Nearly All Middle Schoolers Can Smash Vertical Jump Records
Got this today from @hollerhurdles What if there was a way for 96% of your middle school PE students to PR in the vertical jump? #GauntletVertical Feed the Cats PE is going to become a movement. https://t.co/WrZBU9Ofek
Build a Body You Trust: Actionable Movement Strategies
I had so much fun sitting down with the incredible Dr. Kelly Starrett (@thereadystate) for the latest episode of the FoundMyFitness podcast. He frames fitness and movement in a way that really resonates and cuts through trends and metrics. The goal...
Last Call: Masterclass on Protein for Recovery Tomorrow
LAST CHANCE to register https://t.co/X2jF4hM5UH This masterclass TOMORROW examines where protein fits into recovery and adaptation. https://t.co/fVrLDj1GGL
Build Aerobic Base Before Intensity for Long-Term Gains
Most athletes are in awful metabolic shape... And they don't know it. Then they skimp on the low zones because they're "time-crunched" and go straight to intensity. All that does? Reinforce the limiter. Want to really improve over long time horizons? Build the aerobic base...
Match Carb Intake to Training Intensity for Cycling Gains
Nutritional periodisation to enhance adaptations and recovery in cycling 📊 This new review from the UCI Sports Nutrition Project outlined how to adapt nutritional intake through training weeks to “fuel for the work required” 🚴♂️ Here is a theoretical framework for...
Wider Stance Accelerates Hinge, Limits Knee Bend
Some people find the hinge faster in a wide stance. It can work as a coaching tool. Wider stance makes it much harder to bend the knee and reduces moment arm. https://t.co/SuqC5O3ZlC
Running Fuel Missteps: SNS Up, Gut Shuts Down
One of the common problems with people fueling while exercising (running) is a gross misunderstanding of how energy systems and the autonomic nervous system (including enteric NS) work. When the aerobic system is limited, the SNS has dialed up, and...
Discover the Balanced Third Path in Performance Coaching
There’s a third way in performance coaching that sits somewhere between Structuralism and Phenomenology. Most coaches swing too far one way or the other. Structuralism says: “Build the perfect system. Get the mechanics, processes, and structures right and results will follow.” It’s...
Train to Live: Practical Mobility for Lifelong Performance
Dr. Kelly Starrett has a simple philosophy. We should train to live, not live to train. He's helped athletes, teams, and everyday people build bodies that can handle the real demands of life. In this episode, Kelly (@thereadystate) breaks down how to...
Respect Recovery: Prevent Burnout, Plateaus, and Injuries
There's a fine line between being dedicated and work-focused, and forcing the timeline. As athletes, it can be an incredible quality to care deeply, and to commit to the grind. But we need to respect the seasons. Physical recovery from...
Unlock Hips,
Stiff hips & lower back pain? 3 exercises that help bring your hips back into movement, improve control and reduce stiffness. When your hips move better, your lower back doesn’t have to compensate as much, which can help reduce pain. Especially if you...
Bigger VO2max, Not Tiny Lactate Tweaks, Drives Speed
Many athletes are focused on the little stuff - tweaking or shaping the lactate curve. A timely reminder that the vast majority of the difference in speed at *any* point on the curve comes from building a bigger engine - a...
Higher Carb Intake Boosted Sub‑2‑Hour Marathon Success
Did higher carb intake win the day in the battle of the sub 2-hr marathons?
Animal and Plant Proteins Both
Do proteins from dairy, meat, and plant sources differ in their capacity to promote muscle growth during resistance exercise training? And if so, which is best? Read the blog: https://t.co/kVK8kDSPba https://t.co/QbtVFreN0S
Evidence‑Backed Supplements Boost Cycling Performance
Supplements to improve cycling performance 🚴♂️💊 This new paper from the UCI Sports Nutrition Project outlined considerations and applications of sports foods and supplements to improve cycling performance 📝 Here are the primary supplements including their dose/form (🎯), timing (⏱️), half-life/washout...
Older Adults' Muscle Gains May Vary by Muscle Type
It is well-known that elderly people experience smaller gains in muscle size as a result of following the same strength training program as younger people. Whether this problem is universal or muscle-specific, however, is less clear. https://t.co/e1CMXYMDt0
Sleep: The Ultimate Performance Boost Society Overlooks
Sleep is the most potent performance & health enhancement that we have, and once society is ready to see it— the medical estb. will follow. This doesn’t mean movement, nutrition, or light aren’t vital. Until it is understood, the 7...
