Purposeful Training Beats Constant Racing for Marathon Success
A few observations regarding yesterday’s Boston Marathon: The athletes who had massive PRs and strong performances tend to have the following things in common: they train with purpose, and don’t constantly race. They play the long game, and don’t force their workouts. I see so many runners who race all the damn time. Sometimes when injured, sick, or exhausted. These decisions impact our trajectory. Being all in one a few races means knowing how to protect those events.
Hand‑Supported Split Squat: Top Choice for Unilateral Strength
When it comes to unilateral strength there aren’t many finer options than the hand supported split squat. https://t.co/YKy8WiUBaF
Build Capacity by Training Below Breakpoint, Not Maxing Load
Load is the result, not the goal, of smart training. @Alan_Couzens has a great article called Leveling Up on his archive blog. The picture of the levels is from that. As we move up the levels, we can bump into breakpoints where...
Simplify Your Diet for Consistent High‑Performance Energy
Money advice I wish someone gave me: Simplify your diet to the absolute basics. It’s time to stop eating on autopilot. If you want to perform at a high level, you need stable and predictable energy levels. The easiest way to do this is...
No Speed Without Mileage: Denial Won’t Boost 5Ks
Thinking you can run fast in anything 5k or more without putting in serious time/mileage is bathing in a river called denial.
Boston Marathon Record Scrutinized Amid Carb‑free Elite Trends
Our latest Spotlight podcast. We focus on the #bostonmarathon course record, and wonder whether it's really a "truly great" performance? Also, are elites avoiding carbs? Noakes thinks so, based on TV coverage (really). And stress-induced anti-doping denial https://t.co/2RLOmWsGWO
When Recovery Fails, Overtraining Triggers Injury
A 47-year-old runner came to see me many months after surgery. His knee hurt. We dove deeper. He had returned to training, but recently his times had slowed, his heart rate had risen, and his legs had felt heavy. What...
Turn Aerobic Base Work Into Novel Experiments
The Glycolytic Trap & “The Variety Junkie” Low-intensity aerobic work is the most predictable, repetitive training there is. This nervous system is destabilized at the thought of LISS as it feels like a slow death. They gravitate to glycolytic training...
McGill’s Research Powers Lifter’s 1300‑lb Comeback
Great watch on spinal biomechanics. Stuart McGill responds to all the criticism and controversy. This is the “pig spine” guy. Idk how people listen to him talk and go with “I’m smarter than this guy” 😩. Anyway, it’s with elite...
Loading Speeds Creatine Saturation; Maintenance Works Too
Creatine loading is back, but there are some things you need to be aware of⬇️⬇️ Bodybuilders have been doing 'creatine loading' for decades: take 20-25 g/day for a week and then switch to a maintenance dose (3-5 g/day) Whereas over the...
Great Leadership Rests on Physical Health and Recovery
Perseverance erodes under chronic fatigue. Self-belief becomes fragile when the nervous system is dysregulated. Execution slows when recovery is poor. Leadership presence disappears when someone is running on empty. The psychological architecture of a great leader sits on top of a...
Protein and Strength Training Boost Endurance Performance
Dr Mike Ormsbee will discuss why protein intake and strength training may deserve more attention in endurance sport: https://t.co/eJsRhTCgt2 https://t.co/TxUrrObju8
90% of Fitness Gains Come From Pure Base Work
(Sadly) leaving ice cream metaphors behind, the number is ~90/10. That is, you'll get ~90% of your fitness potential from pure base *work* (sub LT1) You'll get ~10% by adding "the fancy stuff" More concretely, your typical runner with the potential to run...
Offseason Planning & Rehab Secrets From Pitcher Ian Seymour
In this episode of the podcast, @CresseySP-MA co-owner @ONeilStrength sits doown with #Rays pitcher Ian Seymour. They cover offseason planning, college recruiting, Tommy John rehab, and Ian’s avoidance of social media. Lots of great lessons here: https://t.co/E22pBUd9Fg https://t.co/4ptoGYoWpF
Make Walking Your Default: 15‑20k Steps Daily
A simple identity and habit I've embodied recently: (It completely changed my life) I became a step maxxer. 15-20k steps per day MINIMUM. Walking should become your default activity if you are not actively producing something. Elite for endorphins. Elite for creative thinking. Elite for body composition. The...
