The Progress Theory

In this episode, we have the S&C coach and the Head of Athlete Performance and Development at Xavier College, Nathan Heaney, also known as the Conditioning Consultant.More athletes are becoming familiar with training programmes based on training zones. You may have heard of 80/20 running where the aim is to do 80% of your running training in the easy zone, and 20% in the intense zone. But is it as simple as making your easy runs easy and your hard runs hard? What defines these training zones? In this episode, Nathan and I discuss how to use heart rate data to guide your training zones, what the difference is between a 3 zone and a 5 zone training model, and is it possible to use ratings of perceived exertion to help guide training these zones, too.But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media. KULT Media has been instrumental in the development & success of the progress theory. They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle. I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human performance. You can even check out the episode I did with them, I thoroughly enjoyed that chat I had with Phi Learney, Co-founder of HMN24, and it has led to an awesome collaboration with HMN24 supporting The Progress Theory. If you want a 10% discount on all HMN24 products either head to their website via the links in the Instagram bios of @theProgresstheory or my personal Instagram @drphilprice or use the code PHILPRICE at checkout.In this episode, we discuss:1:10 - Introduction to Nathan Heaney and the start of his work in training intensity domains9:00 - Training intensity during defined11:09 - What happens when runners' unintentionally run in the wrong intensity zone17:24 - External factors influencing athlete’s training intensity23:23 - The different intensity distribution models and why is polarised training so popular29:34 - The Threshold model30:22 - Programme flexibility between models due to training goals35:58 - defining your intensity zones38:36 - tips and tests for determining training zones43:49 - Creating interval sessions47:56 - The use of RPE for endurance trainingFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricep@theconditioningconsultantExplore these Resources or Items Mentioned in the ShowThe Conditioning Consultant websiteOnline lecture on Training Intensity DistributionFor all our other episodes and to get in touch, please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2025

Dr. Carla Meijen, a sports psychology lecturer at St Mary’s University, delves into endurance performance and mental strategies. She discusses the importance of psychological resilience among elite athletes and how adaptable goal-setting helps navigate unexpected race challenges. Carla highlights effective self-talk strategies for maintaining motivation and managing discomfort. She also introduces 'if-then planning' to prepare for race-day surprises, emphasizing a holistic approach that blends psychology with performance for optimal results.

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I’m Dr Phil Price and on today’s episode, we have Professor Louis Passfield, sports scientist and physiologist from the University of Calgary.Cycling, despite being a huge sport in itself, has gained popularity within the hybrid training community. Many are choosing cycling as the endurance sport they want to develop in while aiming to increase strength simultaneously. So, what are the determinants of cycling performance? Well, in this episode Professor Passfield and I discuss the use of different metrics, such as heart rate and power, for tracking cycling performance, what is cycling efficiency, and tips on how to improve your cycling performance.But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media. KULT Media has been instrumental in the development & success of the progress theory. They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle. I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human performance. You can even check out the episode I did with them, I thoroughly enjoyed that chat I had with Phi Learney, Co-founder of HMN24, and it has led to an awesome collaboration with HMN24 supporting The Progress Theory. If you want a 10% discount on all HMN24 products either head to their website via the links in the Instagram bios of @theProgresstheory or my personal Instagram @drphilprice or use the code PHILPRICE at checkout.As always, follow The Progress Theory on Instagram and Youtube, head to our website theprogresstheory.com, and check out all of our other episodes. So here is, Professor Louis Passfield.In this episode, we discuss:1:05 - Introduction 7:12 - The Physiological determinants of elite cyclists9:05 - The role of genetics on the ceiling of cycling performance14:05 - What determines efficiency on a bike17:57 - Training zones for cycling training22:26 - Why use power as a metric for progression32:35 - The differences between cycling indoors and outdoors37:34 - What are power metres?40:04 - Training to improve maintaining higher power outputs44:24 - Training for long-distance cycling events51:52 - Where to find Prof Passfield on social mediaFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricep@trainalyticsExplore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources:Prof Louis Passfield research profileProf Louis Passfield Uni. of CalgaryTraining with Power meters - bookWatt bikeDr Sarah CoackleyFor all our other episodes and to get in touch, please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2025

