In this episode of the HY3RID podcast, TM, DL and AG are back in the podcast den talking about LEGACY. 

LEGACY is the brand new format for HY3RID online coaching, with Volume 1 launching on 6th Jan 2020. In this episode we really delve into the why behind the program and the change from a monthly rolling format to a 12 week block. We also discuss some nuances of programming, how to properly develop a a solid aerobic base, the best way to level up your skills.

Listen to this episode if you want to learn:

- Why we have changed the format of our online coaching

- What training for longevity really means, and how to actually apply it

- Where most people go wrong with their conditioning and how we are going to be progressing this over the next 3 months.

- How the training will be set up to help you progress everything across the 12 week block

- Want a fresh perspective on training for 2020

We appreciate we bang on about it enough, but falling in love with the process of training is really core to what we do. We can absolutely deliver short term results in terms of improved athletic performance, moving better, building muscle mass and learning bodyweight skills. However, the real magic of training comes in doing it consistently forever, and the only way we are going to do that is if we enjoy it.

All of our podcasts are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic)

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

HY3RID LEGACY, our online coaching program is opening this week. Download a sample week here to fall back in love with training and start writing your own LEGACY.

If you are based in Bristol, try out our small group coaching  with our 30 day trial at Sweatbox Gym in Bristol.

In this week’s episode we are revisiting conditioning and what it truly means back in the podcast den.  

What does Conditioning mean? As a very general rule, we are considering conditioning to be the ability to produce a large quantity of work for an extended period of time or repeated bouts, but conditioning is very much specific to your sport/training goal.

However we do know that doing some kind of cardiovascular/aerobic training improves overall health markers across the board and will have you performing.

After chatting through what adaptations we are specifically looking for from aerobic training, we discuss:

Why this is important, even if you are a powerlifter

Why HIIT training is potentially one of the worst things you can do to actually build aerobic capacity

What you actually need to do to build more aerobic capacity?


NOTE. We would also like to give a massive apology. We actually misquoted the Tabata study, which actually consisted of 20s:10s x7 rounds 3x per week and 30 min steady 70% bout 1x per week.

We also mention the Kurzgesagt video on time. We highly recommend watching these videos for many facts and much interest.

We also mention a few articles on Stronger by Science including Could avoiding cardio be holding back your results and combining Cardio and Hypertrophy.

If you have any questions or anything we missed, please feel free to get in touch.

All of our podcast are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic)

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

HY3RID LEGACY, our online coaching program is opening this week. Download a sample week here to fall back in love with training and start writing your own LEGACY.

If you are based in Bristol, try out our small group coaching  with our 30 day trial at Sweatbox Gym in Bristol.

In this episode we are joined with The Bernard AKA Bernie Gomm. Bernie is a professional MMA fighter, gym manager at Sweatbox in Bristol, full time Dad and is currently starting his own MMA promotion, True Champion.  

Bernie chats to us about his background and how he first got into training and fight based sports by  throwing himself in a the deep end with a Muay Thai fight in Thailand against a Thai fighter.

We also cover:

- What training looks like in the lead up to a fight

- How Bernie manages his nutrition

- Bernie’s current running challenge

- Warrior willy and how to make tickling a legal move in MMA

- Man Crushing on Jay Cutler

Any support for Bernie’s current running challenge would be hugely appreciated.

https://www.justgiving.com/crowdfunding/runwithbernrod

All of our podcast are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic)

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

HY3RID LEGACY, our online coaching program is opening this week. Download a sample week here to fall back in love with training and start writing your own LEGACY.

Try out our 30 day trial small group coaching at Sweatbox Gym in Bristol.

Get Drunk Not Fat!

In this week’s episode DL, AG & TMT go through the best strategies to get as drunk as possible, consuming as few calories as possible and ensuring you maximise any potential gains your training can give you. 

With all the Christmas parties coming up, the boys also cover how to minimise the effect alcohol will have on you if you want to be on. Your best behaviour but still drink with your colleagues! 

Finally, they touch on how to structure your training to ensure you are not wasting time and energy in the gym just to undo it with a heavy bout of drinking.

Skip to minute 12 if you want to avoid the waffle and don't want to hear siri sing Queen. 

If you want to read more on this, have a read over Menno Henselmans blog on the science of binge drinking. 

