HY3RID Podcast

In this episode of the HY3RID podcast, TM, DL and AG are back in the podcast den talking about LEGACY.  LEGACY is the brand new format for HY3RID online coaching, with Volume 1 launching on 6th Jan 2020. In this episode we really delve into the why behind the program and the change from a monthly rolling format to a 12 week block. We also discuss some nuances of programming, how to properly develop a a solid aerobic base, the best way to level up your skills. Listen to this episode if you want to learn: - Why we have changed the format of our online coaching - What training for longevity really means, and how to actually apply it - Where most people go wrong with their conditioning and how we are going to be progressing this over the next 3 months. - How the training will be set up to help you progress everything across the 12 week block - Want a fresh perspective on training for 2020 We appreciate we bang on about it enough, but falling in love with the process of training is really core to what we do. We can absolutely deliver short term results in terms of improved athletic performance, moving better, building muscle mass and learning bodyweight skills. However, the real magic of training comes in doing it consistently forever, and the only way we are going to do that is if we enjoy it. All of our podcasts are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic) If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. HY3RID LEGACY, our online coaching program is opening this week. Download a sample week here to fall back in love with training and start writing your own LEGACY. If you are based in Bristol, try out our small group coaching  with our 30 day trial at Sweatbox Gym in Bristol.

In this week’s episode we are revisiting conditioning and what it truly means back in the podcast den.   What does Conditioning mean? As a very general rule, we are considering conditioning to be the ability to produce a large quantity of work for an extended period of time or repeated bouts, but conditioning is very much specific to your sport/training goal. However we do know that doing some kind of cardiovascular/aerobic training improves overall health markers across the board and will have you performing. After chatting through what adaptations we are specifically looking for from aerobic training, we discuss: Why this is important, even if you are a powerlifter Why HIIT training is potentially one of the worst things you can do to actually build aerobic capacity What you actually need to do to build more aerobic capacity? 
NOTE. We would also like to give a massive apology. We actually misquoted the Tabata study, which actually consisted of 20s:10s x7 rounds 3x per week and 30 min steady 70% bout 1x per week. We also mention the Kurzgesagt video on time. We highly recommend watching these videos for many facts and much interest. We also mention a few articles on Stronger by Science including Could avoiding cardio be holding back your results and combining Cardio and Hypertrophy. If you have any questions or anything we missed, please feel free to get in touch. All of our podcast are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic) If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. HY3RID LEGACY, our online coaching program is opening this week. Download a sample week here to fall back in love with training and start writing your own LEGACY. If you are based in Bristol, try out our small group coaching  with our 30 day trial at Sweatbox Gym in Bristol.

In this episode we are joined with The Bernard AKA Bernie Gomm. Bernie is a professional MMA fighter, gym manager at Sweatbox in Bristol, full time Dad and is currently starting his own MMA promotion, True Champion.   Bernie chats to us about his background and how he first got into training and fight based sports by  throwing himself in a the deep end with a Muay Thai fight in Thailand against a Thai fighter. We also cover: - What training looks like in the lead up to a fight - How Bernie manages his nutrition - Bernie’s current running challenge - Warrior willy and how to make tickling a legal move in MMA - Man Crushing on Jay Cutler Any support for Bernie’s current running challenge would be hugely appreciated. https://www.justgiving.com/crowdfunding/runwithbernrod All of our podcast are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic) If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. HY3RID LEGACY, our online coaching program is opening this week. Download a sample week here to fall back in love with training and start writing your own LEGACY. Try out our 30 day trial small group coaching at Sweatbox Gym in Bristol.

Get Drunk Not Fat! In this week’s episode DL, AG & TMT go through the best strategies to get as drunk as possible, consuming as few calories as possible and ensuring you maximise any potential gains your training can give you. 

With all the Christmas parties coming up, the boys also cover how to minimise the effect alcohol will have on you if you want to be on. Your best behaviour but still drink with your colleagues!  Finally, they touch on how to structure your training to ensure you are not wasting time and energy in the gym just to undo it with a heavy bout of drinking. Skip to minute 12 if you want to avoid the waffle and don't want to hear siri sing Queen.  If you want to read more on this, have a read over Menno Henselmans blog on the science of binge drinking.  All of our podcast are available on iTunes and Spotify plus most of the other places you could possibly hope to listen to a podcast if these two aren’t available (Anchor FM, Breaker, Google Podcasts, Overcast, Pocket Casts, RadioPublic) If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

