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Daniel Scali, former world record holder in the plank, shares his training and mental preparation for the challenge. The plank is 70% mental and 30% physical, requiring the ability to take oneself to another place and think of nothing. Daniel's sporting background is in martial arts and fitness, but he took up the plank as a way to challenge himself and give purpose to his pain from complex regional pain syndrome. He worked with a mind coach to train his mental game, including visualization, meditation, and breath control. Daniel emphasizes the importance of dedication, determination, and the willingness to fail and try again. In this conversation, Daniel Scali discusses the mental and physical challenges of breaking world records in planking, push-ups, and burpees. He talks about the pressure of performing in front of an audience and the mental game that athletes play to trick their opponents. Daniel also mentions his upcoming challenge of breaking the plank record again. He emphasizes the importance of mindset and the purpose of pain in inspiring others.

Key Takeaways
The plank is 70% mental and 30% physical, requiring the ability to take oneself to another place and think of nothing.Daniel took up the plank as a way to challenge himself and give purpose to his pain from complex regional pain syndrome.He worked with a mind coach to train his mental game, including visualization, meditation, and breath control.Dedication, determination, and the willingness to fail and try again are key to achieving goals. Performing under pressure is different from performing in a comfortable environment.The mental game that athletes play to trick their opponents is mind-blowing.Breaking world records requires a strong mindset and commitment.Pain can have a purpose in inspiring and motivating others.


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In this conversation, Rod interviews David Abbott, an online running coach based in Japan. They discuss David's running journey and his approach to coaching. They touch on topics such as the benefits of cycling for running and training for Hyrox events. David shares his running times and training strategies, emphasizing the importance of slow miles and individualized programming.

They discuss various aspects of training for endurance events and cover topics such as periodization, training for specific events like Hyrox, programming for beginner athletes, the importance of strength training, the role of a coach, recovery protocols, and choosing the right running shoes.

running, coaching, sports, cycling, marathon, training, Hyrox, endurance training, running, periodization, programming, strength training, coaching, recovery, running shoes

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In this conversation with Elite Hyrox Athlete Jon Wynn, we discuss Jon's background and transition to Hyrox .  
Jon shares insights on heart rate training and its impact on performance. He discusses how he incorporates other modalities such as biking, rowing, and ski ergs in his weekly training. 

Topic discussed:
Running drills are important for improving performance in HyroxsHeart rate plays a significant role in Hyrox performance, and training to lower heart rate can lead to better results.Incorporating other modalities such as biking, rowing, and skiing can enhance overall fitness and performance.Pacing and technique are crucial in Hyrox events to ensure optimal performance Leg strength is vital for sled pushing in Hyrox competitions.Sled tracks and carpets can vary in speed and performance, affecting the athlete's performance.The debate on whether squatting and deadlifting are necessary for Hyrox training.Recovery protocols and proper fueling are essential for optimal performance.Choosing the right shoes. 
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Sam and Rod discuss various aspects of Hyrox training and competition. They cover topics such as the challenges of sprinting, the importance of compromised running in Hyrox, and the growth of Hyrox as a sport. They also discuss the role of different athletes in Hyrox, including endurance athletes and CrossFitters.

The conversation highlights the importance of individualized training and the need for adaptability in coaching. They also touch on the difficulty of achieving personal bests in Hyrox and the importance of preparation and racing strategy. In this conversation, Sam discusses her race preparation routine, including her strict training schedule and use of supplements. She also talks about pre-race nerves and her strategies for staying focused.

She also discusses the role of strength training in Hyrox and the need for adequate protein intake. Sam shares her recovery protocols, including massage and compression sleeves. Finally, she discusses her sponsorship with Puma and her favourite racing shoes and socks.

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In this conversation, Rod and Chris discuss the challenges of sprinting and the impact of weather conditions on performance. They highlight the frustration of not having many opportunities to compete in good weather and how it can affect motivation and race outcomes. They also share personal experiences of races with unfavourable conditions and the importance of preparation and mental toughness. The conversation touches on the difference between sprinters and 400-meter runners, and the rarity of injury-free careers in track and field. In this conversation, Rod and Chris discuss the unpredictability of sports and how unexpected outcomes can occur. They mention examples such as the Jamaican Bobsled team, Eddie the Eagle in downhill skiing, and Stephen Bradbury in speed skating. They chat about the importance of luck and timing in sports and the changing conditions that can affect performance. Overall, they highlight athletes' challenges and risks and the significance of simply making it to the start line.

Takeaways

Sprinters often face the challenge of competing in unfavourable weather conditions, which can impact performance and motivation.
The limited opportunities to race in good conditions can be frustrating for sprinters, as they have a short window of time to perform at their best.
Preparation and mental toughness are crucial in sprinting, as athletes have a limited time to get their race right.
In track and field, injuries are common, and having a long injury-free career, like Cathy Freeman, is rare. Unpredictable outcomes can occur in sports, leading to unexpected winners or memorable moments.
Luck and timing play a significant role in sports, and sometimes athletes benefit from fortunate circumstances.
Changing conditions, such as weather or track conditions, can impact performance in sports like skiing and speed skating.
Simply making it to the start line in sports is a significant achievement, considering the risks and challenges that athletes face.



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Summary

In this solo episode, Rod discusses his recent research and writing on high-intensity training and the Hyrox event. He emphasizes the importance of progressive overload and recovery in training for Hyrox. Rod also shares his personal experience with hybrid training and the benefits of distance running. He provides recommendations for beginners, including building aerobic capacity through running and incorporating walking intervals. For more advanced athletes, he suggests implementing threshold runs and interval training. Rod also mentions the potential for other cardio athletes, such as cyclists and cross-country skiers, to excel in Hyrox.

Takeaways

Progressive overload and recovery are key in training for Hyrox.
Building aerobic capacity through running is crucial for beginners.
Incorporating walking intervals can help control heart rate during runs.
For more advanced athletes, threshold runs and interval training are recommended.
Other cardio athletes, such as cyclists and cross-country skiers, may excel in Hyrox. 
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