The interval

Welcome back!

This is part 2 of our progression mini series, we talk about exercise dosing strategies. In this episode, we break down exactly what changes when you move from beginner to intermediate...and give you a concrete system to keep progressing for years.

Here's some of the stuff we talk about:

-Why progress slows down and spreads out...and how to measure it correctly 

-How to structure training in blocks so you're always moving forward 

-Why performance fluctuates workout to workout and what to do about it 

-How to leverage and refine your understanding of proximity to failure

-The RPE framework for compounds vs. accessories...and why backing off actually builds more 

-Why grinding reps above RPE 8 on big lifts is costing you more than it's giving you 

-How to auto regulate on bad days without derailing your program 

-The exact mistakes that stall intermediate lifters and how to avoid them

-Specific training strategies to add to your program (on top of the stuff from episode 1)

Simplify exercise loading because at the end of the day...it's not that deep. (I spent years over complicating this stuff)

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-LPCB 👊

Most people don't have a real system for progression in the gym

In this episode, I break down a simple progression algorithm you can use for years of progress in the gym. 

We talk about how to decide how much weight to lift, how to progress your exercises week after week, and how to avoid the guesswork that stops most people from getting stronger. 

I answer questions like

"Should I add weight today?"
"How hard should I go?"
"How do I keep progressing without burning out?" 

This episode will give you a clear system you can apply immediately. 

In this episode we cover: 

• What talk about proximity to failure how it guide decision in the gym
 • How to pick the right starting weight
 • The simplest progression models that work for beginners
 • How to know when to add weight vs reps
 • Why most people plateau in the gym
 • A simple algorithm for long-term strength and muscle gains 

If you're looking for a clear framework you can use for months...or even years...of training progress, this episode will give you exactly that.

Here's the link to the visuals: https://www.canva.com/design/DAGzJJo_Rdw/N0odADJtdqLkTofZ1NCN2w/view?utm_content=DAGzJJo_Rdw&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hff16051ef8

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-LPCB 👊

With 90 days left to 2025.

What’s the play, if you want to start 2026 with serious momentum instead of scrambling to get started.

In this episode I break down the 12 step process I would follow.

Enjoy! 

PS - Here's some ressources I mention in the episode:

Training zones explained

The nutrition blueprint 

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-LPCB 👊

Welcome back!

2 key concepts ideas to resume this episode

1) Everybody should train like an athlete

2) Movement optimization

This episode was a banger, thanks Rich for coming on.

Here's where you can follow Rich:

https://www.instagram.com/coach_richthaw/

https://www.instagram.com/empwr__/

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-LPCB 👊

So you sign up for your first HYROX and you want to know more about the race - what to expect on the day and understand a little bit more what you're going to have to do in training to prepare. Kyle and I have a discussion about all of the above to help you navigate the process if you're new to HYROX or if you've done a few and you want to understand how to prepare more appropriately. Enjoy! 

Chapters:

0:00 Introduction

1:41 Kyle's background and introduction to HYROX. 

8:42 How the race works

19:49 What to expect during your first race

28:34 Training principles

37:52 The importance of running and volume for HYROX

47:37 Mix Modal Training

56:26 Different types of HYROX athletes

1:02 Nutrition

1:11 The Community and experience

If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it goes out every Sunday: https://lpcb.kit.com/newsletter


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-LPCB 👊

Team!

This is part 2 of a 2 part series where I discuss the optimal minimal...

I dive into strategies for squeezing the most out of your gym workouts when you're short on time. Sometimes you don’t have the luxury of crafting the perfect session without any time constraints… enter the concept of minimum effective dose training—getting the max results with the least amount of time spent. I’ll walk you through some popular techniques like the rest-pause method, myoreps, and drop sets. We'll also talk about how to structure your training more efficiently with quick warm-ups and smart supersetting. Plus, I'll share some other practical strategies, including density training and agonist-agonist supersets. These tips are all about helping you get a solide training dose without sacrificing your busy schedule.