Surviving Christmas is a massive fitness industry cliche. Christmas, more so than any other time of the year we make a massive effort to spend more time with people we love and should 100% be enjoyed, but that doesn't mean that we completely disregard everything we would normally do throughout the rest of the year, eat shit loads, not train etc.  In this episode, Tom, Dai and Ali talk through considerations for training and nutrition over the Christmas period; What will give us the most amount of enjoyment, how much body fat you would actually be happy to put on over the Christmas period, whether that's realistic, and what our non-negotiables are in terms of training and nutrition.  The point we really want to reiterate is to do what you will enjoy the most. Don't feel like you "have to" train if you don't want to, but absolutely do if you do want to.  Whatever you decide to do, whether that is to keep training and try to implement some sort of calorie control, or just go balls deep in mince pies and baileys everyday, just be happy with the decision you have made, enjoy all of it and set yourself up so that you aren't unhappy with how you are feeling come New Years.

Why we started - enjoy this repost of Episode 10 where we talk about the origin of HY3RID - How the love of ice cream, hugs and HY3RID training brought us all together.  In this episode we talk through each of our back stories, how and why we first started training and how we came together as HY3RID.  All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

RECAST....Today's episode on Nutritional Periodisation with Gregg Slater was so good the first time around, we've decided to recast it for anyone who didn't hear it, and even if you did, it's probably worth listening to it again.  The evidence shows that the vast majority of people who undertake a diet end up no better or worse off three years down the line.  Gregg introduces the concept of nutritional periodisation and why it can be useful to think of nutrition as being a bit like training in some ways.  Listen to this episode if you would like to learn: - Why dieting becomes so hard the longer we go on for - What nutritional periodisation is and how we can use it to help adherence to dieting phases - How to set up a diet for long term success - Why dinosaurs are excellent We also discuss diet fatigues, the usefulness of taking diet breaks and why exercise is terrible for losing  but excellent for keeping it off! If you'd like to hear more from Gregg you can follow him on Instagram @gregg_ltb or @liftthebar. Find out more about the best PT course in the business @ltb_personal_training_course. All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

On this week's episode we are lucky enough to have Ben Pritchard joining us in the podcast den.  Ben shares his incredible journey towards the paralympic games in Tokyo 2020 for GB Rowing. Ben started his athletic career with sailing in his teens, becoming one of the best in the country. From there, he transitioned over to triathlon, again getting to team GB standard before transitioning into cycling.  It was whilst racing in a cycling event in 2016, that Ben crashed, leaving him paralysed from mid trunk down. During rehab, Ben was introduced to a wide array of different disability sports, and admittedly after hating it to start with found a passion for rowing.  3 years later and he has qualified for Paralympic games Tokyo 2020, British and welsh Indoor champion and is a current world record holder over 1km on concept 2.  For more on Ben, check out his instagram @benjaminpritch1 and his website www.iambenpritchard.com All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol.

In this episode we have an excellent treat for you…even more exciting than the biscuits we were dunking in this episode. It was our absolute pleasure to have John Last in the podcast studio talking about his background in free running, circus and handbalancing as well as lots of chat around biscuit dunking, zombie apocalypses and great lakes. Listen to this episode if you want to learn: What the minimum effective dose for training to get a solid handstand Where most people go wrong when trying to nail a handstand What John’s training currently looks like What to do if there is a zombie apocalypse How bourbons fare vs. Fox’s chunky cookies in the dunk off How many people you could fit into Loch Ness Skip to minute 34 if you want to here about all things handstands but the preamble is pretty excellent and you might learn a lot about the dunk ability of biscuits. For more from John, check out his instagram @Johnathan_last All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gym in Bristol.

THE SLEEP TRILOGY This week we have a compilation or possibly a compendium of the previous 3 episodes in one.  Have a listen if you would like to learn: - Why sleep is important and how terrible sleep deprivation is - What causes us to sleep - Practical ways to improve your sleep For show notes and references, please see the previous 3 episodes on the blog: Sleep Part 1 - Why Sleep is important Sleep Part 2 - Circadian Rhythm and Sleep Pressure Sleep Part 3 - Practical Advice to Improve Your Sleep All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gym in Bristol.

