Train Shoulder Injuries Safely: Use Dumbbells, Skip Barbells
Training with a shoulder issue: This isn’t to fix anything. I’m not a doctor. This is to help you train without making things worse when you are injured. 1. Avoid barbells and overhead. If one shoulder is janky, keeping them locked together isn’t helpful. Dumbbells and kettlebells will help you learn to stabilize without your good arm and bad arm fighting each other. 2. Rib cage position- arching or flexing your spine while using your shoulders can potentially piss things off. When shit-
Master the Basics, Not Complexity, for True Performance
True performance isn’t built on complexity. It’s built on mastery of the basics executed with technical excellence, biomechanical understanding, and deliberate craftsmanship.
Prioritize Aerobic Training, Periodic Races Reveal True Fitness
Yes, but... 1/ Going along with @hjluks most recent post... "Aerobic Deficiency Syndrome" is a freaking epidemic. That is, most of us have aerobic fitness orders of magnitude worse than our anaerobic fitness. This should be reflected in how much training time/emphasis...
Time Your Fitness Boosters for Peak Performance
Fitness isn’t one engine. It’s a sequence of boosters - each one timed to fire at exactly the right moment 🚀 Get the sequence right → you peak on race day. Get it wrong → you never leave the ground. My latest: Building your season...
High-Performing Athletes Suffer More Health Issues Than Elite
Fascinating review on the relationship between level of training/performance and immune function. I would agree that "high" performing athletes generally have worse health than "elite" performing athletes. Because... 1/ They have less control over life stress (often global "Type A" personalities) 2/ They train...
Early Heart Rate Spike Is Normal, Not a Problem
Aerobic base building - the Cliff Notes version. This is for two groups: those just starting out and those who've been sidelined for a while. You lace up, head out, and ten minutes in, your heart is pounding, and you're breathing...
Carb Mouth Rinse Boosts Reps by 12% in Combat Athletes
Carbohydrate mouth rinse enhances repeat high-intensity efforts 🥤 This new study recruited 14 combat sports athletes (Judo + BJJ) to complete 3 x judogi grip test separated by 3-mins under two conditions… 1️⃣ Carb mouth rinse (6.4% maltodextrin) 2️⃣ Placebo Interventions were used pre-warm-up...
Skip the Gym—Two Dumbbells, Floor, Full-Body Workout
Hot take: you don’t need a gym membership, a Peloton, or a $200/month studio class to be in shape. You need two dumbbells and your living room floor. I put together a full body workout with GIFs so you can’t...
Strength Training Turns Runners Faster, Safer, Stronger
15 years ago, it was impossible to get runners to lift weights. Thankfully, the tide has turned. Runners who strength train... - Have less injury risk - Can kick faster - Look better (IMO) - Run more efficiently Let's get started: strengthrunning.com/strength
Exercise Mitigates Motor Unit Decline During Bedrest in Seniors
Exercise during 14 days of head down tilt bedrest attenuates motor unit impairments in older humans https://t.co/LOCU5ppBxh @ExpPhysiol https://t.co/0sdUCLOqP7
Intensity Sits Atop Foundation, Not Building It
Intensity does not build the foundation. It sits on top of it... Module 6: Intensity and Locomotion. https://t.co/jGp9VQeU4a
Mix Easy Runs with One Fast and One Uptempo Day
A simple way to develop aerobic fitness: Lots of easy runs. 1 day/week = short and fast but under control. (i.e. 8x1min on/off, or 12x 30sec/1 off at 5k to 1mile effort) 1 day/wk = longer, controlled & uptempo (4x5min, 2x10min, or 6x3min...
Supersets Boost Efficiency and Training Effectiveness
Supersets are an awesome way to improve your training effect and make your time in the gym more efficient. Here are some of my favorite exercise pairings: https://t.co/9ECFltCPZ6
Simple Pre‑Workout Fuel: No Excuses, Prioritize Health
The BEST 🚀 pre-workout fuel simple, effective, intentional. Two hours out: -Carbs -Protein -Fluid "But I don't have time" -person on their phone > 5 hours per say doom scrolling Nonsense. When I travel, I go straight to the grocery store for fruit and...
Boost Metabolism: Cross‑Train 1‑4 Times Your Running
Runners, if you want to accelerate the metabolic transformation Alan explains then cross train Start with 1:1 ratio (in minutes) with your run volume. The cross training should be supplemental Zone 1 / Easy volume. This will help to rebalance your...
