Supporting Champions

166: How do the elite develop well-being? with Lisa Trainor

In this episode of the Supporting Champions Podcast, I’m joined by Lisa Trainor – a former varsity athlete turned researcher – to explore the evolving landscape of athlete well-being. Drawing from her own experiences and her academic work, Lisa discusses how injury and major disruptions like the postponement of the Tokyo Games can influence an athlete’s psychological state. She offers insight into the distinction between hedonic (feeling good) and eudaemonic (functioning well and finding purpose) well-being, and how each contributes to sustainable elite performance.
We unpack key themes including the importance of psychological safety, the value of self-confidence and identity in sport, and how athletes can remain fulfilled even when faced with setbacks. Lisa provides a compelling case for redefining success beyond medals and rankings – encouraging us to view thriving and performance not as opposites, but as intertwined outcomes of a well-supported sporting experience.
🔍 Key Takeaways:✅ Well-being isn’t just about feeling good—it’s about functioning meaningfully.✅ Injury and disruption can offer valuable moments for reflection and growth.✅ Athletes may perform without well-being, but it’s not sustainable long-term.✅ Psychological safety is a foundational component of thriving environments.✅ Pursuing purpose and personal agency is central to eudaemonic well-being.
📌 Chapters:00:00 Introduction and Background of Lisa Trainor03:06 Injury, Well-Being, and Athlete Support05:53 Coping with the Tokyo Games Postponement08:49 Understanding Well-Being: Hedonic vs. Eudaemonic Perspectives11:45 The Role of Well-Being in Elite Athlete Performance15:03 Exploring Athlete Well-Being Components17:59 The Interplay of Eudaemonia and Hedonia in Sport21:00 Research Insights on Athlete Well-Being23:55 Conclusion and Practical Applications35:49 Understanding Athlete Well-Being42:13 The Role of Performance in Well-Being50:51 Purpose and Fulfillment in Sport57:09 Psychological Safety and Relationships01:05:21 Developing Eudaemonic Well-Being
🎧 Whether you’re an athlete, coach, psychologist, or someone passionate about high performance and mental health, this conversation with Lisa offers rich insight into the deeper layers of what it means to thrive in sport.
🔔 Subscribe, like, and share to stay updated on future episodes.🎓 Use code SC10 for 10% off all Supporting Champions Courses:https://www.supportingchampions.co.uk/onlinecourse/#courses
#AthleteWellbeing #SportsPsychology #MentalHealth #Eudaemonia #HighPerformance #SupportingChampions

165: How to use occlusion to enhance adaptation with Richard Ferguson

In this episode of the Supporting Champions Podcast, I’m delighted to welcome Dr. Richard Ferguson to the show. Richard is one of the leading figures in exercise physiology, and today we’re diving deep into the fascinating world of blood flow restriction (BFR) training.
We explore the science behind BFR, how restricting blood flow can stimulate remarkable strength and endurance adaptations, even with lighter loads. Richard shares his insights into BFR’s role in rehabilitation, athletic performance, and recovery, helping us understand both the opportunities and the caveats of applying this method.
From the mechanisms driving hypertrophy and mitochondrial development, to the mental challenges BFR presents athletes, Richard brings a wealth of research, experience, and practical advice. If you're curious about enhancing adaptation, optimising recovery, or just exploring cutting-edge sports science, this conversation is packed full of insight.
🔍 Key Takeaways:
✅ Blood Flow Restriction enhances muscle growth and endurance adaptations.
✅ Recovery methods should aim to stimulate, not suppress, adaptation.
✅ Practical protocols for strength, endurance, and rehab contexts.
✅ The mental challenge of BFR is as important as the physical.
✅ Emerging applications of BFR for recovery need further exploration.
 
