Resistance Training Plus Protein: The Proven Muscle Formula
It’s simple yet we’ve known it for years. Resistance training + protein. No fear mongering needed. Comment “muscle” and I’ll send you the full podcast.
Aerobic Limits Drive Identity‑Driven Burn Pursuit
The aerobically limited athlete will be state dependent on chasing the burn (pH)/glycogen/>SNS/hormones. They will be psychologically tied to an identity that isn’t doing enough. Their nervous system will literally protect and chase this state.
Boosted Ritt Hammer’s CHS by 11 Mph in 12 Weeks
Earlier this year I helped for @DPWorldTour player @Ritt_Hammer gain 11mph CHS in just 12 weeks. Here’s how ⬇️ https://t.co/3SO3bHodQq
Heat Spikes Heart Rate, only Brady Thrives
Hahaha. Last week was 35-40 degrees. Could keep a 10 min pace at 120 hr. So… today is 85 and humid 🤣🤣 HR was 135 at 12 min/mi Heat sucks. Except if you’re @Brady_H
Bench 225 Is Heavy; Don’t Shame Those Who Can’t
As someone who can bench 10 reps of 315 and has a 365 1RM, I feel like I can safely give some Perspective on this 225 bench conversation. 225 is heavy. Someone not being able to bench 225 is not something we...
Science-Backed Toughness Guide for Action‑Driven Procrastinators
A practical, science based guide to toughening up — for those who can only “just do it” when conditions are right. @DrAndyGalpin PERFORM podcast hits another grand slam:
Recovery Becomes Your Superpower as Performance Slows
Recovery is a superpower... A thread... 1/There's a moment most aging athletes eventually hit. You finish a routine workout, but the next day, something is off. You're not just tired. You're slower. Less inclined to train. Your body is responding differently to...
Feel First, Think Second, Let Performance Follow
In physical training most coaches lead with the performance results. I think about those last. My prescription follows: Feel first. Mind second. Performance third. Performance is almost always a byproduct of getting the first two right.
Trust Your Body: Reduce Mileage in Final Taper
I used Runna for my Walt Disney World Marathon training and I'm using it for London now too. But this time I'm adjusting the taper to reduce mileage even further from what it recommends, just based on how I feel....
Three Moves to Relieve Upper Back Pain
Posture | Upper Back Pain 3 exercises that can help improve your posture and reduce upper back tension. Too much sitting makes your thoracic spine stiff and your upper back underactive, which often leads to tension. These exercises improve mobility in your spine...
Assessments Replace Guesswork, Drive Global Training Success
I recieved a lot of flack for telling you guys that you need assessments. Because if you’re not assessing, you’re just guessing. We got into assessments in 2009, when the first few started to gain traction. FMS and Assess and Correct...
Hit 50g Protein by Noon to Boost Performance
If you haven’t hit at least 50g of protein in by 12:30 pm you’re already behind. Yes, you should be eating 20–40g of protein at each meal. Skipping or under-eating earlier in the day is a big reason why you’re struggling. You’re...
Bakken Tempo Intervals Feel Easy at Low Heart Rate
Bakken for Fast Triathlon From my VO2 Block, I have a good idea of Tempo on the bike. Bike Tempo is 240-250w. I don't have a good idea on my current run profile. This session is at Ironman Core Pace. That is...
Simple Daily Habits Are My Ultimate Looksmaxxing Stack
my real “looksmaxxing” stack: - sunlight - 225g protein + single ingredient foods - 6x per week lifting/running - in-person human interaction - sex - evening sauna - wild roman skincare - meaningful deep work - daily walks (no phone) - 7-8 hours of sleep that’s it.
Cautious Bench Press Progression After Labrum Tear
Still proceeding post labrum tear with bench cautiously slow ramping volume. 5 x 10 and upper back work between sets. https://t.co/rYUFtQ7kdd
Strength Training Beats Pills, Injections, Surgery for Knee OA
Knee Osteoarthritis: Thread Number 3 The most powerful intervention for knee osteoarthritis is not a pill, not an injection, and not a surgery. It's not PRP and certainly not stem cells. It is the muscle above and below the joint. If you...
Self-Checks Accurately Gauge Hydration via Urine Specific Gravity
Can athletes assess their own hydration status?💧 This new study investigated whether a combination of self-assessments of hydration status could accurately predict urine specific gravity (USG) 🔍 Using two different USG cut-offs: low ≤ 1.012, and high ≥ 1.020 📊 85 firefighters and athletes completed 2 x...
