PODCAST · health
The Fallowers
by Damien, Shane & John
Discussing all things coaching, exercise and nutrition science related. Combining an evidence base with practical experience of training, competing and coaching at a high level.
Episodes
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Episode 61 - Jonny Holland
This week we welcomed Jonny Holland on to discuss his experience in coaching the rugby player and his approach to developing nutrition programming in elite level GAA. In addition to these topics Jonny discussed the resilience he built up throughout his adolescent years and how it involved with…
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Ep 60 - "Invisible Sportswomen". The Gender Data Gap In Sport & Exercise Science Research With Emma Cowley PhD(c) & Dr Emma Ross
This week we welcome don Emma Cowley and Emma Ross who recently co-authored a paper on the disparity between male and female participants in sport and exercise science research with Kelly McNulty and Alyssa Olenick. We explored the general findings in terms of male and female specific research…
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Ep 59 - Dr Brendan O'Keeffe. Fitness Testing In Schools
We welcomed on Dr Brendan O'Keeffe to discuss his PhD studies that focused on developing and trialing a health-related fitness test battery in Irish post-primary schools. We discussed why we should be testing, how to conduct tests, what tests to include and some tips around who to do and what not...
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Ep 58 - Shannon Beer
This week we welcome don Shannon Beer who has a wealth of knowledge when it comes to incorporating nutrition coaching as part of an approach to developing all round health. We discussed how she became interested in nutrition, her research and work on dealing with body image issues and where she...
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Ep 57 - Dr Phil Kearney. What Is Coaching? Characteristics Of Serial Winning Coaches.
This week we welcomed Dr Phil Kearney onto The Fallowers. Phil is a lecturer at University of Limerick and course leader of the MSc in Applied Sports Coaching. Phil gave us his definition of what coaching is and what a coach is. We discussed the characteristics of "serial winning coaches" and how...
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Ep 56 - Gut Health & Probiotics With Dr Gabrielle Fundaro
Dr Gabrielle Fundaro joined us to discuss all things gut health. We looked at the signs and symptoms of gut ill-health, how we can measure gut health and what aspects of lifestyle and nutrition can have positive and negative impacts on our gut microbiome. We look at a number of nutrition related...
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Ep 55 - Eoin Clarkin. Ireland U21 Men's Soccer & Arsenal Women's Senior Team. Balancing International Camps With The Traditional Calendar
This week we were joined by Eoin Clarkin. Eoin is currently balancing two roles as S&C for Arsenal Senior Women's team and The Irish U21 men's team. He is able to draw on a wealth of experience from Dundalk FC, UCD, Kilmacud Crokes and his work in the private sector. We discussed the importance…
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Ep 54 - All You Need To Know About Recovery With Lorcan Daly PhD(c). The importance of strength and aerobic fitness.
We sat down with Lorcan Daly who is completing his PhD on Recovery Practices in Gaelic Games. His studies have focused on what physical characteristics impact recovery in GAA, what recovery modalities athletes perceive to be effective versus what is really effective and how recovered are players…
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Ep 53 - Keir Wenham Flatt - Rugby Strength Coach. Importance Of Networking. Critical Thinking & First Principles. Strength Coach Network.
Keir Wenham-Flatt joined us this week to discuss his Strength Coach network. It evolved as he sought to help others lern from his mistakes such as how to create a network to improve future job prospects and how to think critically about how we can realistically impact performance as strength...
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Ep 52 - Putting The "C" In S&C With Barry O'Brien Of Connacht Rugby
This week we welcomed on Barry O'Brien who is an S&C coach with Connacht Rugby. He discusses his current role predominantly as a conditioner but also on the "Return To Play" end of things. He discusses his previous role as a sport scientist where he mainly looked at GPS. We spoke about how to add...
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Ep 51 - All Things Sleep With Dr Donnla O'Hagan. Health, Cognitive & Physical Performance
This week we welcomed on Dr Donnla O'Hagan who is a lecturer at Dublin City University. She lectures in Sports Psychology and Research Methods while her own main area of research is on sleep. She completed her PhD on how sleep deprivation affects the performance of pilots. We discussed this, her...
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Ep 50 - 1 Year On! Highlights From The Past Year. What We've Learned. Future Guests & Topics.
It's a full year since we started and surprisingly enough (mainly to ourselves) we've remained consistent with an episode pretty much every week for the year. We took a look back at the last year in terms of what we've learned from the various guests we've had on and about podcasting in general.…
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Ep 49 - Paul Talty. S&C Swim Ireland. Benefits Of Strength Training For Swimmers. Preparing For Tokyo Olympics
Paul Talty is Associate Head Of Performance Services (Athletic) with Swim Ireland He is responsible for the "dryland" or strength work for our country's elite swimmers. We discussed the benefits of strength training for swimmers, how it transfers from the weight room to the water and what key...
