Move Well with McGee

In this exclusive Coach's Q&A from the C4HP Patreon we answer the burning questions that our members offer us each month. Included in those questions is the topic of endurance and Dr. Tyler Nelson has some new thoughts regarding better endurance training for climbing training.The team also dives into other questions regarding assessments and training plan organization.This 45 minute episode is only half of the full 90 minute discussion the coaches have! To listen to the full episode, and join the community of driven climbers and coaches, click the link below!https://www.patreon.com/C4HPSupport the showThank you for listening! Remember to visit camp4humanperformance.com for more information on education, 1-1 coaching, and upcoming events.

We are back! In this episode you'll catch the C4HP team discussing their recent training plans as they head into their climbing season, what they are doing differently this year as compared to last, and what they think climbers could do better to prepare to perform! The C4HP team has been busy developing and launching new projects: The Camp 4 Performance Certification - a Pass/Fail course design to teach and test coaches on their ability to coach, demonstrate, and think critically about exercises and concepts for the Youth Competitive Athlete. This course will leave coaches more confident in their abilities to coach and write effective training plans for their youth teams!Become a Camp4 Performance Coach!We are now on Youtube! Our next big push for our community is longer content that can dive into educational details more effectively. Please head over to C4HP on Youtube to subscribe to our channel to never miss an episode! Please like, share, and comment you favorite takeaway from our latest video: The Simplest Finger Training Method.We are launching a Patreon page soon! Be sure to keep an eye and ear out for our official launch and the exclusive offers contained in each tier!Support the showThank you for listening! Remember to visit camp4humanperformance.com for more information on education, 1-1 coaching, and upcoming events.

Meet our newest Camp 4 Coach, Coach Jesse Fire Stone!Coach J Fire brings well over a decade of climbing experience and passion to the team. His wisdom is derived from endless curiosity about climbing, technique, skill acquisition and improving your mindset to more efficiently better yourself as a climber.Coach Jesse is currently taking on new clients and filling quickly! Click the link below to schedule your training!Train with Coach Jesse!Support the showThank you for listening! Remember to visit camp4humanperformance.com for more information on education, 1-1 coaching, and upcoming events.

In this episode the Camp 4 Team sits down to discuss common rock climbing injuries found in the shoulder, elbow, and fingers. Dr. Tyler Nelson talks about why these injuries happen and what is unique to each area of the body and injury. Finally, the team details what you as a climber need to know about climbing outside, or in a gym, to reduce your risk for injury and what to do for training as well.Support the showThank you for listening! Remember to visit camp4humanperformance.com for more information on education, 1-1 coaching, and upcoming events.

In this episode Dr. Tyler Nelson and Coach Collin McGee discuss the principles of creating a training plan for climbing for both on-the-wall activities and off.They discuss what should be done, seen, and felt in:Strength phasesPower phases Power Endurance PhasesEndurance PhasesCapacity PhasesPerformance phasesEach of those sections has unique characteristics that need to be considered in order to achieve the results of the training.Dr. Nelson and Coach Collin also answer user submitted questions at the end of the episode too so stick around to the end to hear specific questions get answered!Make sure to follow along with the team at www.camp4humanperformance.com and follow each coach's social media accounts: @liftsmcgee, @c4hp, and @technicallystrongSubmit your own questions to the coaches to have them answered on the next podcast!Support the showThank you for listening! Remember to visit camp4humanperformance.com for more information on education, 1-1 coaching, and upcoming events.

