Science Hacks to BOOST Your Athletic Performance | 317

This week on the Garage Gym Athlete Podcast, we're running three completely different scientific studies through the grinder—and none of us saw each other's ahead of time. Expect surprises, arguments, and some actionable training takeaways you can start using immediately.

Jerred digs into a kettlebell snatch protocol that boosted VO₂ max without running. Joe explores how dietary nitrates (think beets, spinach, arugula) improve isometric endurance by 25%. And Dave breaks down a 2025 study showing how heavy strength work dramatically improves running economy, durability, and time-to-exhaustion in well-trained runners.

We also kick things off with an update on last week's isometric training experiment—spoiler: it was brutal—and end with a practical roundtable on supplements we actually use.

If you train in a garage gym, want science-backed performance strategies, and enjoy a little misery mixed with progress…this one's for you.

00:00 – Intro: This week's study mash-up
00:30 – Isometric training update & why Jerred is wrecked
02:25 – Immovable objects, heavy loads & iso strategy
03:47 – Dave digs into CNS fatigue from the iso session
04:52 – Transition: Let's get into the studies
05:16 – Study 1: Strength training improves running performance
08:48 – 31% improvement in time-to-exhaustion
10:27 – Jerred on heavy lifting for runners
12:04 – Joe on balancing strength, speed & endurance
13:56 – The truth about soreness & "gaining mass" fears
15:28 – Study 2: Nitrates boost isometric endurance (Joe)
18:48 – How much beets/spinach you actually need
19:26 – Joe's real-life beet adventure (never pickled…)
20:53 – Study 3: Increase VO₂ max by 6% with kettlebells (Jerred)
21:16 – VO₂ max simplified — oxygen demand & oxygen debt
23:16 – The 15s on / 15s off kettlebell snatch protocol
25:17 – Circuit training vs kettlebell intervals
27:39 – How to implement the protocol in real training
30:36 – Kettlebells vs running for conditioning
33:32 – Supplement roundtable: what we actually take
34:29 – Joe: nitrates & tart cherry
36:05 – Dave: creatine, protein & coffee
39:28 – Jerred: electrolytes & hydration
42:45 – Are electrolytes supplements or just life?
44:22 – Closing thoughts & "Kill Comfort" reminder