Blogs
Project TENacity
WHAT IS PROJECT TENACITY? Starting on April 30th and finishing on May 9th, ten years after I attempted suicide, I will complete ten iron-distance triathlons in ten consecutive days across ten cities in the UK and Ireland. WHY PROJECT TENACITY In 2016, I attempted to take my own life. Years later, I found myself slipping...
How Hypertrophy Works
Someone told Francois he had nice biceps mid-Ironman. While he was running. That’s not a fluke. That’s what happens when you understand what actually drives muscle growth – and build your training around it. So let’s cut through the bro science and talk about what’s really going on. What hypertrophy...
How To Build Mental Strength
If you’ve ever quit on a hard effort, stopped mid-interval, stepped off the treadmill, walked the last mile, and told yourself you just don’t have what it takes, here’s what I want you to know: you weren’t weak. You just didn’t have the tools yet. Mental toughness is one of...
Cut or Bulk?
How to Actually Approach Body Composition as an Athlete If you train hard, juggle work, family, and life stress, and still want to perform at a high level, body composition can feel like a constant mental tug-of-war. Should you be bulking? Cutting? Or just… stuck somewhere in between? Here’s what...
The 5 Pillars of Ultra Marathon Readiness
The 5 Pillars of Ultra Marathon Readiness Ultra Marathons have a funny way of humbling people. You can be fit. You can be strong. You can even be fast. And still – 40, 50, or 100 kilometres in – everything can start to unravel. That’s because ultra running isn’t just “longer running.”...
Love the Game: Why the Process Matters More Than the...
Why the Process Matters More Than the Outcome There’s a moment in almost every training block where motivation wobbles. Not because you don’t care. Not because you’re lazy. But because the process starts to feel heavier than the goal. It usually happens halfway through. Fatigue builds. Sessions stop clicking. Life adds pressure...
How To Build Muscle AND PB Your Next Marathon
Can You Train for a Marathon and Still Build Muscle? For a lot of athletes, committing to marathon training comes with an unspoken concern. Not the distance. Not the early mornings. But the fear of what happens to their strength. They enjoy lifting. They’ve spent years building muscle. And the idea of...
The Complete Guide to Base Building for Hybrid Athletes
The Complete Guide to Base Building for Hybrid Athletes For many athletes, the “off-season” is seen as a time to relax or just “maintain” until the real work begins. But if you want to reach your full potential as a hybrid athlete, you need to shift your perspective. Base building is...
How to Train and Fuel Smart During the Winter: Expert...
How to Train and Fuel Smart During the Winter: Expert Advice from Omnia Performance Winter can be a tricky time for athletes. Shorter days, colder temperatures, and unpredictable weather all present challenges to staying consistent with training and nutrition. Coach Kieran, and Head of Performance Nutrition, Tom, explain how to train smart, fuel properly, and maintain consistency...
Ultra Marathon Training: Expert Tips on Nutrition, Strength, and Endurance
Ultra Running: Training, Nutrition, and Strength Tips from Omnia Performance Ultra running pushes the limits of both the body and mind. Completing longer distances – whether a 50K trail ultra or a 100-miler – requires more than just logging miles. To perform at your best, you need a combination of structured training, smart nutrition,...
How To Train Twice A Day (Effectively)
How To Train Twice A Day (Effectively) Training twice a day can sound impressive, but it’s a high-volume approach that requires careful planning and a clear purpose. Before diving into the logistics, the most crucial question to ask yourself is: Do you have a reason to be training twice in one...
How To Build Your Aerobic Base
How To Build Your Aerobic Base (6 Essential Tips) You’ve probably heard the advice: “You’ve got to run slow to go fast,” or “Base building, bro.” But what does it all mean, and how do you actually put it into practice? Building your aerobic base is the foundation of all...
How To Run A Faster 5km
How To Run A Faster 5km The 5K is one of the most popular and inclusive running distances on the planet. Whether you’re aiming for a personal best (PB) or just starting your running journey, improving your time requires a strategic approach. Here are six key strategies implemented by Fergus to help you run a...
How to Build Muscle and Endurance Simultaneously
For athletes and fitness enthusiasts, one of the biggest challenges is balancing muscle growth (hypertrophy) with endurance training. Many people believe that focusing on one comes at the expense of the other—but the truth is that with the right approach, you can build strength, increase muscle mass, and improve endurance at...
Goal Setting in Hybrid Training
Goal Setting in Hybrid Training I think many athletes who are starting hybrid training get goal setting wrong. Many think they need to just run more, lift more, and work harder to achieve huge, aspirational hybrid goals. But the reality is different. True progress comes from clarity. You can only chase...
Is Explosive Strength More Susceptible to the Interference Effect than...
Is Explosive Strength More Susceptible to the Interference Effect than Strength and Hypertrophy? The interference effect describes how combining endurance and strength training can reduce the rate of improvement in one or both qualities. While this effect can influence many aspects of performance, research suggests that explosive strength may be more susceptible...
Nail Your Next Triathlon: Essential Race Day Strategies
Your First Triathlon: The Ultimate Race Day Survival Guide Picture this: You’re standing at the water’s edge, wetsuit zipped, heart hammering against your ribs. Around you, hundreds of other athletes are going through their pre-race rituals. The gun is about to fire for your very first triathlon, and suddenly you’re...
The Interference Effect
Where Did the Term ‘Interference Effect’ Come From? The “interference effect” is a term often thrown around in hybrid and concurrent training discussions – but where did it come from, and what does it actually mean? The concept was first introduced by Dr. Robert Hickson in a seminal study published in...
Training While Traveling
Training While Travelling: What the Military Taught Me About Staying Fit Without a Gym During my time in the British Army, I served in 16 Air Assault Brigade, in one of the UK’s most active and deployable units. Fitness has been vitally important to my career, and as you can...
Hybrid Vs Concurrent Training
Hybrid vs Concurrent Training: Understanding the Difference If you’ve ever wondered whether you should focus purely on strength training or purely on endurance- or if there’s a way to excel at both – you’re not alone. At Omnia Performance, this is the exact challenge we help athletes navigate every day....
How to Build Strength and Train for a Marathon
The idea that you have to pick a side - strength or endurance - is outdated. You can absolutely run marathons and lift heavy. You can get strong without ditching your running volume. You can absolutely build muscle and still have the necessary lungs to go run long. Training properly...