This week, I had an incredible conversation with Performance Nutritionist James Moran to discuss how he supports the worlds best cyclists to perform at their best. James currently provides nutrition support for professional cycling teams Ineos Grenadiers and Uno-X, so needless to say he is the perfect person to have on the show to discuss how you should be eating to skyrocket your performance and get to that next level! This episode provides an epic insight into the nutrition strategies...

In today's episode, I'm joined by the coaches coach, and my coach Joe Parish where we discuss how to build and develop the Hybrid Athlete from the ground up. We share the lessons, considerations and strategies used in my own physical development, Joe's own preparation for the Great European Triathlon and highly valuable insights that you can introduce to your own training straight away. I thoroughly enjoyed and valued this conversation, and needless to say you'll take a huge amount of...

Building muscle and dropping body fat to achieve the 'ideal body composition' for your sport is a hotly debated topic. In today's episode, I talk you through my decision making process and the factors we need to consider when building your Individualised Athletic Development plan to reach your maximum potential. When it comes to developing the elite physique for your sport, we can never follow a cookie cutter approach - every sport is different and so it every individual. Use todays...

The Average to Elite physique project...Six months in. What is the project? Why am I doing it? How am I doing it? Why do I have a coach? What strategies am I using? What lessons have I learnt? All to be covered on a very reflective solo episode of the Average to Elite Podcast. p.s. whilst you're here... 1) If you're an athlete who wants to step into the elite and take their performance to the next level, check out my six-month online Athlete Coaching Programme >>>...

In this weeks episode, I'm joined by England RFU U18's head coach; Jonathan Pendlebury. This was a fascinating discussion on how we can prepare and develop rugby players to be playing at the highest level and maximise their true potential on the rugby field. If you're a rugby player looking to transition from amateur to sub-elite or sub-elite to elite, this episode will offer some incredible insights on how to accelerate your progress - not to be missed! p.s. whilst you're here... 1) If...

This week I’m joined by the one and only Alan Milway. Alan is a coach to bike sport athletes who works with the very best mountain bike racers in the world! Alan has an incredible approach and coaching philosophy that ensures his riders reach their full potential in all areas - from physical preparation and development, all the way through to the mindset and tactical. If you’re a mountain bike rider at any standard, this episode will certainly give you the much needed information to step...

Needless to say we’re kicking off season 2 in absolute style. On today’s episode of the pod, I’m joined by Joe Parish and Marc Rhodes to discuss the monumental challenge they are preparing for; The Great European Triathlon. We chat through everything from physical and mental preparation, developing resilience, all the way through to the philosophy needed to successfully complete a triathlon of this magnitude. p.s. whilst you're here... 1) If you're an athlete who wants to take their...

Weight category sport athletes such as MMA, boxing, powerlifting and weightlifting are renowned for putting their health and performance at risk to ensure they make weight. You only have to read the headlines to know what I’m on about… On today’s episode, I outline the most effective way for weight category sport athletes to make weight whilst protecting their health and performance. If you struggle with making weight for competitions, this is an episode that cannot be missed as I...

If you’re a combat sport athlete looking to take your performance to the next level so you can show up on fight night ready to win – you’ll need to tune into today’s episode! I talk with Reiss Silva from Elite Step who’s a performance coach for professional combat sport athletes. Reiss works with seasoned professional fighters operating at the highest level – but all the knowledge shared will undoubtedly accelerate the development of any combat sport athlete at any level! If you find...

Today, I have the endurance King on the show! I speak with Ultra-Endurance athlete and coach Kieran O'Byrne (The Strength Catalyst) on how he recently helped prepare one of his clients to run his first 100 mile race. I'm a big believer that success leaves clues, so tune into today's episode to discover the ins and outs on how to prepare and execute a 100 mile race. If you're an ultra-endurance athlete and you're looking for that next BIG event...this is an episode you cannot miss as it's...

In today’s episode, I cover 5 key principles for maximising your ultra-endurance performances - Whether you run, bike or swim, this episode is packed full of valuable insights from the latest research and my experiences working with ultra-endurance athletes. If you’re currently training hard or have an event coming up, this episode cannot be missed! p.s. whilst you're here... 1) If you're an athlete who wants to eat right to be at your best when it matters the most, check out my 3 month...

Injury, whether it last days, weeks or months absolutely sucks. When injured, the first thing you think about is getting back to full speed as quickly and effectively as humanly possible. We know that missing a high percentage of your competitive season can greatly impact your athletic development and career progression. Therefore we need to look at ways to maximise return to play by accelerating the rehabilitation phase. In today’s episode, I show you exactly what the research suggests...

