GRIT Performance Podcast

Purchase Evan's new book here!Evan Peikon discusses the application of NIRS technology in understanding physiological limitations and the potential for mass market accessibility. The conversation covers the introduction to NIRS, its impact, and the understanding of oxygenation and physiology. It also delves into the daily use and testing with NIRS devices, common trends in athlete assessments, and the definition of utilization, respiratory, and delivery-limited athletes. Additionally, the integration of energy system work and movement efficiency, training protocols for delivery and respiratory-limited athletes, and the progression and adaptation in training protocols are explored. The conversation concludes with a discussion on the accessibility of NIRS technology and intramuscular coordination in high-level athletes. The conversation delves into the impact of muscle contraction and relaxation speed on oxygen utilization, the distinction between respiratory limitation and breath manipulation, the relationship between VO2 max and efficiency, the structuring of weekly training, the use of technology in training, the transition to technology development, and the utilization of NIRS devices in CrossFit.TakeawaysMuscle oxygenation as a tool for understanding physiological limitationsAdaptation of technology for mass market accessibility Muscle contraction and relaxation speed impact oxygen utilizationTraining movement economy is crucial for performance improvementChapters00:00 Introduction to Evan Peikon and His Work07:26 Common Trends and Athlete Assessments13:15 Integration of Energy System Work and Movement Efficiency21:37 Progression and Adaptation in Training Protocols28:30 Accessibility of NIRS Technology33:41 Muscle Contraction and Relaxation41:11 VO2 Max and Efficiency49:47 Energy System Training in LBP Model57:38 Transition to Technology Development

The podcast episode features a Q&A format covering topics related to coaching, training, body composition, and performance. The conversation delves into the art of coaching, the role of AI in training, nutrient timing for body composition and performance, dieting strategies, and strategies for gaining weight while training. Key takeaways include the importance of nutrient timing, different dieting strategies, and the use of liquid nutrition for individuals struggling to eat enough while training. The conversation covers strategic nutrition for athletes, including the concepts of food density vs. food volume, peri-workout nutrition, and the importance of energy availability for performance. It also addresses the fear of gaining body fat, mitigating injury risk, carb loading for the CrossFit Open, and recommended supplements for athletes. The discussion emphasizes a strategic approach to increasing caloric intake and the assessment process for supplement inclusion.TakeawaysNutrient timing is crucial for maintaining performance while pursuing body composition goals.Different dieting strategies, such as cyclical dieting, can be used based on individual needs and goals.Liquid nutrition can be a helpful strategy for individuals struggling to eat enough while training hard. Food Density vs. Food VolumePeri-Workout NutritionEnergy Availability and PerformanceStrategic Approach to Increasing Caloric IntakeSupplementation for AthletesChapters00:00 Strategies for Gaining Weight While Training29:55 Balancing Caloric Intake and Body Fat41:48 Carb Loading for CrossFit Open

Strategies for CrossFit Open Success: Pacing, Prediction, and PreparationIn this episode, Tyson interviews Brennan Dorman to uncover proven frameworks and tactical insights to excel in the upcoming CrossFit Open. From understanding workout predictability to optimizing warm-ups and pacing strategies, learn how to approach each workout with confidence and efficiency.Key Topics:The predictability of Open workouts based on historical patterns and movement selectionsHow movement speed and effort are more critical than volume at the elite levelThe concept of "separation value" to identify pace-breaking points in workoutsTechniques for dissecting workouts using round-by-round and movement-specific splitsTraining the skill of maximum rest time for better pacing controlDeveloping athlete IQ through pacing drills and autonomy in workout managementWarm-up protocols tailored for different workout durations and intensitiesTransition rehearsals to minimize time loss and optimize movement economyStrategies for redoing workouts intelligently to improve scoresHow to prepare both physically and psychologically for competition conditionsTimestamps:00:00 - Introduction and episode overview02:14 - Brennan's background and move to Mayhem Performance03:13 - Predictions for this year's Open format and movement patterns04:57 - Common movements and testing structures in the Open06:09 - Anticipated changes and movement variation ideas07:49 - Movement speed vs volume in high-level performance09:04 - Impact of athlete body types and sport evolution trends12:37 - Influences on sport bias towards heavier weights and endurance14:28 - Categorizing athletes for workout pacing and approach15:20 - The concept of separation value and global vs personal separators17:18 - Analyzing example workouts for pacing strategies18:52 - Managing fatigue and setting realistic pace targets20:16 - Using historical data to reverse engineer workout times22:44 - Training athlete data collection and pacing drills26:00 - Breaking down workout deterioration and maintaining consistency30:38 - Approaching workout re-dos with strategic reflection36:07 - Warm-up frameworks for different workout durations and intensities52:49 - Transition rehearsals and optimizing movement economy55:36 - Final advice on meeting workout demands and reducing unnecessary fatigueConnect With TysonConnect With Brannen

