Exercise Volume Overestimated; Intensity and Consistency Matter
We massively overestimate how much exercise is needed. Study after study show the benefits for cardio fitness, longevity, and strength come from: 1. Intensity (at very low volume). 2. Consistency. Volume basically doesn't matter beyond a low amount, except for getting swole.
Lowered Periscope Improves 2026 Bike Position
2026 Bike Position Lowering the periscope is the main thing I wanted to change - in 2025, my head was up in the flow Panel is Roth '25 vs the best in the business Video is from my fit session with @matsteinmetz I...
Cut 10 Minutes, Boost Power, Faster Across All Disciplines
Dad Camp: Stage One Oro Valley Tri Ax did the sprint and I did the Intermediate distance Nice to repeat events to benchmark how we're doing I took 10 minutes out of last year's time and was faster across every discipline. Pulled up my...
Adapt Your Workout When It Feels Too Hard
Some workouts don’t go as expected. It could be due stress, travel, poor sleep, increased non-running physical activity etc. If I start a workout like 5x2k at half marathon pace and it’s feeling way harder than usual, I’ll make adjustments....
Walking Alone Won’t Prevent Knee OA—Add Strength Training
All these budding exercise physiologists and strength coaches. 🤦♂️🤦♂️ This is made up slop. Walk all you want. None of your muscles are working hard when you’re walking and your adductors are firing too. Is walking enough? No. You need strength...
Patience Early, Power Late: Conquer NYC Half
If you are racing the NYC Half tomorrow, remember to stay patient early so that you have strength and turnover in your legs for the final 5K. Those rolling hills towards the end aren’t easy. That final mile has a...
Power‑packed Pre‑workout Meal: Eggs, Protein Cake, Butter, Maple Syrup
Eggs, Protein Cakes, butter, and real maple syrup. My absolute favorite preworkout meal. ❤️💪🏻👏🏻 https://t.co/aRCGs1TegJ
Low‑dose Caffeine Pouches Don’t Boost Strength Performance
Low dose caffeine pouches - a novel performance strategy? ☕️ This new study recruited 19 active adults to complete 3 x physical performance testing sessions after taking either… 1️⃣ 80 mg caffeine pouch (similar to snus) 2️⃣ 80 mg caffeine gum 3️⃣ Placebo gum 💊...
Increase Volume First, Add Intensity Later—Never Both Simultaneously
Most athletes ruin their season the same way: They increase volume AND intensity at the same time. Rule #1 of season planning: Pick one. Volume first. Intensity later. And “later” is usually much later than your ego thinks.
90% Compliance Boosts Scores, Earning Golfers' Trust
“one of the kids at 90% compliance went from 105 ish to 116 maximum” ⛳️ Golfers trust the program.
Run Two‑Thirds at Goal Pace to Avoid Late‑Race Fade
I’ve seen a lot of benefit with this approach. Those who can do ~2/3 of race distance roughly at race pace with minimal decoupling generally don’t fade in the last 25% of their race. This method also keep athletes a...
Five Simple PT Moves Boost Running and Cycling Efficiency
My favorite five PT exercises. These exercises improve running economy and comfort on the bike. They are simple, can be done quickly and have a great return on investment. Even if you only do them once a week, they will help....
Goofy Trail Warm‑Up That Activates All Systems
What does your warm-up look like? Every time in the gym or on the trail. This is mine. I might look goofy on the trail... but this gets the relevant systems warmed up. https://t.co/wHA2KNgOvU
New Framework Tracks Athlete Training Effects for Better Decisions
NEW OPEN ACCESS PAPER: Monitoring Training Effects in Athletes: A Multidimensional Framework for Decision-Making https://t.co/1cJkc52JzY https://t.co/dYhNXnyGF4
Strengthen & Mobilize: 3 Moves to Unstiff Hips
Stiff hips | 3 exercises These 3 exercises focus on strengthening the muscles surrounding your hips while improving hip mobility and control. When you sit a lot, the hips often become stiff not only because muscles are tight, but because they...
Race‑pace Simulation Reveals True Distance Readiness
How to know you're "ready" for a specific distance: Complete a ~2/3 (Metric) simulation at race-pace as a regular training session with... - Minimal decoupling between pace/HR - No extended recovery needs beyond that of a regular loading day. For a marathon, I think...
RPE: The Simplest, Most Honest Gauge of Cycling Effort
Rating of perceived exertion is the simplest metric in cycling. It requires zero equipment and little understanding. It’s the simplest and most honest way to ride in a sport that keeps getting more and more complicated. When your power meter...
