Podcasts about Isometric

PodChatLive 233: Are isometrics all that for tendinopathy, and does football boot design influence injury risk?Contact us: getinvolved@podchatlive.comLinks from this episode:Isometric Exercises for Tendinopathies: A Systematic Literature ReviewThe Impact of Football Boot Design on Lower Limb Injury Risk: A Systematic ReviewSleep chart of biological ageing clocks in middle and late lifeWorld first lego marathon ?The newest Magpie worked next door to his teammates, but they didn't know it

Built Not Born Podcast - #192 - Steve Maxwell: Jiu-Jitsu for Life | How to Stay on the Mat Forever

We're back for Episode 178 of Pixel Gaiden! In this episode Cody and Eric catch up on the news and cover Battle Of The Systems - Boogie Wings Vs. Mystic Riders   12:10 - Quick Questions 42:32 - Patreon Song 45:02- Tea Time With Tim - Road Trip 1:02:21 - Cody's Corner 1:33:35 - News 2:35:29 - Battle Of The Systems -Boogie Wings Vs. Mystic Riders   News -    Cody – Iron Rails for Amiga  https://www.indieretronews.com/2026/05/iron-rails-railway-strategy-game-for.html#more  Eric - “Built To Extract The Best Possible Image From Your Consoles" - Pixel FX Announces The $200 'Morph 2K' Upscaler - https://www.timeextension.com/news/2026/04/built-to-extract-the-best-possible-image-from-your-consoles-pixel-fx-announces-the-usd200-morph-2k-upscaler  Tim – Zippy Race Amiga port has been completed by Dimitris Giannakis or better know as YouTuber Modern Vintage Gamer (MVG). He has been vlogging the development of the port across to the Amiga on his channel and its now complete for us to play over on his itch.io site.  https://modernvintagegamer.itch.io/zippy-race  Cody – Hyper Megatech Spectrum and C64 Handhelds https://www.hypermegatech.com/home-computer-handhelds/  Eric - Sounds Like Plaion Has Another Console In The Works Following The Neo Geo AES+ | Time Extension  https://www.timeextension.com/news/2026/04/sounds-like-plaion-has-another-console-in-the-works-following-the-neo-geo-aesplus    Tim – Atari ST platformer - Miracle Boy in Dragon Land by SamSoft. This was first released in 2024 and has just been updated. Not new but new to us. Looks like an ST game worth checking out. Although its £15 so not free to download.  (thanks to Time Extension)  https://www.youtube.com/watch?v=bPxDA9-CP_M  https://samsoft.itch.io/miracle-boy-in-dragon-land    Eric – Two new ZX Spectrum Games  Indie Retro News: SuperHair 2 Revenge of the Wizard - For the first time Super Hair goes Isometric in this new ZX Spectrum game from MicroChops  https://www.indieretronews.com/2026/05/superhair-2-revenge-of-wizard-for-first.html  https://www.indieretronews.com/2026/05/a-mouse-life-2-escape-from-science-lab.html      Cody – Revolo's all Ascii Game has a free Demo to try!  https://relevo.itch.io/battle-for-asciion  Tim – Gridlocker a new falling block puzzler for the C64 is in beta testing for all. This has a twist. Think Tetris meets Pipe Mania!  https://studio8502.itch.io/gridlocker  Indie Retro News: A mouse life 2: Escape from science lab - Help a Mouse escape from the laboratory in this new ZX Spectrum 128k game from BAD BITS  Eric - After 23 Years Bomberman Online For Dreamcast Is Now Back Online  https://retrododo.com/after-23-years-bomberman-online-for-dreamcast-is-now-back-online/  Tim – New Speccy shooter just announced – Shadow Fields for 128k only by zxgandulf. Horizontal scrolling shooter more details on Indie Retro News and ZX Gandalfs itch.io page where you can download the game.  https://www.indieretronews.com/2026/05/shadow-fields-this-side-scrolling-shoot.html?spref=tw  https://zxgandulf.itch.io/shadow-fields  Eric – New controller pre-order coming soon -- https://www.polygon.com/steam-controller-preorders-open-valve-date-time/  Tim – New Amiga AGA game Pauldron by Zener – This is a spell casting action game where you play as a wizard launching various spells at enemy forces that march slowly towards you. Destroy them before they reach the bottom of the screen.  https://www.youtube.com/watch?v=5QM4EyijrAU  https://zener.itch.io/pauldron    Please give us a review on Apple Podcasts! Thanks for listening! You can always reach us at podcast@pixelgaiden.com. Send us an email if we missed anything in the show notes you need. You can now support us on Patreon.  Thank you to Henrik Ladefoged, Roy Fielding, Daniel James, 10MARC, Eric Sandgren, Brian Arsenault, Retro Gamer Nation, Maciej Sosnowski, Paradroyd, RAM OK ROM OK, Mitsoyama, David Vincent, Ant Stiller, Mr. Toast, Jason Holland, Mark Scott, Vicky Lamburn, Mark Richardson, Scott Partelow, Paul Jacobson, Steve Rasmussen, Steve Rasmussen's Mom, Retro Gamer Nation, Peter Price, Brett Alexander, Jason Warnes, Josh Malone (48kram), AndrewSan, Joe Ochwat, Mevunky, and Adam from Commodore Chronicles for making this show possible through their generous donation to the show.

