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Uneven ground, blinding sunlight, blistering heat and an unspoken bond between two prime athletes - it could only be the intense sport of beach volleyball that brings all these elements together.
Two of England’s finest volleyball players, Jess Grimson and Daisy Mumby, have been playing together since just before the pandemic, and in that time done the groundwork for their shot at the Commonwealth Games in 2022.
Speaking on the unique physical challenges posed by a sport where the average rally is less than 14 seconds, Jess and Daisy share their rigorous training regime, the sport’s growing focus on strength & conditioning, how to form the best partnerships, and the creativity that keeps volleyball players on their toes.
This episode of Perfect Athlete is sponsored by Precision Hydration who help athletes personalise their hydration strategy using their sweat tests and electrolyte supplements.Get 15% off first orders with discount code PERFECT15 or book a 1-2-1 call with one of the sweat experts here: https://www.precisionhydration.com/book-a-sweat-expert-call/
This episode is also sponsored by Forest Fit Clubs who run outdoor fitness classes as an alternative to indoor gyms. Catering for all fitness levels and abilities from beginners to advanced. Get a free 2 week trial with no contract or obligation to sign up afterwards: www.forestfitclubs.com/2weekfreetrial
The key differences between indoor and beach volleyball, and their unique physical challengesStrength & Conditioning and nutrition’s impact on the sportRevolutionary ‘K-laser’ tech for injury management Tailoring training and fitness to the short, rapid bursts that come with volleyball ralliesImportance of having reliable equipmentForming a strong bond with your volleyball partner, and keeping a positive mentality together
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Welcome back to The Perfect Athlete, and to a new series of incredible conversations and tips for performing at your peak.
With 34 successful caps for England, a Premier League title and Champions League medal to his name, Adam Lallana has proven himself an invaluable midfield talent at Southampton, Liverpool, and now Brighton & Hove Albion.
He’s played with, and against, some of the world’s most talented footballers, picking up on the physical and mental training regimes that kept Jurgen Klopp’s squad on top of their game for one of the team’s best seasons in years.
Adam joins me for series 2 of The Perfect Athlete as we learn how his parents applied the perfect amount of pressure & unconditional support in his early years, how massively a game is affected by individual & team mentality, and what the future holds for Adam with his move to Brighton.
This episode of Perfect Athlete is sponsored by Precision Hydration who help athletes personalise their hydration strategy using their sweat tests and electrolyte supplements.
Get 15% off first orders with discount code PERFECT15 or book a 1-2-1 call with one of the sweat experts here: https://www.precisionhydration.com/book-a-sweat-expert-call/
This episode is also sponsored by Forest Fit Clubs who run outdoor fitness classes as an alternative to indoor gyms. Catering for all fitness levels and abilities from beginners to advanced. Get a free 2 week trial with no contract or obligation to sign up afterwards: www.forestfitclubs.com/2weekfreetrialIn this episode we cover:
How parental pressure affects kids’ early years in sportDifferences between working with Alan Pardew, Mauricio Pochettino & Jurgen Klopp as managersCoping with the pressure of the captain’s armbandHow data & technology has advanced strength and conditioning in the gameUsing sports psychologists to improve mental resilience -
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With a wealth of championship titles to his name, George Groves has experienced the pain of having to rebuild, and exhibited physical, mental, and emotional strength throughout his illustrious boxing career.
For episode 11 of The Perfect Athlete we finally hear from a world champion in my own profession. This feature-length deep dive covers every step of George’s journey - every trainer, every injury, the landmark bouts, right through to the motivations for calling time on his boxing career.George also shares his 7 pillars - a series of ideas which form a cyclical ethos that can be applied to sport, work, and life in general - and the experiences that taught him the importance of each pillar.
This episode of Perfect Athlete is sponsored by Precision Hydration who help athletes personalise their hydration strategy using their sweat tests and electrolyte supplements.
Get 15% off first orders with discount code PERFECT15 or book a 1-2-1 call with one of the sweat experts here: https://www.precisionhydration.com/book-a-sweat-expert-call/
In this episode we cover:
George’s transition from kickboxing to boxingHis support network and parental pressureCoping with losses and feeling self-assuredAdapting his boxing style with different coachesThe 7 traits/pillars of a championPhysical, mental and emotional abilityDealing with various injuriesGeorge’s exit plan from boxing -
One of the greatest performance enhancers we can control is an action we all do around 20,000 times a day without a second thought - breathing. Respiration is a key factor in developing physical fitness, and influencing our mind and our sleep, so to perform at our best on any level, we should understand and improve how we breathe.
Sharing his decades of experience researching, teaching and experimenting with breathwork on this episode, Patrick McKeown explains the best techniques for mastering oxygen intake, the benefits of nasal breathing for our sleep and alertness, and how reducing chemosensitivity can improve our fitness even before we take a single step.
