. Head to the show notes and click the link where you can sign up today. https://theprogresstheory.substack.com/ Don't miss out. SubstackPodcast Produced By KULT MediaBefore we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.

Hello and welcome to The Progress Theory! I'm thrilled to announce that we're back with season six, and we have some incredible new episodes lined up for you. Our first episode will be released on February 12, 2024, and I can't wait for you to hear it. It's been an eventful year for me, becoming a father and experiencing lots of changes at my work at St. Mary's University. But now we're back and ready to bring you the best podcast episodes yet, featuring amazing guests, coaches, scientists, and athletes.In season five, we focused on the theme of hybrid training, delving into some fascinating discussions and insights from our guests. This led to some fantastic opportunities, including speaking engagements and collaborations with Omnia Performance. I've also written a book, which is soon to be released, so keep an eye on our social media for updates.One of the most rewarding moments from season five was meeting a listener at Hyrox, who expressed how much the podcast had helped with their training. Knowing that our discussions are making a positive impact is truly fulfilling.Now, as we move into season six, we're exploring the concept of elite performance. What sets the top 1% of athletes and professionals apart from the rest? How do they push the boundaries of human performance? These are the questions we'll be exploring this season as we speak to elite individuals from various fields.We already have ten amazing episodes recorded, covering topics such as elite CrossFit conditioning, extreme triathlons, ultramarathons, and hybrid training challenges. I'm incredibly excited to share these insightful conversations with you.I also want to express my gratitude to our sponsors, HMN24, for their fantastic range of supplements that have personally helped me improve my sleep-wake cycle. And a big thank you to our production partner, Kult Media, for their support in making this season possible.I can't wait for you to join us on this exciting journey of exploration and discovery. Make sure to subscribe to The Progress Theory wherever you get your podcasts, including YouTube. See you in the first episode!For all our other episodes and to get in touch please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2022

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have S&C coach Sean Seale. Sean is the host of Upside Strength, an amazing resource which includes a podcast, educational seminars and an awesome youtube channel. Through his podcast, he has investigated different physiological concepts and their application to endurance training and CrossFit, and it has been awesome to hear his journey of learning new ideas, putting them into practice and formulating his own approach to training, testing and monitoring. In this episode, we discuss his physiological approach to testing CrossFit athletes and determining training intensity zones and the importance of low-intensity training for aerobic adaptations. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Crossfit coach and head of DekaComp, Michele Letendre. On paper, Crossfit should be a challenging sport to programme for. You need to be efficient in so many movements across a spectrum ranging from maximal strength to long-distance endurance. Add to this the fact that you don't know what might come up in competition, which makes programming decision-making a challenge, but also can allow you to be creative in your approach. In this episode, Michele and I discuss her coaching company Dekacomp, her Crossfit programming ideas, and her different coaching approaches for different athletes. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Hybrid coach and athlete Alec Blenis. It's easier to understand programming for strength and endurance sports individually, but hybrid programming is more complex and that's what makes it so exciting. But what are the best hybrid programming recommendations? In this episode, Alec discusses his journey into Hybrid training, his current goals and what he has learnt along the way. We also discuss key themes such as how to dissect your hybrid goals so you know what to programme and how to balance your strength and endurance training But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Dr Tyler Churchward-Venne, Assistant Professor in the Department of Kinesiology and physical education at McGill University There is a lot of training involved in a hybrid programme, so in order to make sure we are recovering between sessions to reduce the negative effects of residual fatigue or reduced protein synthesis, we need to make sure our nutrition is optimised. In this episode, Dr Churchward-Venne and I discuss why protein is so important for a hybrid athlete, what the difference is between myofibrillar and mitochondrial protein synthesis, and what the best protein sources are for improving recovery and aiding athletic performance. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Sports Physiologist & Bioscientist, Evan Peikon. What does the physiology of a hybrid athlete look like? We can understand the physiology of individual strength and endurance sports, and through this series of the Progress Theory, we also know how strength training can have a positive effect on, for example, running performance through improved running economy. But physiologically, can the two co-exist? In this episode, Evan and I discuss the role of the cardiovascular system for hybrid training, the effect of muscle size on endurance performance, and have a go at predicting how far hybrid performance can go. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Dr Kenji Doma, Senior Sport and Exercise Science Lecturer at James Cook University. Usually, whenever people think of the interference effect during hybrid training they think about how endurance training inhibits the strength and hypertrophy adaptations from strength training. The research support for strength training enhancing endurance performance is quite clear, but are there examples of how strength training can negatively affect endurance performance? In this episode, Dr Doma and Dr Phil Price discuss the mechanisms which can inhibit endurance performance and adaptation during hybrid training, how we can programme to avoid this, and what the common mistakes people make when hybrid training. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump....

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode we have Dr Keith Baar, Professor of Molecular exercise physiology at the University of California. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle.  I can't recommend these products enough they are a game changer for human performance. And also, while you're at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human performance. You can even check out the episode I

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On this episode we have S&C and physiology lecturer, Dr Matt Buckthorpe, to discuss the physiological adaptations to muscle from strength and power training. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle.  I can't recommend these products enough they are a game changer for human performance. And also, while you're at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode we have Dr Shaun McLaren, S&C coach and Sport Scientist for the Newcastle Falcons, and teaching fellow in Sport and Exercise physiology at Durham University. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle.  I can't recommend these products enough they are a game changer for human performance. And also, while you're at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price and in today's episode, we have the season 5 review where I will be reflecting on the last 5 episodes of the Progress Theory and pull together what key scientific principles or training ideas have really stood out to me and led me to implement them into my own training. I like these episodes as they highlight the key aim of this podcast: discussing the science and correctly implementing new ideas into your training programme or your everyday life. This season on hybrid training has been amazing and it's made me realise just how much I enjoy podcasting. This season has allowed me to really delve deep into a training topic that I'm really passionate about and not only has it changed my ideas towards training but has identified areas that we don't fully understand and that need further research. Hopefully, I can answer these questions through student and collaborative projects at St Mary's University. If you have any ideas of your own please do not hesitate to contact me. You never know where these hybrid ideas may lead. Which of the season episodes has been your favourite so far? We started off with a group of episodes focusing on hybrid training with great athletes such as Daryl Green and Fergus Crawley, and looked into the concurrent training research with Dr Matt Lee. Then we focused on strength with Dr Pak, Coach Mike Tuscherer and GB weightlifter Sarah Davies. Then we went for endurance with Professor Louis Passfield, Mindset with Dr Carla Meijen, training intensity distribution with The Conditioning Consultant Nathan Heaney, and finally S&C for swimmers with Andy Elkins. All amazing episodes, each one giving practical advice while explaining the science behind their methods. I'm going to cheat and say I don't have a favourite episode as each episode has played a significant role in my development as a scientist, athlete and coach, and they've all provided info on the book I'm writing (more on that later). However, I'm still going to pose the question to you, which has been your favourite episode? Let us know on instagram @theprogresstheory   But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have the English Institute of Sport S&C coach for the GB swimming team, Andy Elkins. In sports such as running and rowing, you're always pushing away from something, such as the ground or the rowing machine in those examples, and therefore the movement patterns are quite similar. Swimming, however, is completely different as you're suspended in water and you're kicking and pulling to move through the water. So how do you physically prepare for this? What training can you do? In this episode, Andy and I discuss the importance of hitting the right positions of your stroke before loading through those positions, the land-based determinants of swimming performance, and tips on what S&C training you can do to improve your swimming. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and...

In this episode, we have the S&C coach and the Head of Athlete Performance and Development at Xavier College, Nathan Heaney, also known as the Conditioning Consultant. More athletes are becoming familiar with training programmes based on training zones. You may have heard of 80/20 running where the aim is to do 80% of your running training in the easy zone, and 20% in the intense zone. But is it as simple as making your easy runs easy and your hard runs hard? What defines these training zones? In this episode, Nathan and I discuss how to use heart rate data to guide your training zones, what the difference is between a 3 zone and a 5 zone training model, and is it possible to use ratings of perceived exertion to help guide training these zones, too. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex,...