No weights for home pole dance conditioning? No problem! Dr. Rosy Boa addresses how pole dancers can build strength at home without gym access or heavy weights. She explains the basic strength principle of applying load and allowing recovery, noting weights are the most efficient for rapid, targeted gains, with free weights often preferable to machines for pole due to stabilization and range-of-motion demands. She then covers three accessible alternatives: isometrics (80–100% maximal effort holds for 1–5 seconds, scaling well but joint-angle specific), scalable bodyweight training (using variations such as changing points of contact, lever length, duration, reps, and power), and resistance bands (types, selecting by length/shape/resistance, variable tension through range, latex cautions, and use for assistance/spotting). She emphasizes consistency, enjoyable training, and doing the conditioning you will actually do.Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We'd love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true  Chapters:00:00 Welcome and Topic00:58 Membership Shoutouts02:59 Strength Basics05:56 Isometrics Explained09:11 Bodyweight Training12:04 Scaling Difficulty16:55 Resistance Bands24:52 Consistency Over Intensity28:47 Wrap Up and Invite Citations: Weights (machines or free weights) do have the largest effect size in building strength... but that's not necessarily our only goalWiedenmann T, Held S, Morat T, Rappelt L, Isenmann E, Berndsen E, Hopp NH, Donath L. The Effects of Different Resistance Training Modalities on Muscle Strength in Community-Dwelling Older Adults: A Network Meta-Analysis. Gerontology. 2025;71(7):576-588. doi: 10.1159/000546346. Epub 2025 May 27. PMID: 40452461. Isometrics scale with strength! (but you gotta PUSH: 80 - 100% effort and hold for a couple seconds)Lum D, Barbosa TM. Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. Int J Sports Med. 2019 May;40(6):363-375. doi: 10.1055/a-0863-4539. Epub 2019 Apr 3. PMID: 30943568. Bands do help with strength, might be more helpful with explosive/powerStanković D, Lazić A, Trajković N, Okičić M, Bubanj A, Vencúrik T, Gašić T, Bubanj S. Effects of Elastic Band Training on Physical Performance in Team Sports: A Systematic Review and Meta-Analysis. J Funct Morphol Kinesiol. 2025 Oct 17;10(4):402. doi: 10.3390/jfmk10040402. PMID: 41133592; PMCID: PMC12551113.

Hi everyone, Building on our last episode we continue looking at how BFR can help people with low back pain.  Chronic nonspecific low back pain is a massive hurdle for athletes who must maintain high training loads to compete. Traditionally, achieving meaningful strength adaptations requires loads of at least 70% 1RM. However, for an athlete with compromised lumbar stability and inhibited core musculature (like the transversus abdominis and multifidus), this heavy loading can exacerbate muscle imbalances, increase joint stress, and perpetuate a vicious cycle of pain, inhibition, and weakness.   In this episode, we unpacked another article that asks a pivotal question: How does low-load Blood Flow Restriction (BFR) training compare to heavy-load resistance training for male collegiate athletes actively suffering from chronic back pain?   The study compared low-load BFR strength against traditional (non-BFR) strenght training.  The program was a  4-week intervention, and highlighted signification reductions in pain (VAS) and functional disability (ODI) in favour of the BFR group. The study also explored the nuanced changes in isokinetic core strength, revealing a fascinating trade-off: heavy lifting drives slow-velocity strength, while BFR drives high-velocity, explosive strength. Then I finish the episode by providing my own take on how to practically apply BFR into an athlete's routine without sacrificing sports performance.   Article: "The effect of blood flow restriction training on core muscle strength and pain in male collegiate athletes with chronic non-specific low back pain." Frontiers in Public Health, January 2025.   Discussion Points The physiological mechanism behind BFR's pain-reducing effects: creating a hypoxic environment, metabolite accumulation, and dampening pain-sensing input. Comparing pain (VAS) and functional disability (ODI) outcomes: why BFR achieved large effect sizes (1.44) and outperformed heavy loading. Isometric core endurance (McGill battery): recognizing that trunk extensor endurance improvements are load-agnostic. Isokinetic dynamometry results: BFR's unique ability to increase fast-velocity (120 degrees/sec) extensor strength due to preferential fast-twitch fiber recruitment. Practical application: How to integrate core-specific stabilization, axial-deloaded heavy exercises (like belt squats and leg presses), and upper body BFR into a comprehensive athletic rehab program.   Key Topics Covered   Chronic Nonspecific Low Back Pain in Athletes Neuromuscular and Metabolic Adaptations to BFR Fast-Twitch Muscle Fiber Recruitment Pain Modulation via Hypoxic Stress Practical BFR Programming for the Weight Room FIND US: Website: www.TheBFR.co Socials: @thebfr.co Purchase BFR Cuffs: www.TheBFR.co Thanks for listening, and remember to keep the pump! Chris

