Rebel Performance Radio

Hey there team! James Cerbie here. I hope you've had a fantastic weekend and are gearing up for a beautiful week. I just wanted to jump in real quick and let you know that myself and the team here at Rebel Performance are going to be hitting pause on the podcast and social media content production for a few weeks. We are doing this so that myself and the rest of the team at Rebel Performance can exhale, spend more time with their family and friends, and recharge the batteries a bit. This does not mean our coaching program is slowing down in anyway. In fact, it means the opposite because we will be devoting 100% of our effort and attention to continue helping our clients transform their physique, unlock deep health and level up their performance. If you're interested in learning more about working with us, you can do that at our website http://www.rebel-performance.com/ (www.rebel-performance.com) And then if you want to keep getting content from us while we hit pause on the podcast and social media you can do that by: Joining our newsletter because we will still be sharing 2-3 targeted, high value emails per week to help you dominate with your training, nutrition, lifestyle and mindset We have over 2 years worth of podcast episodes recorded, so feel free to scroll back through our backlog and give those episodes a listen. I think you'll find them highly valuable. Otherwise, thank you so much for tuning in and supporting Rebel Performance. We will be back with fresh content for the podcast and social media in a few weeks. In the meantime, I hope you can also find more space and freedom to spend with your loved ones over the coming weeks and months. Links: Coaching program and newsletter: https://www.rebel-performance.com (https://www.rebel-performance.com)

Is finding a 1-rep max worth it? While the 1-rep max has a storied history in strength sports, we are here to argue against it. The 1-rep max can make sense in very specific use cases, but for the vast majority of people, it will not be an efficient or wise usage of their time. On the episode today we break down why that is, and more importantly, what we recommend doing instead if your goal is to optimize your physique, performance AND health. Here's a bit of what you can expect to learn: What is a 1-rep max testing? Why would you use a 1-rep max in training? What are the major drawbacks to testing a 1-rep max? Why are 3-6 rep maxes a better option? And much, much more

Are you looking to fast track your physique and performance? If so, then https://radio.rebel-performance.com/listen (carb cycling) may be a great nutritional strategy for you. Personally, it's what I've had the most success with and it's worked like magic for many of our clients here at Rebel. What I love about the carb cycling strategy is that it creates an appropriate physiological match between your input (food coming in) and your output (energy you expend). The downside though is that I see many people who 1) still have no idea what carb cycling is 2) don't know how it works and 3) don't know how to implement it successfully in real life… Which is why https://radio.rebel-performance.com/listen (on the podcast today we are going to break down carb cycling for you). Here's a small taste of what you can expect to learn What is carb cycling? What's the difference between carbs and fats as a fuel source? Why do you want more carbs and less fat when you train? Why do you want more fat and less carbs when you take a day off? How and why does carb cycling work? How to use carbs to power your performance and fats to get lean How to implement carb cycling in your life And much, much more… Listen in to discover when and how carb cycling can help you fast track your physique and performance

Want bigger, more defined pecs? If so, then the episode today is for you. We break down: What are the best exercises for pec hypertrophy What's the ideal training frequency for pec hypertrophy How many total sets per week should you hit when training pecs Which is best - barbells vs. dumbbells vs. machines And much more… Tune in below to discover a step-by-step hypertrophy guide for building and developing your pecs What You'll Learn in this Episode: [05:40] What are the best exercises to choose from when focusing on pec hypertrophy [11:15] Why dumbbells may be a better option for you than a barbell [14:15] What's happening at the pec during pressing [18:25] Favorite exercises for building the upper pec [23:00] How to do a pec fly efficiently [28:40] The order of operations for pec development: barbell vs. dumbbells vs. cables [33:15] How to appropriately set up dumbbell presses [34:38] Where dips fall into the pec development equation [38:18] How many times per week should you be hitting pecs and what should your working sets look like Links: https://www.youtube.com/watch?v=rHdyP0VWYnk (Check out the incline dumbbell bench press here) https://www.youtube.com/shorts/N_dJChcrxgQ (Check out the incline cable bench press here) https://www.youtube.com/watch?v=oWxtd3nPJXk (Check out the low to high cable fly here) https://www.youtube.com/watch?v=E4iaXfDaISs (Check out the flat cable chest press here) https://www.youtube.com/watch?v=ObrdxvC966c (Check out the flat dumbbell bench press here) PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.

Is keto diet right for you?? It's no surprise that the majority of conversations surrounding nutrition and wellness have a way of turning into something along the lines of,“Have you tried this diet yet?” And at some point or another, we've all heard of the keto diet; however, there's still a large amount of confusion and misinformation floating around what it actually is, and more importantly, who and what it's actually good for.  On the podcast today, Erin Murray and I break down what keto is and the best practices for being keto in the real world. We then unpack the difference between being fully keto versus low carb and what a typical day looks like in the life of someone who is keto. And just like anything else, there are pros and cons that the two of us lay out and dissect for you. Tune in to discover what keto is and if it's the right option for you

Would you like to never stop making progress in your training? Someone sent me an email recently letting me know they were making great progress for about a month and a half  but unfortunately hit a wall and stopped seeing results. There can be a lot of different variables contributing to this, but one of the primary reasons we see that happen is because people don't sequence their training appropriately (or, in some cases, at all). And on the podcast today we're going to break down what we actually mean when we say, “sequence your training.”  We unpack how you should sequence your training so you never stop making progress and seeing results and help you understand where the concept of the seasons of lifting come into play (hint: this will help make sequencing your training a breeze). Tune in below to discover why sequencing your training is so important and how you can implement it to ensure you're continuing to make progress and see results

Do you want to be successful with your nutrition without having to count calories?? This is a really important topic and a question that comes up often. Your need to count calories is going to be dependent on your goal and the level of your goal that you're trying to achieve. So with that said, who should and who shouldn't be counting calories to be successful? On the podcast today we're going to help you determine whether you are a 4-lane highway person, a sidewalk person or a tightrope person. We're also going to unpack the 6 core nutrition foundations we teach our athletes at Rebel Performance that allow them to have long-term nutrition success without having to weigh or count their food. Then, we're going to break down a convenient and one of the easiest ways you can proportion your food. Listen in to determine if you can be successful in your nutrition without having to count calories

Can you burn fat and build muscle simultaneously? This is a question we hear every single day and almost 99% of the time when we first start working with a client. And to answer this question, it's going to be dependent on a handful of different factors: What is your training age? Are you a newbie or have you been at it for a while? What is your bodyweight? Are you overweight, stable or wanting to gain weight? Which of these groups needs to prioritize building muscle first? (This one might surprise you) The importance of high energy flux and consistency With all the above considered, unrealistic expectations that you'll be able to burn fat and build muscle at a very high level at the same time tends to be the obstacle getting in the way of seeing the progress you want to see. Therefore, the Rebel crew and I wanted to sit down and have a very honest conversation around whether or not you should attempt to aggressively build muscle and lean out simultaneously so you can reach and sustain your physique goals long-term. What You'll Learn in this Episode: [07:45] The two types of training groups [12:00] The role nutrition plays in burning fat and building muscle [15:00] Understanding when you need to be in a calorie deficit and when you need to be in a surplus [17:30] The appropriate order of operations [22:45] Doing more, not less [31:00] A good timeline to keep in mind for leaning out and building muscle [38:15] The power of repetition Links: Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.

I know you are putting in the work day in and day out in the gym to look and perform better. I've given out many of my nutrition tips on IG, and while those tips are helpful, to take your physique, health and performance to the next level you need an entire system for nutrition and recovery. To help you out, I brought back to the podcast my buddy Dr. Mike T Nelson, the creator of the Flex Diet Certification, to break down his metabolic flexibility system… And the idea behind it is simple - how can you use fats to help with body composition and then use carbs to dominate in the gym? Well that's what we break down for you today on the podcast. So, listen in to discover how to use metabolic flexibility to more efficiently build muscle and improve your performance. Links: Explore Dr. Mike's website here: https://miketnelson.com/tag/flex-diet/ (https://miketnelson.com/tag/flex-diet/) Follow Dr. Mike on Instagram here: https://www.instagram.com/drmiketnelson/ (https://www.instagram.com/drmiketnelson/) Learn more about the Flex Diet Certification here: https://tinyurl.com/yart6837 (https://tinyurl.com/yart6837) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

We can all agree building muscle is a common goal amongst most people; however, we can also agree that actually accomplishing that can be quite the challenge. One of the main obstacles we see people running into is that they're not sequencing their training appropriately. And what I mean by that is if you think of it as LEGO blocks – we're going to stack one LEGO block on top of the other. Each block is a specific block of training, and that block of training is going to be looking to accomplish something specific for you, meaning it will have a specific stress input to drive a specific adaptation. If we're looking to build muscle and hypertrophy, there's an order to which we want to stack up these Legos so that you can be successful week to week and month to month without running into the ever so dreaded plateau.  This episode is all about the Rebel crew, Keiran Halton, Ryan Patrick, Ryan L'Ecuyer, Lance Goyke and I walking you through the approach we like use to help our clients build muscle. Listen in for a step-by-step approach to help you consistently build muscle. Links: Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Whether you're trying to lose weight or gain weight, there will likely come a time when the scale stops moving and you hit a plateau. In these cases, it's important to know what you need to do and the adjustments you need to make to continue to make progress. This episode is all about what you need to be doing nutritionally when things stop working. So listen in to discover the steps to take to make the appropriate adjustments to your nutrition plan when things just aren't moving in the right direction. Links: Follow Erin Murray here: https://www.instagram.com/erinsuncommoneats/ (https://www.instagram.com/erinsuncommoneats/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