Fiber Size, Not Type, Drives Unloading Atrophy Rates
Whether fiber type affects atrophy rates when all fibers in a muscle are unloaded is contentious. Yet, we can explain even the most confusing results if we make the assumption that fiber size determines atrophy rates and that fiber type...
Hinge Stores Vertical Energy; Rotation Adds Torque for Swing
Hinge & Rotate. ‘the hinge stores and releases energy vertically, while rotation (body/shoulder/hip turn) generates torque and sequences the swing horizontally and rotationally.’ https://t.co/LZZPScQFJe
Build Zone 1 Reserve Before Hard Training
Zone 1 is an investment. It builds your fat-burning engine and expands your energy reserves. Zone 3/4 is a withdrawal. It spends from that reserve. Want your hard training to actually work? Build the reserve first. #Base
Fuel Up: Carbs Support Training and Body Adaptation
Some reminders for runners increasing carbs for performance and health while navigating tough body image feels. You’re not doing anything wrong if your body is changing or feels different right now. Your body is adapting to the work you are...
Design Smarter HIIT Workouts with Our Free Guide
With so much junk out there on HIIT and other interval training... I put together a free guide: How to Design Better Workouts. Filled with insights on writing creative workouts that get the right stimulus for the desired adaptation. Sign...
Coaches Craft Personalized Plans Using Your Data, Schedule, Demands
https://t.co/dPuUxiaqfE The coaches I have personally trained at TRIUMPH Coaching don’t hand out generic plans. They build around your data, your schedule, and your actual demands: https://t.co/Mmwq3Iqn6o
Three Glute Days Outperform Mixed Leg‑Glute Sessions
In this reel I explain why I program the way I do for my Booty by Bret app, and why I think three Glute days is better than a quad, ham, and glute day. To me, it’s very obvious. Even if...
Train to Absorb Force, Not Just Deliver Power
Understand physics. When you impact a bag or person you absorb the same force. Newton’s 3rd law- Every action has an equal and opposite reaction. This is a teeny bit different based on if you’re hitting a soft bag or a...
Plan Your Race Pace Around Elevation, Not Just Goal
We’re at the point in the year where a lot of runners are approaching a big race. A few weeks out I think it’s good to have a general race plan, with the expectation that things may change depending on...
Run More, Not Just Better Technique, to Boost Speed
Amen to this. But somehow this message often gets convoluted into “you need to practice your running technique to get better at running” rather than “you need to put in more running volume to run faster ”. Running more increases...
10% Mileage Rule Cuts some Injuries, Not All
The 10% increase in weekly mileage rule can help decrease your risk for injuries such as runners knee, ITB syndrome and shin splints, but research shows training errors may be more linked to plantar fasciitis, Achilles tendinopathy, stress fractures, hip...
Rethinking Endurance: Evidence-Based Guidance Over Old Myths
Endurance performance may need to be reimagined. We explore whether some of the most familiar messages in endurance performance still hold true, and where a more contemporary evidence based approach may offer better guidance. Learn more: https://t.co/UXBWDt3JIP https://t.co/nRqSKWTXXR
Limited Time Means Prioritize Health Over Performance
No time → no high performance. That’s endurance sport. If time is limited, the goal shifts to health & fitness. Your training should shift too.
Track Multiple Pain Metrics for Real Rehab Progress
When rehabbing a running injury, don’t just track pain as a yes/no result to measure progress. We need to track things like: - Pre-run pain - How long could you run before pain? - Pain intensity during the run - Pain...
Alcohol Hurts Sleep and Recovery—Join Sports Webinar
Alcohol can disrupt sleep quality and recovery. Join the webinar for practical guidance in sport. Sign up: https://t.co/0PJC4DLDwV https://t.co/ywH4dO2VI4
Romanian Deadlifts: Smarter Choice for Most Training Days
The conventional deadlift will always have its place for raw maximal strength tests and powerlifting platforms. But for 95% of training days, the Romanian deadlift is the smarter, more complete choice. It lets you load the posterior chain heavy, gives...