In this episode, we have Dr Carla Meijen, lecturer and researcher in sports psychology at St Mary's University. One thing that has always stood out to me about elite performers, the best of the best, is their psychological resilience. Whatever happens during a race or their approach during their training and preparation, they have the ability to remain focused on the main goal and not talk themselves out of winning. In this episode, Carla and I discuss the main psychological determinants of endurance performance, different self-talk strategies during races, and how developing a clear variety of goals can help you move between racing strategies when the unexpected occurs. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I'm Dr Phil Price and on today's episode, we have Professor Louis Passfield, sports scientist and physiologist from the University of Calgary. Cycling, despite being a huge sport in itself, has gained popularity within the hybrid training community. Many are choosing cycling as the endurance sport they want to develop in while aiming to increase strength simultaneously. So, what are the determinants of cycling performance? Well, in this episode Professor Passfield and I discuss the use of different metrics, such as heart rate and power, for tracking cycling performance, what is cycling efficiency, and tips on how to improve your cycling performance. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I'm Dr Phil Price and on today's episode we have British Olympic weightlifter and World and European silver medalist, Sarah Davies. Weightlifting is a technical sport which requires years of dedication to master the skill of the lifts and develop the necessary strength to move heavy loads quickly. In this episode, Sarah Davies takes us through her weightlifting journey which has culminated in her competing at the Tokyo Olympics, and achieving silver medals at both the 2021 European and World championships. And she is just getting started. She details what training has led to her success, how to break down weightlifting skill learning, and how going to a max lift every-time you train may be negatively affecting your development. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I'm Dr Phil Price and on today's episode we have Powerlifting coach, Mike Tuchscherer. When training for strength and endurance simultaneously, the body is put under so much stress from different types of stimuli that it is hard to plan programming so far in advance. Training has to be autoregulated to account for variations in how we respond to these different stimuli. In this episode, Mike and I discuss the use of a subjective measure like a rating of perceived exertion (RPE) for programming strength training, and how it can be utilized to account for the different ways athletes respond to strength training. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I'm Dr Phil Price and on today's episode, we have the Gains Fairy himself, Dr Pak, Strength coach, researcher, and university lecturer at Southampton Solent.  When training for both strength and endurance simultaneously we need to make sure that we are not training too much to cause an unrecoverable amount of fatigue. We don't need those junk running miles or those unnecessary work sets. We want to do just enough that will increase performance without affecting our other training. But how do we know if we're doing too much? This is where Dr Pak comes in as in this episode we discuss the minimum dose effect for strength training. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I'm Dr Phil Price and on today's episode we have Dr Matt Lee, Postdoctoral Research Fellow at the Institute for Health and Sport, at Victoria University in Melbourne. It was originally thought that you couldn't develop strength and endurance simultaneously due to something called the interference effect. Certain molecular, hormonal and neuromuscular adaptations occur which may limit your strength training progress if you also do a large amount of endurance work, for example. However, it's not as simple as that, and there are many factors, like training intensity and recovery time between sessions, which we can manipulate to minimise the interference effect. Dr Matt Lee specialises in concurrent training research and in this episode we discuss how the interference effect was discovered, what training factors can blunt adaptations, and what you can do to train strength and endurance simultaneously.  But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I'm Dr Phil Price and on today's episode we have Hybrid athlete and coach at Omnia Performance, Fergus Crawley. I've been watching Fergus' youtube channel over the past year and have really enjoyed how he has pushed the boundaries of human performance. Despite previous misconceptions around training for strength and endurance simultaneously, he has shown you can hit impressive numbers in the weight room while still being able to run ultramarathons. Enjoy this episode as Fergus discusses his accomplishments, how performing huge physical challenges has allowed him to redefine what is hard, and how he organizes his hybrid training. And If you're interested in performing in multiple sports, then this is the episode for you. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I'm Dr Phil Price and It's the start of season 5. In this season, we're focusing on how you can develop strength and endurance simultaneously, so we'll be talking to expert scientists, coaches and athletes in the worlds of strength, endurance and hybrid training.  So let's get season 5 off to a start. In today's episode we are joined by S&C coach, hybrid athlete and co-host of season 2 of The Progress Theory, who also took part in the concurrent training challenge in 2020, Daryl Green. Here we will go over what we learned from training for strength and a marathon simultaneously, our 2022 hybrid goals, and Daryl's programming tips for making 2022 your year of the hybrid athlete. But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media.  KULT Media has been instrumental in the development & success of the progress theory.  They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content.  Their simple Coach, Create & Collaborate process has saved me 100's hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game.  So if you want to establish and engage your audience, or are ready to launch your own podcast head to http://www.kult.media (www.kult.media) to learn more.  Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.  First of all – HMN24 is not a sports supplement company. I've seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There's no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I'm convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete's susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.  And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there's a product to optimise each phase of the day. I can't recommend enough the “live on form' pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night's sleep, and B-vitamins, to ensure you ready to win the morning. I'm not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I've seen such an improvement in getting into deep work. By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don't want to take more caffeine because that's going to interrupt getting to sleep later on. This is where Flow is perfect. It's a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On today's episode we have S&C coach and performance nutritionist at Omnia Performance, Jonny Pain. Training as a generalist or hybrid training has become very popular in recent years. More people don't want to just train for a specific sport; they want to be good at multiple sports, to be really strong yet also have the ability to run a marathon. Jonny has been coaching athletes training multiple disciplines for the last 15 years and has recently set up Omnia Performance where he provides coaching and programming for the concurrent development of strength and endurance. In this episode, we discuss the true meaning of hybrid training, how training for strength and endurance can co-exist, and how to structure your training week to ensure peak performance and maximum recovery. In this episode, we discuss: 2:22 - An introduction to Jonny Pain and Omnia Performance 6:40 - The History of Omnia Performance 10:41 - Working with Alex Viada 12:48 - The growth of Hybrid Training 23:16 - Hybrid training for big challenges like the Celtman 26:40 - consolidation of stressors over a microcycle 32:13 - understand non-training stressors for programming 36:28- How Omnia Performance Auto-regulate their programming 40:42 - How to contact Omnia Performance 42:16 - Jonny's experience with Project Vertical Final ThoughtsThank you to Jonny for coming onto The Progress Theory and talking about his work with Omnia Performance and his ideas around hybrid training. Hybrid training is getting more popular as people are starting to see that with an appropriate training programme we don't necessarily have to be excellent in only one training domain. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, I enjoyed hearing his ideas around what a hybrid athlete is. To me, it seemed like his definition of a hybrid athlete wasn't necessarily someone that was great at everything. It's borne out of an understanding that developing multiple qualities is essential to enhance the training you're trying to specialise in. IT seems counterintuitive to only train in one domain as having a base layer of multiple physical qualities actually improves performance in your speciality. Secondly, I like his auto-regulated microcycle approach to programming. When juggling so many variables it is essential to know how the athlete is feeling very regularly. This type of training needs a very close working relationship between coach and athlete as it is hard to predict in advance how the athlete is going to react to so many stressors. So how can you programme that far ahead? You need a rough guide in your head of the direction you want to go and the training needed to get there, but how you get there has to be heavily auto-regulated based on the athlete Anyways I hope you enjoyed this episode and it has sparked some ideas on what challenge you will take on. Could you train strength and ultra endurance concurrently? I think, with the right coaching and programming, you'll be surprised what you can achieve. But first, check out Omnia Performance, all the links from the show are below. If you enjoyed the show It would be awesome if you could leave us a review and share this episode on your insta story. Feed that algorithm to help the show grow. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice) https://www.instagram.com/jonathanpain/?hl=en (@jonathanpain) https://www.instagram.com/omniaperformance/?hl=en (@omniaperformance) Explore these Resources or Items Mentioned in the Show https://www.omnia-performance.com/ (Omnia Performance)...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On this episode, we have S&C and sprint coach, David Sadkin. There's a reason why the 100m sprint final at the Olympics is one of the highlights of every Olympic games. Seeing the fastest athletes in the world reach speeds only a handful of people can reach is awesome. However, Sprinting is more than just running as fast as possible. It takes the right blend of physical qualities, technique and competitive drive to reach our sprint potential. So how do you train to achieve this? In this episode, David and I discuss variations in sprint technique, David's training philosophy for coaching sprinters, and common mistakes athletes make when training to get faster. In this episode, we discuss: 1:22 - An introduction to David Sadkin and how he uses social media 5:21 - How David got into Sprint coaching 11:47 - Sprint mechanics and what to look for 14:43 - Examples of coaching based on a technical issue 17:13 - Misconceptions with ‘high knees' 18:53 - The use of wickets versus coaching cues 22:14 - Testing Stride Frequency and stride length 26:51 - David's S&C philosophy 30:04 - common mistakes in S&C for sprinters 35:48 - Are we focusing too much on lifting heavy? 37:30 - David's future plans/goals 38:10 - Recommendations for aspiring sprint coaches Final ThoughtsThank you to David for coming onto The Progress Theory and talking about his experience within the S&C community and his work with his sprint athletes. He has a great story of an injured athlete who fell in love with a new sport and wanted to know everything about it, and it has led him to become an incredibly successful sprint coach. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, I really enjoyed hearing how open his approach to both coaching sprinting and S&C was. He isn't constricted to a certain way of doing things. He knows every sprinter requires different training to ensure they progress, so he tries to understand them as an athlete before making a decision on what training they require. He doesn't try to fit them into his way of doing things, he fits his own ideas based on the athlete themselves. And secondly, he clearly works well within a system for his athletes. His training and coaching decisions come from discussions with the osteopath and physio he works with, his understanding of the science around the determinants of sprint performance, and his own ideas. Again, it is this openness and adaptability to his coaching that allows him to utilise all of the information available and ultimately make the right training programme. Anyways I hope you enjoyed this episode and it sparked your interest in sprinting. I truly believe learning about sprinting transfers so well into other areas of human performance so this really created some ideas for me to reflect on. If you enjoyed the show It would be awesome if you could leave us a review and share this episode on your insta story. Feed that algorithm to help the show grow. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice) https://www.instagram.com/davidsadkin/?hl=en (@davidsadkin) Explore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources: Testing software https://www.kinovea.org/ (Kinovea) https://physlets.org/tracker/ (Tracker) http://www.optojump.com/what-is-optojump.aspx (Optojump) Resources http://www.ustfccca.org/ (USTFCCCA) https://michaeljohnsonperformance.com/ (Michael Johnson) https://www.stmarys.ac.uk/undergraduate/strength-and-conditioning-science (St Mary's University) https://www.youtube.com/ (Youtube)...

