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 that’s the whole point. In training you build the best endurance machine when you give your body a signal to adapt, not make it think it’s been temporarily tortured.
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
Liam's Massive Fight Camp Diet for 57kg Debut
Fight week for both dwytnblck fighting A class Muay Thai on hitman_fightleague ✅ And liamyeaman1 making his debut at 57kg ✅ Insight into how much Liam has been eating to make 57kg is coming today, this man’s been eating good during fight...
Creatine Plus Resistance Training Boosts Healthy Aging
Is there a role for creatine in healthy ageing? This blog reviews the evidence on creatine supplementation, especially when combined with resistance training, as a strategy to promote healthy ageing. Click here: https://t.co/3sLdyAxgJL https://t.co/ZbTLlZxubR
Eat Before Exercise—Tailor Timing, Portion, and Carbs
Should you eat before a workout? Absolutely. But there are a few things to consider before you do: 1. When was your last meal? 2. Are you hungry? 3. How much time do you have before your workout? 4. Do you have quick-digesting carbs...
Cold Exposure Boosts Pain Tolerance and Flexibility
Cold application is used in research to create a temporary increase in pain tolerance. Interestingly, applying cold water to an upper body limb causes an immediate increase in lower body flexibility. This shows how stretch tolerance is close in nature...
RDLs Often Turned Into Faulty Squat-Like Lifts
When I see someone, performing a Romanian Deadlift but it’s more of a Bolivian neck extended, lower back rounding, knees bent, bar drifting, back extension squat lift. https://t.co/U8C82FqREi
Rory McIlroy’s Simple Squat‑Push‑Pull Routine Fuels Longevity
Back to back masters winner 🏆 Beauty of Rory’s physical training approach is its simplicity and focus at this point on longevity. Rory @McIlroyRory Keeps it simple. Squat, Push, Pull. https://t.co/xfvEghaKpz
Creatine Boosts Testosterone, Libido, Muscle & Brain Health
Turns out creatine supports more than just muscle growth, it also supports testosterone production and libido. I recommend creatine from Qualia. It is doctor-formulated, helps promote strength, build lean muscle, and promotes cognitive function and healthy aging. https://t.co/N8PlVCPQBk
Home Gym Costs 80% Less, Near Commercial Quality
6 weeks ago I shared that I was building a home gym… it’s officially done… around 12 pieces of equipment if you include the treadmill and punching bag (which I filled up last night)… obviously the smith machine with cables...
Front Squats Maximize Quad Development and Upright Mechanics
Front squats are one of the best squat variations for building strong quads, a rock-solid trunk, and cleaner overall squat mechanics. Because the bar sits up front, they force a more upright torso and hit the knee extensors (quads) harder than...
Taper Week: Rest, Not Fitness Gains, Is Key
If you’re tapering for your race now, here are a few things that might be helpful to hear. Zoom out from this week for a second. Your body is responding to months of training. Do not go into any of...
Make the Overwhelming Feel Routine
When I was in HS I used to eat a full dinner—steak, chocolate milk, you name it—and then head right out the door for 9 miles at 6min pace It sucked for a week, then your body adapted & it was...
Progressing Fast: Seasonal Training Boosts Race Speed
Short-course season progressing well Idea was to take the pressure off my training and focus on improving swimming (winter) then bike top end (spring), then bike tempo (summer) Cocoa Beach Tri this morning, 1-2-3 less than a minute apart. 2nd for me Each...
Master the True Hinge, Unlock RDL Gains
The RDL isn't just 'bend over and pull.' There's a reason the best athletes and coaches obsess over the true hinge pattern and it's killing most people's progress. The RDL is non-negotiable, but only when you understand the actual hinge pattern....
Metabolism Shifts: Carb Overload at Rest, Balance With
Did resting + VO2 Max tests last week and learned a lot about my metabolism - apparently I consume too many carbs at rest but at light exertion it shifts to 50:50. Doctor recommended that I mix up my cardio...
Building Strength and Healing Knees After PB City
PB city this week, 125 bench, 100 for 12 bench, 32kg pull-ups, 70kg OHP. Profiling and testing session with prep2perform_physio Time to build some hammy and adductor strength. Smashing out SkiErgs. Could be building in bike again soon. No knee...
Total Protein, Not Timing, Drives Muscle Growth
Some 20+ years ago, when I was studying exercise science, nutrient timing was viewed as a cornerstone of muscle growth. We were taught about the so-called “anabolic window,” which suggested that protein needed to be consumed within ~45 minutes after...
Prioritize the Fitness Type You Need Most
Aerobic fitness & Metabolic fitness are two separate things. If you are a time-limited athlete, prioritize that precious time according to what you need the most.
Modern Evidence Redefines Pre-Exercise Fueling Strategies
A live webinar that revisits pre exercise fuelling through a more contemporary evidence based lens, including carbohydrate, protein, fat, caffeine, beetroot juice, modified starches, metabolism, performance, and GI comfort. Join the webinar with 40% off: https://t.co/UXBWDt3JIP https://t.co/emoqZs52Yc
Master Toe Catch, Straight Knees to Prevent Knee Injuries
Did you all see how Carlos stepped when his knee blew out? I did a post a little bit ago about strong ankles. Flat footed with your toes turned out, is the worse way to catch yourself. Get good at...
Discover Your Metabolic State with Updated Training Model
Are you overloaded, at equilibrium or are you a drifter? Not asking about your mental health but about your metabolic training. I like to be at metabolic equilibrium but here and there, I like to be a drifter and I...
