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 Training 02:12 Understanding Recovery and Adaptation 08:04 Essentials of Blood Flow Restriction 12:29 Strength, Hypertrophy, and Rehabilitation 31:42 Endurance Training with Blood Flow Restriction 36:08 Exploring Blood Flow Restriction Protocols 38:55 Training Adaptations and Athlete Experience 41:58 Endurance Adaptations and Mechanisms 44:47 Incorporating Blood Flow Restriction in Training 48:14 Blood Flow Restriction for Recovery 55:59 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.

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#BloodFlowRestriction #BFRTraining #ExercisePhysiology #SportsScience #AthleteRecovery #StrengthTraining #EnduranceAdaptation #SupportingChampions #RichardFerguson

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 Hutchinson 03:08 – Journey from Physics to Endurance Journalism 06:25 – The Intersection of Science and Endurance Sports 10:20 – Lessons from Journalism School 14:17 – The Importance of Audience in Science Communication 18:38 – Navigating Scientific Research and Its Implications 23:36 – Evolving Perspectives on Ergogenic Aids 29:43 – The Role of Context in Athletic Performance 32:33 – Exploring 'The Explorer's Gene' 36:05 – Personal Connections to Endurance 38:47 – The Complexity of Exploration 41:35 – The Hero's Journey in Endurance 44:47 – The Rhythm of Explore and Exploit 52:58 – Genetics of Exploration 56:18 – The Explorer's Gene: An Introduction 01:01:07 – Migration Patterns and Genetic Influence 01:08:20 – Risk-Taking and Elite Athletes 01:12:02 – The Free Energy Principle Explained 01:18:30 – The Effort Paradox and Meaning in Struggle 01:24:39 – The Case Against Doping in Sports 01:31:17 – 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

🎙️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 Overview 03:05 – The Purpose of Writing the Book 05:48 – Building Blocks of Team Performance 09:00 – Understanding Team Identity and Purpose 12:00 – The Importance of Method and Goals 15:03 – Behavioural Codes and Team Dynamics 17:50 – The Role of Pressure Training 21:09 – Defining Success Beyond Winning 23:57 – The Balance of Challenge and Support 26:45 – The Importance of Autonomy in Performance 29:58 – The Pressure of Performance 35:23 – Understanding High Performance 39:32 – Principles of Thriving 41:17 – Creating Thriving Environments 46:11 – Ten Principles for Thriving 49:12 – Psychological Safety and Learning 01:01:06 – 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