What are the physiologic and behavioral costs of getting lean? There's people all over the internet trying to sell you the vision of getting as lean as possible, but what are the actual costs to getting that lean? The big question is this – when you start getting under a certain percentage, what are the significant tradeoffs you're going to start seeing? It's important to pay attention and consider these costs because getting lean the right way will save you from feeling absolutely miserable and keep you actually enjoying your training in the process. Listen in to learn how lean is too lean and how you can actually get lean the right way. Links: Follow Erin Murray here: https://www.instagram.com/erinsuncommoneats/ (https://www.instagram.com/erinsuncommoneats/) Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

If you're looking to improve your ankle mobility, then this episode is for you. We often see people trying to improve their ankle mobility by doing ankle mobs and calf stretches, and quite frankly, that's just not going to cut it. This is why I wanted to bring on the Rebel crew, Keiran Halton, Lance Goyke, and Ryan Patrick to sit down and debrief our approach on improving ankle mobility. The four of us unpack how we view limited range of motion at the ankle and what the actual driver or contributor to that is. Listen in to discover how we go about improving ankle mobility so you can look good and move well. Links: Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Joining me on the show this week is our in-house nutrition coach Erin Murray rounding out our nutrition series. We've unpacked protein; we've unpacked carbs; now, it's time for us to dive into fats. Along with Carbs, fats have been demonized in the past for supposedly causing heart disease. And on the other end of the spectrum, we have people saying fats are amazing and to eat as many fats as you want. With these two extremes, it needs to less about good and bad and more about focusing on quantity and exposure. And it genuinely needs to come down to what do we really know about fats: How many fats should you be eating? What types of fats should you be eating? What are fats actually doing for you from a physiologic standpoint? What are the best fat sources? Listen in to learn how many fats and what types of fats you should be eating so that you can build healthy, lean muscle along with other key physiologic variables. What You'll Learn in this Episode: [2:00] Background on our knowledge and perception on fat [03:07] The seven nations study [05:29] Benefits and roles fat is playing physiologically [08:35] Different categories of fat molecules  [12:10] The role fried foods play in fat [17:27] Practical applications for fats [19:23] Good, healthy fat options [23:26] How often you should be eating animal fats Links: Follow Erin Murray here: https://www.instagram.com/erinsuncommoneats/ (https://www.instagram.com/erinsuncommoneats/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Exercise selection plays a very important role in seeing results and making progress, and there are heaps of of underrated and underutilized exercises causing you to leave a lot of gains on the table. This is why I wanted to bring on Rebel coaches Keiran Halton, Lance Goyke and Ryan L'Ecuyer to sit down and unpack our favorite (and extremely undervalued) exercises that are guaranteed to be found throughout our programming. We're constantly bringing on new athletes and realizing that certain exercises are missing time and time again. Listen in to discover the exercises you should stop overlooking and start implementing in your training as soon as possible  What You'll Learn in this Episode: [03:15] Finding a squat pattern that allows you to actually chase output [04:17] The benefit of heel wedges [05:10] Utilizing a heavy single leg variation for your primary lift [11:18] Why the hand supported single leg RDL gets butchered [13:00] The underrated dead bug [15:30] Utilizing the wall supported foam roller squat [20:05] Why the half kneeling landmine press cleans up a lot of stuff [22:30] A pushup versus a well done pushup [24:15] Feeling a true weight shift [25:24] Why unilateral makes more sense in vertical pulling [32:44] Steering into the asymmetry of movements Links: Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Depending on who you follow or what you've been taught, carbohydrates have always been looked at from all sorts of angles, and, a lot of the time, are attacked quite aggressively. This is why I wanted to continue our nutrition series with Rebel's nutrition coach, Erin Murray, to talk all things carbs and provide a very well-rounded discussion around carbohydrates. What are they? Why do you need them? Why are they important? What are good sources? How do they affect blood sugar? How many carbs should you be eating? Listen in to discover the ins and outs of carbohydrates so you can level up on all things nutrition. Links: Follow Erin Murray here: https://www.instagram.com/erinsuncommoneats/ (https://www.instagram.com/erinsuncommoneats/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

If you were a high school, college or maybe even professional athlete, and it's been a MINUTE since you've sprinted, but you're looking to bring it back into your training so you can win back some of that lost athleticism, then be sure to tune in this week. Rebel coaches, Ryan Patrick, Lance Goyke, Ryan L'Ecuyer, Keiran Halton and myself sit down and unpack the best tactics, strategies and methods to help successfully bring sprinting back into your training because going from 0 to 100 and setting yourself up for injuries is the last thing you want to do. Since sprinting is all about bringing positive adaptations to the table for you longterm as a lifeproof athlete, let's make sprinting a positive experience for you in the process. Listen in to discover the do's, the dont's and the best practices for bringing sprinting back into your training. PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

With nutrition accounting for around 80% of your results, it's probably a good idea to understand the ins and outs of a healthy, sustainable diet that is appropriate for you and your goals. And one of the most important (and a lot of the time confusing) pieces to the puzzle is protein. How much protein should you actually be eating? What sources of protein should you be including in your diet? Since the topic of protein tends to bring a lot of confusion to the table, I wanted to have on the phenomenal Erin Murray to talk all things protein and get all of your protein-related questions answered, so that there's zero confusion around this incredibly crucial micronutrient. Listen in to learn how much protein and what types of protein you should be eating so that you can build healthy, lean muscle along with other key physiologic variables. Links: Follow Erin Murray here: https://www.instagram.com/erinsuncommoneats/ (https://www.instagram.com/erinsuncommoneats/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

A question that comes up often in the lifting world is, should you wear a mouthpiece when you train? And if you're a frequent gym goer, I'm sure you've noticed, firsthand, people wearing these mouthpieces when they squat, bench and deadlift. You then start thinking, should I be wearing one too? This is why Rebel coaches Lance Goyke, Keiran Halton and I wanted to sit down and unpack the ins and outs of the mouthpiece. We dive right in to what the mouthpiece is, what's it's actually doing and whether or not you should be wearing one when you lift and train. Today's topic over the mouthpiece leads into an even larger conversation surrounding human movement, mobility, and optimizing your range of motion. So listen in to discover whether or not you should be wearing a mouthpiece when you train and the things that need to be taking place at joints for you to optimize your range of motion. Links: Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

If you're interested in conditioning, VO2 max, resiliency and becoming an antifragile human, then today's podcast episode is for you.Myself, Keiran Halton, Ryan L'Ecuyer, and Lance Goyke break down a really cool paper that investigates whether or not the mitochondria limits aerobic performance in the following two groups of people: a group who are young, healthy and untrained and a group who are young, healthy and trained Interestingly, there is a significant difference between the two groups and the implications for both health and performance are enormous. Again, if you care about becoming a strong, resilient, anti-fragile human then the episode today is a must listen. Listen in to discover why you need to do your conditioning for both health and performance (and why the mitochondria reserve capacity is so important). What You'll Learn in this Episode: [05:00] Intro to the paper [11:30] Two components to measuring VO2 [13:45] A walkthrough of the graph [17:10] Understanding reserved capacity [21:00] Responding to metabolic and stress insults [23:42] Understanding what your operating capacity is [29:20] Locally adapted versus systemically adapted [33:05] The importance of your conditioning [36:50] Strongman as a population  [38:00] Having variability in your training Links: Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Check out the article discussed here: https://tinyurl.com/vypf3mf2 (https://tinyurl.com/vypf3mf2) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Do you have goals of maximizing your muscle and physique but are having trouble connecting the dots in your training? Sitting down with me this week is Coach Ryan L'Ecuyer and Chris Barakat to dive deep in the trenches of all things hypertrophy training.  A handful of topics we hit on are high frequency versus low frequency training, mechanisms of hypertrophy and muscle growth, training to failure, managing volume and intensity, how to design a training day focused on building muscle, and training during a deficit or surplus. Listen in to unpack the ins and outs of hypertrophy training so you can maximize your muscle and performance. What You'll Learn in this Episode: [03:33] Intro to Chris Barakat [07:45] Not being boxed into the literature [10:46] Pros and cons for high frequency training versus low frequency training [13:10] How you would spread out a high volume session [15:05] What a quad focused sequence would look like [22:00] Overloading in the shortened position versus the lengthened position [25:10] Energetic demands [27:00] The uniqueness behind high volume training [33:20] The importance of sequencing your exercises the smart way [35:15] Consolidating stressors as opposed to spreading them out over time [38:30] How to program high/low days in for bodybuilding [48:38] Proximity to failure for muscle gain [55:00] Where to find Chris Barakat Links: Follow Chris Barakat here: https://www.instagram.com/christopher.barakat/ (https://www.instagram.com/christopher.barakat/) Check out Chris's website here: https://www.schoolofgainz.com/ (https://www.schoolofgainz.com/) Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