This is a recording of a previously hosted live webinar event. Polling and question submission features are not available for this recording. Format and structure may differ from those of standard podcasts.Join host Phil Plisky, PT, DSc, ATC, CSCS, and strength expert Daniel Lorenz, DPT, PT, ATC, LAT, CSCS, as they challenge the traditional 3×10 status quo and dive into the physiological necessity of true tissue loading. You'll explore how to move past clinical guesstimation by using objective feedback loops and functional testing to bridge the gap between initial rehab and high-level performance. Learn actionable strategies for determining appropriate intensity, along with set and rep schemes that build genuine load tolerance for your patients. Tune in to learn why it's time to “test, don't guess” and how to safely apply progressive overload to optimize patient outcomes.Learning OutcomesAnalyze the evidence around clinically relevant loading approachesApply evidence-based, practical strategies to actionably address the challenge of proper load progression that is mindful of the patient's history and current status, while also applying strength training principles to adequately build the patient's load toleranceSolve patient case scenarios involving how to properly apply the principles of progressive overload in rehabilitationTimestamps(00:00:00) Welcome(00:00:05) Introduction to loading in rehab(00:03:20) Understanding the importance of loading(00:05:52) Challenges in loading patients(00:08:45) Effective loading strategies(00:17:15) Balancing loading with patient safety(00:25:02) Teaching patients to self-load after rehab(00:27:36) Functional testing in rehabilitation(00:36:46) Case scenarios(00:42:20) Key takeaways for effective rehabilitation(00:44:50) Rest periods and their impact(00:47:32) Tailoring exercise for Ehlers-Danlos syndrome(00:50:18) The importance of reps and failure levels(00:56:16) Isometrics and pain management in rehab(00:58:48) Conclusion and resourcesRehab and Performance Lab is brought to you by Medbridge. If you'd like to earn continuing education credit for listening to this episode and access bonus takeaway handouts, log in to your Medbridge account and navigate to the course where you'll find accreditation details. If applicable, complete the post-course assessment and survey to be eligible for credit. The takeaway handout on Medbridge gives you the key points mentioned in this episode, along with additional resources you can implement into your practice right away.To hear more episodes of Rehab and Performance Lab, visit ⁠⁠⁠⁠⁠⁠⁠https://www.medbridge.com/rehab-and-performance-lab⁠⁠⁠⁠⁠⁠⁠If you'd like to subscribe to Medbridge, visit ⁠⁠⁠⁠⁠⁠⁠https://www.medbridge.com/pricing/

Your standard labs came back normal, but your cells might still be starving for energy. If you're doing everything right (the supplements, the diet, the sleep) but still can't shake the exhaustion, the problem might not show up on any bloodwork. What most providers never check is what's happening inside your cells: specifically how well your mitochondria are producing energy, and whether your circulation is quietly declining over time. In this episode, you'll learn: Why standard lab panels miss what's actually driving fatigue at the cellular level What mitochondria really do and how their decline leads to brain fog, weakness, and exhaustion The key supplements with real science behind them: CoQ10, L-carnitine, creatine, lipoic acid, and NAD The truth about nitric oxide: when it supports circulation and when it becomes a problem Why blood flow may be one of the most overlooked factors in chronic fatigue and long COVID recovery Guest: Dr. Luke Bucci is the Chief Scientific Officer of Juvenon, a clinical nutritionist, and a recognized leader in nutritional science with 37+ years in the dietary supplement industry working with Nobel Prize-winning scientists. He's also the recipient of the Science and Innovation Icon Award for his decades-long leadership and innovation in nutritional science and the dietary supplement industry. Discover your fatigue score and the root causes keeping you stuck: https://myfatiguescore.com Free Fatigue Masterclass: https://www.energymdmethod.com/masterclass See real client results: https://energymdmethod.com/results Chapters: 00:00 - Introduction 00:28 - Meet Luke Bucci, PhD 01:00 - Why Standard Labs Miss What's Happening Inside Your Cells 02:30 - What Mitochondria Actually Are 04:25 - What Happens When Mitochondria Don't Work Well 08:10 - Autophagy: How Your Body Takes Out the Trash 10:01 - Exercise, Isometrics and Mitochondrial Health 14:45 - Creatine: Not Just for Bodybuilders 17:10 - How Creatine Works in the Brain and Muscles 20:30 - CoQ10, L-Carnitine and Lipoic Acid for Energy 26:15 - Why Supplements Aren't Enough on Their Own 30:00 - Nitric Oxide, Blood Flow and Fatigue 34:10 - The Risks of Too Much Nitric Oxide 37:30 - Arginine Silicate and Polyphenols Explained 40:45 - Juvenon Products and Final Thoughts Connect with Dr. Luke Bucci: Juvenon Website: https://juvenon.com/ Subscribe to the EnergyMD Podcast for weekly conversations with leading experts on resolving ME/CFS and Long COVID by addressing the real root causes. . For more information about Evan and his program, Click Here.   Prefer to watch on Youtube? Click Here.   Please note that any information in this episode is for educational purposes only and does not constitute medical advice.

