The Molecular Physiology Of Hybrid Training - Professor Keith Baar
Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. In this episode we have Dr Keith Baar, Professor of Molecular exercise physiology at the University of California.
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Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being.
First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems.
And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.
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One of the mechanisms for the interference effect when hybrid training is molecular signalling theory. When activated by endurance exercise the AMPK pathway may inhibit the mTOR pathway, inhibiting strength and hypertrophy adaptations. But what does this all mean? In this episode, Professor Baar and Dr Phil Price discuss how these molecular pathways get activated, why endurance training might inhibit strength training adaptations, and how we can change our programming to reduce this.
In this episode, we discuss:
- 1:14 - Introduction
- 6:03 - What is mTORC1 and AMPK?
- 10:43 - Factors which activate mTORC1 and AMPK
- 14:55 - The importance of leucine
- 18:35 - How long mTORC1 and AMPK stay activated poster exercise
- 21:53 - Molecular breaks
- 25:08 - Difference between rats and human studies on concurrent training
- 31:23 - Untrained vs trained
- 36:48 - Practical recommendations for hybrid athletes
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Mentioned in this episode:
The Science of Hybrid Training
It was originally thought that you could not effectively train for both strength and endurance at the same time because they required different adaptations which were not compatible with each other. It was claimed that ‘an interference effect’, blunted the adaptations for strength if you simultaneously trained for endurance. However, recent developments in sports which require both strength and endurance have really challenged this idea, with hybrid athletes producing impressive performances in both strength and endurance sports together. This had led scientists, coaches, and athletes to rethink what is humanly possible and suggests the interference effect is not as influential as originally thought. But what is a hybrid athlete? What is the ‘interference effect’? And how can we maximize our training to improve at the same time our strength and endurance performance? In this book, Dr Phil Price provides insight into the misconceptions surrounding strength and endurance training by distilling the past 50 years of research and drawing on the conversations he had with great scientists, coaches, and athletes on The Progress Theory podcast. This book is essential reading for hybrid athletes and coaches who are looking to understand the key training variables and their effect on the simultaneous development of strength and endurance performance.
