Training Science Podcast

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⠀ _____________________