Performance coach Joe Holder, known for training elite models like Naomi Campbell and Bella Hadid, has shared his approach to fitness, which emphasizes strategic training cycles and recovery rather than relentless, high-intensity workouts. Holder, who has worked with a string of Victoria's Secret models, described his method in a recent podcast interview, likening his preparation for the models to getting athletes ready for a major competition.
Holder's philosophy begins with building a solid fitness base. He implements a general preparation phase designed to gradually increase a client's "work capacity" over time. This involves a mix of strength training and both aerobic and anaerobic conditioning, allowing the body to adapt while maintaining recovery capabilities. He then progresses to heavier strength training, favoring fewer repetitions with heavier weights and longer rest periods between sets—sometimes up to three minutes—to preserve muscle mass, especially when clients are in a calorie deficit.
Incorporating Power and Recovery
As runway events approach, Holder introduces explosive power exercises such as jumping and medicine ball throws. He noted that many women are not accustomed to moving quickly and that these exercises help develop "neurogenic tone," which primes the brain and muscles to work together efficiently. This ensures that muscles and stabilizers activate naturally during movements like walking and posing on the runway.
Holder stresses that recovery is as crucial as the training itself. He advocates for a balanced approach where intense workouts are interspersed with periods of active recovery, aerobic fitness, and strength training. A hard workout, he suggests, should occur approximately every four sessions, with the others focused on lower-intensity movement to allow the body to adapt and become fitter. He advises against the common mistake of pushing through intense workouts consecutively, particularly for women, who may not recover from high-intensity work in the same way men do. This continuous high-intensity approach, he warned, can lead to issues like adrenal fatigue, poor sleep, and increased puffiness.
Nutrition Strategies for Peak Performance
On the nutrition front, Holder utilizes "carb cycling," adjusting carbohydrate intake based on training intensity. On harder training days or during recovery, clients consume more carbohydrates to replenish glycogen stores, which can also help muscles appear fuller. Lower-intensity days involve fewer carbohydrates, as the body requires less "high octane fuel." This strategy, he described, is an "open secret" in the industry for effective body shaping.
He also employs "circadian rhythm eating," aligning meal times with the body's natural cycles, typically having the first meal an hour or two after waking and the last meal about two hours before bed. Even when models are in a calorie deficit, Holder emphasizes that they should not stop eating. Instead, he focuses on slightly increasing protein intake during periods where preserving lean mass is critical, ensuring the body has enough energy to function and train.
A Holistic View of Wellness
Beyond the physical training and nutrition, Holder champions a holistic view of wellness. He critiques the negative language often associated with food, such as labeling enjoyable foods as "guilty pleasures." He believes that exercise and nutrition should enhance well-being and not serve as a form of self-punishment. Holder's philosophy ultimately encourages individuals to "feel good" and avoid excessive self-exertion, promoting a sustainable and health-promoting lifestyle.