The Progress Theory

By The Progress Theory

Welcome to The Progress Theory.

Our purpose is to teach and discuss scientific principles to show how we can enhance and optimise human performance.

We will deliver you interviews with world-class... more

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How many episodes does The Progress Theory have?

The podcast currently has 86 episodes available.

The Progress Theory episodes:

August 11, 2025Maximise performance using NIRS with Jem Arnold
Welcome to another episode of The Progress Theory, where we explore the latest scientific principles to help you optimise your performance. In this episode, Dr Phil Price sits down with Jem Arnold—a physiologist, physiotherapist, and PhD candidate at the University of British Columbia with a fascinating dual focus on high-performance sport and clinical research.
Jem’s work dives deep into individual responses to training and the use of Near Infrared Spectroscopy (NIRS), a cutting-edge wearable technology that measures muscle oxygenation both in the lab and out in the real world.
In this episode, Jem breaks down what NIRS is, how it works, and why its ability to capture local muscle oxygenation is so useful for endurance athletes, hybrid competitors, and anyone interested in interpreting the body’s signals during exercise. Drawing from both his research and personal experience with vascular conditions affecting elite cyclists, Jem shares insights on programming, individual variability, and how blending subjective feedback with objective tech can revolutionise our approach to training.
Whether you’re curious about the next frontier of monitoring tools, want to understand performance plateaus, or just love to geek out on physiology, you’ll find plenty to stimulate your thinking in this conversation. As always, don’t forget to follow The Progress Theory for more episodes and resources. Let’s dive in!
In this episode, we discuss:
00:00 Introduction
05:17 Iliac Artery Compression in Athletes
09:03 From Clinic to Laboratory Journey
11:28 Cyclists' Arterial Strain Issue
13:58 Rare Condition in Endurance Cyclists
18:28 Quadricep Oxygenation and Flow Limitation
22:04 Compensation and Performance in Athletes
27:01 Understanding Metabolic Demands in Exercise
30:33 Metabolic Limitations in Athletic Performance
33:10 Steep Deoxygenation: Overexertion Warning
37:05 Device-Specific Trends in Oxygen Measurement
40:04 Assessing Athletes' Functional Oxygen Range
44:04 From Data to Actionable Insight
49:04 "Assessing Power and SMO2 Balance"
52:53 Selective Use of Training Gadgets
56:04 Incremental Training Feedback Process
58:06 Inconsistent Data Interpretation Challenges
01:00:48 Blogs: Informal Idea Sharing

Takeaways
NIRS for Real-World Monitoring: Wearable NIRS devices provide invaluable real-time insight into local muscle oxygenation, allowing coaches and athletes to better understand individual physiological responses during both training and competition.
Individual Variability is Key: Jem emphasised that group-level sports science research doesn’t always translate directly to individual athletes. NIRS can help tailor interventions and programming by capturing each athlete’s unique response, especially when combined with subjective reports.
Practical Application Requires Context: Having all the gadgets is great, but Jem highlighted the importance of integrating NIRS data with athlete sensations, performance metrics, and expert guidance. It’s about turning data into tailored, actionable information—don’t let the numbers overwhelm the athlete or the process!
FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
@jem arnold
Spare cycles blog
MoxyTrain RedArtinis

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.

KULT Media 2023
Mentioned in this episode:
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
...more
1h
August 04, 2025How Can Growth Mindset Transform Your Performance? with Claire Bennett
Hello, and welcome to The Progress Theory where we discuss scientific principles for optimising human performance.
In this episode, we are joined by former GB fencer and now mindset and performance coach, Claire Bennett. Now mindset is such an important part of the elite performer.
We're so focused on achieving a particular goal that we often lose sight of what's important, which can lead to resentment and sometimes poor performance. In this episode, Claire talks about her experience at the top level of fencing and how she's utilised all of that experience to start her mindset and performance coach business, Perform, be happy.
In this episode, we discuss:
0:50 - Introduction
02:48 - Transitioning from a full time athlete career
09:20 - Athlete self-care and self-appreciation
12:02 - Negative perfectionism and practise
15:41 - Overcoming negative perfectionism
17:20 - Growth Mindset and Getting outside your comfort zone
24:12 - Anxiety in different professions
28:18 - Insecurity
32:28 - Practical recommendations from a performance coach

Takeaways
🔹 Purposeful Practice Over Perfection: It's not about doing more, it's about doing it right. Focus on quality, not quantity. Perfect practice, rather than just practice, leads to top performance.
🔹 Growth Mindset is Key: In any high-performing environment, whether you're an athlete or a musician, adopting a growth mindset can turn fear and self-doubt into opportunities for growth.
🔹 Embrace Challenges as Opportunities: Reframe fears and pressures by seeing them as chances to learn and grow. Shift from "I have to" to "I get to" and watch how it transforms your outlook.
FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
@performbehappy
Singing Challenge

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.

