Adapt Training to Any Gym’s Equipment for Maximum Impact
I’ve trained people from four of the top MMA gyms. I’ve trained people inside the PI and the coaches knew about it (and are lovely people, shout out to the PI s&c staff). I’ve trained people in many small MMA gyms. The range of equipment available is really interesting. As an s&c coach, it is a disservice to yourself and fighters if you can’t whoop someone’s ass (intelligently) with the equipment they have available. Some gyms have full on fitness facilities. Some gyms have kettlebells…
Even Elite Athletes Want to Quit—Training Overcomes It
Every world-class endurance athlete I've asked says the same thing: They want to quit during a race It's natural to want to quit. Your brain is looking for a 'better' alternative to escape the threat of pain. Doubts are normal The best...
Swap Overhead Press for Rotational, Stable Variations
Programming Around Shoulder Pain In The Overhead Press. Principles for success 1. Change The Angle: Landmine Press 2. Add Rotation: Arnold Press 3. Add Stability Requirement: KB Bottoms Up Press 4: Weight Bear: Pike To Toe Reach Real time problems require real time solutions
Hamstring Rehab Progress, SkiErg Work, Run Return May 4
Weekly training log. All the good hamstring work directed by prep2perform_physio, still in a short-term situationship with the SkiErg. Hoping to start my return to run on 4th May. tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Creatine Boosts Power Output, Not Cognition, in Active Adults
Creatine is still primarily a physical performance supplement 💊 This new study recruited 40 active participants to complete physical (Wingate) and cognitive testing after either… 1️⃣ Creatine (20 g/day for 7-days) 2️⃣ Placebo (7-days) Cognitive testing was performance before and after the Wingate...
CGM Can't Accurately Predict Endurance Fuel Needs
Continuous glucose monitoring (CGM) is increasingly used in sport, but can it tell athletes how much fuel is left in the tank? This blog explores whether CGM can provide meaningful guidance on fuelling strategies for endurance performance. Click here: https://t.co/j4V3cTKttl...
Defy Age: Transform Movement, Breath, Performance Workshop
Most people accept that stiffness, slow recovery and pain are just part of getting older. And today, Mental Health is more important than anything. On May 9th, Gold Coast join x2 World Surfing Champion Tom Carroll and longevity coach & author...
Bedtime 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
Regular Resistance Training Boosts Muscle Function, Hypertrophy, Performance
American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews 👇 FIGURE 2: Schematic representation of the modes of RT and the outcomes that are positively influenced...
Reverse Nordics: Essential Exercise for All Fitness Levels
Just discovered reverse nordics. It's the exercise we all need to be doing, regardless of fitness level.
Monitor Heart Rate: Ignoring It Leads to Bad Outcomes
This is exactly why you *should* pay attention to heart rate. A lot of variables beyond the pace/power you're pushing go into the mix to determine physiological stress at any point in time. You can't ignore those variables. I mean, you can, but...
Doctor Says 100 Daily Jumps Offer Limited Benefits
Is jumping 100 times every day good for you? Doctor breaks down TikTok trend A new TikTok fitness trend involves jumping 100 times each day, and a doctor has explained whether this viral exercise routine actually delivers health benefits https://t.co/8LhdDx4ei2 https://t.co/jstsaJ3hte
Lower Resting Heart Rate Lets You Work Harder
One thing I like about a fixed HR cap... It naturally grows with your fitness. 120 bpm is a much higher relative effort for someone with a resting heart rate of 40bpm, than it is for someone with a resting heart rate...
Walking Reduces Calorie, Hydration, and Heat Limits
95% Calories, fluid & heat management are 3 of the biggest limiters to marathon performance. All go down a lot easier when walking.
Androgen Receptor Density Drives Muscle Gains, Not Testosterone
Muscle androgen receptor density, but not testosterone, predicts muscle growth from resistance training In this 2018 study, testosterone, IGF-1, growth hormone, DHEA, LH, or DHT predicted muscle hypertrophy - muscle androgen receptor content did Muscles have androgen receptors that mediate hypertrophy through...
First Long Run Back: Recovery Journey Resumes
Sunday Funday one day early. First long-ish run back from injury. Build up begins again 🤷🏼♂️ https://t.co/vOQouHqd1V
Recovery: The True Cheat Code for Fitness Gains
The real fitness cheat code is recovery. Not because it sounds nice. Because recovery determines whether your training actually becomes adaptation.