Strength Alone Isn’t Fitness—Become a Complete Athlete
I deadlifted 190kg, squatted rhe same, and benched 125kg But I could barely run a mile I was coaching people every day and while i looked like I walked the walk, my fitness told a different story ‘Be an instrument, not an ornament’...
Knee Cave Isn’t Harmful—Ignore the Gym Myth
A little bit of knee cave is NOT dangerous. Even a lot of knee cave might not be. Stop letting Jeremy from Planet Fitness tell you how to lift.
Dehydration's Impact on Performance Varies by Sex
There is ongoing debate whether dehydration impairs athletic performance. This blogs outlines important considerations for measuring the effect of dehydration, with consideration for possible sex differences in hydration recommendations. Click here: https://t.co/WhgMjTzKLd https://t.co/wChlQIt2EM
Adding Load Can Enhance Movement Quality in Certain Cases
In the latest podcast, I look at how adding load can actually improve movement quality for certain individuals in specific situations, as counterintuitive as it may seem. https://t.co/nAcesV7bCd https://t.co/xCCRVH5sYE
Just 8 Minutes of Exercise Cuts Mortality 36%
Get off dat ass. 8 minutes a day of vigorous exercise linked to a 36% lower mortality risk. Benefits start at 2.2 min/day. https://t.co/UQlUv8NHI7
Early Play Builds Coordination; Strength Grows Later
Found some old notes on athletic development. Thought it might be helpful for some coaches. #LTAD Coordination...strength...mobility Birth to age 6: Coordination: developed through movement and play Strength: developed through movement and play Mobility: In abundance since birth, move and maintain. 7 to age 12: Coordination:...
Check Heart Rate After Running, Not During
I think accurate heart rate measurements are helpful for training, but NOT during the run. I use HR/pace analysis combined with RPE for myself and my clients, but I rarely ever tell someone to check their HR while running. Monitoring...
Master CGM for Athletes: Science, Myths, Practical Tips
Clear science. Practical guidance. Common myhts challenged. Join us to learn how to use CGM effectively and responsively with atheletes. https://t.co/q43bbIu6Me https://t.co/Yl2muIZiGN
Strengthening My Back Takes Time, Friday Motivation
Back has always been a weak spot for me. But putting in the work to build it is fun. Give it time… Pumped for Friday. Let’s go! 💪🏻🚀 https://t.co/UKx1xWUOyt
Heavy, Intentional Training Builds Strength and Prevents Injuries
True performance training doesn't hide behind 'injury prevention' labels, it's bold, heavy, and intentional. When you chase real force production with quality reps at 80%+, the body adapts robustly; the injuries often prevent themselves as a byproduct. Golfers, fighters, and...
Knee Pain Isn't From Strong Quads, It's Weakness
Dumb thing PTs say: “Your knee hurts because you’re quad dominant.” Since when did strength become a weakness? Strong quads are not the problem. Weak quads, weak hips, weak hammies, poor load tolerance, and bad programming are.
Skip Supersets; Traditional Sets Yield Better Results
Not a fan of supersets. Both exercises are great but you’ll see better results doing them traditionally instead of back to back.
Discipline, Not Genetics, Drives Fitness Transformation
People blame genetics for being out of shape. But most of the time it's routine. If you walk daily, lift weights a few times a week, sleep properly, and stop eating junk every night… your body changes. Fitness isn't complicated. Discipline is the missing ingredient. FitnessThreads
Harder Than Expected: Stop Overexerting for Upper Management
Will admit. These weren’t as easy as I thought they’d be ;-). Don’t do as much power or eccentric work for the uppers anymore. Was trying to mix it up. https://t.co/3ioCvmksg5
Track Everything, Unlock Performance Through Self‑
When I have my clients and athletes consistently document: ✅ Sleep ✅ Training ✅ Nutrition & hydration ✅ Reading/studying ✅ Time spent on apps/video games It builds powerful self-awareness around their daily habits what’s truly serving their goals and what’s quietly holding them back. You can’t correct...
Upping Mileage to Hit Sub‑3:15 London Marathon Goal
Latest @londonmarathon training update: this week I'm running 52 miles with a 22 mile long run this weekend. For the rest of the plan, I'm bumping up to 5 days of running per week (from 4) and bumped the peak...
