by The Progress Theory
Welcome to The Progress Theory. Our purpose is to teach and discuss scientific principles to show how we can enhance and optimise human performance. We will deliver you interviews with world-class experts (or legends as we prefer to call them), exciting real-world application of Sport Science and will explore some of the common myths and misconceptions in Health & Wellbeing. We want all of our listeners to develop the skills to implement the knowledge they obtain from the show into their everyday lives. These skills can be applied towards improving sporting performance and conquering physical challenges, or it can be in developing a better quality of life.
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April 15, 2024
<p>Hello, and welcome to the Progress Theory, where we discuss scientific principles for optimising human performance. I am Dr Phil Price. In this episode, we are joined by Ultra Runner and CEO of Beyond the Ultimate, Kris King. </p><p>Now, ultra marathons are gaining in popularity. More and more people are looking to push their running performance further than they've ever done before. However, have you ever considered doing an ultra marathon in some of the harshest environments in the world? Well, that's exactly what Beyond the Ultimate offer. Providing ultra marathons in places like the jungle, the desert, and the mountains. And Kris King created these races</p><p>So in this episode, Chris and I discuss exactly what you need to do to prepare for some of the harshest races in the world. </p><p>In this episode, we discuss:</p><ul><li><em>1:30 - Kris King and Beyond the Ultimate</em></li><li><em>5:39 - Different ultra environments</em></li><li><em>13:15 - Ultramarathon personality</em></li><li><em>17:39 - Kris’ race and challenge history</em></li><li><em>24:26- Training specificity</em></li><li><em>28:07 - The mindset and physical qualities of successful Ultramarathon runners</em></li><li><em>34:20 - How to prepare for an extreme ultra</em></li><li><em>40:30 - Kris’ next challenge</em></li><li><em>43:50 - racing strategies</em></li><li><em>49:46 - Tips for those wanting to do Beyond the Ultimate</em></li></ul><br/><p><strong><u>Key topics</u></strong></p><p>Ultrarunning and Mental Health: "I think it's partly to do with that, and I don't think it's any, coincidence, or probably, you know, a topic to go too deep too soon, but you know, when you look at the mental health crisis, I don't think that is a coincidence that you have more people on things like antidepressants, more people in therapy than ever before, and there's a rise in a sport that often has a link to people with trauma."</p><p>Endurance Racing and Professional Success: "we get a lot of successful business people do our races because I think it gives them that same kind of founder, you know, that exciting bit of research, that exciting thing to kind of obsess over and stuff like that."</p><p>Advancements in Athletic Science: "So I was bringing science into my training, learning all about that, and and and trying to get those extra percentiles out of my performance."</p><p>Ultramarathon Resilience: "No matter how prepared you are to run a 100 mile is so Adam Kimball, a good mate of mine, is probably one of the best 100 mile races in the world. Like, he loves that distance, and he'll cruise for 60, 70 miles, and then at this kind of, like, final 30, which is mad to say out loud, isn't it? But this is a guy that can 6 minute mile comfortably for 70 miles, and then the race is on. And he has races, of course, where he feels shit, like, shitty at 30 and 40 and stuff, and it's just how it goes. But he is one of those guys that can kind of get into a pain cave and just he has such a positive attitude that he can kind of bring himself through it."</p><p>Mastering Ultrarunning – Energy and Mindset: "ultrarunning essentially is an energy and is a balancing of energy in the mind."</p><p>Athlete Training Philosophy: "You would just look at getting the basics right, getting the consistency in, getting all of the things that any athlete needs, good nutrition, good sleep, good support network."</p><p>Ultrarunning Training Insights: "Even if it's just a one session a week or a quick session, couple of sprints, just to get kind of prep the body for that. You know, one thing that I think all ultrarunners should be is adaptable."</p><p>Training Intensity for Athletes: "You're there to create an adaptation and and to go hard. So you know you know you've got it right when you turn up to the gym that day and you're kind of dreading it."</p><p>The Importance of Consistency in Athletic Training: "I think if I'd been consistent through the years of my training, I'd not had this...
