Skipping Fundamentals Undermines Athletes’ Long‑Term Intensification
Part of the pain I see in modern coaching is a lack of mastery of fundamentals and an even greater reluctance to admit it. I see a lot of bad hinging for instance as coaches want to jump steps in learning & progress athletes to load. Long term effect is robbing athletes of the ability to intensify.
Sauna Benefits Require 31 Minutes to Trigger HSPs
Most people might miss the biggest benefit of sauna You need to get really really hot… Your core body temperature needs to hit 102.4°F (39°C). For reference, a fever is anything above 100.4°F (38°C) So I swallowed a temperature monitoring pill. It goes through...
Strength at 44: 705×2 Deadlift Drug-Free
705 x 2 deadlift at 44 years old & drug free You can build muscle and strength at any age. All it takes is consistency and the right programming 💪 https://t.co/KkA9hXCPy3
Too Much Volume, Not Weak Muscles, Causes Injury
It’s good to have one coach that knows ALL of the stuff you’re doing. A program manager. I had a fighter say a PT said his hip flexors were weak. He was having hip flexor issues…. …… because he was kickboxing...
Kids Thrive on Fun, Not Forced Hard Challenges
Do hard things is an Adult thing: Despite what you see online… Telling kids to “do hard things” isn’t how you build resilient athletes. It’s how you make them hate movement. Because most of the time, “hard” just means being forced onto kids. Kids don’t experience...
Tart Cherry Juice Speeds Muscle Force Recovery
Tart cherry juice for muscle damage recovery 🍒 This new meta-analysis compiled data from 19 studies (385 participants) which investigated the effects of tart cherry supplementation on muscle damage in athletes 🔍 Here is what they found ⬇️ 💪 Tart cherry juice...
Rethink Endurance Performance with Modern Evidence-Based Strategies
This webinar is about rethinking endurance performance through a broader, more modern, and more evidence-based lens. Join the session with 40% off: https://t.co/FHjGFZjzbF https://t.co/ebr1vO0CYR
Hip Flexor Power Drives Sprint Performance
Sprint running is heavily dependent upon the power output that can be generated by the hip flexors and extensors. Read more in the weekly free Patreon article. https://t.co/sbu6sERoiD
Boost Golf Speed with Intent and Reserve Gap
Intent & speed reserve are two crucial concepts for golfers wanting to be faster. Swinging with maximum intent (trying to “kill the ball” or swing as fast as possible) recruits high-threshold motor units and teaches your nervous system to fire faster...
Testing Tirzepatide‑CJC1295 Combo to Balance Side Effects
Just spent over an hour with my clinical team debating which growth hormone peptide protocol to run. Still torn. Wanted to share the thinking and get your take. The goal: Increase GH and IGF-1 to support anabolism, recovery, and sleep, but...
Strength Training Boosts Mental Resilience and Stress Tolerance
One of the biggest benefits I noticed after starting to strength train seriously was the "mental fitness" I gained. Doing tough lifts is challenging enough that it changes how the rest of my day feels. I handle stress better, things don't...
Resistance Training Plus Protein: The Proven Muscle Formula
It’s simple yet we’ve known it for years. Resistance training + protein. No fear mongering needed. Comment “muscle” and I’ll send you the full podcast.
Aerobic Limits Drive Identity‑Driven Burn Pursuit
The aerobically limited athlete will be state dependent on chasing the burn (pH)/glycogen/>SNS/hormones. They will be psychologically tied to an identity that isn’t doing enough. Their nervous system will literally protect and chase this state.
Boosted Ritt Hammer’s CHS by 11 Mph in 12 Weeks
Earlier this year I helped for @DPWorldTour player @Ritt_Hammer gain 11mph CHS in just 12 weeks. Here’s how ⬇️ https://t.co/3SO3bHodQq
Heat Spikes Heart Rate, only Brady Thrives
Hahaha. Last week was 35-40 degrees. Could keep a 10 min pace at 120 hr. So… today is 85 and humid 🤣🤣 HR was 135 at 12 min/mi Heat sucks. Except if you’re @Brady_H
Bench 225 Is Heavy; Don’t Shame Those Who Can’t
As someone who can bench 10 reps of 315 and has a 365 1RM, I feel like I can safely give some Perspective on this 225 bench conversation. 225 is heavy. Someone not being able to bench 225 is not something we...
