The Progress Theory

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Dr Luke Hughes, a Post-Doctoral research fellow in applied Exercise Physiology at St Mary’s University, and an expert on blood flow restriction training. I’ve noticed blood flow restriction training is getting more popular in the training space and on social media. More blood flow restriction products are available to buy and people are starting to utilise this method to enhance their training. But is it worth the hype? What are the mechanisms behind blood flow restriction training, how does it work? Can anyone use it and is it possible for it to be dangerous if used inappropriately? Well, Luke provides all the answers to these questions so every listener will have information to help decide whether blood flow restriction training is right for them and how to use it.In this episode, we discuss:1:10 - An introduction to Dr Luke Hughes6:27 - What is blood flow restriction training?8:24 - The mechanisms behind blood flow restriction training10:28 - Low loads used during BRF training = quicker recovery?12:21 - Which populations can use BRF training?14:13 - Using BRF training to help laid and fatigue management for sports performance17:23 - Using BRF training to stop muscle wastage for astronauts in space23:06 - How do we programme BRF training?26:45 - BFR training after ACL reconstructive surgery29:00 - Common mistakes using BFR32:36 - The right pressure to use with your BFR cuffs36:28 - What to look for when buying a BFR cuff39:55 - Questions from viewers40:04 - Question 1 - BFR training and pain reduction? By @cmvincentandi44:03 - Question 2 - Can BFR training increase capillarization in muscles with a big cross-sectional area? By @kemperman_human_movement47:32 - Question 3 - What are your thoughts on cuffs that autoregulate occlusion pressure such as the air bands by Vald and Suji? By @adammattiussi50:29 - How to contact Luke and learn about the courses he’s leading in BFR trainingAn amazing episode, which really answered my original questions around whether blood flow restriction training is worth the hype. The benefits of using blood flow restriction training can’t be denied as it's been heavily supported by the research, and it seems like its benefits would be huge if used appropriately with the right patient or athlete at the right time.I just wanted to provide some final thoughts on some key areas which really stood out to me.Firstly, just how useful blood flow restriction training can be during early rehab. We know after serious surgery we go through a phase of muscle weakness and a reduction in size. However, BFR training can be used almost immediately after surgery (3 days post) during bed exercises and walking and has been effective at reducing this muscle loss and aid recovery. Secondly, I was amazed by the potential BFR training can have for athletes. As low loads are used the recovery is much quicker, meaning we could reduce the fatigue from strength training but still get similar adaptations. This could lead to an increase in other training, or the reduction in fatigue will mean the athlete is more fresh for sports training and competition.And finally, the pressure created by the cuff should be specific to the individual and consistent over multiple training sessions. We currently don’t know enough about the cuffs you can buy which don’t measure pressure. Do they work or is their effect limited? More research over the coming years will hopefully explain thisAnyways I hope you enjoyed this episode and have enough information to allow yourself to make the decision if blood flow restriction training is right for your goals. Please follow @theprogresstheory on Instagram and Youtube and share this episode on your insta stories. Also, head to our website theprogresstheory.com and listen to our other episodes. We’ll see you in the next one.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricepExplore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources:Owens recovery course Vald Airbands Suji Device

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode, we have Rob Anderson, Strength & Conditioning coach for the Scottish Rugby Academy and director of Athletic Evolution, a podcast that focuses on youth athlete development. Rob and I discuss the current misconceptions surrounding strength training for youth development, including why strength training does not stunt your growth, and why we shouldn’t just focus on aerobic conditioning at young ages. We also hear how Rob’s wealth of experience has developed his approach to coaching youth athletes. So if you coach youth athletes, work in schools, or are currently a developing athlete yourself, this episode gives plenty of take-home messages for you to implement into your own coaching and training.In this episode, we discuss:1:13 - An introduction to Rob Anderson5:34 - Where Rob’s Interest in youth strength coaching came from9:53 - Is there a culture change happening for youth coaching?12:54 - Misconceptions surrounding youth strength training18:52 - Why bone needs strength training23:42 - Misconceptions around aerobic conditioning for youth athletes26:51 - Is past research on youth strength training out of date?30:54 - The aim behind the Athletic Evolution podcast36:18 - What key performance indicators to focus on during talent ID to avoid the ‘early maturer trap’.50:05 - Rob’s philosophy for youth coaching and training1:00:15 - The LTAD Network1:06:22 - How to get in contact with RobFinal ThoughtsSo many take away messages from this episode, and it is amazing to see just how far the area of youth training has come in the last 10 years. Not only do I think this is great, but I think it is so necessary that youth coaching is seen as a specialist area. That way it can attract the best coaches for the job who have the right training, experience and skill set. I just wanted to provide some final thoughts on some key areas which really stood out to me.Firstly, just how much of a minefield youth talent ID is, and it is crazy that some still fall into the trap of selecting athletes based on their current performance, rather than actually looking deeper into how much potential that athlete has. It was great to have the relative age effect explained in detail to fully understand how it may influence the selection process. It’s great to hear of strategies such as bio-banding, getting players to compete against those of a similar biological age, are being employed to allow both early and late maturers to develop the skills that they need. An early maturer getting selected when they shouldn’t and a late maturer getting overlooked are definitely outcomes that will be less common if we provide better environments for youth athletes to develop.And finally, how ‘windows of opportunity have been so prevalent on youth athlete development models, despite scarce support from the research, and that using a more concurrent approach to training may be necessary for optimal youth development.Anyways I hope you enjoyed this episode and it has piqued your interest in getting involved with youth coaching. For more youth development content check out Rob’s work with the LTAD Network. However, for now, please follow and share @theprogresstheory on Instagram and youtube head to our website theprogresstheory.com and listen to our other episodes. We’ll see you in the next oneFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricepExplore these Resources or Items Mentioned in the ShowIn this episode, we mentioned the following resources:LTAD Network Athletic Evolution If you would like to give us a review on Podchaser, please click HERE.It can really help others discover the podcast.

