Know What's Happening in Fitness
Know What's Happening in Fitness
New 'Compound Score' Set to Replace Watts‑per‑Kilogram in Cycling
Research challenges the long‑standing watts‑per‑kilogram (W/kg) metric, showing it fails to predict race outcomes. A new compound score that blends absolute and relative power, developed by Peter Leo and John Wakefield, is gaining traction, with teams like Red Bull‑Bora‑Hansgrohe already using it for talent scouting.
Matt Fitzgerald’s latest Endurance Mastery post tackles the most common mistake in HYROX preparation: neglecting the run component. He argues that HYROX, despite its gym‑style stations, is fundamentally an endurance event with physiological demands akin to a half‑marathon. The article outlines an 80/20 training framework—80% low‑intensity mileage and 20% high‑intensity work—to optimize running performance while still accommodating strength work. Fitzgerald also provides practical pacing and recovery tips to help athletes finish strong across all nine HYROX stations.
Most youth athletes don’t need more conditioning… They need to learn how to move. We’ve got 8-year-olds doing ladders and suicides...who can’t balance, skip, or control their body. That’s the problem. Speed Demons program gives45 athletic activities and games you can use: 🏡 Backyard 🏋️ Gym 🏈...
I require routine labs for my athletes every 6–12 months and the trend is clear: “Dirty bulking” is damaging metabolic health. I am seeing: • Elevated triglycerides • Increased cholesterol • Poor blood glucose control Mass without strategy ≠ performance. Course correct with: ✔️ Fiber-rich carbs ✔️ Lean protein ✔️...
A Japanese crossover study found that a single 70 mL dose of concentrated beetroot juice containing 400 mg of nitrates improved post‑sprint agility in male soccer players. Participants performed three sets of six 20‑meter all‑out sprints and then completed sensor‑based agility tests,...
Pre-season energy expenditure of professional football players ⚽️🔥 This new study investigated energy expenditure of pro football players across a 14-day preseason period using doubly labelled water 🔍 Which encompassed a… 🥅 Training only week 🏆 Training + match week Here is what they...
Elastic tissues aren't isolated; they're part of a messy, damped, energy-leaking body. What they do is store a chunk of it temporarily as stretch, twist, or shear then dump it back out as recoil.
The article outlines four practical ways to modify the Bulgarian split squat, a notoriously challenging single‑leg exercise, making it more accessible for beginners and those with balance issues. Certified strength and conditioning specialist Susie Reiner explains how the movement uniquely...
Learn how to interpret CGM data correctly during training. 24h left to use the early bird discount. Webinar 25 March | 16:00-18:00 CET https://t.co/eN6PetWMGW https://t.co/1HxlnKcV5K
Non-local fatigue is closely associated with reductions in voluntary activation of the untrained limb, indicating that it is caused by central nervous system fatigue mechanisms. https://t.co/BSr0Cw5Qz6
Women over 40 are often warned against jumping exercises, yet new research shows plyometrics dramatically improve bone mineral density and reduce fracture risk. Studies in *Current Osteoporosis Reports* and *BMC Musculoskeletal Disorders* confirm that adding high‑impact drills to strength routines...
Hinge and scoop methods are both incredible. You may like both or you may have a strong preference for one or the other. They both work the glutes very well.
Omega-3s improve recovery from exercise. A new study reveals a potential mechanism. Men who supplemented with 2.5 grams of EPA + DHA per day for 8 weeks lost less strength after muscle-damaging exercise vs. those taking a placebo. This was attributed in part...
The weighted front plank adds external resistance to the classic forearm hold, turning a static endurance move into a true strength drill. By placing a plate or vest on the upper back, lifters force the core to brace against downward...
Here’s a general formula for a sub 3 marathon (or BQ): First have a specific training plan program (see our “BQ Marathon Plan at Higher Running 🏃🏻 🙌!). Periodized training, quality long runs (20-22 miles). Consistently higher mileage (often over...