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Ep 48 - Rob Pacey. British Performance Staff Survey. Realities Of Working In Pro Sport. Multiple Revenue Streams. Advice For Young Coaches.
This week we welcomed on Rob Pacey who hosts the Pacey Performance Podcast which has published over 300 episodes. He recently conducted a survey among Performance Staff in professional soccer which provided insights around wages, years of experience, job titles, how people were hired, internships...
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Ep 47 - David Grey Rehab. What Is Quality Movement? Lower Body & Core Basics To Support Elite Performance. The Importance Of Breath Work. Developing Explosive/Reactive Movements.
This week we welcomed on David Grey of DG Rehab. We discussed a number of items such as an explanation of quality movement. We spoke about David's online programmes, "Lower Body Basics 1", "Lower Body Basics 2" and "Core Basics" which has been implemented across the world including with a number…
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Ep 46 - Dr Alan Dunton. Skill Acquisition. Utilising Constraints To Enhance Coaching. Agility Or Change Of Direction. Occlusion Goggles
This week we welcomed on Dr Alan Dunton who is a lecturer in Skill Acquisition at Technological University Dublin. Alan completed his PhD on Occlusion or "Head Up" Goggles. We discussed what constraints are, different types of constraints and how we can sue them to enhance our coaching practices....
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Ep 45 - Eoin Maguire. EXOS; Soft Skills For S&C Coaches. Creating Buy-In. Contrast Training. Differences Between Sports
This week we welcomed on Eoin Maguire who is a very experienced S&C coach. He has worked at intercounty GAA, AIL Rugby, NFL Combine prep and with a number of individual athletes. He currently works for EXOS who are an international health and fitness company who specialise in both elite…
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Ep 44 - Return To Play Considerations. Session Structure. Incorporating Speed, Strength & Power. Nutrition Strategies & Suggestions
This week we had a solo episode as we've had a number of guests over the past few months. We discussed a number of considerations we should be mindful of as coaches and players as training resumes. Namely how to structure sessions, how to incorporate speed and strength work, and how we can…
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Ep 43 - Robbie Cassidy. The Mobility Tutor. Common Mobility Myths & Injuries. Why Do Muscles "Tighten"?
This week we welcomed Robbie Cassidy (@themobilitytutor). We discussed some considerations around returning to training. How to manage load across the week, with a particular emphasis on CNS fatigue. Robbie explained what mobility is and how it differs from flexibility. We also looked at how...
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Ep 42 - Dr James Morehen. Nutritionist At English FA. Applied Nutrition PhD In Rugby League. Weight Management For Boxers
This week we welcomed on Dr James Morehen who currently works as a performance nutritionist with the English FA. We discussed his background in Snowboarding; Completing an applied PhD while embedded in a Rugby League club and his work with boxers making weight.
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Ep 41 - Shane Cahill APEC. Running A Fitness Education Company. Current Standard Of Coaches. Pro Rugby Career
This week we had Shane squared on the show, both from APEC. Our own Shane O'Rourke's boss, Shane Cahill joined us to tell us about his pro rugby career and more recently the fitness education company he currently runs, APEC. They deliver education courses across Ireland and the UK to aspiring S&C...
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Ep 40 - Kelly McNulty PhD(c) - Menstrual Cycle & Athletic Performance. Period Of The Period Social Media.
This week we welcomed on Kelly McNulty. She is behind the Period Of The Period social media platforms. Her PhD research is focusing on the impact of the menstrual cycle and oral contraceptive on athletic performance. She has also investigated other issues that are relevant to both athletic and...
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Ep 39 - Colm Crowley. Coaching The GAAme; Developing Games Based Coaches In Hurling; The Use Of Hurling Walls; Coach Education; Academies & Development Squads
This wee we welcomed on Colm Crowley who is a GDA working for Cork GAA and runs the CoachingThe GAAme Twitter page where he creates and shares a considerable amount fo resources to support hurling coaches. We discussed a number of topics relevant to coaching at underage. How to recruit new…
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Ep 38 - Amy McGuire PhD(c). Nutritionist At Tipperary GAA. Lecturer At LIT. Carb Deficiency In Athletes
This week we were joined by Amy McGuire who is a lecturer in Nutrition and Physiology at Limerick IT. Amy also works as Performance Nutritionist with Tipperary GAA and Waterford LGFA. She takes a very realistic approach to nutrition ensuring that players enjoy the food they're eating while still...
