My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust.

We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design.

Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training.

Read the full episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

Momentous: https://www.livemomentous.com/perform

Parker University: https://parkerseminars.com

David Protein: https://davidprotein.com/perform

00:00:00 Bret Contreras

00:02:10 Women vs Men Training Goals, Glutes

00:11:51 Glute Development & Women, Training Goals

00:18:51 Sponsor: Momentous

00:20:30 Booty by Bret, Glutes

00:28:10 Hip Thrust Exercise Development, Skorcher

00:38:22 Hip Thrust Popularization, Bench Press Evolution

00:47:03 Sponsor: Parker University

00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength

00:57:19 Glute Anatomy

01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds

01:13:08 Tool: 4 Exercise Categories & Variation; Recovery

01:20:51 Sponsor: AG1

01:22:32 Rotating Focus, Periodization, StrongLifting Program

01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor

01:40:31 Tool: Rule of Thirds

01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort

01:51:52 Sponsor: David Protein

01:53:18 Common Training Mistakes

01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length

02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise

02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles

02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings

02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion

02:55:18 Pivoting with New Research, Changing Training Program

03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back

03:09:55 Personalized Goals & Rule of Thirds, Modifications

03:15:12 Training Glutes Without Legs

03:21:08 Recap, Bret’s Projects & Links

03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health.

Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity.

We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background.

Read the full episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Renaissance Periodization: https://rpstrength.com/perform

Momentous: https://livemomentous.com/huberman

00:00:00 Tommy Wood

00:02:31 Cognitive Performance & Brain Health, Structure & Function

00:08:12 Brain Function & Stimulus, Brain Volume

00:12:13 Improve Cognitive Function, Skill Development

00:15:22 Sponsor: AG1

00:17:03 Skills, Near- vs Far-Transfer

00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status

00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty

00:35:00 Task-Switching, Kids vs Adults

00:41:20 Sponsor: LMNT

00:42:42 Brain Training?, Virtual Reality

00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC

00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep

01:00:55 Brain Fog, Subjective Cognitive Decline

01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog

01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration

01:13:33 Sponsor: Renaissance Periodization

01:14:38 Vision Assessment, Tool: Vision Training

01:21:54 Vitamin A, Antioxidants, Supplement Use

01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins

01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics

01:39:50 Creatine & Short-Term Energy, Lactate

01:45:45 Sponsor: Momentous

01:47:12 What is a Concussion?, Egg Analogy

01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones

01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria

02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology

02:08:58 Calcium Supplementation?, Vitamin D, Magnesium

02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors

02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job

02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature

02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training

02:35:50 Tool: Designing Exercise Protocol for Brain Health

02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism

02:44:49 White Matter, Exercise, Energetic Processes

02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging

02:55:40 Recap; Tommy’s Projects & Links

03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term.

I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels.

The full show notes for this episode are available at performpodcast.com.

AG1: https://drinkag1.com/perform

Momentous: https://livemomentous.com/huberman

LMNT: https://drinklmnt.com/perform

Parker University: https://parkerseminars.com

00:00:00 Boost Your Metabolism

00:04:08 Fat Loss, Long-Term Metabolic Health

00:08:27 Speed Up Metabolism?, Driving Analogy

00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE)

00:14:37 4 Components of TDEE

00:19:07 Sponsor: Momentous 

00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT)

00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins

00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR)

00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation

00:42:29 Sponsors: LMNT, Parker University

00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors

00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table

00:54:17 Intervene: TDEE Acute vs Chronic Factors

00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC

01:06:09 NEAT, Standing & Treadmill Desks, Walks

01:09:20 TEF, Calories, Tool: Increase Protein Proportion

01:13:48 Sponsor: AG1

01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature

01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants

01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps

01:35:49 Does Age Impact Metabolism?, Muscle Mass

01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT

01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction

01:49:29 RMR: Fish Oil; Muscle Mass

01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More

01:57:53 Losing Weight & Effect on TDEE, Plateaus

02:00:35 Summary, Tool: Combining Approaches

02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery. 

Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources. 

Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform 

Continuum: https://continuum.club/perform 

Momentous: https://livemomentous.com/perform

Maui Nui Venison: https://mauinuivenison.com/perform 

David Protein: https://davidprotein.com/perform 

00:00:00 Brain Health & Injury

00:03:58 Sponsors: LMNT & Continuum

00:07:08 Nutrition & Supplements for Brain Injury 

00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion

00:16:01 Brain Injury Pathophysiology

00:21:08 Burst Capillaries, Initial TBI Response

00:28:55 Delayed TBI Response, Neuroinflammation

00:33:11 Sponsors: Momentous & Maui Nui

00:35:44 Creatine Monohydrate; Second Impact Syndrome

00:40:44 Strength of Evidence Scale, Creatine

00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources

00:52:14 Sponsors: AG1 & David Protein

00:54:57 Fish Oil, DHA, EPA

00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index

01:03:38 Vitamin B2 (Riboflavin), Vitamin B

01:07:49 Riboflavin Dosages, Timing; Food Sources

01:10:17 Choline

01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage

01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep

01:23:56 BCAAs Dosage, Whole Food Sources

01:26:54 Magnesium

01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources

01:32:01 Blueberry Anthocyanins

01:34:20 Anthocyanins Dosage; Food Sources

01:36:09 Caffeine & Brain Injury Recovery

01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements

01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures

In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance.  