Danny Lum is a Singaporean strength coach and sport scientist specializing in applied performance research. His work explores strength diagnostics, isometrics, and power development, and he is widely published and recognized for connecting sport science with practical coaching. In this episode, Danny explores the intersection of sport science and real-world performance. Danny shares insights from his research on isometric training, PNF stretching, and velocity-based training, emphasizing how different methods complement rather than replace one another. The conversation dives into squat depth, unilateral vs. bilateral training, and the role of variability in power development. Throughout, Danny highlights a key theme: effective training is individualized, phase-dependent, and built on understanding how the body adapts. Today's episode is brought to you by Hammer Strength. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance gear. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Welcome to the Show 2:42 – Journey to Sprinting 5:10 – Strength Training Insights 14:38 – The Power of Isometrics 15:44 – PNF Stretching Explained 24:54 – Programming Isometrics 28:46 – Unilateral vs. Bilateral Training 36:33 – Velocity-Based Training 44:20 – The Importance of Variation 52:42 – Research on Isometric Strength 1:07:38 – Yearly Training Plan Danny Lum Quotes "When you lift heavy weights, if you have maximum intent, even though the external movement looks slow, there is rapid neural firing. It doesn't necessarily mean that slow movement during heavy lifting means you are not having a fast neural firing, which is relevant to sprinting." "For sprinters, when the knee is lifted up at the highest point, they don't just allow the leg to drop passively. They actually start developing force and hammer down right from the highest point. That is where your hip flexion angle is about 90 degrees. So if you're not strong at that position, then you're not maximizing the amount of force you can develop through the full range of movement." "If you're going to do static stretch during your warm-up, you might as well just perform isometric contraction at that position as well. That helps to not only activate your muscle, but you actually microdose isometric training every day." "You're strengthening your muscle at the long muscle length, and that long muscle length is where the muscular-tendinous system is most vulnerable. If you are not strong at that range, then your risk of injury just increases. But if you can get yourself stronger at the long range, you're actually protecting yourself." "If we are talking about loading the tissue itself...loading the muscle and tendon tissue, then doing unilateral work is probably going to benefit more because you can actually load the quads more by doing single-leg squat as compared to double-leg bilateral squat." "Having a variety of load actually gives greater adaptation. I think that why that's the case is because you allow the person to have a little bit of velocity focus and a little bit of force focus in the training." "If I contract rapidly, and I sustain for three seconds, because that allows me to build to a higher peak force, my strength actually increased more, and I also significantly increased my rate of force development. It allowed me to get the best of both worlds; both rate of force development and peak force actually improved." "Isometrics actually improved running economy more than plyometrics. My theory behind it is that runners, while they are running, is sort of like a low-intensity plyometric. So with a higher-intensity plyometric versus isometric, which is a totally new stimulus, they actually adapt more with the new stimulus as compared to plyometrics." "Today, the athlete might be able to lift 100 kilograms for five reps before he feels fatigue, and on a bad day, three reps. If I standardize in the program five reps every day, then on some days he might be overtraining, and that's where velocity training provides the advantage. I'm still getting him to lift at his daily maximal of effort, but it's self-regulated." "I don't really go too movement specific. Usually, I'll be more general in that sense because I prefer to build up the physical capacity rather than being overly specific. But having said that, most of the exercises have to be relevant to how they function." "Isometric training is probably the best way to improve angle-specific force generation capability. On the other hand, we also know that tissue adaptation is greater when training at longer muscle length. So you're actually stretching the muscle and the tendon a little more, and that will result in greater improvement in hypertrophy as well as greater tendon stiffness." "As they're closer to the major competition, I'll replace the dynamic heavy lifting with isometric training. I won't replace everything, but I'll replace part of it just so that they can recover better with a lower level of fatigue, so that leading up, they won't have a fried central nervous system." About Danny Lum Danny Lum is a Singapore-based strength and conditioning coach and sport scientist known for his work in applied performance research and athlete development. He has held roles in both academic and high-performance sport settings, blending research with practical coaching. Danny's work focuses on areas such as strength diagnostics, isometric training, unilateral vs. bilateral force production, and optimizing power for sport. He is widely published in peer-reviewed journals and is a frequent presenter at international conferences, bridging the gap between sport science and real-world coaching practice.

Arden Vul, we can't quit you! The AV Club is back to delve the Halls in this brand new campaign, and now the Ptoh-Ristus of Thoth -- Mortus J Gobliano -- is in charge! A corrupted Sanctum of Thoth has recently been discovered, so Mort, Breggi, Holdyn, and Ignominious set forth to reconsecrate it in the name of the Lord of Light!The Halls of Arden Vul is by Richard Barton, Andreas Claren, and Joseph Browning, published by Expeditious Retreat Press.  Purchase it ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.Old School Essentials is a restatement of the Basic/Expert (B/X) rulesets of Dungeons & Dragons, originally published in 1981. Check it out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://necroticgnome.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.  Explore more 3d6 Down the Line at our official⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠! Find our House Rules (culled from numerous luminary OSR sources), character sheets, artwork, both video and audio only versions of every episode, and lots more!If you'd like to not only listen to us, but also watch our ugly mugs, check out the episode on⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.Support our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and enjoy awesome benefits!Join our friendly and lively⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Discord⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ server!Grab some 3d6 DTL ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠merchandise⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!Isometric maps by Jason Lutes.Maps used in the podcast banner by Dyson Logos.Intro music by Muzaproduction.

