Zone 2 Cardio: The Forgotten Key to Fight Performance
Fighters don't know shit about zone 2 cardio. We just figured out–A LONG TIME AGO–that slow steady roadwork is important to fight at a high intensity.
Budget-Friendly High-Protein Snacks for Muscle Building
Four tasty high-protein snacks to build and maintain muscle on a budget💪 🫐Greek yogurt + berries 🥣Cottage cheese + cherries 🍣Canned tuna or chicken + peppers 🥚 Hard boiled eggs + carrots + hummus
Rest Days Are Essential for Long-Term Training Success
Rest and recovery aren’t optional extras for people who train consistently; they’re part of what makes the training effective long-term. When you push hard most days, fatigue builds up (physically and mentally). Scheduled rest allows your muscles, nervous system, and...
Altitude Memory Makes High‑altitude Running Easier
Running at 8000 feet sucked less than it used to 😅 guess the body remembers altitude sometimes (I used to live at 8k)
Box Breathing Boosts Focus and Calms Stress
Paced breathing involves consciously inhaling and exhaling to a set rhythm. Research shows paced breathing exercises can both focus attention and regulate the nervous system. Try box breathing used by Navy Seals to manage stress. Perform several rounds till relaxation...
Rudy’s Steady Power and Strategic Pacing Dominate Ironman
Fast Ironman Racing Rudy's files are up over on Strava. I hope he does a podcast - maybe he'll do an interview with me. Here's what I see: Bike (3:56, 4,150kJ) - HR spikes early as he adjusts from the swim - Then he settles,...
Seeking Safe Marathon Training Tips After Injury
I’m thinking about re-attempting a marathon. The last time I did a lot of training for it I ended up getting injured and not making it. For those of you who do a lot of long distance running, do you have...
Light Running During Rehab Won’t Delay Recovery
"Why continue running while rehabbing an injury, won't that make it worse?" Usually no. It only makes things worse if you keep training as if nothing happened. With most running injuries, we're looking at a period of 6-12 weeks of rehab. Maintaining...
Stop Letting Your Body Quietly Narrow Your Life
Don’t let your life "narrow." I’ve been an orthopedic surgeon for 30 years. The thing I watch happen to people — more than any injury or surgery — is what I call the narrowing. Most of my patients have no idea it’s...
Hacked My Fitness Tracker Into a 100x Better Tool
What a time to be alive. My wife got me a Calibrex to track my workouts. Unfortunately the telemetry is terrible and so is the app UX. Instead of returning it, Claude and I hacked the device, rewrote the tracking...
Adapt Training to Any Gym’s Equipment for Maximum Impact
I’ve trained people from four of the top MMA gyms. I’ve trained people inside the PI and the coaches knew about it (and are lovely people, shout out to the PI s&c staff). I’ve trained people in many small...
Even Elite Athletes Want to Quit—Training Overcomes It
Every world-class endurance athlete I've asked says the same thing: They want to quit during a race It's natural to want to quit. Your brain is looking for a 'better' alternative to escape the threat of pain. Doubts are normal The best...
Swap Overhead Press for Rotational, Stable Variations
Programming Around Shoulder Pain In The Overhead Press. Principles for success 1. Change The Angle: Landmine Press 2. Add Rotation: Arnold Press 3. Add Stability Requirement: KB Bottoms Up Press 4: Weight Bear: Pike To Toe Reach Real time problems require real time solutions
Hamstring Rehab Progress, SkiErg Work, Run Return May 4
Weekly training log. All the good hamstring work directed by prep2perform_physio, still in a short-term situationship with the SkiErg. Hoping to start my return to run on 4th May. tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Creatine Boosts Power Output, Not Cognition, in Active Adults
Creatine is still primarily a physical performance supplement 💊 This new study recruited 40 active participants to complete physical (Wingate) and cognitive testing after either… 1️⃣ Creatine (20 g/day for 7-days) 2️⃣ Placebo (7-days) Cognitive testing was performance before and after the Wingate...
CGM Can't Accurately Predict Endurance Fuel Needs
Continuous glucose monitoring (CGM) is increasingly used in sport, but can it tell athletes how much fuel is left in the tank? This blog explores whether CGM can provide meaningful guidance on fuelling strategies for endurance performance. Click here: https://t.co/j4V3cTKttl...