Self‑Experiment Shows High‑Dose Statins May Reduce Exercise Performance
1/2) Given emerging literature I decided to test, in a randomized, placebo-controlled crossover experiment conducted on myself whether high-dose statins would impair my exercise performance.
Positive Splits only Work on Downhill, Wind‑assisted, Short Races
When race planning, I can’t think of a reason why I’d recommend attempting positive splits instead of even or negative splits outside of a few scenarios: 1. Course profile is downhill in first half, uphill in 2nd half. 2. Heavy...
Science-Driven Strength: Engineering Elite Combat Athletes
www.gethitsc.com GET H.I.T. Strength & Conditioning - Engineering the Combat Athlete: The Science Behind the Fight
Tailored Training Guide for Midlife Athletes
I recently created the Midlife Athlete's Training Guide. Why? Because many of you have asked me to write these up. So... Here's my first guide. 36 pages... why we need to train differently than when we were 30. How to...
Wearables May Render Lab HR Max Tests Obsolete
In the age of wearables and digital platforms, are one-off lab test based HR max determinations a thing of the past? https://t.co/1xTqyugldW
Tailoring Nutrient Chemistry to Boost Exercise Performance
What if we could modify the chemical structure of nutrients to alter their digestion, absorption, and metabolic effects during exercise? Could this enhance performance? https://t.co/nEZAItsKo4 https://t.co/Xn7h1zbXwU
Muscle Damage Drives Overreaching, Not Coupling Failure
Overreaching is necessarily the result of accumulated post-workout fatigue. But which post-workout fatigue mechanisms accumulate? This study suggests it is mainly muscle damage rather than excitation-contraction coupling failure. https://t.co/gdpFbh7lVG
Resistance Training Cuts Fat and Boosts Grip Strength
Exercise, nutrition, physical agent therapy in older adults with sarcopenic obesity: a systematic review and network meta-analysis RT can reduce BF% while simultaneously improving grip strength, representing an effective management strategy for sarcopenic obesity. https://t.co/p0wR2R5M1E
Wearable Platform Pioneers Predictive Healthcare Coaching
Setting up the future of predictive healthcare with @indiranegi She is building a wearable platform to set up fitness coaching of the future. Sign up at https://t.co/Rejf83rr0M An interesting hour talking about wearable sensors and more. https://t.co/MlgOrrhZ5L
Recomp Is Easier Overweight, Harder as You Get Lean
It’s now well established that you can build muscle while losing fat at the same time. We see this fairly often in research coming out of my lab. What’s less appreciated is that your ability to recomp depends on...
Creatine Boosts Cognition and Muscle After Sleepless Night
Sometimes you miss a night of sleep. It's not ideal, but luckily there's a hack that can help you feel even better after no sleep than if you had a full night's rest. I recommend creatine from @qualialife. It's the...
Rowing Intervals to Crush the Dad Bod
☠️ death to dad bod 🚣🏼♀️ rowing my little boat 10 minute warm up 🔁 17x 1 minute sprint 2-2:30 rest https://t.co/XIh1mvKVwq
Listening to High‑energy Music Boosts Pre‑workout Routine
Pro tip: Vibing to bangers should be an important part of your pre routine. https://t.co/wAmyenY8dO
Hip Hinge: The Forgotten Foundation of Training
In a world obsessed with flashy exercises, complex programs, and quick fixes, one fundamental movement has quietly disappeared from most training floors: the proper hip hinge.
Load, Don't Push: Sustainable Zone 3 Training
I do best thinking "loading" rather than "hard" A 3mmol / 85% of HRmax doesn't feel hard, it's the lower end of Zone 3. What I feel is an increased work rate & my breathing deepens. There's no burning in my...
Episode 2: New Strength & Conditioning Lessons Unveiled
Ep 2 of teaching you S&C Follow @pgp_strengthandconditioning so you don’t miss the next episodes coming out
Protein and Strength Training Boost Endurance Performance
Explore why protein intake and strength training may deserve more attention in endurance sport, particularly in relation to adaptation, resilience, efficiency, and long term performance. LAST CHANCE to register with 40% off: https://t.co/UXBWDt3JIP https://t.co/WpmoCPKIAH
Aging Decline Is Optional: Midlife Athlete Playbook
I'm a 62-year-old orthopedic surgeon, trail runner, climber, and cyclist. This is my Midlife Athlete's Playbook. I've combined what I've learned from 30+ years of treating active adults, and from training through my own 50s and 60s. The physiology of...