This week on the podcast, the entire Rebel crew and I sit down to talk all things blood flow restriction training. We specifically frame our conversation around: whether or not BFR training actually works, which outcomes may or may not warrant you to use it in your training, what the effects of BFR training are on hypertrophy, what the effects of BFR training are on strength improvements, and where BFR training fits into a rehab or in-season training setting. Listen in to learn some underlying mechanisms and protocols for how to best utilize blood flow restriction training if you choose to do so. What You'll Learn in this Episode: [03:55] What is blood flow restriction training? [07:45] The different ways to drive muscle hypertrophy [14:32] Sarcoplasmic vs myofibrillar hypertrophy [19:25] Where BFR training can be extremely useful [22:30] Categorizing BFR in more of rehab setting versus a performance setting [24:08] Loading the intended tissue [28:10] Where BFR has the most impact on a trained population [37:19] The three domains BFR training tends to work [42:34] The importance of knowing your population Links: Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Check out the article on the Evolution of BFR Exercise: https://tinyurl.com/2p9sj665 (https://tinyurl.com/2p9sj665) Check out the article on BFR training for accessory work: https://tinyurl.com/2p8c7zwa (https://tinyurl.com/2p8c7zwa) https://pubmed.ncbi.nlm.nih.gov/23446173/ (Using knee wraps) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3474903/ (Metabolic stress) http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf (Three primary mechanisms of muscle hypertrophy) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3474903/ (Motor Unit Recruitment 1) https://jap.physiology.org/content/88/1/61 (Motor Unit Recruitment 2) https://pubmed.ncbi.nlm.nih.gov/19253083/ (Motor Unit Recruitment 3) https://www.strongerbyscience.com/emg-amplitude-tell-us-muscle-hypertrophy/ (Motor Unit Recruitment 4) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052843 (Cellular Swelling) https://pubmed.ncbi.nlm.nih.gov/20150565/ (Modulating Hypertrophy Signaling Pathways 1) https://pubmed.ncbi.nlm.nih.gov/17569770/ (Modulating Hypertrophy Signaling Pathways 2) https://pubmed.ncbi.nlm.nih.gov/21900845/ (Modulating Hypertrophy Signaling Pathways 3) https://pubmed.ncbi.nlm.nih.gov/21900845/ (Strength training with BFR) https://jap.physiology.org/content/88/1/61 (Growth hormone release) https://digitalcommons.usf.edu/cgi/viewcontent.cgi?article=6283&context=etd (Masters Thesis by O'Halloran (2014)) https://www.researchgate.net/publication/236580429_Three_Weeks_of_Occlusion_Training_Can_Improve_Strength_and_Power_in_Trained_Athletes (Cook 2013) https://pubmed.ncbi.nlm.nih.gov/22105051/ (Yamanaka (2012)) https://pubmed.ncbi.nlm.nih.gov/24476782/ (Leubbers (2014)) https://www.researchgate.net/publication/258280252_Practical_blood_flow_restriction_training_increases_muscle_hypertrophy_during_a_periodized_resistance_training_programme (Glorious Study) https://www.jstage.jst.go.jp/article/ijktr/2/1/2_1_5/_article (Rate of adverse effects) https://pubmed.ncbi.nlm.nih.gov/21360203/ (Study on untrained folks) https://pubmed.ncbi.nlm.nih.gov/16871002/ (Low load BFR) https://pubmed.ncbi.nlm.nih.gov/22982712/ (How to progress

For the vast majority of people trying to lose weight, gain weight or improve their body composition, figuring out where to start and what to focus on is the most challenging part. This is why I wanted to bring on Rebel's Nutrition Coach, Erin Murray, to unpack the most optimal way for YOU to approach your nutrition journey for the best results. A few points we hit on in the episode are food quantity, food quality, food data, and food behavior. All of the above is extremely important because if you aren't measuring and tracking well, you won't know what exactly needs to change. Because let's face it, nutrition is never going to be a quick fix. It's all about the small actions that compound over time. Listen in to learn how to put the habits, actions and behaviors in place now, so that you'll see compounding progress over the next 10 to 20 years. What You'll Learn in this Episode: [04:08] Intro to Erin Murray [06:49] Quality versus quantity and what you should start with first [08:36] The importance of food behavior [09:30] Energy balance and understanding what is occurring in your nutrition [12:30] The effect of eating fast and being a distracted eater [13:47] Small changes leading to massive outcomes [17:52] Being the Tom Brady of nutrition [21:19] The massive journey between where you are now and the outcome [22:00] The importance of being process driven [23:56] Building the version of yourself you want to build [26:41] Misreporting [30:57] The mindset shift [33:30] Where to find Erin Links: Follow Erin Murray here: https://www.instagram.com/erinsuncommoneats/ (https://www.instagram.com/erinsuncommoneats/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/)

A common theme we see amongst people who love to train, lift, and be active is the difficulty in finding that happy medium to avoid getting banged up or burnt out along the way. This is why I wanted to bring on Doug Larson from Barbell Shrugged to pick his brain on the act of balancing your training so that you CAN train the way you want to train and live the way you want to live WITHOUT feeling beaten down in the process. We talk all things injuries, moderating your passions, knowing the difference between training and competing, and understanding longevity and healthy aging. Listen in to learn the things you should be doing so that you can train hard and feel good. What You'll Learn in this Episode:  [04:57] Intro to Doug Larson [09:58] The commonalities and lessons learned between the two worlds of martial arts and lifting  [11:03] Understanding how injury and consistency correlate  [12:10] Moderating your passions [16:50] The big rocks for doing the things you love while also feeling good in the process [19:08] Balancing learning, practicing and doing [22:24] The distinction between training and competition [25:22] The value of a coach [28:43] How often you should have labs run on yourself [33:44] Longevity and healthy aging [40:24] The need for a comprehensive approach [43:00] Where to find Doug Larson Links: Check out our Pain-Free Strength Bundle here: https://tinyurl.com/ctc88tjh (https://tinyurl.com/ctc88tjh) Follow Barbell Shrugged here: https://www.instagram.com/barbell_shrugged/ (https://www.instagram.com/barbell_shrugged/) Follow Doug Larson here: https://www.instagram.com/douglaselarson/ (https://www.instagram.com/douglaselarson/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Check out the Barbell Shrugged website here: https://barbellshrugged.com/ (https://barbellshrugged.com/) Apply for the Diesel Dad mentorship here: https://dieseldadmentorships.com (https://dieseldadmentorships.com) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your FREE 6-week trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

With the flashback episodes behind us, this week I sit down with Rebel coaches Keiran Halton and Ryan L'Ecuyer to debrief last month's training camp. The training camps are an important feature at Rebel Performance because these are the times we get to meet up with all of our athletes to lift, learn, coach, throw down, eat, vibe, and so much more. The meat and potatoes of the episode are surrounding toxic poop (yes, you will need to tune in to understand the context), how important community is in the training and lifting world (aka being surrounded by people who actually love to lift and train like you do), get out of your own head and stop getting over-coached/over-cued (nailing your setup is the crucial step here) Listen in to hear our biggest takeaways from the weekend and why it's a no brainer you should be at the next one. What You'll Learn in this Episode:  [02:28] Being stalked by advertisements  [05:17] The toxic poop guy [14:28] Biggest takeaways from the weekend [17:53] The difference between an emotional support system and a fitness support system  [21:22] The variability in squat patterns and understanding where the load is [23:42] Finding and feeling the bench more [25:16] Overthinking coaching cues [32:18] The downfall of chasing complexity  [34:25] The benefit of a hybrid style training Links: Explore our free training samples here: https://app.rebel-performance.com/training-samples (https://app.rebel-performance.com/training-samples) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Keiran Halton on IG here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow Ryan L'Ecuyer on IG here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

The flashback series continues as we turn the clock back to November of 2020 with Dr. Mike T. Nelson and Dr. Tommy Wood. Mike T. Nelson, CSCS, CISSN, MSME, PhD is a fitness consultant with a passion for biomechanics, exercise physiology, and neurology. Dr. Tommy Wood is a Research assistant professor at the University of Washington in the Department of Pediatrics. This episode is centered around one of my absolute favorite topics, the physiologic reserve (also known as the bioenergetic reserve). The main theme we tackle is that you have to stress the organism, not just for performance, but also for health, longevity and healthy aging. This episode was made for thinking athletes, and you will not walk away disappointed. Listen in as Mike and Tommy discuss the concept of the physiologic headroom, applying stress to improve an athlete's level of antifragility, and increasing cognitive control over your breathing. What You'll Learn in This Episode: [02:25] A primer on the concept of the bioenergetic reserve [14:42] Increasing your physiologic flexibility [20:55] How the brain factors into improving physiologic reserve [27:06] Exercise versus recreation [33:16] What people get wrong regarding breathing [42:28] A primer on nasal breathing [51:24] Nasal breathing versus mouth breathing [58:14] Mike and Tommy's parting advice Links: Explore Dr. Mike's website here: https://miketnelson.com/tag/flex-diet/ (https://miketnelson.com/tag/flex-diet/) Follow Dr. Mike on Instagram here: https://www.instagram.com/drmiketnelson/ (https://www.instagram.com/drmiketnelson/) Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Dr. Tommy on Instagram here: https://www.instagram.com/drtommywood/ (https://www.instagram.com/drtommywood/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