In this episode, we have environmental physiologist and lecturer at Bournemouth University, Dr Becky Neal. Environmental physiology is fascinating as it's so interesting what happens to the human body when competing in extreme environments. Exercise in the heat is particularly interesting as it is a common factor that can greatly influence performance, particularly those who competed at the Tokyo Olympics, where it was reported to be very hot and humid. In this episode, Becky and I discuss the body's physiological responses to heat, what can lead to heat injury or illness, and what strategies you can use to acclimate to the heat and improve sporting performance. In this episode, we discuss: 2:44 - An introduction to Dr Becky Neal 5:20 - How the Body physiologically responds to heat 8:27 - Factors influencing how the body reacts to heat 10:43 - The difference between hot and humid 14:02 - Strategies to acclimate and acclimatise to the heat 17:13 - acclimatisation strategies for different events 19:32 - The use of heat chambers in preparation for an event 24:26 - Is the heat often underestimated? 30:30 - Heat injury and illness 34:01 - Thermal tolerance 37:24 - Differences between men and women 42:40 - Becky's choice of guest for the Progress Theory Final ThoughtsThank you Becky for coming onto The Progress Theory and talking about her ideas and research on how the heat affects us during exercise and what training we can do to improve our thermoregulation. I think we've all seen videos where the heat has greatly affected athletes to the point of injury and you see them reduced to a crawl, so it was great to get insight into all the factors which can influence how heat and humidity affect us during exercise. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, it was amazing to see just how many different factors influence the effect of the heat, particularly that the heat influences different sports in different ways. In cycling, the wind resistance will directly help your body cool, whereas, during running, this is greatly reduced. We need to understand all the factors which will affect athletes during their sport and then understand how environmental conditions such as heat may influence the specifics of the sport. Secondly, I thought it was interesting that the effect of many cooling strategies can influence the body in negative ways if used inappropriately. For example, an ice vest will be great to cool the body during a run, but also covering the body in this way will hamper the skin's ability to evaporate sweat. There must be an appropriate length of time to use an ice vest before it becomes counterproductive. Anyways I hope you enjoyed this episode and it allowed you to reflect on your next race or challenge. What environmental factors will you face? Will heat be one of them. If so, I hope this episode provided you with plenty of information to help develop your own acclimatisation strategies. If you enjoyed the show It would be awesome if you could leave us a review and share this episode on your insta story. Feed that algorithm to help the show grow. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST) Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice) https://www.instagram.com/therunnerbeanuk/?hl=en (@therunnerbeanuk) Explore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources: Research https://scholar.google.com/citations?user=gN8TDXcAAAAJ&hl=en&oi=ao (Dr Becky Neal) https://www.researchgate.net/profile/Jessica-Mee-3 (Dr Jessica Mee) https://scholar.google.com/citations?user=ZJRl2HEAAAAJ&hl=en&oi=sra (Professor Mike Tipton) https://amzn.to/3BDoOnB (Head Ice Pack) https://amzn.to/3mXPBa6 (Cooling...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On today's episode, we have Former Marine Commando and published author, Gareth Timmins. I saw Gareth's new book, ‘Becoming the 0.1%' on the Amazon pre-order list and I instantly knew I had to have him on the Progress Theory. To make it through all the training to prepare you to fight in the harshest environments in the world, you need the highest level of discipline, resilience and determination. In this episode, Gareth describes how keeping a diary during his military training and career has enabled him to reflect and pass on the greatest lessons he learned during this time. These lessons aren't just for the military; these are skills you can apply to your everyday life to help you reach your full potential. In this episode, we discuss: 3:19 - An introduction to Gareth Timmins and becoming the 0.1% 6:50 - Relationship with the MOD 9:36 - Pushing out of your comfort zone to develop an elite mindset 14:05 - The biggest lessons from becoming a royal marine commando 16:50 - Reframing what stress is 22:36 - Military Mindset for the general population 27:10 - Developing self-awareness and mindset through the chapters of the book 42:23 - How you can buy the book ‘Becoming the 0.1% 42:43 - Gareth's 3 favourite lessons from the book 46:20 - Gareth's choice of guest for the Progress Theory Final ThoughtsThank you to Gareth for coming onto The Progress Theory and talking about his experience in the Royal Marine Commandos and his new book, Becoming the 0.1%. He really only scratched the surface of the stories he shares in his book and I can't wait to read it. We recorded this podcast just before its release so my copy is on its way. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, the concept of ‘out of comfort zone' must be completely different to Gareth when compared to the general population. The extremes the royal marines go to fully prepare their soldiers is insane. 12 hours sleep in 2 weeks, seriously sounds so uncomfortable. But he reflects on these experiences with a type of fondness. He realised that being pushed so far outside anyone's comfort zone made him truly see who he is as a person. I think that's fascinating and makes me wonder what I need to do to push myself that far outside my comfort zone. Secondly, I like how Gareth's opinion has changed on mindset. At first, he thought being fearless was having no emotion. Now, to him fearless means taking on any challenge despite any fear or anxiety you might be experiencing. You can't eliminate emotional responses to adverse situations, but you can change your perception of how they affect you and how you will persevere through it. Anyways I hope you enjoyed this episode and it allowed you to reflect on your own mindset. Please, everyone, go and buy the book now, you won't regret it. If you enjoyed the show It would be awesome if you could leave us a review and share this episode on your insta story. Feed that algorithm to help the show grow. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST) Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice) https://www.instagram.com/becomingthe0.1percent/?hl=en (@becomingthe0.1percent) Explore these Resources or Items Mentioned in the Showhttps://www.noughtpointone.co.uk/ (Becoming the 0.1%) https://amzn.to/3kYW5TR (Buy the book on amazon) https://www.royalnavy.mod.uk/our-organisation/the-fighting-arms/royal-marines (Royal marine commandos) https://www.gov.uk/government/organisations/ministry-of-defence (Ministry of Defence) https://amzn.to/3gQut1S (Mindset) https://www.neuroscience.cam.ac.uk/research/themes/cognitiveBehavioural.php (Behavioural/Cognitive Science)...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have S&C and weightlifting coach, and University lecturer and researcher, Shaun Joffe. Shaun is without a doubt one of the most knowledgeable coaches on weightlifting in the country. His research has provided substance and direction to his coaching and programming decisions, and because of this, he has an amazing approach to weightlifting, which he shares in this episode. If you're a fan of programming to lift heavy barbells fast, this is the episode for you. In this episode, we discuss: 2:30 - Shaun's Background and where his passion for weightlifting came from 6:18 - Shaun's S&C experience 10:54 - How a wide variety of experiences can help develop you as a coach 15:52 - An introduction to weightlifting as a sport 19:44 - Determinants of weightlifting performance 25:17 - Weightlifting programming 32:30 - Weightlifting programme philosophy 37:05 - Technical differences between weightlifters and coaching weightlifting 48:31 - How to get involved with Weightlifting and Woking weightlifting club Final ThoughtsThank you Shaun for coming onto The Progress Theory and talking about his research and his ideas on weightlifting performance. What a great episode. It really showed how coaches can use research to guide programming decisions, and how overall philosophy is one of the clearest of any weightlifting coach I've ever heard. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, I enjoyed hearing how Shaun uses clear objectives to influence when he is developing certain qualities in his weightlifting programming. For example, he talks about how max strength is a key determining factor for weightlifting performance, so he wants his lifters to hit certain strength targets before progressing on to focus programming on other qualities. This makes complete sense. Why move onto a new training block with a new focus if you haven't reached certain targets? And secondly, I love how he tailor his coaching deliberately to allow the athlete to find the appropriate weightlifting technique for themselves. Yes, there are key positions you want to hit, but how every lifter will achieve them will be different due to varying anthropometric and physical qualities. Forcing a certain technical weightlifting style onto someone could hinder their progression. Guide the athlete, don't tell them what to do all the time. Anyways I hope you enjoyed this episode and it gave you plenty of information and ideas on how to improve your weightlifting programming. It would be awesome if you could also leave us a review and share this episode on your insta story to help the show grow. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST) Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/thepricep/?hl=en (@thepricep) https://www.instagram.com/woking_weightlifting_club/?hl=en (@woking_weightlifting_club) https://www.instagram.com/shaunjoffe/?hl=en (@shaunjoffe) Explore these Resources or Items Mentioned in the Show https://www.instagram.com/woking_weightlifting_club/?hl=en (Woking weightlifting club) https://britishweightlifting.org/ (British weightlifting) https://www.youtube.com/watch?v=Uwz41waf1AA (School of champions - weightlifting documentary) Education and experience https://www.researchgate.net/profile/Shaun-Joffe (Shaun's research) https://www.stmarys.ac.uk/home.aspx (St Mary's University) https://www.bucks.ac.uk/ (Buckinghamshire new university) https://www.ed.ac.uk/ (Edinburgh university) https://www.edinburghrugby.org/ (Edinburgh rugby) https://www.londonwelshrfc.com/ (London Welsh) https://www.eis.org.uk/ (EIS) https://www.britishrowing.org/paralympic-games/ (Paralympic rowing) Mentioned

