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  • Hello and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we're joined by sports physiologist, Dr Becky Neal. 

    Have you ever done an obstacle course race such as Spartan or a Tough Mudder? Now think about doing one of those, but at Everest Base Camp. That's exactly what Dr Becky Neal has done. And not only that, she did it as part of a massive research study. So in this episode, we discussed her experiences in the Himalaya and also how her research is helping us understand how people function in high altitude. 

    In this episode, we discuss:

    0:46 - Introduction2:07 - The world’s highest OCR12:28 - The freezing temperatures15:47 - Racing and avoiding mountain sickness26:08 - The results from the world’s highest race study30:44 - What could warn us of potential mountain sickness40:02 - future high altitude challenges for research46:41 - Would you climb Mt Everest?
    FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@therunnerbeanukThe World’s Highest OCR

    For all our other episodes and to get in touch please visit www.theprogresstheory.com.

    Thanks for listening!

    All rights reserved. © The Progress Theory & KULT Media LTD 2022

    Mentioned in this episode:

    Podcast Produced By KULT Media

    Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.

    Kult Media

    HMN24 HYDRATE

    Hydrate by HMN24, Hydrate is a fast and effective formula to improve hydration by replacing fluid and body salts after an intense training session or after a long night’s sleep. Each sachet contains an optimal ratio of sodium, potassium and magnesium to improve cellular hydration. I highly recommend the citrus flavour, which I always take immediately upon waking. It really sets my day up perfectly. Head to HMN24.com where you can get a month’s supply of 30 sachets and use the code PHIL10 at checkout for 10% off.

    HM_Hydrate

    Progress Theory Newsletter

    Do you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the latest research and recommendations on how to optimise your performance each week. Head to the show notes and click the link where you can sign up today. https://theprogresstheory.substack.com/Don’t miss out.

    Substack

  • Hello, and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance.

    I am Dr. Phil Price, and on today's episode, we are joined by S&C coach and hybrid athlete Jamie Scott. Jamie came to me a few months ago discussing the possibility of him wanting to do a PhD in the area of hybrid training. So I thought, well, this is a perfect opportunity for you to on the show, and we can discuss all of the types of areas that we can look into. So in this episode, we discuss the misconceptions around the interference effect, what kind of factors we need to be really focused on when it comes to hybrid research, and he discusses his own experiences as a hybrid athlete and gives us three tips for our hybrid training.

    In this episode, we discuss:

    0.55 - Introduction8:23 - Becoming sub-elite in many sports13:44 - The misinterpretation of the interference effect?27:47 - Where hybrid research needs to go?33:44 -  The importance of progressing slowly42:02 - Jamie’s Training goals46:31 - What’s the hardest hybrid challenge?52:42 - Advice for hybrid training

    Key Findings

    Sub-Elite Performances and the Management of Time: "When we talk about hybrid approaches and being sub elite, that fascinates me because essentially you have people that are in these kind of mismatched conditions or sub-optimal conditions inherently and they're still performing exceptionally well and being able to kind of spin those plates I think is fascinating. So, yeah, I think that when you have an athlete that is maybe not as appreciated because those performances aren't kind of like world class, you're not going to have someone run like a sub ten second, 100 meters, but let's say someone's able to run like a Sub 11.5 and then it also is able to snatch 130. Then even more divergent than that is be able to run like a Sub free marathon. I think I said it in the post, you probably have one of the very select humans on Earth. And I think that's fascinating to really appreciate that actually from a genetic point of view, but also from the management of time."

    The Fascinating Question of Human Potential: "I find that very interesting. That's something that we just probably don't know how high that ceiling is."

    The Impact of Basic Physiological Needs on Performance: "When you look at potentially the reasons for fatigue from a peripheral perspective, from a central perspective, I think even the desire to drink might downregulate your force production, for example, because that's your primary need."

    The Importance of Physiology in Performance: "And I think Jerome Dempsey spoke about physiological redundancy. So essentially, systems within systems, ultimately, you need to stay alive, and it doesn't really care about your five K time or whatever."