We're turning the clock back again this week to an episode I recorded in January of 2020 with my good buddy Dean Guedo, Canadian Sensation. Little did Dean and I know that not even two months after recording this episode, the whole world would be flipped upside down. The big question we centered our conversation around is, how do we merge old school, “dumb and strong” lifting sessions with a more new school emphasis on movement selection and movement quality? Because frankly, hitting your strength, physique and performance goals should never be worth your while if you are having to sacrifice your health, functionality and well-being to do so. We then discuss the importance of cueing and understanding what you are trying to get out of an exercise.  In other words, if you know how to coach and cue exercises well, then you can make training the intervention. Listen in to learn how you can get really strong, build muscle and become an even better athlete while feeling your best. What You'll Learn in this Episode:  [04:00] Dean's Background [09:30] The never-ending pursuit of training [11:15] The transition from ignorant and dumb weight sessions to focused movement quality training and how to keep it fun [20:00] The badass psychological factor in sports, and turning off the switch [30:30] Specifics on Dean's journey after powerlifting to fix himself [40:00] Taking what you need from others in the industry and remaining yourself [47:45] Dean's programming for clients and interventions for injury prevention [01:10:35] Dean's Resources Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Dean Guedo here: https://www.instagram.com/walk.more.king/ (https://www.instagram.com/walk.more.king/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

With Rebel Performance Radio having produced well over 100 episodes along with a backlog of truly extraordinary guests, it's about that time to throw it back to an episode with one of my favorite humans on the planet, Andrew Triana, the co-founder of The Performance Vibe and Allostatic Labs. Whether you're new here and missed this episode, or perhaps you've been listening in with us for some time now and could use a refresh, this is a phenomenal episode, and I guarantee this flashback will not disappoint. We kick things off getting into Andrew's background and talk about how he found the sport of Strongman and why he fell in love with it. A strong theme throughout the episode is this notion of extremes bringing balance, and our conversation definitely speaks to that. One second we'll be jamming on detailed cell physiology, and then the next we get into phenomenology and the importance of subjective experience. Topics covered include Strongman, creatine, hypoxia, phenomenology, being authentically productive, hypertrophy, protein pathways, and all sorts of other goodies. If you're an athlete or coach looking to up your game, then this episode is definitely for you. There's no chance you don't walk away with at least one way to upgrade your tactics, models, and thought processes. What You'll Learn in this Episode: [03:00] How Andy found Strongman [15:30] Why Andy started Allostatic Labs [19:00] Thinking about Creatine based adaptations [22:30] Phenomenology [26:30] The importance of subjective questionnaires  [30:00] Using extremes to bring balance [31:00] Hypoxia [38:30] Hypertrophy pillars and protocols [45:00] Metabolic stress vs. mechanical tension [58:00] Things we can learn from Strongman that will help improve our athletes [01:02:30] What are some of the biggest shifts in Andy's thought processes over the past 1-2 years Links: Explore The Performance Vibe here: https://www.theperformancevibe.com/ (https://www.theperformancevibe.com/) Explore Allostatic Labs here: https://www.allostaticlabs.com/ (https://www.allostaticlabs.com/) Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Andrew Triana here: https://www.instagram.com/theandyvibe/ (https://www.instagram.com/theandyvibe/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 6-week trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Joining me on the show this week is the great and powerful Dr. Pat Davidson, the man who does it all; he's an exercise physiologist, a strength and conditioning coach, an author, a consultant, and a traveling lecturer. Pat was also my very first guest on the podcast, so there's definitely a lot for us to live up to on this episode. A large portion of our conversation centers around athletic development, high velocity activity and sprinting because that's generally what people find themselves missing years after their “playing days end”.  If you were an athlete in high school, college or maybe even professionally, I guarantee sprinting played a major role in your everyday training. And, sadly, sprinting isn't typically something easy to get back once you've lost it. Listen in to learn the importance of high velocity activities and how you can ramp up and build sprinting back into your training so you can become an athletic weapon  What You'll Learn in this Episode:  [02:45] Intro to Dr. Pat Davidson [08:54] Why you should be patient in the process of transitioning back into sprinting [21:00] The importance of sprint preparation [22:16] What a sprinting ramp up period actually looks like for Pat [24:53] A big factor to be considered when it comes to sprinting volume [27:49] The value of a rotational med ball throw for evaluation purposes [38:41] Understanding the appreciation for an athlete compared to a smaller athlete [41:29] Why athleticism at the highest levels almost always comes down to velocity [54:28] The importance of having numbers to chase [55:14] Why timing is so critical [01:03:52] Where to find Pat Davidson Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Dr. Pat Davidson here: https://www.instagram.com/dr.patdavidson/ (https://www.instagram.com/dr.patdavidson/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Check out what Pat offers here: https://linktr.ee/dr.patdavidson (https://linktr.ee/dr.patdavidson) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your FREE 6-week trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your FREE 6-week trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Do you ever feel crunched for time at the gym? Well, that was a trick question because we all have busy lives, (unless you are a poor college student or retired), and it's important to grasp the key variables that go into creating a successful path that you can follow and, more importantly, stay consistent on. So, who better to bring on the show than the great and powerful (and extremely busy), Don Saladino. I was really excited to pick Don's brain because his experience is genuinely some of the best in the industry. From training super stars into superhero roles, high-level athletes, and everything in between, Don brings a ton of under the bar training expertise to the table.  A big piece of our discussion revolves around maximizing your time in the gym for better results, so listen in to learn what it is you need to be focusing on and controlling day in and day out so you can experience maximal results in record time. What You'll Learn in this Episode:  [06:02] Training actors compared to training everyday athletes  [07:57] What tends to happen when coaches come in with a mindful approach and high level of execution [12:09] The “must be nice” mentality  [15:09] Becoming more methodical with your calorie intake [17:48] One of the biggest values of having a coach [19:23] Knowing when something is and isn't working [22:18] The “entertainment effect approach” [26:00] Our responsibility to weed out the BS in the industry [30:14] The importance of adapting as a coach [33:29] Understanding fitness is a necessity, not a luxury Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Don Saladino here: https://www.instagram.com/donsaladino/ (https://www.instagram.com/donsaladino/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Check out Don's website here: https://donsaladino.com/ (https://donsaladino.com/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your FREE 6-week trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your FREE 6-Week Trial Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Here at Rebel, becoming more powerful is an outcome the majority of our athletes are chasing. This is why I wanted to bring on Rebel Coach Keiran Halton to sit down and discuss what may be the best power development exercise of all time, the trap bar jump.  Our discussion is centered around where the trap bar jump best fits in your program, what an appropriate weight selection would be for your goals, how many sets and reps you should be doing, and how often it should be incorporated in a training week. Listen in for a quick step-by-step guide on how to apply the trap bar jump effectively in your training program. What You'll Learn in this Episode:   [04:22] Knowing what things in the weight room correlate to on-mound velocity [05:47] Using the trap bar jump as a power exercise primer [07:10] How often a trap bar jump should be programmed in a training week [09:18] Transitioning the trap bar jump from single reps to continuous reps  [13:10] Why repeatability isn't a huge focus when it comes to trap bar jumps [16:40] Protocol to follow for a loading perspective Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your FREE 6-week trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your FREE 6-Week Trial Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Building yourself up physically (packing on muscle, getting stronger, becoming faster and more powerful, etc.) is a concept you'll hear us preach about at Rebel quite a bit. The type of strength we aren't coaching on a typical day is the strength that you can't physically see – the spiritual strength that exists on the inside. This is why I wanted to have Michael Cazayoux on the podcast to unpack his health and fitness journey because he brings a ton of important information to the table that I think goes unnoticed in our industry. From winning multiple team titles at the CrossFit Games, to working as a strength and conditioning coach for LSU, to co-owning a fitness company, Brute Strength, to running Working Against Gravity with his wife, to now running Soul Searching Adventures where he takes groups of men out on epic outdoor adventures to do deep introspective work together... All to say, Michael's lived and learned a lot.  The meat and potatoes of our conversation are surrounding fitness, health, and strength and how the three have evolved with him over time. We've all have had moments of reflection where we feel lost when transitioning from one phase of life to another, especially when our health and wellness are involved. Listen in to hear Michael unpack what it means to have an identity shift, what that actually looks like for a former athlete, and exercises you can do to become more intentional and gain insight for yourself. What You'll Learn in this Episode: [08:07] The story behind how Michael got started with Soul Searching Adventures [09:22] How Michael thinks about health and fitness today compared to earlier days as a strength and conditioning coach and while competing in CrossFit [12:27] The identify shift you experience when you stop being a high-level, competitive athlete [13:21] The new values Michael has on fitness [17:48] Being self aware enough when your goals and priorities have shifted from one phase to the next [19:27] What it means to transcend something [20:36] The ability to get out and express yourself in nature [22:31] Using physical challenges to gain insight in other areas of life [23:41] Two challenges for a former athlete in a reflective space [25:37] Exercises to become more intentional and feel more comfortable in reflection [31:24] Michael's main goal to deliver in his Soul Searching Adventures Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Michael Cazayoux here: https://www.instagram.com/michaelcazayoux/ (https://www.instagram.com/michaelcazayoux/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Check out Michael's podcast here: https://apple.co/3tI0a42 (https://apple.co/3tI0a42) Subscribe to Michael's newsletter here: https://mcaz.substack.com/ (https://mcaz.substack.com/) Check out Soul Searching Adventures here: https://soulsearchingadventures.com (https://soulsearchingadventures.com) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your FREE 6-week trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free)...