Pre‑sleep Protein Boosts Muscle Mass and Strength
This study found that adding protein before sleep during a 12 week resistance training programme increased muscle mass and strength gains. Read the blog: https://t.co/f7Xyv1KzlZ https://t.co/r3am4gpDIK
First Cool-Day Tempo Run Boosts Speed and Confidence
One of my favorite tricks I learned from my HS coach. In TX in the fall, on the 1st day when cool weather finally hits, do a longer hard tempo run. Why? You finally feel good on a run & instantly run...
Gradual Long-Run Build Ensures Sustainable Marathon Success
I like using a conservative progression for long runs during marathon training. Here’s a year-long progression of a runner who ran very well in year 2 as a marathoner. We include periods of building, sustaining, back off, then building again....
Coffee and Carbs Are All the Pre‑workout You Need
Coffee is a preworkout. Carbs are a preworkout. You don’t need a special preworkout supplement if you don’t want one.
Nutrition's Role in Enhancing Sleep: Join Webinar
Coaches, dietitians, academics, athletes: how can nutrition support sleep? Join the discussion. Register to the webinar: https://t.co/0PJC4DLDwV https://t.co/jyI255uZm3
Master Hinge Progression: From Foam Roller to Barbell
An important pattern I teach my juniors is effective hinging, it doesn’t appear in a vacuum put a progression process of typically. Bodyweight/foam roller hinge ➡️ Dowel Hinge ➡️ single KB RDL ➡️ Barbell RDL I can spot the kids where...
Master the Hip Hinge: RDL Boosts Performance and Resilience
The Romanian Deadlift (RDL) and other variants are some of the most effective yet misunderstood exercises for developing the hip and back. Posterior chain development, athletic performance, and injury resilience are all benefits of better hinging at the hip.
Your Easy Runs Are Already Threshold Workouts
"Coach, after reading Bakken's book, I think I need to add some threshold runs to my week" "Are you lactate testing your easy runs?" "No." "Good news: You're already doing them."
Exercise Boosts NAD+, Enhancing Muscle Function in Aging
Healthy aging and muscle function are positively associated with NAD+ abundance in humans “… conversely, exercise-trained older individuals had NAD+ levels that were more similar to those found in younger individuals. NAD+ abundance positively correlated with average number of steps per day...
NMN and NR Show No Benefit for Elderly Muscle
The Effect of Nicotinamide Mononucleotide and Riboside on Skeletal Muscle Mass and Function: A Systematic Review and Meta‐Analysis “… In conclusion, current evidence does not support the use of NMN and NR as effective interventions for improving muscle function and mass...
More Athletes Testing Rotation and Abduction in Hip Extensions
Love this unique spin. People doing much more experimentation this past year on slight rotation, abduction, and abduction during hip extension exercises.
Wearables Distinguish Real Fatigue From Cat‑like Laziness
Wearables (can) help with that eternal question... "I feel kinda tired today. Am I really tired, or am I just being a 🐱?" That question is a very stressful question for athletes. It can rattle around in your head for days. And...
Walking and Running: One Continuum, Infinite Options
Walking & Running aren't separate activities. They lie on a continuum: 🚶♂️ 🏃♂️ You have all points on the range at your disposal... You can go... - All walking - A walk with 30s jog every 5 min. - A jog with walk breaks when...
Early Taper Forces Goal Adjustments Amid Marathon Recovery
London Marathon training threw me a curveball this week. Starting taper early. Adjusting goals. Hoping to heal up in the next few weeks.
Relieve Lower Back Pain with Hip Mobility, Glutes, Core
Low back pain | mobility routine 4 exercises that help take pressure off your lower back, improve hip mobility, activate your glutes and strengthen your core If your hips are stiff and your core isn’t doing its job, your lower back has...
Nutrition Hacks to Boost Sleep, Recovery, Performance
Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance. Early-bird rate ends soon: https://t.co/6Nswtdw8XP https://t.co/GceImySM7b
Lean Gains Need More Than Protein: Nutrition Tips
Pro tip: it’s not all about protein when we’re trying to put on lean body mass. Scroll through for how to use nutrition to support your strength training to put on lean mass. #sportsdietitian
4-2-1 Rule Simplifies Pre-Training Nutrition Timing
⏰Confused what to eat leading up to training or a competition? Nutrient timing🏋️♀️ made simple. "Chew-nibble-sip" rule of👍referred to as "4-2-1". TM ➕4⃣ hours out the main meal you chew ➕2⃣ hours out nibble/small bites ➕1 hour out sipping on fluids https://t.co/zDzPpE2kfo https://t.co/ZcRBIBZFNx
Consistent Low‑Intensity Training Drives Massive HR & HRV Gains
We all have such potential for fitness change if we simply stick with a simple, progressive, low-intensity training program for a long time. Most won't. They'll get bored. They'll get confused. They'll lose consistency. That's your advantage.