    Training and Fatigue Management: "And I think that the idea that people in general probably just have to train a bit more, right? We just have to increase, we have to get people out training, have to get people moving. And I think that there's this idea about maybe overdoing it, pushing it or overtraining and managing fatigue."

    Adaptations and Fatigue Management: "We see that the stronger signal of adaptations get sent, and hence why interval training is so powerful, right? Because by enabling rest, we're enabled to spend more time at high intensity, but the cost of that is more fatigue."

    The Challenges of Improving Weightlifting and Endurance Sports: "The interesting thing that I probably would say from an anecdotal perspective is that when I have done weightlifting, so I particularly enjoy sort of the snatch stuff, I definitely feel like I have to be very sensible in where I place that session. Because if I have a little bit of fatigue or whatever, I just don't feel like I've got that kind of snap and...

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  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price and in today's episode, we have ex SAS, and now the founder of the Modern Warrior project, Lindsay Bruce.

    I’ve been desperate to know what separates those who make into the SAS compared to the rest of us. You hear on social media the importance of leadership, discipline, a fast learner, for example, all of which are important, but you can be a great disciplined leader and still fail SAS selection. Is it physical or all about having the right mindset. And also, can we learn these skills and apply them outside of the military?

    As always, follow and subscribe for all of our content on Instagram and Youtube. So here is, Lindsey Bruce

    In this episode, we discuss:

    1:00 - Introduction05:09 - How to apply for the SAS09:09 - What do you need to complete SAS selection?13:22 - Are you cut from a different cloth?18:14 - The background of SAS soldiers vs Officers24:05 - Developing mindset through exposure28:37 - Is there anything where you’ve got it or you haven’t?34:35 - The phases of selection40:16 - The Physical determinants of SAS selection49:27 - The Modern Warrior Project1:05:26 - Signing up for the Modern Warrior Project

    Key Findings

    The Popularity of Special Forces and TV Shows: "Especially when you're linking that from TV to social media, and obviously recent years popularity with The TV shows that is just growing arms and legs, obviously, you know, which is, you know, going back to Before before all this happened, you had the odd thing that would maybe come out that would be, you know, popular in TV. But it didn't really go to that level of And I think social media has obviously helped catapult that into the, you know, another stratosphere really, which is which is got It's got positives and negatives along with that."

    The Power of Grit and Determination: "But there is something about every man who gets through that if you just has an extra level of grit, Drive and determination than the next than the next guy."

    The Drive to Success: "They've got a huge reason to, you know, that when you see a championship level boxer who comes from nothing and to to get to the top, he is the hungry wolf climbing the hill to get to the top."

    The Importance of Health and Fitness in the Military: "There is so much you can do physically, then the rest of it is down to their mindset and how resilient they are, and what goes on upstairs."

    The Evolution of Health and Fitness: "So if you look at the that that era and and how that era ended up moving on to later stages of life, a lot of them were like packs of broken biscuits physically later on in life because they don't look after themselves."

    Finding Purpose in Life: "I went through this period where I just wasn't quite sure what I should be doing. So there was a lot of uncertainty as far as, you know, the question you ask yourself, am I really doing the right thing? You know, I kinda like what I'm doing. Some of the some of the things that I'm doing, I I enjoy, but really is it really serving me in my life to the point where I think that I'm in the right place, doing the right thing. And and the reality was that I wasn't."

    Helping Men Similar to My Age: "So at the same time, I could see certain problems in the world, from a general perspective of men over a certain age. They were having these common challenges in life. And I thought there was a huge there was a huge calling for helping men similar to my age who I could really relate to and help."

    Belonging to Something: "And everyone's different. There's a very diverse bunch of people come into the program, but they all have similar common challenges that can be dealt

  • Hello and welcome to the progress theory, where we discuss scientific principles for optimising human performance.

    In this episode, we are joined by Hyrox athlete and the host of the Roxlyfe podcast, Greg Williams. Now, Hyrox is a functional fitness event which is gaining massively in popularity. It involves running and functional fitness stations and seems to be very popular with the hybrid, crossfit and running communities. Greg on his Roxlyfe podcast has interviewed many of the elite athletes, so I wanted to speak to him to find out exactly what it takes to reach the elite level of Hyrox.

