Rehab Focus Fuels Strength Gains and Bench PR Hope
This knee isn’t behaving…rehab taking full focus but also making some good strength gains. A couple of light-ish bikes. Rehab routine everyday, stretching twice, foam rolling daily and everything anti inflammatory under the sun. Could be PB’ing on bench soon, so if there’s one speck of hope I can focus on it’s that 🤷♂️ tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Consistent Morning Routine Fuels Daily Energy
Morning routine finished. Every single day. Today: > light in eyes + hair cap > breath work > protein + sups > strength 30 min > rucking 30 min > stretching 15 min > dry sauna > breakfast My favorite part of...
Coaches Must Tailor Strategies to Individual Athletes
Athletes come in all shapes and forms. One athlete’s elixir is another athlete’s poison. The coach’s job? Know which is which. https://t.co/Qt4hMfDvJz
Cluster Sets Boost Volume and Quality at 80‑90% 1RM
Clusters are free gains, pretty much rest 10-20s and do another rep. My preferred method for strength 80-90% of 1RM. 1 rep Rest 10-20s 1 rep Rest 10-20s 1 rep Rest 10-20s Done Increased volumes at higher intensities and higher quality reps.
We Need Real Endurance Coaches, Not Influencer Myths
This is why we need more endurance coaches (who know how VO2max is actually improved) and less "fitness influencers" around these parts 🤦♂️
Free Tools to Analyze Individual Runs and Trends
For anyone who wants to track this themselves, I built 2 free tools that you can use. The first looks at an individual run, the 2nd looks at trends over multiple runs. You have to download the .fit files from...
Consistent, Repeatable Moves End Low Back Flare-Ups
Low back pain usually isn’t about finding one magic exercise👇 It’s usually about doing the right things consistently instead of trying random stuff whenever it flares up. This move can help. �But the bigger win is when it becomes part of something repeatable. That’s...
Track HR Decoupling and Pace, Not Just Watch Metrics
There are better ways to measure progress than relying on your watch’s fitness algorithm. I track long runs and race pace workouts throughout the season. Then I check these metrics to see how things are changing: - Heart rate decoupling - Pace...
Training for Life: Fitness That Fuels Longevity
I’ve had the privilege of practicing in the same region for nearly 25 years. I’ve gotten to know many of my patients well. Some thrive despite the years; many don’t. Long ago, that observation started to quietly shape how I...
Holistic Training Counters Aging’s Multi‑Faceted Decline
Training for life means deliberately resisting the narrowing that accompanies aging without training. It means building and maintaining the full spectrum of physical capacity: aerobic base, strength, power, rotational core, lateral movement, balance, and landing mechanics. Not because any single...
Progressive Overload and Volume Drive Muscle Hypertrophy
Want to build muscle effectively? 💪 Muscle hypertrophy happens when protein synthesis outpaces breakdown driven by smart training, nutrition, and recovery. 1. Resistance Training Gradually increase weight, reps, or difficulty over time. • Aim for 10–20+ weekly sets per muscle group (spread...
Listen to Subtle Fatigue Signals, Back Off Early
Related to AC’s article Each time we arrive at a new level, it will only take a little too much to derail ourselves. “Little” meaning a couple hours/sessions per week or more than one bad decision (usually intensity related) The feeling to...
Recover Smart: Sleep, Rest, Eat, Cut Intensity
What if you run *too hard* for *too long*? If you might have risked injury or excessive fatigue/soreness, the best things to do are: 1. Sleep as much as possible 2. Rest 1-2 extra days 3. Overeat for ~2-3 days 4. Cut intensity the...
Strides: Keep Heart Rate Low, Prioritize Cadence
Strides, when done correctly, shouldn't be long enough (or fast enough) to significantly elevate your heart rate. Shoot for... - Set cadence first - Progressively lengthen stride over ~10-15s - Gradually build to ~5k pace or a little quicker - Once you hit that pace,...
Injured Runners Usually Keep Running, Just Scale Back
When rehabbing an injured runner, is very rare that they need to completely stop running. There are a few injuries that require complete rest, but for the most part we use a reduction in intensity/volume before rest. For the most...
