Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) and periods of higher volume (extensive phases) can yield excellent training results. Of course, your nutrition should also reflect these fluctuations—fewer carbs are required during intensive phases, while more carbs are beneficial during extensive phases. That’s great,…
Sleep is unequivocally the MOST crucial intervention that an athlete can prioritize to achieve optimal recovery and performance. Research consistently underscores the significance of sleep in the world of athletics. As a strength and conditioning coach, I can’t stress enough the pivotal role that adequate and restorative sleep plays in an athlete’s journey toward peak…
Yesterday, my Oura readiness score was 94. I should have had a good workout, but I didn’t! The first exercise was bent-knee deadlifts and my goal was to work up from 305 to 335 in a step-loading fashion for 5 sets of 5. I went to do my first work set and it felt like…
Poor sleep can sabotage all your hard work in the kitchen and the gym. Don’t let it! Nutrition and exercise are important, no doubt—but sleep is imperative. Here are three tips to help improve your sleep and enhance recovery: 1. Get plenty of natural light during the day—and limit light at night.During the day, expose…
Branched-chain amino acids (BCAAs) offer a wide range of benefits, including muscle growth, fat loss, and anti-catabolic effects—but one of their most potent effects is the significant reduction in post-workout soreness. Taking BCAAs during your workout can help you feel better after your workout. But there are two key factors you need to pay attention…
One simple way to gauge testosterone status in males is often referred to as the “morning wood” test. If you’re not waking up under a tent first thing in the morning, your testosterone levels may not be optimal. Of course, this isn’t a foolproof measure. Your sleep cycle can affect it. Testosterone spikes during REM…
When you’re feeling sick, the knee-jerk reaction is often to skip training and rest. But in some cases, exercise can actually be beneficial. To help decide whether or not you should train when you’re under the weather, use the neck rule: The Neck Rule → If your symptoms are above the neck — like a…
You should set your alarm not only to wake up in the morning but also to go to bed at night. Going to sleep and waking up at the same time every day helps regulate your body clock, optimizing your energy levels, recovery from training, and overall health. Of course, life happens—you won’t always get…
Many people suffer from sleep-onset insomnia. It can be incredibly frustrating when you’re ready for bed, but sleep just won’t come. To help you drift off, you might try supplements like magnesium or phosphatidylserine, an Epsom salt bath, reading or journaling (with orange glasses on, of course), mind distraction activities, or various relaxation techniques. Chamomile…
Testing your strength levels each year isn’t just about structural balance—it’s also essential for determining the optimal training frequency for your lifts. The Recovery Test Method Select one major lift per month to test, such as:✔ Squat✔ Deadlift✔ Bench Press✔ Pull-Up✔ Parallel-Bar Dip Each month, follow this structure: The next month, repeat the process with…