Train Sideways Now to Prevent Falls Later
Most gym training happens in a straight line. Squats, deadlifts, rows, presses. Forward and backward, up and down, all in the sagittal plane. But… life doesn't stress you in a straight line. You step off a curb at an angle, shuffle...
Power Pause Boosts Lower-Body Force Before Rotation
From an S&C lens, Cam Young’s power pause creates a deliberate transition that maximizes lower-body force production by allowing full weight shift as and GRF development before upper-body rotation begins. https://t.co/0bR3xTkIbG
Blend Speed and Endurance with Structured Fartlek Intervals
Fartlek Run Guide Purpose: Fartlek, is a training method that blends continuous running with interval training. It helps improve both speed and endurance. To perform a fartlek run, alternate between faster running and slower jogging based on natural landmarks or timed intervals Intensity: - Easy...
RDLs Are Heavy Lifts, Not Just Accessories
Let’s kill the myth that the RDL is “just an accessory.” Yes, most people’s RDL 1RM sits around 60-80% of their conventional deadlift max. Intermediate lifters often hover near 80%, and advanced trainees can push even closer depending on mobility...
Success Demands Paying for High‑Quality Reps and Competition
If no one else is doing that, yes. You are correct. But competition has this funny way of weeding out people getting less reps. The only reason this hasn't happened in football is because the sport is too rough on your body,...
Testing SkiErg Gains on Upcoming Running Build‑Up
Almost back to running. A nice easy build up during May is planned. Strength fairly decent. Interested to see if all this SkiErg translates across to running fitness (probably negligible and I’ll be absolutely gasping after 2 mins at 06:00...
Sodium's Performance Boost: Limited Evidence Beyond Hydration
Sodium is often promoted as a performance enhancer, but what does the evidence say? This blog reviews the limited research on sodium intake during exercise and questions whether it improves performance beyond supporting hydration. Click here: https://t.co/ekABuKBMDR https://t.co/B5SZbA1psH
App Boosts HRV 30% and Lowers Resting Heart Rate
So this really worked for me. Use the https://t.co/XdKb719aG9 app HRV up by 30% on average Resting heart rate down
Sugar: Not All Bad—Boosts Performance When Used Strategically
Sugar is often labelled as “bad” for health, but it’s also promoted as beneficial for athletes during exercise. This blog examines the evidence to answer the key question: is sugar actually harmful or helpful for athletic performance? https://t.co/eyhnVny8Am https://t.co/Ogq9bDJbXg
Short Social Media Breaks Boost Weight‑Training Gains
An easy exercise for everyone: weight training 1. Do a set of weight 2. Browse social media for 2 minutes 3. Do a second set of weight 4. Browse social media for 2 minutes 5. Repeat two more times 6. Go to another station 7. Repeat 1-6,...
Build Mental Toughness by Gradually Embracing Discomfort
A large part of getting back in shape is remembering how to hurt. Mental toughness is a skill. It's normal for your alarm to be hyper reactive when it hasn't experience fatigue in a while. The way back is to gradually show...
Simple Daily Creatine: Consistency Beats Complexity
Creatine works. The problem is most guys overcomplicate it or never stay consistent. Baseline Performance is built for that. Simple. Effective. Done daily. If you’re serious about your training, start with your baseline. Tap the link in bio and get yours. #baselineperformance #4fitfatherhood #fitdad...
Protein Quality Determines Muscle Growth Efficiency
What exactly does protein quality mean? And what makes a protein source high quality compared to low? Find out what factors influence muscle response to protein intake. Read the blog: https://t.co/4BsMILsT68 https://t.co/BepHS8d2mW
Technique Beats Muscle: Biomechanics Drive Punch Power
We’ve all witnessed the following. The lean, whip-thin lightweights hitting the heavy bag with a crack that sounds like a gunshot... While muscular guys who look like they never miss a day pumping iron hit the bag with as much pop as...
Cross‑train to Boost Aerobic Volume and Ease Run Soreness
A great way to get some more aerobic volume during running training is to ride a bike. Or swim. Or elliptical. A lot of runners don’t like running multiple days on a row due to soreness in running-specific areas like...
20 Prompts Make Claude Your $20 Personal Coach
TIME TO FIX YOUR LIFE. this guy literally gives you 20 prompts to turn Claude into your personal nutritionist, trainer, life coach, recovery machine. All within your $20 sub. May just started. Don’t waste another month wishing you started sooner 👇 https://t.co/UKxCavVYbf
Train With Age, Not Against It
Midlife and Master's Athlete Training: The Biological Realities We Face For the better part of 15 years, I have been training in the gym, running, cycling, climbing, and more. But the biology of aging and the physiological changes that come with...