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On today's episode, we have football coach and adventure athlete, Jamie Carr. Jamie has started the Nothing Ventured campaign where he looks to complete the Marathon Des Sables, a 6-day ultramarathon across the Sahara desert, and row solo across the Atlantic, all to raise £50,000 for children's charities. In this episode, Jamie and I discuss the reason why he's taking on these challenges, the logistics of the challenges, and how big physical challenges like these really help you grow outside your comfort zone. I have included the Nothing Ventured website in our show notes so you can donate to this amazing cause if you wish. http://nothingventuredcampaign.com/ (http://nothingventuredcampaign.com/) In this episode, we discuss: 1:30 - An introduction to Jamie Carr 2:24 - The Nothing Ventured campaign 6:07 - The Charities involved with the Nothing Ventured Campaign 9:25 - Why the Marathon des Sables and Atlantic Row 14:39 - The logistics and dangers of the challenge 15:05 - Safety during the Atlantic row 21:03 - Logistics of Marathon Des Sables 22:50 - Foot care for MDS 25:48 - What you carry during MDS 28:04 - Training for the challenge 32:10 - Mindset 34:53 - Advice for getting out of your comfort zone and doing your bucket list 37:17 - Future challenges? 42:00 - How to follow the Nothing Ventured Campaign Final ThoughtsIt is incredible what he is doing to raise money for charities and it will have such an impact on people's lives. It was an inspirational episode and one which I hope encouraged everyone listening to complete their own bucket list. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, it was such a shock to me to learn about so many additional dangers associated with these challenges. I understand the dangers of dehydration and heatstroke during the Marathon des Sables, but it just didn't cross my mind that scorpions could also play a huge factor. Similarly in the row, being attacked by marlins? I would have never have thought of that. These are dangers you only find out by experiencing it first hand, so like Jamie says, when looking to take on a new challenge, find many people who have done similar challenges and ask as many questions as possible. And secondly, I enjoyed hearing about Jamie's drive and determination. As he learns more about these challenges and the difficulties you face when taking them on, it seems to spur him on even more. It's like the more pain he may experience, or the greater the chance of him not succeeding, the more he wants to do it. The most important part of his mindset was acceptance. He accepts it's going to suck, which reduces his anxiety. You can't worry about something you've already accepted. Anyways I hope you enjoyed this episode and it gave you plenty of inspiration to take on your own bucket list. It would be awesome if you could also leave us a review and share this episode on your insta story to help the show grow. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice) https://www.instagram.com/nothingventuredcampaign/ (@nothingventuredcampaign) https://www.instagram.com/jamiie00/?hl=en (@jamiie00) http://nothingventuredcampaign.com/ (Nothing Ventured Campaign) Explore these Resources or Items Mentioned in the Show https://marathondessables.co.uk/ (Marathon des sables) https://cancerfundforchildren.com/ (Cancer fund for children) https://www.mancity.com/community (City in the community) https://www.mancity.com/ (Manchester City FC) https://www.taliskerwhiskyatlanticchallenge.com/ (Talisker Atlantic row)...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Associate Professor Jess Hill who is an exercise physiologist and researcher into compression garments. Compression garments are used readily in sport, particularly in endurance sports such as running and cycling, and field-based sports like football and rugby. However, like most sports equipment on the market, not only do you wonder if compression garments are worth the money, but do they actually work? Can they actually enhance sports performance by improving the rate of recovery? In this episode, Jess Hill explains which types of garments you should wear, when you should use them, and if using them too much can actually decrease the physiological adaptations you were trying to achieve through training. In this episode, we discuss: 2:18 - An introduction to Dr Jess Hill 3:21 - What are compression garments and how they work 5:48 - When to wear compression garments 7:53 - Which compression garments to use 11:41 - Compression garment effectiveness and the level of the athlete 13:00 - Can compression garments create a placebo effect? 16:05 - Made-to-measure compression garments 20:15 - Level of inflammation may determine how much compression you need 23:25 - Compression garments improving performance 28:40 - Recommendations for using compression garments Final ThoughtsThank you to Dr Jess Hill for coming onto The Progress Theory and talking about her research on compression garments. It was great to get an understanding of what we currently know about compression garments. They've been purchased and used by athletes for years yet how they improve recovery is less well known. I definitely think we should be more aware of how these interventions work to help sports performance before we start using them, especially as so many factors always seem to influence their effectiveness. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, it was the importance of made to measure compression garments. The thought of spending £50 on some generic compression leggings only to find they don't apply the right level of compression really annoys me. Compression works, but it appears only if you buy the right garments. Made to measure garments are designed so that the garment is specific to your body shape and size. They may be more expensive, however, it is more likely that they will have a positive effect on your recovery, so it would be worth spending the extra pennies on them. And secondly, when you wear compression garments is vital to how effective they will be to your programme. If you need to recover quickly, like during a Rugby 7's tournament wearing them between matches, or after a big event which you have been training for several weeks, then compression garments should be used to enhance your recovery. However, the inflammatory response is vital for the adaptation from training. If you wear compression garments after regular training, even if it is a hard session, it could blunt the adaptive response and reduce the effectiveness of your programme. As a rule of thumb, compression garments are good to use during a tournament or after a big competition, but may not be the best idea during training when adaptation is key. Anyways I hope you enjoyed this episode and it gave you enough information on compression garments that it allows you to make your own decision on when and how to use them in your own training. It would be awesome if you could also leave us a review and share this episode on your insta story to help the show grow. Also, head to our website theprogresstheory.com and listen to our other episodes. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On this episode, we have GB ParaPowerlifting High-Performance Coach, Ben Richens. Paralympic powerlifting is different to traditional powerlifting as it focuses on one lift: The bench press. Paralympic powerlifting is a sport that is growing quickly in the UK and we've got a strong contingent heading to the Tokyo Paralympic games, all of which are coached by Ben Richens. Yet despite its growing popularity, there are many who are unfamiliar with the sport. In this episode, Ben describes the training and coaching differences between traditional powerlifting and paralympic powerlifting, where common programming mistakes are made, and how you can get into the sport. In this episode, we discuss: 2:00 - Why Ben did this podcast while in isolation (his recent competition in Dubai) 2:45 - An introduction to Ben Richens 6:58 - How Ben got into Powerlifting and Para-Powerlifting 11:12 - The difference between powerlifting and para-powerlifting 15:56 - Ben's fulfilment and accomplishments in coaching and coaching Para-powerlifting 20:44 - The Invictus Games 23:40 - The team for the Paralympic games 24:46 - Getting involved in para-powerlifting 27:09 - Programming for para-powerlifting 28:56 - Training for performance and quality of life 34:22 - Longevity and progress in para-powerlifting 40:43 - creating small wins to avoid the repetitiveness of training 41:42 - common mistakes when training the bench press 48:06 - Advice for getting into para-powerlifting coaching Final ThoughtsThank you to Ben Richens for coming onto The Progress Theory and talking about his work with the GB para-powerlifting team. For a sport that is quite simple in nature, it is truly fascinating, and Ben did an amazing job discussing his ideas around training and the differences between the bench press and para-powerlifting bench press. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, it was the importance of variables outside of the training programme which will have such a profound effect on the athlete. As coaches, we spend hours thinking of how to create the most beneficial programme that is specific to the athlete. However, if poor lifestyle factors such as lack of sleep, poor food choices and a lack of water are being followed by an athlete, then the effectiveness of the programme will never be realised. Often it is these lifestyle factors that are more important for an athletes progress than the programme itself. We should be aware of this as coaches and educate our athletes appropriately. Secondly, the importance of training for quality of life. We sometimes get over-focussed on programming to improve performance that we forget how that might affect the athlete outside of the gym/sport. If we drastically reduce an athlete's quality of life through the training and our programming, it may lead to a situation where the reduced quality of life now negatively affects the training. It can be a vicious circle. This highlights the need for us to be athlete-focused with our programming. Always think ‘How is your programming going to improve this athlete at their sport and as a person?' Anyways I hope you enjoyed this episode. As Ben says, we need more lifting clubs so get busy and start one. What better way to become better at training is by immersing yourself in the right environment that you've created for yourself. It would be awesome if you could also leave us a review and share this episode on your insta story to help the show grow. Also, head to our website theprogresstheory.com and listen to our other episodes. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST) Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory)...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On this episode, we have Adventure athlete and mountaineer, Adri Brownlee. Adri has just returned to the UK after successfully summiting Mt Everest, and she has now set her sights on summiting all 14 8000m mountains in the world. If she completes this in her predicted time frame, she will be the youngest person to ever achieve this by 7 years. In this episode, Adri and Dr Phil Price chat about her experiences on Mt Everest, the dangers of mountaineering, and how to start your own mountaineering journey. In this episode, we discuss: 1:55 - Adri's most recent expedition 4:50 - Adri's Mountaineering challenge - Climb all 14 8000m mountain peaks 7:20 - The dangers of climbing K2 and Annapurna 10:33 - K2 winter training for Everest summit bid 11:02 - How the 4 8000m mountain peaks challenge is currently going 11:48 - The Lhotse face 12:41 - The Khumbu Icefall 14:17 - What factors make a mountain dangerous? 15:57 - Mindset on the mountain 18:36 - Adri's work with Nimsdai Purja 22:50 - Mountaineering without oxygen 26:04 - Training for mountaineering 30:50 - How to get into mountaineering 32:14 - Sponsorship for mountaineering 36:48 - How you can help Adri with her challenge 37:40 - Listener questions (37:45-38:45) - Is mountaineering more mentally or physically challenging? (39:00-40:28) - How has being young helped or hindered your mountaineering aspirations? (40:40-42:04) - Is all your equipment/clothing synthetic? Final Thoughts Thank you to Adri Brownlee for coming onto The Progress Theory and talking about her mountaineering experiences and her upcoming world record-breaking challenge. Even though she has just started the challenge you can clearly tell she's gained a lot of experience, especially during her time with the group led by Nimsdai Purga, who climbed K2 in winter. If someone, as experienced as Nimsdai, thinks you have the potential to break mountaineering world records you clearly have some talent. I just wanted to provide some final thoughts on key areas which really stood out to me. Firstly, as this is a sports science show, was Adri's training for mountaineering. I loved the simplicity of it. The majority of the training focused on aerobic conditioning, usually running, hill work, or even running up and downstairs, which makes sense as the body needs to be efficient in utilizing oxygen. With less O2 available up high in the mountains, the body needs to be effective in utilising the O2 it can get. While there is no direct link between a high VO2 max and your ability to handle the high altitude, a high functioning respiratory system is still needed to tolerate submaximal exercise over very long periods. And secondly, Adri appears to have a really strong mindset. 5 top climbers died during her time on K2 during winter. She witnessed this first hand as a relative novice, yet it has not deterred her at all, and it led to a very comfortable Mt Everest ascent only months later. It must take such a strong mindset to ignore past negative experiences when you're tired, still climbing after 9 hours. Yet this seems to come easy to her. Clearly, she is both mentally and physically well equipped for a career in mountaineering. Anyways I hope you enjoyed this episode and it gave you enough information on how to start your own mountaineering journey if it is something that has been on your bucket list for years. It would be awesome if you could also leave us a review and share this episode on your insta story to help the show grow. Also, head to our website theprogresstheory.com and listen to our other episodes. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice)