Carb Mouth Rinse Boosts Heavy‑Lift Performance, Shows CNS Fatigue
Carbohydrate mouth rinsing increases work done during a strength training workout involving a small number of reps with a heavy load, showing that exercise need not be long-duration in order for supraspinal CNS fatigue to occur. https://t.co/Q11E9Ep6bb
Strategic Weight Cut Fuels Peak Fight Performance
Great first camp with @kidcallaghanjr ✅ Been eating very good, well fuelled and feeling the difference Final week before fight week, last bit of weight to lose before we’re in touching distance of fight weight for same day weigh ins Bring...
Elite Athletes Blend Hard Sessions with Abundant Easy Miles
You can argue threshold vs high-intensity all day. Both have produced world-class athletes. What hasn’t? Skipping the easy miles. Almost everyone at the top: *Something* hard + a lot of easy aerobic work That’s the recipe.
Serum Proteomics Distinguishes Endurance versus Strength Adaptations
Adaptations to endurance vs strength training in elite athletes revealed by serum proteomics https://t.co/ii3xAiNEcT https://t.co/hBfQ0E0v9W
Rory McIlroy’s Diet: High Protein
If you want to fuel like Rory McIlroy, it’s actually pretty consistent with my recommendations as a registered dietitian and certified sports nutritionist. He prioritizes protein first (around 170–180g daily) to support muscle, recovery, and stable energy. Then he adds in...
Sleep Deprivation Boosts Injury Risk and Hinders PRs
Your injury risk skyrockets with poor sleep. The actual numbers are wild. Studies show that with a lack of sleep, you move differently. Your reaction time is slower, mechanics are less economical, and the risk of injury increases. Your next PR depends...
Knee Extensions Activate All Vastus Muscles Simultaneously
When you perform knee extension against resistance, all the vastis fire together. You can’t selectively target the vastus medialis over the vastus lateralis or vice versa.
Biggest Gains Come From Training Below Your Limits
When you look at Fostervold’s training week after the restructure, you can see he spent the majority of time barely pushing himself, almost cruising along. It’s astounding, isn’t it? Fostervold got his biggest gains working way below his potential. And...
Add Post-Ride Stretching to Rouvy and Zwift
What would make Rouvy and Zwift better is if after a ride, they'd run you through a stretching program.
Prioritize Movement Variety Over Sprint Drills for Kids
Despite what you see online by so-called speed gurus who train kids like adults, young athletes do not need sprint technique training. Early on, speed isn’t about mechanics— it’s about building movement capacity. Kids need variety, diversity, and novelty of movement, not repetition...
Boost Athletic Recovery: Nutrition-Optimized Sleep Workshop
LAST CHANCE to register https://t.co/6Nswtdw8XP Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance in sport. https://t.co/OaGTE28Goh
Rory McIlroy's Masters Stats Reveal Elite Fitness
Rory McIlroy's Masters @WHOOP data: ▪️Heart rate spiked to 135 w/tee shot on 18 in trees ▪️105 BPM on winning putt ▪️150 max heart rate during celebration ▪️24K+ steps on Sunday ▪️91,247 steps at Masters ▪️Resting heart rate 47–49 BPM all week
Train in Doubt, Emerge Stronger on Game Day
One of my favorite tools I learned from athletes I coached: Let your mind go to a dark place in practice, then see if you can get out of it. Instead of avoiding the doubts and insecurities, practice going there in a...
7 Running Don’ts for Consistent Progress
7 Running DON’Ts to Keep You on Track: 1. Don’t try anything new on race week—stick to your routine. 2. Don’t run too hard, too often; balance is key. 3. Don’t be afraid to walk; it’s part of the journey. 4. Don’t neglect your...
Eat Big to Cut Weight and Keep Power
This is how a 57kg MMA fighter ate in camp to make weight 2,500kcals 350g carbs 150g protein 46g fats When you train like a beast, you need to eat like one too Funny thing is he’s eating more now...
Caffeine Boosts Performance, Disrupts Sleep—Timing Is Key
Caffeine can enhance performance and impair sleep. Learn how dose and timing matter in sport. Sign up: https://t.co/0PJC4DLDwV https://t.co/PHd1LGS0UD
330kg RDL Shows Hinge Pattern Near Conventional Deadlift
Heres a 330kg RDL for 5. An extreme example of the capacity of the hinge pattern. The Gap between it and conventional deadlift is smaller than you think. https://t.co/jCl8GMoN9q