BFR Training: Emerging Tool for Athletic Performance
Where Does Blood Flow Restriction Fit in the Toolbox of Athletic Development? A Narrative Review of the Proposed Mechanisms and Potential Applications https://t.co/q9FCHYiew1 https://t.co/h4TKzaJL9t
Aerobic Capacity Determines Stress Resilience, Not Just Adrenaline
Part of the glycolytic trap involves the activation of the SAM & HPA Axis. Where high stress athletes w/ poor nervous system regulation have minimal aerobic function. Adrenaline and cortisol change perception. Athletes who live in glycolysis have trained their...
Strength Training Should Enhance, Not Hinder Martial Arts Performance
Fighters are starting to realize that they don’t need the ish kicked out of them in s&c. People are starting to value quality over quantity. Good. People who don’t do martial arts don’t understand the price of injuries and overtraining....
Endurance Exercise Protects Joints, Boosts Fat Oxidation
Ha... no. He's wrong. Yes, there's an Afib signal. But his other conclusions... no. Run and cycle... we know why we do it... and my patients who run/ride are by far better off than those who don't. You need...
Turn Overwhelming Challenges Into Everyday 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...
Progress RDLs: From Basics to Unilateral and Speed
Quick 1 Min Dive into how to progress RDL / Hinge from learning to unilateral usage to higher speed options. https://t.co/osrPlzgZkc
New Method Lets Runners Eat Carbs without Nausea
During his world record-smashing marathon on Sunday, Sabastian Sawe consumed the equivalent of four large bagels. My colleague @jasongay on a breakthrough in runners scarfing down energy-giving carbs without making themselves sick: https://t.co/ZlJzDoNPxm
Master Tune‑Up Race Strategy: Timing, Quantity, Distance
NEW video is up all about tune-up race strategy: - How many? - When to schedule them? - What distance? - How to approach them? https://youtu.be/4jNZl5Du3y4
Train Year‑Round, Tailor Workouts, Eliminate Race Pitfalls
I think there are a lot of things recreational marathoners can do to race faster if they want to: 1. Start training for more of the year. If you’ve been starting in April/May, start in January. 2. Introduce some specificity...
Progressive Hinge Mastery: From Foam Roller to Barbell
An important pattern I teach my juniors is effective hinging, it doesn’t appear in a vacuum put a progression process of typically... Bodyweight/foam roller hinge ➡️ Dowel Hinge ➡️ Barbell RDL I can spot the kids where coach just...
Treat Every Lift Like a Form: Precision Over Perfection
Here’s the deal with form…. It’s like a kata, poomsae, etc. Forms. 😅 Do we fight like that? No. They are there to ingraine the patterns into your brain with slow control to build into max power and precision. Exercises in the gym...
Omega‑3 Index: Key Biomarker for Health and Performance
Omega-3 Index as a Sport Biomarker: Implications for Cardiovascular Health, Injury Prevention, and Athletic Performance https://t.co/mBkHB6BlIs
Resistance Training Plus Polyphenols Boost Aging Health
Effects of resistance-based training and polyphenol supplementation on physical function, metabolism, and inflammation in aging individuals https://t.co/mDL393xerp @GeroScienceAGE https://t.co/qr3yxiZuHB
Stable L:P Ratio in Zone 2 Signals Metabolic Health
Lactate accumulation is not a sign of failed aerobic metabolism. It is a sign of a mismatch between glycolytic flux and mitochondrial substrate entry and oxidation. During Zone 2 exercise, lactate production increases, but because mitochondrial oxidation keeps pace, pyruvate...
Maximize Performance: New Evidence on Effective Protein Use
In just 2H, you will hear the latest evidence and practical advice on how to use protein more effectively to support performance, recovery, and adaptation. https://t.co/WS0lKR4LJ5 https://t.co/bLzGTuyAT7
Coaches Blame Gender Myths for Stagnant Sprint Times
I get daily reports of coaches who don't FTC. When asked, one of the coaches who does the typical long runs for sprinters why she thinks some of our senior girls' times have regressed (haven’t PR'd since sophomore year). She replied,...
Master the Barbell Hinge, Unlock Diverse Movement Exploration
RDL / Hinge variations are an opportunity to explore movement expression in a way that be tailored to your athletes and clients needs. But getting the barbell hinge down is the first step, then hinges of all types become an...
