Research library

The papers behind the methods we prescribe.

Useful, well-conducted studies with a short summary of what they mean in practice. Every entry links to the original source so you can read it yourself.

• 2017StrengthResistance training volume and muscle hypertrophy: a dose-response meta-analysisSchoenfeld B. et al. · Journal of Sports SciencesMore weekly sets per muscle group produce more hypertrophy up to a point. Useful for deciding how much volume your programme actually needs.
• 2022StrengthEffects of resistance training performed to failure or not to failureGrgic J. et al. · Journal of Sport and Health ScienceTraining close to failure is not required for most strength gains. Explains why our programmes prescribe an RPE corridor instead of maximal grinding sets.
• 2010EnduranceSeiler's polarised training intensity distribution in endurance athletesSeiler S. · International Journal of Sports Physiology and PerformanceMost endurance work should be easy, with a small share truly hard. The backbone of our endurance base programmes.
• 2012EnduranceConcurrent training: interference between strength and endurance adaptationsWilson J. et al. · Journal of Strength and Conditioning ResearchQuantifies how endurance volume and modality affect strength gains. Guides how we sequence sessions for hybrid athletes.
• 2015RecoverySleep and athletic performance: a systematic reviewFullagar H. et al. · Sports MedicineSleep restriction degrades performance and recovery. This is why the first thing we audit is not your programme but your sleep.
• 2017NutritionInternational Society of Sports Nutrition position stand: protein and exerciseJäger R. et al. · Journal of the International Society of Sports NutritionPractical protein targets and distribution for people who train. Our nutrition guidance starts here.
• 2018StrengthEffect of resistance training frequency on muscular strength gains: a meta-analysisGrgic J, Schoenfeld BJ, Davies TB, et al. · Sports MedicineWhen weekly volume is matched, training a muscle once or several times per week produces similar strength gains. Pick the frequency you can recover from and repeat.
• 2021StrengthLoading recommendations for muscle strength, hypertrophy and local enduranceSchoenfeld BJ, Grgic J, Van Every DW, Plotkin DL · SportsHeavy loads favour maximal strength, but a wide range of loads builds muscle when sets are taken close to failure.
• 2021StrengthVelocity loss as a variable for monitoring resistance exerciseWeakley J, Mann B, Banyard H, et al. · Strength & Conditioning JournalTracking bar-speed drop within a set is a practical way to control fatigue and keep quality high across a block.
• 2021StrengthMinimum effective training dose to maintain strength and powerSpiering BA, Mujika I, Sharp MA, Foulis SA · Journal of Strength and Conditioning ResearchStrength can be maintained for weeks on a fraction of normal volume if intensity stays high — useful during travel, illness or a busy season.
• 2019StrengthEccentric overload training: effects on strength and injury riskSuchomel TJ, Wagle JP, Douglas J, et al. · Journal of Functional Morphology and KinesiologyAccentuated eccentric work adds a strong stimulus for strength and tendon health, but demands longer recovery between sessions.
• 2018StrengthEffects of plyometric training on explosive strength and sprint performanceRamirez-Campillo R, Alvarez C, Garcia-Hermoso A, et al. · Sports MedicineLow-volume jump training improves sprinting and jumping across sports when progressed carefully alongside heavy lifting.
• 2015EnduranceEffects of high-intensity interval training on VO2max: a meta-analysisMilanovic Z, Sporis G, Weston M · Sports MedicineInterval work raises maximal oxygen uptake faster than steady moderate work, but a base of easy volume still underpins it.
• 2015EnduranceTraining intensity distribution in elite endurance athletes: is there evidence for an optimal distribution?Stoggl TL, Sperlich B · Frontiers in PhysiologyMost successful endurance athletes train a large majority of hours easy and reserve a small share for hard intervals.
