Supporting Champions

In this episode of the Supporting Champions Podcast, I’m delighted to welcome Dr. Richard Ferguson to the show. Richard is one of the leading figures in exercise physiology, and today we’re diving deep into the fascinating world of blood flow restriction (BFR) training. We explore the science behind BFR, how restricting blood flow can stimulate remarkable strength and endurance adaptations, even with lighter loads. Richard shares his insights into BFR’s role in rehabilitation, athletic performance, and recovery, helping us understand both the opportunities and the caveats of applying this method. From the mechanisms driving hypertrophy and mitochondrial development, to the mental challenges BFR presents athletes, Richard brings a wealth of research, experience, and practical advice. If you're curious about enhancing adaptation, optimising recovery, or just exploring cutting-edge sports science, this conversation is packed full of insight. 🔍 Key Takeaways: ✅ Blood Flow Restriction enhances muscle growth and endurance adaptations. ✅ Recovery methods should aim to stimulate, not suppress, adaptation. ✅ Practical protocols for strength, endurance, and rehab contexts. ✅ The mental challenge of BFR is as important as the physical. ✅ Emerging applications of BFR for recovery need further exploration.   📝 Complete Richard's Survey: https://murdochuni.syd1.qualtrics.com/jfe/form/SV_6LnHZWEFgiUj794 📖   Research Articles: https://pubmed.ncbi.nlm.nih.gov/26391312/ https://sylvanadamsports-tau.org.il/en/ https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP089280 https://journals.physiology.org/doi/full/10.1152/japplphysiol.00982.2020 📚 Learn more about Supporting Champions Courses – use code 'SC10' for 10% off: https://www.supportingchampions.co.uk/onlinecourse/#courses   📌 Chapters: 00:00 Introduction to Blood Flow Restriction Training 02:12 Understanding Recovery and Adaptation 08:04 Essentials of Blood Flow Restriction 12:29 Strength, Hypertrophy, and Rehabilitation 31:42 Endurance Training with Blood Flow Restriction 36:08 Exploring Blood Flow Restriction Protocols 38:55 Training Adaptations and Athlete Experience 41:58 Endurance Adaptations and Mechanisms 44:47 Incorporating Blood Flow Restriction in Training 48:14 Blood Flow Restriction for Recovery 55:59 Current Use and Future Directions of Blood Flow Restriction 👀 Whether you're a coach, athlete, physiologist or simply fascinated by the evolving edge of training science, this episode will give you ideas to challenge and improve your performance strategies. 🔔 Subscribe, like, and share to stay updated with more insightful discussions on coaching, performance, and innovation! #BloodFlowRestriction #BFRTraining #ExercisePhysiology #SportsScience #AthleteRecovery #StrengthTraining #EnduranceAdaptation #SupportingChampions #RichardFerguson    

In this engaging discussion, Alex Hutchinson, an endurance expert and journalist, explores the fascinating intersection of genetics and human exploration. He delves into the 'explorer gene,' linking curiosity to our dopamine receptor gene and its impact on novelty-seeking behavior. The conversation also highlights the importance of balancing exploration and skill refinement in both sports and life. With insights into the psychology of athletes and ethical dilemmas like doping in sports, Hutchinson provides a thought-provoking analysis of our innate drive to push boundaries.

🎙️In this episode of the Supporting Champions Podcast, Steve Ingham welcomes Kate Hays, a leading sports psychologist and author of How to Win: Lessons in Success from the Frontline of Performance Psychology. Kate shares her expertise on high performance psychology, exploring the essential building blocks of team success, the significance of team identity and purpose, and how pressure training prepares individuals for high-stakes situations. She also discusses psychological safety, behavioural codes, and a strength-based approach to thriving in elite environments. 📖 Get Kate's new book here: https://www.amazon.co.uk/How-Win-performance-psychology-potential/dp/0008698287   Key Themes: ✅ Applying performance psychology beyond sport ✅ Balancing challenge and support in high-performance settings ✅ Why defining success goes beyond just winning ✅ The role of preparation, autonomy, and resilience in elite environments ✅ Ten principles for thriving in high-performance cultures Chapters: 00:00 – Introduction and Book Overview 03:05 – The Purpose of Writing the Book 05:48 – Building Blocks of Team Performance 09:00 – Understanding Team Identity and Purpose 12:00 – The Importance of Method and Goals 15:03 – Behavioural Codes and Team Dynamics 17:50 – The Role of Pressure Training 21:09 – Defining Success Beyond Winning 23:57 – The Balance of Challenge and Support 26:45 – The Importance of Autonomy in Performance 29:58 – The Pressure of Performance 35:23 – Understanding High Performance 39:32 – Principles of Thriving 41:17 – Creating Thriving Environments 46:11 – Ten Principles for Thriving 49:12 – Psychological Safety and Learning 01:01:06 – Final Thoughts on High Performance Use code 'SC10' for 10% off all Supporting Champions Courses. https://www.supportingchampions.co.uk/onlinecourse/#courses 🔔 Subscribe for more expert conversations on performance, psychology, and leadership! #SportsPsychology #HighPerformance #MentalHealth #Leadership #Thriving #TeamSuccess #PsychologicalSafety #SuccessBeyondWinning