Lift Lighter, Prioritize Clean Movement; Harmful Overtraining Culture
When I tell people to lift lighter and focus on clean movement during fight camps, I get push back from people who aren’t deep in this sport. The culture has to change. Y’all are constantly beat up It’s not just unnecessary,...
Apple Watch Apps Reveal Recovery, Battery, Fitness Age
you can just install an apps on the Apple Watch to give you recover, body battery, and fitness age
Training Volume Predicts World-Class Running Success
What's the best predictor of world-class performance in runners? Volume of Training. You've got to spend a lot of time doing the thing if you want to get good at just about anything.
Sleep: The Underrated Edge at FIBO Cologne
.@eightsleep is at FIBO Cologne with the best brands in fitness and performance. Sleep is still the most underrated advantage, but not for long. https://t.co/g56kYVObvD
Supplements Offer Small Endurance Gains, Unclear Adaptation Benefits
Supplements like sodium bicarbonate, beta-alanine, beetroot juice, and caffeine can boost endurance by ~1-3%. What about their impact on adaptation? Read the blog: https://t.co/nOvClAp15h https://t.co/R0OaDs8m92
Neck Training Boosts Core Power and Overall Strength
Train the neck hard and irradiation spreads: stronger traps, tighter core, locked shoulders, better force through the whole chain. It’s not just protection it upgrades the system. Bonus? A thick, developed neck simply looks stronger and more capable. https://t.co/pyfiZS4v9u
Small Choices Define Mastery, Not Grand Gestures
The real craft is in the small decisions: the extra set you didn’t skip, the cue you actually applied, the recovery you didn’t negotiate away.
Boost ROI with 2‑3 Weekly Hinge, Pull, Lunge Sessions
The BEST thing you can do for a 1x/ week client? Show them the value of 2-3 time per week by using the following blueprint for the BIGGEST ROI. 1️⃣ Hinge Emphasis 2️⃣ Pull Emphasis 3️⃣ Lunge Emphasis These movement patterns tend to...
Extreme Glycogen Loading Can Accelerate Breakdown, Not Boost Performance
Is it necessary to follow an extreme glycogen loading protocol? Or will you simply accelerate glycogen breakdown? Read the blog to find out: https://t.co/4tRxNEPTAA https://t.co/Grta1nNNWy
Pre‑Sleep Nutrition Boosts Muscle Recovery and Next‑Day Performance
In this live webinar, we will explore whether pre sleep nutrition can affect muscle protein synthesis, glycogen restoration, sleep, body composition, and next day readiness. Find out more: https://t.co/UXBWDt3JIP https://t.co/7uocd3yDXB
Exercise Activates Hypothalamic SF1 Neurons, Boosting Endurance
Exercise-induced activation of ventromedial hypothalamic steroidogenic factor-1 neurons mediates improvements in endurance 👉 “ These results demonstrate that exercise-induced hypothalamic SF1 neuron activity is essential for the coordination of physiological improvements following exercise training.” https://t.co/qLowm6sETh
Recovery Safety Drives Muscle Growth: Sleep, Nutrition, Low Stress
Muscle gain gets easier when your body feels safe enough to recover. That means: good sleep enough food progressive training lower stress load better nervous system state
Optimize Performance: Pre‑Exercise, Sleep Nutrition, and Recovery
Dr Ormsbee will explore: - pre exercise fuelling - pre sleep nutrition - recovery and muscle protein synthesis - glycogen restoration Register here using the early-bird offer: https://t.co/Fg2QSJQ4dC https://t.co/kv7TV7NFxW
Data Isn't Steroids: WHOOP Defends Athlete Insight Rights
At @WHOOP, we will always stand by our members’ right to understand their health and performance. Data is not steroids. Access to accurate, non-invasive insights does not undermine competition—it strengthens the sport and supports players. https://t.co/9s6c3ifw9N
Creatine: Most Studied Supplement Still Sparks Debate
People are still debating creatine use when it's the most researched supplement in history? https://t.co/lIOlNTG713
B Cells Critical for Exercise Performance, Study Shows
Did you know immune systemB cells are essential for exercise performance? Learning from B cell deficiency in the mouse model https://t.co/BWGC0GKVIq https://t.co/OhQWwNmXLU
Low‑Impact Box Jumps: Progressions for Safer Plyometrics
Box jumps are a great plyometric activity that’s lower joint stress because you go up, but don’t come down. That said, don’t think that you only have to stick to the same old traditional option. Here are a few ...