Season 3 is complete. In this episode, Dr Phil Price and Matt Cheney (Kult Media founder and producer) reflect on the making of the podcast, their favourite bits from season 3, and what listeners can expect to come from season 4. In this episode, we discuss: 1:20 - The reflection of The progress Theory Season 3 3:48 - What I've learned about podcasting 7:30 - How to interview guests 9:50 - Biggest podcasting mistake 11:08 - How I structure a podcast 14:00 - A reflection of some key episodes 14:00 - https://www.theprogresstheory.com/post/working-in-strength-conditioning-from-grassroots-to-the-elite-level-ben-lonergan (Ben Lonergan - (Episode 1)). When coaches discuss what is needed in a high-performance environment, especially from a coach, and then you speak to the players and they give a different account to what the coach says i.e the coach perceives him/herself as great at developing relationships but in reality, this may not be achieved. 19:25 - https://www.theprogresstheory.com/post/the-impact-of-stress-management-on-living-a-better-life (Dr Bernie Dancy - (Episode 2).) High achievers and their relationship with stress. It's often ok until it really isn't ok. It's also something I feel we'll never stop trying to figure 25:24 - https://www.theprogresstheory.com/post/how-does-blood-flow-restriction-training-work-dr-luke-hughes (Dr Luke Hughes - (Episode 8)). BFR training can create the same adaptations without the high levels of damage/fatigue. This means people (for performance, healthy individuals) could increase the frequency of training, or reduce the training they're doing so they're not fatigued for their sport 31:55 - https://www.theprogresstheory.com/post/mindset-in-sport-lessons-from-a-career-in-banking-steve-griffiths (Steve Griffiths - (Episode 9)). Beliefs -> thoughts -> emotions. Constantly re-centre yourself and reflect as the way you perceive your beliefs might be holding you back. Beliefs are not facts, they are your perception of what you believe to be true 36:26 - https://www.theprogresstheory.com/post/the-physical-preparation-of-elite-ballet-dancers-adam-mattiussi (Adam Mattiussi - (Episode 10)). Hearing how much elite ballet dancers train. Do people appreciate how taxing ballet is? Training/performing 6-8 hours per day, all of which consist of a high number of jumps, so how essential physical support is to help reduce the potential risk of injury 40:55 - What to expect in Season 4 https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST) Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice) https://www.instagram.com/kult.media/ (@kult.media) Mentioned in this episode: The Progress Theory Hybrid Athlete Training Template Hey, it's Phil, I am quickly jumping on before the podcast to share with you an exciting announcement. As part of our Hybrid Athlete focus in Series 5, The Progress Theory have teamed up with Strength Coach Nause to produce the Progress Theory Hybrid Athlete Template. This template & training dashboard is designed so you can create your own Hybrid training programme. It monitors your max lifts, your training loads, and your ratings of perceived exertion for each session; allowing you to track your progress and ensure fatigue and the interference effect do not impede your training adaptations. Strength Coach Nause, bridges the gap between the science and the art of strength and conditioning. They provide prebuilt systems, like this Hybrid Athlete Template, that allows coaches and athletes to streamline their processes. This custom-built programming provides user-friendly data collection, analysis and presentation which means you can get back to what you do best, coaching and training! You can get your Hybrid Athlete Template via the website at theprogresstheory.com or in our bio on Instagram where you get 15% off at checkout

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On today's episode, we have Pro MMA fighter and S&C coach Chris Miah. Chris has fought professionally throughout Europe in promotions including Cage Warriors, Akhmat, BAMMA and ACB, and if you want to watch his fights I have included online links below. https://www.youtube.com/watch?v=3lw5rnCCQkc (https://www.youtube.com/watch?v=3lw5rnCCQkc) In this episode, Chris shares his experiences in MMA and how he's used these experiences to form his coaching of the next generation of fighters. There are a lot of factors to consider when preparing a fighter from the grassroots level to the professional level, and Chris really shows his experience when rationalising his approach to coaching. This includes the importance of communication, how consistency is key, and how fighters should spend more time developing their skill set. If you want to compete in MMA or want to coach MMA, this is the episode for you. In this episode, we discuss: 2:20 - An introduction to Chris Miah 6:04 - Is Chris Looking to fight again? Choosing fights to help develop coaching skills 13:13 - How Chris started MMA and how it changed him as a person 16:45 - Biggest lesson from his MMA career 22:22 - Developing skills in MMA 26:45 - The 4 key areas of MMA 28:03 - How Chris started his MMA club as a response to fighters rushing their technical development 29:50 - Training differences between the off-season and preparing for a fight. 34:45 - do S&C MMA coaches make the mistake of going too specific too soon? 38:10 - Do some pro fighters make similar mistakes as amateur athletes? 45:11 - Communication between coaches and athletes the most essential factor in the success of a fighter 49:16 - How MMA will change as the sport becomes more global and professional 51:57 - How to contact Chris Final Thoughts I loved hearing about Chris' background and how he got into the sport. It's one of those stories you love to hear where someone has used sport to shape them as a person and has led them to great successes. After this episode I watched the youtube links Chris sent me of his fights and the guy is a machine, so check them out too. I just wanted to provide some final thoughts on some key areas of the chat with Chris which really resonated with me. Firstly, his message of mastering the basics. People in many different areas of life try to get ahead by trying to copy the professionals or accelerating their development too quickly without putting in the time to master the basics. In fact, many of the stories I read from professionals all say that mastering the basics is the key to success. Chris really emphasises how important this is in MMA as whatever happens in a fight you'll always have your mastered skill set to fall back on. If this isn't developed and you fatigue heavily during a fight, you can be in serious trouble. This message seems even more important when ignoring this could result in your getting knocked out. And secondly, what I think makes Chris stand out is his ability to learn what is missing throughout his fighting career and try to solve this during his coaching career. Fighters accelerating their development too quickly? He started Combat Sports Centre which has a philosophy of working on the basics. Communication between coaches is poor? Chris has enhanced his coaching in overseeing the skill and physical development of the athlete while bringing in experts in other areas. He's the coordinator, which will help make sure all coaches are working in unison towards the same goal. He's providing the expertise, culture and management skills that are essential for success in MMA. I'm looking forward to what Chris does next. Check out his Instagram to see if he does fight in the near future. Anyways I hope you enjoyed this episode. To find more of our episodes please head to our...

