Match Athlete Speed to Zones, Ditch Mileage Metrics
If you know your athletes, and you know how fast they should be going in each zone, they are one and the same.
Nutrients, Not Empty Calories, Drive Athletic Performance
I see a lot of athletes chasing calories because they were told '"just eat more", but not prioritizing nutrient dense foods. Calories provide energy but nutrients determine how well you perform, recover, and adapt. If you want strength, speed, and endurance, you...
Fuel Your Performance: Smoothies Solve Athlete Underfeeding
No appetite? You’re not alone. One of the biggest mistakes I see with athletes is underfueling simply because they’re not hungry especially during intense training seasons. 👉 That’s where smoothies come in. Protein fruit smoothies are one of the BEST ways to: ✔️...
Fitness Industry Misreads Post‑Workout CNS Fatigue
The fitness industry misunderstands post-workout CNS fatigue more than any other physiological concept. Learn how it actually works in this week's free Patreon article. https://t.co/L5B5n6Ltt0
Every Mile Counts: No Such Thing as Junk Miles
When it comes to your base work, there's no such thing as "junk miles" There's just miles that you did and miles that you made excuses about.
Red‑Light Therapy: The Real Science Behind the Hype
The surprising science behind red-light therapy — and how it really works. People are buying helmets, face masks, vests and beds that emit long-wavelength light. Beneath the hype, there is some interesting biology. https://t.co/JWV80QOuQU
Coach Scott Johnston Reveals Ultimate Fatigue‑Resistance Masterclass
Over the last 6 months, no episode of the Strength Running podcast has outperformed my conversation with the coach of *both* UTMB champions, coach Scott Johnston. It's a masterclass on building fatigue resistance --> https://podcasts.apple.com/us/podcast/how-to-build-fatigue-resistance-with-the-coach-of/id1170932252?i=1000728400736
Olympic Swimmers Train on Ridiculously High Volumes
The S&C coaches I've known who have worked at Olympic level swimming all tell me athlete training volumes are ridiculous. Such an approach would'nt be that outlandish. https://t.co/AqDLDf1ciI
Bench Press: High‑Impact Horizontal Press for All Sports
Thanks for the mention @LukeKerrDineen Bench press is one tool of many in the horizontal press category, it’s one that gives a lot of bang for your buck that is a mainstay in other sports.
Resistance Athletes Need 2.3
For resistance-trained individuals looking to maximize fat loss while retaining lean mass, higher intakes of 2.3–3.1 g/kg/d are recommended according Ralf Jäger et al. J Int Soc Sports Nutr. 2017
Roundback Lifts: Use Wisely to Prevent Injuries
Roundback lifting: should you avoid it altogether, or should you purposefully do it to safeguard against injuries?
Open Chest, Strengthen Upper Back for Better Posture
Comment “community” to join my group coaching 3 exercises to improve shoulder mobility, open your chest and strengthen your upper back If your shoulders are stiff and your upper back is weak, your body tends to fall forward. Opening your chest and building...
Optimal Pre‑Game Meal for Energy, Recovery, Hydration
If I had to recommend ☝️ one meal the night before a game or training event for max energy this would be the meal: -Roasted spinach -Coconut H20 -2 Oz of salmon -3 Oz of flank steak -Mashed sweet potatoes -Mixed fruit cup of cherries,...
Rotational Slams Replace Wall Throws for On‑the‑Go Golfers
Wall throws are great, but golfers can’t always do them in their gym, garage or home gym. A great substitute is rotational slam or floor throw. Demo’s here by @elliottjenkins_golf we often encounter this problem on the road so floor...
Detraining Can Boost Speed via Fiber Shift
Some S&C resources claim that speed is lost quickly during detraining. In fact, speed tends to increase during detraining (probably due to fiber type shifts back to type IIX). https://t.co/jn4vRuAvSR
Trust Your Body, Not Just Fitness Apps
Runners, it’s crucial for us to recognize science and how to call out our devices. It’s physically not possible for a human body to do this. Period. When we defer to an app or device over critical thinking or understanding...
Full Glute Growth Requires Multi‑Plane Hip Extensions & Abductions
How to build total glute development. Is it as easy as picking one hip extension movement and one frontal plane hip abduction movement? Ot do we need a vertical and horizontal hip extension movement to maximize lower and upper glute...