📝 Complete Richard's Survey:
https://murdochuni.syd1.qualtrics.com/jfe/form/SV_6LnHZWEFgiUj794 📖
 
Research Articles:
https://pubmed.ncbi.nlm.nih.gov/26391312/
https://sylvanadamsports-tau.org.il/en/
https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP089280
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00982.2020
📚 Learn more about Supporting Champions Courses – use code 'SC10' for 10% off:
https://www.supportingchampions.co.uk/onlinecourse/#courses
 
📌 Chapters:
00:00 Introduction to Blood Flow Restriction Training02:12 Understanding Recovery and Adaptation08:04 Essentials of Blood Flow Restriction12:29 Strength, Hypertrophy, and Rehabilitation31:42 Endurance Training with Blood Flow Restriction36:08 Exploring Blood Flow Restriction Protocols38:55 Training Adaptations and Athlete Experience41:58 Endurance Adaptations and Mechanisms44:47 Incorporating Blood Flow Restriction in Training48:14 Blood Flow Restriction for Recovery55:59 Current Use and Future Directions of Blood Flow Restriction
👀 Whether you're a coach, athlete, physiologist or simply fascinated by the evolving edge of training science, this episode will give you ideas to challenge and improve your performance strategies.
🔔 Subscribe, like, and share to stay updated with more insightful discussions on coaching, performance, and innovation!
#BloodFlowRestriction #BFRTraining #ExercisePhysiology #SportsScience #AthleteRecovery #StrengthTraining #EnduranceAdaptation #SupportingChampions #RichardFerguson
 
 

164: The Explorer's Gene with Alex Hutchinson

In this episode of the Supporting Champions Podcast, I’m joined by author, journalist, and endurance expert Alex Hutchinson to discuss his latest book, The Explorer’s Gene. This conversation dives into the why behind human exploration — what drives us to seek the unknown, how our genetics shape our urge to push boundaries, and what this means for athletes, adventurers, and everyday decision-makers alike.
We explore the intersection of science, adventure, and personal growth, looking at everything from the dopamine receptor gene and novelty-seeking, to the hero’s journey and the paradox of effort. Whether you’re a coach, athlete, or someone curious about what makes humans tick, there’s something here for you.
 
🧠 Key Takeaways:
Exploration is a deep-rooted human trait shaped by both genetics and environment
The dopamine receptor gene is linked to novelty-seeking behaviour
Endurance sports are a microcosm for understanding exploration and risk
Balancing exploration (trying new things) and exploitation (refining skills) is vital
The free energy principle helps explain our drive to minimize surprise and seek reward
Effort and struggle add meaning to experience
Exploration connects us more deeply to our environment and ourselves
The hero’s journey offers a compelling metaphor for personal growth
Ethical questions persist around doping and the boundaries of performance
 
📚 Buy Alex Hutchinson’s new book, The Explorer’s Gene:👉 https://www.amazon.co.uk/Explorers-Gene-Challenges-Flavors-Blank/dp/0063269767/
🎓 Advance your performance career with Supporting Champions Courses:Use code SC10 for 10% off all online courses👉 https://www.supportingchampions.co.uk/onlinecourse/#courses
 
⏱ Chapters:00:00 – Introduction to Alex Hutchinson03:08 – Journey from Physics to Endurance Journalism06:25 – The Intersection of Science and Endurance Sports10:20 – Lessons from Journalism School14:17 – The Importance of Audience in Science Communication18:38 – Navigating Scientific Research and Its Implications23:36 – Evolving Perspectives on Ergogenic Aids29:43 – The Role of Context in Athletic Performance32:33 – Exploring 'The Explorer's Gene'36:05 – Personal Connections to Endurance38:47 – The Complexity of Exploration41:35 – The Hero's Journey in Endurance44:47 – The Rhythm of Explore and Exploit52:58 – Genetics of Exploration56:18 – The Explorer's Gene: An Introduction01:01:07 – Migration Patterns and Genetic Influence01:08:20 – Risk-Taking and Elite Athletes01:12:02 – The Free Energy Principle Explained01:18:30 – The Effort Paradox and Meaning in Struggle01:24:39 – The Case Against Doping in Sports01:31:17 – Exploration and the Meaning of Sport
 
Thanks for tuning in — don’t forget to like, subscribe, and share your thoughts below. Let’s keep exploring what makes us human.
#SupportingChampions #AlexHutchinson #ExplorersGene #HumanPerformance #Endurance #SportsScience #FreeEnergyPrinciple #HeroJourney #SteveIngham #Dopamine #RiskTaking #PersonalGrowth #Adventure