I've been using isometric exercises for my own hip pain rehab as well as including them in my clients' training programs with great results. They have been a game changer, especially for people who don't have access to a lot of equipment. In this episode I discuss ideas around how to include isometric exercises in your own workouts. I have recently returned to running outdoors, albeit a little late, as winter is winding down in most states. However, in Alaska, we are still deep in the throes of cold weather and I wanted to share a few things about my gear, clothing and hydration strategies. Lastly, I'm reading an excellent book about managing finances. It's one I recommend everyone read. Thanks for listening! Instagram: https://www.instagram.com/Facebook: https://www.facebook.com/figarellesfitness

Stop selling sets and reps, start selling the future. In this episode, we're going into the psychology of fitness sales for personal trainers and online coaches. If you've ever wondered why your "bespoke plans" aren't converting, it's likely because you're missing the emotional "why" behind the weight loss. We also get tactical on injury rehab, discussing a niche 12-week knee program that's changing the game, and why internal hip rotation is the missing link for your golf swing (and your squats). Of course... You guessed it... We're ranking the world's most popular pastries, debating the best food in Mexico, and calling out the "lazy" coaching cues like "engage your core" that mean absolutely nothing to your clients. 0:00 Intro and Eating Habits 1:50 Giving Up Caffeine and Fizzy Drinks 5:44 Life in Dubai and Mosquitoes 6:40 Knee Rehab and Niche Training Programs 13:22 Hip Rotation, Golf, and Isometrics 19:28 Traveling for Food: Mexico 21:00 The World's Most Popular Pastries 30:23 Selling the Result, Not the Process 35:49 Why Coaches Need to Be Challenged 44:25 Improving Coaching Cues and Communication 50:15 PT Mistakes and Client Empowerment If you want to work with me in ANY WAY... 121, Group, Free Stuff The links are below. Stay Connected: ✅ Subscribe for weekly fitness news and coaching education.

On this episode we were joined by special guest physical therapist Michael Tankovich! Torque regulation is influenced by the nature of the isometric contraction Bauer P, Gomes JS, Oliveira J, et al. Sensors. 2023;23(2):726. doi:10.3390/s23020726 The movement variability paper Chris mentioned: https://link.springer.com/article/10.1186/s40798-022-00473-4 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by our sponsors at: CSMi – https://www.humacnorm.com/ptinquest VALD MoveHealth - https://movehealth.me/ Learn more about/purchase our courses: The Science PT | Dungeons & Dynamometers Support us on the Patreons! Music for PT Inquest: "The Science of Selling Yourself Short" by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight Koal Challenge – Sam Roux  

Richard Burnett is a sports performance coach with experience working across high-level athletic environments, including NFL Combine preparation, where he specializes in speed and power assessment, plyometric development, and preparing athletes for elite testing and competition. In this episode, Rich Burnett digs into reactive strength testing, jump feedback, and what really matters when evaluating plyometric ability in athletes. Rich explains the differences between tools like the Just Jump mat, force plates, and Plyomat, emphasizing that context and consistency matter more than chasing perfect numbers. The conversation then moves into single-leg RSI, asymmetries, NFL Combine prep, and how reactivity profiles can reveal sprint deficiencies. Rich also shares how he uses isometrics, band-assisted jumps, and single-leg testing to build faster, more explosive athletes with greater confidence and movement efficiency. Today's episode is brought to you by Hammer Strength. Use the code “LILAJUSTFLY10” for 10% off any Lila Exogen wearable resistance gear. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Introduction to Jump Testing 4:55 – Context in Performance Metrics 8:11 – The Psychology of Feedback 11:59 – Transition to Combine Training 16:10 – The Importance of Single Leg Testing 20:06 – Analyzing Reactive Strength Index (RSI) 32:02 – Asymmetry in Athletic Performance 36:24 – Gamifying the Test 44:59 – Band-Assisted Techniques 55:30 – The Power of Isometrics 1:01:51 – Single Leg Reactivity Insights 1:07:08 – Exploring the Plyomat Richard Burnett Quotes "As long as you're using a piece of tech consistently and coaching well and all the things are the same, that's really what it's all about. That's why Mike Boyle still uses the same deal from 15 years ago and will continue to use the same one because he knows what it's telling him." "The more information you start to uncover the more context you need. Whether it's inflated or not, I know like a 40-inch standing vert on the Just Jump mat is legit. And I also know a 36-inch is good. It still provided us with some key context to allow us to track improvement." "I love RSI as a teaching tool. It's fantastic because a lot of kids don't understand. It's still gluing us in to what's going on with the athlete, how their strategies are. It's helping them understand plyometrics to begin with." "It's also from a symmetry thing, really enlightening to see the difference between a left leg and a right leg when you're testing them independently. You're like, 'wow, that is a massive difference.' And let's remember the fact that this athlete has had two ACLs on this side." "Single leg ground contact time and why you do some of these single leg reactivity drills in the first place because you're dealing with mass in your whole body on one leg. Contact time being rewarded in that sense is not necessarily a bad thing at all. And we're just seeing this clear separation of some of our athletes because of their ability to be more reactive on one leg." "DRI factors in automatically what your initial jump height is. I love it because they want to self-select that. As opposed to stepping off of a box that you just maybe don't feel as confident in, self-selecting that initial jump and then rebounding just feels more confident, feels more engaging and fun for kids." "What I had seen is a really high correlation with single leg max RSI and sprint ability in athletes. Higher than force plate jumps, higher than pretty much anything else." "The step further is now the cyclical five hop where I'm having to really tolerate all of this landing force from my own jump height that I'm creating on the single leg five hop RSI. That's the one that I'm wanting to really flesh out even more to know who's lacking reactivity." "The sprinting is enough for them to get that midfoot forefoot work but there's no real need to specify some sort of plyo around that when they're sprinting already and we sprint so much." About Richard Burnett Richard Burnett is a sports performance coach and the creator of Plyomat, an innovative training system designed to enhance plyometric development, coordination, and reactive strength across a wide range of athletes. With a coaching approach rooted in movement quality and progressive overload, Burnett has built a reputation for blending traditional jump training principles with creative, constraint-based environments that challenge timing, rhythm, and elastic output. His work emphasizes not just how high or far an athlete can jump, but how efficiently they can organize force, absorb impact, and transition between movements. Through Plyomat, Burnett has introduced a practical framework for integrating plyometrics into both high-performance and general athletic settings, offering coaches a scalable system that supports everything from foundational movement literacy to advanced explosive training. His ideas and methods have been adopted by coaches working in team sports, track and field, and youth development, particularly those looking to bridge the gap between structured strength training and dynamic, game-relevant movement.