    In this episode, we discuss:

    2:13 - The genesis of the RoxLyfe podcast4:20 - What is Hyrox?11:05 - How Greg Trains for Hyrox13:18 - How much strength do you need?14:27 - transitioning from being a sprinter to Hyrox17:30 - What separates the elites from the rest24:40 - Mindset & pressure is a privilege 31:37 - Importance of structuring your year37:50 - Where to start training for hyrox42:58 - The future of Hyrox

    Key Thoughts

    Elite Athlete Performance: "I think there's some people that just don't deal with that very well. And the elites of the sport do."Taking Risks in Sport: "You've got to take risks. And like you said, you can convince yourself you're pushing yourself hard, but not going quite as hard as you can."Overcoming Fear in sports: "I think it can be taught or practised. And I think some of it is just like not tying yourself or your happiness to the outcome or the final time or your position."Race data analysis: "Often it's the running, because that's essentially 50% of the race. That is a major factor."Elite Athletes' Season Structure: "I think there's a level of maturity in someone like Hunter and some of the other experienced athletes with how they structure their season."Elite Racing Strategies: "He knows he can probably run one race and qualify, whereas there's others that are trying to get a time in a regular race to qualify for those majors to then try and qualify for the world championships through those majors."Quote: "But certainly running is the critical element for most people in the race. Compromise running, I should say. So getting to a point where they're comfortable with that over that sort of time domain as well, is the most important thing."The Importance of Experience in Endurance Racing: "And there is a huge amount to be said for experience and pacing properly, all that sort of stuff. Most people vastly overestimate their ability in a race."The Global Expansion of Functional Fitness Events: "From a business perspective, it seemingly is continuing to grow rapidly, and I think that's deliberate. I don't know how they're doing profit wise, but I think they're really trying to make an imprint in as many countries as possible."Professionalising a Sport: "They want them to become professional, they want them to be able to get their own sponsorship, and they're facilitating that through a doing quite high quality, in theory, like broadcast and live streams of those elite races."

    FOLLOW OUR PODCAST

    Follow our Host / Guest@theprogresstheory@drphilprice@theroxlyfe
  • Hello and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we're joined by Celtman and Norseman champion Eilidh Prise. Now, extreme triathlons like the Celtman and The Norseman are getting more and more popular, so it's a real privilege to have on The Progress Theory someone that has won both. In this episode, Eilidh discusses how she's incorporated her training into a lifestyle that she absolutely loves and also discusses how she deals with that cold. 

    In this episode, we discuss:

    0:44 - Introduction 1:57 - Getting into Extreme triathlons08:10 - Changing sporting career12:24 - Training for the Celtman15:15 - Make training fun and part of your lifestyle18:50 - Fitting training around work21:25 - What is the celtman?26:03 - Creativity breeds resilience31:38 - Going for the Celtman for a 3rd time33:30 - Qualifying for the Celtman35:50 - What is the Norseman?39:40 - Training for the Norsman41:30 - Dealing with the cold44:20 - How to qualify for the Norseman46:51 - Make your sport your lifestyle

    FOLLOW OUR PODCAST
    Follow our Host / Guest@theprogresstheory@drphilprice@venture_with_ep@Xtri@celtman@norseman

    For all our other episodes and to get in touch please visit www.theprogresstheory.com.

    Thanks for listening!

    All rights reserved. © The Progress Theory & KULT Media LTD 2022

    Mentioned in this episode:

    HMN24 HYDRATE

    Hydrate by HMN24, Hydrate is a fast and effective formula to improve hydration by replacing fluid and body salts after an intense training session or after a long night’s sleep. Each sachet contains an optimal ratio of sodium, potassium and magnesium to improve cellular hydration. I highly recommend the citrus flavour, which I always take immediately upon waking. It really sets my day up perfectly. Head to HMN24.com where you can get a month’s supply of 30 sachets and use the code PHIL10 at checkout for 10% off.

    HM_Hydrate

    Podcast Produced By KULT Media

    Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.

    Kult Media

    Progress Theory Newsletter

    Do you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the...