In this episode the Camp 4 team sits down to discuss in-season training. What should we be doing when the weather opens up for outdoor climbing? We should be doing: Things that help translate our hard earned offseason strengths into climbing specific workMaintaining our force output through strategic exercise choiceManaging fatigue week-to-week so that we can arrive to the crag FRESH!This is done through strategic exercise selection as well as contraction type in those exercises. We also discuss how velocity training, or training at higher speeds of movement, can be a "hack" to maintaining our strength while transitioning that strength to movement that will enhance our on wall performance too.Ideally with velocity based training we know exactly how fast we are moving so that we can specifically understand if we are moving too fast or too slow, and so we can see when our velocity significantly drops off. The drop-off indicates fatigue as set in and we should end that set or session.Tools to track that speed and give realtime feedback are no longer $1000s of dollars! One of the tools we use the most in our C4HP training and assessments is the Vitruve Encoder. This devices will give you real time feedback on movement velocity on a user friendly app to help you level-up your training and coaching. At only $400 it is one of the cheapest ways to gain the edge you need to become a more powerful climber.And ending Nov. 20th Vitruve is giving C4P listeners at 15% discount on their device! The code can be found in the episode ;)Thank you so much to Vitruve for the sponsorship of the episode. Visit the link below to grab you device now!Vitruve Velocity DeviceDr. Tyler Nelson and Coach Collin McGee have new online courses coming up soon! Please visit the website for more information! www.camp4humanperformance.comAnd a new LIVE C4HP event is coming to Philadelphia, PA Decemeber 10th and 11th at Tufas Bouldering Lounge. Visit the link below to reserve your spot!Philadelphia C4HP Performance ClinicSupport the showThank you for listening! Remember to visit camp4humanperformance.com for more information on education, 1-1 coaching, and upcoming events.

The Camp 4 Team sits down to discuss the "WHY" behind flexibility and mobility for rock climbing. The team talks about stretching, strength training, sets, reps, but most importantly key principles to remember and include to get the most out of your training. Key principles like understanding that stretching and flexibility training for the sake of flexibility training is not meant for everyone.  Doing things blindly, or because a friend is doing it, can be misleading and slowing down your personal journey...To dive deeper into flexibility and mobility training, consider joining the online Mobility Course hosted by coach Collin. The course is December 3rd at 11am EST. Participants will receive the prerecorded content ahead of time to learn and watch at their own pace. On the 3rd, a live discussion will be hosted by Coach Collin to clarify concepts and answer individual questions!Spots are limited so please register now at the link below!Online Mobility CourseSupport the showThank you for listening! Remember to visit camp4humanperformance.com for more information on education, 1-1 coaching, and upcoming events.

 On this episode, Coach Gabe Olson shares his wisdom and expertise in climbing mindset, intention, and skills development. We talk about 5 things to consider when you are projecting a climb and how to improve your chances of success!Need help better understanding these concepts or clarifying what they mean for you specifically? Coach Gabe can work with you 1-1 to help you fine tune your climbing and help meet your goals sooner! Visit our website below for more detail!https://www.camp4humanperformance.com/store/mobility-assessment-training-single-phase-ekehfYour support means the world to us! Please share this podcast with your friends, follow us all on instagram, and subscribe to our youtube channel to stay in the loop with all of our educational content!Dr. Tyler Nelson @c4hpCoach Gabe @technicallystrongCoach Collin @liftsmcgeewww.camp4humanperformance.com 

Dr. Tyler Nelson has been assessing finger strength for many years now. After some continuing education he recently went through a new light bulb flashed over his head. This light bulb leads to an addition on the Camp 4 Performance Assessment to identify the threshold of your muscle's peak recruitment. This is different from your maximal loadable weight that you can hang with on your fingers. Understanding this difference leads to more effective strength training with less fatigue to your body. This style of strength training is also more transferrable to actually climbing that traditional max weighted hangs.Dive into the details with the coaches of Camp 4 Human Performance to find out more! Listeners are going to receive a special discount from our finger strength assessment tool sponsor Tindeq as well! Visit the website below and enter the coupon code C4HP  at checkout for your discount on the already very affordable assessment devices!https://tindeq.com/?ref=530

The whole team is here to talk about strength training. The goal is to give a clean and clear definition of strength training and the principles behind it to guarantee what you're doing is actually improving your strength. This can be done on and off the wall as long as the principles are met.The coaches also discuss what we can do as climbers and coaches to assess ourselves, or work with a professional, to help clarify the direction we need to go with our training and climbing.Never hesitate to reach out to us on instagram or our website: www.camp4humanperformance.com@C4HP - Dr. Tyler Nelson@technicallystrong - Coach Gabe Olson@liftsmcgee - Coach Collin McGeeShout out to our new sponsors as well!Physivantage - Climbing nutrition, physivantage.comSilly Goat Holds - Climbing holds and wall products, sillgoatholds.co.ukBStrong - Blood Flow Restriction training products, bstrong.trainingTindeq - Climbing Performance Assessment Tools, tindeq.com