• 2015EnduranceRunning economy: determinants and training interventionsBarnes KR, Kilding AE · Sports MedicineHeavy strength work, plyometrics and technique practice improve the energy cost of running without changing VO2max.
• 2009EndurancePhysiological determinants of the lactate thresholdFaude O, Kindermann W, Meyer T · Sports MedicineThreshold markers describe the same physiology from different angles; the useful part is tracking your own value over time.
• 2007EnduranceEffects of tapering on performance: a meta-analysisBosquet L, Montpetit J, Arvisais D, Mujika I · Medicine & Science in Sports & ExerciseCutting volume 40-60% over about two weeks while keeping intensity gives the largest performance gain before competition.
• 2019EnduranceHeart rate variability-guided training in endurance athletesJavaloyes A, Sarabia JM, Lamberts RP, Moya-Ramon M · International Journal of Sports Physiology and PerformanceLetting daily readiness decide when to go hard produced better results than a fixed plan in trained cyclists.
• 2018NutritionHow much protein can the body use in a single meal?Schoenfeld BJ, Aragon AA · Journal of the International Society of Sports NutritionSpreading roughly 0.4 g/kg of protein across four meals is a practical way to hit daily targets for muscle growth.
• 2017NutritionCreatine supplementation in exercise, sport and medicine: ISSN position standKreider RB, Kalman DS, Antonio J, et al. · Journal of the International Society of Sports NutritionCreatine monohydrate is the most reliable legal supplement for strength and repeated-sprint work, with a strong safety record.
• 2011NutritionCarbohydrates for training and competitionBurke LM, Hawley JA, Wong SHS, Jeukendrup AE · Journal of Sports SciencesMatch carbohydrate intake to the demands of the day rather than eating the same amount every day.
• 2020NutritionCaffeine and exercise performance: an umbrella reviewGrgic J, Grgic I, Pickering C, et al. · British Journal of Sports Medicine3-6 mg/kg roughly an hour before training improves endurance, strength and sprint performance in most people.
• 2018NutritionEnergy availability and Relative Energy Deficiency in Sport (RED-S)Mountjoy M, Sundgot-Borgen J, Burke L, et al. · British Journal of Sports MedicineChronically eating too little for your training load harms hormones, bone and performance — the first thing to check when progress stalls.
• 2017NutritionNutritional recommendations to support muscle protein synthesis after exerciseJager R, Kerksick CM, Campbell BI, et al. · Journal of the International Society of Sports NutritionTotal daily protein matters more than timing, but a dose after training is an easy way to reach the target.
• 2011RecoverySleep extension improves athletic performance in collegiate basketball playersMah CD, Mah KE, Kezirian EJ, Dement WC · SleepAdding sleep for several weeks improved sprint times, shooting accuracy and mood — one of the largest recovery effects recorded.
• 2018RecoveryRecovery strategies in elite sport: a systematic reviewDupuy O, Douzi W, Theurot D, et al. · Frontiers in PhysiologyMassage, cold water immersion and compression reduce soreness and perceived fatigue; effects on real performance are smaller.
• 2015RecoveryCold water immersion blunts long-term gains in muscle mass and strengthRoberts LA, Raastad T, Markworth JF, et al. · Journal of PhysiologyRegular ice baths after lifting reduced strength and hypertrophy gains — save them for congested competition periods.
• 2017RecoveryMonitoring athlete training loads: consensus statementBourdon PC, Cardinale M, Murray A, et al. · International Journal of Sports Physiology and PerformanceSimple session-RPE tracking catches most dangerous spikes in load; fancier metrics add little for most athletes.
• 2013RecoveryOvertraining syndrome: prevention, diagnosis and treatmentMeeusen R, Duclos M, Foster C, et al. · Medicine & Science in Sports & ExercisePersistent underperformance with disturbed mood and sleep needs rest, not more training — early signs are behavioural.
• 2019RecoveryEffects of foam rolling on performance and recoveryWiewelhove T, Doweling A, Schneider C, et al. · Frontiers in PhysiologyFoam rolling gives small short-term improvements in flexibility and soreness without hurting performance.