KULT Media 2023
Mentioned in this episode:
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
...more
36min
July 28, 2025Unlock Peak Performance with Plyometrics with Matt McInnes-Watson
Hello and welcome to the Progress Theory where we discuss scientific principles for optimising human performance. In this episode, we're joined by plyometric expert Matt McInnis-Watson. Now I don't know if you've noticed, but you quite often hear of a new world record being broken in a number of different sports, say, weightlifting or quite often in running. I'm always hearing of a new world record in, say, 5k, 10k, etcetera, etcetera. But you rarely hear of a world record being broken in a jump event such as the long jump or triple jump or high jump. I mean, Jonathan Edwards' world record in the triple jump has been going since 1995.
So what needs to happen in jump training and the culture within jump training to see an improvement in jump sports? That's why I contacted Matt. And if you have any interest in improving jump performance, this episode is for you.
In this episode, we discuss:
1:02 - Introduction
3:35 - The importance of Plyometrics in today’s society and longevity
8:35 - Issues with plyometric research
13:44 - People get the plyometric definition wrong - still
16:12 - different types of plyometrics
20:27 - Why are jump world records rare?
25:57 - Strength specificity
30:25 - What needs to change?
35:10 - Which jump sports will see the biggest changes over the next few years?
39:08 - Power athlete vs speed athlete
44:13 - The importance of supramaximal
50:37 - Plyometric recommendations

Takeaways
🔹 Plyometrics for Health Longevity: Plyometrics aren't just for athletes. They play a crucial role in maintaining reactive strength, which is vital for reducing injury risks, especially as we age. Matt highlighted how integrating plyometrics can aid in preserving dynamic capacity, thus enhancing long-term health.
🔹 The Science and Research of Plyometrics: It was fascinating to hear about Matt's critique of current plyometric research. He underscored the need for clearer definitions and proper visual documentation in studies to better understand plyometric movements and their implications for training.
🔹 Training for Future Success: A pivotal point was the shifting focus towards speed training in events like high jump and triple jump. By restructuring training to incorporate more dynamic and reflexive elements rather than solely focusing on strength, we can push the boundaries of human performance in these fields.
FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
Plus Plyos: Change the way you move
Matt McInnes Watson | The Plyo Guy (@mcinneswatson) - Instagram

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.

KULT Media 2023
Mentioned in this episode:
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
...more
53min
July 21, 2025Unlock Your Hybrid Athlete Potential with hybrid coach Ollie Russell
In this episode of The Progress Theory, host Dr Phil Price chats with hybrid athlete and S&C coach Ollie Russell about his incredible journey from being part of the Leicester Tigers rugby academy to becoming one of the top hybrid athletes in the country.
Ollie shares his passion for participating in various physical challenges, including High Rocks and Ironmans, and how these experiences have shaped his perspectives on hybrid training. They dive into Ollie's background in sports, his approach to training, and the importance of mindset in achieving peak performance.
This episode is perfect for anyone keen on understanding the balance between strength and endurance in hybrid training, as well as the value of a supportive community in reaching athletic goals. Tune in to discover Ollie's unique insights and the lessons he's learned along the way!
In this episode, we discuss:
00:00 Introduction
04:23 Transition from Rugby to Personal Trainer
07:47 Hybrid Training vs. Traditional Methods
12:33 Training for Highland Ultra in Scotland
15:37 Rugby Training: Longevity and Balance
17:44 Hybrid Approach to Specialisation
20:08 Raising Versatile Hybrid Athletes
23:55 "Building a Supportive Hybrid Fitness Community"
29:27 Embracing Fear to Unlock Potential
32:55 Mindset Boosts Physical Performance
37:06 Multisport Challenge and Endurance Events
39:11 "Chasing Success in Men's Pro"
41:52 Chasing Sub-Hour Race Achievement
44:38 Join a Supportive Community Network