This episode of Perfect Athlete is sponsored by Precision Hydration who help athletes personalise their hydration strategy using their sweat tests and electrolyte supplements.
Get 15% off first orders with discount code PERFECT15 or book a 1-2-1 call with one of the sweat experts here: https://www.precisionhydration.com/book-a-sweat-expert-call/
In this episode we cover:
The effects of asthma on breathing habitsMouth vs nasal breathingBOLT scores and breath tests to indicate fitnessReducing CO2 chemosensitivityThe role of nasal breathing in trainingBreathing with masks on - both generally and as a training methodA breathing exercise to clear a congested nose -
*TRIGGER WARNING* - This episode does include a mention on attempted suicide at 44:38.
Get 15% off at https://www.precisionhydration.com/ with discount code PERFECTATHLETE
We all know that we need water to survive, but beyond the classic rule of thumb to drink 8 glasses a day, there’s a world of science behind hydration that most of us don’t realise affects everything we do. With experience in maximising performance from elite Formula 1 drivers like Mark Webber and Jenson Button, Precision Hydration’s Founder Andy Blow understands the power of proper hydration.This fact-packed episode of The Perfect Athlete sees myths debunked and popular hydration solutions challenged, from the early days of isotonic drinks such as Gatorade, to the potentially critical health risks that come from an often-underlooked scenario - overhydration.
In this episode we cover:
The dangers of overhydration and hypernatremiaSafely making weight for sports with weigh-insWhen and for whom isotonic drinks work bestF1’s focus on hydrationThe myths surrounding urine colour and water consumptionCalculating how much you should drinkMauro Prosperi’s 9-day survival in the Sahara DesertRelationship between sleep and hydrationPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Related articles:
How to start hydrated and why that's so important
What is hyponatremia and how can you avoid it?
Links and references at: https://perfectathletepodcast.com/ -
Extracting every ounce of performance from our bodies takes a measured approach to nutrition. Working with data, analysis, and an understanding of both good and bad habits all form the basis of understanding how best to fuel the body.
As a professional performance nutritionist who’s worked with me for a number of years now, NutritionX’s Dr James Morehen has observed first-hand the need for a personal approach to nutrition. He weighs in on making gradual changes to habits as opposed to imposing sudden ‘diets’, and the risk that comes with top athletes relying on CBD products.
In this episode we cover:
The personal approach to nutritionSustainable dietsGradual shifts in habitsHow traditionally ‘unhealthy’ foods can actually be healthyAdapting the nutritional approach to the demands of different sportsCalculating how best to lose weight and increase muscle massThe best supplements to take right nowPotential pitfalls for CBD productsPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/ -
The level of intelligence, physicality and resilience required to be a member of the SAS and SBS is almost unparalleled. There may not be such a thing as a truly Perfect Athlete, but those who serve in the special forces could be considered the closest thing to it.
One such man with 14 years of service across the SAS and Parachute Regiment, two Everest summits to his name, and now taking on the challenge of wrestling high performance racing cars around some of the UK’s fiercest tracks, is Jay Morton.
This episode of The Perfect Athlete delves into how Jay’s approach to intelligence consists of more than just IQ, but also EQ and AQ, and the unique tests he’s faced scaling some of the toughest terrain in the world.
In this episode we cover:
Academic, social, and adaptable intelligence (IQ, EQ and AQ)The makings of a great team leaderEffects of early life experiences on physical and social developmentImportance of planning and preparationLearning perseveranceThe hidden dangers of mountaineeringPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/ -
Welcome to the most in-depth science lesson you’ll ever have, on something that we all share in common - the heart. It’s well documented that training in a variety of sports at youth level improves coordination and dexterity, but is there a danger to the cardiovascular health of young athletes from training them a particular way?
Dean Perkins is a Personal Trainer, elite youth tennis coach, and currently completing a PhD which looks at heart adaptations in children and adolescents. In this episode of The Perfect Athlete, we learn from Dean’s in depth research and experience the effects of endurance and interval training, suitable training methods for young athletes, and debunks some myths about how the heart responds to certain types of training as a child.In this episode we cover:
Dean’s fitness journeyThe effect of endurance training on the heartCapabilities of cardiac screeningLong term effects of training at youth levelPushy parents of sports kidsAdjusting training to suit young athletesCommon training myths and mistakesPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/ -
Completing the Tour de France is a worthy challenge for any professional athlete - it takes another degree of determination to complete all 2082 miles on foot, in 68 consecutive days. The level of strength and endurance required from a running coach with a stunning best marathon time of 2:25, while raising thousands for mental health support and awareness, is truly astonishing.
Pete Thompson joins Chris Billam-Smith for episode 5 of The Perfect Athlete to discuss some of Pete’s incredible running achievements, and the sheer amount of self-care and dedication required to run one of the most gruelling cycling routes in the world. Pete also shares the reasons he chose to run for mental health charities, and considers the progress that has been made in destigmatising mental health discussions in recent years.