  • Hello and welcome to The Progress Theory, where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price, and in today's episode, we have sports physiologist and coach Evan Peikon.

    Evan is back on the podcast, and this time we're discussing his work with NNOXX, where he is a co-founder. NNOXX is a NIRS device that measures muscle oxygenation and saturation and is the first to ever measure nitric oxide non-invasively. In this episode, we discuss the physiological determinants of hybrid athlete performance and how we can use NNOXX to inform our hybrid training. 

    As always, follow and like The Progress Theory on Instagram and YouTube. So here is Evan Peikon

    In this episode, we discuss:

    0:55 - Introduction2:55 - The importance of writing for learning and creativity11:23 - Evan’s Book ‘Paradigm Shift’.14:01 - What is NNOXX?19:46 - The physical determinants of a hybrid/tactical athlete31:15 - Physiological limiters of elite Crossfit Performance 38:02 - Using Data from NNOXX to improve training performance45:15 - Keeping training simple.49:29 - Using NNOXX to guide interval training1:00:2 - The Importance of progressing slowly with Hybrid training1:06:21 - Evan’s Training
    FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@evanpeikonOn human PerformanceNNOXX

    For all our other episodes and to get in touch please visit www.theprogresstheory.com.

    Thanks for listening!

    All rights reserved. © The Progress Theory & KULT Media LTD 2022

    Mentioned in this episode:

    HMN24 HYDRATE

    Hydrate by HMN24, Hydrate is a fast and effective formula to improve hydration by replacing fluid and body salts after an intense training session or after a long night’s sleep. Each sachet contains an optimal ratio of sodium, potassium and magnesium to improve cellular hydration. I highly recommend the citrus flavour, which I always take immediately upon waking. It really sets my day up perfectly. Head to HMN24.com where you can get a month’s supply of 30 sachets and use the code PHIL10 at checkout for 10% off.

    HM_Hydrate

    Progress Theory Newsletter

    Do you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the latest research and recommendations on how to optimise your performance each week. Head to the show notes and click the link where you can sign up today. https://theprogresstheory.substack.com/Don’t miss out.

    Substack

    Podcast Produced By KULT Media

    Before...

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price and in today's episode we have S&C coach and host of Upside Strength, Sean Seale.

    I’ve always wanted to know what separates those who reach the podium of the Crossfit games vs the rest of the field or even those that only make the sanctional level. One of the areas that could be underdeveloped is their aerobic system, as this will directly influence their ability to recover and their ability to perform large volumes of training. Also, these athletes, without realising it, could be respiratoryly limited. Well, what does that mean, and how can we train our respiratory system?

    As always, follow and subscribe to The Progress Theory on Instagram and Youtube, and check out all of our other episodes. So here is: Sean Seale

    In this episode, we discuss:

    1:00 - Introduction07:00 - Developing sports science content12:45 - Importance of saying no for creativity17:10 - Content creation volume21:10 - Where interest in aerobic conditioning came from25:31 - Zone 2 training31:18 - Zone 2 and crossfit41:00 - Aerobic deficient Crossfit athlete45:33 - Testing/Training for the aerobically deficient55:44 - Crossfit for Youth athletes1:02:35 - Respiratory training

    FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@upsidestrengthUpside strength youtubeBreathewaybetterUpside strength course

    For all our other episodes and to get in touch please visit www.theprogresstheory.com.

    Thanks for listening!

    All rights reserved. © The Progress Theory & KULT Media LTD 2022

    Mentioned in this episode:

    Progress Theory Newsletter

    Do you want the latest information on how to optimise human physical and mental performance sent straight to your email? Subscribe to the free Progress Theory newsletter on Substack where you will receive the latest research and recommendations on how to optimise your performance each week. Head to the show notes and click the link where you can sign up today. https://theprogresstheory.substack.com/Don’t miss out.

    Substack

    Podcast Produced By KULT Media

    Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.

  • Hello and welcome to The Progress Theory!

    I'm thrilled to announce that we're back with season six, and we have some incredible new episodes lined up for you.

    Our first episode will be released on February 12, 2024, and I can't wait for you to hear it.

