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

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!

• @theprogresstheory
• @drphilprice
• @

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

🔹 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.

• @theprogresstheory
• @drphilprice
• @performbehappy
• Singing Challenge

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

Thanks for listening!

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KULT Media 2023

Mentioned in this episode:

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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

🔹 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.

• @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.

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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

• 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.

• @theprogresstheory
• @drphilprice
• Ollie Russell (@russellperformancetraining) - Instagram
• Ollie Russel website
• Leicester Tigers rugby academy
• Hyrox
• Ironman
• Rich Froning documentary on Netflix
• Highland Ultra

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

🔹 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.

• @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.

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

• 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.

• @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:

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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...

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

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!

• @theprogresstheory
• @drphilprice
• @astro_meganne

• European Space Agency

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

• 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.

• @theprogresstheory
• @drphilprice
• @Shorunke
• Apex...