Run More Miles to Unlock Marathon Potential
Most people don't run enough to reach their potential. It's just a fact. The average 3hr+ marathoner does ~40mpw. No one runs their best marathon on 40mpw. I understand why: jobs, life, etc. But the simplest way to improve your PR for novices is to...
Unlock Hip Mobility to Relieve Back and Knee Pain
Stiff hips? 4 exercises for you These exercises improve hip internal and external rotation, open the hips, and increase hamstring flexibility. Limited hip mobility often leads to compensation in the lower back or knees, causing stiffness or pain. By improving how your...
Heat + Altitude Training Boosts Hemoglobin Mass in Athletes
Heat training augments haemoglobin mass during altitude camp in endurance athletes 🌡️⛰️ This new study recruited 45 cross-country skiers and biathletes (VO2max ~69.1) to one of three 3-week interventions… 1️⃣ Train and reside at moderate altitude with three weekly heat-suit cycling sessions 2️⃣...
Aerobic System Dominates Events over 78.6 Seconds
If your event lasts longer than 78.6 seconds, your Aerobic Energy system is the dominant contributor. #BuildThatBase
The 1:10 Protein Rule Sticks in Your Mind
POV: you learned the 1:10 protein rule and now you can’t unsee it Follow @trizzlemanfitness for more
Build Traps Without Shrugs Using Heavy Pulls
I get asked often what I do for my traps the answer is very be little direct work, pretty much no shrugs, ever. If you’ve follow my content you’ll know I do A LOT of heavy pulls and RDLs, compounding...
D1 Football Players Require Over 4,000 Calories Daily
🏈 The typical D1 football player that is 190lbs is going to need > 4,000 kcal daily. Breakfast: -3-4 eggs -Oatmeal -Grapes -English muffin -Chocolate milk -Water/OJ Breakfast 2: -Trail mix -String cheese -Protein bar Lunch: -Chicken, rice, vegetables, and avocado -Banana PBJ Pre-practice -Greek yogurt + berries -Jerky + Coconut chips During: -Sports drink...
Build a Solid Base Before VO2max Training
Your regular reminder... You can only sharpen the base you've built. If you have no base, "VO2max work" is completely pointless.
Cut Inflammatory Foods, Add Creatine for Joint Health
Superfoods could be fueling your arthritis. When you remove inflammatory foods and upgrade your supplements and protocols, you can support collagen synthesis to lower your risk. I recommend creatine from Qualia. It is doctor-formulated, helps promote strength, build lean muscle,...
Long Femurs? Use Smith or Hack for Quad Focus
In this video, I mention ways to make squats more quad dominant, and ways to make squats more glute dominant. However, if you have relatively long femurs, you may struggle to make squats feel quad dominant. You might be better...
One Year of Training at 63 Reveals Surprising Aging Insights
Interesting post today. I’ve written about how and why I trained at 62. Now I’m turning 63 and I always look back… But this post is different. It isn’t a rehash of the same program with a new number...
Extreme 3x20s Workouts Leave You Exhausted, Nauseous
I just saw someone recommend 3x20sec all out, max effort with 2min rest 3 day a week as a time saver for exercise.. Sure…until you realize you’ll be lying on the ground for 20min after with a headache, unable to function,...
Clear Nutrition Plans Boost Student-Athlete Strength and Recovery
Student-athletes often struggle to build muscle, increase strength, and recover effectively not because they lack effort, but because they lack clarity around what to eat, how much to eat, and when to eat. My Elite Athlete Program removes the guesswork providing...
Tailor Your Sleep: Four Profiles for Optimal Recovery
In the latest podcast, I outline four types of sleep profiles that researchers have investigated, and speak to the importance of taking an individualized approach to optimizing this important part of their preparation and recovery. https://t.co/PzL4HBoi8I https://t.co/EOytwSlHen
Isometrics Cut Knee Pain 80% Without Gadgets
Anterior Knee Pain? You don't need voodoo floss, a massage gun, or a foam roller. You need ISOMETRICS. 5 sets of 45 second ISOS resulted in up to 80% less knee pain and the impact lasted for 45 min (Vang,...
5 Red Flags Your Running Nutrition Is Failing
5 red flags your nutrition plan isn’t working if you’re a runner: 1. You go to bed hungry most days. 2. You’re sore for multiple days after a long run. 3. GI disruptions cut planned runs short. 4. You regularly hit the wall during...
New Model Could Revolutionize Anti-Doping and Athlete Longevity
Great podcast: Dr. Kristen Holmes in convo with my @enhanced_games co-founder & CEO, Maximilian Martin. From anti-doping rules to athlete longevity, they dive into the science of human performance & explore whether our new model could change sport forever https://t.co/rNp7EXcFIQ
Beetroot Juice Impairs Bench Press Power in Women
Does beetroot juice work for female athletes? This new study recruited 18 resistance-trained women to a crossover design where they supplemented with… 1️⃣ Beetroot juice (~400mg nitrate) 2️⃣ Nitrate-depleted beetroot juice …2.5 hrs prior to resistance-exercise ⏰ Results 📊 There were no differences...
Staggered RDL Beats Single-Leg for Stability and Power
If you haven’t ditched single RDL for staggered I suggest you do. Quasi-unilateral hinge exercise that provides superior stability over single-leg RDLs while maximizing load on the front leg. It acts as a heavy, "staggered" variation that fixes balance issues,...
Norwegian 4x4 HIIT + Sauna Delivers Powerful Cardio Hour
Wild how effective this Norwegian 4x4 HIIT protocol is. ~40 min of work, only about 16 at high intensity. Pair with 15min infrared sauna after to extend cardiovascular adaptations and you have a very powerful hour of training https://t.co/lTlxrz3ktK