BIO:
Dr. James Hoffmann​ ​holds a PhD in Sport Physiology and​ is a consultant for Renaissance Periodization. He is also the former Program Director of the Exercise and Sport Science program and the women’s Rugby team coach at Temple University in Philadelphia, PA. While at Temple, James taught courses in strength and conditioning theory, strength and conditioning practice, exercise physiology, and biochemistry. James earned his PhD under Dr. Mike Stone at ETSU, where he focused on the application of sled pushing to sport performance enhancement in Rugby players. As the team’s assistant coach and Head Sport Scientist, James has coached numerous Rugby players at ETSU, where he was also the head strength and conditioning coach and weight room manager. Originally from Chicago, Illinois, James is a lifelong athlete, who has achieved high ranks in competitive Rugby, American Football, and Wrestling, and is currently pursuing Thai boxing.
 
Website and Social Media Links:
Website - Renaissance Periodization
Website - Juggernaut Training SystemsFacebook - Renaissance PeriodizationTwitter - @RPStrengthInstagram - rpstrengthYouTube – Renaissance PeriodizationYouTube – Juggernaut Training Systems
Books Mentioned:
How Much Should I Train: An Introduction to Training Volume LandmarksHow To Recovery: How to Manage Recovery and Maximize PerformanceThe Scientific Principles of Strength Training
The Renaissance DietRecovery for Performance in Sport
 
Books Mentioned by Robbie:
The Polyvagul Theory
Why Zebras Don’t Get Ulcers
 
Resources Mentioned:
RP+
Renaissance Periodization BooksRenaissance Periodization Templates
 
Timeline:
0:00 – 1:16 – Robbie Intro’s show and asks James to give us his background
1:17 – 12:52 - Robbie and James discuss the process of how James and the guys at RP produce their books and also talk about the genesis for the concepts of Recovery Book and The Volume Landmarks book
12:53 – 16:16 - Robbie asks James about his biggest influences on him both personally and professionally 16:17 – 20:22 - Robbie asks James why he felt the need to write the Recovery Book20:23 –30:24 - James gives us an in-depth overview of the Recovery Hierarchy  
30:24 – 34:39 - Robbie asks James about potential criticisms he may get about the recovery hierarchy
34:40 – 36:37 - Robbie and James discuss using blue-light blocking glasses and strategies for optimizing appropriate light spectrums throughout the day
36:38 – 42:15 - Robbie asks James – what is fatigue?42:16 – 43:52 - Robbie and James briefly discuss training residuals
43:53 – 50:07 - Robbie asks James to discuss the three types of fatigue indicators – leading, concurrent, and lagging
50:08 – 53:21 - Robbie asks James – what is recovery?
53:22 – 1:00:43 - Robbie asks James to talk about the importance of relaxation as a passive recovery strategy
1:00:44 – 1:02:15 - Robbie talks about the work of Stephen Porges and Polyvagul Theory that he originally heard from Dr. Pat Davidson1:02:16 – 1:05:07 - James talks about some of the cellular recovery mechanisms that take place after a training session and how this is impacted by what we actually do for recovery after our training1:05:08 – 1:07:19 - Robbie asks James to overview the Passive Recovery Hierarchy 1:07:20 – 1:12:22 - Robbie asks James to overview the Nutrition Hierarchy for optimizing recovery. Here James talks about the importance of getting adequate carbohydrate intakes for many athletic endeavours
1:12:23 – 1:17:50 - Robbie and James talk about the importance of knowing the difference between eating strategies for different goals, and the also the difference between sport performance and health
1:17:51 – 1:20:50 - Robbie asks James to discuss how excessive muscle damage can affect re-uptake of glucose into cells and thus glycogen resynthesis1:20:52 – 1:32:57 - Robbie asks James to overview the Active Recovery Hierarchy 1:32:58 – 1:37:47 - Robbie wraps up the show!