🎙️ What training model improves VO2max and time trial performance for recreational and competitive endurance athletes? In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Michael Rosenblat, an expert in exercise science with a fascinating journey from triathlon coaching to physiotherapy. Michael shares his insights into training intensity distribution models, drawing from his recent network meta-analysis on how different approaches impact endurance athletes. They discuss the complexities of polarized versus pyramidal training models, the methodological challenges of conducting meta-analyses, and the importance of considering individual variability when designing training programmes. Michael also highlights the significance of VO2 max outcomes, the role of network meta-analysis, and why consistency and recovery are fundamental to athletic performance. Throughout the conversation, Michael emphasizes the need for rigorous methods in sports science research and how understanding gender differences and training intensity thresholds can shape more individualised training approaches. Whether you're a coach, athlete, or researcher, this episode offers valuable insights into optimising training strategies and understanding the science behind performance improvement. 🔍 Key Takeaways: ✅ Training intensity models impact performance differently, with polarized training often benefiting competitive athletes and pyramidal training suiting recreational athletes. ✅ VO2 max outcomes showed no significant differences between training models, highlighting the importance of individual responses. ✅ Methodological rigor in exercise science research is crucial to producing reliable and applicable findings. ✅ Consistency and recovery are essential components of long-term athletic success. ✅ Future research should focus on individualised approaches to training intensity and performance. 📌 Chapters: 00:00 - Introduction and Background 03:00 - Research Journey and Academic Affiliations 05:52 - Overview of the Meta-Analysis Paper 09:11 - Understanding Network Meta-Analysis 11:55 - Participant Characteristics and Sample Size 14:57 - Training Intensity Distribution Models 17:59 - Decoding Intention to Treat vs. Per Protocol Analysis 27:31 - Understanding Quasi-Experimental Designs 30:02 - Methodological Limitations in Training Studies 32:30 - Analyzing Gender Differences in Athletic Performance 34:08 - Exploring VO2 Max Results 39:14 - Individual Variability in Training Responses 47:01 - Comparing Training Models for Different Athlete Levels 55:44 - Practical Recommendations for Athletes 57:01 - Future Directions in Training Research   📖 Read more on Michael’s paper here: https://pubmed.ncbi.nlm.nih.gov/39888556/ https://sylvanadamsports-tau.org.il/en/   🔔 Subscribe, like, and share to stay updated with more insightful discussions on performance, training, and sports science! Use code 'SC10' for 10% off all Supporting Champions Courses Supporting Champions Courses #ExerciseScience #TrainingIntensity #MetaAnalysis #EnduranceAthletes #VO2Max #AthleticPerformance #SportsMedicine #SupportingChampions #MichaelRosenblat

🎙️ Using play to improve performance with Richard Cheetham   In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Richard Cheetham, a senior fellow in sports coaching, to explore the evolving landscape of coaching. From learner empathy and innovative coaching methods to the critical role of play in athlete development, Richard shares his insights on what truly makes coaching effective. They discuss how early experiences in sport shape long-term engagement, why coaching should balance sports science with emotional connection, and how playfulness fosters creativity and performance. Richard also reflects on cross-sport learning, the challenges posed by AI in coaching, and why the best coaches are those who remain curious and adaptable. 🔍 Key Takeaways: ✅ Coaching is about understanding the struggle of the learner. ✅ Play should be integrated into coaching, not just used as a reward. ✅ Innovative coaching methods create engaging learning environments. ✅ Sports science should support, not dominate, the coaching process. ✅ Authentic engagement and creativity are crucial for athlete development. 📌 Chapters: 00:00 Introduction to Richard Cheetham and His Journey 03:11 Innovative Coaching Methods and Learner Empathy 05:45 The Evolution of Coaching: Expectations and Engagement 09:09 Balancing Sports Science and Coaching 11:58 The Role of Play in Coaching 24:04 Defining Play and Its Importance in Sports 28:57 The Influence of Early Experiences in Sports 34:24 Creating a Playful Environment for Learning 38:42 Innovative Approaches to Coaching 44:06 Divergent Thinking and Cross-Sport Learning 49:21 The Future of Coaching in an AI World 54:14 The Power of Playful Engagement 📖Read more on Richard here: Richard Cheetham - University of Winchester 🔗Connect with Richard here: (3) Richard Cheetham MBE | LinkedIn 👀 Whether you're a coach, athlete, or simply passionate about performance, this conversation will challenge the way you think about learning, engagement, and the true purpose of sport. 🔔 Subscribe, like, and share to stay updated with more insightful discussions on coaching, performance, and beyond! Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/ #Coaching #SportsPsychology #LearnerEmpathy #InnovativeCoaching #PlayInSport #AthleteDevelopment #RichardCheetham #SupportingChampions

