Lots to learn from Julio in this episode. For starters, he explains how you don’t have to follow traditional strength and power training methods when you are working with “variable” sports like e.g. football.There is so much to discover outside of the “restricted” exercise boxes when you start adding in different planes of motion, various degrees of freedom, and a whole lot more 😇 !In this episode, Martin discusses all sorts of football ⚽ centered topics, including Julio’s journey into eccentric training and the flywheel technology ⚡, including in depth insight into how we can design strength and power training differently. Plus, a lot of little stories from his work with some of the biggest clubs in the world ❤️.Do not miss this episode, even if you are not a football fan! Loads of carryover into many other sports, including how to work with players directly AND from the beach 🏖️!Remember!This month, we're offering a 2022 Games ❄️ special discount on all our courses! At checkout, use the code: Olympics2022 to get 22% off on all HIIT Science products. Click on the link below to be redirected to the course you're after:https://hiitscience.com/courses/#all-courses_____________________ Today’s speakers:Dr. Martin Buchheit https://martin-buchheit.net/ Julio Tous https://es.linkedin.com/in/julio-tous-fajardo-822b887a _____________________ References:Egoals, M.Buchheit & George Matthew Perry, 2021. https://egoalsbook.com/ & available here https://www.amazon.com/EGOals-Exercising-your-high-performance-environments/dp/B09HJ5VV51/ Think Again, Adam Grant. https://www.adamgrant.net/book/think-again/ Timmins et al., 2016. https://pubmed.ncbi.nlm.nih.gov/26460634/ 

The magic ✨ in training and sport happens when you actually do what you were supposed to do - THE WORK!In this episode, Darcy Norman talks about his journey from individual sports to team sports, and how it is crucial to NOT just worry about the training, but also have an IMPACT 🌠 on your athletes as humans. Many topics are covered, ranging from how mobility and warm-up work is like brushing your teeth ; incorporating inputs and knowledge from different professionals and how LANGUAGE🤟 is the key to avoiding many of the problems observed in high performance sport ❤️.One of the big take-aways from this conversation between Martin and Darcy is that without an attitude of openness 😇 , and a bit of excitement for trying to learn new things, you will probably have a hard time in any sport!This month, we're offering a 2022 Games ❄️ special discount on all our courses! At checkout, use the code: Olympics2022 to get 22% off on all HIIT Science products. Click on the link below to be redirected to the course you're after:https://hiitscience.com/courses/#all-courses

The BEST coaches will make sure they are somewhat of a 👍FRIEND👍 to their athletes 👀!Prof. Øyvind Sandbakk makes it very clear that you will have the greatest IMPACT 🌠 on your athletes if you know more about them and truly CARE. This includes everything that makes them HUMAN. Take a true holistic and wellbeing-centred approach as an ELITE coach and / or exercise and sports scientist 💪. The importance of wellbeing is not just a new “trend” in the sports world, but it is truly something we need to embrace, meaning appreciating the mental 🧠, emotional ❤️, social 👨‍👩‍👧‍👧, and spiritual ✨ health of athletes.In our 5th episode of The Training Science Podcast, we talk with Øyvind about plenty of topics - ranging from his early experiences as a VERY GOOD XC nordic skiing athlete, to his progress as a coach, as well as what he thinks about potential challenges at the Winter Olympics 2022 in Beijing._____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.comProf. Øyvind Sandbakk https://www.ntnu.edu/employees/oyvind.sandbakk _____________________ References:Sub7 Sub8 Project https://www.sub7sub8.com/Solli GS, Tønnessen E and Sandbakk Ø (2017) The Training Characteristics of the World’s MostSuccessful Female Cross-Country Skier. Front. Physiol. 8:1069. doi: 10.3389/fphys.2017.01069 Sandbakk, Ø., Solli, G.S., Talsnes, R.K. et al. Preparing for the Nordic Skiing Events at the Beijing Olympics in 2022: Evidence-Based Recommendations and Unanswered Questions. J. of SCI. IN SPORT AND EXERCISE 3, 257–269 (2021). https://doi.org/10.1007/s42978-021-00113-5Sandbakk, Ø., Solli, G. S., Talsnes, R. K., & Holmberg, H. C. (2021). Preparing for the Nordic Skiing Events at the Beijing Olympics in 2022: Evidence-Based Recommendations and Unanswered Questions. Journal of Science in Sport and Exercise, 1–13. Advance online publication. https://doi.org/10.1007/s42978-021-00113-5

