The Kaizen Performance Podcast

Welcome back to The Kaizen Performance Podcast!

In this our third and final episode in this 3 part series, we cover all things match day plus one

We dive into the what, why and how behind match day plus one recovery, covering post-game nutrition, hydration, recovery modalities, sleep, rest, and the transition to a rest and digest state to support optimal recovery.

We also explored the effects of a high-intensity match on the body, the importance of tapping into the parasympathetic state, and the management of the inflammatory response.

So, if you enjoy today's episode be sure to share it with a friend, let us know on socials or leave us some feedback!

Chat soon,
Paddy & Mark

The 1% Better Movement.

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Chapters

• 00:00 Introduction to Match Day Plus One Recovery
• 05:21 Rehydration and Recovery Nutrition
• 11:00 Electrolyte Supplementation and Rehydration
• 18:13 Optimising Sleep and Rest
• 24:07 Monitoring Wellness and Adjusting Behaviour
• 32:14 Weight Training and Recovery Strategies

Welcome back to The Kaizen Performance Podcast!

In this our second of our 3 part series, we cover all things game day preparation

From morning routines, hydration, pre-game meals to primer sessions, and physical warm-ups, we aimed to emphasise individuality and the importance of trial and error in finding the right strategies for finding your optimal preparation strategy.

If you enjoy today's episode be sure to share it with a friend, let us know on socials or leave us some feedback!

Chat soon,
Paddy & Mark

The 1% Better Movement.

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Chapters

• 00:00 Morning Routine for Game Day
• 08:12 Hydration and Nutrition
• 16:18 Primer Sessions
• 27:08 Pre-Game Meal and Nutrition Planning
• 36:24 Pre-Game Physical Preparation

Welcome back to The Kaizen Performance Podcast!

With games coming in thick and fast for the club GAA athlete, in today's conversation, we said we'd chat all things match day-1 and take you through our step by step guide

This, our first of a three part series, dives into the MD-1 check-in process, carbohydrate loading, primer sessions, stress avoidance, hydration, and the importance of trial and error in preparation during this period.

Key Takeaways

• Start your match day-1 with a wellness check-in to determine what's needed
• Stress, physical as much as mental needs to be managed on match day -1
• Your nutrition needs to be planned and intentional in order to meet your fuelling demands

If you enjoy today's episode be sure to share it with a friend, let us know on socials or leave us some feedback!

Chat soon,
Paddy & Mark

The 1% Better Movement.

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Chapters

• 00:00 Energy Management Insights
• 08:02 Check-In and Readiness
• 18:13 Primer Sessions and Movement
• 24:27 Avoiding Fatigue and Stress
• 31:00 Trial and Error

Welcome back to The Kaizen Performance Podcast!

In today's conversation, we chatted with in-house Performance Psychologist Liam Coleman on all things energy management and its impact on performance in both elite and sub-elite sports.

We explored the importance of self-reflection, routine, and identifying what gives individuals energy, diving into the signs and symptoms of low energy, the role of sleep, and the need for a proactive approach to energy management.

The conversation covers the importance of flexibility in training routines, recovery strategies, and self-talk for athletes. It also delves into practical tools and techniques for winding down after training sessions and games.

Key takeaways

• Energy management is crucial for both professional and amateur athletes, impacting performance and injury prevention.
• Self-reflection, routine, and identifying what gives individuals energy are key components of effective energy management.

If you enjoy today's episode be sure to share it with a friend, let us know on socials or leave us some feedback!

Chat soon,
Paddy & Mark

The 1% Better Movement.

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Chapters

• 00:00 Creating a Routine for Energy Management
• 29:03 Recovery Strategies and Self-Talk
• 38:22 Winding Down After Training Sessions and Games

Welcome back to The Kaizen Performance Podcast!

In today's bitesized conversation, we delve deep and narrow all things cold water immersion.

We chat about the challenges of recovery in intense training periods, the relevance of cold water immersion in athlete recovery, its impact on performance, timing and frequency considerations, optimisation for recovery, utilisation in different training phases, and its role in pre-season training for GAA athletes.

Takeaways

• Cold water immersion has both physiological, psychological and performance benefits when used during the acute recovery window.
• The timing and frequency of cold water immersion depends on the training phase and recovery goals.

If you enjoy today's episode be sure to share it with a friend, let us know on socials or leave us some feedback!

Chat soon,
Paddy & Mark

The 1% Better Movement.

20 Days, 20 Free Tools

Follow The Journey

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Interested in working with us?

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Chapters

• 00:00 Recovery Challenges in Intense Training Periods
• 09:02 Timing and Frequency of Cold Water Immersion
• 14:26 Utilisation of Cold Water Immersion in Different Training Phases

Welcome back to The Kaizen Performance Podcast!

In today's conversation, we delve into the challenges of managing recovery and training load in a tight schedule, the transition from pre-season to in-season, and the importance of structuring the week for optimal performance.

