The Art of Performance Podcast

In this episode we unpack our own experiences of gym culture, how it has evolved over time, what has genuinely improved, what has become worse and what still matters if a training environment is actually supposed to help people change. We discuss the good, the bad and the absolute nonsense of the modern gym world - from community, standards, coaching and belonging, through to phones on equipment, performative fitness, poor etiquette, influencer culture, gym anxiety and why so many people still feel lost when they walk through the door We also explore: what makes a gym feel alive vs dead why some spaces help people grow and others keep them stuck what should and shouldn't be acceptable in a gym why gym anxiety matters where gym culture is heading and what a genuinely great gym culture should actually look like now A straight-talking conversation on effort, confidence, identity, behaviour, belonging, standards and why environment still matters far more than most people realise.

What does it actually take to raise strong, capable and resilient kids in today's world? In this episode, we break down the biggest myths around youth training from the fear that strength training "stunts growth" to the idea that kids should just play sport and avoid the gym altogether. The reality? Kids aren't fragile. They're highly adaptable and when we get training right, they become more robust, more confident and better equipped for both sport and life. We dive into what actually matters when it comes to developing young athletes: Why strength training doesn't stunt growth (and what actually causes issues) The problem with early specialisation and sport overload Why "just playing sport" isn't enough to build a well-rounded athlete How to introduce load safely, effectively, and progressively The importance of movement literacy, coordination, and exposure to speed Where bodyweight training fits and where it falls short How to build aerobic fitness, speed, and repeatability without burning kids out We also go deeper into the real-world challenges: From football academies chasing short-term performance… Youth athletes juggling multiple sports… To high-skill environments like cheerleading and dance where physical preparation is often overlooked! And for coaches and parents who want to go further, we touch on how to actually monitor young athletes without needing fancy tech and what to look for when managing fatigue, readiness, and performance. This isn't about turning kids into elite athletes overnight. It's about giving them the foundations to stay in the game, avoid injury, and actually enjoy training for years to come. Because if we get this wrong early…we limit them later.

Peptides are everywhere right now. BPC-157… TB-500… Tesamorelin… Everyone's talking about healing faster, getting leaner, recovering like a pro. But here's the truth no one really wants to hear: Most of you don't need them. Not because they don't work - but because you haven't even nailed the basics that actually drive results. In this episode, we strip it right back. We break down what peptides actually are (without the bullshit), the different types you've probably seen all over social media, and where they might have a place. But more importantly - we talk about what actually moves the needle: Your sleep Your nutrition Your training quality Your ability to actually apply progressive load and recover properly Because if those things are off… no injection, no protocol, no "advanced" tool is going to save you. We also get into: Why peptides aren't magic (and never will be) Where people completely misuse them How they should fit into injury rehab (if at all) And why most people are chasing Level 4 solutions for Level 1 problems This isn't anti-peptides. It's just real coaching. If you've built the foundations - they might help. If you haven't - you're just looking for a shortcut. And shortcuts don't build athletes.

In this episode of The Art of Performance Podcast, we dive into a growing concern in elite sport the modern injury epidemic. Despite the rise of sports science, load monitoring systems, GPS tracking, and advanced performance departments, injury rates across elite competitions continue to climb. From the Premier League to the National Basketball Association, soft-tissue injuries and player unavailability remain persistent problems, raising an important question: Have modern strength and conditioning practices drifted away from actually preparing athletes for the demands of sport? In this episode, we explore the tension between monitoring and preparation, breaking down how concepts like load management, GPS tracking, and injury prevention strategies may sometimes be creating unintended consequences. We discuss the rise of highly complex "functional" gym exercises, the potential overreliance on data-driven decision making, and why some athletes may be entering competition underprepared for the forces and speeds their sport demands. The conversation also examines one of the most important findings in modern sports science the role of max velocity sprint exposure in reducing hamstring injuries and why limiting high-speed running in training may actually increase injury risk. Throughout the episode we break down what good strength and conditioning actually looks like, and why building robust, resilient athletes still comes down to developing the fundamental qualities of performance: maximal strength eccentric strength and tissue resilience sprint speed and exposure to high velocities deceleration capacity and force absorption repeat sprint ability and aerobic conditioning Rather than simply managing fatigue, the role of a great strength and conditioning coach is to prepare athletes for the chaos and physical demands of competition. If you're a coach, athlete, or someone interested in the science behind performance and injury prevention, this episode offers a thought-provoking discussion on where modern performance training may be going wrong and what we can do to get it right.

Most people think decline starts in their 50s. They're wrong. In this episode of The Art of Performance, we break down a 47-year longitudinal study tracking physical capacity from age 16 to 63 and the findings are confronting. Peak aerobic capacity? Mid 30s. Peak muscular endurance? Mid 30s. Peak explosive power? Often before 30. Decline begins before 40 and accelerates after that. But here's the real story... Aging doesn't just reduce performance. It separates people. By 63 the gap between the strongest and weakest individuals is enormous and lifestyle plays a defining role in how steep your slope becomes. We dive into: • Why decline starts earlier than you think • What's actually changing physiologically • Why power is the first casualty • How physical activity alters the trajectory • What coaches and everyday athletes should do in their 30s, 40s and beyond This isn't a fear based conversation about aging. It's a strategic one that will give you a fresh persepctive. Because you are already on the curve. The only question is whether you're steering the slope to be shallow or sliding down it rapidly &  unconsciously. If you care about performance, longevity and building a body that can still do things decades from now…this episode is essential listening.

