MHR Online Performance Resource Hub

The Science Behind Training Styles (How to Make Them Work Together)
Strength and conditioning often get pitched as opposing forces, lift heavy and you’ll lose your fitness, run too much and you’ll lose your strength. The truth is, it doesn’t have to be that way. With the right structure, both styles can complement each other, building strength, muscle, and conditioning that all work together instead of fighting for recovery. In this article, we’ll break down the science behind how different training styles affect your body, why they sometimes clash, and how smart programming can blend them for maximum results. Read more...
Progressive Overload, The Science of Getting Stronger Every Week
Progressive overload is the foundation of getting stronger, building muscle, and improving performance, but most people get it wrong. Here, we break down what it is, how it works, and exactly how to apply it without burning out. Plus, discover how MHR Online programs build progressive overload into every phase so you can see measurable results every week Read more...
'The Decision Maker' How to Choose the Right Training Program for You
'The Decision Maker' How to Choose the Right Training Program for You
Not sure which program is right for you? We break down exactly how to choose a plan that matches your goals, training style, and schedule, so you can train smarter,... Read more...
The Ultimate Guide to Nutrition for Performance, Recovery, and Results
Training hard but still feeling flat or struggling to recover? It might not be your program, it could be how you’re fueling your body. This practical, AGHE aligned nutrition guide explains energy balance, macros, food quality, carb timing, and recovery so you can train smarter, perform better, and get results that last. Read more...
Fueling Performance and Recovery: Understanding Glucose, Insulin, and Energy
If you’re training hard but still feel flat, slow to recover, or stuck with results, it might not be your program, it could be how you’re fueling your body. Learn how energy balance, food quality, glucose, and recovery all work together to unlock better performance and results. Read more...
The Mental Game: Building Resilience Through Training
Training doesn’t just build muscle, it builds resilience. Learn how showing up, leaning into discomfort, and staying consistent can transform your mindset, your body, and your life. Read more...
The Role of Sleep in Performance and Fat Loss
Sleep isn’t just rest, it’s where the magic happens. From muscle repair and hormone balance to energy and fat loss, quality sleep drives performance. Learn why it matters and how to make it work for you. Read more...
How to Train Smarter, Not Harder: Balancing Volume, Intensity, and Recovery
Training harder doesn’t always mean better results. If your program isn’t structured with intent, you’ll burn energy without making progress. In this blog, we break down how to balance training volume, intensity, and recovery so every rep and set pushes you closer to your goal. Read more...
The Habit Building Blueprint
Starting strong is easy, staying consistent is the real challenge. This blueprint shows you how to stack small wins, build habits that last, and keep moving forward even when motivation fades. Read more...
How to Track Your Training (and Why It Matters)
Tracking isn’t just about logging numbers, it’s about building a roadmap to better results. From strength training to conditioning and recovery, we’ll show you exactly what to track, why it matters, and how to use our free MHR Training Log Template to turn effort into measurable progress. Read more...
The 12-Week Framework: Why Structure Beats Random Workouts
The 12-Week Framework: Why Structure Beats Random Workouts If there’s one thing that holds people back more than anything, it’s training without a plan. Random workouts can feel good in the moment, but weeks later it’s hard to know if you’ve actually made progress. That’s where structured programming comes in, and why most MHR Online programs are built around a 12 week training framework. Benefits of a 12 Week Training Program 12 weeks is long enough for people to commit fully and see results, but short enough that it doesn’t... Read more...
Why I Built MHR Online Fitness Coaching: A Personal Training Journey
Why I Built MHR Online Fitness Coaching: A Personal Training Journey I started personal training back in 2010. Over the years I’ve worked across a wide range of areas, group training, bootcamps, gym instructing, one on one PT, sports specific programs, and AFL and Netball pre seasons. I’ve even coached fitness for motocross riders. Out of everything, the standouts for me have always been the sports-focused programs. Watching someone develop over time, grow their confidence, and perform better in their chosen sport is something I never get tired of. From... Read more...