Introducing the C4P Podcast! The official podcast of Dr. Tyler Nelson and Camp 4 Human Performance. Get to know the coaches, mission, and direction of your new favorite thing to listen to as a rock climber!Make sure to follow the along with us on instagram to stay in touch and up-to-date with the latest in rock climbing training, rehabilitation and skills work. And keep an eye out for when we drop out next and officail first full length episode. Thank you for tuning in!Dr. Tyler Nelson @c4hpGabe Olson @technicallystrongCollin McGee @liftsmcgee

The online fitness industry is a booming one. Now more than ever! With so many instagram accounts with 100k+ followers, blue check marks, and thousands of likes, it can seem that the market is completely full and your chances of success are zero.That couldn't be further from the truth. As my guest Clayton says: "There is no one you-er than YOU!" You will always have the opportunity to connect with someone differently, or more effectively, than someone else even if you are "selling the same thing." Therefore, your ability to establish genuine human connection with people will be your ultimate success tool with any career endeavor, online or in person.In this episode Clayton talks about the importance of human connection and why it is so effective to drive your services and products. There are actionable steps that you can immediately take from this podcast and implement starting today to build better connections with the humans you are trying to help!Find Clayton and all of his coaching services at his website: https://www.makemovescoaching.com/or on instagram: @clayton.moves

Women's hormones play significant physiological roles when it comes to exercise and adaptation. As athletes and coaches, we should be well aware of these to make better decisions to more positively influence our training towards better results, recovery, and performance in sport.Dr. Lexi Kantor is a specialist in this area working primarily with rock climbing athletes. In this episode she brushes on some key information that we all should be aware of to get the most out of our training and coaching.Visit Dr. Lexi at Summit Sport Chiropractichttps://www.summitsportchiro.com/

If you don’t know Dr. Tyler Nelson yet, you might be living under a rock rather than climbing one...he’s a rehab specialist and strength coach that has been pioneering new thoughtful ways to view how we physically prepare for rock climbing and heal from injuries.He teaches excellent courses online from Lower Back Pain Management and Tendon Rehab to Training the Youth Athlete. He’s also developed assessment protocols for the Exsurgo Tech. GStrength500 and Portal bringing innovation to the way we assess and training rock climbers as well as other athletes.I recently joined his team as a mobility & strength coach. We recorded an IG Live to talk about mobility training and this is the audio sample! I’ll be introducing myself and expanding upon mobility training. I’ll be talking about my most recent article we published on his site, the Function Range Systems concepts that guide my thought process, and how improving the way you move can benefit your life, training and climbing.For more information on Dr. Tyler Nelson please visit his website www.camp4humanperformance.com or visit his instagram page @c4hpMake sure to check out the article "Rock Climbing Mobility" on his website as well for a deeper dive into the information we cover on the podcast. And if your are interested in mobility training you can find my assessment and training offerings on his site too :)

Meet my good man Lloyd O'Mahoney! He is a fellow rock climber and training enthusiast! He is a physical therapist, Functional Range Conditioning and Functional Range Assessment provider. He brings so much knowledge to the table, aside from the aforementioned, to make him the man to go see for your training and performance needs as a rock climber in Ireland.In this episode we discuss:The importance of initial assessment before any training programThat stretching alone for flexibility is not the take home point for improving mobilityImproving your strength and body control can improve your performance as well as mitigate injuriesThat improving your mobility can improve the usability of your finger strengthand much more!His website is still under construction but you can find him in beautiful Ireland in Cork or via his instagram handle: @kinetic_movement

In this episode I have on my great friend Paul! Paul is a thinker. He has been around the block when it comes to education, certification, seminars and experience. What I love about him most is his open mind and ability to think critically in any situation. We always say in the coaching world, its not about how big of a bag of tools you have, it is knowing when and why to use each tool. Paul is exemplary of that!In the episode we cover: Why we got hurt so often in our college athlete days and how it led us to the career and thought process we have now.Could we have done anything better??"If I knew back then what I know now…"Volume management and sneaky ways that you can overdue things: like practicing all week and then going to play a pick-up game with friends..Understanding athlete programming and the spectrum of general, to sports specific, to sports skill training. The Importance of the Aerobic system and its confusing media in our industry todayCommon injuries in basketball and how to train to mitigate themIt not about having all of the coaching tools as much as it is know when to use each appropriately…And more!