🎙️ Parenting Talent | Supporting Champions Podcast In this episode, Dr. Steve Ingham welcomes Valeria Eckardt to explore the vital yet complex role of parents in youth sports. Parents are more than just supporters—they shape a child's sporting experience as role models, interpreters, and motivators. But where’s the line between support and pressure? How can parents communicate effectively with young athletes? Valeria shares insights into emotional intelligence in sports parenting, the impact of social media on young athletes, and the evolving role of parents as children progress through their sporting journey. From early skill development to elite competition, this discussion highlights the challenges parents face and the strategies they can use to foster a healthy, supportive, and balanced sporting environment for their children 🔍 Key Takeaways: ✅ Parents play a crucial role in shaping a child's sports experience. ✅ The balance between support and pressure is complex and individualized. ✅ Emotional intelligence and adaptability are key to positive parental involvement. ✅ Communication between parents, coaches, and children is essential for reducing stress. ✅ Social media creates additional challenges and expectations for young athletes. 📌 Chapters: 00:00 Introduction to Parenting in Sport 01:09 The Role of Parents in Sports 06:29 Understanding Parental Involvement 11:14 The Balance of Support and Pressure 18:16 Navigating Support and Pressure 22:06 Effective Communication Strategies 30:17 The Complexity of Sports Parenting 31:08 Navigating Parental Involvement in Sports 39:24 The Impact of Social Media on Young Athletes 43:43 Supporting Parents in Competitive Sports 51:52 Evolving Parental Roles Through a Child’s Sports Journey 🔍 Find more on Valeria’s work: linktr.ee/valeria.eckardt   Instagram: @eckardt_psychologie Bluesky: @valeriaeckardt.bsky.social Linkedin: @valeria-eckardt   Additional resources on parenting in sports: SportParent EU: http://www.sportparent.eu/en/ Handbook for parents in youth football academies (German Football Association & German Soccer League): https://media.dfl.de/sites/2/2024/01/DFL_Info_Elternbroschuere_EN.pdf (English language!) Sport Parent Guide (Utah State University): https://youthsportsparenteducation.usu.edu/wp-content/uploads/2019/01/Youth-Sport-Parent-Guide-v2.pdf Sport Parents Guide (Canadian Sport for Life): https://sportforlife.ca/wp-content/uploads/2016/06/A-Sport-Parents-Guide.pdf 🔔 Don’t forget to like, comment, and subscribe for more expert conversations on sports and performance! Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/ #ParentingInSports #YouthSports #SportsPsychology #AthleteDevelopment #ParentalSupport #SportsParenting #Communication #MentalPerformance #SupportingChampions

In this episode, Steve Ingham sits down with Liam to dive into the cutting-edge science behind athletic performance. From strength training and speed development to the critical role of muscle temperature, this conversation covers everything you need to know about optimising performance for elite athletes. Discover how post activation potentiation (PAP) can prime athletes for competition, why recovery is often underestimated, and how individualised training programs lead to better results. Liam also shares insights into future trends in sports science, particularly the use of data strategies to drive performance outcomes. 🔍 Key Takeaways: Maintaining muscle temperature during competition is crucial. Strength training is the foundation for developing speed and power. Recovery and hypertrophy phases are essential for maximising results. Athletes thrive when they have ownership over their training. Collaboration and data strategies are shaping the future of sports science. 📌 Chapters: 00:00 Introduction to Performance Science 04:02 Liam's Background in Sports Performance 06:48 The Importance of Applied Research 09:18 Measuring Speed and Power in Athletes 12:12 Developing Strength for Power Training 15:09 The Role of Recovery in Training 17:55 Hypertrophy and Its Impact on Performance 20:32 Recovery Strategies for Elite Athletes 23:18 Power Training Methods and Guidelines 27:22 Understanding Post Activation Potentiation (PAP) 39:34 The Importance of Muscle Temperature in Performance 47:48 Future Directions in Sports Data Science 🎧 Tune in to discover actionable strategies for enhancing athletic performance and get inspired by the future of sports science. Don’t forget to like, comment, and subscribe for more expert insights! 📖 Read more on Liam here: https://www.swansea.ac.uk/staff/l.kilduff/ 🔗Or connect with Liam via LinkedIn here: https://www.linkedin.com/in/liam-kilduff-1b920745 Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/ #SportsScience #PerformanceTraining #StrengthTraining #SpeedDevelopment #DataStrategy #PostActivationPotentiation #Recovery #AthleteTraining #SupportingChampions  