Welcome back to part 3 of the Sleep trilogy. Following on from the previous 2 weeks talking about the impact that lack of sleep has on us, this week are going through some practical advice and take homes you can implement to improve your sleep.  Listen to this episode if you want to learn: - Why you can't just "catch up" on sleep - How to make sure your circadian rhythm stays anchored - What sleep hygiene is and why it matters - Why having a bedtime routine is important. During the episode we go into a lot more detail on why this is the case, but here is a checklist of habits and behaviours to help make sure you get the best night's sleep possible and don't end up chronically sleep deprived.  - Have consistent sleep and wake times, even on weekends - Work back from your wake time - Start with 7.5hrs and increase in bouts of 15 mins until you feel rested - Get as much exposure to natural light as possible throughout the day - Exercise earlier in the day - Might be worth using a blue light device or SAD lamp in the morning to anchor circadian rhythm if you get up while it's dark - Adjust bed time so that you wake 5-10 mins before your alarm - Improve sleep hygiene to make sure you get to sleep easily - Avoid light 1-2 hours before bed, use flux or blue blocking glasses - Keep sleep wake times as consistent as possible on weekends - Use naps to catchup but no more than 20 mins and not too late in the day, between 1-3pm is ideal. All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends. A few resources we have used to help us put this together: 'Why do we sleep"by Russell Foster Consequences of insufficient sleep- Harvard Education "Sleep is your superpower."- Matt Walker "Why We Sleep."Matt Walker - This book we would highly recommend. "Chronic Artificial Blue-Enriched White Light Is an Effective Countermeasure to Delayed Circadian Phase and Neurobehavioral Decrements" - Raymond P. Najjar, Luzian Wolf, Jacques Taillard, Luc J. M. Schlangen, Alex Salam, Christian Cajochen , Claude Gronfier - Published July 2014 Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol

We are back this week with part 2 of the sleep trilogy, talking about circadian rhythm and sleep pressure; these are our biggest regulators of sleep and tiredness, and wakefulness.  In this episode you will learn: - What your circadian rhythm is - How your circadian rhythm helps to regulate your sleep - What sleep pressure is - Why caffeine makes you feel less sleepy  - Why drinking coffee late at night is a terrible idea even if you fall asleep fine  Circadian Rhythms….What do you need to know? Circadian rhythm is essentially our bodies internal clock, located in the brain in part of the hypothalmus called the suprachiasmatic nucleus. The reason we are interested in this daily cycle is that the onset of sleep is in part regulated by a melatonin spike in the evening, which is part of a normal circadian rhythm. Circadian rhythms differ person to person and have a genetic aspect called your chronotype influencing whether you have a preference to sleep earlier and wake earlier, or sleep later and wake later.  There are several things that impact your circadian rhythm but it's most heavily influenced and anchored light exposure. Sleep pressure...WTF is that?  Sleep pressure is the other main regulator that generates sleep in the body. Among other products, Adenosine build up over time whilst awake as a by-product of energy production in the brain. When there is a lot of adenosine present, it binds to receptors in the brain which makes us feel drowsy, unregulated drowsiness and down regulates wakefulness. Sleep helps to remove waste products. If we get insufficient sleep, you can wake up the next day with adenosine left over from the previous day - an adenosine debt What about caffeine? Caffeine binds to adenosine receptor which means we don’t get that same effect of drowsiness - therefore less adenosine attaches therefore less sleepiness. However, whilst we have caffeine in our system, more adenosine is building up, meaning when the caffeine is gone you are more likely to be hit with a wave of tiredness. The half life of caffeine is roughly 6 hours, which means it takes a 6 hour period to clear half of the caffeine in your system. Caffeine not only affects onset of sleep by preventing adenosine binding, but also affects quality of sleep as you are less efficient at clearing adenosine.  A few resources we have used to help us put this together: 'Why do we sleep"by Russell Foster Consequences of insufficient sleep- Harvard Education "Sleep is your superpower."- Matt Walker "Why We Sleep."Matt Walker - This book we would highly recommend. "Chronic Artificial Blue-Enriched White Light Is an Effective Countermeasure to Delayed Circadian Phase and Neurobehavioral Decrements" - Raymond P. Najjar, Luzian Wolf, Jacques Taillard, Luc J. M. Schlangen, Alex Salam, Christian Cajochen , Claude Gronfier - Published July 2014

