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


If you want to support the show, please consider subscribing or giving me a follow on the social platforms.

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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

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 👊