Hammer and Chisel Performance Podcast Ep. 51: Blaine McConnel, Training to be a well rounded FREAK athlete
Oct 14, 2025
In this engaging conversation, Blaine McConnell, a former Team USA Olympic bobsledder and a multi-sport athlete, shares his journey from high school lifting to elite bobsled competition. He discusses training philosophies that fuse speed and strength, with a focus on auto-regulation as he transitions into his 30s. Listeners will find his insights on balancing heavy lifts with sprinting, innovative training splits, and a unique readiness test fascinating. Blaine also emphasizes helping older athletes regain their athleticism through tailored programs.
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Use Auto-Regulation And Lower Volume
- Auto-regulate training by adjusting volume and intensity based on daily readiness signals.
- Reduce overall weekly volume and prioritize one high-quality session per day to sustain progress at older ages.
Prioritize One Quality Per Phase
- Periodize by prioritizing one quality at a time and accept temporary drops in others.
- Use pendulum swings: focus speed now, then shift to strength while retaining as much speed as possible.
Weekly Split Centered On Track Sessions
- Structure the week: short acceleration, lower-body strength, extended acceleration, max-velocity, then an optional floater.
- Make the track sessions the focus and keep upper-body work maintenance-oriented.