This week's episode is part 1 of our new mini-series on Sleep. Part 1 today is focussed on why sleep is important and what the impact of lack of sleep can be, both short term and long term. The biggest take home from this week... Sleep deprivation seems to impact almost all aspects of health and life. We spend >>36% asleep so we know its pretty important. That's the equivalent of 32 years if you live to the ripe old age of 90.  Listen to this episode if you want to get a better idea about: - Which animal sleeps the most and least? - Why we sleep - What the short and long term consequences of deprivation are - Which animal has the longest penis Why we sleep?  So no-one really knows why we sleep or why every animal has developed the need to sleep but we do know there are a whole host of negative implications from not getting enough sleep.  Sleep is helps us rejuvenate. Some genes only switch on when we sleep. Sleep is responsible for replicating dna. Sleep also plays a role in destroying free radicals and combating oxidative stress. Sleep also helps us consolidate memories and learning.  SLEEP AND HEALTH Short term deprivation studies show acute changes in mood, blood pressure, decreased ability to use glucose and increased inflammation. Long term population studies show a relationship with many chronic diseases: Obesity - 50% more likely to be obese <5hrs a day. This is likely due to changes in appetite due to increased ghrellin and decreased leptin which govern appetite. Diabetes - >>3X More likely to develop Type 2 Diabetes <5hrs a day. Even short term studies show impaired ability to process glucose when sleep is cut from 8 to 4 hours. Mental Health - Lack of sleep linked to almost all mental health disorders, and all mental health disorders include sleep disruption as a symptom. Immune Function - People who <5hrs a day experience 3X as many colds Death - All cause mortality >15% in people who <5hrs a day SLEEP AND MENTAL PERFORMANCE It's hard to measure, but we know sleep deprivation highly limits learning and skill acquisition. This is both because when we sleep we process and build memories, but also due to lack of concentration and ability to learn in a sleep deprived state.  Sleep also limits motor function and decreases reaction time, making accidents more likely. >30% of people will fall asleep at the wheel at some point and is overall responsible for roughly 6000 fatal car crashes.  So you could say sleep is kinda important. A few resources we have used to help us put this together: 'Why do we sleep" by Russell Foster Consequences of insufficient sleep - Harvard Education "Sleep is your superpower." - Matt Walker "Why We Sleep." Matt Walker - This book we would highly recommend. 

"How do you stay motivated when you have to train single player all the time?" Let's face it, we all go through phases of enjoying training a lot, and then periods where you really lack motivation and don't enjoy it at all, particularly when you have to train solo all the time. It's a completely natural cycle for everyone.  Losing motivation for training can come as a result of many different things, whether that's changing environments or circumstances, getting bored, not seeing results etc. so answering how the best way to stay motivated doesn't really have one answer. In this episode we talk through:  - Where our motivation comes from - What happens when we fall out of love with it - Our go-to methods for staying consistent We skim the surface of self determination theory and what we as humans need to create an intrinsically motivating environment. For more on this, check out the guys at habitry (https://habitry.com) We are very lucky to have to opportunity to train multiplayer most of the time, but we also discuss what motivates us and strategies we use when we aren't necessarily motivated or if we have to train single player. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gymin Bristol All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends. If you want to buy the world's best handstand e-book on pre-release, please follow the link here: https://hy3ridcoaching.com/hy3ridhandstand

This week on the HY3RID podcast we have Rich Lovatt dialling in from India (stay tuned for some epic facts). Rich is currently working with and coaching high profile celebrities in India. Previously, when he was in the UK, Rich was well known in the fitness industry and extensively within the nutrition field. Find out how he has been lucky enough/stalker-ish enough to meet the godfather of intermittent fasting, Martin Berkhan (Lean Gains)! The main topic for today’s podcast is fasting. A few things you might pick up if you listen to us waffle long enough: What is fasting, and what are different methods people use to implement it What are the main benefits of fasting and can it aid your fat loss Why fasting isn’t magical but French Green Clay may be - because of the electronic charge (please note we don’t actually think French Green Clay is magical) When would fasting not be the best idea Rich also touches on the book Eat Stop Eat as it being the first book that really came to his attention on fasting.  Rich also speaks about Martin Macdonald founder of Mac-nutrition who exposed more people to the idea of fasting from an evidence based standpoint. Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gym in Bristol All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends.

Welcome to Episode 26 and this week we are back in the HY3RID podcast den/under Dai's kitchen table covered in a blanket, talking all about conditioning.  This is very apt after Team HY3RID came 3rd overall in the Elite males category at the National Fitness Games final this weekend.  What does Conditioning mean? As a very general rule, we are considering conditioning to be the ability to produce a large quantity of work for an extended period of time or repeated bouts, but conditioning is very much specific to your sport/training goal.  However we do know that doing some kind of cardiovascular/aerobic training improves overall health markers across the board. After chatting through what adaptations we are specifically looking for from aerobic training, we discuss: - Why this is important, even if you are a powerlifter - Why HIIT training is potentially one of the worst things you can do to actually build aerobic capacity - What you actually need to do to build more aerobic capacity? We would also like to give a massive apology. We actually misquoted the Tabata study, which actually consisted of 20s:10s x7 rounds 3x per week and 30 min steady 70% bout 1x per week.  We also mention the Kurzgesagt video on time. We highly recommend watching these videos for many facts and much interest.  We also mention a few articles on Stronger by Science including Could avoiding cardio be holding back your results and combining Cardio and Hypertrophy. If you have any questions or anything we missed, please feel free to get in touch.  Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gym in Bristol All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends.

