Assemble Performance Podcast

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Strength Training for Runners: How to Stay Injury Free

2026-07-0913:57

Your joints are screaming, your mileage is climbing, and every run feels like a coin flip between progress and injury. Here's the thing most runners get wrong: you can't fix a running problem by just running more. This episode breaks down exactly how strength training, plyometrics, and running drills prepare your body to handle more volume without breaking down. In this episode: Why ramping up running volume is the most common time runners get hurt, and what actually causes the pain in the fi...

Cutting Body Fat Without Losing Strength or Endurance

2026-07-0215:37

You want to lose the body fat. You're just scared that cutting will make you slower, weaker, or undo months of work. Most nutrition advice online is garbage for hybrid athletes, so that fear is fair. This is the practical version: how to cut body fat while you keep lifting and running, without losing your strength, your endurance, or your sanity. In this episode Why eating more can sometimes break a stall, and why "starvation mode" is not the reason the scale is stuckThe four things that actu...

What Body Fat Should Hybrid Athletes Actually Aim For?

2026-06-2509:30

You can train for performance and still work on your body composition. They're not opposites. But the internet has most hybrid athletes either obsessing over a specific body fat number or ignoring body composition entirely. In this episode, I break down what the research actually says about body fat ranges for performance, share the numbers from my own 15-week cut (including what happened to my strength, my runs, and my blood pressure), and explain why your ideal body fat percentage is ...

Why You Need a Performance Coach (Even Without a Race)

2026-06-1819:40

If you think performance training is only about racing and hitting PRs, you're leaving almost everything on the table. This episode breaks down why training for performance changes how you think, how you handle stress, and how you show up in every part of your life, whether you have a race on the calendar or not. In this episode: Why most people operate from a mindset of lack and reactivity, and how performance training shifts you toward building real capacity over timeThe "if-then planning" ...

Hybrid Training: Will Cardio Kill Your Gains?

2026-06-1115:25

You've read the articles. Too much cardio kills your gains. Lift heavy and your running falls apart. Pick one, or get on gear. It's mostly nonsense, and the people building real strength and endurance at the same time are the proof. This episode unpacks where the "interference effect" actually came from, why it almost never applies to you, and the real reasons your progress has stalled. In this episode: Where the "interference effect" myth actually came from What two modern meta-an...

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