Takeaways
Experience Shapes Opinion: Ollie's diverse athletic background, from rugby to Ironmans and High Rocks, shows the power of varied experiences in shaping our approach to training and life.
Mindset Matters: Ollie highlights the importance of mindset in training and performance, focusing on overcoming mental barriers to push physical limits. He reminds us that performance is not just about physical capability but mental resilience too. 🧠💪
Community is Key: Building a supportive environment is essential. Ollie has cultivated a community where individuals, regardless of their skill level, can train together, push each other, and achieve their best.

FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
Ollie Russell (@russellperformancetraining) - Instagram
Ollie Russel website
Leicester Tigers rugby academy
Hyrox
Ironman
Rich Froning documentary on Netflix
Highland Ultra
Military mindset
Great North Swim
Oscar Montgomery Environmental Foundation (OMF charity)
Yorkshire Beast Challenge
Decka Ironman

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.

KULT Media 2023
Mentioned in this episode:
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
...more
44min
July 14, 2025Is the Interference Effect a Myth? with Dr Tom Jones
In this episode of The Progress Theory, host Dr Phil Price invites physiologist and researcher Dr Tom Jones from Northumbria University to discuss the intricacies of concurrent training. They delve into the concept of the interference effect—a phenomenon where endurance training can attenuate strength gains—and explore how various training modalities, intensities, and volumes can be manipulated to minimize this effect.
Dr Jones shares insights from his varied research experience across different sports, including his work with the Newcastle United Academy and the Swedish Winter Sports Research Center. The conversation touches on the real-world application of concurrent training principles, crucial mistakes to avoid, and the latest scientific understanding of acute molecular signalling.
Whether you're a coach, athlete, or fitness enthusiast, this episode offers valuable knowledge on optimising concurrent training for peak performance. Join us for a deep dive into the science of training with Dr Tom Jones on The Progress Theory!
In this episode, we discuss:
00:00 Introduction
03:51 Sports Research Journey Across Nations
08:46 "Concurrent Training Challenge in Football"
10:49 Concurrent Training: "It Depends" Dilemma
13:00 Aerobic Volume Limits Strength Gains
16:12 Interference Effect in Concurrent Training
19:56 mTOR and AMPK in Concurrent Training
25:53 Diet Control and Cycling Research
28:23 Aerobic Training's Interference on Strength
33:04 Managing Fatigue in Training Sessions
35:58 Understanding Technical Training Challenges
38:51 Concurrent Training Strategy Overview

Takeaways
🔹 Volume Matters: The greater the volume of aerobic training, the more likely it is to interfere with strength development. Understanding and managing training volumes are crucial for avoiding this interference effect.
🔹 Fatigue Management: Concurrent training requires careful programming. Avoiding residual fatigue from aerobic workouts can help optimise strength and power training sessions.
🔹 Effective Communication: A lack of appreciation for the physical demands of technical skills sessions can lead to common programming mistakes. Ensuring technical coaches understand these demands is vital for coherent training weeks aligned with specific mesocycle goals.
FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
@Thomas_W_Jones
Tom Jones on ResearchGate
Northumbria University
Newcastle United Academy
Aspire Academy
Swedish Winter Sports Research Center

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.

KULT Media 2023
Mentioned in this episode:
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
...more
41min
July 07, 2025Maximise Performance By Managing Fatigue with Dr Callum Brownstein
Hello, and welcome to The Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we are joined by a physiologist from Newcastle University, Dr. Callum Brownstein. Now managing and recovering from fatigue is so important for the success of a training programme and sporting performance. So if it's that important, we really should understand the mechanisms behind fatigue. And on top of that, we need to understand how different sports, different training modalities, different training intensities, and different training volumes all influence the type of mechanisms behind fatigue.
In this episode, we discuss:
0:53 - Introduction
8:34 - The difference between central and peripheral fatigue
12:15 - Determining the type of fatigue
16:42 - Fatigue differences between running and cycling
21:29 - Recoverability from different fatigue
23:42 - Training session order based on fatigue
26:13 - Intensity and volume on fatigue
30:47 - Practical recommendations for training
33:41 - Organising a training week
35:32 - Pre-fatigue training