We also cover the impact of game demands on physical qualities, the significance of tracking metrics, and the need for strategic progressions in this transitionary period.

Key Takeaways

• Recovery and training load management in a tight schedule
• Transition from pre-season to in-season
• Structuring the week for optimal performance
• Impact of game demands on physical qualities
• Significance of tracking metrics
• Strategic progressions for improvement

If you enjoy today's episode be sure to share it with a friend, let us know on socials or leave us some feedback!

Chat soon,
Paddy & Mark

The 1% Better Movement.

20 Days, 20 Free Tools

Follow The Journey

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Interested in working with us?

Where to Find Us

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Chapters

• 00:00 Managing Recovery and Training Load in a Tight Schedule
• 07:26 Structuring the Week for Optimal Performance
• 19:29 Impact of Game Demands on Physical Qualities
• 25:08 Significance of Tracking Metrics
• 33:24 Strategic Progressions for Improvement

Welcome back to The Kaizen Performance Podcast!

In today's conversation, we delve into the daily habits of an elite GAA player, focusing on mental energy, planning, nutrition, and sleep.

In this one, we want to give club players a realistic picture of what elite standards look like off the pitch and outside of the training environment.

Key Takeaways

• Mental energy is a critical aspect of playing inter-county football, often underestimated.
• Planning the day and orientating nutrition to suit the demands of the day is a key habit for Paddy.
• Consistency in habits over the long term positively impacts performance and life.

Chapters

• 00:00 The Mental Energy Demands of Inter-County Football
• 10:03 Daily Planning and Mental Energy Management
• 19:29 Morning Routine and Mental Relaxation
• 32:19 Wind Down Routine and Sleep Support
• 38:06 Nutrition and Carbohydrate Manipulation

Chat soon,
Paddy & Mark

The 1% Better Movement.

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Welcome back to The Kaizen Performance Podcast!

In today's conversation, Mark covers the fundamentals when it comes to maximising adaptation in the pre-season as a GAA athlete.

What we covered:

• Balancing body composition goals
• Common myths and misconceptions
• Utilising pre-season competition and challenge games
• Planning and preparation

Chapters

• 00:00 The Importance of Hydration
• 13:41 Body Composition in Pre-Season
• 19:34 Myths and Misconceptions in Nutrition
• 31:44 Planning and Preparation

Chat soon,
Paddy & Mark

The 1% Better Movement.

20 Days, 20 Free Tools

Follow The Journey

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Interested in working with us?

Where to Find Us

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Welcome back to The Kaizen Performance Podcast!

In today's conversation, Paddy covers the big rocks when it comes to maximising your pre-season as a GAA athlete, including misconceptions, metrics for progression, load management, recovery, and optimising performance.

We also delve into the importance of the 'other 22 hours' and the high-low training model for maximising recovery and performance this pre-season.

Key Takeaways

• Pre-season training involves building a roadmap, understanding fatigue, and utilising body weight as a valuable tool.
• Metrics for pre-season progression include total distance, high-speed running, accels and deccels, and max speed.
• Managing load and recovery is crucial, and tracking performance metrics is essential for progress assessment.
• Club athletes can benefit from additional work, and gym training in pre-season should focus on strength and power adaptations.
• Optimising longevity and availability involves maximising the 'other 22 hours' and implementing the high-low training model.

Chapters

• 00:00 Building a Roadmap for Pre-Season
• 12:18 Utilising Body Weight in Pre-Season
• 19:34 Managing Load and Recovery
• 28:38 Gym Training in Pre-Season
• 37:37 High-Low Training Model

Chat soon,
Paddy & Mark

The 1% Better Movement.

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Welcome back to The Kaizen Performance Podcast!

 
In today's episode we reviewed Gaelic Footballs New Rules of 2025 and how they might (or might not) shape how you approach the pre-season for 2026

Last year was a monumental year, the game changed, whether you liked it or not

So in today's episode we made sense of the small amount of GPS data that is currently available data so you don't get left behind in 2026

What we covered..

• What changed and what didn't in Gaelic Football
• How these changes can guide your pre-season focus
• The role of context and position specific demands
• The New Rules and body composition

 
We hope you enjoyed today's episode, if so, be sure to rate the show, share this weeks episode with a friend or let us know your thoughts on social media!

 
Chat soon,
Paddy & Mark

The 1% Better Movement.

Complete a FREE Annual Audit here

Follow The Journey

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Interested in working with us?

Where to Find Us

Apply for The Academy

Chapters

• 00:00 Introduction to Whoop and Wearable Technology
• 07:28 Transition to Gaelic Football Rule Changes and Physiological Impact
• 13:06 Player Experience and Enjoyment with New Rules
• 21:28 Pre-Season Training Considerations Based on Data Analysis
• 31:35 Body Composition and Performance Considerations