This is good for the really busy that doesn't have much time to spend in the gym or the busy athlete looking to improve in multiple disciplines (Hybrid Athlete, Multiple Sport Athlete, Endurance Athlete looking to cross-train...etc)

Chapters:

0:00 - Intro

2:23 - Optimal vs Effective

5:57 - I go off on a tangent about cooking

7:36 - Evidence Based Training Strategies

18:39 - Training Structure

30:07 - More training approaches

40:47 - Sample Training session

Here is the link to some of the ressources mentioned in the episode:
https://pubmed.ncbi.nlm.nih.gov/34125411/
https://pubmed.ncbi.nlm.nih.gov/27433992/
https://pubmed.ncbi.nlm.nih.gov/34527944/
Effective Strength Training for the Time Poor

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-LPCB 👊

Team!

This is part 1 of a 2 part series where I discuss the optimal minimal...We answer the question: "How can I maximise my results in the gym on a lower than ideal training volume.

This is good for the really busy that doesn't have much time to spend in the gym or the busy athlete looking to improve in multiple disciplines (Hybrid Athlete, Multiple Sport Athlete, Endurance Athlete looking to cross-train...etc)

Here is the link to some of the ressources mentioned in the episode:
https://pubmed.ncbi.nlm.nih.gov/34125411/
https://pubmed.ncbi.nlm.nih.gov/27433992/
https://pubmed.ncbi.nlm.nih.gov/34527944/
Effective Strength Training for the Time Poor

Chapters

0:00 - Introduction

4:54 - Defining Optimal: How much/How hard

11:43 - The minimum effective dose

13:23 - My personal opinion on optimal minimum

15:23 - Let’s get tactical: Building a session/week of training

If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it goes out every Sunday: https://lpcb.kit.com/newsletter


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-LPCB 👊

Welcome back to another episode of the EndurAthlete Podcast

In this special episode I give you early access to the first of a three-part series dedicated to unraveling the complexities of carbohydrates.

This was initially intended for YouTube but I still the audio only version to be very easy to follow.

We talk about the different types of carbs and their  building blocks.  We also look at a simple way to categorize them and talk about what happens in your body when you eat different types of carbs.

The goal is to arm you with the basic science based principles to better understand carbohydrates and make better choices in your diet.

While you are waiting for the next episode here is an other podcast episode that puts carbs in the context of your entire nutritional approach:
Nutrition Fundamentals - Part 1: Nutrition Hierarchy

Enjoy!2

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-LPCB 👊

In this episode, I share my personal journey with running and give you a step-by-step getting started in 2024.

I'll break down the starting points for two types of beginners:

1. Those without any fitness background and
2. Those who are already in good shape but new to running.

I provide a detailed progressions for each group, emphasizing the importance of the right running strategy in the beginning and show you how to methodically increase your running volume.

We also talk about the value of a solid foundation of resistance training, cardiovascular work, and regular walking for some beginner runners.

Finally, I talk about how much volume you should do when you consider yourself a “runner” and discuss what to do to keep progressing once you get to that point

Stuff mentioned during the episode:
[Spreadsheet] You can find the protocols from the episode here
[Blog] How to build an engine
[YouTube] Lactate Threshold Demystified

Chapters:

00:00 Introduction and Background 
03:15 My journey into running 
07:10 The biggest mistake beginner runners make 
08:41 The 2 types of beginners 
12:57 Scenario 1 - Phase 0 
19:36 The best type of running for beginners 
22:58 Sample Phase 0 Progression 
28:57 Scenario 2 
31:17 The next level of running/walk progression 
32:57 Increasing and weekly training progression 
35:07 Chapter 4: Becoming a Runner and Setting Goals 
37:02 Varying training intensity 
41:41 Conclusion ish
42:38 The value of running and additional ressources

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-LPCB 👊

In this episode, we talk about everything you need to know to build your engine. More specifically, you'll understand the different intensity domains, how to train them and how to put it all together into a coherent training week. 

Enjoy!

PS: Please review, rate and share the podcast if you like it or get something out of it 🙏

If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it goes out every Sunday: https://lpcb.kit.com/newsletter


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-LPCB 👊