Hello and welcome to another episode of the Progress Theory. In today’s episode, we’ve brought on Christian Vassallo, S&C coach and researcher, to discuss the 3 minute all-out test. The use of the 3 minute all-out test is becoming more popular as coaches are finding it is easy to use and provides them with the perfect information about their athletes to aid their programming. But what is this information? How can it be so easily obtained and then used to make training programming decisions? In this episode, Christian breaks down how you perform the 3 minute all-out test, the physiology behind the information it gives you, and how it can be used in a training programme.As always, please follow and share The Progress Theory on Instagram and Youtube, head to our website theprogresstheory.com, and check out all of our other episodes. But now, here is Christian VassalloIn this episode, we discuss:1:38 - An introduction to Christian Vassallo3:50 - His work setting up Traainer5:54 - What is the 3-minute all-out test9:31 - Can you use the 3-minute test on other equipment, such as a bike or rower?13:12 - The shuttle run version of the 3 minute all-out test14:33 - Variables of interest from the 3-minute all-out test18:10 - What is critical speed?23:42 - How can you predict your battery (D’)26:05 - How to use D’ and critical speed to make programming decisions: 32:57 - Eliud Kipchoge and his critical speed35:52 - Using power for running programming36:31 - Can the 3-minute all-out test predict the performance of both short and long-distance races?42:50 - How you can Use D’ and critical speed to determine race strategies45:43 - Questions from Instagram46:11-50:04 - How to use the 3-Minute test for improving field-based sports51:00 - How to contact ChristianFinal ThoughtsThis was a great episode, it provided some great information about a test that seems so simple but can give you so much valuable information for your training. I love that you can use it for pretty much any sport. Whether you’re a runner, rower, cyclist, or play an intermittent sport like rugby or netball, the 3-minute all-out test can be easily implemented into your training. I just wanted to provide some final thoughts on some key areas which really stood out to me.Firstly, that the critical speed is faster than you think. I can imagine most people new to this test must think that everyone slows down almost to a crawl during the final minute of the 3-minute all-out test, just because it’s so hard to maintain that all-out intensity for that long. However, you’d be surprised how fast the default speed you resort to is. It just feels slow because of how fast you were going at the start.And finally, I thought it was just incredible that Eliud Kipchoge maintained 97% of critical speed throughout his 2-hour marathon, which means his critical speed is greater than 21 kilometres per hour. I don’t even know if I can sprint that speed. His physiology is incredible.Anyways I hope you enjoyed this episode and have learnt a lot from it because I certainly did. All of Christian’s details can be found in the show notes. For now, please follow and share @theprogresstheory on Instagram and youtube, head to our website theprogresstheory.com and listen to our other episodes. We’ll see you in the next one FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricep@cvassallocv @traainerExplore these Resources or Items Mentioned in the ShowTraainerGarminMyzone