Energy Turnover Predicts Performance Better than Distance
One way to reconcile the success of different protocols is to think in terms of energy turnover Road running is relatively linear for energy vs mileage. I've found mileage works well for tracking Steve's point. The best predictor of my triathlon...
Strategic Fuel Station Placement Boosts Carb Intake and Recovery
Something seemingly so simple as putting a fuelling station in the right place can be the difference between players achieving total daily carb intakes or recovering optimally the day before a match. Simple strategy. Big pay-off. tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition
Hip Mobility, Pelvic Floor, Core: Key to Back Relief
Low back pain 6 exercises that improve hip mobility, pelvic floor strength and core stability. When your hips move better, your lower back doesn’t have to compensate. A strong pelvic floor and stable core support your spine and reduce unnecessary stress....
Ketone Ester Adds No Benefit to 120 G/Hr Carbs
Ketone monoester does not offer metabolic advantage when consuming 120 g/hr carbohydrate 🥤 This new study recruited 8 trained male cyclists to a crossover design where they completed 3hr at 95% lactate threshold (LT) followed by 150% LT to exhaustion tests...
Power Clean Thruster Boosts Combat Core Strength
Power Clean Thruster Benefits for Combat Athletes Develops horizontal pressing strength with integrated trunk control, improving force application without positional collapse Enhances cross-body coordination, linking upper-body pressing with lower-body movement patterns Reinforces anti-rotation and controlled rotation, critical for maintaining structure during strikes and...
Consistent Structure Boosts Volume, the True Performance Driver
I’ve seen a lot recently about how running volume isn’t as important as weekly structure or progressive overload. But both of these factors ultimately lead to improved volume which is a key driver of success in running performance. Nearly every...
Skipping Fundamentals Undermines Athletes’ Long‑Term Intensification
Part of the pain I see in modern coaching is a lack of mastery of fundamentals and an even greater reluctance to admit it. I see a lot of bad hinging for instance as coaches want to jump steps in...
Sauna Benefits Require 31 Minutes to Trigger HSPs
Most people might miss the biggest benefit of sauna You need to get really really hot… Your core body temperature needs to hit 102.4°F (39°C). For reference, a fever is anything above 100.4°F (38°C) So I swallowed a temperature monitoring pill. It goes through...
Strength at 44: 705×2 Deadlift Drug-Free
705 x 2 deadlift at 44 years old & drug free You can build muscle and strength at any age. All it takes is consistency and the right programming 💪 https://t.co/KkA9hXCPy3
Too Much Volume, Not Weak Muscles, Causes Injury
It’s good to have one coach that knows ALL of the stuff you’re doing. A program manager. I had a fighter say a PT said his hip flexors were weak. He was having hip flexor issues…. …… because he was kickboxing...
Kids Thrive on Fun, Not Forced Hard Challenges
Do hard things is an Adult thing: Despite what you see online… Telling kids to “do hard things” isn’t how you build resilient athletes. It’s how you make them hate movement. Because most of the time, “hard” just means being forced onto kids. Kids don’t experience...
Tart Cherry Juice Speeds Muscle Force Recovery
Tart cherry juice for muscle damage recovery 🍒 This new meta-analysis compiled data from 19 studies (385 participants) which investigated the effects of tart cherry supplementation on muscle damage in athletes 🔍 Here is what they found ⬇️ 💪 Tart cherry juice...
Rethink Endurance Performance with Modern Evidence-Based Strategies
This webinar is about rethinking endurance performance through a broader, more modern, and more evidence-based lens. Join the session with 40% off: https://t.co/FHjGFZjzbF https://t.co/ebr1vO0CYR
Hip Flexor Power Drives Sprint Performance
Sprint running is heavily dependent upon the power output that can be generated by the hip flexors and extensors. Read more in the weekly free Patreon article. https://t.co/sbu6sERoiD
Boost Golf Speed with Intent and Reserve Gap
Intent & speed reserve are two crucial concepts for golfers wanting to be faster. Swinging with maximum intent (trying to “kill the ball” or swing as fast as possible) recruits high-threshold motor units and teaches your nervous system to fire faster...
Testing Tirzepatide‑CJC1295 Combo to Balance Side Effects
Just spent over an hour with my clinical team debating which growth hormone peptide protocol to run. Still torn. Wanted to share the thinking and get your take. The goal: Increase GH and IGF-1 to support anabolism, recovery, and sleep, but...