Choose the Right Pre‑Workout Carbs for Optimal Performance
Carbs before training is a good idea right? .. of course - when you choose the right type There’s a difference between the carbs in a croissant, a banana, and a pizza Generally speaking we want to keep with low fibre, fat, and...
Three Moves to Unlock Hips and Ease Back Pain
Stiff hips from sitting | 3 exercises 3 exercises that focus on opening up your hips improving groin mobility and overall hip mobility Moving your hips through a bigger range can help restore lost movement so they feel less stiff and restricted Better hip mobility also...
Coaches Can Finally Personalize Training Beyond Elite Athletes
Like most coaches... Poorly. I had a squad template season plan that was based on what I had seen and what seemed to work for me. Then I would adjust it up or down depending on how tired the athletes looked...
Train for Longevity: Modular Fitness for Ageless Resilience
I've spent decades watching people limit themselves, not because their bodies failed them, but because they believed their bodies were fragile. So I built something different. A modular training library for people who want to stay capable, resilient, and independent as...
Your Grip Sets the Tone for Every Lift
Grip is the interface. Crush it hard and irradiation transmits up the chain shoulders lock, core braces, the whole lift tightens. Gentle grip sets a soft tone. Tight grip sets a strong one. It might seem simple but setup with...
Choose Exercise by Goal, Not One‑Size‑Fits‑All
The relative effects of different exercise modes on physical and metabolic health in older adults: A network meta-analysis "Current evidence does not identify a single “best” exercise modality for improving VO2max/VO2peak in older adults. Modality selection may be better guided by...
Perimenopause Is a Metabolic Shift, Not Just Hormones
Perimenopause is not just a hormonal event. It's a metabolic one. Estrogen decline affects muscle, bone, tendons, cardiovascular capacity, and insulin sensitivity — often simultaneously. Most women aren't told this. Most training advice doesn't account for it. Here's what the evidence...
Strength Train During Pregnancy to Counter Relaxin’s Loose Joints
Relaxin is a hormone your body makes during pregnancy that literally makes your skeleton more flexible. Not just your hips, but everything. Your knees, lower back, SI joint, and wrists can all start to hurt because relaxin loosens connective tissue throughout...
Exercise Fuels Brain Health Through BDNF and Metabolism
Exercise doesn't just strengthen your body — it changes your brain. Resistance training and aerobic activity promote BDNF production, improve brain glucose metabolism, and appear to reduce the risk of cognitive decline. The muscle-brain connection is one of the most important...
Avoid Exhaustion: Limit Practice for Sustainable Gains
“To maximize gains from long-term practice,” the study’s lead author, K. Anders Ericsson, concluded, “individuals must avoid exhaustion and must limit practice to an amount from which they can completely recover on a daily or weekly basis.” Never let today ruin...
Data Reveals Individualized Sharpening Benefits for Athletes
For example... Step into my brain, but please remove your shoes... How do I go about deciding when/if to begin sharpening an athlete prior to their A Race? I run a mixed effects model (comparing to population norms) to determine the relative performance...
Oxygenated Water Boosts Cycling Performance, Study Shows
Can oxygenated water improve athletic performance? In this blog, Dr Nick Tiller and I discuss findings from a study showing oxygenated water improves cycling performance... Read here: https://t.co/buFBG5adMw https://t.co/wXVLIQ80Xl
Supplements Can't Replace Real Meals for Athletes
If you’re: - drinking a protein shake instead of eating breakfast - taking creatine, BCAAs or a preworkout instead of eating carbs before a workout - skipping lunch but never missing your daily supplement stack - avoiding a post-workout meal and relying on protein...
GLP‑1 Weight Loss Risks Muscle Loss without Proper Monitoring
We are prescribing powerful weight loss drugs without measuring the most important metric: muscle mass. Physical therapist Maureen McBeth has tested the body composition of countless patients who lost 50 pounds on GLP-1s. The results? Dangerously low skeletal muscle and exceptionally...
TFL and Gluteus Medius Leverage Peaks at Joint Extremes
With a straight leg, hip abduction moment arms alter over the joint angle range of motion such that the TFL and gluteus medius have best leverages at either end. https://t.co/d43ErC08BZ
Master Timing, Not Just Load, for Peak Adaptation
Two things drive adaptation: The load… and the timing of the load. Most athletes obsess over the first. The best athletes master the second.