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. We’ve started a new series of episodes. These Progress Theory episodes aim to discuss how I (@thepricep) am putting Science into practice into my own physical challenges, as the best way to learn about human performance and sport science is to put it into practice, see what works and what didn’t work, reflect on the results, review and repeat the process. What is important about these Progress theory Episodes is how they’re going to focus on how I am making my programming decisions. What information am I using? How am I determining what is important for me and my training for a particular event at that given time? It is these decision-making skills that I hope will help our listeners make their own programming decisions. Making a training programme that is both specific to you as an athlete and your goal is difficult and requires a lot of thought as to what to include in your programme, what not to include in your programme, and decide where the right level of training is for you. For example, working on too many things at once may appear specific to your goals, but may accumulate too much fatigue which actually decreases performance or even increases the risk of injury. It is these types of issues that this podcast will discuss. I won’t just list through my programme as that would be dull. However, I will go through key decisions and scientific principles that I think make up the important components of my programming, explaining my rationale behind them. So, the first challenge is The Gauntlet at the festival of endurance at Hever Castle hosted by Castle Triathlon. 1.9km swim, 90km bike, finished with a half marathon run. Only 8 weeks to prepare, which isn’t much considering the poor training state at the beginning of the year.In this episode, we discuss:0:00 - Introduction2:30 - The Gauntlet4:10 - My training history6:00 - The specific components of the programme covered in this episode7:14 - Efficiency is key and the driver of decision making in this programme10:07 - Rate of Perceived exertion15:01 - Exercise focus16:38 - Poor motion around the C7/T1 junction22:00 - Left hip impingement25:28 - Left foot being a poor shock absorber28:52 - Contrast sets34:25 - Episode summaryThere are plenty more things to talk about, including the programming over the 8 weeks, which I will definitely cover in the next few episodes. I hope you enjoyed the episode and that it sparked some ideas in your own training. Please follow @theprogresstheory on Instagram and youtube, leave a comment or share us on your story. We really appreciate the help as we grow the channel. Also, head to our website www.theprogresstheory.com where you can find all of our content. We’ll see you in the next episodeFOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricepExplore these Resources or Items Mentioned in the ShowCastle TriathlonRich Blagrove The Progress Theory episodeDG coachingWattHealthGoogle ScholarRatings of Perceived exertionBands Toe spacers Garmin Wedges

The Progress Theory is back with more legends. This time we catch up with medical Dr and elite CrossFit athlete Dr Carys Webster. I’ve been following Carys on Instagram for a while and I’ve always been so curious how she manages to balance 12 hour shifts at the hospital and training at the elite level in Crossfit, all the while studying for a Masters in Sports and Exercise Medicine. I had to get her on The Progress Theory to find how she does it, particularly as she’s continually improving as an athlete and challenging the podium against other athletes who train full time. In this episode we discuss: · Carys’s background in sport and how she got into Crossfit · Her goals as a competitive CrossFit athlete · How she has managed to balance training while working long shifts in ITU? How she manages her week. · What changes have been made to her training during the global pandemic · Her training and how she’s developed with her coaching team @redpill_training · Her interest in Exercise Physiology, which led her to start her own blog. And how she uses the blog to further her passion for exercise physiology and provide some clarity on the misinformation of training content that is out on social media · Why she started an MSc in Sports and Exercise Medicine and how she is using further education and her experiences to further her medical career. Carys is a sponsored athlete, being supported by @officialcnp supplements. If you wish to contact Carys she can be found on Instagram @caryswebster #progresstheory

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. On today’s episode, we have Dr Rich Blagrove, Lecturer in Physiology and Strength & Conditioning at Loughborough University and researcher on strength training for middle and long-distance runners.Rich has a wealth of knowledge from over 10 years of coaching and researching how strength training can improve running performance. Here we discuss important topics such as what factors separate the elite and amateur runners, what types of strength training you should be doing to improve your running performance, and how strength training may reduce the chance of you experiencing an injury. Whether you’re an experienced runner or someone that is new to the sport there are plenty of take away messages you can implement into your own training.In this episode, we discuss:1:14 - Congratulations on Rich’s new book 2:18 - Rich’s Background 3:31 - The aim of Rich’s new book 6:47 - The main skills and/or qualities to develop to improve endurance running performance 9:22 - What physical qualities do elite marathon runners have which are lacking in amateur marathoners? 15:01 - Why strength training essential for running economy and long-distance running performance 18:21 - What types of strength training a runner should include in their training 20:19 - How to incorporate plyometric training into a runners program when running is already a plyometric activity 25:16 - Can long-distance runners do too much strength training? 29:38 - Does strength training reduce injury risk? 36:26 - How different would strength training look like when comparing a 5km runner to a marathon runner? 42:41 - Where is the line drawn between the roles of an S&C coach and a running coach? What is the role of an S&C coach within a running coaching team? 51:05 - How to get in contact with Rich This was a great episode with so many take away messages, which whether you are an experienced runner and amateur runner, or someone looking to start running, there is something in this episode to help you improve your running training.Here are some final thoughts on some key areas which really stood out to me.How using strength training to improve the running economy is really important for all levels of runnersHow a runner’s strength programme for all different distances will generally look the same (consist of strength, ballistic and plyometric training). How we structure these training modalities around running training which is the main differenceTake advantage of the warm-up. A great opportunity to regularly incorporate strength training. A warm-up if used appropriately is a form of strength training.One of Rich’s surveys that he did on runners for his PhD work showed that most runners mainly did strength training to reduce the risk of injury. However, it's proven that strength training improves performance, not reduces the risk of injury. Theoretically, strength training should decrease the risk of injury and it is definitely a reason why we all do it. Fewer injuries = better consistent running = increased performance. However, reducing injury risk is harder to prove and the quality of science on this isn’t great. FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@thepricep@rich_blagrove Work profile: https://www.lboro.ac.uk/departments/ssehs/staff/richard-blagrove/Explore these Resources or Items Mentioned in the ShowRich’s books: The Science And Practice Of Middle And Long-distance Running Strength And Conditioning For Endurance Running

