In this episode, I sit down with ultra runner, former soldier, and coach Lee Davies to break down one of the most misunderstood concepts in running: how to run faster by slowing down.We dive deep into MAF training (Maximum Aerobic Function), why most people are running their “easy” runs too hard, and how building a proper aerobic base can transform your speed, endurance, and long-term consistency.Lee shares how this approach helped him go from constant injuries to running a 2:57 marathon and consistently podiuming ultra races — all while training at a lower intensity.

💪🏻 Try Rokman's Online Running & Fitness Challenge Platform: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=49-lee-davies🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35

What does it actually take to train like an elite athlete?

In this episode, I sit down with former Welsh international and current strength & conditioning coach for the Wales senior rugby team, Robin Sowden-Taylor, to break down how professional athletes really train… and more importantly, how normal people can apply it without living in a gym.

We get into what a real pro training week looks like, why most everyday athletes are doing too much (and getting nowhere), and how you can get better results with less time if you train smarter.

Robin also shares stories from his career playing for Wales, what it was like competing with legends, playing alongside Jonah Lomu, and the brutal injury that nearly ended everything.

Key takeaways:

• Why elite athletes only spend ~2.5 hours per week on gym work
• The biggest mistake everyday athletes make (trying to do everything at once)
• Why simplicity and consistency beat “perfect” programmes
• How to structure your week like a pro
• Why ego is quietly ruining your progress
• What actually separates good athletes from elite performers

• 💪🏻 Try Rokman's Running & Fitness Challenge Platform: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=48-Robin-Sowden-Taylor🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

  
  

In this episode of the Rokman Podcast, I sit down with strongman champion Jamie Nelson to break down how he built real strength.

Not bodybuilding strength. Not influencer strength. Actual pick-up-ridiculous-weights strength.

Jamie is 6'6", weighs around 170kg, and has a 330kg deadlift, a 285kg squat, and has just been crowned Wales’ Strongest Man.

We talk about:

• The training principles that actually make you stronger

• Why most people train completely wrong in the gym

• The key lifts that build real strength (and the ones that don’t matter)

• How strongmen structure their training weeks

• Why consistency beats everything else

• The biggest mistakes people make when deadlifting and squatting

• What it takes mentally to become one of the strongest men in the country

And yes… we also discuss eating 10,000 calories, lifting 160kg logs overhead, and carrying 200kg Atlas stones.

💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=47-Jamie-Nelson🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

In this episode, Terry sits down with James Thie — former world-class middle-distance runner, British champion, and coach to Olympic and international athletes — to break down what actually makes runners faster.James explains why most runners chase the wrong things, why quick fixes don’t exist, and how real speed is built through smart training, recovery, and patience. If you want to run faster over 5K, build proper endurance, or stop plateauing at parkrun, this episode is a masterclass.We get into:– The biggest mistake runners make when trying to get faster– Why rest and recovery are just as important as training– How to structure a week if you want to improve your 5K time– The balance between speed, endurance, and threshold work– Whether tech, shoes, and marginal gains actually matter– The mindset required to keep improving over yearsListen now and start building real speed.

💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=46-James-Thie🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

To celebrate hitting 1,000 subscribers, this solo Q&A episode dives into discipline, motivation, building Rokman, growing a podcast from scratch, and the stuff in fitness I think is wildly overrated.We talk about falling off the wagon, balancing training with family life, why paying for challenges makes you more likely to do them, and the turning point that forced me to sort my life out.💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=YouTube&utm_medium=Podcast&utm_content=1k-subs-q-a🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts#️⃣ Get in touch in the comments below or head to...Instagram: https://www.instagram.com/terryrosoman/

In this episode of the Rokman Podcast, I sit down with BJ Stagner — fitness coach, author, church pastor, and all-round deep thinker on discipline, masculinity and fitness.

We get into the real purpose of training, why most men think they’re disciplined when they’re not, and how fitness, faith and responsibility actually overlap more than people think.

We talk CrossFit vs Hyrox, modern masculinity, denial, discipline and the uncomfortable truth about what actually holds people back.

💪🏻 Try Rokman's Challenge-Driven Training Protocol: https://rokman.co.uk/?utm_campaign=Rokman_YouTube&utm_source=Spotify&utm_medium=Podcast&utm_content=BJ-Stagner🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts

In this episode of the Rokman Podcast, Terry sits down with Ollie Olds to strip the nonsense out of mindset, motivation, and self-help.

Instead of feel-good quotes or hype-driven advice, this conversation goes into the psychology behind why people struggle to stay consistent, why burnout creeps in even when things look “fine” on the surface, and why change often stalls despite good intentions.

Ollie explains how self-sabotage actually works, why motivation is unreliable, and how unconscious patterns quietly pull people back to old behaviours. We talk about discipline versus motivation, the role of discomfort in real change, and why most people don’t fail because they’re lazy, they fail because they don’t understand what’s really driving their behaviour.

This episode is for anyone who’s tired of starting strong and falling off, sick of self-help fluff, and looking for a more honest, practical way to build consistency, resilience, and long-term change.

No hype. No empty motivation. Just a real conversation about what actually works.

💪🏻 Try my online challenge platform, Rokman: https://rokman.co.uk/?utm_campaign=Rokman_Podcast&utm_source=Spotify&utm_medium=Podcast&utm_content=43-ollie-olds🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35

In this episode of the Rokman Podcast, Terry sits down with Personal Trainer and Movember Challenge athlete, Joey Jones for an honest conversation about fitness, consistency, and why so many people keep falling off track.

Rather than chasing aesthetics, shortcuts, or motivation spikes, Joey talks about why fitness has to become part of who you are if it’s going to last. They break down what most people get wrong with training, why short-term plans fail, and how overcomplicating fitness often creates the very problems people are trying to fix.

The conversation also goes deeper into the role fitness plays in mental health, especially for men — not as a cure-all, but as a reliable guardrail. They discuss discipline versus motivation, why comfort quietly erodes progress, and how physical challenges can give people structure, purpose, and something solid to hold onto when life feels messy.

🏋🏻 Free 6-Week Total Body Strength & Fitness Plan: https://mailchi.mp/rokman/free-bodyweight-plan🏃‍➡️ Download The No-Nonsense 12-Week Running Plan: https://mailchi.mp/rokman/running-plan-35💪🏻 Try my online challenge platform, Rokman: https://rokman.co.uk/?utm_campaign=Rokman_Podcast&utm_source=Spotify&utm_medium=Podcast&utm_content=42-Joey-Jones