Strengthen Back, Boost Hip Mobility, Reduce Pain
Low back pain mobility routine 7 exercises that strengthen your lower back, improve lumbar spine control and increase hip mobility Better control of your lumbar spine helps reduce unnecessary stress on your joints, while improved hip mobility takes pressure off your lower...
Focus on One Metric, Not All, for Joyful Runs
One way to suck the joy out of running is to focus on too many things at once- heart rate, pace, running form, effort level. I recommend picking one thing to work on at a time
Master Basics First, Then Unlock Advanced Power Moves
Save if you want to become faster, sharper and more powerful. These are some of the more advanced exercises I would include with my advanced athletes. Nail the basics and compounds before you give these a go. If you are advanced...
Supine “Arm Drag” Rows Boost Rhomboids and Back Thickness
Supine rows especially with this set-up have always felt good for Rhomboids and general back thickness. One of my MMA clients used to call these “Arm Drag” rows. https://t.co/Cu5zczg11s
Avoid Sex and Leg‑draining Feats Before Competition
General conclusions: - Sex is not great as a pre-game warm-up (ideally finish 10hrs+ before) - Avoid any feats of prowess that make your legs go weak within 24 hours of competition. Other than that... https://t.co/e5olqnJMvd
Weightlifting After 30: Your Essential Life Insurance
If you’re over 30, lifting weights is NOT optional. It’s your insurance policy for life.
Fix Knee Pain by Targeting Hips, Ankles, and Muscles
Knee pain? 2 things to focus on First, look at the joints below and above your knee. Your ankles and hips. If they lack mobility or control, your knee takes on more stress and compensates. Second, strengthen the muscles around your knee....
Exercise
The new Huberman Lab episode is out: The Best Vitality & Health Protocols | Dr. Rhonda Patrick (@foundmyfitness) 0:00 Rhonda Patrick 2:40 Competition, Jumping Rope, Rope Flow 6:49 Rhonda's Exercise Routine, Cardiovascular & Resistance Training 12:30 Cognitive & Physical Benefits of Exercise, Serotonin &...
Bicarbonate and Extra Calories Enhance Endurance Performance
Been experimenting with bicarb for the last year as well as seeing how extra calories impact my performance Full write up can be found on Endurance Essentials https://t.co/WLuX7VNkAv
Poor Sleep Increases Runner Injury Risk
Sleep profiles predict injury in runners 🩼💤 This new study profiled 425 recreational runners based on their sleep habits including… ⏰ Sleep duration ☑️ Sleep quality 🚨 Sleep problems Investigating associations with injury history, whilst controlling for factors including training volume 🔍 Results 📊 Runners were...
Prioritizing Holistic Athletic Development over Long Seasons
If I had the opportunity to work with a group of 8u to 11u baseball players this is what the training would look like. Instead of an extended season through summer and fall, the entire focus of that time period...
Low-Volume, Low-Frequency Training Preserves Muscle Fascicle Lengths
A low-volume, low-frequency combination is able to maintain muscle fascicle lengths after eccentric-only training in humans. This suggests that maintenance of sarcomeres and myofibrils works slightly differently. https://t.co/kSamQXyhZh
Set Night Thermostat to 15°C for Deeper Sleep
Turning your thermostat down to 15°C (about 59°F) at night is one of the simplest, most evidence-based “sleep performance hacks” available and it works because it directly supports your body’s natural biology. Your core body temperature needs to drop by around...
Chronic Pain Over 45: Endless Whack‑a‑Mole or Acceptance?
Does the 45+ "what is sore today" whack-a-mole end or do people just give up?
Patience and Strength Turned Pain Into 74‑Mile Weeks
Super grateful that this little 42-year old body has been thriving on the work. I hit a 74-mile week for the first time in years, closing it out with a structured 19-miler this morning. In August, I ran 52 miles...
Treat Interval Training Like Art: Innovate With Every Variable
Proper interval training is like being an artist. You have all of these variables (speed, recovery, rep length, set length, pacing, etc.) and each twist, changes the stimulus a bit. You can do 100m repeats that work on speed or aerobic endurance. Be...
Seasonal Training: Embrace Bodybuilding with Heavy Front Squats
I’m currently in a bodybuilding phase and I’m quite enjoying the shift in focus. Training should be seasonal in some respects. I’m still using intensive methods, heavy front squats and RDLs are a mainstay. I’m keen on ‘Bus bench vs...