A comparison between the traditional and novel isometric mid-thigh methods and the relationship to countermovement jump performance Magal M, Amitay M, Hoffman JR. Int J Exerc Sci. 2025;18(3):226-238. doi:10.70252/CWDZ6616 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by our sponsors at: CSMi – https://www.humacnorm.com/ptinquest VALD MoveHealth - https://movehealth.me/ Learn more about/Buy Erik/Jason/Chris's courses – The Science PT Support us on the Patreons! Music for PT Inquest: "The Science of Selling Yourself Short" by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight Koal Challenge – Sam Roux  

Full Show Notes: bengreenfieldlife.com/498 In this solosode I kick off by talking about whether isometric training is worth your time, covering both my own fitness habits and the newest research, particularly for runners and joint health. I also unpack a buzzworthy study on how just 10 minutes of vigorous exercise daily can be a powerful longevity booster compared to longer, lighter workouts. I share why I no longer personally use metformin, and instead, offer my favorite natural alternatives for better blood sugar control—like berberine, fiber, cinnamon, and simple routines like salads and walks. Plus, I get into brain health, explaining the roles of ketones, methylene blue, and near-infrared light for cognitive performance and protecting against issues like Alzheimer’s. At the end, I answer listener questions on optimizing DHT levels, natural insulin-sensitizers, and keeping your hair healthy even if you’re on testosterone. If you’re interested in practical strategies and learning what’s currently working in my own routine, you’ll enjoy this episode. Episode Sponsors: Hiya: Give your kids the full-body nourishment they need to grow into healthy adults. I’ve secured a special deal with Hiya on their best-selling children's vitamin—get 50% off your first order today! To claim this deal, you must go to hiyahealth.com/BEN (it is not available on their regular website). BASED Bodyworks: BASED Bodyworks is a clean, plant-based men's grooming brand offering simple, high-performance essentials from shampoo and skincare to styling, formulated without harsh sulfates or hormone-disrupting chemicals, so you can look and feel your best without compromising your health. Visit basedbodyworks.com and use code BOUNDLESSLIFE for 20% off. Manukora: You haven’t tasted or seen honey like this before - so indulge and try some honey with superpowers from Manukora. If you head to manukora.com/ben or use code BEN, you’ll automatically get $25 off your Starter Kit. Apollo: Apollo is a safe and non-invasive wearable that actively improves your sleep. Head over to apolloneuro.com/bengreenfield and use code BENGREENFIELD for $90 off.See omnystudio.com/listener for privacy information.

Angus Ross is the Strength and Conditioning and Power Physiology Lead with High Performance Sport New Zealand (HPSNZ), working with elite track & field athletes and multiple Olympic sports across lead coaching, s&c, and sport science. He is also a three-time Winter Olympian in bobsleigh and the full-time coach of New Zealand 60 m record holder Tiaan Whelpton.His PhD focused on sprint performance and tapering, complemented by many peer-reviewed publications on topics including eccentric strength training and acceleration biomechanics.In this episode, we dive into athlete profiling, training elastic vs muscular qualities, eccentric loading, and the art of individualising strength work for sprinters and jumpers.Topics / Timestamps:0:00 Angus' background (PhD, high performance sport, Olympic experience)3:05 Athlete profiling: vertical jump, drop jumps, optimal cadence & fiber type links5:50 Training strengths vs weaknesses — what actually moves the needle10:30 Case study: developing extreme power in sprinters16:00 Force expression vs elastic efficiency in acceleration26:30 Integrating S&C within a technical coaching framework29:00 Pairing speed & strength — when to combine or separate sessions34:00 Eccentric training: benefits, risks, and long-latency adaptations42:50 How to program eccentric work without compromising speed49:00 “How much strength is enough?” for elite sprinters57:00 Isometrics, sarcomeres in series & speed development1:05:20 Communication, trust & the evolving role of the coachAngus's Research: https://www.researchgate.net/profile/Angus-RossSupport the show