April 8, 2024
<p>Hello and welcome to the Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we are joined again by the legendary Dr. Pak. Now, it was so good to have Dr. Pak back on the show. His last episode was amazing, but this time I wanted to move away from the minimal dose effect research that he's done before and focus more on this new research, which is more around strength and hypertrophy and how we can utilise this information to become as strong as possible and apply this to the deadlift. </p><p>In this episode, we discuss:</p><ul><li>0:43 <em>- Introduction</em> </li><li>1:50 - What is Kyriakos Grizzly like?</li><li>8:33 - Minimalist training</li><li>10:50 - Common traits in super strong athletes</li><li>12:51 - Expectations on strength gains</li><li>15:21 - Strength and muscle mass periodisation</li><li>22:33 - Hypertrophy for deadlift</li><li>29:42 - Deadlift focused training</li><li>34:45 - Social media memes and training</li><li>39:20 - ‘Being Evidence-based’ need to do better</li><li>51:14 - Dr Pak’s current research and media projects</li><li>55:50 - Deadlift recommendations</li></ul><br/><p>Viral Topic: The Illusion of Strength Standards on Social Media Quote: "A 200 kilo deadlift if you're a lifter is not something that many will regard as impressive. But if you start thinking about your strength in percentiles compared to the average gym gore, if you're not a power lifter, right, then that's a different game."</p><p>Hypertrophy Training and One RM Specific Work: "So let's say you are far away from a competition, or you have a year where you can work on hypertrophy. I would personally still have some one RM specific work there."</p><p>The Importance of Hypertrophy for Strength Athletes: "And for strength athletes specifically, I do feel that a lot are guilty of massively mistreating hypertrophy specific work and viewing hypertrophy stuff as obviously there are accessories, but I do feel like calling them accessories sometimes leads to them being treated as like, if it's higher reps and it's a machine based exercise, or it's not like an SPD exercise for power lifters, then, okay, I've done my hypertrophy work regardless of whether it was close to failure, whether it's progressing over time, and so on and so forth."</p><p>Predicting Deadlift Progress: "But your starting point may be completely different to that of another person, if that makes sense."</p><p>The impact of body weight gain on strength training: "But when working with somebody and they want to increase their strength, which is almost everyone I work with and nobody has come to me and said, hey, man, too strong over here, I got to get weaker."</p><p>Powerlifting Progression: "Yes, I want 300, but I am at a place in my lifting career where the deadlift now needs either a lot of focus from me and a lot of dedication, which I have other things going on in my life if I want to get close to that 300."</p><p>Fitness Myth: "And the more calories would be mostly, it may be placebo to a certain extent, but like, gaining a couple of kilos over a few months means that I am in a calorie surplus, that I am giving myself a bit more, that I am improving my recovery a bit more."</p><p>Viral Topic: Social Media and Personal Branding Quote: "I am somebody who's not very serious as an individual, I'm serious about the things I do, but as a character, I like to have fun with things and I like to have fun with more, let's say complex or serious topics like scientific studies and stuff."</p><p>The Importance of Evidence-Based Practice: "But I do think that the clash between the two sides, which are not really sides, is just a result of people wanting to naturally go against something and have this enemy."</p><p>"Improving Deadlift Strength with Variations and Singles": "Doing one RM specific work in the form of singles, keeping the majority of those with a few reps in reserve, but still having some heavier...
April 1, 2024
<p>Hello and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. </p><p>I am Dr. Phil Price. And on today's episode, we are joined by Powerlifter and S&C coach, Rob Palmer. Now, I've known Rob for many, many years and I know he knows a thing or two about getting as strong as possible. He's won many national titles and international titles in Powerlifting and was an S C coach in professional rugby for over 15 years. So I wanted to know a bit more around his processes on getting as strong as possible and see if we can use that to improve our bench press.</p><p>In this episode, we discuss:</p><ul><li><em>0:47 - Introduction</em></li><li><em>7:20 - The importance of a strength culture</em></li><li><em>14:19 - Learning from programming for rugby and powerlifting</em></li><li><em>19:00 - Multifactorial approach to programming</em></li><li><em>22:46 - Common mistakes in strength training</em></li><li><em>25:35 - Variability in strength training & Programming</em></li><li><em>32:27 - Identifying limiters of bench press performance</em></li><li><em>34:01 - Rob’s bench press training</em></li><li><em>37:00 - Reflecting on Rob’s powerlifting career</em></li><li><em>50:07 - Common mistakes in powerlifting skill</em></li><li><em>55:35 - What is 969 strength?</em></li></ul><br/><p>Key Findings</p><p>The Challenges of Professional Sport: "The job in professional sport, you're challenged to make lots and lots and lots of decisions every single day that realistically could have a very negative outcome for the player."</p><p>"The Value of Strength Training": I still think people don't value strength training as much as they should, because things come in and out of vogue, don't they? So when I first came to the sport, strength training was massive in terms of the thought process of what strength training can do for you. And I'm talking about basic strength training, getting good at deadlifting, getting good at squatting, getting good at being able to bench press, overhead press as much weight as possible, you had this kind of culture.</p><p>Viral Topic: The Importance of Recovery in Rugby</p><p>Quote: "In rugby, it's all about the recovery. It's got nothing to do with because the guys who are obviously aerobically really well developed, they're not particularly strong, but they can come in and hit 80% plus, 90% plus. It doesn't seem to affect them the same way that it does the guys who are less fit now, if you take them out of that context, say they get injured and they come out. The guys who are less aerobically developed as soon as they start the weight training. And obviously this is a bit of what you're born with, isn't it?"</p><p>The Future of Sports Science: "My biggest learnings from rugby are more that kind of truly holistic kind of programming where you have to consider you have an appreciation and consider all the facets of what make an athlete good."</p><p>"Improving Strength in Training": "Are you applying a stimulus? And is that stimulus great enough to elicit some sort of adaptation as you come back up?"</p><p>Injury Prevention in Sports Training: "So you do lots of volume and you work on lots of different muscle groups in isolation down here, so you can deal with the amount of stress is greater, although it's not on the higher end of the intensity spectrum."</p><p>"The Importance of Variation in Strength Training": With the squat you'd use lots of variations, so you get total leg development and it's the same kind of principle. You get total development of all the muscles required to enhance your, in this case, bench press performance. On that isolated muscle side, you get this kind of every single muscle gets developed to its maximal ability or its maximal potential there in isolation. Then you start to strip away, don't you?</p><p>Periodized Training: "Yeah, it would be the longest phase of all the phases. But within that so one of the key things for me within all...
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