The Progress Theory Maximise Performance By Managing Fatigue with Dr Callum Brownstein
Hello, and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we are joined by a physiologist from Newcastle University, Dr. Callum Brownstein. Now managing and recovering from fatigue is so important for the success of a training programme and sporting performance. So if it's that important, we really should understand the mechanisms behind fatigue. And on top of that, we need to understand how different sports, different training modalities, different training intensities, and different training volumes all influence the type of mechanisms behind fatigue.
In this episode, we discuss:
- 0:53 - Introduction
- 8:34 - The difference between central and peripheral fatigue
- 12:15 - Determining the type of fatigue
- 16:42 - Fatigue differences between running and cycling
- 21:29 - Recoverability from different fatigue
- 23:42 - Training session order based on fatigue
- 26:13 - Intensity and volume on fatigue
- 30:47 - Practical recommendations for training
- 33:41 - Organising a training week
- 35:32 - Pre-fatigue training
Takeaways
- Understanding Fatigue: Central vs. Peripheral – Dr. Brownstein explains the vital differences between central fatigue (nervous system-related) and peripheral fatigue (muscle-related) and how these mechanisms influence exercise performance.
- Exercise Modality Matters: Discover how cycling and running affect fatigue differently. While both sports show similar levels of muscle fatigue, cycling often results in more peripheral fatigue, whereas running tends to cause more central fatigue.
- Training Intensity: Keep Easy Days Easy – Emphasising the importance of staying disciplined with your exercise intensity, Dr. Brownstein highlights that crossing certain intensity thresholds can significantly compound fatigue, urging the importance of proper recovery.
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The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance. However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought. But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance? In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.