High Performance Physiology

39 Organizing a training week

Responding to a listener's question, Chris and Rob explain how to organize a training week that includes two strength training sessions (in accordance with the High Perfo

38 Clusters, RIR, and VBT

In this episode, Chris and Rob first describe how clusters, repetitions in reserve (RIR), and velocity-based training (VBT) work from a physiological perspective. Secondl

37 Warm-ups

Chris and Rob tackle the topic of warm-ups, starting with the basic exercise science concept of increasing muscle temperature before moving on to tackle the additional ra

36 Contact team sports

In this episode, Chris and Rob describe how to program for contact team sports (like rugby and American football) within the context of the High Performance Physiology me

35 Isometrics

In this episode, Chris and Rob explain [1] what adaptations isometrics are best suited to stimulating, and [2] how to include isometrics in a standard strength training p

34 Study review

In this episode, Chris and Rob analyze the strength training program used in the study: "Exploring the Upper Limits of Resistance Training Volume for Muscle Hypertrophy a

33 Block periodization

Finally, Chris and Rob tackle block periodization, explaining why it makes very little sense for athletes in any strength or power sport. This episode references material

32 Supercompensation

As a preparatory topic before covering block periodization, Chris and Rob explain the concept of supercompensation. Supercompensation is the observation that outcome meas

31 Dose response of adaptations

The dose-response of hypertrophy to workout volume is a famous phenomenon. In this episode, Chris and Rob talk about how all adaptations display dose-responses (even thou

30 Single-leg vertical jumping

Following on from the earlier episode about two-leg vertical jumping, Chris and Rob tackle single-leg vertical jumping and explain how it relates to power training (with

29 Training while sick (colds and flu)

Chris was sick this week so this week's episode is a short one covering some practical suggestions on how we can still get productive training sessions while suffering fr

28 Combining bodybuilding and athletic training

Chris and Rob describe exactly how to combine bodybuilding with athletic preparation training for people who want to pursue multiple goals at the same time. They give thr

27 Strength without size

In this very practical episode, Chris and Rob talk about how athletes can increase maximum strength without gaining weight (or without gaining too much muscle mass). 

26 Contrast training

Following directly on from last week's podcast episode on potentiation, Chris and Rob talk about contrast training from a physiological perspective. They explain why in m

25 Potentiation

Potentiation is a temporary and reversible increase in exercise performance as a result of a previous bout of exercise (note that this is the exact opposite of the fatigu

24 Tendon injuries

Following on from the previous episode about muscle strain injuries, Chris and Rob talk about the physiology of tendon damage and how it likely leads to both tendinopathy

23 Muscle strain injury

Chris and Rob talk about how muscle strain injuries happen, and what we can do in strength training programs to help reduce the risk of them happening.

22 Sprinting muscles

Chris and Rob talk through what the literature says about the relationship between track sprinting performance and the muscle volumes of the hip extensors, hip flexors, k

021 Speed training frequency

Chris and Rob continue describing how their proposed workout plan template (speed, maximum strength, stretch-shortening cycle, and eccentric strength) can work even when

20 Strength qualities

Chris and Rob talk about the popular strength and conditioning idea that there multiple strength qualities across the force-velocity spectrum, from maximum strength to st