The Rich Roll Podcast Train Like A Pro: Exercise Scientist Andy Galpin On Fitness Fundamentals, The 9 Adaptations, & Why Your Training Isn't Working
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Oct 23, 2025 
In this conversation with Andy Galpin, a PhD in exercise bioenergetics and elite coach, he reveals insights on why many hit plateaus in training. Andy explains the nine fitness adaptations and emphasizes that movement quality can eclipse intensity. He distinguishes between functional overreaching and true overtraining, highlighting the importance of personalized plans. The discussion also delves into the role of sleep and nutrition in performance, as well as practical strategies for rebuilding movement patterns after injury.
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Hire One Coach And Commit
- Hire one coach and follow their intelligently designed program for 8–12 weeks without adding your own stuff.
- Monitor basic metrics and subjective checks so the coach can adjust volume and intensity effectively.
Fitness Is Expression Of Capacity
- Fitness is an expression of capacity to produce performance, not just adaptability or VO2max.
- Adaptability and resilience are related but distinct concepts from fitness as expression.
Solve The Limiter, Not The Number
- Identify the true limiter—ask why you can't hit the target rather than only naming the target.
- Build the program to remove that defender (speed, tissue tolerance, technique) before chasing the outcome.