Resilience has become a badge of honour. Cold plunges. 4am alarms. No days off. "Stay hard." But what if most of what we call resilience is actually emotional suppression, chronic stress exposure and identity armour masquerading as strength? In this deep psychological dive, Dean & Acos dismantle the modern narrative of resilience and rebuild it properly through the lens of neuroscience, stress physiology, emotional processing and high-performance culture. We explore: • The difference between acute stress and chronic nervous system dysregulation • Why suppression is not strength • How sympathetic dominance quietly erodes performance • When resilience becomes ego-driven self-destruction • The hidden cost of "unfuckablewith" culture • Why high performers burn out silently • The role of psychological flexibility in real toughness • How to build durable humans without breaking them This is not a motivational episode. It's a clinical, uncomfortable and evidence-based conversation about what resilience actually is and what it isn't. If you pride yourself on being tough… this one might challenge you.

In this episode Dean and Acos rip apart one of the biggest and most damaging myths in modern health and performance... The belief that people are overeating! Most high performers, tactical & hybrid athletes and everyday humans are actually chronically under fuelled because modern life has created the perfect storm of: The Under-Eating Paradox Stress, caffeine intake, dopamine addiction, poor sleep and chaotic schedules blunting hunger signals, suppressing appetite and literally tricking people into believing they "don't need much food" The Death of Satiety Hyper-processed food, poor meal structure, speed eating culture, digital overstimulation and disrupted gut–brain signalling have destroyed our ability to feel full, satisfied and substantially fuelled Nutrition Fatigue People don't fail because of willpower. They fail because the decision load of modern life has become unbearable. Too much choice. Too much noise. Zero routine. No defaults. No system. This episode is a deep dive into the physiology, the behavioural psychology and the social realities behind why modern humans struggle with nutrition and why it has doesn't have as much to do with fads, trends or dietary tribes as many think. You'll learn: Why "not feeling hungry in the morning" is a red flag How stress and caffeine quietly shut down appetite Why everyday athletes under-eat more than sedentary people How hyper-palatable food hijacks reward circuitry Why satiety signals lag behind eating speed How decision fatigue destroys consistency The real reason you snack at night Why structure beats motivation in every environment And what a reliable, athlete-ready nutrition system actually looks like This is not another surface-level nutrition chat. This is proper, evidence-based human performance coaching. If you train hard, think you're eating "enough" or feel like you underperform despite putting the work in this episode is about to give you answers you won't hear anywhere else.

In this episode, Dean and Acos unpack one of the most fascinating — and misunderstood - forces in human performance: the placebo effect. From fake supplements that still trigger weight loss to rituals that enhance focus, pain tolerance, and recovery, the science is clear - your beliefs change your biology. We break down the new research on open-label placebos (where people know they're taking something fake but still get results), how belief alters RPE, HRV, digestion, and sleep and why coaches must learn to remove bullshit without removing belief. No magic pills. No pseudoscience. Just evidence based insight into how your mind drives performance. "Where the mind goes, the body follows."

Joe Wicks says his new "Killer Protein Bar" proves how dangerous ultra-processed foods really are. The media says it's a wake-up call. We say it's an epic opportunity to discuss the real issue in fear marketing dressed up as health education. In this episode, Dean and Acos cut through the hysteria to expose what's really going on: • The truth about ultra-processed foods and what the science actually shows • Why blaming a single protein bar misses the entire systemic picture • How the fitness industry weaponises fear for clicks, clout and cash • The hidden ingredients Joe Wicks "forgot" to mention and where you already eat them daily • The real health risks that matter: behaviour, context and lifestyle patterns Expect sarcasm, science, and straight talk - no influencer filters, no sensational headlines. Because the real killer isn't the protein bar. EPIt's the bullshit we keep swallowing.  

Not all Lifts are created equal and neither are you. In this episode we break down why your lever lengths, hip structure, and joint mechanics decide how you move under the bar. Forget copy and paste form cues and Instagram 'perfect' squats this is about biomechanics, not bad form. We'll cover: Why bone length and torso ratios change mechanics Anthropometry How hip morphology and tendon moment arms put hard limits on range of motion A coach's framework to individualise big lifts without wrecking joints Backed by research, stripped of shite and made relatable for athletes and coaches alike - this is your blueprint for programming around anatomy not against it.