Deliberate Heat Boosts Health, Performance—Sauna Preferred, De‑Frag Effective
30 min key takeaways on deliberate heat exposure for health and performance. And unlike the cold plunge, nobody seems to mind the sauna. Then again, hardly anyone is doing the de-frag protocol… which is brutal but very effective. https://t.co/dFR0wVdSpn
Normalize High Output, Avoid Moderate Effort
“Normalize high outputs.” One of the Ten Pillars of Feed the Cats ⤵️ #7 Perform in Practice (Moderate Exercise Never Leads to High Performance) https://t.co/rPnfc2m9Cx
Power Your Day with a Protein‑Packed Morning Smoothie
Your morning routine sets the tone for the entire day. Every morning I start with a smoothie made with: • Protein powder • Berries • Banana • Spinach • Greek yogurt • Milk • Creatine monohydrate I often make a larger batch and portion it out for the week...
Skip Heavy Lifts: Choose Bodyweight and Pilates
I haven't done the following exercises in 15 years: 1. Bench 2. Squat 3. Clean 4. Dead lift I actually think it is ridiculous for non-competitive athletes to EVER do these exercises. Risk of injury simply too high. Much better: 1. Push ups 2. Body squats (kettlebell) 3. Turkish...
Boost Volume & Intensity: 5‑AM Routine Compresses Months
There is only 1 way to solve any problem: • Up the volume • And up the intensity So here's the daily routine I use when I need to compress 3 months of progress into 3 weeks: • 5 AM — Wake up, cold...
Marathons Unhealthy Only When Poorly Prepared or Mis‑paced
Two things that make marathons unhealthy IMO: 1. Inadequate preparation. 2. Inappropriate pacing (for your fitness). Both are very common, but that doesn't make running a marathon inherently unhealthy.
Pre‑exhaustion Offers No Advantage over Straight Sets
A common bodybuilding strategy is to perform a single-joint exercise for a given muscle group immediately before a multi-joint exercise that targets the same muscle group. The rationale is that pre-fatiguing the target muscle may allow it to receive...
Healing Isn’t Enough—Trust Your Body Again
One of my athletes is returning to sport after injury and had a very vulnerable moment with me today. He knows his body is healed but he doesn’t know if he trusts it yet. Returning from injury doesn’t just require...
Treadmill Running Uncovers Unbalanced Gait
Went for a running assessment today. Was talking about my gait outdoors vs treadmill and how I felt like I'm favoring a side and Bridgerton-ing when on the treadmill. The PT understood the reference.
4-2-1
🍉NWW “4-2-1; Chew- Nibble- Sip” Fueling Strategy™ to optimize athletic performance: Pick a food from each category on game or training day 👇 4⃣Hrs. out CHEW ✔️25-30g protein ✔️50-75g carbs ✔️20-30 oz fluid 2⃣Hrs.. out NIBBLE ✔️10-15g protein ✔️20-30 g carbs *as needed ✔️10-15 oz...
Baseball Players’ Top Nutrition Mistakes: Fuel, Timing, Recovery
Nutrition Mistakes Baseball Players Make 1. Not Eating Enough Quality Carbohydrates: Baseball players often under-fuel with carbohydrates, which are the body’s primary energy source during long practices, doubleheaders, and intense training sessions. Without enough quality carbs, players risk fatigue, slower reaction times,...
Post‑Game Protein‑Carb Boost Prevents Muscle Loss
Football athletes place incredible demands on their bodies explosive sprints, hard cuts, collisions, and repeated high-intensity efforts. Yet many high school and college players are underfueling, especially when it comes to calories and quality protein. This can lead to fatigue,...
Conditioning Must Evolve With Training Age in MMA
Much like with strength, speed & power training. Conditioning will look different with training age. In combat sports the aerobic base or work capacity you needed early on is not what you need later. MMA fighters in particular are involved...
Busy CEOs Achieve Peak Performance Without Becoming Fitness Robots
Comment ‘SYSTEM’ and I’ll show you how we got Ross these results, not by becoming a fitness robot, or a boring bro - but as a busy business owner who wanted to perform at his best
Master the Basics Before Chasing Shiny Shortcuts
For elite performers, it makes some sense to chase the shiny objects, the minutia that may not actually help. For the masses, it doesn't. Elites have already tapped out the stuff that makes 99% of the difference. The masses...
Training Load Predicts VO2max, Aerobic Gains Ahead
A little #ProjectUnreasonable predictive modeling this morning - Training Load + Time In Zone vs predicted VO2max. Still a whole lot of pretty aerobic colors ahead for @JohnGoldman https://t.co/noj8ztob5u
Big Workout Calls for Days of Easy Recovery
I’m 6 weeks out from a half marathon, so we’re firmly in the “big workouts with big recovery” time of the cycle. Today was ~ 12 miles with 12km at ~95% of goal pace. This automatically means recovery to easy...