163: How to Win: A 4 part plan for success with Kate Hays

🎙️In this episode of the Supporting Champions Podcast, Steve Ingham welcomes Kate Hays, a leading sports psychologist and author of How to Win: Lessons in Success from the Frontline of Performance Psychology.
Kate shares her expertise on high performance psychology, exploring the essential building blocks of team success, the significance of team identity and purpose, and how pressure training prepares individuals for high-stakes situations. She also discusses psychological safety, behavioural codes, and a strength-based approach to thriving in elite environments.
📖 Get Kate's new book here:
https://www.amazon.co.uk/How-Win-performance-psychology-potential/dp/0008698287
 
Key Themes:
✅ Applying performance psychology beyond sport✅ Balancing challenge and support in high-performance settings✅ Why defining success goes beyond just winning✅ The role of preparation, autonomy, and resilience in elite environments✅ Ten principles for thriving in high-performance cultures
Chapters:
00:00 – Introduction and Book Overview03:05 – The Purpose of Writing the Book05:48 – Building Blocks of Team Performance09:00 – Understanding Team Identity and Purpose12:00 – The Importance of Method and Goals15:03 – Behavioural Codes and Team Dynamics17:50 – The Role of Pressure Training21:09 – Defining Success Beyond Winning23:57 – The Balance of Challenge and Support26:45 – The Importance of Autonomy in Performance29:58 – The Pressure of Performance35:23 – Understanding High Performance39:32 – Principles of Thriving41:17 – Creating Thriving Environments46:11 – Ten Principles for Thriving49:12 – Psychological Safety and Learning01:01:06 – Final Thoughts on High Performance
Use code 'SC10' for 10% off all Supporting Champions Courses. https://www.supportingchampions.co.uk/onlinecourse/#courses
🔔 Subscribe for more expert conversations on performance, psychology, and leadership!
#SportsPsychology #HighPerformance #MentalHealth #Leadership #Thriving #TeamSuccess #PsychologicalSafety #SuccessBeyondWinning

162: What training model improves VO2max and time trial performance for recreational and competitive endurance athletes with Michael Rosenblat

🎙️ What training model improves VO2max and time trial performance for recreational and competitive endurance athletes?
In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Michael Rosenblat, an expert in exercise science with a fascinating journey from triathlon coaching to physiotherapy. Michael shares his insights into training intensity distribution models, drawing from his recent network meta-analysis on how different approaches impact endurance athletes.
They discuss the complexities of polarized versus pyramidal training models, the methodological challenges of conducting meta-analyses, and the importance of considering individual variability when designing training programmes. Michael also highlights the significance of VO2 max outcomes, the role of network meta-analysis, and why consistency and recovery are fundamental to athletic performance.
Throughout the conversation, Michael emphasizes the need for rigorous methods in sports science research and how understanding gender differences and training intensity thresholds can shape more individualised training approaches. Whether you're a coach, athlete, or researcher, this episode offers valuable insights into optimising training strategies and understanding the science behind performance improvement.
🔍 Key Takeaways:✅ Training intensity models impact performance differently, with polarized training often benefiting competitive athletes and pyramidal training suiting recreational athletes.✅ VO2 max outcomes showed no significant differences between training models, highlighting the importance of individual responses.✅ Methodological rigor in exercise science research is crucial to producing reliable and applicable findings.✅ Consistency and recovery are essential components of long-term athletic success.✅ Future research should focus on individualised approaches to training intensity and performance.
📌 Chapters:00:00 - Introduction and Background03:00 - Research Journey and Academic Affiliations05:52 - Overview of the Meta-Analysis Paper09:11 - Understanding Network Meta-Analysis11:55 - Participant Characteristics and Sample Size14:57 - Training Intensity Distribution Models17:59 - Decoding Intention to Treat vs. Per Protocol Analysis27:31 - Understanding Quasi-Experimental Designs30:02 - Methodological Limitations in Training Studies32:30 - Analyzing Gender Differences in Athletic Performance34:08 - Exploring VO2 Max Results39:14 - Individual Variability in Training Responses47:01 - Comparing Training Models for Different Athlete Levels55:44 - Practical Recommendations for Athletes57:01 - Future Directions in Training Research
 