Defy Age: Transform Movement, Breath, Performance Workshop
Most people accept that stiffness, slow recovery and pain are just part of getting older. And today, Mental Health is more important than anything. On May 9th, Gold Coast join x2 World Surfing Champion Tom Carroll and longevity coach & author...
Bedtime Protein Boosts Recovery without Adding Fat
Eating protein before bed does not automatically lead to fat gain. This blog explains how it can support recovery and muscle health. Read the blog: https://t.co/z3MoMcBdza
Regular Resistance Training Boosts Muscle Function, Hypertrophy, Performance
American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews 👇 FIGURE 2: Schematic representation of the modes of RT and the outcomes that are positively influenced...
Reverse Nordics: Essential Exercise for All Fitness Levels
Just discovered reverse nordics. It's the exercise we all need to be doing, regardless of fitness level.
Monitor Heart Rate: Ignoring It Leads to Bad Outcomes
This is exactly why you *should* pay attention to heart rate. A lot of variables beyond the pace/power you're pushing go into the mix to determine physiological stress at any point in time. You can't ignore those variables. I mean, you can, but...
Doctor Says 100 Daily Jumps Offer Limited Benefits
Is jumping 100 times every day good for you? Doctor breaks down TikTok trend A new TikTok fitness trend involves jumping 100 times each day, and a doctor has explained whether this viral exercise routine actually delivers health benefits https://t.co/8LhdDx4ei2 https://t.co/jstsaJ3hte
Lower Resting Heart Rate Lets You Work Harder
One thing I like about a fixed HR cap... It naturally grows with your fitness. 120 bpm is a much higher relative effort for someone with a resting heart rate of 40bpm, than it is for someone with a resting heart rate...
Walking Reduces Calorie, Hydration, and Heat Limits
95% Calories, fluid & heat management are 3 of the biggest limiters to marathon performance. All go down a lot easier when walking.
Androgen Receptor Density Drives Muscle Gains, Not Testosterone
Muscle androgen receptor density, but not testosterone, predicts muscle growth from resistance training In this 2018 study, testosterone, IGF-1, growth hormone, DHEA, LH, or DHT predicted muscle hypertrophy - muscle androgen receptor content did Muscles have androgen receptors that mediate hypertrophy through...
First Long Run Back: Recovery Journey Resumes
Sunday Funday one day early. First long-ish run back from injury. Build up begins again 🤷🏼♂️ https://t.co/vOQouHqd1V
Recovery: The True Cheat Code for Fitness Gains
The real fitness cheat code is recovery. Not because it sounds nice. Because recovery determines whether your training actually becomes adaptation.
Lift Lighter, Prioritize Clean Movement; Harmful Overtraining Culture
When I tell people to lift lighter and focus on clean movement during fight camps, I get push back from people who aren’t deep in this sport. The culture has to change. Y’all are constantly beat up It’s not just unnecessary,...
Apple Watch Apps Reveal Recovery, Battery, Fitness Age
you can just install an apps on the Apple Watch to give you recover, body battery, and fitness age
Training Volume Predicts World-Class Running Success
What's the best predictor of world-class performance in runners? Volume of Training. You've got to spend a lot of time doing the thing if you want to get good at just about anything.
Sleep: The Underrated Edge at FIBO Cologne
.@eightsleep is at FIBO Cologne with the best brands in fitness and performance. Sleep is still the most underrated advantage, but not for long. https://t.co/g56kYVObvD
Supplements Offer Small Endurance Gains, Unclear Adaptation Benefits
Supplements like sodium bicarbonate, beta-alanine, beetroot juice, and caffeine can boost endurance by ~1-3%. What about their impact on adaptation? Read the blog: https://t.co/nOvClAp15h https://t.co/R0OaDs8m92
Neck Training Boosts Core Power and Overall Strength
Train the neck hard and irradiation spreads: stronger traps, tighter core, locked shoulders, better force through the whole chain. It’s not just protection it upgrades the system. Bonus? A thick, developed neck simply looks stronger and more capable. https://t.co/pyfiZS4v9u
Small Choices Define Mastery, Not Grand Gestures
The real craft is in the small decisions: the extra set you didn’t skip, the cue you actually applied, the recovery you didn’t negotiate away.
Boost ROI with 2‑3 Weekly Hinge, Pull, Lunge Sessions
The BEST thing you can do for a 1x/ week client? Show them the value of 2-3 time per week by using the following blueprint for the BIGGEST ROI. 1️⃣ Hinge Emphasis 2️⃣ Pull Emphasis 3️⃣ Lunge Emphasis These movement patterns tend to...