Takeaways
Understanding Fatigue: Central vs. Peripheral – Dr. Brownstein explains the vital differences between central fatigue (nervous system-related) and peripheral fatigue (muscle-related) and how these mechanisms influence exercise performance.
Exercise Modality Matters: Discover how cycling and running affect fatigue differently. While both sports show similar levels of muscle fatigue, cycling often results in more peripheral fatigue, whereas running tends to cause more central fatigue.
Training Intensity: Keep Easy Days Easy – Emphasising the importance of staying disciplined with your exercise intensity, Dr. Brownstein highlights that crossing certain intensity thresholds can significantly compound fatigue, urging the importance of proper recovery.

FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
Callum G Brownstein (@CGBrownstein) / X
@CGBrownstein
Newcastle University
‪David Bishop‬ - ‪Google Scholar‬

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.
KULT Media 2023
Mentioned in this episode:
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
...more
40min
June 30, 2025How To Become An Astronaut! with Dr Meganne Christian
Welcome to another inspiring episode of The Progress Theory, where host Dr Phil Price dives into the science behind human performance and achievement. In today’s episode, Phil sits down with Dr Meganne Christian, a UK astronaut and European Space Agency reserve astronaut, whose unconventional journey is as fascinating as it is motivating.
From her roots in the UK and Australia, through her career as a material scientist, to a transformative year spent in Antarctic darkness and isolation, Meganne’s story is a testament to pushing personal and professional boundaries. Together, Phil and Meganne explore the pivotal experiences and mindset that led her to conquer the notoriously challenging ESA astronaut selection process—revealing the surprising mix of technical skills, resilience, teamwork, and honest self-reflection required to thrive.
With tales of Antarctic survival, candid insights into what space agencies really look for, and practical advice for anyone dreaming of venturing into space or tackling life’s most demanding challenges, this episode offers an exclusive glimpse behind the scenes of human exploration at its most extreme. Whether you’re an aspiring astronaut, a science enthusiast, or simply someone seeking a push to go after your own “impossible” goal, there’s something here for you.
So, strap in as we journey from the Antarctic ice to the stars and uncover what it really takes to reach new heights—both on this planet and beyond.
In this episode, we discuss:
00:00 Introduction
05:12 Isolation's Psychological Challenge
08:50 Embracing the Learning Curve
09:55 Self-Reflection in Extreme Environments
15:30 Astronauts' Challenging Tasks in Space
19:12 Job Application Process Overview
22:25 ESA Selection Panel Interview Summary
24:19 Testing Fears: Memory Test Challenge
28:47 "Building Experience for Selection"
31:59 UK Astronauts and Space Station Fitness
34:04 Getting Involved in Space Projects
38:22 Lunar Peaceful Cooperation Proposal

Takeaways
Embrace Diverse Experience: The ESA values not just academic achievement but a proven ability to thrive in extreme and varied environments. My time in Antarctica challenged me physically and mentally and helped me develop resilience, teamwork, and adaptability—skills crucial for future astronauts.
Pursue What You Love: There’s no single path to becoming an astronaut. Success lies in excelling at what excites you—whether that’s engineering, science, or field research. Loving what you do not only builds expertise but also nurtures the enthusiasm agencies look for.
Seize Opportunities—Big and Small: From responding to unexpected emails offering unique roles to keeping an eye out for space sector projects, sometimes the most unexpected opportunities set you on the path to your goals. Be ready to put yourself forward, even when you’re unsure!
FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
@astro_meganne

Resources Mentioned
European Space Agency
UK Space Agency
International Space Station
Concordia Station
International Antarctic Center

