In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Tim Stevenson – a seasoned strength and conditioning coach – to explore the complex mechanics of the shoulder, injury prevention, and how to build resilient, high-performing athletes. Drawing from over 16 years of experience and his work with elite performers like Charlotte Henshaw, Tim shares a philosophy that moves beyond traditional training—focusing instead on dynamic stability, movement quality, and control-based strength.

Tim sheds light on why the shoulder is such a vulnerable joint, and how athletes can strengthen it not just through brute force, but through mobility, variation, and intentional movement. We explore how rehabilitation should be integrated with performance training, and how a holistic approach is essential for long-term fitness, injury resilience, and sustained enjoyment in sport.

🔍 Key Takeaways

✅ The shoulder’s complexity requires dynamic, not just isolated, strength.

✅ Rehab and S&C shouldn’t be separate—they must be integrated.

✅ Varied movement patterns and calisthenics build “bulletproof” shoulders.

✅ Strength is the armour—but control and awareness are the strategy.

✅ Movement quality matters more than just lifting heavy.

📌 Chapters

00:00 Introduction to Tim Stevenson and His Journey

03:05 The Complexity of Shoulder Injuries

05:47 Rehabilitation vs. Strength Training for Shoulders

09:14 Case Study: Charlotte Henshaw’s Journey

11:58 Dynamic Stability in Shoulder Training

14:57 Rethinking Traditional Strength Methods

17:48 Building Bulletproof Shoulders

21:00 Integrating Rehab with S&C

24:05 The Role of External Rotation

26:59 Exploring Training Alternatives

38:33 The Importance of Shoulder Mechanics

41:05 Integrating Control-Based Movements

42:30 Exploring Athleticism and Strength

44:41 Functional Performance Goals

46:38 Movement vs. Strength

48:56 Long-Term Fitness Philosophy

53:33 Variety and Longevity in Training

54:58 Practical Training Recommendations

01:01:17 Mobility Integration

01:04:22 Cross-Training for Shoulder Health

01:07:10 Final Thoughts

🎧 Whether you’re an athlete, coach, physio, or simply someone looking to future-proof your training, this episode with Tim Stevenson offers a compelling look into the science and practice of building strong, mobile, and resilient shoulders.

🔗 Learn more about Tim’s work at: https://www.dynamicshoulders.com/

🎓 Use code SC10 for 10% off all Supporting Champions Courses: https://www.supportingchampions.co.uk/onlinecourse/#courses

#StrengthTraining #ShoulderHealth #Rehabilitation #InjuryPrevention #AthleteDevelopment #SupportingChampions #DynamicStability #MobilityTraining

In this episode of the Supporting Champions Podcast, I’m joined by Lisa Trainor – a former varsity athlete turned researcher – to explore the evolving landscape of athlete well-being. Drawing from her own experiences and her academic work, Lisa discusses how injury and major disruptions like the postponement of the Tokyo Games can influence an athlete’s psychological state. She offers insight into the distinction between hedonic (feeling good) and eudaemonic (functioning well and finding purpose) well-being, and how each contributes to sustainable elite performance.

We unpack key themes including the importance of psychological safety, the value of self-confidence and identity in sport, and how athletes can remain fulfilled even when faced with setbacks. Lisa provides a compelling case for redefining success beyond medals and rankings – encouraging us to view thriving and performance not as opposites, but as intertwined outcomes of a well-supported sporting experience.

🔍 Key Takeaways: ✅ Well-being isn’t just about feeling good—it’s about functioning meaningfully. ✅ Injury and disruption can offer valuable moments for reflection and growth. ✅ Athletes may perform without well-being, but it’s not sustainable long-term. ✅ Psychological safety is a foundational component of thriving environments. ✅ Pursuing purpose and personal agency is central to eudaemonic well-being.

