The Weakest Link's Drive Shapes the Whole Squadron
Research out of the US Air Force Academy found that the motivation of the least fit person in the squadron determined how much the entire squadron improved (or didn’t) on their fitness tests. Surround yourself wisely.
Tech Shows You Really Need Easy Training
On tech… The real purpose of lactate meters, metabolic carts, HR monitors, etc? To tell you: “Yes… you really do need to train that easy.” Without it, most athletes never figure that out.
Functional Training: Outcome‑Driven, Not Exercise Labels
The authors claim "strong evidence" or "significant impacts," but with fair-to-poor primary studies and no quantitative meta-analysis, this is optimistic. Limitations section in the paper itself notes small samples, lack of controls, and need for better research. Core Semantic Issue is...
Quad‑torching Front Squats: 5×5 for Leg Power
Classic accessory quad torcher 🔥 1 1/4 front squats 5 x 5 Lunch 🥙 squats https://t.co/9RDc2PB7BH
WHOOP AI Coach Shares Worthy Amb
Encouraged to see this perspective (articulated as an ambition-and I’d argue a very worthy one) from @WHOOP’s AI coach in response to question… @EmilyBreslow @willahmed https://t.co/YTdRL7pIgh
Recovery Needs Vary; One‑size Workout Schedule Increases Injuries
Some runners can handle a big run/workout every 3-4 days, while others need 5-7 days to recover between big effoets. We can’t just assume everyone can do a workout on Wednesday/Saturday each week. IMO this is part of the reason...
Stretching Boosts Blood Flow, Enhances Size Without Surgery
Turns out stretching works for more than just muscles 😏. The Wasabi Method is another way to increase size and function by rebuilding blood flow and restoring performance without drugs or surgery. https://t.co/dWRjd03Zm3
Muscle‑building Carbs: Less than You Think, Context Matters
You need to turn *this many* carbs to maximize muscle growth…the answer is a little nuanced (e.g., Do you train fasted? Do you train high volume? Do you train multiple times in a day?)… But still less carbs than you...
Lactate Signals Metabolic Balance, Not Just Fuel Shift
The original "Metabolic Map" I created in 2013 organized exercise metabolism around substrate utilization and muscle fiber recruitment, illustrating how the body transitions from fat to carbohydrate use as intensity increases. This model helped me and many others translate complex laboratory...
Find Your Perfect Strength-Running Balance—Free Audit
Everyone’s talking about mixing strength training and running/ these days But a lot of people are struggling to get the balance right And the issue isn’t just with running either - I see this every day with people who I coach who...
Fresh 2024 Nutrition Timing Guide for Runners
what a time to be alive making relevant nutrition information for runners 🤪 was going to repost the timing of nutrition based on what wave you start in I made in 2024 but other sports RDs did so wanted to keep...
Fitness Grows Over Time, Not One Perfect Block
Are you having a hard time following the training plan because you lack the discipline or because the plan was created without taking your real life into account? I think about this often when working with my athletes. Your fitness...
Steal Augusta’s Performance Secrets for S&C Success
A Performance Coach’s Guide to The Masters: What Every S&C Pro Should Steal from Augusta This Week https://t.co/8v8fn4nVaS
Success Lies in Low‑Intensity, High‑Volume Work
Just had a lovely chat with a double Olympic gold medalist… ...and it left me with a very familiar conclusion: We all need more plain old low-intensity volume. If there’s a secret, it’s hiding in the boring stuff.
Tendon Pain Relief and Why Cardio Beats Leg‑Only Workouts
Great thread on tendon pain and solutions. I suggest everyone follow @hjluks he’s on a roll lately; also see his post on why hard, high rep leg work is not the same as cardio and why you must do cardio...
Exercise Fuels Muscle Growth and Extends Lifespan
Why Exercise is the Secret to Muscle Growth and Longevity | My conversation with Mike Haney https://t.co/AGOPeVwhuu via @YouTube
Warm‑up Matters Even without Dynamic Moves
You don’t always need a dynamic warmup… But you should still do it! Get our Standard Warm-up Routine at strengthrunning.com/warmup
Creatine: Small Dose, Big Gains in Strength & Recovery
The supplement I trust most? 💊Creatine monohydrate. It’s naturally found in food, produced by the body, and plays a key role in energy (ATP), strength, recovery, and overall performance. Here’s the reality: You’d need 2–4 pounds of meat to get the equivalent of...