Science-Backed Toughness Guide for Action‑Driven Procrastinators
A practical, science based guide to toughening up — for those who can only “just do it” when conditions are right. @DrAndyGalpin PERFORM podcast hits another grand slam:
Recovery Becomes Your Superpower as Performance Slows
Recovery is a superpower... A thread... 1/There's a moment most aging athletes eventually hit. You finish a routine workout, but the next day, something is off. You're not just tired. You're slower. Less inclined to train. Your body is responding differently to...
Feel First, Think Second, Let Performance Follow
In physical training most coaches lead with the performance results. I think about those last. My prescription follows: Feel first. Mind second. Performance third. Performance is almost always a byproduct of getting the first two right.
Trust Your Body: Reduce Mileage in Final Taper
I used Runna for my Walt Disney World Marathon training and I'm using it for London now too. But this time I'm adjusting the taper to reduce mileage even further from what it recommends, just based on how I feel....
Three Moves to Relieve Upper Back Pain
Posture | Upper Back Pain 3 exercises that can help improve your posture and reduce upper back tension. Too much sitting makes your thoracic spine stiff and your upper back underactive, which often leads to tension. These exercises improve mobility in your spine...
Assessments Replace Guesswork, Drive Global Training Success
I recieved a lot of flack for telling you guys that you need assessments. Because if you’re not assessing, you’re just guessing. We got into assessments in 2009, when the first few started to gain traction. FMS and Assess and Correct...
Hit 50g Protein by Noon to Boost Performance
If you haven’t hit at least 50g of protein in by 12:30 pm you’re already behind. Yes, you should be eating 20–40g of protein at each meal. Skipping or under-eating earlier in the day is a big reason why you’re struggling. You’re...
Bakken Tempo Intervals Feel Easy at Low Heart Rate
Bakken for Fast Triathlon From my VO2 Block, I have a good idea of Tempo on the bike. Bike Tempo is 240-250w. I don't have a good idea on my current run profile. This session is at Ironman Core Pace. That is...
Simple Daily Habits Are My Ultimate Looksmaxxing Stack
my real “looksmaxxing” stack: - sunlight - 225g protein + single ingredient foods - 6x per week lifting/running - in-person human interaction - sex - evening sauna - wild roman skincare - meaningful deep work - daily walks (no phone) - 7-8 hours of sleep that’s it.
Cautious Bench Press Progression After Labrum Tear
Still proceeding post labrum tear with bench cautiously slow ramping volume. 5 x 10 and upper back work between sets. https://t.co/rYUFtQ7kdd
Strength Training Beats Pills, Injections, Surgery for Knee OA
Knee Osteoarthritis: Thread Number 3 The most powerful intervention for knee osteoarthritis is not a pill, not an injection, and not a surgery. It's not PRP and certainly not stem cells. It is the muscle above and below the joint. If you...
Self-Checks Accurately Gauge Hydration via Urine Specific Gravity
Can athletes assess their own hydration status?💧 This new study investigated whether a combination of self-assessments of hydration status could accurately predict urine specific gravity (USG) 🔍 Using two different USG cut-offs: low ≤ 1.012, and high ≥ 1.020 📊 85 firefighters and athletes completed 2 x...
Fiber Size, Not Type, Drives Unloading Atrophy Rates
Whether fiber type affects atrophy rates when all fibers in a muscle are unloaded is contentious. Yet, we can explain even the most confusing results if we make the assumption that fiber size determines atrophy rates and that fiber type...
Hinge Stores Vertical Energy; Rotation Adds Torque for Swing
Hinge & Rotate. ‘the hinge stores and releases energy vertically, while rotation (body/shoulder/hip turn) generates torque and sequences the swing horizontally and rotationally.’ https://t.co/LZZPScQFJe
Build Zone 1 Reserve Before Hard Training
Zone 1 is an investment. It builds your fat-burning engine and expands your energy reserves. Zone 3/4 is a withdrawal. It spends from that reserve. Want your hard training to actually work? Build the reserve first. #Base
Fuel Up: Carbs Support Training and Body Adaptation
Some reminders for runners increasing carbs for performance and health while navigating tough body image feels. You’re not doing anything wrong if your body is changing or feels different right now. Your body is adapting to the work you are...
Design Smarter HIIT Workouts with Our Free Guide
With so much junk out there on HIIT and other interval training... I put together a free guide: How to Design Better Workouts. Filled with insights on writing creative workouts that get the right stimulus for the desired adaptation. Sign...