    It's been an eventful year for me, becoming a father and experiencing lots of changes at my work at St. Mary's University. But now we're back and ready to bring you the best podcast episodes yet, featuring amazing guests, coaches, scientists, and athletes.

    In season five, we focused on the theme of hybrid training, delving into some fascinating discussions and insights from our guests. This led to some fantastic opportunities, including speaking engagements and collaborations with Omnia Performance. I've also written a book, which is soon to be released, so keep an eye on our social media for updates.

    One of the most rewarding moments from season five was meeting a listener at Hyrox, who expressed how much the podcast had helped with their training. Knowing that our discussions are making a positive impact is truly fulfilling.

    Now, as we move into season six, we're exploring the concept of elite performance. What sets the top 1% of athletes and professionals apart from the rest? How do they push the boundaries of human performance? These are the questions we'll be exploring this season as we speak to elite individuals from various fields.

    We already have ten amazing episodes recorded, covering topics such as elite CrossFit conditioning, extreme triathlons, ultramarathons, and hybrid training challenges. I'm incredibly excited to share these insightful conversations with you.

    I also want to express my gratitude to our sponsors, HMN24, for their fantastic range of supplements that have personally helped me improve my sleep-wake cycle. And a big thank you to our production partner, Kult Media, for their support in making this season possible.

    I can't wait for you to join us on this exciting journey of exploration and discovery. Make sure to subscribe to The Progress Theory wherever you get your podcasts, including YouTube. See you in the first episode!

    For all our other episodes and to get in touch please visit www.theprogresstheory.com.

    Thanks for listening!

    All rights reserved. © The Progress Theory & KULT Media LTD 2022

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have S&C coach Sean Seale.

    Sean is the host of Upside Strength, an amazing resource which includes a podcast, educational seminars and an awesome youtube channel. Through his podcast, he has investigated different physiological concepts and their application to endurance training and CrossFit, and it has been awesome to hear his journey of learning new ideas, putting them into practice and formulating his own approach to training, testing and monitoring. In this episode, we discuss his physiological approach to testing CrossFit athletes and determining training intensity zones and the importance of low-intensity training for aerobic adaptations.


    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Crossfit coach and head of DekaComp, Michele Letendre.

    On paper, Crossfit should be a challenging sport to programme for. You need to be efficient in so many movements across a spectrum ranging from maximal strength to long-distance endurance. Add to this the fact that you don’t know what might come up in competition, which makes programming decision-making a challenge, but also can allow you to be creative in your approach. In this episode, Michele and I discuss her coaching company Dekacomp, her Crossfit programming ideas, and her different coaching approaches for different athletes.


    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect...

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Hybrid coach and athlete Alec Blenis.

    It’s easier to understand programming for strength and endurance sports individually, but hybrid programming is more complex and that’s what makes it so exciting. But what are the best hybrid programming recommendations? In this episode, Alec discusses his journey into Hybrid training, his current goals and what he has learnt along the way. We also discuss key themes such as how to dissect your hybrid goals so you know what to programme and how to balance your strength and endurance training

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that...

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Dr Tyler Churchward-Venne, Assistant Professor in the Department of Kinesiology and physical education at McGill University

    There is a lot of training involved in a hybrid programme, so in order to make sure we are recovering between sessions to reduce the negative effects of residual fatigue or reduced protein synthesis, we need to make sure our nutrition is optimised. In this episode, Dr Churchward-Venne and I discuss why protein is so important for a hybrid athlete, what the difference is between myofibrillar and mitochondrial protein synthesis, and what the best protein sources are for improving recovery and aiding athletic performance.

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Sports Physiologist & Bioscientist, Evan Peikon.

    What does the physiology of a hybrid athlete look like? We can understand the physiology of individual strength and endurance sports, and through this series of the Progress Theory, we also know how strength training can have a positive effect on, for example, running performance through improved running economy. But physiologically, can the two co-exist? In this episode, Evan and I discuss the role of the cardiovascular system for hybrid training, the effect of muscle size on endurance performance, and have a go at predicting how far hybrid performance can go.

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Dr Kenji Doma, Senior Sport and Exercise Science Lecturer at James Cook University.