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.
KULT Media 2023
Mentioned in this episode:
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
...more
39min
June 16, 2025How To Reach The Elite Crossfit Level with David Shorunke
Welcome back to The Progress Theory, where we explain the science and strategies behind human performance. In this episode, Dr Phil Price sits down with one of the UK’s top CrossFit athletes, David Shorunke. Known for his impressive rise through the competitive CrossFit ranks—despite being one of the taller athletes in the sport—David shares invaluable insight into his training philosophy, the unique challenges faced by taller competitors, and the impact of recent changes to the CrossFit qualification system.
Throughout their conversation, David opens up about the disappointments and lessons from the 2024 season, the essential lifestyle changes he’s made for better sleep and overall wellbeing, and the critical role of mindset in managing setbacks. He also discusses how elite athletes differ from the chasing pack—not just in training intensity, but in their comprehensive approach to recovery, discipline, and, crucially, enjoyment of the process.
Whether you’re an aspiring athlete looking to level up or just curious about what it takes to compete at the highest levels, this episode is packed with practical advice and thought-provoking ideas. Stick around as Dr Phil and David explore the realities of elite CrossFit, the importance of adaptation, and why having fun might just be the secret to long-term success.
00:00 CrossFit Semifinal Disappointment
04:24 Athletic Persistence Despite Unfair Judging
06:37 Post-Games Training Strategy Adjustments
11:04 Optimising Training for Better Sleep
15:42 Prioritising Relaxation for Athletic Recovery
20:09 Athletes Neglecting Optimal Lifestyle Choices
24:25 Beyond Competition: Measuring Athletic Progress
29:15 Tracking Workout Progress through Reflection
31:27 Evaluating Overtraining Signs in Training
34:19 Gradual Adaptation in Running Training
38:57 Finding Your Optimal Squat Stance
41:56 Finding Joy in Training Sustainability
50:07 Unique Paths in Athletic Careers
51:38 "Behind the CrossFit Spotlight"
57:03 "Instagram's Influence on Confirmation Bias"
59:13 Follow David for Elite Insights

Takeaways
Individualised Programming is Essential: David highlights that there’s no one-size-fits-all approach. He’s learned to focus on principles rather than rigid training styles, adapting movement patterns and volume to suit his unique build and needs. This shift led to fewer injuries, more enjoyment, and consistent improvement.
Lifestyle Matters as Much as Training: Beyond the gym, David credits improved sleep, better stress management, and genuine downtime for his progress. He’s prioritised true recovery—not just physically, but mentally—emphasising that the best athletes optimise all 24 hours of the day, not just their training blocks.
Enjoyment and Curiosity Fuel Sustainability: Perhaps most refreshingly, David argues that sustainable success comes from fun and curiosity, not pure discipline. Staying enthusiastic, remaining curious, and letting enjoyment drive daily training make the grind far more manageable and productive—especially when the inevitable setbacks arise.

FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
@Shorunke
Apex Athletics

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.

KULT Media 2023
Mentioned in this episode:
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
...more
59min
June 09, 2025What Role Does Creativity Play in Elite Sport? with Tom Farrow
In this episode, we are joined by S&C coach for Arete Performance, Tom Farrow. What does creative play mean to you? Learning is so important because we need to acquire knowledge so that we can implement that and start developing. However, learning is so much more than just memorising information. We need to ask lots of different questions so then we can get our hands dirty by lots of different types of trial and error to not only retain information but also acquire new knowledge that we can apply in our respective fields. In this episode, Tom joins me because creativity is such an important topic for both of us and we talk about how we implement this in education and strength and conditioning.
In this episode, we discuss:
00:00 Introduction
03:59 Creative Approaches in Sports
06:44 Street Sports Encourage True Creativity
12:09 Creativity and Process in Mindsets
13:49 Personality Dynamics in Feedback Loops
16:17 Connecting with Athletes Through "Why"
20:12 "Balancing Chaos in Coaching"
25:10 Balancing Chaos and Structure
28:42 Structuring a Department for Success
31:44 Unified Team on a Shared Journey
35:03 Understanding Frameworks and Personality Dynamics
39:51 "Solving Sports Problems: Agility Focus"
40:49 "Balancing Sports Coaching Perspectives"
44:22 Embracing Adaptive Frameworks
48:00 "Balancing Coaching Experience and Education"
53:58 "Mastery Insights from Bruce Lee"
55:20 "Embrace Reality and Openness"

Takeaways
Balancing Order and Chaos: Tom emphasises the importance of finding the right balance between order and chaos to enhance performance. Whether you're an athlete or a coach, understanding how much structure vs. flexibility you need can significantly impact your growth journey.
Personalised Coaching Approaches: Recognising different personality types and tailoring coaching methods accordingly can foster stronger athlete-coach relationships. Tom highlights how understanding an athlete's individual needs and thought processes can maximise their potential.
Continuous Learning and Adaptation: Both Tom and Dr. Phil Price underline the significance of perpetual learning. By constantly questioning and adapting our methods, we can break through limitations and enhance creativity in the realm of sports and beyond.