The majority of our athletes we coach have had success in the past building strength, packing on muscle, or improving their power and endurance; however, putting it all together at the same time (while staying pain-free) never felt attainable. Today's guest, long-time Rebel client, and strength and conditioning coach at Melbourne Strength Culture down in Australia, Jamie Bouziotis (boo-zee-oh-tis), is a testament to the above. Jamie has been training with us for around two years and is bigger, faster, stronger, and better conditioned than ever before. But it hasn't always been that way... Coming from a fighting background, Jamie had numerous injuries and pain holding back his training and felt like he was stuck going through the motions. I wanted to have Jamie on the show this week because I think that's a story a lot of folks (maybe even you) can relate to... AND I want to show you how we helped him not only get back on track but be better than ever before using tools and strategies like rapid results and feedback, the gamification process, autoregulation, and pinpointing exercise selection. Listen in to discover the steps we took to help Jamie unlock total package strength, physique, and athleticism so you can implement it in your own training.  What You'll Learn in this Episode: [05:46] Jamie's training prior to coming on board with Rebel [06:25] The challenges involved in transitioning from fighting to lifting [09:54] Finding short-term purpose in a long-term process [11:42] Understanding the type of programming enhanced athletes need [14:13] The gamification process of programming [17:20] Benefits of an autoregulation protocol [19:07] The big rocks that separate Rebel's process from others [23:24] Exercise execution and the influence of position [26:38] Why good programming is all through the lens of fatigue management [28:33] The handful of variables for programming a big movement [34:10] Where to find Jamie Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Jamie on IG here: https://www.instagram.com/jamiebouz/?hl=en (https://www.instagram.com/jamiebouz/?hl=en) Check out Melbourne Strength Culture's website here: https://bit.ly/3uccusC (https://bit.ly/3uccusC) Follow Melbourne Strength Culture on IG here: https://bit.ly/3L3ZRql (https://bit.ly/3L3ZRql) Check out Melbourne Strength Culture's podcast here: https://bit.ly/3wjGC80 (https://bit.ly/3wjGC80) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak...

Knees are a tricky subject, especially when dealing with pain. We tend to look at the knee joint entirely wrong, which results in the knee being completely mismanaged. A lot of the time, people are so quick to blame the knee, but in almost all cases, it's not the knee's fault. Joining me on the show this week is David Grey. I wanted to have David on the podcast again to break down knee pain and determine what some of the underlying drivers are (usually the hip, foot, and/or ankle). It's important for us to start looking upstream or downstream of the knee because the majority of pain tends to sneak in through the muscles above and below the joint. Listen in as David unpack the big rocks of knee health and performance so you can stay pain-free and perform at your best. What You'll Learn in this Episode: [03:50] Intro to David Grey [06:45] The gap that was missing in pain-free training [08:15] Commonalities in those seeking help for knee-pain [09:01] Key things David looks for when assessing someone's pain [13:10] Common rocks missing with respect to the knee [15:46] Why most people with knee pain aren't doing single leg work [21:34] The inability to contract efficiently [24:39] Ways to build buy-in with breathing drills [25:24] The second quickest way to assess knee pain [27:14] Knee issues and the struggle to get the shin to travel forward and backwards in space [28:45] How little movement most people have in their shins [30:58] The purpose behind basic, non-sexy exercises [31:53] Why you need exposure to single leg work [36:44] Where and when you need extension to take place [38:05] Understanding muscle activity and the importance of relaxing [45:28] Where to find David Grey Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow David Grey on IG here: https://www.instagram.com/davidgreyrehab/ (https://www.instagram.com/davidgreyrehab/) Check out David's website here: https://davidgreyrehab.com/links/ (https://davidgreyrehab.com/links/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Joining me on the show this week is the one and only, Dr. Jordan Shallow, also known as, the Muscle Doc. Jordan and I first connected back when we ran the online Human Performance Summit back in 2020, so this is a conversation long overdue. We hit on a handful of different topics, but the real meat and potatoes of the episode is our conversation surrounding powerlifting and hypertrophy training, and how the two feed off of each other nicely over the course of a periodized training plan. We then do a deep dive into the quirky elements of human nature and how each have an impact on the training process. If you're interested in learning how to build strength and put on muscle (while staying pain-free), this episode is for you.  What You'll Learn in this Episode: [00:53] Intro to Jordan Shallow [02:09] Where Jordan's love for strength and conditioning and The Iron Games started [06:35] The glory days of T-Nation [09:43] Big rocks Jordan has carried with him in regard to how he approaches hypertrophy training [10:29] The importance behind having respect for fatigue and load management [13:00] When application meets theory in hypertrophy training [19:27] The need for people to believe in something [24:38] Social media and its effect on one's attention span [28:16] Understanding your audience within the different social media platforms [30:22] How to manage the two worlds of bodybuilding and powerlifting [35:01] Why some people experience the inability to get stronger [36:50] The part of bodybuilding that often gets missed [38:21] Why you need the requisite work capacity so you can train at the volumes you want to train at [43:00] The things you did when you were in your teens and their effect on you today [47:22] Understanding the harder you cling to the science, the less personable you become [49:16] Where to find Jordan Shallow Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Jordan Shallow here: https://www.instagram.com/the_muscle_doc/ (https://www.instagram.com/the_muscle_doc/) Check out Jordan's website here: https://themuscledoc.com/ (https://themuscledoc.com/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work directly with me and my team to fast track your strength, physique, and performance gainz? Then go here to claim your 90-day no-risk trial: https://www.rebel-performance.com/ (Click here.)

On the show this week, myself and really good friend of mine, Bryce Astill, break down the ins and outs of ultramarathons and the psychology behind setting goals for yourself and truly finding your limits. Around five to eight years ago, you and I might have looked at an ultramarathon as absolutely bonkers. The idea of people actually running 100-to-250-mile races sounded insane. Well, fast-forward to today, and ultras are way more common than you might think. In fact, Bryce has completed numerous 100 to 200+ mile races at this point.  In the episode, Bryce and I unpack the human experience and the physical and mental limits that come with ultra running, the empowering reflection of hitting a dark wall and finding the capacity to come out the other side, strategies and tactics for approaching the unique challenges you're faced with when running and completing an ultra and understanding the preparation that goes into this type of race. This is a topic I've always been really curious to learn about, and hearing Bryce share his experience genuinely made this recording one of my favorites. What You'll Learn in this Episode: [04:48] Background of Bryce Astill and how he got started running ultramarathons [12:58] Why curiosity was a huge driver for Bryce to start running [15:06] The empowering feeling of crossing the threshold of the unknown [16:25] Understanding the physical and mental limits that come with running ultramarathons [18:51] Why it doesn't typically work out for the primarily ego-based runner [20:39] The powerful reflection you feel when you hit a dark wall and find the capacity to come out of it [21:28] Relying on something beyond the human body and mind in the midst of these races [23:28] Understanding the actual time it takes to complete a race [25:46] Strategies and tactics for approaching the unique challenges that come with running and completing a race [30:12] The psychological test of the aid station [34:24] How to manage sleep as an ultra-marathoner [37:36] The discovery of figuring out what works for you [39:58] What the preparation leading up to an ultramarathon looks like Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Astill here: https://www.instagram.com/bryceastill/ (https://www.instagram.com/bryceastill/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work directly with me and my team to fast track your strength, physique, and performance gainz? Then go here to claim your 90-day no-risk trial:...