Athlete Performance Hinges on Sleep Quality, Not Just Quantity
Sleep quality may be one of the most overlooked factors in athlete health. Research shows that we should be focusing not just on how long we sleep but how well we sleep. Read the article: https://t.co/JvrVyMv5H0 https://t.co/AYPCRZtFkJ
Hinge and Rotation Combine for Maximum Linear Power
Hinges and rotations are natural friends. Due to the way the posterior chain functions there’s a coiling an action in occurrence, not whip like, as a whip is a dead thing. Posterior chain delivers linear propulsion via hip extension,...
Simple Neck Routine Relieves Riding‑Induced Tension
Neck Exercises With all the indoor riding I did this winter/spring, my neck flared up This short is a summary of the exercises I used to settle it down MWF when I was in the acute phase MF for maintenance
Energy Deficit Undermines Training; Schedule Regular Anabolic Resets
When you train a lot, energy availability becomes the limiter. Not just chronically (RED-S)… but acutely. Day to day. Periods where you’re under-fueled = periods where your body is tearing down rather than building up. Over a season, these add up. That’s why you need...
Horizontal Hip Extensions Maximize Lower Glutes, Spare Leg Growth
The lower gluteus maximus grows the most from strength training, followed by the upper gluteus maximus, and then the middle gluteus maximus. Frankie is crushing it lately by focusing on horizontal hip extension exercises. Not only do they grow the...
7 Moves to Boost Hip Mobility and Resilience
Stiff Hips | Mobility Routine These 7 exercises help improve your hip mobility, groin strength and flexibility. When your hips move better and get stronger, your body can handle load more evenly. This can reduce stress on your lower back and knees. At...
Fast Marathoners Lose More Weight than Slower Runners
I grew believing that any amount of dehydration is too much. A simple study changed my mind: faster finishers at a marathon lost more weight than slower finishers. “Inverse relationship between percentage body weight change and finishing time in 643 forty-two-kilometre...
Hip Thrusts: Glute‑Focused, Safer Alternative to Deadlifts
Hip thrusts are KILLER. They’re a posterior chain exercise that you can load up. They’re generally easier than deadlifts, for the people with lacking hip mobility. Cues to focus on: Our ribs and hips shouldn’t get further away from each...
Insights on Cycling HIT in German Roadbike Magazine
Forgot to mention that I did an interview with the German Roadbike Magazine on High Intensity Training in cycling. The interview is in German, apparently. If you have command of the German language, however, and want to see my views...
Optimize Sets, Reps, Cardio, and Frequency for Maximum ROI
This 30min episode with @DrAndyGalpin solves the sets, reps, cardio-weight interference (?), training frequency and intensity questions… to ensure your exercise program gives you the best possible ROI.
Squat‑Induced Heart Rate Spikes Aren’t Cardio
I hear this every week in my office: "Doc, my heart rate hits 150 during squats — that's cardio, right?" No. And if your cardiologist hasn't explained why, keep reading. 🧵
Does Collagen Strengthen Muscle Connective Tissue?
Does collagen strengthen connective tissue in muscle? Protein ingestion can increase the synthesis of contractile proteins, but does the same hold true for connective proteins? https://t.co/DbUJVYNRUU https://t.co/CQ2qDGJV6H
Unlocking Norway's Training Secrets: The Power of Muscle Tone
New Video: Understanding the Norwegian Method of Training with special guest Marius Bakken. This was such a fun conversation. We went DEEP on so many topics, including one of the most impactful but seldom used one: Muscle tone. Link below.
WHOOP Becomes PSG's Official Health Wearable Through 2029
NEW PARTNERSHIP: @WHOOP x PSG WHOOP is now the Official Health & Fitness Wearable of Paris Saint-Germain through 2029. Players will use Whoop to unlock continuous insights into key physiological metrics helping optimize performance and improve health across a demanding season. https://t.co/bXbryfH74v
Muscle Loss Spikes After Inactivity, Not Just Aging
Muscle loss doesn’t just gradually decline with age. A lot of it may happen in ‘catabolic crises’ - sharp drops after periods of disuse like injury, bed rest, hospitalization, or stopping training. The real harm is not just aging itself,...
Strengthen Hips and Improve Ankle Mobility to Ease Knee Pain
Knee Pain | Knee Stability Many people focus only on the knee, but the issue often comes from weak muscles around it and limited ankle mobility. Building strength and improving ankle movement helps distribute load better, reducing stress on the knee. This leads...