Kelly Starrett's
In case you need this. Lord knows I do. Terrible right now. Plantar Fasciitis | Feat. Kelly Starrett | Ep. 77 | MobilityWOD https://t.co/GlcQ0wXBcW via @YouTube
Free Baseball Newsletter Includes 47‑Minute Overhead Training Guide
Some folks might not know that when you subscribe to my free baseball-specific newsletter, you get access to a 47-minute presentation on how to individualize training for overhead athletes. Check it out: https://t.co/6JUBkWEZbo https://t.co/3AgdJfLPcO
Efficiency Beats Size: Power
Fix your power you guys. Big movements are unnecessary. Get better at efficiency. I didn’t get stronger or faster in the one seconds it took to change patterns. It’s just better physics. You can hear the power is better even...
Master the Hinge: Prioritize Deep Learning Over Shorts
Hinge mastery course. Takes you back to core craft of performing a key movement well. Building coaching approaches off short form content is harming athletes. Stop skimming youtube and instagram for facsimile's of how to do things. Get a real deep...
Trap Bar Deadlift Priming
Monday / Wednesday for one of my Golf Pro's. We used to put the order the other way around. But this player perfers the priming effect, Trapbar Deadlift with bands gives him on wednesday leading into thursday. https://t.co/rwqGSDM6Mi
Your Grocery Cart Shapes Athletic Performance and Recovery
Parents, coaches, and athletes your grocery cart is part of your game plan. 🛒🏆 The foods you keep on hand directly impact: • Energy at practice • Recovery between sessions • Lean muscle development • Consistency on game day 🔗 Join the system or grab the...
Most Tendon Pain Is Self‑Inflicted—Here’s Why
Tendon pain is the most common reason people come to see me. Most of it is self-inflicted — from doing too much, too soon, or from doing too little for too long. Let's review what most people (including many doctors) don't understand...
Combined Creatine, Carbs, and Protein Boost Sprint Performance
Synergistic effects of creatine, carbs and protein 📈 This new study recruited 60 male participants who were randomly assigned to either… 1️⃣ Creatine (0.3 g/kg) 2️⃣ Creatine + Carbs (1.0 g/kg) 3️⃣ Creatine + Carbs (0.8 g/kg) + Protein (0.2 g/kg) 4️⃣ Placebo Each supplement was...
Fuel Recovery: 1‑2 Hours Post‑Run, 1‑1.2g/kg Carbs
If you’re training for a race or otherwise doing long distance endurance exercise, please do not dismiss how essential recovery fuel is for performance. On those long run or long distance days, prioritize your nutrition in the 1-2 hours after...
Personalized Mental Prep Boosts Deadlift Performance
In research surprising no one. Individualised psyching up improves deadlift performance. The Effects of Psyching-Up on Deadlift Performance in... : The Journal of Strength & Conditioning Research https://t.co/er3IN7W99H
Timing Helps, But Total Daily Protein Still Crucial
This interview explains an important nuance in the pre sleep protein research. Timing may help, but total daily protein intake still matters. Read the blog: https://t.co/3a6pwjH1e3 https://t.co/MVe8MnaPRG
Muscle Damage Drives Overreaching From Cumulative Fatigue
Overreaching is the result of accumulating post-workout fatigue. It is possible that muscle damage may accumulate to a greater extent than the other post-workout fatigue mechanisms. Read more in the weekly free Patreon article. https://t.co/BddbpAg3lx
Banister Model: Only Load and Timing Matter
Something I always find offers perspective... The Banister model is still a good model. It explains a large portion of athletic performance. It doesn't factor in all of the fancy stuff - whether you do 4 or 8 minute intervals, whether you...
Urolithin A Enhances Mitochondrial Health and Endurance
I'm fascinated by Urolithin A. It's a compound that stimulates mitophagy (mitochondrial autophagy), helping clear out and replace damaged or dysfunctional mitochondria. Recent studies show that urolithin A improves endurance performance and even keeps immune cells "younger" with age. The data are early...
Mouth Tape Boosts UFC Fighter’s Breathwork Training
Cool to see @jiri_bjp using mouth tape in training ahead of his @ufc bout. Breathwork. Let's go for that.
Runners Overdo Uphills, Underuse Downhills, Disrupt VO2 Balance
Most runners push too hard on uphills and don’t push hard enough on downhills, relative to the goal of maintaining an even VO2. “Spontaneous pacing during overground hill running,” Townshend et al., MSSE 2010.