📖 Read more on Michael’s paper here:https://pubmed.ncbi.nlm.nih.gov/39888556/
https://sylvanadamsports-tau.org.il/en/
 
🔔 Subscribe, like, and share to stay updated with more insightful discussions on performance, training, and sports science!
Use code 'SC10' for 10% off all Supporting Champions CoursesSupporting Champions Courses
#ExerciseScience #TrainingIntensity #MetaAnalysis #EnduranceAthletes #VO2Max #AthleticPerformance #SportsMedicine #SupportingChampions #MichaelRosenblat

161: Using play to improve performance with Richard Cheetham

🎙️ Using play to improve performance with Richard Cheetham
 
In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Richard Cheetham, a senior fellow in sports coaching, to explore the evolving landscape of coaching. From learner empathy and innovative coaching methods to the critical role of play in athlete development, Richard shares his insights on what truly makes coaching effective.
They discuss how early experiences in sport shape long-term engagement, why coaching should balance sports science with emotional connection, and how playfulness fosters creativity and performance. Richard also reflects on cross-sport learning, the challenges posed by AI in coaching, and why the best coaches are those who remain curious and adaptable.
🔍 Key Takeaways:✅ Coaching is about understanding the struggle of the learner.✅ Play should be integrated into coaching, not just used as a reward.✅ Innovative coaching methods create engaging learning environments.✅ Sports science should support, not dominate, the coaching process.✅ Authentic engagement and creativity are crucial for athlete development.
📌 Chapters:00:00 Introduction to Richard Cheetham and His Journey03:11 Innovative Coaching Methods and Learner Empathy05:45 The Evolution of Coaching: Expectations and Engagement09:09 Balancing Sports Science and Coaching11:58 The Role of Play in Coaching24:04 Defining Play and Its Importance in Sports28:57 The Influence of Early Experiences in Sports34:24 Creating a Playful Environment for Learning38:42 Innovative Approaches to Coaching44:06 Divergent Thinking and Cross-Sport Learning49:21 The Future of Coaching in an AI World54:14 The Power of Playful Engagement
📖Read more on Richard here:
Richard Cheetham - University of Winchester
🔗Connect with Richard here:
(3) Richard Cheetham MBE | LinkedIn
👀 Whether you're a coach, athlete, or simply passionate about performance, this conversation will challenge the way you think about learning, engagement, and the true purpose of sport.
🔔 Subscribe, like, and share to stay updated with more insightful discussions on coaching, performance, and beyond!
Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/
#Coaching #SportsPsychology #LearnerEmpathy #InnovativeCoaching #PlayInSport #AthleteDevelopment #RichardCheetham #SupportingChampions
 

160: Parenting Talent with Valeria Eckardt

🎙️ Parenting Talent | Supporting Champions Podcast
In this episode, Dr. Steve Ingham welcomes Valeria Eckardt to explore the vital yet complex role of parents in youth sports. Parents are more than just supporters—they shape a child's sporting experience as role models, interpreters, and motivators. But where’s the line between support and pressure? How can parents communicate effectively with young athletes?
Valeria shares insights into emotional intelligence in sports parenting, the impact of social media on young athletes, and the evolving role of parents as children progress through their sporting journey. From early skill development to elite competition, this discussion highlights the challenges parents face and the strategies they can use to foster a healthy, supportive, and balanced sporting environment for their children
🔍 Key Takeaways:✅ Parents play a crucial role in shaping a child's sports experience.✅ The balance between support and pressure is complex and individualized.✅ Emotional intelligence and adaptability are key to positive parental involvement.✅ Communication between parents, coaches, and children is essential for reducing stress.✅ Social media creates additional challenges and expectations for young athletes.
📌 Chapters:00:00 Introduction to Parenting in Sport01:09 The Role of Parents in Sports06:29 Understanding Parental Involvement11:14 The Balance of Support and Pressure18:16 Navigating Support and Pressure22:06 Effective Communication Strategies30:17 The Complexity of Sports Parenting31:08 Navigating Parental Involvement in Sports39:24 The Impact of Social Media on Young Athletes43:43 Supporting Parents in Competitive Sports51:52 Evolving Parental Roles Through a Child’s Sports Journey
🔍 Find more on Valeria’s work: linktr.ee/valeria.eckardt
 