In this episode I return with Christina Gonzalez. If you missed the previous episode, check it out! Christina is one of my great friends, and one of the best coaches and humans you will ever meet. She helps people move better through intelligent strength training.She is one of the assistant instructors for the Functional Range Systems. This system is helping lead that critical thinking movement on how to best prepare your body for whatever it is that you want to do. We talk about the trainings application to all types of people and then focus on its application to the sport of Jiu Jitsu. We then talk about her feelings towards the female image and strength. Her hashtag #StrongIsFeminine says it all and is a fantastic message to all female athletes and females engaging in any physical activity.Find her on instagram at @coach_christinamarie or in the Long Beach, CA area. If you are not local to the sunshine state, her online services are coming soon!

On this episode I speak with one of my favorite people and great friends, Christina Gonzalez.Christina is an avid athlete and coach working with a wide demographic of clients. She is also a Functional Range Systems Instructor helping educate the world on one of the leading thought processes in the fitness industry today. And I cannot think of anyone better for the job! There are few people who dedicate themselves to their craft and career like Christina does. She is an exemplary coach and instructor for the system and her clients couldn't be luckier to have her. She is also one of the nicest people you will ever meet with an infectious personality to match!In part 1 of a 2 part series conversation we talk about her journey to where she is today and the obstacles she's overcome and achievements she has collected. This is a conversation for any coach, or anyone in any field, who is grinding through the process to achieve the career doing what they love. It is not a easy path and takes much time and sacrifice. However, like in Christina's story, the reward is a great one in success and true happiness.

On the episode I talk with Kyle Brennan, Player Development Coach for the Huston Astros.Kyle and I first met playing summer baseball together in Allentown, PA. We were both catchers and had a mind towards exercise and nutrition. Fast forward a few years and now we are both in the exercise field trying to pay it forward so that athlete's can have brighter futures.Kyle's passion for the sport and intelligence is evident in the conversation as well as his light personality! In this episode we talk about:Why there is a disconnect between sports skill coaches (like your head coach) and your exercise coaches (like your strength coach).Why it is sooooo important for the skills coach to better understand the exercise componentHow Individual Player Assessment will lead to less injury, better performance on the field, and allow the skill coaches to coach the player more effectively and individually.Why player development, and physical development (athletes are playing too much and training too little...) are overlooked in the growth years of athletes and how it can lead to more harm than good for the athlete's success at getting into college or playing at the professional level.And more!!You can reach out to Kyle with any questions through his instagram:https://www.instagram.com/catchingmachine_performance/Kyle and I will also be releasing a mini-webinar on what all of this joint assessment, training and coaching looks like next week on my website in the Move Well TV section. Stay tuned!Move Well TV: https://movewellwithmcgee.teachable.com/p/the-move-well-videocast

The Move Well Mini Series consists of short, about 10 minutes long, episodes dedicated to teasing out some topics or principles that I feel are really important and need to be address thoroughly or more often.In this episode I talk about the Load vs. Capacity Principle that is foundational to understanding exercise, or movement task, success or injury. It is a pretty simple concept but often is forgotten or overlooked by products, services, or fancy techniques promising miracles. Understanding this principle will help you filter through false fitness claims and also help you better understand your injury history for a better future.

Occupational Therapists deal with a wide variety of patients and circumstances. Overall, they help people return to their daily or occupational lives after a health issue. It is not uncommon to see a therapy model that seems to be more focused on productivity standards and patients seen per day than actually providing the care that the patients need.In this episode I speak with Hannah Corbacio, OT, about the current state of the therapy world and what its limitations are to the practitioner's quality of service and the results of care to the patient. We talk about her views on how occupational therapy needs to advance into a more individualized model so that the quality of care can be maximized as the patient become the entire focus.You can contact Hannah through her website: http://hcorbaciofitness.com/rehabilitation/ or instagram @corbacio_fitnessShe is open for booking in-person at the Alliance Fitness Center in Reading, PA and is also taking online clients! She is currently offering 15% off everyone's first session as well.