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Ep 37 - Mike Carroll Fit For Golf. 3 Key Components of S&C For Golf. The Importance Of Force Production. Thoughts Around Bryson's Physical (& Golf Specific) Changes
This week we were delighted to be joined by Cork native, Make Carroll, who is based in California and works with a number of PGA Tour Professionals. He broke down the 3 key components of S&C for golf. How his business and Fit For Golf App works. What he learned at Cressey Performance and gave us...
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Ep 36 - Mickey Quinn. Pro Aussie Rules. HR-Based Training. Fundamental Skills For Sports. Life Skills For Adolescents
This week we were joined by Longford's and formerly Essendon's Mickey Quinn. He spoke about his promising talent as an underage soccer star, 4 seasons in professional Aussie Rules, his current approach to training using a HR monitor and the importance of basic skills for the enjoyment of sports....
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Ep 35 - Colm Nally. Meath Gaelic Football Coach. Developing A Games-Based Approach. Drawing Inspiration For Other Sports & Individual Learning Plans
This week we were delighted to welcome on Colm Nally. One of Ireland's most well known football coaches following his time with Louth senior and underage teams, publishing two coaching books and his time as a Master Tutor for the GAA's Coach Education group. We discussed his current role with…
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Ep 34 - Programming for Strength With Darragh Mulcahy of Raise The Bar Gym
This week we welcomed on Darragh Mulcahy who has represented Ireland in powerlifting and runs his own gym in Tramore, Co Waterford. Darragh has drawn on his experiences of playing school rugby at a high level and coaching numerous GAA & strength athletes to develop a straight forward system for...
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Ep 33 - Roundtable Discussion On Girls Physical Activity & Sport with Dr Bronagh McGrane, Emma Cowley & Sara McQuinn
We took a deep dive into facilitators and barriers to girls participation in sport and physical activity. Bronagh, Emma & Sara provided plenty of insights from both their experiences and research in this area. See biographies below: Bronagh is a full time lecturer in DCU in the area of primary...
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Ep 32 - Robbie Cannon. S&C for Golf. Working With Shane Lowry & Strategies Of The Tour Pros. Considerations For Amateur Golfers. Tipp Football Munster Success. Fitness Wearable
This week we welcomed on Robbie Cannon who is an excellent amateur golfer in his own right but has recently focused on applying S&C principles to golf, most notably in his work with Shane Lowry. Robbie discussed important considerations for golf, whether you are an experienced pro or eager…
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Ep 31 - Bryan "Big Red" Hickey. Bodybuilding Prep For Males v Females. Tested and "Enhanced" Athletes. Duty Of Care To Clients
This week we were joined by Ireland's top bodybuilding coach. We discussed the key factors that make a successful prep coach. What to consider when working with males and females, including some physiological and psychological differences. The impact of drugs on bodybuilding prep and ensuring...
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Ep 30 - Dr Stephen Behan. Fundamental Movement Skills In Irish Children. The Moving-Well Being-Well Project
This week we welcomed on Dr Stephen Behan of DCU, NA Fianna GAA and the Coaching Bubble Podcast. Stephen began as a GPO and worked in 2 clubs in Dublin. He went on to complete an MSc in Sports Coaching & Performance where he discovered the importance of fundamental movement skills in children and...
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Ep 29 - Karol Dillon: 2-Footed Gaelic Footballers, Modern Coaching Practices & Giving A Voice To The Game's Best Players
This week we spoke to Karol Dillon. He has just completed his MSc in Sports Performance and focused his thesis on bilateral (2-footed) players in Gaelic Football. He shared some key insights from a number of conversations with Gaelic Football's best players and coaches, and the emphasis they…
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Ep 28 - Food Prep Hacks. Tips For Food Shopping. Bulk Cook Recipes. Easy Ways To Include Fruit & Veg.
This week we discussed some practical tips we use on a weekly basis to make healthy eating as easy as possible. From making friends with our butcher and baker to helpful tips for when we're on the road a lot.
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Ep 27 - Louise Keane. GAA's Sport Science Working Group. Performance GDA Role
This week we had the pleasure of welcoming on Louise Keane who has a wealth of experience in S&C with a variety of teams at both club and county level. She discussed her current role as a Performance Games Development Administrator, what that role involves and how they are growing throughout the...
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Ep 26 - Building Aerobic Engines; Off-Season Considerations for GAA, HIIT v Slow & Steady
This week we looked at how to develop our aerobic energy systems. We dig into the original 'Tabata' study and look at a recent recommendations paper by the original author. We discuss the pros and cons of high intensity interval training and how it can work alongside some slow steady work. We…
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Ep 25 - Orlaith Curran. Irish Women's Rugby S&C. Irish Female Hockey
Orlaith Curran joined us to talk about using GPS to inform coaching practices, what's involved in terms of physical preparation for the Irish women's rugby team and her PhD research on talent development in Irish hockey. Orlaith comes from a camogie background but has developed a wealth of...