    Usually, whenever people think of the interference effect during hybrid training they think about how endurance training inhibits the strength and hypertrophy adaptations from strength training. The research support for strength training enhancing endurance performance is quite clear, but are there examples of how strength training can negatively affect endurance performance? In this episode, Dr Doma and Dr Phil Price discuss the mechanisms which can inhibit endurance performance and adaptation during hybrid training, how we can programme to avoid this, and what the common mistakes people make when hybrid training.

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode we have Dr Keith Baar, Professor of Molecular exercise physiology at the University of California.

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle. 

    I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website hmn24.com check out there plant protein, which...

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On this episode we have S&C and physiology lecturer, Dr Matt Buckthorpe, to discuss the physiological adaptations to muscle from strength and power training.

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle. 

    I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website...

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode we have Dr Shaun McLaren, S&C coach and Sport Scientist for the Newcastle Falcons, and teaching fellow in Sport and Exercise physiology at Durham University.

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle. 

    I can’t recommend these products enough they are a game changer for human performance. And also, while...

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I am Dr Phil Price and in today's episode, we have the season 5 review where I will be reflecting on the last 5 episodes of the Progress Theory and pull together what key scientific principles or training ideas have really stood out to me and led me to implement them into my own training. I like these episodes as they highlight the key aim of this podcast: discussing the science and correctly implementing new ideas into your training programme or your everyday life. This season on hybrid training has been amazing and it’s made me realise just how much I enjoy podcasting. This season has allowed me to really delve deep into a training topic that I’m really passionate about and not only has it changed my ideas towards training but has identified areas that we don’t fully understand and that need further research. Hopefully, I can answer these questions through student and collaborative projects at St Mary’s University. If you have any ideas of your own please do not hesitate to contact me. You never know where these hybrid ideas may lead.

    Which of the season episodes has been your favourite so far? We started off with a group of episodes focusing on hybrid training with great athletes such as Daryl Green and Fergus Crawley, and looked into the concurrent training research with Dr Matt Lee. Then we focused on strength with Dr Pak, Coach Mike Tuscherer and GB weightlifter Sarah Davies. Then we went for endurance with Professor Louis Passfield, Mindset with Dr Carla Meijen, training intensity distribution with The Conditioning Consultant Nathan Heaney, and finally S&C for swimmers with Andy Elkins. All amazing episodes, each one giving practical advice while explaining the science behind their methods. I’m going to cheat and say I don’t have a favourite episode as each episode has played a significant role in my development as a scientist, athlete and coach, and they’ve all provided info on the book I’m writing (more on that later). However, I’m still going to pose the question to you, which has been your favourite episode? Let us know on instagram @theprogresstheory  


    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation...

  • Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have the English Institute of Sport S&C coach for the GB swimming team, Andy Elkins.

    In sports such as running and rowing, you’re always pushing away from something, such as the ground or the rowing machine in those examples, and therefore the movement patterns are quite similar. Swimming, however, is completely different as you’re suspended in water and you’re kicking and pulling to move through the water. So how do you physically prepare for this? What training can you do? In this episode, Andy and I discuss the importance of hitting the right positions of your stroke before loading through those positions, the land-based determinants of swimming performance, and tips on what S&C training you can do to improve your swimming.


    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take

  • In this episode, we have the S&C coach and the Head of Athlete Performance and Development at Xavier College, Nathan Heaney, also known as the Conditioning Consultant.

    More athletes are becoming familiar with training programmes based on training zones. You may have heard of 80/20 running where the aim is to do 80% of your running training in the easy zone, and 20% in the intense zone. But is it as simple as making your easy runs easy and your hard runs hard? What defines these training zones? In this episode, Nathan and I discuss how to use heart rate data to guide your training zones, what the difference is between a 3 zone and a 5 zone training model, and is it possible to use ratings of perceived exertion to help guide training these zones, too.

    But before we get to the show I want to thank our sponsors, who the show would not be possible without.

    I want to take a moment to express my gratitude to my production partner, KULT Media. 

    KULT Media has been instrumental in the development & success of the progress theory. 

    They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. 

    Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. 

    So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. 

    Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

    First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

    And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

    I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.

    By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free...