In today’s episode, we have a very special guest, Kate Grey. Kate is a former paralympic swimmer and current BBC sports reporter and mentor. Kate represented team Great Britain for ten years. During that time she competed at European Championships, World Championships and the 2008 Beijing Paralympics. Kate tells us her story, from the devastating moment she sliced her left hand off in a sausage machine at 2 years old to becoming a Paralympic gold medal contender for London 2012. From the highs of competing in Beijing 2008 to burnout and glandular fever, dealing with the disappointment of missing out on qualifying by 0.5 seconds and transitioning out of full time sports. For more about Kate, check out her instagram and twitter @kategrey25 Our goal at HY3RID coaching is to help people fall back in love with training. Online, face to face and at our workshops, we pride ourselves on making training feel like playing a game with your best mates. If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here for online coaching, or learn more about our small group coaching at Sweatbox Gym in Bristol All of our podcast are on iTunes, Spotify and many other podcast platforms. If you found this useful, please please please leave a review, rating, share with your friends.

In episode 24 TMT, DL and AG are back in the podcast den talking competition or match day nutrition, plus much of the usual bollocks and tangents we normally go off on.  We talk through:  - Why nutrition is actually a relatively small consideration in comparison to training - Why what you do the day before your match or competition is more important than the actual day - What you actually need to be doing on the day(s) before and day of your competition to perform at your best. - How to eat 1000g of carbs in a day without overspilling We also mention the inaugural HY3RID games, which we are very excited for this weekend. There is still a chance to get involved if you haven't already.  If you want to join a growing community of people who have learnt to fall back in love with training by playing multiplayer and unlocking new skills and levelling up using the HY3RID Nonagon Testing System, try your two week free trial here. All of our podcast are on iTunes, Spotify and many other podcast platforms.  If you found this useful, please please please leave a review, rating, share with your friends.

Welcome back to the HY3RID podcast for episode 23.  This week it’s back to the three of us talking much bollocks but hopefully giving some useful insight on what you need to be doing to progress bodyweight skill work.  We specifically talk about handstands as the skill work this week, but what we talk about is specific to any bodyweight skill progression, or developing any skill at all.  We talk about starting point and where most people tend to go wrong when they are trying to progress their bodyweight skills. We also touch on what we find most people tend to struggle with and how to effectively put bodyweight skill work into a programme and still be good across the board.  We mention Johnathan Last who is an unbelievable handbalancer (@Johnathan_last on insta) and his fantastic 1-5 handstand game.  We also mention how we tend to programme for bodyweight skill in our Online coaching programme. For more information on that, go to http://hy3rid.co.uk/online-coaching-1  We may have digressed slightly from the topic at hand but here is the video of Karl Pilkington meeting a Pet hippo (https://www.youtube.com/watch?v=B54Bl5b1AXw)

In this episode we are joined by Tom Hamilton who talks to us about his journey into the fitness industry, recovering from an ACL injury twice and why it's really really important to look strong, and also kind of important to lift strong too.  For those who don't know, Tom has been working in the fitness industry for 9 years and has worked with a wide range of people from everyday athletes to bodybuilders, powerlifting world champions and professional athletes. He currently works as a coach at W10 performance alongside his role as head of education in the IFBA and his online coaching company Lift Strong - Look Strong. Tom has also competed in bodybuilding and powerlifting, with a highlight being winning the World Drug Free Powerlifting championships in 2016 in the u82.5kg category. We talk through where most people tend to go wrong with their strength training alongside some nuances of programming for strength.  As Tom is also an expert on coaching general population clients as well as elite powerlifters, we speak a bit about how a programme might differ between the two.  Chocolate knee club monthly membership play date coming soon. If anyone else would like to join the chocolate knee club, please get in touch.  (Please do not under any circumstances injure your knee specifically so you can play)  Instagram - @liftstronglookstrong Website - www.liftstronglookstrong.com W10 Gym - https://www.w10performancegym.com The IFBA - https://theifba.com