Coaches Craft Personalized Plans Using Your Data, Schedule, Demands
https://t.co/dPuUxiaqfE The coaches I have personally trained at TRIUMPH Coaching don’t hand out generic plans. They build around your data, your schedule, and your actual demands: https://t.co/Mmwq3Iqn6o
Three Glute Days Outperform Mixed Leg‑Glute Sessions
In this reel I explain why I program the way I do for my Booty by Bret app, and why I think three Glute days is better than a quad, ham, and glute day. To me, it’s very obvious. Even if...
Train to Absorb Force, Not Just Deliver Power
Understand physics. When you impact a bag or person you absorb the same force. Newton’s 3rd law- Every action has an equal and opposite reaction. This is a teeny bit different based on if you’re hitting a soft bag or a...
Plan Your Race Pace Around Elevation, Not Just Goal
We’re at the point in the year where a lot of runners are approaching a big race. A few weeks out I think it’s good to have a general race plan, with the expectation that things may change depending on...
Run More, Not Just Better Technique, to Boost Speed
Amen to this. But somehow this message often gets convoluted into “you need to practice your running technique to get better at running” rather than “you need to put in more running volume to run faster ”. Running more increases...
10% Mileage Rule Cuts some Injuries, Not All
The 10% increase in weekly mileage rule can help decrease your risk for injuries such as runners knee, ITB syndrome and shin splints, but research shows training errors may be more linked to plantar fasciitis, Achilles tendinopathy, stress fractures, hip...
Rethinking Endurance: Evidence-Based Guidance Over Old Myths
Endurance performance may need to be reimagined. We explore whether some of the most familiar messages in endurance performance still hold true, and where a more contemporary evidence based approach may offer better guidance. Learn more: https://t.co/UXBWDt3JIP https://t.co/nRqSKWTXXR
Limited Time Means Prioritize Health Over Performance
No time → no high performance. That’s endurance sport. If time is limited, the goal shifts to health & fitness. Your training should shift too.
Track Multiple Pain Metrics for Real Rehab Progress
When rehabbing a running injury, don’t just track pain as a yes/no result to measure progress. We need to track things like: - Pre-run pain - How long could you run before pain? - Pain intensity during the run - Pain...
Alcohol Hurts Sleep and Recovery—Join Sports Webinar
Alcohol can disrupt sleep quality and recovery. Join the webinar for practical guidance in sport. Sign up: https://t.co/0PJC4DLDwV https://t.co/ywH4dO2VI4
Romanian Deadlifts: Smarter Choice for Most Training Days
The conventional deadlift will always have its place for raw maximal strength tests and powerlifting platforms. But for 95% of training days, the Romanian deadlift is the smarter, more complete choice. It lets you load the posterior chain heavy, gives...
Carb Mouth Rinse Boosts Heavy‑Lift Performance, Shows CNS Fatigue
Carbohydrate mouth rinsing increases work done during a strength training workout involving a small number of reps with a heavy load, showing that exercise need not be long-duration in order for supraspinal CNS fatigue to occur. https://t.co/Q11E9Ep6bb
Strategic Weight Cut Fuels Peak Fight Performance
Great first camp with @kidcallaghanjr ✅ Been eating very good, well fuelled and feeling the difference Final week before fight week, last bit of weight to lose before we’re in touching distance of fight weight for same day weigh ins Bring...
Elite Athletes Blend Hard Sessions with Abundant Easy Miles
You can argue threshold vs high-intensity all day. Both have produced world-class athletes. What hasn’t? Skipping the easy miles. Almost everyone at the top: *Something* hard + a lot of easy aerobic work That’s the recipe.
Serum Proteomics Distinguishes Endurance versus Strength Adaptations
Adaptations to endurance vs strength training in elite athletes revealed by serum proteomics https://t.co/ii3xAiNEcT https://t.co/hBfQ0E0v9W
Rory McIlroy’s Diet: High Protein
If you want to fuel like Rory McIlroy, it’s actually pretty consistent with my recommendations as a registered dietitian and certified sports nutritionist. He prioritizes protein first (around 170–180g daily) to support muscle, recovery, and stable energy. Then he adds in...
Sleep Deprivation Boosts Injury Risk and Hinders PRs
Your injury risk skyrockets with poor sleep. The actual numbers are wild. Studies show that with a lack of sleep, you move differently. Your reaction time is slower, mechanics are less economical, and the risk of injury increases. Your next PR depends...