Maximise performance using NIRS with Jem Arnold

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 Introduction05:17 Iliac Artery Compression in Athletes09:03 From Clinic to Laboratory Journey11:28 Cyclists' Arterial Strain Issue13:58 Rare Condition in Endurance Cyclists18:28 Quadricep Oxygenation and Flow Limitation22:04 Compensation and Performance in Athletes27:01 Understanding Metabolic Demands in Exercise30:33 Metabolic Limitations in Athletic Performance33:10 Steep Deoxygenation: Overexertion Warning37:05 Device-Specific Trends in Oxygen Measurement40:04 Assessing Athletes' Functional Oxygen Range44:04 From Data to Actionable Insight49:04 "Assessing Power and SMO2 Balance"52:53 Selective Use of Training Gadgets56:04 Incremental Training Feedback Process58:06 Inconsistent Data Interpretation Challenges01:00:48 Blogs: Informal Idea SharingTakeawaysNIRS for Real-World Monitoring:&nbsp;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:&nbsp;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:&nbsp;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!FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@<a...

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.&nbsp;In this episode, we discuss:0:50 - Introduction02:48 - Transitioning from a full time athlete career09:20 -&nbsp; Athlete self-care and self-appreciation&nbsp;12:02 - Negative perfectionism and practise15:41 - Overcoming negative perfectionism17:20 - Growth Mindset and Getting outside your comfort zone24:12 - Anxiety in different professions28:18 - Insecurity32:28 - Practical recommendations from a performance coachTakeaways🔹 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.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@performbehappySinging ChallengeFor 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:Progress Theory NewsletterThe Progress Theory newsletter. If you want the latest information and recommendations on how to optimise your physical and mental performance, then subscribe to the free Progress Theory newsletter on Substack today. Click the link in the show notes and subscribe to get the best information on human performance sent straight to your email. https://theprogresstheory.substack.com/ Sign up today.SubstackPodcast...

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 - Introduction3:35 - The importance of Plyometrics in today’s society and longevity8:35 -&nbsp; Issues with plyometric research13:44 - People get the plyometric definition wrong - still16:12 - different types of plyometrics&nbsp;20:27 - Why are jump world records rare?25:57 - Strength specificity30:25 - 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 athlete44:13 - The importance of supramaximal50:37 - Plyometric recommendationsTakeaways🔹 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.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilpricePlus Plyos: Change the way you moveMatt McInnes Watson | The Plyo Guy (@mcinneswatson) - InstagramFor 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:Podcast Produced By KULT MediaBefore we wrap up, I...

In this episode of The Progress Theory, host Dr Phil Price chats with hybrid athlete and S&amp;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 Introduction04:23 Transition from Rugby to Personal Trainer07:47 Hybrid Training vs. Traditional Methods12:33 Training for Highland Ultra in Scotland15:37 Rugby Training: Longevity and Balance17:44 Hybrid Approach to Specialisation20:08 Raising Versatile Hybrid Athletes23:55 "Building a Supportive Hybrid Fitness Community"29:27 Embracing Fear to Unlock Potential32:55 Mindset Boosts Physical Performance37:06 Multisport Challenge and Endurance Events39:11 "Chasing Success in Men's Pro"41:52 Chasing Sub-Hour Race Achievement44:38 Join a Supportive Community NetworkTakeawaysExperience Shapes Opinion:&nbsp;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:&nbsp;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:&nbsp;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.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilpriceOllie Russell (@russellperformancetraining) - InstagramOllie Russel websiteLeicester Tigers rugby academyHyroxIronmanRich Froning documentary on NetflixHighland Ultra<a...

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 Introduction03:51 Sports Research Journey Across Nations08:46 "Concurrent Training Challenge in Football"10:49 Concurrent Training: "It Depends" Dilemma13:00 Aerobic Volume Limits Strength Gains16:12 Interference Effect in Concurrent Training19:56 mTOR and AMPK in Concurrent Training25:53 Diet Control and Cycling Research28:23 Aerobic Training's Interference on Strength33:04 Managing Fatigue in Training Sessions35:58 Understanding Technical Training Challenges38:51 Concurrent Training Strategy OverviewTakeaways🔹 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.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@Thomas_W_JonesTom Jones on ResearchGateNorthumbria UniversityNewcastle United AcademyAspire AcademySwedish Winter Sports Research CenterFor all our other episodes and to get in touch, please visit www.theprogresstheory.com.<p...

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 - Introduction8:34 - The difference between central and peripheral fatigue12:15 - Determining the type of fatigue16:42 - Fatigue differences between running and cycling21:29 - Recoverability from different fatigue23:42 - Training session order based on fatigue&nbsp;26:13 - Intensity and volume on fatigue30:47 - Practical recommendations for training33:41 - Organising a training week35:32 - Pre-fatigue trainingTakeawaysUnderstanding Fatigue:&nbsp;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:&nbsp;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:&nbsp;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.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilpriceCallum G Brownstein (@CGBrownstein) / X@CGBrownsteinNewcastle University‪David Bishop‬ - ‪Google Scholar‬For 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:Progress Theory NewsletterThe 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 Introduction05:12 Isolation's Psychological Challenge08:50 Embracing the Learning Curve09:55 Self-Reflection in Extreme Environments15:30 Astronauts' Challenging Tasks in Space19:12 Job Application Process Overview22:25 ESA Selection Panel Interview Summary24:19 Testing Fears: Memory Test Challenge28:47 "Building Experience for Selection"31:59 UK Astronauts and Space Station Fitness34:04 Getting Involved in Space Projects38:22 Lunar Peaceful Cooperation ProposalTakeawaysEmbrace Diverse Experience:&nbsp;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:&nbsp;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:&nbsp;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!FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@astro_meganneResources MentionedEuropean Space Agency<a href="https://www.gov.uk/government/organisations/uk-space-agency" rel="noopener noreferrer"