Instagram: @eckardt_psychologie
Bluesky: @valeriaeckardt.bsky.social
Linkedin: @valeria-eckardt
 
Additional resources on parenting in sports:
SportParent EU: http://www.sportparent.eu/en/
Handbook for parents in youth football academies (German Football Association & German Soccer League): https://media.dfl.de/sites/2/2024/01/DFL_Info_Elternbroschuere_EN.pdf (English language!)
Sport Parent Guide (Utah State University): https://youthsportsparenteducation.usu.edu/wp-content/uploads/2019/01/Youth-Sport-Parent-Guide-v2.pdf
Sport Parents Guide (Canadian Sport for Life): https://sportforlife.ca/wp-content/uploads/2016/06/A-Sport-Parents-Guide.pdf
🔔 Don’t forget to like, comment, and subscribe for more expert conversations on sports and performance!
Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/
#ParentingInSports #YouthSports #SportsPsychology #AthleteDevelopment #ParentalSupport #SportsParenting #Communication #MentalPerformance #SupportingChampions

159: How to train for, prime and preserve power in performance with Liam Kilduff

In this episode, Steve Ingham sits down with Liam to dive into the cutting-edge science behind athletic performance. From strength training and speed development to the critical role of muscle temperature, this conversation covers everything you need to know about optimising performance for elite athletes.
Discover how post activation potentiation (PAP) can prime athletes for competition, why recovery is often underestimated, and how individualised training programs lead to better results. Liam also shares insights into future trends in sports science, particularly the use of data strategies to drive performance outcomes.
🔍 Key Takeaways:
Maintaining muscle temperature during competition is crucial.
Strength training is the foundation for developing speed and power.
Recovery and hypertrophy phases are essential for maximising results.
Athletes thrive when they have ownership over their training.
Collaboration and data strategies are shaping the future of sports science.
📌 Chapters:00:00 Introduction to Performance Science04:02 Liam's Background in Sports Performance06:48 The Importance of Applied Research09:18 Measuring Speed and Power in Athletes12:12 Developing Strength for Power Training15:09 The Role of Recovery in Training17:55 Hypertrophy and Its Impact on Performance20:32 Recovery Strategies for Elite Athletes23:18 Power Training Methods and Guidelines27:22 Understanding Post Activation Potentiation (PAP)39:34 The Importance of Muscle Temperature in Performance47:48 Future Directions in Sports Data Science
🎧 Tune in to discover actionable strategies for enhancing athletic performance and get inspired by the future of sports science. Don’t forget to like, comment, and subscribe for more expert insights!
📖 Read more on Liam here: https://www.swansea.ac.uk/staff/l.kilduff/
🔗Or connect with Liam via LinkedIn here: https://www.linkedin.com/in/liam-kilduff-1b920745
Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/
#SportsScience #PerformanceTraining #StrengthTraining #SpeedDevelopment #DataStrategy #PostActivationPotentiation #Recovery #AthleteTraining #SupportingChampions
 

158: Brilliant basics and innovative nutrition for endurance, strength and size with Prof Graeme Close

🎙️ Welcome to the Supporting Champions Podcast!
In this episode, Dr. Steve Ingham is joined by Professor Graeme Close, a leading expert in sports nutrition and human physiology. From his early days as a professional rugby league player to becoming a trusted advisor for England Rugby, Graeme shares his incredible journey and offers valuable insights into the science behind elite performance.
We dive deep into the fundamentals of sports nutrition, the role of mentorship in academic success, and the importance of building relationships with athletes to create tailored nutrition strategies. Graeme discusses key topics such as carbohydrate manipulation, protein intake, and the debate around low-carb high-fat diets, while also exploring the science behind supplements like creatine, beta-alanine, and CBD.
💡 Key Topics Covered:
The journey from athlete to academic in sports science
Why mentorship matters in the field of sports nutrition
Carbohydrate’s critical role in elite performance
Understanding and addressing athlete behavior for effective nutrition
The importance of protein intake and timing for strength training Individualized nutrition strategies for optimal results
Evidence-based insights into supplements like creatine and beta-alanine
Emerging trends in sports nutrition, including CBD and functional mushrooms
 