Hello and welcome to the Progress Theory where we discuss scientific principles to optimise human performance. It did it, I completed my first half iron. It was certainly an experience as it is still a new sport to me and I am unaccustomed to the high volumes of training associated with this length of event, but I felt I held my own, learned so much about myself and am looking forward to what the future brings on this new path to hybrid style training. So I thought it best to do another performance review episode to reflect on the event, the training that preceded it, and briefly touch where my goals will be set next. Anyways, let's give a recap of the event. It was the gauntlet race held by Castle Triathlon, which was a half iron distance (1.9km swim, 90km bike, and a half marathon run, so 21.1km). I was particularly nervous about the bike as I feel that is my weakest section and takes up the most time. However, I surprised myself in that section, and managed to complete the whole race in 7 hours, 29 minutes and 15s. To be honest, as this was my first ever half iron I was happy with anything under 8 hours, so beating that expectation by roughly 30 minutes is a great personal result and certainly something to build on. In this episode, I cover: The swim – 47:09 2:02 pace, did over 400m extra Googles, poor at spotting. Open water skills needs work. Swimming has improved. Focused on 2-3 cues from my wife Going forward – work on drills (legs) The bike – 4:11:03 21.8kph pace – wanted 22.5 but still happy Position is still a problem. Becoming more tolerant of the bike position but 90km is still a lot. Gear change, hill work Going forward – work on position, work on hip The run – 2:18:45 No expectations as it was a boggy hilly trail run. Hadn't really prepared for that Felt ok for 12km, post 16km my hips really started to hurt. Back was seizing up on the hills post bike. Strategy could have been better – walk hill, faster on flats and downhills Depends on length of distances in the future. What went well with the training and event? · Nutrition – Did not feel like I lacked energy from lack of fuel. Bike nutrition was fine (sweets, gels in water), the event did a good job of providing food/water so there was no excuse. · Swim – only focusing on 2-3 cues meant I had time to practise and work on them · Bike – doing the racecourse the week before. Selecting training runs that were worse than the actual event · Reaching a period of overreaching at the end of week 6 then beginning the deload · Making compromises on the training runs to ensure my calf did not get injured prior to the event. What could have been improved? · The ITERA walk · More time outside on the bike. Other than that, to be honest, I wouldn't have changed anything. My weight training supported my strength and was more specific to running (in my case trying to be springy). By the final 4 weeks I was only doing what was necessary, no additional fluff that could fatigue me and affect my swim, cycle and run sessions. So that worked well as I felt good going into the event. And using RPE to track the majority of my progression week to week allowed me to see how I was progressing. For example, certain speeds by the end of the programme had a reduced rpe associated with them i.e I found them easier, (5m/km pace example). It was the optimal beginner's programme. It was uber easy and particularly pushed me to ensure I adapted and improved, but it was also easy to auto-regulate when necessary, as a lot of what was governing the session was subjective i.e the use of rating of perceived exertion. Check my Instagram posts on the @drphilrpice account so you can see what training I did each week. Hopefully, this will give you some ideas for when planning your own training programme for a similar event. Anyways, I hope you enjoyed the performance review for the Progress Theory. My next challenge will be a...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In today's episode, we have Steph Lazarczuk, Researcher and lecturer in sports rehab, with her area of expertise being hamstring injury and return to sport. Hamstrings injuries are one of the most frustrating injuries for athletes because if they are not treated with the appropriate exercise protocols and progressions they're likely to reoccur. This is particularly relevant for athletes whose sports require high levels of hamstring strength and contraction velocities, such as sprinting. In this episode, Steph discusses the role of the hamstring muscle, determines how it can be susceptible to injury, and how strength, range and high speed running are all components of an effective hamstring rehab protocol. In short, if you work with or compete in a sport that involves running you need to listen to this episode. In this episode, we discuss:1:08 - An introduction to Steph Lazarzcuk 3:22 - What lead Steph towards Hamstring research 5:19 - What is the function of the Hamstrings and why are they susceptible to injury 8:14 - The most common hamstring injuries and where they occur 15:05 - The hamstring in a lengthened state is when it is most susceptible to injury 16:07 - Determining if someone is at risk of a hamstring injury 24:55 - Long-term programming for hamstrings post-injury 32:57 - Common mistakes coaches make during hamstring RTP programming 37:22 - 3 key points for improving your hamstring training 40:37 - How to contact Steph Final ThoughtsIt was great to have the role of the hamstring fully described so you could understand how they can be susceptible to injury when exposed to sudden high forces when in a lengthened position. Hamstring strength is important, but the hamstrings are involved with so many human functions that rehabbing the hamstrings or preparing them for peak sporting performance is not as simple as just ‘do a load of nordic curls'. Here are some final thoughts I had on the episode: Firstly, it was really interesting to hear where hamstring injuries occur. Sprinting related hamstring injuries generally occur around the knee, whereas the hamstring injuries which occur more towards the hip are caused by a sudden slip or reach. Understanding how the hamstrings tend to get injured is vital when planning training programmes for the hamstrings as then it can focus on developing the physical qualities needed to ensure that when the hamstring is exposed to a situation that could injure it, it has the capacity to deal with the forces and the situation. Secondly, I loved hearing her ideas around working on many physical qualities simultaneously post hamstring injury, and making training decisions based on how the athlete is tolerating the discomfort. Only focusing on one physical quality in training, such as isometric strength, before moving onto the next physical quality might mean the athlete misses an opportunity for development, or at least certainly delayed. More of a conjugate approach, so working on multiple physical qualities simultaneously, is really growing in popularity in the S&C and rehab space. Anyways I hope you enjoyed this episode. Follow The Progress Theory on Instagram, Youtube, and your podcast app. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/drphilprice/ (@drphilprice) https://www.instagram.com/stephlazarczuk/?hl=en (@stephlazarczuk) Explore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources: https://www.mlb.com/ (Major league baseball) https://www.researchgate.net/profile/Stephanie-Lazarczuk (Steph's research) Mentioned in this episode: The Progress Theory Hybrid Athlete Training...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On today's episode, we have Adam Mattiussi, S&C coach and researcher for the Royal Ballet where we find out just how the greatest ballet dancers in the world physically prepare for their performances. People don't normally associate strength and conditioning and ballet. However, elite ballet dancers have an intense rehearsal and performance schedule, which can consist of 6-8 hours per day of training and practising. That is a serious number of jumps and landings, and if the dancers are not physically prepared, the risk of injury or poor performance increases. In this episode, Adam gives us an insight into how elite ballet dancers train, what the common injuries are, and how he physically prepares all the dancers to ensure peak performance. 1:08 - Introduction to the podcast 2:20 - An introduction to Adam Mattiussi and his journey to delivering S&C to the Royal Ballet 12:30 - A typical week of training and rehearsing for a ballet dancer (all depending on their role) 19:22 - How S&C support is structured at the royal ballet 24:23 - An individualised approach to Ballet S&C delivery 26:31 - Types of S&C training used at the Royal Ballet 32:34 - Common injuries in Ballet 35:17 - Does the artistic nature of jumping and landing in ballet derive specific injuries? 37:40 - Changing S&C support due to injury 40:22 - Career advice to those wishing to get into S&C delivery for Ballet 42:50 - Questions from the listeners. (42:59- 46:09) - How do you optimise recovery when you have so little time for recovery? (47:11 - 48:55) - Is there any targeted additional conditioning alongside performing? Final Thoughts It was great to truly understand the commitment and how much training an elite Ballet Dancer does for their art, and even more interesting to see how the set-up at the Royal Ballet works in order to provide them with the support they need to ensure peak performance. I just wanted to provide some final thoughts on some key areas which really stood out to me. Firstly, just how much training the elite ballet dancers do, especially if they are a principal dancer, often doing multiple rehearsals for multiple shows throughout the week. On top of that, the principal dancers may have performances that consist of sequences involving an intense number of technical jumps in a short space of time. This just makes you appreciate how elite these athletes are and how robust they need to be to tolerate that volume of jumping and landing. Secondly, because of differences in the schedule between dancer rank, every dancer needs their own individualized approach to support coming from the staff. This seems like a difficult balancing act but I love how Adam has categorised the different approaches each dancer takes for S&C support. He clearly knows his athletes, knows when to provide support and when to try and help work with the team to change a dancer's schedule to ensure they get enough recovery. And finally, Adam's research into an injury at the Royal Ballet has been incredible and I highly recommend checking out his research which I have linked in the show notes. I find it fascinating how certain injuries appear to be more common and can be influenced by the role of the performer and possibly due to the technical demand of the artistic style of jumping. This highlights how important it is to understand your sport and its culture if you provide rehab or S&C support as this knowledge is essential for bringing dancers back to full fitness after injury. Anyways I hope you enjoyed this episode and if ballet performance is a career you wish to pursue, there is plenty of information here to help you head in that direction and achieve your goals. As always, please follow @theprogresstheory on Instagram and youtube and. It would be awesome if you could...