Strengthen Key Muscles and Stabilize Foot to Prevent Injuries
How to avoid hyperextension- Elbow = strong biceps Knees = strong hamstrings These mucles catch the force of your forearm and lower leg during fast extension. How to avoid ankle rolls- Get really good at foot stability. Weight on the ball...
Runners Carry Genes That Guard Against Soft‑Tissue Injuries
Born to run? Competitive runners have better genes for resistance to injury: "Collagen Gene Polymorphisms Previously Associated with Resistance to Soft-Tissue Injury Are More Common in Competitive Runners Than Nonathletes." https://t.co/LRVb5hkLFx https://t.co/GroBFhSk2T
Elite Runners Prioritize Sharpening Over Traditional Tapering
How should you Taper or Peak? Why the research doesn't align with what actual elite runners do...the difference between tapering and sharpening, and so much more. A new video deep dive on Youtube: @ SteveMagness Link below:
Stop Losing Muscle: Start Resistance Training Now
We start losing muscle from our 30s — and by our 70s, 30–40% can be lost if we don’t actively maintain it. Resistance training is the most effective way to counter this — yet most adults aren’t doing it consistently. I’m on...
Fuel, Hydrate, Rest: Key Nutrition for Football
🍉Nutrition Tips for Football 🏈 -Eat a minimum of 25g of protein at breakfast (eggs + fruit + milk) -Grab a second breakfast (apple + protein bar) -Pack pre and post-workout snacks to optimize strength, energy and recovery -Swap fried...
Know Your Metabolic Profile, Not Just VO2max
The reason you should know your VO2max, ironically, has nothing to do with VO2max. It’s because you should know your metabolic profile: How much fat vs carbohydrate you burn at different intensities 🔥 And that requires a metabolic cart.
Jump Height Alone Misses True Power Development
When evaluating power development progress - even on force plates - it's easy to just look at vertical jump height. However, as @CresseySP sports science coordinator @YKahook shares in today's guest post, that approach can fall short: https://t.co/bHXkGMwJC7 https://t.co/tB1Y1ArJKi
Simple Heuristics Outshine Complex Strength Relativism
When I first started strength standards were a thing, then strength relativism, VBT and reactionary strength denialists entered the space. Heuristic aims are useful targets and importantly easily understood by the athlete.
Nine Hours of Sleep Boosts Mood, Metabolism, and Recovery
Benefits of 9 Hours of sleep: • Better hormone regulation (including those affecting appetite, stress, and metabolism) • Improved mood, focus, memory, and emotional resilience • Stronger immune function and faster recovery from exercise or daily stress • Support for...
Apple Watch Replaces Whoop with Built‑in Health Apps
Ditched whoop for the Apple Watch again, you can just install apps that have recovery, body battery, daily health score
Caffeine Boosts Endurance Performance: How It Works
There is a substantial amount of evidence that caffeine has ergogenic effects, especially for endurance performance but how exactly does caffeine work? Read the full blog: https://t.co/4MicON03gV https://t.co/U5RpJzg2n2
Adapt Your Run Plan, Not Just Follow Rigidly
Not following a training plan can create a situation where a runner progresses too aggressively and lead to injury. But so can strictly following a training plan. It’s common for runners to follow a plan, start to feel aches/pains, but...
Foam Rolling: Simple Habit to Boost Recovery and Prevent Injuries
It doesn't matter that I have spent thousands of hours on a range of longevity efforts to try to expand my life and healthspan; people always ask to just pinpoint one habit that will definitely help them. One of those hot...
High-Volume Ring Rows: My Top Upper-Back Move
High volume ring rows to this day might be one of my favourite upper back exercises. https://t.co/dMomECWnkb
Creatine Outperforms Protein and Omega‑3 for Strength
Protein vs creatine vs omega-3 for trained athletes 🧐 This new meta-analysis compiled data from 35 trials (1211 participants) to establish which supplements… 🥤 Protein 💊 Creatine 🐟 Omega-3 …are best for athletic performance outcomes including muscle strength, endurance performance, and recovery 🔍 Here is what...
Training at 62 to Prevent Gradual Decline
Why I Train This Way at 62 1/ I’ve been an orthopedic surgeon for nearly 30 years, and over that time, I’ve watched something happen to many of my patients that isn’t dramatic or sudden, but ends up being far more...