FOLLOW OUR PODCASTFollow our Host / Guest
@theprogresstheory
@drphilprice
Tom Farrow (@tom_areteperform) • Instagram photos and videos
Arete Performance

Resources Mentioned
Zen and the Art of Motorcycle Maintenance
Shop Class as Soulcraft by Matthew Crawford
Freeplay by Steven Nachmanovich
Messy by Tim Hartford
Fighting Spirit by Bruce Thomas
Krishnamurti’s works (Think on These Things, Freedom from the Known)

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.

KULT Media 2023
Mentioned in this episode:
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
...more
55min
June 02, 2025Master Your SkiErg Performance For Hyrox & Crossfit with Louisa Sondergaard
In this episode of The Progress Theory, host Dr Phil Price welcomes CrossFit coach and athlete Louise Sondergaard to dive into the world of ergometer training, focusing on the vital yet often overlooked skill development in using ergs, particularly the SkiErg and rower, to enhance athletic performance.
Having first discovered Louise through the Upside Strength podcast with Sean Seale, Dr Phil was intrigued by her passionate discourse on integrating skill learning into erg training within CrossFit and functional fitness, drawing parallels with the detailed technique analysis used in weightlifting. Louise shares insights from her journey as a CrossFit Level 3 coach and her transition from a finance career to coaching full time, with impressive accomplishments like setting world records on the SkiErg during lockdown.
Together, they explore the nuances of erg training, the cultural shift towards recognising its significance in the fitness community, and practical advice for athletes eager to optimise their erg techniques. Whether you're a novice or seasoned athlete, this episode is packed with valuable strategies to elevate your rowing and skiing skill sets and, ultimately, your overall performance.
In this episode, we discuss:
00:00 Introduction
03:28 Enhancing Monostructural Conditioning Techniques
08:59 CrossFit Skill Development Challenges
11:28 Coaching Machines: Overcoming Technique Gaps
14:46 Rowing vs. Flashy Gym Techniques
19:29 Erg Training: Technique and Intervals
20:38 Optimising Aerobic Training Methods
25:39 Upper and Lower Body Training Balance
27:28 Upper Body Skiing Challenges
31:54 Transitioning Athletes Struggle in CrossFit
37:03 "Ski Erg Skills and Technique"
38:35 Microdosing Technique for Athletes
43:13 Polarised Training Routine Explained
45:50 Online and Custom Fitness Programmes

Takeaways
Technique Matters: Just like in weightlifting, enhancing your technique on ERGs can lead to better performance. It's about more than just going hard; it's about mastering the skill.
Complementary Training: Incorporating ERG workouts with other conditioning work can create a well-rounded fitness regime. Using various machines strategically can help manage fatigue and improve overall efficiency.
Continuous Learning: Coaches need to expand their knowledge base on ERG techniques to effectively incorporate them into training programs. There’s always room to grow and improve!

FOLLOW OUR PODCAST

Follow our Host / Guest
@theprogresstheory
@drphilprice
Louise Sondergaard (@louisa_sondergaard) - Instagram

Resources Mentioned
Upside Strength podcast
Concept 2
CrossFit
Hyrox
SkiErg world records (five kilometers and six kilometers)

For all our other episodes and to get in touch, please visit www.theprogresstheory.com.

Thanks for listening!

This podcast is hosted by Captivate, try it yourself for free.
KULT Media 2023
Mentioned in this episode:
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance.
However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought.
But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance?
In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
Book
Progress Theory Newsletter
The Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today.
Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email.
https://theprogresstheory.substack.com/
Sign up today.
Substack
Podcast Produced By KULT Media
Before we wrap up, I want to give a shout-out and my thanks to my production partner, Kult Media. If you are thinking of launching a podcast or want to grow your audience, head to www.kult.media to get started today.
Kult Media
...more
48min

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The Progress Theory

FAQs about The Progress Theory:

How many episodes does The Progress Theory have?

The Progress Theory episodes:

FAQs about The Progress Theory:

How many episodes does The Progress Theory have?

More shows like The Progress Theory

RMR Training Podcast

The Ancients

Huberman Lab

The OMNIA Performance Podcast