Hello and welcome to the Progress Theory where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price and here is another episode of the performance review. I wanted to go over a few more aspects of my training which I feel need to be discussed and which I feel has greatly helped me over the last 7 weeks. Just to re-cap, I will be attempting my first half iron triathlon at Hever castle at the festival of endurance hosted by Castle triathlon. That's a 1.9km swim, 90km bike and a half marathon run. I am relatively new to the sport of Triathlon and don't have a huge endurance background, but this is a great start into what will be learning the science behind being a hybrid athlete i.e developing strength and endurance simultaneously. So for this performance review episode I wanted to focus on a few programming decisions. This isn't just the rationale behind why I have included something, but why I didn't do a certain test but intend to in the future. Ultimately, this isn't an 8 week training programme and then i'm finished. I want to continue to push and develop as a hybrid athlete for years to come so decisions I make here early on are really quite important. So, the 3 topics I will cover in the performance review are: The 3-minute all out test and why I'm saving that for later Porgramming volume and intensity for 8 weeks And why performing is a skill and should be included in your programme.   Why I didn't do the 3-minute all-out test On one of our recent Progress Theory podcasts, we chatted with S&C coach Christian Vassallo and his work and research on the 3-minute all-out test and its use in programming. It's an awesome episode and I'd recommend all of our listeners to check it out as the 3-minute all-out test is horrible to do, but it is easy to implement and gain information about your current physical capabilities. As a short overview, the 3-minute all-out test provides you with your critical speed (if running), or critical power if cycling or rowing etc. This is the speed or power you theoretically can maintain for a long duration based on your aerobic and anaerobic capacity. You can train above this speed, however, you have a limited resource to be able to maintain that speed. Think of it as the battery life on your phone. The higher you venture above this speed, the more limited your capacity is to maintain that speed. With this knowledge, you can programme training at different intensities because you know how much battery life you have at certain speeds and power outputs. You can also use this information to predict race performance. So if this test provides you with so much valuable information, why haven't I done it for my training leading up to the half iron. Put simply, I'm working my way up to it. The 3-minute all-out test is still a maximal intensity effort, and due to entering a new sport, I felt I was not ready and in the right physical condition to do it. Firstly, this is from an injury perspective. After injuring my soleus during the marathon just before Christmas in 2020, the muscle tissue does have a tendency to restrain itself (the biggest predictor of injury being previous injury and all that). I still have work to do on this issue, and appropriately increasing the volume running along with an appropriate strength programme will help. However, doing a test where I have to maximally sprint when the muscle tissue isn't ready to handle that load is not smart. Think about it this way - if someone was new in the weight room would you get them doing a 1RM squat? If you're smart, you wouldn't. If they're new to training or are coming back from injury they're likely going to improve in the squat if the programme is appropriate, regardless of what their 1RM squat is. This is the same situation with my running.  Now you could also argue why I didn't do the 3-minute all-out test for my cycling. That decision was based on...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Steve Griffiths who has taken his experiences from a career in banking and trading and applied them to his ideas on developing mindset, which he now teaches to developing and elite level athletes. Steve has a 10+ year career working on the trading desks at international Investment Banks and has a degree in Maths with Economics from Royal Holloway, University of London and a Masters from Imperial Business School. Steve comes highly recommended to me by close personal friends, all of which have said working with Steve has completely changed their ideas around self-belief, intentions, trust and worthiness. In this episode, we touch upon how our beliefs determine our intentions, and we have the ability and free will and choose what our beliefs are and how to act on them. I loved this episode as it allowed me to realise just how much control we have in shaping our future. If you enjoy learning about mindset this is the perfect episode for you. In this episode, we discuss: 2:46 - An introduction to Steve Griffiths 4:36 - How Steve's background has led to his career as a mindset coach 7:40 - The importance of setting your intentions early 11:32 - Is going off-track from the direction of your goals a good or bad thing? 15:25 - constructive vs destructive beliefs 19:19 - Should we view our beliefs regularly and objectively? 23:20 - Using perceived ‘negative' emotions may not be such a bad idea: Tennis example 28:41 - Sport is chaotic. Practise harnessing your emotions in training to improve how you react to your emotions in competition 30:31 - Trust and worthiness 34:06 - Do you need to feel worthy in order to trust yourself? 37:06 - How to distinguish between facts and beliefs 40:33 - Allowing deconstructive beliefs to limit your potential 44:03 - 3 pieces of advice for anyone struggling with deconstructive beliefs 49:03 - Steve's choice of progress theory guest Mindset is a topic that is incredibly popular at the moment and can often feel diluted. However, when Steve talks about his ideas around beliefs, worthiness and self-reflection, everything becomes clear and just feels so simple. I love the idea of having a reference point. It is the perfect opportunity to self-reflect on your beliefs and provide clarity around what your beliefs are and how you have the choice to impose your beliefs onto your experience. I also liked how Steve provided clarity around how we have a tendency to see deconstructive beliefs as facts, which stops us from acting on them appropriately. It's crazy to think of all the untapped potential in the world just because people saw deconstructive beliefs as fact when in reality it is just their perception. And perceptions can change, but it is up to you. And finally, how asking and telling are the same thing. I've never heard it framed that way before, and when you do it just highlights just how much free will you have. So use it wisely. Anyways I hope you enjoyed this episode and it has sparked some creativity around your own ideas on mindset. We'll see you in the next one. https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/thepricep/?hl=en (@thepricep) https://www.instagram.com/s.x.griff/?hl=en (@s.x.griff) Explore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources: https://amzn.to/3tkSxx7 (The nature of your personal Environment) Mentioned in this episode: The Progress Theory Hybrid Athlete Training Template Hey, it's Phil, I am quickly jumping on before the podcast to share with you an exciting announcement. As part of our Hybrid Athlete focus in Series 5, The Progress Theory have teamed up with Strength Coach Nause to...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Dr Luke Hughes, a Post-Doctoral research fellow in applied Exercise Physiology at St Mary's University, and an expert on blood flow restriction training. I've noticed blood flow restriction training is getting more popular in the training space and on social media. More blood flow restriction products are available to buy and people are starting to utilise this method to enhance their training. But is it worth the hype? What are the mechanisms behind blood flow restriction training, how does it work? Can anyone use it and is it possible for it to be dangerous if used inappropriately? Well, Luke provides all the answers to these questions so every listener will have information to help decide whether blood flow restriction training is right for them and how to use it. In this episode, we discuss: 1:10 - An introduction to Dr Luke Hughes 6:27 - What is blood flow restriction training? 8:24 - The mechanisms behind blood flow restriction training 10:28 - Low loads used during BRF training = quicker recovery? 12:21 - Which populations can use BRF training? 14:13 - Using BRF training to help laid and fatigue management for sports performance 17:23 - Using BRF training to stop muscle wastage for astronauts in space 23:06 - How do we programme BRF training? 26:45 - BFR training after ACL reconstructive surgery 29:00 - Common mistakes using BFR 32:36 - The right pressure to use with your BFR cuffs 36:28 - What to look for when buying a BFR cuff 39:55 - Questions from viewers 40:04 - Question 1 - BFR training and pain reduction? By @cmvincentandi 44:03 - Question 2 - Can BFR training increase capillarization in muscles with a big cross-sectional area? By @kemperman_human_movement 47:32 - Question 3 - What are your thoughts on cuffs that autoregulate occlusion pressure such as the air bands by Vald and Suji? By @adammattiussi 50:29 - How to contact Luke and learn about the courses he's leading in BFR training An amazing episode, which really answered my original questions around whether blood flow restriction training is worth the hype. The benefits of using blood flow restriction training can't be denied as it's been heavily supported by the research, and it seems like its benefits would be huge if used appropriately with the right patient or athlete at the right time. I just wanted to provide some final thoughts on some key areas which really stood out to me. Firstly, just how useful blood flow restriction training can be during early rehab. We know after serious surgery we go through a phase of muscle weakness and a reduction in size. However, BFR training can be used almost immediately after surgery (3 days post) during bed exercises and walking and has been effective at reducing this muscle loss and aid recovery. Secondly, I was amazed by the potential BFR training can have for athletes. As low loads are used the recovery is much quicker, meaning we could reduce the fatigue from strength training but still get similar adaptations. This could lead to an increase in other training, or the reduction in fatigue will mean the athlete is more fresh for sports training and competition. And finally, the pressure created by the cuff should be specific to the individual and consistent over multiple training sessions. We currently don't know enough about the cuffs you can buy which don't measure pressure. Do they work or is their effect limited? More research over the coming years will hopefully explain this Anyways I hope you enjoyed this episode and have enough information to allow yourself to make the decision if blood flow restriction training is right for your goals. Please follow @theprogresstheory on Instagram and Youtube and share this episode on your insta stories. Also, head to our website theprogresstheory.com and listen to our other episodes. We'll...