In this episode we cover:
Training in heart rate zonesUnique nutritional approaches for runnersManaging injuries while staying physically activeRegaining passion for your sportPreparing joints for high impact eventsEncouraging mental health discussionsPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/ -
From kickabouts at his home estate in London to playing an instrumental part in AFC Bournemouth’s incredible run in the Premier League, Cherries winger Junior Stanislas has made a name for himself. Performing at your best in the top flight takes belief in your own ability, the confidence of your manager, and the determination to better your rivals.
On the next episode of The Perfect Athlete podcast, Junior joins Chris Billam-Smith to pull back the curtain on how the team takes on a unique challenge week on week, the need to find positives from every game - even the losses, and why Junior initially turned down the promise of the prem in favour of Eddie Howe’s leadership at Dean Court.
In this episode we cover:
Nurturing healthy competition with familyJunior’s route into professional footballThe impact of confidence on performanceTracking your performance against your competitionA variety of recovery techniquesNutrition and hydrationThe use of yoga in footballTactics and pre-match preparationPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/ -
To be an athlete means to commit yourself to finding every advantage, even if it’s worth 1-2%. Understanding sleep, recovery, training techniques and hormones are all vital factors in mastering your body. Joining me to break down the myths and misconceptions around all of these is my former strength and conditioning coach, Daryl Richards.
We delve deeper into the specifics of training, the difference in approach for athletes vs regular PT sessions and the essential steps to allow your body to recover. Whether you’re an athlete at the top of your game or you’re just starting your fitness journey, this episode will certainly give you lessons to up your game.
In this episode we cover:
Importance of sleep to body recoveryInsulin sensitivityBreath work and its effect on the nervous systemHunger hormonesWorking towards goalsNutrition and hydrationPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/ -
The key to success in most sports is to become the best athlete possible. Polo is unique though - you don’t just train yourself, you also train your horse. In a sport with some unique physical challenges, Hazel Jackson-Gaona has worked tirelessly to become the 2nd best player in the world of women’s polo.
On The Perfect Athlete this week it’s time to demystify a sport which few people know much about beyond the Ralph Lauren logo - from the cost of breeding and genetics in the equestrian field, to the preference of flexibility over pure physicality and managing injuries with less strength training.
In this episode Hazel and I cover:
Managing injuries with less strength trainingHandling asymmetrical muscular imbalancesHydration, nutrition and fastingRecent scientific developments in PoloShifting away from being a male-oriented sportPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/
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Farmer, father & BDO World Champion - Scott Mitchell’s career in darts has taken him from driving tractors in Dorset to competing around the world among the best players on the circuit. With a chance at a PDC tour card in this year’s Q School, he shows no signs of slowing down.
On this episode of Perfect Athlete podcast Scott joins me, Chris Billam-Smith, to break down the intense mental discipline and unique physical challenges that make the perfect darts player.
We learn about how Scott’s relationship with alcohol has changed to improve his performance, competing against your opponent in a sport where you can’t physically affect their game, and the importance of learning a multitude of sports at a young age.
In this episode we cover:
Maintaining a pre-match routineHow travel abroad can affect your gamePlaying yourself vs playing your opponentChoosing a variety of practice methodsTrash talkPub sports’ relationship with alcoholPerfect Athlete is sponsored by Podcast Labs, full-service podcast production and marketing agency. Find out more at https://podcastlabs.co.uk/
Links and references at: https://perfectathletepodcast.com/ -
Hi, I'm Chris Billam-Smith, AKA The Gentleman. I'm a professional boxer, and the current Commonwealth Cruiserweight Champion. This is my brand new podcast, The Perfect Athlete. I'm always striving to be the best and perform better in my sport and I'm constantly experimenting with new technique within my training and lifestyle to find that extra 1% or 2% difference to make me stronger, faster or mentally sharper than my opponents. I'm on a mission to find out what makes the perfect athlete, how constantly striving for perfection can make you better and how the measure of perfect might look across different sports and environments. In this podcast I'm going to be talking to world-leading experts across a range of fields and world-class athletes from every sport. We'll explore their techniques, hacks and debunk any myths when striving for perfection and explore the breakthrough's in science and techniques that push the limits of what is possible. We're going to look into everything from the obvious such as nutrition, hydration, training methods and treatments to the more obscure including psychology, holistic approaches, breathing techniques and beyond. I'm really excited to get started on this podcast journey with you, you can sign up to be the first to hear about the launch of the podcast over at https://perfectathletepodcast.com/ and reach out to me via my instagram page with any questions https://www.instagram.com/perfectathletepod/. I'll see you soon for round 1!
Produced and sponsored by Podcast Labs - Podcast production and marketing agency: https://www.podcastlabs.co.uk/