We're all aware of the internet carrying a plethora of polarized and poorly addressed topics, feet and shoes being one of them. One camp is shouting, “Be barefoot and a minimalist!” The other camp is screaming, “Wear your shoes for support!” And quite frankly, both sides stand their ground (pun intended) and have good points to be made. This is why I wanted to bring on Coach Lance Goyke to sit down and have a well-rounded conversation surrounding your feet and what types of shoes you should be wearing because I can promise you your answer(s) will be context dependent. A few points we unpack are the foot and ankle joint and why it's the most complex joint in your body, different types of shoes and which may be best for you and your goals, and specific circumstances for when it's appropriate to be barefoot and when supported shoes might be more beneficial. Listen in as Lance and I lay out a handful of strategies to help with the strength and awareness of your feet and ways you can utilize them in your lifting. What You'll Learn in this Episode: [05:59] Why the foot is the most complex joint in the body [10:15] The importance having 80 degrees of toe extension for maintaining mobility [15:06] Some of the most common places where things start to go wrong at the foot with relation to gait [17:11] Compression and how it can limit your mobility [18:01] How the joint position affects the way the joint works [19:03] Footwear's purpose when talking about walking [21:22] Why you don't want the middle of your foot to bend  [22:39] Going through gait when in supination [24:28] Why running barefoot could be beneficial in certain circumstances [26:41] Potential consequences for those who are never barefoot [30:55] Specific circumstances you should get barefoot versus having support [33:17] An exercise to help with the strength and awareness of your feet [35:10] What's getting in the way and limiting dorsiflexion in most people [37:49] Specific exercises to utilize for improving dorsiflexion [39:47] Special cases for those outside of the bell curve Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Check out the bear walk video here: https://www.youtube.com/watch?v=WJYlPBhWY5s Subscribe to Lance here: https://www.youtube.com/c/LanceGoyke (https://www.youtube.com/c/LanceGoyke ) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work directly with me and my team to...

Joining me on the show this week is Rebel Coach Ryan L'Ecuyer. Here at Rebel, we train many athletes as well as powerlifters, and something that we've been noticing in conversations surrounding the big three lifts is that people are not executing them appropriately based on their outcome goal. Powerlifters are being told to squat, bench, and deadlift more like athletes. Athletes are being told to squat, bench, and deadlift more like powerlifters. Both of these are failing propositions. Each population should set up and execute the big 3 lifts in a specific way because the outcome being chased is frankly very different. Listen in as Coach Ryan L'Ecuyer and I sit down and discuss the key differences in how to set up and execute the squat, bench, and deadlift as a powerlifter or an athlete (spoiler alert: if you're a human, you're an athlete). What You'll Learn in this Episode: [08:50] Big rocks for setting up a squat as a powerlifter [09:49] The key difference between squatting as an athlete and squatting as a powerlifter [11:00] Low bar setup cueing and coaching tips [16:40] Why it's easier to handle more weight under eccentric load than concentric [20:30] The distinction of an athlete squat and understanding what triplanar control is [21:29] Why the low bar squat isn't great for repeated exposure [23:50] The importance of having some level of variability in your squat [25:55] Understanding the different types of stances for an athletic squat and a powerlifting squat [28:25] The difference between a powerlifting bench press and an athletic bench press [34:12] The similarity between the two lifts of needing to be set before the load gets into your hands [37:20] Understanding the idea of retraction when rowing the weight down and protraction when driving the weight up [39:01] The difference in position when feet are on the bench and when feet on bumper plates [42:40] Why extension is only a problem when you can't get out of it [44:28] Deadlift exercise selection for a powerlifter and an athlete Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ryan L'Ecuyer on IG here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work directly with me and my team to fast track your strength, physique, and performance gainz? Then go here to claim your 90-day no-risk trial: https://www.rebel-performance.com/ (Click here.)

Let's be honest - leaning out and losing weight OR bulking up and gaining weight are real challenges...and often, the biggest hurdle is nutrition. This is why I wanted to bring on the man, the myth, the legend himself, Stan Efferding, so he can break down his vertical diet and share what it is, how it works, why he made it, and some of the common pitfalls. The two of us dive into the essentials for building a sufficient micronutrient base and what you may be sacrificing when you eliminate certain food groups. We then unpack food allergies and tolerances and the importance in making recommendations based on the individual, not the population. The conversation is steered to the many challenges for getting in enough protein in your diet (eating out at restaurants being a huge factor) and ways to overcome these obstacles. There are countless dangers behind dirty bulking and over-restricting diets, so listen in as Stan unpacks his simple, yet elegant, vertical diet that can be suitable for those wanting to lose weight, those wanting to gain weight, and everything in between.  What You'll Learn in this Episode: [00:47] Intro to Stan Efferding [02:31] What kicked off Stan's interest in this weight loss, muscle gain and cardio metabolic health world [05:04] The insanity behind dirty bulking and over-restricting diets [05:44] The simple and elegant plan behind the vertical diet [08:27] Essentials for building a sufficient micronutrient base [13:10] What you are sacrificing when you eliminate essential food groups  [16:50] Stan's biggest lessons learned utilizing the vertical diet [17:52] The recommended amount of protein you should be getting in your diet [21:16] Why it's harder to build and retain muscle in a calorie deficit  [21:48] An explanation for why the low-FODMAP diet is one of the most studied and prescribed diets [32:03] Why vegetable oils were introduced in diets [34:11] Making recommendations based on the individual and not across the population [36:53] Strategies for maintaining your blood sugar levels [43:25] The struggle with getting in enough protein, especially when eating out [50:45] Where to find Stan Efferding Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Stan Efferding on IG here: https://www.instagram.com/stanefferding/ (https://www.instagram.com/stanefferding/) Check out Stan's website and vertical diet here: https://stanefferding.com/ (https://stanefferding.com/) Take a look at Stan's YouTube channel here: https://www.youtube.com/user/stanefferding?app=desktop (https://www.youtube.com/user/stanefferding?app=desktop) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work directly with me and my...

Do you sometimes feel rushed trying to get in the gym and get your workout in? Joining me on the show this week is Rebel Coach Keiran Halton. Something we've noticed over the last quarter with a handful of our current athletes and new onboards is that life inevitably happens, and training schedules might need to be condensed. Priorities shift, and maybe you don't have the time to get in the gym for 60-75 minutes anymore. This DOES NOT mean you can't still see amazing results, even if you're spending a little less time training. Keiran and I unpack building gradual habit changes in your training, the density protocol, getting rid of the fluff in your programming, and the problem with worrying about short, acute progress. Listen in to this week's episode as Coach Keiran and I lay out the different tactics and strategies we use with our clients who want to build muscle, get stronger and become more athletic, while on a time budget. What You'll Learn in this Episode: [04:27] Discovering the point in your life where your priorities start to shift [06:10] Being honest with yourself in knowing how much time you realistically have to train versus how much time you want to train  [09:05] Building gradual habit changes instead of going full speed ahead [10:12] Why you should always put yourself in a position where you're looking to add more instead of needing to cut out [11:45] Issues that arise when always worrying about the short, acute progress [12:47] Popular programming tactics and strategies we use for busy professionals here at Rebel [15:01] The rock, pebble, sand analogy [16:44] Why we like to use a density protocol in our programming [19:05] What the set and rep scheme looks like in a density protocol [22:10] The importance of always having a number to beat [26:47] Getting rid of the fluff in your workouts [28:15] Condensing your stress input signal Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Keiran Halton on IG here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work directly with me and my team to fast track your strength, physique, and performance gainz? Then go here to claim your 90-day no-risk trial: https://www.rebel-performance.com/ (Click here.)

Joining me on the show this week is Steve Tripp, Owner of The Top Strength Project in Providence, Rhode Island. Steve is an amazing strength athlete and coach who brings all kinds of expertise to the table, so anytime I get the chance to sit down and pick his brain, I take it. The two of us unpack the big rocks of your training and what the majority should be focused around. We dive into why using tools other than the straight bar may make more sense for you and your goals. We then steer the conversation to the role rest and recovery plays in Steve's training and the tactics and strategies he uses for the best results. Steve puts in the work every single day, and his results speak for themselves (e.g. his 850 lb deadlift). Steve's someone I have the utmost respect for in our industry, so listen in as he shares his go-to fitness tips that you can take and utilize in your own training. What You'll Learn in this Episode: [04:39] Who is Steve Tripp [07:54] Big core rocks that will help you get stronger and put on muscle [09:01] A common misconception for incorporating the big compound movements in your training when you're “old” [10:30] The importance of understanding what variations are right for you [13:34] The benefit to offering yourself a different stimulus in your training [14:06] The issue with being married to one specific lift [15:32] Why the most important piece of your training success is optimal output [16:25] Mental overload and its negative effect on reaching your goals [21:20] Staying open-minded to different tools to use in order to reach the results you want [26:25] Why you should build a generalized base as large as you can [29:06] The reasoning behind Steve's shift to implementing the safety bar squat [30:35] Developing capacity and competency in a stacked position [34:00] Understanding which tools and implements create higher quality work over others [37:50] The role rest and recovery plays in Steve's training [43:47] The importance of executing small day to day tasks instead of focusing on the end goal [45:41] Where to find Steve Tripp Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Steve Tripp on IG here: https://www.instagram.com/strippcam/ (https://www.instagram.com/strippcam/) Follow The Top Strength Project on IG here: https://www.instagram.com/thetopstrengthproject/ (https://www.instagram.com/thetopstrengthproject/) Check out Brick Shit House in our program shop here: https://bit.ly/3GWDD83 (https://bit.ly/3GWDD83) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work