Unlock Mobility: 6 Moves for Better Posture
Posture & Upper Back Pain 6 exercises to improve shoulder mobility, thoracic spine mobility, strengthen your rotator cuff and stabilize your shoulder blades. These exercises help open your chest, activate your upper back and restore movement in your spine. By improving how...
Optimal Pre‑Endurance Fueling: Carbs, Caffeine, Beetroot, More
Learn how to fuel before endurance exercise, covering carbohydrate, protein, fat, caffeine, beetroot juice, and modified starches, and how these choices may influence metabolism, performance, and GI comfort. Register now: https://t.co/M9OVSMRDUs https://t.co/Q0yw8My4dH
Runner‑Specific Weightlifting Boosts Economy, Speed, and Resilience
Improve your running economy (and body composition... and injury resilience... and finishing speed) with runner-specific weightlifting. Here's how to get started: strengthrunning.com/strength/
Injury Prevention Is Simply Optimized Performance Through Discipline
“Injury prevention is performance optimization in disguise.” These 7 words delivered Friday by Dan Fichter was a revelation; an epiphany of why a Feed the Cats approach creates HEALTHY athletes… seemingly bulletproof. When we get fit by repeating low-dose, performance-level work...
Carbs Aren’t One Tank: Muscle Glycogen Drives Performance
Let me dump some carbs on you... Someone said yesterday that thinking about CHO intake in terms of stores, output and "bonking" is the "old way" of looking at carbs in sport. That pissed me off. So, let's start with... Only those with...
Sodium Fuels Glucose Uptake, but Excess Clogs Absorption
Yes, it is a confounding factor, but a necessary one. To get carbs from the gut across the intestinal wall requires the SGLT1 transporter... Sodium-Glucose-Linked-Transporter Sodium is the driver, glucose is a passenger. So, you do need ample sodium to get high levels...
ChatGPT Generates Real‑World Running Plan That Works
I asked ChatGPT to build me a running training plan instead of hiring a trainer. I wanted to test one thing. If I give ChatGPT all my data (Strava history, PRs, volume...), does the plan it builds actually work? Will I...
Hinge Mastery Course Gains NSCA Approval for CEUs
Announcement: The Hinge Mastery Course is now @NSCA Approved for 0.7 CEUs Grab the course ⬇️ Hinge Mastery Course https://t.co/crjECpcwqT https://t.co/AYgbB8dNP4
Beetroot Juice Gains May Be Placebo, Not Performance
Beetroot juice for virtual cycling - placebo, performance or powerless This new study recruited 67 trained cyclists to perform a 20-min virtual cycling time trial after taking either… Beetroot juice (550 mg nitrate) 🥤 Placebo (nitrate-free beetroot juice) To investigate potential placebo effects...
Elevate Rear Heel in Staggered RDL for Proper Form
Staggered stance RDL should be rear heel elevated. A flat heel straightens the supporting leg which can posteriorly tilt the pelvis, tension hamstring killing ROM. Load the non working leg more defeating the point of stgrd stance which is to...
Aquatic Training Boosts Athletic Performance, Study Shows
The Impact of Aquatic Training on Athletic Performance ... : The Journal of Strength & Conditioning Research https://t.co/jZRpdg2aOP
Static Stretching Boosts Flexibility and Pain Tolerance Alike
Long-term static stretching produces improvements in flexibility (by increasing stretch tolerance) but also increases pain tolerance more generally (as measured by pressure-pain thresholds). This shows that stretch tolerance and pain tolerance are very similar in nature. https://t.co/XEAOVCPQWi
Post‑marathon Reflections: Shoes, Fuel, and Doping Insights
I have some morning-after thoughts on that 1:59:30 performance and the marathon generally, ranging from shoes to doping via fuel, so let's see how it goes. And we'll explore them (and your thoughts) in the next podcast. So here goes......
Speed Comes From Volume, Volume From Slowing Down
The way to run fast is to run more. The way to run more is to run slow.
True Fitness Includes Rest, Not Nonstop Running
Seeing a lot of runner post-race not take time off from exercise because “this is what works for me.” A healthy relationship with running includes rest days, off-seasons and the ability to not run without spiraling. If your version of...
Both Poor and Great Sleep Scores Skew Performance—Prioritize Quality Rest
Yes a poor sleep score can bias your performance as can a great one (discussed in detail w/@AliaCrum @Stanford expert on science of belief & mindsets on the HLP (link below) but there are obvious limits on this. Tracked or...