📌 Chapters: 00:00 Introduction and Background of Lisa Trainor 03:06 Injury, Well-Being, and Athlete Support 05:53 Coping with the Tokyo Games Postponement 08:49 Understanding Well-Being: Hedonic vs. Eudaemonic Perspectives 11:45 The Role of Well-Being in Elite Athlete Performance 15:03 Exploring Athlete Well-Being Components 17:59 The Interplay of Eudaemonia and Hedonia in Sport 21:00 Research Insights on Athlete Well-Being 23:55 Conclusion and Practical Applications 35:49 Understanding Athlete Well-Being 42:13 The Role of Performance in Well-Being 50:51 Purpose and Fulfillment in Sport 57:09 Psychological Safety and Relationships 01:05:21 Developing Eudaemonic Well-Being

🎧 Whether you’re an athlete, coach, psychologist, or someone passionate about high performance and mental health, this conversation with Lisa offers rich insight into the deeper layers of what it means to thrive in sport.

🔔 Subscribe, like, and share to stay updated on future episodes. 🎓 Use code SC10 for 10% off all Supporting Champions Courses: https://www.supportingchampions.co.uk/onlinecourse/#courses

#AthleteWellbeing #SportsPsychology #MentalHealth #Eudaemonia #HighPerformance #SupportingChampions

In this episode of the Supporting Champions Podcast, I’m delighted to welcome Dr. Richard Ferguson to the show. Richard is one of the leading figures in exercise physiology, and today we’re diving deep into the fascinating world of blood flow restriction (BFR) training.

We explore the science behind BFR, how restricting blood flow can stimulate remarkable strength and endurance adaptations, even with lighter loads. Richard shares his insights into BFR’s role in rehabilitation, athletic performance, and recovery, helping us understand both the opportunities and the caveats of applying this method.

From the mechanisms driving hypertrophy and mitochondrial development, to the mental challenges BFR presents athletes, Richard brings a wealth of research, experience, and practical advice. If you're curious about enhancing adaptation, optimising recovery, or just exploring cutting-edge sports science, this conversation is packed full of insight.

🔍 Key Takeaways:

✅ Blood Flow Restriction enhances muscle growth and endurance adaptations.

✅ Recovery methods should aim to stimulate, not suppress, adaptation.

✅ Practical protocols for strength, endurance, and rehab contexts.

✅ The mental challenge of BFR is as important as the physical.

✅ Emerging applications of BFR for recovery need further exploration.

📝 Complete Richard's Survey:

https://murdochuni.syd1.qualtrics.com/jfe/form/SV_6LnHZWEFgiUj794 📖

Research Articles:

• https://pubmed.ncbi.nlm.nih.gov/26391312/
• https://sylvanadamsports-tau.org.il/en/
• https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP089280
• https://journals.physiology.org/doi/full/10.1152/japplphysiol.00982.2020

📚 Learn more about Supporting Champions Courses – use code 'SC10' for 10% off:

https://www.supportingchampions.co.uk/onlinecourse/#courses

📌 Chapters:

00:00 Introduction to Blood Flow Restriction Training 02:12 Understanding Recovery and Adaptation 08:04 Essentials of Blood Flow Restriction 12:29 Strength, Hypertrophy, and Rehabilitation 31:42 Endurance Training with Blood Flow Restriction 36:08 Exploring Blood Flow Restriction Protocols 38:55 Training Adaptations and Athlete Experience 41:58 Endurance Adaptations and Mechanisms 44:47 Incorporating Blood Flow Restriction in Training 48:14 Blood Flow Restriction for Recovery 55:59 Current Use and Future Directions of Blood Flow Restriction

👀 Whether you're a coach, athlete, physiologist or simply fascinated by the evolving edge of training science, this episode will give you ideas to challenge and improve your performance strategies.

🔔 Subscribe, like, and share to stay updated with more insightful discussions on coaching, performance, and innovation!

#BloodFlowRestriction #BFRTraining #ExercisePhysiology #SportsScience #AthleteRecovery #StrengthTraining #EnduranceAdaptation #SupportingChampions #RichardFerguson