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Ep 24 - Mythbusting 101 (Faster Metabolism, Artificial Sweeteners, Knees Crossing Toes, BCAAs & More...
Do 6 smaller meals lead to a faster metabolism? Are artificial sweeteners bad for you? Can your knees cross your toes when squatting? Are there benefits to taking BCAAs or Fit Teas? Is Himalayan Rock Salt better than normal salt? Does Lactic Acid lead to cramping and fatigue? Find out more in…
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Episode 23 - New Year Goals & Habit Setting
As many of us will be trying to set new years resolutions, we discussed some approaches that have worked well for previous behaviour changes. Drawing from the research by BJ Fogg and James Clear's Atomic Habits, we suggest a few immediate strategies you can use to increase your chances of success...
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Episode 22 - Stephen Casey
This week we welcomed S&C coach Stephen Casey from Cork. We discussed Stephen's background from working in the Mardyke at UCC, his time as a personal trainer and his MSc in Sports Performance at University of Limerick. Stephen discussed his 'Big Rocks' when training teams or individuals. What...
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Episode 21 - Fitness Testing
When we are planning some fitness tests with teams or athletes, what guides our thoughts? We discuss the various components or aspects of fitness we want to measure. What tests are most appropriate for various sports, groups, ages or facilities? We briefly mention some mishaps we've had while...
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Episode 20 - The Need For Speed
This week we looked at both top speed and acceleration. How they will benefit many athletes. What drills, exercises and activities to focus on. How to programme them into your training schedule and the necessity of discussing the importance of speed training with players and management.
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Episode 19 - Padraic Colhoun: Intro To Crossfit & How It Can Benefit Other Sports
This week we had the pleasure of being joined by head coach at Crossfit Galway, Padraic Colhoun. Padraic gave an excellent overview of Crossift. How may benefit field sport athletes and where he sees the Crossfit going over the next few years along with giving some of his own coaching wisdom from...
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Episode 18 - Power Development: Key Exercisses, Sets & Reps. Is Olympic Lifting Necessary?
This week we discussed all things power related. How to test power. Best exercises for increasing power. How to plan and programme and incorporating power work into your normal gym sessions. We also have a discussion on the merits of including olympic lifting in your training.
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Episode 17 - Billy Dennehy: Playing For Sunderland and Winning A League Of Ireland
This week we had the pleasure of chatting to former pro soccer player, Billy Dennehy. He spoke about underage Gaelic Football with Kerry, including missing an All Ireland Final as he'd just signed with Sunderland. Billy also spoke about how he's ventured into S&C in soccer and his new role as...
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Episode 16 - Developing Max Strength: What Exercises To Use? How To Test. Best Set & Rep Schemes
This we looked at how to increase your strength. What tests to use to see if you've made progress. What exercises to focus on for overall strength development. Set and rep schemes to get the most bang for your buck!
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Episode 15 - Questions & Answers
This week we answered some listener questions. What to do when activity levels suddenly drop? How many calories should I be eating? What do we think of the new children's food guidelines? Should our water intake increase if taking creatine?
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Episode 14 - Physical Activity & Mental health
This week John gave an overview of his first PhD study that delved into the association between physical activity and mental health in Irish adolescents. Some stark statistics in relation to symptoms of depression and anxiety were highlighted along with low levels of physical activity. There is...
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Episode 13 - Andy Murphy Urban Gym
This week we were joined by Andy Murphy. He spoke about his MMA career. Beginning in middle distance running. Training and making weight for Bellator. Opening a gym and running it during Covid-19. Top class guest with a very interesting story.
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Episode 12 - Hypertrophy (Muscle Gain)
As we head into one of the longest pre-seasons in history for a lot of athletes, we decided to provide some guidance on how to increase muscle mass. What actually happens we we put on muscle? What are some of the common mistakes that beginners make? The best exercises, sets and reps, and how to…
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Frequently Asked Questions
How many episodes does The Fallowers have?
The Fallowers currently has 61 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Fallowers about?
Discussing all things coaching, exercise and nutrition science related. Combining an evidence base with practical experience of training, competing and coaching at a high level.
How often does The Fallowers release new episodes?
The Fallowers has 61 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to The Fallowers?
You can listen to The Fallowers on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Fallowers?
The Fallowers is created and hosted by Damien, Shane & John.
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