🎙️ Welcome to the Supporting Champions Podcast! In this episode, Dr. Steve Ingham is joined by Professor Graeme Close, a leading expert in sports nutrition and human physiology. From his early days as a professional rugby league player to becoming a trusted advisor for England Rugby, Graeme shares his incredible journey and offers valuable insights into the science behind elite performance. We dive deep into the fundamentals of sports nutrition, the role of mentorship in academic success, and the importance of building relationships with athletes to create tailored nutrition strategies. Graeme discusses key topics such as carbohydrate manipulation, protein intake, and the debate around low-carb high-fat diets, while also exploring the science behind supplements like creatine, beta-alanine, and CBD. 💡 Key Topics Covered: The journey from athlete to academic in sports science Why mentorship matters in the field of sports nutrition Carbohydrate’s critical role in elite performance Understanding and addressing athlete behavior for effective nutrition The importance of protein intake and timing for strength training Individualized nutrition strategies for optimal results Evidence-based insights into supplements like creatine and beta-alanine Emerging trends in sports nutrition, including CBD and functional mushrooms   If you're passionate about sports nutrition, athlete performance, or the science behind optimizing elite athletes, this episode is packed with practical tips and expert insights! 🔔 Don’t forget to like, comment, and subscribe for more in-depth discussions with experts in sports science and performance. Timestamps: 00:00 - Introduction to Graeme Close 06:08 - Inspiring the Next Generation of Sports Scientists 12:10 - Insights from Working with England Rugby 17:56 - Understanding Athlete Behavior and Nutrition 23:53 - Carbohydrate Manipulation in Endurance Sports 30:08 - Implementing Effective Nutrition Strategies 36:06 - Carbohydrate is King: Unpacking the Concept 43:00 - The Debate on Low Carb High Fat Diets 50:57 - The Importance of Individualization in Nutrition 56:54 - Navigating Supplements for Elite Performance 01:14:58 - Emerging Trends in Sports Nutrition Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/ 📖 Read more on Graeme here: https://www.ljmu.ac.uk/about-us/staff-profiles/faculty-of-science/sport-and-exercise-sciences/graeme-close https://www.nutritionx.co.uk/panel/professor-graeme-l-close/ #SportsNutrition #EliteAthletes #GraemeClose #PerformanceNutrition #CarbohydrateManipulation #Supplements #EnglandRugby #Creatine #BetaAlanine #CBD #SportsScience #Mentorship

In this discussion with Dr. Sue Jackson, a distinguished psychologist and flow expert, listeners discover the secrets of achieving peak performance through flow states. Sue delves into the balance between challenge and skill, crucial for unlocking potential. She shares practical mindfulness techniques to enhance focus and combat distractions in a noisy world. Additionally, the conversation explores the mastery mindset, emphasizing personal growth over competition and the importance of stepping out of comfort zones to foster fulfillment.

In this episode of the Supporting Champions Podcast, I sit down with the incredible Dr Ali Sanders, whose journey seamlessly bridges two worlds of extreme performance: Olympic rowing and emergency medicine. Ali’s story is one of grit, adaptability, and relentless dedication. From discovering rowing by chance at university to competing at the Olympic Games, Ali has always embraced high-pressure challenges. She shares how those experiences laid the foundation for her work as a consultant in emergency medicine, particularly in the high-stakes environment of air ambulance services. 🔍 Key Topics We Explore: Ali’s journey from elite sport to a leadership role in healthcare. The mental resilience and focus required for Olympic competition and emergency response. How experiences as an athlete shaped her approach to team dynamics and leadership. The challenges of quick decision-making and preparation in air ambulance services. The importance of developing emotional resilience in high-pressure medical environments. Ali’s mission to create better training and support for the next generation of clinical leaders. Ali brings a unique perspective, combining lessons from sports psychology, leadership, and healthcare, offering insights that anyone working in high-performance or demanding fields can learn from. 🔗 Connect with Dr Ali Sanders: (4) Ali Sanders | LinkedIn 📖 Read about some of Ali's work here: 'You can't go home and not think about it' - BBC News If you enjoy this episode, like, comment, and subscribe to the channel for more thought-provoking discussions with leaders and experts across sport, healthcare, and beyond. Use code APPLIED for 50% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/ #AliSanders #EmergencyMedicine #OlympicRowing #MentalResilience #AirAmbulance #Leadership #TeamDynamics #SportsPsychology #SupportingChampions #Podcast