What were your biggest wins in 2021? This week myself, Ryan Patrick, Ryan L'Ecuyer, and Lance Goyke sit down to talk about our biggest training takeaways from 2021. It's always interesting to look back on the previous year to see what worked, what didn't work, what needed improvement, what needs to be implemented, AND what needs to be eliminated. The main theme of this episode is to unpack the big rocks that have stayed consistent in our growth at Rebel and to share what newer ideas and tools we will be adding to our toolbox (that we think you should, also) in 2022. The three of us unpack all things improving your metabolic health, why daily movement is so important, being open to different training methodologies, the distinction between cognitive stress and physical stress, and much more. Listen is as we discuss our biggest winners in the industry, our biggest losers in the industry and our top lessons learned.  What You'll Learn in this Episode: [07:34] The decentralization of knowledge and decision making and the importance of diving into the information yourself [11:05] The obvious way to improve your metabolic health [15:13] Why daily movement is so important [17:35] The distinction between cognitive stress and physical stress [19:30] Bed rest studies and the alarming results for changes in our physiology [21:32] Why low intensity cardio has a huge impact on your training [24:54] Why those who have the best fitness outcomes are those who give their all to the experience [29:36] Being open to other training methodologies [34:53] The difference between good, useful data and just noise [39:52] Why your intuition and judgement for how you feel is more meaningful than the piece of technology you're wearing [49:26] Knowing you can do anything but not everything in your training [51:44] Coming to the realization that sprinting and straight bar deadlifts do not play well together [53:42] Understanding that the simpler and more consistent you are, the better your outcomes will be Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Lance Goyke on IG here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Follow Ryan Patrick on IG here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow Ryan L'Ecuyer on IG here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your 90-day risk-free trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Join the RP Athlete Lounge It's our new Facebook group where we show working professionals how to level up their strength, physique, and athleticism. - https://www.facebook.com/groups/rebelperformanceathletelounge (Click here.) 3. Claim your 90-day risk-free trial to work with me and my team privately. Want to work directly with me and my team to fast track your strength, physique, and performance gainz? Then go here to claim your 90-day no-risk trial: https://www.rebel-performance.com/ (Click here.)

Have you ever had a hard time finding your home in the weight room? Joining me on the show this week is Rebel client and former lacrosse athlete, Jennie Bunce. Lacrosse is the sport that stuck for Jennie, and once she graduated college, she felt lost in terms of her fitness and training. She dabbled in powerlifting, marathon running, and CrossFit, but none of them fit the bill. She felt trapped in this never-ending cycle of dissatisfaction. Jennie was in pain; she wasn't seeing the results she wanted for the amount of work she was putting in, so she knew something needed to change. That's when she was introduced to Rebel Performance. Jennie and I talk all things training progressions, high versus low conditioning, exercise selection, fitness obstacles, and training splits. Since joining Rebel a year ago, Jennie has made an insane amount of progress (e.g. adding 20+ pounds to her squat, bench and deadlift every 8 weeks) AND she's absolutely crushing in her endurance and athleticism (all pain-free). Listen in as Jennie and I unpack the big rocks we implemented in her training and what it actually looks like, so that you can take these tools and utilize them in your own training.  What You'll Learn in this Episode: [04:25] Intro to Jennie Bunce [06:35] Jennie's struggles and frustration before joining Rebel [08:06] Jennie's progress prior to joining Rebel compared to her progress after being with Rebel for 1 year. [09:26] Trap bar and front squat progressions for Jennie [10:33] Rebel's training plans versus other training plans [11:34] Big rocks that stand out for how Rebel organizes training plans [14:30] The training circle of death [18:10] Valuable exercises Jennie wouldn't typically have in her programming [21:00] The importance of following your low conditioning and high conditioning days  [24:05] Jennie's running pace improvements  [25:25] The obstacles Jennie faced when we first introduced low conditioning days to her training [26:57] Appropriate steps to take to experience results like Jennie [31:33] Parting words and advice from Jennie Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Jennie Bunce on IG here: https://www.instagram.com/jenniebfit365/ (https://www.instagram.com/jenniebfit365/) Check out our episode, "How to Choose the Right Weekly Training Split for Your Goals" here: https://bit.ly/3fba1Y0 (https://bit.ly/3fba1Y0) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

As we wrap up the holiday season and close out our flashback series, we're turning it all the way back to December of 2019 when we recorded with the great and powerful Steve Tripp, owner of The Top Strength Project in Providence, Rhode Island. Steve brings TONS of under the bar experience and coaching hours to the table, and on top of that, he's one of the most impressive strength athletes you're ever going to find. The two of us unpack training methodologies, how to approach accessory work, the need to train your weaknesses, and the importance of falling in love with the process.  Besides actionable, nuts and bolts training advice, Steve and I also dive into mindset and how important it is to not let your ego get in your way. In particular, if you are a big fish in a small pond, then it's time for a change. If you are the strongest person in the room, or the smartest person in the room, then you are in the wrong room. This episode is one of my favorites I've ever recorded because it's ruthlessly practical, efficient and to the point regarding what you need to do to get stronger in the gym. What You'll Learn in This Episode:  [04:00] Steve's entry into competitive strength sports [07:25] The Top Strength Project  [10:00] Appreciating the overlap in different strength sports [12:00] Training at HIGH volumes [17:00] Books smarts and under the bar experience [22:30] What does training look like for Steve Tripp  [27:30] Training your weaknesses [32:00] Accessory work, strength biases, and size biases  [36:00] Steve's go-to accessory moves to bring up the big 4 [46:00] Using strength standards to objectively determine your weak points [51:30] RPE scales [56:00] To get optimal results it's 100% everything Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Steve Tripp on IG here: https://www.instagram.com/strippcam/ (https://www.instagram.com/strippcam/) Follow The Top Strength Project on IG here: https://www.instagram.com/thetopstrengthproject/ (https://www.instagram.com/thetopstrengthproject/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Continuing our flashback series, joining me on the show this week is Dr. Zac Cupples, rap battle and PT extraordinaire. Zac and I dive into all things learning, movement, the squat, inhaled and exhaled skeletons, the foot, the ankle, and why these matter for how you program for your clients. Zac initially found his way into Strength & Conditioning after trying to improve his Track & Field performance, which eventually led him to become a Physical Therapist.  He's spent time as an outpatient PT, traveling PT, and PT for the Memphis Grizzlies, and currently tours the country teaching his https://zaccupples.com/seminars/ (Human Matrix) workshop.  Zac is currently the Lead PT and Director of Education at Elevate Sports Performance in Las Vegas, Nevada. As a fellow continuing education junkie, Zac and I kick things off diving down the learning rabbit hole.  We discuss Zac's “on-demand” approach to choosing what he's going to study next, the power of teaching, how to go about improving your retention processes, the importance of context and environment, and the need to balance consumption with times of thought and reflection. Next, we talk about all things squatting vs. hinging.  How to decide whether your client should focus more on squatting vs. hinging, how to decide on the specific squat or hinge variation that should be in your client's program, and how inhaled skeletons, exhaled skeletons, and the heel wedge tie into the big picture. For example, we discuss how a simple hip flexion test can tell you to focus more on squatting, and why you'd load someone differently if they have limited shoulder extension vs. shoulder flexion. All in all, this episode provides some much-needed clarity on these biomechanics and movement-based principles. What You'll Learn in This Episode:  [04:00] Zac's Background [9:00] Zac's generalist approach and all things learning [21:45] Zac's learning process [27:45] The squat [39:00] The current rap battle landscape, in case you aren't up to date [40:45] Inhaled vs exhaled skeletons and genetics [53:20] The heel wedge [1:00:00] Knee shear forces [01:05:00] Zac's seminar and resources Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Zac Cupples on IG here: https://www.instagram.com/zaccupples/ (https://www.instagram.com/zaccupples/) Check out Zac Cupples website here: www.ZacCupples.com Check out Human Matrix here: https://zaccupples.com/human-matrix/ (https://zaccupples.com/human-matrix/) Claim your first month of training for $1 until December 31, 2021, here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all...

As we're in the midst of the holiday season where nostalgia is running rampant , we thought we'd do a little throwback to one of our very first episodes we recorded for Rebel Performance Radio. Joining me in this flashback episode is Rebel coach Ryan L'Ecuyer. Ryan and I talk all things hypertrophy and how to get more bigger. Right off the bat, Ryan and I get into his background and early love for training and come to realize he owes everything to Billy Blanks' nipple shirts and Taibo. Also, it's a crime that he didn't see The Predator until age 26, but we can't change the past. Aside from nipple shirts and The Predator, Ryan and I spend our time diving into any and all things hypertrophy. We talk mechanical tension, metabolic stress, competing in both powerlifting and bodybuilding, periodization schemes, and of course, the pump. The episode is chock-full of actionable takeaways and things you can begin implementing to design and run better hypertrophy protocols. So, if you find yourself wearing skinny jeans or medium T-shirts to give the appearance of being jacked, then stick around because we'll tell you how to actually build real muscle. What You'll Learn in This Episode:  [14:00] Competing in both powerlifting and bodybuilding [23:00] Finding pockets of opportunity for lifters [25:00] The drivers of hypertrophy [26:00] Metabolic stress [29:00] Blood flow restriction [37:00] Mechanical tension [50:00] The mind-body connection  [57:00] Dealing with the diminishing returns of training [75:00] The power of frequency Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ryan L'Ecuyer on IG here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Claim your first month of training for $1 until December 31, 2021, here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

