MSC Performance Podcast

in todays episode, Luke Mark and Ste sit down to talk through the MSC metrics. We discuss how we decided on these particular metrics, who they will suit and how you can improve on your scores over the year! We hope you find this episode interested and as always, any questions our DM’s are always open

In todays episode Luke and Mark sit down to talk about what 2025 has in stall for themselves and MSC Performance, as we look ahead to a massive year for the gym as we enter year 10!

In today’s episode, Luke and Ste review the past year, both from a personal and professional perspective, as well as looking at the different training trends + how things have evolved at MSC. They finish by talking through their training predictions for 2025, as well as taking a look at what things look like for MSC as it enters its 10th year! Merry Christmas everyone, and thanks for listening!

In today’s episode, Luke and Mark talk through what characteristics affect the amount of reps you can get at a given percentage. The second half of the podcast they talk through volume considerations for someone who’s primary goal is strength and power for their sport and how they can maximise their return off a small amount of work. We hope you find this episode useful!

In todays episode, Luke talks through different personality types in sport and the importance of being yourself when it comes to training/competing. In the second half, he talks about finding other meaningful pursuits, passions and balance outside of your chosen sport and how that can help sustain your efforts, but also help with how you perceive yourself. We hope you enjoy today's episode!

In this weeks episode, Mark and Luke discuss Key Performance Indicators (KPI's) within the gym envinronment. KPI's have always been used in professional sport, to measure whether or not an athlete has the physical readiness to perform in their sport. (think of the NFL combine as an example). However, we believe there is a place for them outside of professional sport, and in this episode we discuss...

In today’s episode, Luke recaps his time at IPF junior worlds in Malta, talking through what goes in to coaching at international level, alongside the decision making of the athletes he coaches. We hope you find this episode insightful, as always any questions our DM’s are always open!

Today Mark has no friends! Mark had a spare minute today and thought he'd throw together a solo podcast. In todays episode, he talk's about how to kick-start your fitness journey, with how to set both long term and short term goals, how to get in the right mindset for success, and what to focus on in order to build a long term healthy mind and body. We hope you enjoy the episode. x

21 questions In today’s episode, Mark has prepared some questions for Luke to answer off the cuff.

In todays episode, Luke and Mark sit down to talk through the benefits and drawbacks of a split body part training programme vs full body sessions, we break down the research and our own anecdotal findings to help you decide what’s best for your training. They also talk about the new qualifying procedures for British powerlifting and Weightlifting and why you shouldn’t just follow what the highest...

In today’s episode, Luke and Mark sit down to talk through the latest goings on at MSC. Was the trip to Miami/Chicago actually business? MSC’s 9th birthday, Weightlifting/powerlifting updates + much more Is discussed in this whiskey + cigars episode!

In today’s episode, Luke and Mark sit down to talk about high v low responder's alongside the latest research which can help guide future training decisions. In the second half they talk through different rest period modalities and where they are best applied. We hope you all enjoy this latest podcast!

In this episode Mark and Luke discuss all things off season, what you should be looking to push, common mistakes, and much much more

In todays episode, Jura and Mark discuss how to break through the typical plateau that people experience after 6-12 months in the gym, looking into programme manipulation and tempo, intensity, volume and much more. They also look into psychological aspects of self motivation over external cues! We hope you enjoy the episode. x

In today’s episode, Mark and Luke sit down to talk through the Met-Con games, what thier highlights were and plans moving forward. Following this Mark breaks down his latest 3 part blog series where he outlines his key tips for helping make weight loss sustainable.

Dorje is a sub junior 66kg powerlifter who is currently coached by Luke. Having competed at the world and European championships last year, Dorje is looking to go one step further this year and win the British sub junior championships next weekend. In this episode Luke and Dorje talk through Dorje’s training, how he has become so good ant benching and future plans.

In this week's episode, Mark and Jura use evidence based research to discuss how much protein is adequate for building lean muscle mass, and how many times a week is optimal to train and how many sets per week does each muscle group need. We hope you enjoy the episode. As always, feel free to contact us with any questions you may have.

In this episode Luke and Jura sit down to exchange anecdotes around caffeine, observations about people who have caffeine v those who don’t, as well as diving into the latest research. Expect to learn: How you can maximise performance by using caffeine, what the negatives of caffeine are, alongside some other lesser known bits of info observed in the literature

In this weeks episode, Mark and Luke discuss how a holistic approach to fat loss is the most optimal, and how using the gym for performance goals primarily, rather than focusing on how many calories are burnt, is the best way to accelerate this. They focus on the importance of looking at the bigger picture, and implementing good strength and conditioning work in the gym alongside activity levels o...

Happy new year from Team MSC! Mark and Luke discuss how to not only set goals, but how to engrain habits and focus on the micro and the small wins, emphasising enjoyment, consistency and sustainability, especially in relation to the gym. Also discussed is the importance and benefits of strength training for endurance athletes, especially Hyrox athletes and long distance runners. we hope you enjoy...

For the last episode of the year, Luke and Kitti chat about their year personally and coaching at MSC. They also share some thoughts and tips on setting goals for the new year and actually sticking to them - hope you enjoy! Study discussed: Feil, Fritsch and Rhodes (2023) https://pubmed.ncbi.nlm.nih.gov/37460164/

In this weeks episode, Luke, Mark and Jura discuss the optimal frequency and intensity for Met Con training and strength training! As well as this, the team explain how to train over the festive period and not lose all the gains!!

In the latest episode of the MSC Performance Podcast, Mark and Luke discuss protocols and the importance of individuality when it comes to peaking for sports performance, including Powerlifting, Weightlifting and Rugby!

Mark and Luke answer your questions in this late episode. These include questions around hypertrophy, favourite accessory exercises, and how to perfect your squat! We hope you enjoy the episode.

Fresh back from Romania after coaching the Great Britain Junior Powerlifting Team, Luke talks through the experience with Mark and how well the GB team did! We also catch up with Mark about Jas's recent success in the British Weightlifting Championships. We hope you enjoy the episode!