Stop Running When Pain Persists Beyond 48 Hours
“How much pain is too much pain to keep running?” If you’re asking this question, a short break of a few days might be needed. But here are the criteria I use. If these signs are present I recommend a break...
Don’t Bank Time Early; It Costs You Later
Here’s your reminder that you can’t bank time in a marathon. Pushing early to gain time almost always ends up poorly the last 10k.
Mediterranean Diet Boosts VO2max in Endurance Athletes
Mediterranean diet enhances endurance training adaptations 🫁 This new study recruited 60 competitive endurance athletes to a 12 week randomised controlled trial where they were assigned to consume either… 🥗 Mediterranean diet 🍽️ Maintain normal diet (control) Endurance adaptations and gut microbiota were...
Principles Trump Methods; Foster Immersive Coach‑athlete Science Integration
Inside the Norwegian method with @OyvindSandbakk Learn why the "method" matters less than principles, and how we need to better support scientific integration with athletes & coaches in immersive relationships. Must-listen for coaches, HP folk & athletes https://t.co/590gKRxASa
Static Stretching Boosts Whole-Body Flexibility via Tolerance
Static stretching training programs do not just increase the flexibility of the stretched limb. They also increase the flexibility of unstretched limbs. This is because the flexibilty increase is underpinned by increased stretch tolerance, which is a global phenomenon. https://t.co/lOd295skvG
Protein Isn’t Essential with Carbs During Workouts
Do I need to take protein with my carbohydrate during exercise? We are all aware of drinks and the gels that are commercially available as carbohydrate sources. But should we be thinking of protein as well? Read the blog for...
Amateurs Train by Time, Pros Train by Calories
The key question for an amateur endurance athlete: "How much time do you have to train?" The key question for a professional endurance athlete: "How much food can you eat?"
Program Low Back Easily Using Extension‑Bias Templates
The low back isn’t a scary joint. It’s one of the easiest to program around, if you know what to look for. First, identify the position of bias and preposition the body into it. An extension-bias template: Squat: front squat Hinge: hip thrust Lunge: goblet split...
Seeking Ironman 70.3 Tips 91 Days Out
I'm 91 days out from my first Ironman 70.3. Anyone have any tips? And if anyone in NYC wants to train together, shoot me a DM.
Strong Glutes Extend Longevity and Midlife Independence
This Muscle Is the Unsung Hero of Longevity Building your butt muscles will help you stay injury-free and independent in midlife and beyond. https://t.co/m6NODA1e2P https://t.co/vq6a8HFntM
No Such “Magic” Workout Ratios—Just Personal Preference
If you believe in & want to argue for "magic workouts"... Like 45/15 is somehow special & universally superior to 30/30 or 20/40 or 15/45 or 180/180 or 3000/300 or any other possible interval permutation... Please let me know so I...
Zone 2 Cardio: The Forgotten Key to Fight Performance
Fighters don't know shit about zone 2 cardio. We just figured out–A LONG TIME AGO–that slow steady roadwork is important to fight at a high intensity.
Budget-Friendly High-Protein Snacks for Muscle Building
Four tasty high-protein snacks to build and maintain muscle on a budget💪 🫐Greek yogurt + berries 🥣Cottage cheese + cherries 🍣Canned tuna or chicken + peppers 🥚 Hard boiled eggs + carrots + hummus
Rest Days Are Essential for Long-Term Training Success
Rest and recovery aren’t optional extras for people who train consistently; they’re part of what makes the training effective long-term. When you push hard most days, fatigue builds up (physically and mentally). Scheduled rest allows your muscles, nervous system, and...
Altitude Memory Makes High‑altitude Running Easier
Running at 8000 feet sucked less than it used to 😅 guess the body remembers altitude sometimes (I used to live at 8k)
Box Breathing Boosts Focus and Calms Stress
Paced breathing involves consciously inhaling and exhaling to a set rhythm. Research shows paced breathing exercises can both focus attention and regulate the nervous system. Try box breathing used by Navy Seals to manage stress. Perform several rounds till relaxation...
Rudy’s Steady Power and Strategic Pacing Dominate Ironman
Fast Ironman Racing Rudy's files are up over on Strava. I hope he does a podcast - maybe he'll do an interview with me. Here's what I see: Bike (3:56, 4,150kJ) - HR spikes early as he adjusts from the swim - Then he settles,...