In this episode of The Art of Performance Podcast we're diving into the latest science behind extended fasting protocols...

Specifically an 8-day water-only fast and its impact on hormones, metabolism and performance.

We break down:

• The new data: cortisol, testosterone, insulin, growth hormone

• What happens to your muscle mass, endurance and strength during multi-day fasts

• Why some athletes are experimenting with prolonged fasts at 48 & 72 hour interventions (and whether they should be)

• Our take on whether this is biohacking gold or total bullshit

If you've ever considered fasting for performance, weight management or metabolic health this is the episode that cuts through the noise and tells you what some iof the data says.

Can you train like an athlete in the weight room and build an engine that is unrivalled in any setting?

In this episode we're tackling Concurrent Periodisation!

Training strength, power and endurance simultaneously without compromising progress.

We unpack:

• The truth behind the Interference Effect (and why it's outdated)

• High/Low stimulus training days: Charlie Francis' model meets modern hybrid coaching

• Research backed strategies to balance intensity, fatigue and adaptation

• Real nworld weekly templates for HYROX athletes, tactical populations and hybrid competitors

Backed by science.

Grounded in practice.

Built for the athlete who wants it all.

In this episode of The Art of Performance Podcast, we go deep on Conjugate Periodisation!

One of the most bastardised systems in the fitness industry. Born in Soviet sport science and weaponised by Westside Barbell, the conjugate method trains multiple performance qualities simultaneously...

Strength, Speed, Hypertrophy and Power.

We break down:

• What conjugate really is (beyond bands and box squats)

• The Max Effort, Dynamic Effort and Repetition Methods

• Why movement rotation and concurrent traits are its superpower

• Who it works for (and who it doesn't)

• How to apply it to hybrid athletes, tactical professionals and real world clients

Whether you're coaching high performance athletes or programming for yourself, this episode rewrites what you thought you knew about conjugate training.

In Episode 64, we're throwgoing to town with Daily Undulating Periodisation (DUP) - a programming model that thrives on frequency, variety and calculated progression.

• We break down how DUP works
• Why it outperforms linear training for many lifters
• And how to use it inside hybrid, strength or gen pop programs.

Whether you're training to peak or just want more from your week-to-week lifting, this episode is a masterclass in programming flexibility with purpose.

In Episode 63, we're diving into the programming model built for peak performance—Block Periodisation.

Born out of Soviet sport science, block periodisation uses highly focused training blocks to prepare athletes for major events and phases of the year.

We break down the three pillars:

• Accumulation
• Transmutation
• Realisation

A nd show you how to program them with purpose.

Whether you're building a HYROX prep block, coaching a tactical athlete, or just want to understand how to actually peak properly - this is the deep dive you need.

Let

In Episode 62, we're dissecting the OG of structured training - Linear Periodisation.

You'll learn where it came from, who it's actually good for, and why most people either misuse it or give up on it too early.

We'll break down why linear periodisation works for beginners, return-to-training clients, and base-phase strength development - but also where it completely falls apart for athletes chasing multiple performance outcomes.

If your training is stuck on the same 3x10 cycle, this episode might just slap you into clarity.

In this first episode of our Programming & Periodisation Mini-Series, we're going all in on the truth behind what separates elite training from random workouts.

You'll learn exactly what periodisation is, where it came from, and how to apply it to your own training - without the fluff or textbook jargon. We'll break down the full lifecycle of an effective training plan: GPP, Foundation, Specific Prep, Intensification, Tapering, and Deloads.

This episode will help you finally understand why most people stay stuck, plateaued, or burned out—and how to build a training system that actually f*cking works.

If you want to stop guessing and start progressing, this is where it begins.

🎙️ "No Bullsh*t Strength & Conditioning Q&A – 20 Science-Backed Answers"

Tired of fitness myths, misinformation, and people making training way harder than it needs to be?

In this rapid-fire Q&A, we answer 20 of the most common (and dumbest) fitness questions we get asked, using real science - no fluff, no fads, no influencer BS.

💥 Want to know if cardio kills your gains? 💥 Confused about protein, rest days, or the best training split? 💥 Tired of people overcomplicating fat loss and muscle gain?

We're breaking it ALL down in punchy, no-BS style answers backed by science and actual f*cking experience.

🎙️ Listen now – and finally cut through the fitness industry bullsh*t.

Biohacking is a billion-dollar industry - but does any of it actually work?

In this episode, we expose:

🔥 The biggest biohacking scams & who's getting rich from them.

🔥 What works (cold plunges, nootropics) vs. what's utter bullsh*t (grounding, overpriced supplements).

🔥 The only 'biohacks' that actually improve performance—without costing you a fortune.

If you're tired of the hype and want real, no-BS advice, listen now. 🎧 🚀

More athletes are ditching meat and going plant-based...but is it actually better for performance or just another overhyped trend?

In this episode, we break down:

🔥 The pros & cons of plant-based diets for high performers

🔥 Common nutrient deficiencies that can wreck your training

🔥 How to optimise a plant-based diet for strength & endurance

🔥 Why some athletes thrive on it and others fall apart

If you're considering a plant-based approach, listen to this first 🎧 🚀