Hello and welcome to The Progress Theory, where we discuss how to implement scientific principles to optimise human performance. My Name s Dr Phil Price Senior Lecturer in Strength and Conditioning Science at St Mary’s University and researcher in human performance.I’ll be chatting with scientists, coaches, and athletes to discuss the latest ideas in performance science and how you can apply them to your training and everyday life.These skills can be applied towards improving sporting performance and conquering physical challenges or developing a better quality of life. We aim to do this with honesty and impartiality. With the wealth of misinformation often portrayed by the media and unqualified social media influencers, it is important we understand the science behind human performance. To test the ideas discussed on the show I will be implementing them into my own training for my own physical challenges; giving an honest insight into my training successes, programming decisions, and opinions on how to optimise human performance.Subscribe for free to The Progress Theory and you’ll have a new episode with top quality guests downloaded every Monday morning ready for your morning walk or commute to work. Additional episodes where I discuss my training for my upcoming challenges will be released on a Thursday. So check them out!Make sure you follow us on Instagram @theprogresstheory where we’ll keep you updated on all upcoming news about the show, and head to our website theprogresstheory.com where you can find all our show notes and information on all our guests.Come join the journey, and we’ll see you in the next episode.------Hosted by Capitvate.fm

The Progress Theory is back with another legend’s episode. This time we’re discussing behaviours around food with Performance nutritionist,  researcher and co-founder of the Hexis-performance app, David Dunne. In this episode, we discuss how David’s ideas around nutritional behaviour and habits and how Nutritionists were starting to embrace technology and social media more for the delivery of nutritional services led him to pursue research in Behavioral Science and nutrition. It was very clear that nutritional knowledge is not enough to improve the nutritional behaviours of athletes, and a more personal and context-specific approach is needed to influence behaviour and improving nutritional practices.  Topics include:• The rationale and direction of David’s research in nutrition and behavioural Science• How nutritionists are open to new technologies when delivering  nutritional services, but our understanding of how effective they can be  is limited• How behavioural approaches need to be person-specific,  making group sessions challenging. In these scenarios, focus on what behaviours you can change.• The negatives of social media for nutrition. How social media can provide a false narrative of what is normal and appropriate nutrition.• How the Hexis performance app is an evidence-based app that aims to tailor your nutritional strategy to your characteristics and positive behaviours (check them out at  @hexis_performance due out later this year).• How getting practical experience is key for developing your skills as a nutritionist.You can also contact David through his Instagram @thenutritionisr#progresstheory

The Legend Series is back for Round 2. This time we're joined by health coach and running coach Dr Bernie Dancy. This episode gets quite personal as Bernie and @thepricep talk about their past experiences with stress and how that has led them to perceive and manage stress today. We're all looking to improve our training and physical health through our programming, but if our lifestyle, (and therefore our stress) isn't managed, we don't have the foundation to allow training to improve performance. In this episode we cover: - Our past experiences, particularly events which happened during our PhD study, which led stressful factors become too overwhelming - Stress and academia. How driven and ambitious people may be more susceptible to situations where stress become hard to manage. - How training is great for improving health, but it is still a stress that needs to be managed appropriately with all the other stressors. - What you can do if you feel it's all becoming too overwhelming If you feel like you could benefit from a health coach and want to learn more about stress management, check out Bernie's website: www.bernadettedancy.co.uk , follow her on Instagram (@bernadettedancy_healthcoach) and her brand new podcast 'Movement and Mind' https://www.bernadettedancy.co.uk/podcast As always, like, leave a comment and subscribe to our channel and follow us on Instagram @progress_theory_ and join the journey. #progresstheory

Huge new series!!Progress Theory has now started the  Legends series, where we catch up with high performers in the fields of  Sport, Science, and Sport Science.In episode  001 @thepricep chats with S&C coach Ben Lonergan (@loners7), who has an impressive CV, delivering S&C to both the England Women's and Men's  Rugby 7's team and on the Rugby 10's circuit. Check-in as we catch up on  these topics:- Where Ben's career and passion for S&C all started- Stories from the International 7's circuit- The difference in approach when delivering S&C to Elite male and female rugby players- The importance of networking if you wish to succeed in S&C- The mentors who have helped his development over the years- The lessons learned from teaching S&C at the university level and Coaching at the International level.Love S&C and rugby? This is the episode for you. Download now and Joint the Journey#ProgressTheory