If you're passionate about sports nutrition, athlete performance, or the science behind optimizing elite athletes, this episode is packed with practical tips and expert insights!
🔔 Don’t forget to like, comment, and subscribe for more in-depth discussions with experts in sports science and performance.
Timestamps:
00:00 - Introduction to Graeme Close
06:08 - Inspiring the Next Generation of Sports Scientists
12:10 - Insights from Working with England Rugby
17:56 - Understanding Athlete Behavior and Nutrition
23:53 - Carbohydrate Manipulation in Endurance Sports
30:08 - Implementing Effective Nutrition Strategies
36:06 - Carbohydrate is King: Unpacking the Concept
43:00 - The Debate on Low Carb High Fat Diets
50:57 - The Importance of Individualization in Nutrition
56:54 - Navigating Supplements for Elite Performance
01:14:58 - Emerging Trends in Sports Nutrition
Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/
📖 Read more on Graeme here: https://www.ljmu.ac.uk/about-us/staff-profiles/faculty-of-science/sport-and-exercise-sciences/graeme-close
https://www.nutritionx.co.uk/panel/professor-graeme-l-close/
#SportsNutrition #EliteAthletes #GraemeClose #PerformanceNutrition #CarbohydrateManipulation #Supplements #EnglandRugby #Creatine #BetaAlanine #CBD #SportsScience #Mentorship

157: How to be more productive using flow states with Dr Sue Jackson

🎙️ Welcome to the Supporting Champions Podcast!
 
In this episode, Dr. Steve Ingham sits down with Sue Jackson, a renowned psychologist and expert in the field of flow and optimal performance. Sue shares her incredible journey in sports psychology, including her collaboration with Mihaly Csikszentmihalyi, the pioneer behind the flow concept.
 
Together, we explore the fascinating world of flow—an optimal psychological state where we are fully immersed in a task—and its impact on performance, personal growth, and fulfilment. Sue dives deep into the balance between challenge and skill, mindfulness practices for enhancing flow, and how to create the right environment to unlock your potential.
 
💡 Key Topics Covered:
The psychology of flow and its role in peak performance
How to differentiate between flow and clutch states
The challenge-skill balance: a foundation for flow
Practical tips to achieve flow in daily life
How mindfulness and concentration enhance flow
Overcoming boredom and distractions to stay engaged
The mastery mindset and its role in personal growth
Whether you're an athlete, performer, or someone striving for personal excellence, this episode offers practical insights and actionable advice to help you tap into your full potential.
 
🔔 Don’t forget to like, comment, and subscribe for more inspiring conversations about performance and personal development!
Timestamps:
00:00 - Introduction to Flow and Sue Jackson's Background
05:04 - Understanding Flow: The Optimal Psychological State
10:14 - Flow Across Different Disciplines
15:05 - Flow vs. Clutch States: A Comparative Analysis
19:58 - Factors Influencing Flow: Preparation and Environment
24:45 - Dimensions of Flow: Preconditions and Experiential Aspects
34:37 - The Importance of Concentration and Mindfulness
42:39 - Boredom and Its Impact on Flow
51:11 - Practical Tips for Achieving Flow
Website: www.bodyandmindflow.com.au
Instagram: https://www.instagram.com/suejackson_flow/
Facebook: https://www.facebook.com/bodyandmindflow
LinkedIn www.linkedin.com/in/drsuejackson
Use code 'SC10' for 10% off all Supporting Champions Courses https://www.supportingchampions.co.uk/onlinecourse/
#Flow #Psychology #Performance #Mindfulness #SueJackson #SportsPsychology #Mastery #Concentration #ChallengeSkillBalance #supportingchampions