Danelle Warner might be one of the BEST manual therapists I know in the country. There are very few people who are as passionate, knowledgeable, and skilled as she is. On top of all of that, she is one of the sweetest people you will ever meet.She is a Licensed Massage Therapist and owner of Antidote Functional Therapies located in Cleveland, OH where she specializes in mobility restoration.She is also a completely certified Functional Range Release Practitioner. She has covered every course the education has to offer and it is evident in this podcast.In this Episode we cover:Manual therapy and a little about the science of touchMassage TherapyFunctional Range Release (FR) and how it differs from the aforementionedActive vs. Passive InputsWhy Movement Problems Require Movement Solutions (strength, active participations, etc.)Long-term solutions to avoid cyclically returning to the therapistAdvice to the upcoming therapist when pursuing a careerA special offer at the end from Danelle :)Find Danelle through her website: http://www.antidote-therapies.com/or through her instagram: @antidotetherapies

Breathing? Don't we just do that naturally? The answer is yes. However, that passive mentality towards breathing has probably led to more harm than good. Nick Hair, returns for part 2 to enlighten us on a topic we overlook everyday. But, it is one foundational of life itself and perhaps the key to improving the quality of our lives.In this Episode we cover:Breathing and the difference between breathing through the nose vs. the mouthThe importance of Oxygen and Carbon Dioxide, and how bastardizing CO2 has led us down the wrong path...The physiological changes that each breathing style elicit and why one vs. the other might be beneficialThe neurological changes that each breathing style elicit and how breathing through your nose might be the step in the right direction towards fighting your high stress lifestyleHow to assess our ability to tolerate CO2, a marker on the state of our respiration or breathingSimple ways to start improving the way you breath todayand more!The references from the episode and books Nick is currently reading:The Oxygen AdvantageRespiratory PhysiologyThe Oxygen Advantage website: https://oxygenadvantage.com/

Nick Hair is one of the best trainers and humans I have ever met. His passion for his calling is second to none and you won't find a nicer, kinder person behind eyes with such fire. Nick is preparing for the Marines and we talk about the detail in the preparation process. We challenge some "traditional" training that tends to leave potential candidates more broken than healthy and prepared.In this Episode, we cover:Nick's athletic background and how it guided him to become a TrainerKinstretch and the Functional Range Systems training methodology and how it has changed the way he approaches training himself and his clientsWhy Nick is pursuing the Marines and his strong familial tie to itHis ambitions for the future of military fitness and helping future candidates be better preparedWhat "better prepared" looks like regarding strength and the conditioning aspectsProgress vs. just getting sweaty and tiredand much more!Part 2 will be coming soon with Nick! Stay tuned!You can find Nick at the Alliance Fitness Center in Reading, PA, or at Next Play Sports in Auburn, PA. If you have any questions or want to train with Nick, please reach out to him via the AFC facility email: chafit32@gmail.comReferences and Books that Nick is currently reading:Extreme Ownership: How the U.S. Navy SEALs Lead and WinThe Dichotomy of Leadership: Balancing the Challenges of Extreme Ownership to Lead and WinLeadership Strategy and Tactics: Field Manual Warrior EthosThe Power of HabitNudgeAtomic Habits

For my first guest episode I am super happy to have on Matt Ulawski.Matt and I connected over instagram and through the Functional Range Systems education. One of the things that I love about FRS, and my coaching journey, is the people I meet and friends I make. I have truly been blessed to have met and stayed in touch with people like Matt who are among the most brilliant and progressive minds of our time. What strikes me hardest though, as you will come to find out, is how human these individuals are. They are just like you and I. And they are some of the most genuine people I have ever known.In this episode we discuss:What Matt does for his professionHis "WHY", the most important foundation for anyone's careerThe important relationship between physical and mental healthThe Functional Range Systems training system and philosophyWhat FRS has done for us and the bumps in the road we have encounteredThe evolution of our own training style and philosophySomething he wished the fitness consumers would better understandAdvice for the upcoming Coach and fitness professionalAnd a interesting concept that fitness professionals are humans too...You can get ahold of Matt through instagram at @mindset4movement and keep an eye out for big things coming from him!