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I’m Dr Phil Price and on today’s episode we have British Olympic weightlifter and World and European silver medalist, Sarah Davies.Weightlifting is a technical sport which requires years of dedication to master the skill of the lifts and develop the necessary strength to move heavy loads quickly. In this episode, Sarah Davies takes us through her weightlifting journey which has culminated in her competing at the Tokyo Olympics, and achieving silver medals at both the 2021 European and World championships. And she is just getting started. She details what training has led to her success, how to break down weightlifting skill learning, and how going to a max lift every-time you train may be negatively affecting your development.But before we get to the show I want to thank our sponsors, who the show would not be possible without. I want to take a moment to express my gratitude to my production partner, KULT Media. KULT Media has been instrumental in the development & success of the progress theory. They have created brand guides, comprehensive podcast strategies, enhanced the podcast production, developed custom workflows for me and edited & mixed all of the video, audio and social media content. Their simple Coach, Create & Collaborate process has saved me 100’s hours in podcast production, resolved countless technical issues and consistently help me to improve my podcasting game. So if you want to establish and engage your audience, or are ready to launch your own podcast head to www.kult.media to learn more. Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.I can’t recommend enough the “live on form’ pack, consisting of the products Rise, flow and pre-sleep. Rise is for the morning and is my absolute favourite. It tastes amazing. Rise contains caffeine for increased morning alertness (though not a huge amount of caffeine, which is sooo much better for avoiding gastro-intestinal distress), electrolytes from coconut and watermelon powder to increase hydration after the previous night’s sleep, and B-vitamins, to ensure you ready to win the morning. I’m not a fan of long-winded morning routines. I wake up, have my Rise with ice, and get straight to writing, and I’ve seen such an improvement in getting into deep work.By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle. I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human performance. You can even check out the episode I did with them, I thoroughly enjoyed that chat I had with Phi Learney, Co-founder of HMN24, and it has led to an awesome collaboration with HMN24 supporting The Progress Theory. If you want a 10% discount on all HMN24 products either head to their website via the links in the Instagram bios of @theProgresstheory or my personal Instagram @drphilprice or use the code PHILPRICE at checkout.As always, follow The Progress Theory on Instagram and Youtube, head to our website theprogresstheory.com, and check out all of our other episodes. So here is, Sarah DaviesIn this episode, we discuss:1:06 - Introduction to Sarah Davies and competing at Tokyo and the World Champs4:40 - What it’s like competing on the world stage5:55 - Getting into Weightlifting9:34 - Starting out in weightlifting15:50 - Reaching the International level in Weightlifting18:40 - Training for the Olympics24:32 - What is a rolling start?27:14 - Can focus and intent affect different aspects of training?29:21 - Sarah’s approach when needing to work on new skills31:53 - Sarah’s current focus35:33 - Common mistakes in weightlifting39:44 - Issues with going to max lifts too often42:20 - How to contact SarahFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricep @sarahd_gb @wisdom4weightlifting   Explore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources:Wisdom 4 weightliftingThe Barbell queenBWLCrossfitFor all our other episodes and to get in touch, please visit www.theprogresstheory.com.Thanks for listening! All rights reserved. © The Progress Theory & KULT Media LTD 2025

In this conversation, Mike Tuchscherer, a renowned powerlifting coach and founder of Reactive Training Systems, shares insights on autoregulation in strength training. He emphasizes the significance of using Rate of Perceived Exertion (RPE) to personalize workouts and adapt training plans to individual responses. Mike also discusses the importance of data collection in monitoring progress and how exposure to various training techniques can enhance performance. His tailored approach encourages both novice and experienced lifters to optimize their training strategies.

Dr. Pak, a strength coach and university lecturer at Southampton Solent, dives into the intriguing world of optimizing training. He unpacks the minimum dose effect in strength training, revealing how minimal volume can yield impressive gains. The conversation addresses common misconceptions about training volume in powerlifting, pointing out that less can indeed be more. Dr. Pak also shares strategies for balancing strength with endurance training, including the importance of aerobic conditioning for powerlifters. Listeners will walk away with practical insights to enhance their performance.

In this engaging discussion, Dr. Matt Lee, a Postdoctoral Research Fellow specializing in concurrent training at Victoria University, unpacks the interference effect that previously complicated strength and endurance training. He reveals that with the right training intensity and recovery strategies, athletes can harmonize both disciplines. Listeners will also gain insights into the importance of nutrition in enhancing training outcomes and the need for ongoing research in this area. Dr. Lee's insights redefine how we approach optimizing athletic performance.

Hybrid athlete and coach, Fergus Crawley, discusses his accomplishments, training for strength and endurance simultaneously, redefining what is hard through physical challenges, and organizing his hybrid training. The chapter also explores drinking capacity, work capacity, and the training approach for a hybrid athlete, emphasizing the importance of balancing volume and intensity.

The podcast delves into hybrid training, balancing strength and endurance, and setting goals for 2022. They discuss strategies for optimizing training intensity and volume, sharing personal experiences and offering training templates.

Explore hybrid training with S&C coach Jonny Pain at Omnia Performance. Learn about balancing strength and endurance, auto-regulating programming, and conquering big challenges like the Celtman. Discover the growth of hybrid training and the importance of understanding non-training stressors. Dive into the methodology of hybrid athletes, Project Vertical, and self-discovery through stress. Embrace challenges for mental health awareness and the transformative impact of noble causes.