Extreme Glycogen Loading Can Accelerate Breakdown, Not Boost Performance
Is it necessary to follow an extreme glycogen loading protocol? Or will you simply accelerate glycogen breakdown? Read the blog to find out: https://t.co/4tRxNEPTAA https://t.co/Grta1nNNWy
Pre‑Sleep Nutrition Boosts Muscle Recovery and Next‑Day Performance
In this live webinar, we will explore whether pre sleep nutrition can affect muscle protein synthesis, glycogen restoration, sleep, body composition, and next day readiness. Find out more: https://t.co/UXBWDt3JIP https://t.co/7uocd3yDXB
Exercise Activates Hypothalamic SF1 Neurons, Boosting Endurance
Exercise-induced activation of ventromedial hypothalamic steroidogenic factor-1 neurons mediates improvements in endurance 👉 “ These results demonstrate that exercise-induced hypothalamic SF1 neuron activity is essential for the coordination of physiological improvements following exercise training.” https://t.co/qLowm6sETh
Recovery Safety Drives Muscle Growth: Sleep, Nutrition, Low Stress
Muscle gain gets easier when your body feels safe enough to recover. That means: good sleep enough food progressive training lower stress load better nervous system state
Optimize Performance: Pre‑Exercise, Sleep Nutrition, and Recovery
Dr Ormsbee will explore: - pre exercise fuelling - pre sleep nutrition - recovery and muscle protein synthesis - glycogen restoration Register here using the early-bird offer: https://t.co/Fg2QSJQ4dC https://t.co/kv7TV7NFxW
Data Isn't Steroids: WHOOP Defends Athlete Insight Rights
At @WHOOP, we will always stand by our members’ right to understand their health and performance. Data is not steroids. Access to accurate, non-invasive insights does not undermine competition—it strengthens the sport and supports players. https://t.co/9s6c3ifw9N
Creatine: Most Studied Supplement Still Sparks Debate
People are still debating creatine use when it's the most researched supplement in history? https://t.co/lIOlNTG713
B Cells Critical for Exercise Performance, Study Shows
Did you know immune systemB cells are essential for exercise performance? Learning from B cell deficiency in the mouse model https://t.co/BWGC0GKVIq https://t.co/OhQWwNmXLU
Low‑Impact Box Jumps: Progressions for Safer Plyometrics
Box jumps are a great plyometric activity that’s lower joint stress because you go up, but don’t come down. That said, don’t think that you only have to stick to the same old traditional option. Here are a few ...
Energy Turnover Predicts Performance Better than Distance
One way to reconcile the success of different protocols is to think in terms of energy turnover Road running is relatively linear for energy vs mileage. I've found mileage works well for tracking Steve's point. The best predictor of my triathlon...
Strategic Fuel Station Placement Boosts Carb Intake and Recovery
Something seemingly so simple as putting a fuelling station in the right place can be the difference between players achieving total daily carb intakes or recovering optimally the day before a match. Simple strategy. Big pay-off. tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Hip Mobility, Pelvic Floor, Core: Key to Back Relief
Low back pain 6 exercises that improve hip mobility, pelvic floor strength and core stability. When your hips move better, your lower back doesn’t have to compensate. A strong pelvic floor and stable core support your spine and reduce unnecessary stress....
Ketone Ester Adds No Benefit to 120 G/Hr Carbs
Ketone monoester does not offer metabolic advantage when consuming 120 g/hr carbohydrate 🥤 This new study recruited 8 trained male cyclists to a crossover design where they completed 3hr at 95% lactate threshold (LT) followed by 150% LT to exhaustion tests...
Power Clean Thruster Boosts Combat Core Strength
Power Clean Thruster Benefits for Combat Athletes Develops horizontal pressing strength with integrated trunk control, improving force application without positional collapse Enhances cross-body coordination, linking upper-body pressing with lower-body movement patterns Reinforces anti-rotation and controlled rotation, critical for maintaining structure during strikes and...
Consistent Structure Boosts Volume, the True Performance Driver
I’ve seen a lot recently about how running volume isn’t as important as weekly structure or progressive overload. But both of these factors ultimately lead to improved volume which is a key driver of success in running performance. Nearly every...