Creatine works...it's the most researched supplement in sport, proven to boost strength, power, recovery and even brain health. But somewhere along the way, people started asking: if 5 grams a day works… what about 20? 30? 50? That's where mega-dosing was born. In this episode, I break down: The truth about muscle saturation and why more isn't better Where the "mega-dose" idea came from (and how supplement companies spun it) The side effects and wasted money nobody talks about What the latest 2024-2025 research actually shows Exactly how much creatine you need to perform at your best Spoiler: once your muscles are full, they're full. Mega-dosing is just expensive diarrhoea. Key Takeaways: 3-5 g/day works. That's all you need. Loading is optional (20 g/day x 5-7 days → then 3-5 g/day). Mega-dosing has no added benefit for size, strength, or recovery in healthy athletes. Side effects go up as the dose goes up (bloating, cramps, GI distress). Creatine monohydrate wins - no need for fancy "new" versions.

You've heard of Atomic Habits. You've probably tried to build a morning routine, stack habits or optimise your environment. But if those strategies haven't stuck - this episode explains why. In this episode we break down the Transtheoretical Model of Behaviour Change - a proven, six-stage framework that goes beyond surface-level habit advice. Whether you're a coach helping others change or someone trying to finally stay consistent with your own training, nutrition or lifestyle this is the episode that reveals what actually drives real, long-term change. You'll learn: Why habit-only models fail without internal alignment What stage of change you're actually in (and what to do next) How to coach or lead yourself with psychological precision Real-world examples with clear takeaways and the truth about what it takes to change for good.

You've seen the glowing panels. Heard the claims: faster recovery, better skin, boosted testosterone. But does red light therapy actually do anything for athletes? In this episode, we strip away the biohacking hype and get to the evidence. We'll break down how red light works, what it actually helps with, and how to use it from beginner to elite levels - without wasting your money or falling for Instagram pseudoscience. 👉🏻 For lifters, hybrid athletes, and everyday performers chasing smarter recovery

In this episode of The Art of Performance Podcast we're diving into the latest science behind extended fasting protocols... Specifically an 8-day water-only fast and its impact on hormones, metabolism and performance. We break down: The new data: cortisol, testosterone, insulin, growth hormone What happens to your muscle mass, endurance and strength during multi-day fasts Why some athletes are experimenting with prolonged fasts at 48 & 72 hour interventions (and whether they should be) Our take on whether this is biohacking gold or total bullshit If you've ever considered fasting for performance, weight management or metabolic health this is the episode that cuts through the noise and tells you what some iof the data says.

Can you train like an athlete in the weight room and build an engine that is unrivalled in any setting? In this episode we're tackling Concurrent Periodisation! Training strength, power and endurance simultaneously without compromising progress. We unpack: The truth behind the Interference Effect (and why it's outdated) High/Low stimulus training days: Charlie Francis' model meets modern hybrid coaching Research backed strategies to balance intensity, fatigue and adaptation Real nworld weekly templates for HYROX athletes, tactical populations and hybrid competitors Backed by science. Grounded in practice. Built for the athlete who wants it all.

In this episode of The Art of Performance Podcast, we go deep on Conjugate Periodisation! One of the most bastardised systems in the fitness industry. Born in Soviet sport science and weaponised by Westside Barbell, the conjugate method trains multiple performance qualities simultaneously... Strength, Speed, Hypertrophy and Power. We break down: What conjugate really is (beyond bands and box squats) The Max Effort, Dynamic Effort and Repetition Methods Why movement rotation and concurrent traits are its superpower Who it works for (and who it doesn't) How to apply it to hybrid athletes, tactical professionals and real world clients Whether you're coaching high performance athletes or programming for yourself, this episode rewrites what you thought you knew about conjugate training.

In Episode 64, we're throwgoing to town with Daily Undulating Periodisation (DUP) - a programming model that thrives on frequency, variety and calculated progression. We break down how DUP works Why it outperforms linear training for many lifters And how to use it inside hybrid, strength or gen pop programs. Whether you're training to peak or just want more from your week-to-week lifting, this episode is a masterclass in programming flexibility with purpose.  

In Episode 63, we're diving into the programming model built for peak performance—Block Periodisation. Born out of Soviet sport science, block periodisation uses highly focused training blocks to prepare athletes for major events and phases of the year. We break down the three pillars: Accumulation Transmutation Realisation A nd show you how to program them with purpose. Whether you're building a HYROX prep block, coaching a tactical athlete, or just want to understand how to actually peak properly - this is the deep dive you need. Let

In Episode 62, we're dissecting the OG of structured training - Linear Periodisation. You'll learn where it came from, who it's actually good for, and why most people either misuse it or give up on it too early. We'll break down why linear periodisation works for beginners, return-to-training clients, and base-phase strength development - but also where it completely falls apart for athletes chasing multiple performance outcomes. If your training is stuck on the same 3x10 cycle, this episode might just slap you into clarity.

In this first episode of our Programming & Periodisation Mini-Series, we're going all in on the truth behind what separates elite training from random workouts. You'll learn exactly what periodisation is, where it came from, and how to apply it to your own training - without the fluff or textbook jargon. We'll break down the full lifecycle of an effective training plan: GPP, Foundation, Specific Prep, Intensification, Tapering, and Deloads. This episode will help you finally understand why most people stay stuck, plateaued, or burned out—and how to build a training system that actually f*cking works. If you want to stop guessing and start progressing, this is where it begins.