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 Disappointment04:24 Athletic Persistence Despite Unfair Judging06:37 Post-Games Training Strategy Adjustments11:04 Optimising Training for Better Sleep15:42 Prioritising Relaxation for Athletic Recovery20:09 Athletes Neglecting Optimal Lifestyle Choices24:25 Beyond Competition: Measuring Athletic Progress29:15 Tracking Workout Progress through Reflection31:27 Evaluating Overtraining Signs in Training34:19 Gradual Adaptation in Running Training38:57 Finding Your Optimal Squat Stance41:56 Finding Joy in Training Sustainability50:07 Unique Paths in Athletic Careers51:38 "Behind the CrossFit Spotlight"57:03 "Instagram's Influence on Confirmation Bias"59:13 Follow David for Elite InsightsTakeawaysIndividualised Programming is Essential:&nbsp;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:&nbsp;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&nbsp;24 hours of the day, not just their training blocks.Enjoyment and Curiosity Fuel Sustainability:&nbsp;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.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice@ShorunkeApex...

In this episode, we are joined by S&amp;C coach for Arete Performance, Tom Farrow. What does creative play mean to you? Learning is so important because we need to acquire knowledge so that we can implement that and start developing. However, learning is so much more than just memorising information. We need to ask lots of different questions so then we can get our hands dirty by lots of different types of trial and error to not only retain information but also acquire new knowledge that we can apply in our respective fields. In this episode, Tom joins me because creativity is such an important topic for both of us and we talk about how we implement this in education and strength and conditioning.In this episode, we discuss:00:00 Introduction03:59 Creative Approaches in Sports06:44 Street Sports Encourage True Creativity12:09 Creativity and Process in Mindsets13:49 Personality Dynamics in Feedback Loops16:17 Connecting with Athletes Through "Why"20:12 "Balancing Chaos in Coaching"25:10 Balancing Chaos and Structure28:42 Structuring a Department for Success31:44 Unified Team on a Shared Journey35:03 Understanding Frameworks and Personality Dynamics39:51 "Solving Sports Problems: Agility Focus"40:49 "Balancing Sports Coaching Perspectives"44:22 Embracing Adaptive Frameworks48:00 "Balancing Coaching Experience and Education"53:58 "Mastery Insights from Bruce Lee"55:20 "Embrace Reality and Openness"TakeawaysBalancing Order and Chaos:&nbsp;Tom emphasises the importance of finding the right balance between order and chaos to enhance performance. Whether you're an athlete or a coach, understanding how much structure vs. flexibility you need can significantly impact your growth journey.Personalised Coaching Approaches: Recognising different personality types and tailoring coaching methods accordingly can foster stronger athlete-coach relationships. Tom highlights how understanding an athlete's individual needs and thought processes can maximise their potential.Continuous Learning and Adaptation:&nbsp;Both Tom and Dr. Phil Price underline the significance of perpetual learning. By constantly questioning and adapting our methods, we can break through limitations and enhance creativity in the realm of sports and beyond.FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilpriceTom Farrow (@tom_areteperform) • Instagram photos and videosArete PerformanceResources MentionedZen and the Art of Motorcycle MaintenanceShop Class as Soulcraft by Matthew CrawfordFreeplay by Steven Nachmanovich<a...

In this episode of The Progress Theory, host Dr Phil Price welcomes CrossFit coach and athlete Louise Sondergaard to dive into the world of ergometer training, focusing on the vital yet often overlooked skill development in using ergs, particularly the SkiErg and rower, to enhance athletic performance. Having first discovered Louise through the Upside Strength podcast with Sean Seale, Dr Phil was intrigued by her passionate discourse on integrating skill learning into erg training within CrossFit and functional fitness, drawing parallels with the detailed technique analysis used in weightlifting. Louise shares insights from her journey as a CrossFit Level 3 coach and her transition from a finance career to coaching full time, with impressive accomplishments like setting world records on the SkiErg during lockdown. Together, they explore the nuances of erg training, the cultural shift towards recognising its significance in the fitness community, and practical advice for athletes eager to optimise their erg techniques. Whether you're a novice or seasoned athlete, this episode is packed with valuable strategies to elevate your rowing and skiing skill sets and, ultimately, your overall performance.In this episode, we discuss:00:00 Introduction03:28 Enhancing Monostructural Conditioning Techniques08:59 CrossFit Skill Development Challenges11:28 Coaching Machines: Overcoming Technique Gaps14:46 Rowing vs. Flashy Gym Techniques19:29 Erg Training: Technique and Intervals20:38 Optimising Aerobic Training Methods25:39 Upper and Lower Body Training Balance27:28 Upper Body Skiing Challenges31:54 Transitioning Athletes Struggle in CrossFit37:03 "Ski Erg Skills and Technique"38:35 Microdosing Technique for Athletes43:13 Polarised Training Routine Explained45:50 Online and Custom Fitness ProgrammesTakeawaysTechnique Matters:&nbsp;Just like in weightlifting, enhancing your technique on ERGs can lead to better performance. It's about more than just going hard; it's about mastering the skill.Complementary Training:&nbsp;Incorporating ERG workouts with other conditioning work can create a well-rounded fitness regime. Using various machines strategically can help manage fatigue and improve overall efficiency.Continuous Learning:&nbsp;Coaches need to expand their knowledge base on ERG techniques to effectively incorporate them into training programs. There’s always room to grow and improve!FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice<a...