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Rob Anderson, Strength & Conditioning coach for the Scottish Rugby Academy and director of Athletic Evolution, a podcast that focuses on youth athlete development. Rob and I discuss the current misconceptions surrounding strength training for youth development, including why strength training does not stunt your growth, and why we shouldn't just focus on aerobic conditioning at young ages. We also hear how Rob's wealth of experience has developed his approach to coaching youth athletes. So if you coach youth athletes, work in schools, or are currently a developing athlete yourself, this episode gives plenty of take-home messages for you to implement into your own coaching and training. In this episode, we discuss: 1:13 - An introduction to Rob Anderson 5:34 - Where Rob's Interest in youth strength coaching came from 9:53 - Is there a culture change happening for youth coaching? 12:54 - Misconceptions surrounding youth strength training 18:52 - Why bone needs strength training 23:42 - Misconceptions around aerobic conditioning for youth athletes 26:51 - Is past research on youth strength training out of date? 30:54 - The aim behind the Athletic Evolution podcast 36:18 - What key performance indicators to focus on during talent ID to avoid the ‘early maturer trap'. 50:05 - Rob's philosophy for youth coaching and training 1:00:15 - The LTAD Network 1:06:22 - How to get in contact with Rob Final ThoughtsSo many take away messages from this episode, and it is amazing to see just how far the area of youth training has come in the last 10 years. Not only do I think this is great, but I think it is so necessary that youth coaching is seen as a specialist area. That way it can attract the best coaches for the job who have the right training, experience and skill set. I just wanted to provide some final thoughts on some key areas which really stood out to me. Firstly, just how much of a minefield youth talent ID is, and it is crazy that some still fall into the trap of selecting athletes based on their current performance, rather than actually looking deeper into how much potential that athlete has. It was great to have the relative age effect explained in detail to fully understand how it may influence the selection process. It's great to hear of strategies such as bio-banding, getting players to compete against those of a similar biological age, are being employed to allow both early and late maturers to develop the skills that they need. An early maturer getting selected when they shouldn't and a late maturer getting overlooked are definitely outcomes that will be less common if we provide better environments for youth athletes to develop. And finally, how ‘windows of opportunity have been so prevalent on youth athlete development models, despite scarce support from the research, and that using a more concurrent approach to training may be necessary for optimal youth development. Anyways I hope you enjoyed this episode and it has piqued your interest in getting involved with youth coaching. For more youth development content check out Rob's work with the LTAD Network. However, for now, please follow and share @theprogresstheory on Instagram and youtube head to our website theprogresstheory.com and listen to our other episodes. We'll see you in the next one https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST)Follow our Host / Guest https://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/thepricep/?hl=en (@thepricep) Explore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources: https://ltadnetwork.com/ (LTAD Network) https://athleticevolution.co.uk/ (Athletic Evolution) If you would like to give us a review on Podchaser, please...

Hello and welcome to another episode of the Progress Theory. In today's episode, we've brought on Christian Vassallo, S&C coach and researcher, to discuss the 3 minute all-out test. The use of the 3 minute all-out test is becoming more popular as coaches are finding it is easy to use and provides them with the perfect information about their athletes to aid their programming. But what is this information? How can it be so easily obtained and then used to make training programming decisions? In this episode, Christian breaks down how you perform the 3 minute all-out test, the physiology behind the information it gives you, and how it can be used in a training programme. As always, please follow and share The Progress Theory on Instagram and Youtube, head to our website theprogresstheory.com, and check out all of our other episodes. But now, here is Christian Vassallo In this episode, we discuss: 1:38 - An introduction to Christian Vassallo 3:50 - His work setting up Traainer 5:54 - What is the 3-minute all-out test 9:31 - Can you use the 3-minute test on other equipment, such as a bike or rower? 13:12 - The shuttle run version of the 3 minute all-out test 14:33 - Variables of interest from the 3-minute all-out test 18:10 - What is critical speed? 23:42 - How can you predict your battery (D') 26:05 - How to use D' and critical speed to make programming decisions: 32:57 - Eliud Kipchoge and his critical speed 35:52 - Using power for running programming 36:31 - Can the 3-minute all-out test predict the performance of both short and long-distance races? 42:50 - How you can Use D' and critical speed to determine race strategies 45:43 - Questions from Instagram 46:11-50:04 - How to use the 3-Minute test for improving field-based sports 51:00 - How to contact Christian Final ThoughtsThis was a great episode, it provided some great information about a test that seems so simple but can give you so much valuable information for your training. I love that you can use it for pretty much any sport. Whether you're a runner, rower, cyclist, or play an intermittent sport like rugby or netball, the 3-minute all-out test can be easily implemented into your training. I just wanted to provide some final thoughts on some key areas which really stood out to me. Firstly, that the critical speed is faster than you think. I can imagine most people new to this test must think that everyone slows down almost to a crawl during the final minute of the 3-minute all-out test, just because it's so hard to maintain that all-out intensity for that long. However, you'd be surprised how fast the default speed you resort to is. It just feels slow because of how fast you were going at the start. And finally, I thought it was just incredible that Eliud Kipchoge maintained 97% of critical speed throughout his 2-hour marathon, which means his critical speed is greater than 21 kilometres per hour. I don't even know if I can sprint that speed. His physiology is incredible. Anyways I hope you enjoyed this episode and have learnt a lot from it because I certainly did. All of Christian's details can be found in the show notes. For now, please follow and share @theprogresstheory on Instagram and youtube, head to our website theprogresstheory.com and listen to our other episodes. We'll see you in the next one https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST) Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/thepricep/?hl=en (@thepricep) https://twitter.com/cvassallocv?lang=en (@cvassallocv) http://traainer/ (@traainer) Explore these Resources or Items Mentioned in the Showhttp://www.traainer.com/ (Traainer) https://www.garmin.com/en-GB/ (Garmin) https://www.myzone.org/ (Myzone) Mentioned in this episode: The Progress Theory Hybrid Athlete Training Template Hey, it's Phil, I am quickly jumping on before the podcast

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. We've started a new series of episodes. These Progress Theory episodes aim to discuss how I (@thepricep) am putting Science into practice into my own physical challenges, as the best way to learn about human performance and sport science is to put it into practice, see what works and what didn't work, reflect on the results, review and repeat the process. What is important about these Progress theory Episodes is how they're going to focus on how I am making my programming decisions. What information am I using? How am I determining what is important for me and my training for a particular event at that given time? It is these decision-making skills that I hope will help our listeners make their own programming decisions. Making a training programme that is both specific to you as an athlete and your goal is difficult and requires a lot of thought as to what to include in your programme, what not to include in your programme, and decide where the right level of training is for you. For example, working on too many things at once may appear specific to your goals, but may accumulate too much fatigue which actually decreases performance or even increases the risk of injury. It is these types of issues that this podcast will discuss. I won't just list through my programme as that would be dull. However, I will go through key decisions and scientific principles that I think make up the important components of my programming, explaining my rationale behind them. So, the first challenge is The Gauntlet at the festival of endurance at Hever Castle hosted by Castle Triathlon. 1.9km swim, 90km bike, finished with a half marathon run. Only 8 weeks to prepare, which isn't much considering the poor training state at the beginning of the year. In this episode, we discuss: 0:00 - Introduction 2:30 - The Gauntlet 4:10 - My training history 6:00 - The specific components of the programme covered in this episode 7:14 - Efficiency is key and the driver of decision making in this programme 10:07 - Rate of Perceived exertion 15:01 - Exercise focus 16:38 - Poor motion around the C7/T1 junction 22:00 - Left hip impingement 25:28 - Left foot being a poor shock absorber 28:52 - Contrast sets 34:25 - Episode summary There are plenty more things to talk about, including the programming over the 8 weeks, which I will definitely cover in the next few episodes. I hope you enjoyed the episode and that it sparked some ideas in your own training. Please follow @theprogresstheory on Instagram and youtube, leave a comment or share us on your story. We really appreciate the help as we grow the channel. Also, head to our websitehttp://www.theprogresstheory.com/ ( www.theprogresstheory.com) where you can find all of our content. We'll see you in the next episode https://the-progress-theory.captivate.fm/listen (FOLLOW OUR PODCAST) Follow our Host / Guesthttps://www.instagram.com/theprogresstheory/ (@theprogresstheory) https://www.instagram.com/thepricep/?hl=en (@thepricep) Explore these Resources or Items Mentioned in the Show https://www.castletriathlonseries.co.uk/ (Castle Triathlon) https://www.youtube.com/watch?v=vrSg8aKK_78&t=2s (Rich Blagrove The Progress Theory episode) https://dgcoaching.co.uk/ (DG coaching) https://watthealth.co.uk/ (WattHealth) https://scholar.google.com/ (Google Scholar) https://link.springer.com/article/10.1007/s00421-012-2421-x (Ratings of Perceived exertion) https://amzn.to/3wBuDzC (Bands) https://amzn.to/3fkxDdR (Toe spacers) https://amzn.to/2SwFagt (Garmin) https://finding-centre.myshopify.com/products/wake-your-feet-up (Wedges) Mentioned in this episode: The Progress Theory Hybrid Athlete Training Template Hey, it's Phil, I am quickly jumping on before the podcast to share with you an exciting announcement. As part...