Since starting NBT, I've noticed a growing gap between what I'm doing (lots of cycling) and what I need to be doing for longevity (strength training). This year then, I plan to focus more on strength. The trouble is, I've no clue what I'm doing! Luckily, I was able to hire Dr Mike T Nelson, PhD as my strength and conditioning coach.

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1. One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up.
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You should listen to this interview to learn why all athletes, including endurance athletes, should be strength training. I started Dr Mike's programme about six weeks before recording which meant I had lots of questions and honest feedback.

Here's the outline of this interview with Dr Mike T Nelson, PhD:

[00:00:56] First interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…

[00:03:31] Reconciling multiple coaches.

[00:03:45] Setting goals.

[00:04:27] Strength for longevity.

[00:04:47] Dr Andy Galpin, PhD.

[00:05:32] All athletes should be strength training.

[00:08:10] Jeff Kendall-Weed.

[00:09:47] Biomechanics.

[00:11:07] Reducing risk of injury.

[00:11:32] Deadlifts.

[00:13:32] Don't squat the weight up!

[00:15:00] Don't copy powerlifters.

[00:15:52] Video: Dr Mike analysing my deadlift and his own.

[00:18:54] Psoas muscle.

[00:20:21] Warming up.

[00:21:15] RPR: reflexive performance reset.

[00:23:10] Quadratus lumborum (QL) muscle.

[00:24:32] Sets and rep ranges.

[00:26:08] Linear progression of volume.

[00:29:04] Monitoring fatigue.

[00:29:40] Heart rate variability (HRV) see my interview with Jason Moore of Elite HRV.

[00:30:25] Recording sets and reps, software.

[00:31:56] Volume, intensity, and density (volume / time).

[00:35:43] Strength vs endurance effects on HRV.

[00:37:06] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016).

[00:39:22] Endurance volume.

[00:40:15] Session quality and progressive overload.

[00:41:20] 10% drop off for intervals.

[00:42:31] Issurin residual training effects chart.

[00:45:41] Dr Ben Peterson, PhD.

[00:46:28] MAF pace.

[00:47:12] Biofeedback range of motion test.

[00:47:54] Sumo vs conventional deadlift

[00:50:58] John Meadows - Meadows's Row.

[00:51:56] Plate press--work with an open palm.

[00:54:21] Front squat.

[00:54:45] Zercher squat.

[00:55:03] Zombie front squat

[00:57:58] Rubix cube back squat.

[00:59:19] Chin-ups and pull-ups.

[01:00:59] Mike has two spots open.

[01:01:24] http://miketnelson.com/muscle