Yes your raw Vo2max matters greatly for distance running performance. However it’s really better efficiency (or “Running Economy”) is what allows you to harness a higher % of your Vo2max for longer times (and therefore a faster running pace). Hence...
Sam Sulek made his IFBB pro debut at the 2026 Arnold in Columbus, finishing eighth and out‑performing seasoned rivals. He praised a cooler, harder look and plans to refine his physique for the upcoming Arnold Classic UK. To achieve a...
Former Mr. Olympia Jay Cutler credits the leg press as a cornerstone of his legendary quad development. He emphasizes a lower foot placement on the platform, roughly shoulder‑width apart, to concentrate tension on the frontal quads. Cutler recommends twelve‑rep sets,...
What's the best way to improve the lactate threshold? When's it best to push or pull it up? I give you my 5 steps to improving LT in my latest deep dive video. Link below:
A big mistake runners make is thinking more is always better- filling their schedule with more runs, more workouts, more cross training. While more volume can be beneficial there’s also a fine line where less is sometimes better, especially if...
All Out Studio has launched a new Bicycling Workout app that delivers cycling‑specific strength, mobility, core, and age‑targeted training sessions. The library features video‑guided programs created by certified trainers such as Jen Kates, Bryan Krahn, Winnie Yu, and Ebenezer Samuel....
So many fighters get injured a week or two out from their fight. We can’t train 100% with 75% of our normal calorie intake. The math isn’t mathing.
A running injury doesn’t automatically mean the runner is “overtrained”. We need to separate mechanical and metabolic stress. A truly overtrained runner will see fatigue and a decline in performance b/c their entire body is overloaded physiologically. You can end...
Cutting requires a calorie deficit, which can impair recovery and performance. However, most lifters—especially those with less than a year of experience—should not automatically reduce workout intensity or volume. Instead, they should focus on proper deloads, sufficient sleep, and eating...
S&C is pretty rad, we are able to manipulate our physical capabilities if we challenge them consistently. Consistency in physical training reveals itself as a microcosm of the broader principle that incremental, persistent efforts lead to meaningful transformation in...
Indeed. Very parallel. 4-5 intense sets of resistance training per week close to failure bring ~all the strength gains of weight lifting. After that, you get bigger muscles but no strength gains.
Researchers identified insulin‑like growth factor binding protein‑7 (IGFBP7) as a circulating factor that limits exercise adaptation in older adults. Plasma proteomics from a year‑long high‑intensity interval training trial showed higher IGFBP7 levels predicted smaller fitness gains. In mice, genetic deletion...
I'd need to see it compared to band accelerated. As the exercise used "below the thigh" isn't how I have ever seen anyone do it in the weight room. https://t.co/iMgBsge8dD
From Anecdote to Evidence: Dispelling Myths in Bodybuilding and Physique Sports ... : Strength & Conditioning Journal https://t.co/PsfDv8G23e
The article outlines a six‑year, phased strategy for building a professional‑grade home gym, emphasizing disciplined budgeting and incremental equipment acquisition. It identifies a core “survival kit” – a power rack, elite barbell, 500 lb of plates, and a sturdy bench –...
Physical therapist Marc Monroe argues that hiking alone won’t fully prepare the body for the trail and that targeted strength training is essential. He identifies four primary muscle groups—core, glutes, quads, and lower‑leg muscles—as the foundation for safe, efficient hiking....
Music’s physiological impact on movement makes it a strategic asset for wellness brands, but using commercial tracks without proper rights can trigger costly lawsuits. The article outlines how data‑driven platforms like Tuned Global provide licensed catalogues, analytics and API delivery,...
Since eccentric contractions produce passive mechanical tension, they stimulate sarcomerogenesis, which we observe as increases in muscle fascicle length in humans. Isometric contractions at short or moderate muscle lengths do not. https://t.co/7wVgBzjELC
Over the past week, a lifter maintained an 85 kg body weight while logging three distinct training sessions. The workouts combined clean‑and‑press, progressive squats, matrix leg presses, and a consistent abdominal routine, with peak clean weight reaching 50 kg and squat singles...