The greatest ability of an athlete is availability – Staying fit and healthy should be an athlete’s highest priority when it comes to maximising their potential. Let’s do the maths…If you miss 30% of your planned training sessions vs someone who only misses 5% of their planned sessions – who progresses the most within the same time frame? At the end of the day, it is a scoreboard. The more sessions, competitions and games you can complete, the better you’ll be. Today, I cover the most up...

In today's episode, I cover why athletes need to pay special attention to their pre, intra and post training nutrition to maximise performance, recovery and muscle growth. Nutrient timing is a highly nuanced topic - so the aim of today's episode was to break down the why, when and how to time your nutrients to perform at your best and maximise your results. P.S. Whilst you're here, there's 2 ways I can further help you perform at your best: 1) If you're an athlete who wants to eat right to...

In today’s episode, I cover the most important nutrition strategies to maximise recovery so you’re at your very best within a 24 hour period. When athletes fail to recover, they’ll often feel very sore, flat, fatigued and have zero spring in their step, meaning that overall work capacity and athletic ability hits rock bottom. If you’ve ever experienced this, today’s pod will dramatically improve your recovery capabilities so you can always perform at your best when it matters the...

In today’s episode, I cover the ultimate game day nutrition plan for team sports (rugby, football, hockey etc. Its mind-blowing how many team sport athletes I see get this wrong on game day – Their eating isn’t structured and it doesn’t have a purpose which ultimately ruins their physical and mental performance and their ability to progress further in their career. Therefore the aim of today’s podcast is to run through the exact step by step strategies I use with the athletes I coach when...

This week, I joined the Strength Catalyst, Kieran O'Byrne for an incredible episode on his 'Life After Sport' podcast to discuss one of the biggest things missing from an athletes life... This show was packed full of highly effective strategies and nuggets that you can take away and implement into your own training to see immediate results in the way you look, feel and perform. P.S. Whilst you're here, there's 3 ways I can further help you: 1) If you're an athlete who wants to eat right to...

In today’s episode, I cover one of the most important topics that consistently gets overlooked that can directly impact overall health and optimal performance. It’s something so important that it should take up 1/3 of your lives…But with modern day living, your habits and behaviours play havoc with your ability to sleep properly where it’s posing a major threat to your well-being and sporting career. Today, we look at 11 highly effective strategies to ensure you can fall asleep quicker, for...

Today we’re joined by Neil Addington who’s an incredible sports psychologist working in professional sport. I invited Neil on the show to delve into the athletes mind so they can always perform at their best when it matters the most. To help unpack all this information, we covered the following questions: Q1) What are the common psychological problemsathlete’s experiences? Day to day Vs competition. Q2) If these problems aren’t resolved, what are the potential consequences to the...

This week, I’m thrilled to be joined by Brad Shields to discuss how he went from Average to Elite in the context of professional rugby. Brad has gone from playing school boy rugby all the way through to playing for the Hurricanes in Super Rugby, Wasps Rugby in the English Premiership and has also played at the highest level by representing England. I like to think that success leaves clues, so it was awesome to chat with Brad to see what it takes to play at the highest level – we covered...

In today’s episode, I’m joined by the awesome Michael Main to discuss how athletes can maximise their athletic performance during lockdown and how they can best prepare themselves for the return to sport. Mike has a huge amount of knowledge and experience working with athletes as a strength and conditioning coach! His CV speaks volumes of his impact with athletes – from working in the UK with English cricket/basketball and Wasps Rugby, to working with Sri Lanka cricket, cricket New South...

In today's episode, I speak with Dr Ralph Mitchell about how we can keep you (the athlete) fit and healthy so you're available to play week in, week out and not having to miss vital training sessions or competitions due to illness. Dr Ralph has a wealth of knowledge and experience working in professional sport by providing health care to some of the best athletes in the world. If you're an athlete that wants to perform at their best when it matters the most, staying healthy is going to be...

In today's episode, I'm delighted to be joined by Dr Josh Darrall-Jones to talk about how we can best develop rugby players from a strength and conditioning perspective. Josh not only carries out and contributes to the research that shapes our recommendations, but also works within pro rugby as a strength and conditioning coach. In this episode, we cover everything from the key characteristics a rugby players needs to have to thrive at the highest level, to minimising risk of injury and...

Today's episode aims to give you a really good insight into my thought process when auditing an athletes diet (and how I can fix it if it's broken). I introduce the six key areas an athlete needs to be aware of and the system I use to evaluate what's working, what's not working and what's the best way to fix this. I always say, for every issue, there's an intervention....and it all start with being self aware! If you took any value away from this week's episode, don't forget to share and...

In today's episode, we delve into the one percenters. These are your cherry on top of the cake strategies. These are the things that athletes love to talk about. And yep, you've guessed it... These are your supplement strategies for both health and optimal performance. In this episode, I cover what research shows to be most beneficial, including all the juicy details of how much to take and when to take for maximum effect. If you took any value away from this week's episode, don't forget...