Progression: A powerful training heuristic

2/2/2026

Real Coaching Podcast

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46:28

Progression: A powerful training heuristic

In this episode of the Real Coaching Podcast, Joel Filliol, an international coach based in the UK and Spain, dives into the concept of progression as a training heuristic. Reflecting on the lessons from his substack article 'Don't Be a January Champion,' he discusses the importance of timing and avoiding the common pitfall of too much intensity too soon. Joel emphasizes building a robust database of experiences to create valuable knowledge that can be applied across various contexts. He also explains the benefits of progressive training sessions that gradually increase in intensity, enhancing athletes' ability to manage their perceived exertion and build long-term consistency. The episode further explores managing training loads over multi-year cycles and addresses strategies for working with younger athletes. To wrap up, Joel answers listener questions on topics like mixed team relay strategies and overcoming performance plateaus. The discussion underscores that consistency trumps intensity and the need for a long-term perspective in athlete development.

00:00 Introduction to the Real Coaching Podcast

00:02 Reflecting on the 'Don't Be a January Champion' article

00:56 The Importance of Timing in Athlete Performance

01:35 Learning from Top Athletes and Coaching Wisdom

02:52 Using Progression as a Training Heuristic

03:42 Managing Training Intensity and Consistency

05:12 The Concept of Progression in Training

06:35 Day-to-Day Variation and Athlete Self-Management

12:02 Seasonal and Multi-Year Progression Strategies

21:12 Q&A: Mixed Team Relay and Athlete Development

30:33 Q&A: Working with Under 16 Athletes

37:26 Q&A: Overcoming Performance Plateaus