Moderate Carbs Boost Cycling Performance More Than High Intake
Moderate carb intake outperforms high carb intake ‼️ This new study investigated whether carb intake during different steady state exercise intensities improved subsequent time-trial performance 🔍 🚴♂️ 12 trained males completed nine separate bouts of cycling exercise ⬇️ Moderate (120 min at 90% of...
Evidence Lacking for Menstrual Cycle‑Based Training Plans
We often see bold training recommendations for female athletes, but is the science there yet? In this blog, we ask the question: Do we actually have enough evidence to tailor training to menstrual-cycle phases? Start reading now: https://t.co/Jn456GIACE
Resistance Training Boosts Metabolism, Independence, and Sleep After 40
As a bioscientist studying aging, I could list 50+ reasons why adults 40–60 should be resistance training. Here are 3: 1) Muscle is a major site of glucose disposal - improves blood sugar regulation 2) Key to maintaining physical function and independence...
RDL Should Be a Core Lift for All Athletes
Normalise RDL as a main movement. "for most lifters, athletes, bodybuilders, weekend warriors, and even powerlifters chasing long-term progress, the Romanian deadlift (RDL) deserves top billing." https://t.co/SA259ZSRBF
Lactate Tests Reveal True Mitochondrial Gains Beyond VO₂max
VO₂max can improve with exercise training in metabolically unhealthy individuals. But VO₂max can improve through mechanisms that have limited relationship to the core cellular dysfunction driving disease. For example, cardiac output can increase while mitochondrial function and cellular bioenergetics remain...
First Half Marathon Too Close to Marathon Goal
I’ve been thinking about this for a while, and I think it’s my real take now: The BoA 13.1 and the Chicago marathon are too close together. They are 18 weeks apart. If truly racing both, you have 17wks to train...
Start Strength Training in Your 30s to Preserve Muscle Quality
Muscle loss can begin as early as your 30s, with measurable declines in muscle mass and function occurring well before old age. The study also found that women may lose strength and fitness faster than muscle mass itself, highlighting the...
Energy Balance Isn't Simple: CICO Overlooks Metabolic Variability
Energy Uptake In Athletes Decades ago, Andrew Coggan berated me for making a point that energy eaten via sugar wasn't the same as energy eaten via real food. CICO makes sense, but we are not a closed system. ✅There are heat and...
Protein Powers Recovery, Adaptation, and Performance, Not Just Hypertrophy
Protein is often framed around hypertrophy, but its role is broader. Explore evidence based advice on protein use for recovery, adaptation, and performance in this 2H masterclass with Dr Oliver Witard. https://t.co/X2jF4hM5UH https://t.co/a9kpTqLyQH
Intensity Is Fine; Insufficient Recovery Is the Problem
Intensity remains highly trainable... But the dose matters. Intensity isn’t the enemy. Frequency without adequate recovery is. https://t.co/drZfgaCvpJ
Practice Smart: Rest Ensures Long‑Term Gains
“To maximize gains from long-term practice, individuals must avoid exhaustion and must limit practice to an amount from which they can completely recover on a daily or weekly basis.” ~K. Anders Ericsson
Smart Shoe Reveals Hidden Injury Causes, Not Just Pace
OK, so here's a piece of tech I've been really enjoying-- Most running apps shows you pace and heart rate. This shoe shows you why you keep getting injured. The data it collects is kind of insane.
Overhead Press Beats Bench for Combat Strength
Gym bros My intuition is telling me that the overhead press is a great exercise for developing strength that maps to athletic movements–especially combat sports At the very least, WAY better than the bench press. What do you guys think?
Lock Your Leg Like a Back Kick for Better RDLs
Single leg RDLs are one of the most 🔥 exercises for combat sports. It’s loaded single leg balance. Here’s how you can do them better- Lock out the leg that’s going behind you like a back kick. Engaging your entire up...
One Year Training Cuts HR 25 Beats, Boosts Efficiency
A very interesting question that we did a deep data dive on the #MADcrew forum about... https://t.co/GjhhFK2p7c Average improvement in E.F. across the entire group over 1 year was 0.21. At typical training paces (and, of course, assuming volume builds), this would be...
Warm‑ups Activate Your Nervous System, Not Just Muscles
How and why I warm up : Most people think of a warm-up as something you do to “get loose.” That’s not really the point. The real goal is to wake up the systems that control movement, coordination, and energy delivery...