If you've spent any time training, whether you're new to the gym or a seasoned athlete, you may have noticed that progress often isn't linear. Some days you feel unstoppable then other days you might feel heavy, slow, tired, or off-your-game for no clear reason.  There are the potential setbacks, injuries, stress, work, illness, kids, lack of sleep, loss of momentum, and people often interpret these dips as a failure, the truth is, most people, on the way to achieving their g

Often people intending to reduce weight are chasing one goal, a smaller number on the scale, but real transformation isn’t about just losing weight, it’s about reducing body fat % while retaining lean mass, and the result of this approach is that your body will look stronger, leaner, and more athletic. Fad diets and excessive cardio can make the scale drop fast, but often at the cost of muscle, energy, and long-term progress. When you lose muscle, your metabolism slows, your

In the ever-evolving world of sports nutrition, few supplements have the scientific credibility and proven effectiveness of HMB and Creatine. Whether you’re a powerlifter, endurance athlete, or weekend warrior, understanding how these compounds work can help you unlock new levels of performance and recovery. What Is HMB? HMB (β-Hydroxy β-Methylbutyrate) is a naturally occurring compound derived from the essential amino acid leucine , one of the key building blocks of muscle p

HYROX isn’t just about how far you can run, it’s about how well you can keep running when your body feels like it’s ready to quit. Between the sled pushes, wall balls, and burpees, your running legs are constantly under attack. Traditional endurance training won’t cut it here. You need a different recipe, one that blends power, skill, and fatigue tolerance. Let’s break down how to train smarter for the running portion of HYROX. The Real Goal: Efficiency Under Fatigue In most

If you want to improve your HYROX performance, one of the most effective tools at your disposal is threshold training. HYROX isn’t just about strength or sprinting, it’s a high-endurance challenge where your ability to sustain near-max effort across running and functional movements makes all the difference. Threshold training is the bridge between endurance and high-intensity performance. By mastering it, you can push harder for longer, recover faster, and see measurable gain

HYROX is more than a race, it’s a full-body endurance and strength challenge. Success comes not just from working hard, but from training smart. How you structure your workouts can make all the difference on race day. Train in the Right Zone Most of the race happens around your anaerobic threshold, or what feels like an 8/10 effort. Spending time training in this zone improves endurance, running efficiency, and your ability to maintain a high pace across all stations. Randoml

Hey everyone, welcome back to Vulcan Fitness! Are you training hard, crushing your workouts, but not seeing the lean results you want? Today, I’m breaking down the top reasons your hard work isn’t paying off, and what you can actually do about it. Let’s get into it! Recovery and Stress: Your Silent Fat-Loss Killer Even the best training plan can be sabotaged if your recovery is off. Lack of sleep and high stress raise cortisol, which can spike appetite, reduce your daily move

If you’ve spent any time in the gym, you’ve probably heard about creatine, the gold standard for strength and power.But there’s another...

By Coach Rich — Vulcan Fitness: Some people seem to train hard, keep going and take it all in their stride, others, train hard but feel...

Being a hybrid athlete isn’t only about choosing between strength or endurance, it’s about mastering both. That blend of power and...

The Fine Line Between Growth and Self-Destruction If you’re the type of person drawn to challenges, Races, Crossfit, Hyrox etc…you may...