In this edition of Plan Sea, hosts Anna Madlener and Wil Burns are joined by Frank Rattey and Dr. Thorben Amann of Planeteers — a Hamburg-based carbon removal startup researching alkalinity-based carbon dioxide removal (CDR) approaches — to discuss the science behind their closed-system pathway, their first field tests, and the national regulations guiding ocean-climate research.Dr. Thorben Amann is the Research and Development Lead at Planeteers and a geochemical CDR specialist. In this episode, Thorben explains how Planeteers' closed-system approach differs from other ocean alkalinity enhancement (OAE) strategies. Rather than dissolving alkalinity directly in the ocean to drive carbon dioxide uptake, Planeteers combines carbon dioxide from point sources and alkaline feedstock in a closed reactor where it forms stable alkalinity and is then discharged into rivers or oceans. Thorben walks through the chemistry behind this process and explains how this approach offers advantages for monitoring, reporting, and verification (MRV). Because inputs and outputs are in a controlled reactor, Thorben asserts it's easier to conduct monitoring and initial reporting. At the same time, Thorben highlights a key challenge for the field: ensuring the stability of the alkalinity after discharge. For carbon storage to be durable, he explains that the alkalinity must remain equilibrated and stable. Frank Rattey, Co-Founder and Managing Director of Planeteers, then discusses Project Helix, Planeteers' first field deployment located at a wastewater treatment plant in Hetlingen, Germany. Validated through the registry Isometric, this first-of-its-kind research project discharges alkalinity-enriched water into the treatment plant's aquatic system to provide long-term carbon storage. Noting that Germany is the only country in the world that has translated the London Convention London Protocol into national law, Frank also offers insight into how Planeteers is operating under Germany's regulatory environment. In order to conduct their field research safely and responsibly, Planeteers cooperates with wastewater treatment plants, construction permits, and regional water authorities in the country.To learn more about Planeteers' closed-system, alkalinity-based CDR approach, listen to the episode above, subscribe with your favorite podcast service, or find the entire series here. Plan Sea is a semi-weekly podcast exploring ocean-based climate solutions, brought to you by the Carbon to Sea Initiative and the American University Institute for Responsible Carbon Removal.ACRONYMS/CONCEPTS:MRV: monitoring, reporting, verificationCO2: carbon dioxide R&D: research and developmentCDR: carbon dioxide removalOAE: ocean alkalinity enhancementLCA: life cycle analysisEU: European UnionLondon Convention (LC): Convention on the Prevention of Marine Pollution by Dumping of Wastes and Other Matter 1972London Protocol: 1996 Protocol to the Convention on the Prevention of Marine Pollution by Dumping of Wastes and Other Matter, 1972Plan Sea is a semi-weekly podcast exploring ocean-based climate solutions, brought to you by the Carbon to Sea Initiative & the American University Institute for Responsible Carbon Removal.

Summary In this conversation, Ebonie Rio, a physiotherapist and researcher, discusses the complexities of patellar tendinopathy, including its causes, myths, and effective rehabilitation strategies. She emphasizes the importance of understanding the condition as an overload issue, the need for accurate diagnosis, and the role of strength training in prevention and recovery. Ebonie also highlights the significance of motor control and coordination in managing tendon pain, and the necessity of clear communication among athletes, coaches, and clinicians for optimal outcomes. Check out the Rehabilitendon App: http://rehabilitendon.com.au/ Guest Ebonie Rio is a physiotherapist and researcher from La Trobe University in Australia. She holds a PhD in tendon pain and has a background that includes a Masters in Sports Physiotherapy and two bachelor degrees. Her clinical work spans some of the top performance environments in the world. She has worked with the Australian Institute of Sport, the Australian Ballet Company and Ballet School, pro football with Melbourne Heart, the Victorian Institute of Sport, and several major events including the Commonwealth Games, the Vancouver Winter Olympics, the Singapore Youth Olympics and the London Paralympics. She also spent more than a year on tour with Disneys The Lion King. Ebonie has published widely on tendon pain, motor control, load, and rehab, with a special focus on patellar tendinopathy. Chapters 00:00:00 - Intro: Ebonie Rio (background + welcome) 00:01:02 - Explaining patellar tendinopathy in simple terms (athlete-friendly) 00:02:47 - Biggest myths in patellar tendinopathy (imaging, diagnosis, puberty) 00:04:20 - Why "young jumping men" are most affected (risk factors + load profile) 00:06:06 - Misdiagnosis: patellar tendinopathy vs patellofemoral pain 00:07:15 - What changed most in tendon pain research (and clinical thinking) 00:08:27 - What clinicians still underrate in tendon rehab (getting strong enough) 00:10:16 - Sponsor: PhysioTutors Premium Membership 00:11:12 - Why weakness increases tendon overload (load distribution + performance) 00:12:06 - Where tendon research is heading (better diagnosis + better outcomes) 00:14:01 - Key assessment questions + progressive load testing approach 00:18:43 - Morning stiffness, night pain, and 24-hour response (diagnostic clues) 00:20:09 - Quad tendon vs patellar tendon: does it matter for rehab choices? 00:21:46 - Isometrics debate: what people misunderstand about pain relief 00:26:43 - What is "peritendin" and why it matters (especially in Achilles) 00:28:13 - How to diagnose peritendin vs tendinopathy (progressive load patterns) 00:31:53 - Peritendin treatment options (incl. Hirudoid + Voltaren discussion) 00:34:07 - Sponsor: Writeup (practice management software) 00:35:42 - Tendon rehab plan overview: in-season management vs full rehab 00:40:57 - Rehab strength targets + objective markers (leg press, calf, leg extension) 00:42:33 - Measuring the 24-hour response (decline squat vs hop testing) 00:43:02 - Spanish squat vs wall squat: why Spanish squat wins 00:44:19 - Heavy vs fast loading: why rate of loading matters 00:45:11 - Sponsor: PhysioTutors Courses 00:46:32 - Spring phase progression (energy storage + return-to-sport build-up) 00:50:15 - When is an athlete "cleared" to return to sport? 00:51:16 - Motor control + tendon pain: what changes and why it matters 00:53:47 - Metronome training: how to use it clinically (60 bpm setup) 00:55:17 - Managing flare-ups before major events (short-term strategies) 00:58:16 - Meds and injections: ibuprofen, pain relief, and why caution matters 00:59:30 - Key messages to coaches + athletes (performance mindset + heavy is safe) 01:01:08 - Final takeaways: diagnosis confidence + avoiding imaging traps 01:02:16 - Where to find Ebonie + her rehab app (Rehabilitendin) 01:03:18 - Outro: where to listen, app languages, transcript, and review request   Sponsors Thanks to our Sponsor WriteUpp. Get 3 Months free on their cutting-edge clinic management software when you sign-up through https://writeupp.com/physiotutors   Bonus Material Download the referenced transcript including PubMed Links and a high-resolution infographic on this episode as part of your Physiotutors membership on the Physiotutors App. Download the Free App now   Follow our Podcast on: Spotify | Apple Podcasts  