I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation.

Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best.

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform

Eight Sleep: https://eightsleep.com/perform

Vitality Blueprint: https://vitalityblueprint.com/perform

Momentous: https://livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

Renaissance Periodization: https://rpstrength.com/perform 

00:00:00 Blood Testing, Albumin, MCV

00:03:05 Sponsors: Eight Sleep & Vitality Blueprint

00:05:55 Blood Testing for Performance

00:09:24 Cons of Blood Work

00:13:39 Pros of Blood Work

00:19:30 Investigate: Blood Panels for General Health, CBC, CMP

00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover

00:32:08 Sponsors: Momentous & LMNT

00:35:21 Albumin, Hydration, Inflammation

00:38:50 Endurance Training, Iron

00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B12

00:50:52 Sodium, Potassium

00:56:48 Energy & Fatigue, Blood Glucose

01:02:39 Sponsors: AG1 & Renaissance Periodization

01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration

01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone

01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine

01:28:44 Context & Interpretation, Strength vs. Endurance

01:34:13 Sleep Apnea, Hemoglobin, Endurance Training

01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine

01:46:18 ALT, AST, Athlete’s Paradox

01:49:05 Optimal for What?, Context & Blood Markers

01:56:35 Tool: Analytical, Diurnal & Biological Variability

02:01:39 Patterns & Categories: Hydration, Inflammation

02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions

02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures

In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, and the likelihood that a genetic variant produces noticeable performance effects. 

I discuss the ethical issues and current limitations of using genetic testing for athletic talent identification. I explain whether your genetic profile can help optimize personalized training, exercise, and nutrition programs to further accelerate performance. I also discuss gene doping, gene editing, gene therapy, and the future of sports genomics.

If listeners have done or are considering genetic testing for personal or client use, this episode will provide a framework for the validity, accuracy, and reliability of current genetic testing and how to interpret their results. 

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform

Rhone: https://rhone.com/perform

Momentous: https://livemomentous.com/perform

Continuum: https://continuum.club/perform

Absolute Rest: https://www.absoluterest.com/perform

Renaissance Periodization: https://rpstrength.com/perform 

00:00:00 Genetics, Sports Genomics

00:06:51 Genetic Testing & Human Performance

00:11:21 Sponsors: AG1 & Rhone 

00:14:33 Sports Genomics, Genome vs. Gene, Athlete Passport

00:19:37 Genotype & Alleles; Variation, Polymorphisms, SNPs & Mutations

00:25:12 Myostatin Mutation; ACTN3 & ACE Genes

00:32:42 Sponsor: Momentous & Continuum

00:35:36 Investigate: Direct-to-Consumer Genetic Testing

00:38:10 History of Sport Genomics, Candidate Genes

00:45:41 Polygenic Traits, Polygenic Risk Score; Gene Editing

00:53:12 Sponsors: Absolute Rest & Renaissance Periodization

00:55:34 Interpret: 5 Questions About Genes & Traits; ACTN3 & ACE Genes

01:05:36 Traits & Gene Number; Height

01:11:14 Traits & Sports Performance, Elite Athletes; Athletic Talent Identification

01:18:19 Genetic Contribution to Traits, Variance

01:21:37 Likelihood & Magnitude of Genetic Effect; Ethnic Background & Genes

01:28:46 Intervene: Gene Doping, Gene Editing

01:31:56 Personalized Training, Precision Nutrition

01:34:29 Future of Sports Genomics & Ethics

01:37:50 Genetics & Athletic Performance

01:41:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures

In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance.

I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days.

I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively.

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Eight Sleep: https://eightsleep.com/perform

Momentous: https://livemomentous.com/perform

Vitality Blueprint: https://vitalityblueprint.com/perform

Renaissance Periodization: https://rpstrength.com/perform 

00:00:00 Plateau, Peaking & Overtraining

00:03:57 Sponsors: LMNT & AG1

00:07:26 “Stress is Stress,” Training & Inactivity

00:11:13 3 Scenarios for Plateau, Peaking & Overtraining

00:15:43 Physiological Passport, Personal Variation

00:20:45 Data Collection & Personal Load

00:23:54 Tool: Minimal Viable Solution & Tracking

00:28:00 Sponsor: Eight Sleep & Momentous

00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains

00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms

00:46:46 Overcoming Plateau: Nutrition, Protein

00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP)

00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching

01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers

01:10:40 Blood Biomarkers, Protein Status Markers

01:17:45 Peaking (Tapering) & Performance

01:27:04 Tool: Effectively Taper; Volume & Intensity

01:33:38 Taper & Biomarkers, Testosterone

01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability

01:45:05 Speed, Team Sports, Skills, Endurance & Taper

01:48:35 High-Performance Athletes & Tracking, Human Digital Twin

01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate

02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates

02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures

In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in metabolism and as a signaling molecule. 