Early Run, Adjusted Pace, Trust Body Before Marathon
I woke up at 4:30 this morning to start my 23 mile run so that I could get it done before the temps started rising. My plan had me doing a 12-mile race pace block as a part of this...
Six Months at 75% MHR Boosts Fitness and Speed
Related to another post from yesterday... Most athletes could afford to spend at least 6 months of every year capped at 75% MHR. You won't do that, because you'll get bored and distracted (probably by something you read here) But you'd be a...
Science-Backed Training Week Explained: Methodology Revealed
Long post. What my training week looks like… and why it looks like this. Sometimes understanding the science and theory helps anchor the methodology. Link for there 👇 https://t.co/2Xzne078WC
Your 70‑year‑old Self Depends on Today's Activity
A patient asked me yesterday why so many orthopedic surgeons seem to be in good shape. I told her... Because we know what happens to the human body when we're not. We see it every day. The loss of muscle that...
Adapt Your Training to Life’s Stress, Don’t Force Progress
Be flexible with the plan. Life stress = training stress. Missed sleep or travel = immediate pivot, never forced progression.
Uzbek High Pull Resurfaces as Grappler Strength Tool
While I don't program full lifts often. I still program high pulls especially for grapplers. Neat to see a resurgence with what is being called Uzbek high pull, which is a hinge into a high pull. https://t.co/miW6fkMiS2
Intense Training Costs My Heart, Fuels Scientific Insight
For nearly 40 years I've used my body to test ideas about training intensity, HIIT, monitoring, etc. I seem to be paying for those sins now with big atrial fibrillation challenges. This distracts me a bit, but hey,...
Traditional Periodization Remains Core to Modern Sports
Ever since I travelled to Moscow in 1986 as a 20y old student in search of secrets, "periodization models" have spun in my head. This review helped slow the spin. Revisiting Tradition: Why the Traditional Periodization Still Shapes Modern Sport...
Anatomical Variant Anconeus Epitrochlearis Linked to Thrower Elbow Pain
New podcast: I outline what an anconeus epitrochlearis is and how it can contribute to medial elbow pain, in throwing athletes. It’s important to consider anatomical variants in addition to medical and movement diagnoses. https://t.co/VY4K0Q0a2G https://t.co/mIa4FfK0bK
Methodical Strategies to Run a Fast Marathon
If you want to race 26.2 miles FAST, you have to be methodical. My piece in Trail Runner covers 5 good strategies (especially the last one)
Hit 350‑lb Squat, 2× Bodyweight After Losing 10 Lbs
It was a goal of mine to return to squatting 2x body weight after dropping ~10lbs. Happy to check that off the list after hitting 350 today at 174. https://t.co/GEF2I1d4aj
Effective Training: Simple, Resilient, Purposeful, Measurable
If it can’t survive a missed meal or late night, it’s not a program. If you need more than one cue per lift, the movement isn’t polished. If the athlete can’t explain why they’re doing the exercise, scrap it. If progress isn’t measurable...
Zone 2: Optimal Metabolic Equilibrium for Most
A mechanistic articulation on why zone 2 is the maximum metabolic equilibrium state for most people. 👇 https://t.co/W8MxJC40Yi
Eat Enough, but Don’t Let Cravings Dictate Performance
Pretty lean and skinny elite runners always telling you to “eat more”? Um, I’m not sure they actually practice what they preach exactly 🤣?! Yes, please fuel properly and don’t be malnourished (obviously). But if I always “ate what my...
Ask Coaches: Have They Guided Kids Through LTAD?
I always ask coaches with all the answers...have you actually taken any kids through all the stages of long term athletic development? ##LTAD https://t.co/MynGp0ROWD
Strong Core, Strong Punch, Safer Chin
"Proximal stability enables distal power." This is why a strong core and glutes make someone a power puncher AND have a better chin.