After our first 3 episodes on some HIIT science basics, physiological targets 🎯 and lots more, we have finally our first guest: 2x Olympic Gold Medalist, Triathlete extraordinair Alistair Brownlee 🏆. As a 15-year old, Alistair Brownlee got a physiology book from his father 📖. Influence from that book and his coaches helped Alistair go on to become one of the greatest triathletes in recent years.Yet he is modest as they come and attests much of his success to the “boring”💤 parts of training - training lots and recovering well.Things like getting LOTS OF SLEEP 🛌🏾, doing lots of rather repetitive EASY and long training sessions, casually figuring out POLARISED TRAINING (almost) by himself, as well as looking after yourself in terms of nutrition and other aspects of life. In fact, what some might call “wellbeing” or “wellness” nowadays 😃.In our 4th Episode on the Training Science Podcast, we discuss how and when Alistair got into ENDURANCE TRAINING, triathlon, and how he managed to keep the fire 🔥 going for this long despite his rather young age (yet long training age!).Plus, a hot announcement 💣 of how Alistair will work more closely with us in the future! _____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.comAlistair Brownlee https://thebrownleebrothers.com/_____________________ References:Sub7 Sub8 Project https://www.sub7sub8.com/A.Brownlee “Relentless: Secrets of the Sporting Elite” https://tinyurl.com/ABbookRelentless

Some HIIT sessions are nothing else than just pure pain 😒🔥 , aren’t they? Well, they should NOT BE like that. Although there is good reason (AND science!) to do an “atomic bomb” 💣, that is, a super high-intensity interval training session every now and then, it should definitely not be the main purpose of HIIT 🛑. Our 3 physiological targets 🎯 (see Episode 2), as in the aerobic, anaerobic and neuromuscular systems, can be HIIT (Ha! See what I did there? 😉) with purposefully designed types of intervals. In this episode, we go through the ⚠️ MOST IMPORTANT ⚠️  and fundamental types of high-intensity interval training sessions that you NEED to know about - as well as the factors and formats that can make up those sessions.You will learn how to think about programming so you can make up HIIT workouts that will help you progress with purpose, as well as keep your athletes coming back for more! ✅You will not believe how a simple yet complex flow chart will change the way you look at HIIT sessions going forward. It is the coach gift 🎁 you were always looking for!_____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.comDr. Martin Buchheit https://martin-buchheit.net/_____________________ References:Laursen & Buchheit 2019. Science and Application of High Intensity Interval Training:Solutions to the Programming Puzzle. https://www.human-kinetics.co.uk/9781492552123/science-and-application-of-high-intensity-interval-training/Tucker R, Collins MWhat makes champions? A review of the relative contribution of genes and training to sporting success. British Journal of Sports Medicine 2012;46:555-561.Solli GS, Tønnessen E and Sandbakk Ø (2017) The Training Characteristics of the World’s Most Successful Female Cross-Country Skier. Front. Physiol. 8:1069. doi: 10.3389/fphys.2017.01069

Designing HIIT workouts isn’t just about the session you put down on paper.You need to first know the important basics of WHY you are doing them, and this relates critically to the CONTEXT! The impact of TIME ⏱️, INTENSITY 🔥 or HOW OFTEN 🖩, you do them is often ignored or forgotten, and these factors need to be implemented in line with CONTEXT (see Episode 1).But can’t you just TRAIN HARD all the time to maximise my GAINS 💰?Well, in our second episode we highlight the 3 major PHYSIOLOGICAL TARGETS 🎯 that you can specifically design HIIT sessions and workouts for👨🏽‍🏫, and should always be considered.We cover the three big TARGETS as well as the HIIT type effects:Aerobic responses and effects.Anaerobic responses and interaction effects.Neuromuscular responses and interaction effects.Whether you are just after weekend-warrior goals 💪, training more seriously for any SPORTS 🏆, or are a coach, sports scientist or other practitioner yourself - you need understand WHY you are doing what you are doing._____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.comDr. Martin Buchheit https://martin-buchheit.net/_____________________ References:Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Med. 2013 May;43(5):313-38. doi: 10.1007/s40279-013-0029-x. PMID: 23539308.Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle. Part II: anaerobic energy, neuromuscular load and practical applications. Sports Med. 2013 Oct;43(10):927-54. doi: 10.1007/s40279-013-0066-5. PMID: 23832851.Leduc C., Lacome M, and Buchheit M. The use of standardized runs (and associated data analysis) to monitor neuromuscular status in team sports players: a call to action. Sport Perf Sci & Reports,#116, v1

In fitness 💪, sports, training and sport science, you must both think and do to achieve your goals 🥅.But what is the ONE key factor that should influence your decisions when planning and executing your workouts and training 😵?In our very first episode of the Training Science Podcast 🎤🎬 we showcase one of the major factors for successful performance coaching 👨🏽‍🏫! After a combined experience of 45 years, Martin and Paul have seen 🙈 it all in professional sports - as athletes, sports scientists, coaches and sports performance consultants. We’ve arrived at the point where we believe there is no one single magic bullet. If we had to pick one however, it would be the appreciation of CONTEXT. Context around your sport, training, sleep management, nutrition, load management, etc. Context is always more important than the content.Context means we must look into all the factors that can influence training and workout design, periodization and execution🔎. All must be established before we pencil in any training prescription content if we are to be effective.What is a type of CONTEXT 👁️‍🗨️ in training, sport science, coaching or generally sports that you believe is important?_____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.comDr. Martin Buchheit https://martin-buchheit.net/_____________________ Icons: By "Freepik" from https://buff.ly/2G0sQtN⠀ _____________________