The conversation delves into the nuances of nutrition for performance-based sports like CrossFit, emphasizing the importance of understanding the demands of the sport and the role of carbohydrates in fueling performance. It also explores the concepts of rapid resynthesis, peri-workout nutrition, and the psychological and physiological benefits of carbohydrate consumption during and after training sessions. The conversation covers a range of topics related to nutrition for CrossFit athletes, including pre-workout and post-workout nutrition, carbohydrate, protein, and fat intake, and the importance of balancing performance and health. The discussion emphasizes the gradual increase in carbohydrate intake, the significance of peri-workout nutrition, and the need for individualized nutrition plans based on training goals and performance needs.TakeawaysPerformance-based sports like CrossFit have specific demands that require a nuanced approach to nutrition.Understanding the rapid resynthesis phase and the role of carbohydrates in fueling performance is crucial for optimizing training and recovery. Gradually increase carbohydrate intake to avoid GI discomfort and metabolic adaptation.Peri-workout nutrition is crucial for performance and should be strategically implemented around the workout.Balancing performance and health is essential, and individualized nutrition plans are necessary based on training goals and performance needs.Chapters00:00 Introduction to Performance-Oriented Nutrition08:05 The Role of Carbohydrates in Performance20:00 In-Depth Look at Intra-Workout Nutrition30:04 Post-Workout Nutrition and Rapid Resynthesis40:45 Pre-Workout and Post-Workout Nutrition51:44 Protein Intake and Considerations01:06:25 Carbohydrate Intake and Practical Application

The conversation delves into Tyson's athletic journey, from his early exposure to sports and combat activities to his transition into entrepreneurship, including coaching, owning a supplement store, and running a cafe. Tyson's diverse experiences and entrepreneurial ventures are highlighted throughout the discussion. The conversation covers the transition from selling a cafe to coaching, the decision-making process, and the evolution of coaching and mentorship. It also delves into the role of nutrition, future goals, and the starting point for a coaching career. The key takeaways include the importance of coaching and mentorship, business and decision-making, transition and evolution, passion and effort, and continuous learning.TakeawaysEarly exposure to a variety of sports and combat activities shaped Tyson's athletic journey.Tyson's transition from coaching to owning a supplement store and cafe reflects his diverse entrepreneurial experiences. Coaching and mentorshipBusiness and decision-makingTransition and evolutionPassion and effortContinuous learning

The conversation delves into the concept of consistency as rhythm, emphasizing the importance of finding flow and rhythm in daily practices. It explores the distinction between conscious and unconscious decisions, highlighting the role of habits in creating consistency. The discussion contrasts motivation with consistency, advocating for a shift in focus towards the architecture of consistency. It also touches on the concept of identity reframing, the wabi sabi concept, and the anchor behavior celebration (ABC) as strategies for building and maintaining consistency. The conversation delves into the importance of recognizing small progressions, the distinction between motivation and consistency, the phases of setting the baseline and establishing rhythm, the impact of off-season vs. in-season training, allostatic load, 75 Hard and temporal landmarking, and a step-by-step protocol for building consistency. The key takeaways emphasize the role of a support system in building consistency and the strategy of reverse engineering goals into timely achievements.TakeawaysConsistency as rhythmConscious vs unconscious decisionsMotivation vs consistencyIdentity reframingWabi sabi conceptAnchor behavior celebration (ABC) Consistency is a system and a framework that can be built and structured with the right support system.Starting with the outcome and reverse engineering it into timely goals and gold medal wins is a key strategy for achieving success.Chapters00:00 Anchor Behavior Celebration (ABC)31:39 Phase Two: Establishing Rhythm37:19 75 Hard and Temporal Landmarking43:24 Building Consistency: Step-by-Step Protocol