I explain the concept of metabolic flexibility and how lactate helps cells effectively transition between energy sources (carbs vs. fats). I describe why lactate is essential for mitochondrial health and how different muscle fiber types use lactate. I also discuss how lactate relates to endurance performance and training “zones,” the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance.

I explain the three I’s (investigate, interpret, intervene) to determine your lactate levels and lactate threshold and how to use different exercise intensities to improve mitochondrial health and reduce fatigue.

This episode will help listeners appreciate the vital role of lactate in overall health and understand how lactate levels should inform training and exercise to improve metabolic flexibility, increase energy, and enhance performance.

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform

Momentous: https://livemomentous.com/perform

David Protein: https://davidprotein.com/perform

Renaissance Periodization: https://rpstrength.com/perform 

Continuum: https://www.continuum.club/perform

00:00:00 Lactate

00:04:21 History of Lactate Discovery  

00:11:00 Sponsors: Momentous & David Protein

00:13:58 Lactate vs. Lactic Acid

00:17:00 L- vs D-Lactate, Gut Microbiome

00:19:46 Lactate & Metabolic Acidosis, Ringer’s Solution

00:22:43 3 Primary Roles of Lactate, Metabolism

00:29:04 Glucose, Mitochondria & Lactate

00:36:09 Metabolic Flexibility, Carbs vs. Fat

00:40:25 Fat Metabolism

00:44:07 Carbohydrate Metabolism, Lactate Shuttle

00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers

00:53:01 Sponsors: AG1 & Renaissance Periodization

00:55:42 Alcohol, Fat, Hangover & Exercise

01:02:54 Is More Lactate Better?, Lactate Supplementation

01:08:50 Sponsor: Continuum

01:10:21 Cause of Exercise Fatigue

01:14:52 Investigate: Lactate Analyzers, Lactate Threshold

01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training

01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold

01:33:01 Interpret: Lactate Levels, Metabolic Flexibility

01:36:12 Interpret: Lactate Threshold

01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue

01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures

In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete’s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes.

I explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel.

I discuss the three I’s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing.

Listeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach.  

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Absolute Rest: https://www.absoluterest.com/perform

Momentous: https://livemomentous.com/perform

Eight Sleep: https://eightsleep.com/perform

00:00:00 Sleep Performance

00:08:16 Sponsors: AG1 & LMNT

00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep

00:15:49 Emerging Research & Sleep Performance

00:20:51 Sleep Duration, Sleep Banking, Sleep Extension

00:28:29 Tool: Sleep Extension to Improve Athletic Performance

00:35:21 Sponsors: Absolute Rest & Momentous

00:38:23 Injury Recovery; Tool: Sleep Banking

00:45:38 Athlete’s Sleep Paradox

00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure

00:57:24 Sponsor: Eight Sleep

00:58:46 Sleep Quality, Sleep Disorders in Athletes

01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing

01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders

01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia

01:28:56 Interpret: Sleep Duration, Sleep Quality

01:36:08 Intervention: Sleep Education, Sleep Opportunity

01:42:09 Intervention: Improve Sleep Quality & Timing

01:52:38 Tool: Resolve Snoring

01:55:58 Sleep Timing, Using Sleep for Performance Enhancement

02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures

In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.

I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.

This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.

Access the full show notes for this episode at performpodcast.com.

AG1: https://drinkag1.com/perform

Rhone: https://www.rhone.com/perform

Continuum: https://www.continuum.club/perform

Renaissance Periodization: https://rpstrength.com/pages/perform

Momentous: https://livemomentous.com/perform

Maui Nui Venison: https://mauinuivenison.com/perform 

00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power

00:08:09 Importance of Skeletal Muscle 

00:10:45 Sponsors: Rhone & Continuum

00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity

00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals

00:22:23 Programs Overview; Progressive Overload, Balance

00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview

00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous

00:36:47 Tool: Hypertrophy Program, Autoregulation

00:43:28 Program Specifics, ABAB Plan

00:50:25 Hypertrophy Program Results

00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart

01:03:21 Sponsor: AG1 & Maui Nui

01:06:09 Block Periodization

01:11:27 Accumulation Phase

01:19:39 Dynamic Warm-Up & Acceleration Development

01:24:49 Speed & Power Development

01:31:52 Day 1 & Weekly Progression

01:37:48 Transmutation Phase

01:45:20 Realization Phase, Overspeed

01:53:24 Program Concepts & Modifications

02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures