On this podcast we talk with Shaun Huls from the Advanced Expeditionary Force SOCOMM at Camp Little Creek in Norfolk VA. A strength and conditioning specialist, Shaun has worked with elite and pro athletes in football, baseball, track and field, MMA and endurance sports. Shaun and I discuss the modern SEAL and the differences between training for military special op's training and sports. If military training or fitness is your interest, this is a talk you won't want to miss!
On Tipcast 54 I discuss tips on how to make your racing weight on a lower volume, HIT-based training program. Weight loss is often a struggle for low-volume training programs, so hopefully a these tips can help.
The ESP Podcast would like to thank one of its newest supporters:
Blueridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com. We also want to thank both Rudy Project North America and Honey Stinger.
Things to consider when periodizing training for time-crunched triathletes.
volume by itself is not ideal for planning or review data. TRIMP, TSS or even RPE X time, which has been shown to be both cheap and effective.
Periodization is a fluid method for planning, you can mix and match models within a larger plan. Overall, this creates a plan that nearly always looks non-linear and undulating.
Strengths can be trained more sporadically and with higher training loads than weaknesses.
The rotation of priorities should not be rigid, nor should it simply adhere to a volume loading model.
Loading and unloading progression matters!
maintain the same general schedule and switch priorities within the schedule.
You need to track each sport individually to gain insight on individual sport progression.
Block periodization still applies. Breaking down training objectives into 4-8 weeks can help you monitor your progression.
That's a wrap on 2014! Please help support this podcast by writing a review and donating at our website.
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On Tipcast 52 I review my blog post on why advertisements disguised as research are not all they seem. Here I discuss some of what actual research says about the age old debates on seated vs standing on a climb, as well as whether a high vs a low cadence in "better". For more information checkout www.espanswers.com
For more information on the full post head to our website.
Listeners may remember my discussion with Allen Lim on marginal gains. Allen made the point that many athletes become hyper focused on certain areas that yield very little return. We can consider this the 1% margin. However, this focus on the 1% often comes at the cost of eliminating a bottle neck (BN) which also hold us back. In the world of elite racing, marginal gains (MG) are often where races are won and lost. But for the majority of us, our bottle necks are what is truly hold us back. The first part of the process, however, is identifying what your major bottlenecks are, as well as if your training objectives are addressing those, or if they are targeting marginal gains.
RULE #1 - KNOW THY WEAKNESS
Assess your strengths and weaknesses first.
RULE #2 - EATETH FROM THE LOW BRANCH FIRST
Focus on one thing and go for the low hanging fruit.
RULE #3 - MAYBEITH A QUICK FIX EXISTETH, BUT ALL DEMANDETH A CHOICE.
RULE #4 - NOT ALL WEAKNESSES MAYETH BE CHANGED
On Tipcast 50 I answer a question from the mail bag about B-12 supplements, and also tackle the age old question of whether to take anti-oxidants. If you're someone who wants to optimize your performance and recovery then you'll want to listen to this one!
Some of the research discussed in this podcast can be found here:
Lira et al. 2010
Cumming et al. 2014