In this debut episode of Secretly Sporty, host Sebastian Langdell explores how fitness fuels creativity by interviewing writers, comedians, and filmmakers about their "secretly sporty" habits. Guests share how activities like running, powerlifting, climbing, and tennis unlock flow states, inspire...
A friendly reminder to young players: if a scout refers to you as "long, lean, and projectable," it's not just so that you have good social media self-promotion material. Rather, it's just a nice way of saying you're skinny and...
Many years of TrainingPeaks data from top cyclists I have worked with show a consistent pattern: ~40–60% of the best 5, 10 and 20 min power outputs were achieved during training in individually prescribed HIIT sessions ~40–60% occur during races. In simple...
Jacob Gallagher completed a 2 hour 33 minute run on Iowa’s Heart of Iowa trail on March 13, 2026. He started at sunrise, faced a stiff 20‑30 mph tailwind, and navigated mixed terrain including a steep hill near mile 9. The cool 35‑40°F weather limited on‑trail...
The power press is most likely to be one of the most underrated or underutilised exercises to increase power and kinetic sequencing. Allow a few sessions to learn the right technique and you will thank me further along the line...
Fantastic exercise to integrate given the correct technique. Use this if you’re looking to increase power and strength
A growing body of nutrition research emphasizes that a protein‑rich breakfast is essential for blood‑sugar stability, satiety, and muscle recovery. Dietitians recommend targeting roughly 30 % of daily protein—about 27 g—for a 150‑pound adult, which can be achieved with eight quick meals...
At the NFL Combine, it’s not just about speed, power, and vertical jump. Shoulder mobility gets looked at too. In this video, we break down some of the lesser-known mobility tests used to assess shoulder range of motion, including overhead and behind-the-back...
What gets measured improves. What gets repeated transforms. Measurement gives you direction. Repetition rewires the brain Measurement creates clarity. Repetition creates change. You need to know well what to measure. Measured progress feeds enthusiasm. We are what we do.
Layne Norton cites research by Stuart Phillips showing that low‑load resistance training taken close to failure produces hypertrophy comparable to heavy‑load training. The key variable is proximity to muscular failure, not the absolute weight lifted. While traditional guidelines separate rep...
If your body is telling you how good it feels, it’s a good time to test yourself with a race. What signs tell you you’re race ready?
The article argues full-body workouts are the most efficient way to stay fit amid busy schedules. Experts cite research showing comparable muscle growth to split routines and added benefits for metabolic health, brain‑muscle coordination, and longevity. It highlights several routines—from...
The MarathonGuide blog’s March 9‑13 series explores the strategic value of disengagement, the need to disrupt complacency, and practical running guidance for late‑start athletes, while highlighting Shanghai’s bid for World Marathon Major status and featuring an interview with elite triathlon coach...
In a world of never ending variants… 1. Front Rack Reverse Lunges 2. Snatch Grip RDL/Deadlift Getting Slept on, dare I say it “man makers”.
Peloton instructor Hannah Corbin identifies three frequent stretching errors: pushing too hard, rounding the back, and compromising form. She explains how each mistake reduces muscle engagement, increases injury risk, and undermines mobility gains. Corbin offers simple cues—relaxing tension, maintaining a...
A recent study in Medicine & Science in Sports & Exercise examined how perceived effort influences the physiological benefits of interval running. Seventeen runners completed three 3‑minute interval sessions at effort levels 6, 7, and 8 on a 0‑10 scale,...
The forum thread argues that most lifters benefit more from simple, consistent programming than from complex concepts like effective reps or intricate exercise variations. Contributors cite classic compound movements, reasonable volume, and progressive overload as the core drivers of strength...