Six Hours of Sleep Equals 48 Hours Awake
Use your illusion well. While mindset and optimism are fantastic, the truth is always hidden in physiology for some reason… The problem w/ poor sleep habits is while you can convince yourself <6hrs is fine the reality is you perform like...
Sustaining 4:33/Mile for Two Hours on Treadmill
Just so it’s clear. This is a 4:33 per mile pace for almost 2 hours. For the treadmill warriors out there that’s 13.1-13.2 on your treadmill (if it even goes that high)
Sawe's Sub‑2 Mile Shocks, Splits Reveal Future Potential
Emergency pod is up. #Sawe runs 1:59:30 in London. We break down the eye-watering splits behind the performance, and offer insights on credibility & the future of a redefined sport, with hints that both Sawe, Kejelcha (1:59:41 debut) & others...
Optimal Pre‑Race Meals and In‑Race Fuel Guide
Learn about what should you eat the day before, or the morning of the marathon, and what drinks, gels and solids you should take during the marathon, and how often. https://t.co/WwgsaMEARa https://t.co/WMIxz9BF77
UCI Sports Nutrition Project Delivers 10 Reviews, 4 Consensus Statements
The UCI Sports Nutrition Project was a massive undertaking by large and dedicated international team. Here are the the results of this effort, 10 reviews and 4 consensus statements, all open access: https://t.co/GgAmy3nZLK
Most Back Pain Has No Cause—Fix It With Programming
Up to 9 out of 10 cases of low back pain happen without a specific cause. That means most clients walking into your gym with a cranky back don't have a structural problem you can point to — they have a...
Trainability Beats Talent: Experiment to Find Your Ceiling
We think talent shows up right away. But the most important kind is trainability, how you respond to different types of practice. No two people improve the same way. The only way to find your ceiling is to try different approaches and see...
Your Anatomy Shapes Every Squat: Understand the Impact
I hope this post helps you understand just how much your anatomy impacts your squat mechanics
Power Nap After Sauna Boosts Recovery and Longevity
Loved this morning. Included a nap in today's routine. May start napping more. > asleep before 9 pm > up at 5 am > 8h sleep, no wake events > work 2 hrs with fresh mind > 50 min strength > 12...
Quick Hip & Glute Routine Prevents IT Band Syndrome
Big focus on ITBS this week on the Strength Running Podcast. To help prevent it, this 10-15min routine strengthens the hips and glutes. Most exercises pulled directly from PT: https://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/
Boys Squad Learns On‑Course Nutrition and Hydration
Morning with @EnglandGolf East Region Boys Squad. On course nutrition & hydration strategies ahead of the coming season. https://t.co/JbImVUDBj4
Sodium's Role in Boosting Endurance Performance Explained
Could sodium intake influence endurance performance? Explore the science in our lecture with Dr Alan McCubbin, now available with supporting learning materials. 20% off with code: sodium https://t.co/w1wzklTgyn https://t.co/BSntORLKB9
Most Athletes Don't Need Extra Electrolytes, Study Shows
Electrolytes are heavily marketed to athletes, but does the science support the hype? This blog examines sodium’s role in hydration, why most athletes do not need targeted replacement, and when it may matter in very long events. Click here: https://t.co/Vsibe6dOrB...
Train Your Brain to Absorb, Then Produce High Forces
“The brain will only be able to produce what it knows it can absorb. If the brain hasn't learned what high forces are (absorbing) the brain can't produce high forces.” ~Ryan Paul @TheNewAthlete This is a fundamental principle of Jay Schroeder,...
Master Basics First: Intensity, Consistency, Nutrition, Sleep
Yes I know this sounds boring and simplistic, but focusing on the unquestionable basics is the real game changer. Before you worry about marginal gains and treat training as a maximization problem, try to optimize what actually matters: proper intensity...
Do Pre‑Workout Supplements Really Work? Find Out
Pre-workout supplements: which ones are the best? Or perhaps more importantly, do they work, and are they necessary? Read the blog for more: https://t.co/CcgZh7r5zN https://t.co/cIsqvrgF6r
Even at 82, Speed Training Pays Off
82-year-old Domenic Stallato runs 100 meters in 16.02 sec A physically active 30-year-old would run it in about 12-14 seconds Importance of training speed and power with age: https://t.co/HSHGgsTIYU https://t.co/gZppsjkstC