All of our podcast are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic)

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

Surviving Christmas is a massive fitness industry cliche. Christmas, more so than any other time of the year we make a massive effort to spend more time with people we love and should 100% be enjoyed, but that doesn't mean that we completely disregard everything we would normally do throughout the rest of the year, eat shit loads, not train etc. 

In this episode, Tom, Dai and Ali talk through considerations for training and nutrition over the Christmas period; What will give us the most amount of enjoyment, how much body fat you would actually be happy to put on over the Christmas period, whether that's realistic, and what our non-negotiables are in terms of training and nutrition. 

The point we really want to reiterate is to do what you will enjoy the most. Don't feel like you "have to" train if you don't want to, but absolutely do if you do want to. 

Whatever you decide to do, whether that is to keep training and try to implement some sort of calorie control, or just go balls deep in mince pies and baileys everyday, just be happy with the decision you have made, enjoy all of it and set yourself up so that you aren't unhappy with how you are feeling come New Years.

Why we started - enjoy this repost of Episode 10 where we talk about the origin of HY3RID - How the love of ice cream, hugs and HY3RID training brought us all together. 

In this episode we talk through each of our back stories, how and why we first started training and how we came together as HY3RID. 

All of our podcast are on iTunes, Spotify and many other podcast platforms.

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

RECAST....Today's episode on Nutritional Periodisation with Gregg Slater was so good the first time around, we've decided to recast it for anyone who didn't hear it, and even if you did, it's probably worth listening to it again. 

The evidence shows that the vast majority of people who undertake a diet end up no better or worse off three years down the line.  Gregg introduces the concept of nutritional periodisation and why it can be useful to think of nutrition as being a bit like training in some ways. 

Listen to this episode if you would like to learn:

- Why dieting becomes so hard the longer we go on for

- What nutritional periodisation is and how we can use it to help adherence to dieting phases

- How to set up a diet for long term success

- Why dinosaurs are excellent

We also discuss diet fatigues, the usefulness of taking diet breaks and why exercise is terrible for losing  but excellent for keeping it off!

If you'd like to hear more from Gregg you can follow him on Instagram @gregg_ltb or @liftthebar. Find out more about the best PT course in the business @ltb_personal_training_course.

All of our podcast are on iTunes, Spotify and many other podcast platforms.

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

On this week's episode we are lucky enough to have Ben Pritchard joining us in the podcast den. 

Ben shares his incredible journey towards the paralympic games in Tokyo 2020 for GB Rowing. Ben started his athletic career with sailing in his teens, becoming one of the best in the country. From there, he transitioned over to triathlon, again getting to team GB standard before transitioning into cycling. 

It was whilst racing in a cycling event in 2016, that Ben crashed, leaving him paralysed from mid trunk down. During rehab, Ben was introduced to a wide array of different disability sports, and admittedly after hating it to start with found a passion for rowing. 

3 years later and he has qualified for Paralympic games Tokyo 2020, British and welsh Indoor champion and is a current world record holder over 1km on concept 2. 

For more on Ben, check out his instagram @benjaminpritch1 and his website www.iambenpritchard.com

All of our podcast are on iTunes, Spotify and many other podcast platforms.

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

In this episode we have an excellent treat for you…even more exciting than the biscuits we were dunking in this episode.

It was our absolute pleasure to have John Last in the podcast studio talking about his background in free running, circus and handbalancing as well as lots of chat around biscuit dunking, zombie apocalypses and great lakes.

Listen to this episode if you want to learn:

Skip to minute 34 if you want to here about all things handstands but the preamble is pretty excellent and you might learn a lot about the dunk ability of biscuits.

For more from John, check out his instagram @Johnathan_last

All of our podcast are on iTunes, Spotify and many other podcast platforms.

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gym in Bristol.

THE SLEEP TRILOGY

This week we have a compilation or possibly a compendium of the previous 3 episodes in one. 

Have a listen if you would like to learn:

- Why sleep is important and how terrible sleep deprivation is

- What causes us to sleep

- Practical ways to improve your sleep

For show notes and references, please see the previous 3 episodes on the blog:

Sleep Part 1 - Why Sleep is important

Sleep Part 2 - Circadian Rhythm and Sleep Pressure

Sleep Part 3 - Practical Advice to Improve Your Sleep

All of our podcast are on iTunes, Spotify and many other podcast platforms.

If you found this useful, please please please leave a review, rating, share with your friends.

Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates.

If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gym in Bristol.