On the show this week, Ryan L'Ecuyer and I sit down with freshly minted IFBB pro Ethan Grossman. Ethan is the Co-Founder of Strength Score, a fitness software company, and a strength trainer at Hype Gym in New York City. Our intent for today's episode was to sit down and unpack the nuts and bolts of hypertrophy training and advanced muscle building tactics and strategies. However, we instead do a deep dive into the principles and strategies that positioned Ethan to be successful in his training, which allowed him to receive his IFBB pro card.  We first dive into the episode by giving a little background behind the sport of bodybuilding. Ethan then shares in detail his weight when he graduated college versus his precut weight for the show versus when he actually walked on stage. He gives context behind the pro bodybuilder spectrum regarding how a he/she looks on stage compared to how he/she looks at the peak of his/her raw season. We dive into the importance of weeding out any unproductive behaviors and accepting that there is going to be some form of discomfort in reaching your goals and being successful; it all comes down to choosing what you do with your time and eliminating distractions. Listen in as Ethan, Ryan and I unpack the strategies, habits, and principles you need to have in place to maximize your muscle and performance both in and out of the gym. What You'll Learn in This Episode:  [03:55] Intro to Ethan Grossman [06:04] Background behind the sport of bodybuilding [09:56] Ethan's weight when he graduated college versus his precut for the show versus when he walked on stage [31:23] The spectrum for how a pro bodybuilder may look on stage versus how they look at the peak of their raw season [39:25] Success and understanding there's going to be some level of discomfort [47:46] Weeding out unproductive behaviors [49:32] Choosing what to do with your time and eliminating distractions [57:20] Thought process behind potential superpowers [01:01:54] Your internal chemistry and ability to deal with stressors [01:11:43] The rock, pebble, sand analogy [01:12:20] Understanding where you're getting your information Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Hype Gym on IG here: https://www.instagram.com/hypegym/?hl=en (https://www.instagram.com/hypegym/?hl=en) Check Hype Gym here: https://www.hypegym.com/ (https://www.hypegym.com/) Claim your first month of training for $1 until December 31, 2021, here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if...

Is stretching optimal? I haven't been a huge fan of stretching for a long time. I think it makes sense in very particular use cases, but I believe there are better alternatives to improve movement. This is why I wanted to bring on my good friend and fellow Rebel Performance coach, Lance Goyke, to help answer a question we are both quite passionate about – is stretching dead?  We start the episode off by sharing why we have such strong opinions on this topic. As a former athlete, I was always told to stretch when I was feeling “tight”; however, it never made a difference. And sure enough, as soon as I stopped stretching and we stopped stretching our clients, injuries subsided, movement got better, and we alleviated more problems overall. Lance and I unpack specific cases where we believe stretching does make sense, particularly when you are trying to reclaim your range of motion. We then do a deep dive into other approaches we can use to create meaningful movement change through exercise selection and periodization. Listen in as Lance and I lay out different tactics strategies that we use instead of stretching to improve joint range of motion. What You'll Learn in This Episode:  [05:38] Background on stretching [09:16] The main goal of stretching [12:20] What's happening when your muscles feel “tight” [15:02] The problem with the sleeper stretch [16:20] Negative effects of stretching tight muscles [23:00] Optimal coverage of a joint [24:41] Where stretching makes sense [29:58] Posterior hip capsule stretching [33:01] Improving movement and range of motion through exercise selection and periodization [39:15] The need for dissociation of various joints in your body Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Lance Goyke on IG here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Check Lance Goyke's website here: https://lancegoyke.com/ (https://lancegoyke.com/) Claim your first month of training for $1 until December 31, 2021, here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf)  PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Do you want to level up your training? On the show this week, I'm really excited to have Ben Eisenmenger, an incredibly well-rounded strength athlete, good friend, fellow coach, and on and off client of Rebel Performance. Ben is 230 pounds and just won Kentucky's Strongest Man where he pulled a 700+ lb deadlift. Not to mention he's pushing a sub-6-minute mile while maintaining those numbers. I wanted to have him on the show to talk about some key strategies and tactics he uses in his training to help him become the well-rounded, robust athlete he is. Ben and I hit on a ton of actionable tips and takeaways you can implement in your own training: the role conditioning plays, utilizing kettlebells and medicine balls, and, of course ways to improve your deadlift so you can hit record numbers. We also unpack the importance of sticking to the basics and filling up your training buckets. Listen in to hear how you can level up your attribute bars across the board so you can become the total package athlete. What You'll Learn in This Episode:  [04:35] Intro to Ben Eisenmenger [06:15] Strongman weight classes [07:50] Types of loads being moved at a bodyweight of 230 lbs [13:44] Benefits to building a slow aerobic base [14:40] The importance of implementing and prioritizing your conditioning [16:13] Contributions to Ben's success as a strength athlete [18:02] Sticking to the basics [19:22] The brick-by-brick analogy [21:44] How to use kettlebells in your training [25:16] Kettlebell routine for off season work [26:34] Building a better squat pattern [29:17] Powerful contributors to building Ben's deadlift [31:38] Utilizing the high trap bar [34:22] The importance of filling your training buckets [37:31] Where to find Ben Eisenmenger Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ Follow Ben Eisenmenger on IG here: https://www.instagram.com/bestrongky/ Follow Be Strong KY on IG here: https://www.instagram.com/bestrongky_gym/ Check out Be Strong KY here: https://www.bestrongky.com/ Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/ (go here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Would you like to crank up your endurance? Joining me on the show this week is Brian McClelland, Owner and Head Coach at BMC Performance Coaching and a client of Rebel Performance. At Rebel, we always harp on building very well-rounded, robust athletes to get them strong, jacked and well-conditioned. This is why I wanted to have Brian, an experienced triathlon coach, on to talk all things endurance training. Brian and I first dive into how you can regain your athleticism by building a good foundation for your conditioning. A lot of our clients at Rebel were either athletes in high school, college, or even professionally, and once their sport ends, a lot of times, so does their conditioning. Our people come to us because they love being in the gym getting jacked and/or strong, but they don't want to run out of breath when they walk up a flight of stairs. We unpack how often you should be training endurance and what modalities and strategies you should use (run vs. bike vs. swim vs. row). We then dive into how you can train yourself to hold a pace for an extended period of time; tracking your heart rate is going to be a great tactic in doing so. Listen in as Brian and I unpack the steps you need to follow to crank up your endurance full spectrum, whether you're a beginner or an advanced athlete. What You'll Learn in This Episode:  [03:42] Intro to Brian McClelland [09:20] The Iron Man race [12:35] Building a foundation to regain your athleticism [15:18] Other forms of conditioning [16:22] How to hold a pace for an extended period of time. [20:30] Why you should track your heart rate [24:30] Where the vast majority of your workload should be [26:42] What a training week looks like for a high-level endurance athlete [30:26] Combining cross-training and running in your training [34:02] What the total amount of mileage and volume looks like [37:36] Two big takeaways [38:02] Where to find Brian McClelland Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie on IG here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Brian McClelland on IG here: http://www.instagram.com/bmcperformance_coaching (www.instagram.com/bmcperformance_coaching) Check out BMC Performance Coaching here: http://www.bmcperformancecoaching.com (www.bmcperformancecoaching.com) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Do you hold yourself and those around you to a high standard? Joining me on the show this week are a couple of the Rebel crew, Ryan Patrick and Ryan L'Ecuyer. The three of us sit down and unpack the training camp we put on this past weekend at PeakFast Fitness and Sports Training in Erlanger, Kentucky and our big takeaways from the camp. The Rebel Performance training camps are a way for us to bring our remote community of Rebel athletes together for a fun weekend of in-person coaching, training, and getting to know each other.  It's safe to say that in-person coaching is unlike anything else. Even if you've been lifting for over a decade, everyone needs in-person coaching check-ins every three to four weeks. The nuance behind hands on coaching makes a heap of difference, and each attendee was able to take the coaching cues home with them to implement in his/her remote training. Not only was the in-person coaching amazing to witness, but also this idea of collaborating knowledge with like-minded humans was extremely beneficial. We all have so much to bring to the fitness table, and it was great to be able to share and learn with everyone. We then dive into the importance of being exceptional at the basics. It is likely you haven't exhausted this adaptation yet, so it's important to double down and really focus on continuing to crush the basic principles, slowing down, taking in the feedback presented and bringing intention back to training. We close out the episode discussing why we all need to hold ourselves to a higher standard; this is something we have at Rebel Performance. We have a tribe continually looking to push, challenge and lift each other to new heights. Listen in to hear how our training camps are kind of like pumping iron meets animal house meets Tony Stark (the mad scientist part). What You'll Learn in This Episode:  [04:15] Brief takeaways from the training camp [07:29] How valuable it is to get hands on training [11:15] Collaborating knowledge [13:25] Being exceptional at the basics [17:16] Slowing down and really taking in the feedback [21:35] Bringing intention back to training [22:00] Gym pet peeves [23:04] Embracing the suck  [23:34] Limiting your phone usage in the gym [27:46] Holding yourself to a high standard Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of...