High‑intensity Training Belongs Later; Adaptations Differ in Timing
"Why don't we do high-intensity early in the build?" Because high-intensity and low-intensity adaptations operate over different timeframes... https://t.co/UUH1ANwGG7
Coffee Vs. Alcohol: How They Disrupt Sleep and Recovery
How do coffee and alcohol affect sleep, performance, and recovery? Join our upcoming live webinar, make use of the early-bird offer. https://t.co/6Nswtdw8XP https://t.co/j5xZAUyGoz
Adaptations Fail Without Required Behavioral Change
When we get outcomes (adaptations) that require behavior modification (work), without the behavior modification we build change on top of dysfunction. The nervous system is still compensating. The root problem continues to fester. This is well understood in human performance....
Cap Your Heart Rate at 70‑75% for Breakthrough Gains
One of the simplest things you can do to set up a breakthrough season: Set a heart rate cap at AeT (~70-75%) & keep *every session* below it for the first few months of your build. Most watches will have a heart...
Maximize Strength and Hypertrophy with Minimal Training Time
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review 👉"This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in...
Creatine Boosts Performance, Recovery, and Cognitive Function
Creatine supplementation for performance & recovery 💪 This new review examined how creatine supplementation impacts… ⚡️ High-intensity performance 🔁 Recovery & muscle damage 🏃 Endurance & intermittent sport performance 🧠 Cognitive function & resilience …across athletic, endurance, team sport, and tactical populations 📚 Here are the...
Prioritize Sleep: Key Do’s, Don’ts for Athletic Recovery
Sleep is essential for recovery of the brain and body. Sleep deprivation or restriction has negative effects on cognition, learning and memory consolidation and mental well-being, growth and repair of cells, metabolism of glucose and immune function. In this blog...
Essential Gear: Shoes, Belts, and Utility for Endurance
Gym Equipment for Endurance Athletes Thoughts on shoes, belts and a useful utility piece https://t.co/1Yp3GHzN2z
Deep Sleep: Your Ultimate Performance Booster
Sleep is the OG performance stack. Get more deep sleep and you will be at your peak
Integrate Mobility, Strength, and Energy—Eliminate Weak Links
Mobility, strength, and energy systems are not separate qualities—they are integrated components of a single performance system. Weak links are design failures. GET H.I.T. S&C
Assess Your Mobility to Boost Golf Performance
Golfers: have you ever actually gotten a movement or mobility assessment done to improve your game?
Zone 2 Isn't Base Work—Treat It As High‑Intensity
In my opinion, Zone 2 is actually high-intensity training. Shouldn't be the majority of your base work. Use cautiously.
Three 20‑second Sprints Match Weekly Cardio VO2 Gains
Just 3 all-out sprints for 20 sec repeated 3x a week can result in the same VO2 max gains (+19%) as 45 min of steady cardio once a week. The difference: 20 min less time spent on training. Caveat: done on sedentary...
Avoid Overtraining: Set Limits to Prevent Marathon Injuries
There can be a point where the training benefit goes negative from a big effort, especially if the runner isn’t prepared for it. This happens more often on tight marathon training timelines. If the training goes beyond the runner’s capabilies,...
Nighttime 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 https://t.co/2m6VaOxOhP
Blocked After Influencer Dismisses Sleep, Hormones for Recovery
I just got blocked. A guy on gear said that sleep and hormones don’t matter for muscle damage recovery. He had 52k followers. Thats rough. 😭
Nutrition Hacks to Boost Sleep and Performance
Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance. https://t.co/SabVAOeY5n https://t.co/cASn0WvTvT
Train First, Then Count Protein: Nutrition Follows
Prioritize training over protein count obsession (yes nutrition still matters but putting training first anchors the nutrition aspect). @foundmyfitness on the Huberman Lab podcast out now https://t.co/vQ9eIWHyF8
Load Choice Doesn’t Matter for Muscle Growth—Pick What Works
There is strong evidence that similar hypertrophy can be achieved across a wide range of loading schemes (~5 to 30+ repetitions), provided sets are performed close to muscular failure. That said, some data suggest fiber type–specific differences, with heavier loads...