Most athletes are not undertrained — they are overworked in the wrong ways.Performance does not come from doing more. It comes from doing the right work with precision and intent.Episode HighlightsIn this episode, Adam Lane sits down with Coach Ryan Paul, founder of New Athlete Incorporated, to break down what it really takes to develop athletes who can perform at a high level without being run into the ground. Ryan explains his approach to intensity and specificity, why many athletes are competing year-round without true recovery, and how tools like isometrics, grip strength work, and performance data can build stronger, more resilient athletes without adding unnecessary volume.Episode OutlineThe problem with year-round competition and limited off-seasonsWhy many athletes are overworked but under-stimulated in the right areasThe role of intensity and specificity in athletic developmentMicro-dosing training to maintain performance during heavy competition schedulesUsing heavy, aggressive stimuli in short sets to drive adaptationIsometrics as a tool for strength, resilience, and neurological efficiencyManaging readiness and avoiding overtrainingThe importance of grip strength in overall athletic performanceApplying data and tracking tools to guide programming decisionsBuilding well-rounded, durable athletes without unnecessary volumeEpisode Chapters00:00 Intro01:23 Ryan's background & origins of New Athlete02:16 From truck bed Vertimax to multi-site facility02:51 Who New Athlete trains: middle school to NFL draft04:33 Year-round volleyball & “no off-season” reality07:19 Parents, clubs & the performance gap10:33 Microdosing training vs constant games17:02 Intensity over volume: real in-season gains21:38 Off-season training: speed, data & bar speed28:41 Isometrics for youth & overcoming ISOs35:50 Long ISOs, conditioning without gassers43:54 Eccentric braking, force, and injury risk56:28 Where to find Coach Ryan & closing remarksAction TakenSchedule and confirm part two podcast episode with the guestRun a pilot ISO-focused training program with a small athlete groupTrack performance metrics and adjust programming based on dataConclusionHigh-level performance is not built on volume alone. It comes from precise, intentional training that matches the real demands athletes face throughout the year. By focusing on intensity, smart dosing, and clear performance data, coaches can support athletes who stay powerful, prepared, and durable even in the middle of heavy competition schedules.CTAListen to the episode and follow Oak Performance Radio for more conversations on athlete development and performance.Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformanceThank you for listening and being part of Oak Performance Radio. Keep showing up with purpose and holding the standard for smarter, more intentional training.

The episode explains how pole dancers can get stronger using progressive overload, defined as gradually increasing training stress so the body adapts during rest and the same demands become easier over time. It outlines adaptation timelines: neurological and cardiovascular changes can occur quickly (sometimes within a session for neuro drills), noticeable strength gains typically appear after about 3–6 weeks, connective tissue (tendons/ligaments) adapts around the 3-month mark, and bone density changes occur closer to 6 months. Rosy emphasizes easing back into training—especially after a break or postpartum—avoiding self-punishment, and prioritizing rest because adaptation happens during recovery. It describes ways to increase load for pole and bodyweight training: increase training frequency while keeping at least 1–2 rest days per week, increase repetitions, use time-based conditioning like a “pole treadmill” (repeated climbs/descents for time), increase resistance via weights/bands or by selecting harder bodyweight progressions, and use isometrics by holding longer or increasing tension. It notes that muscle damage is not necessarily required for positive adaptation and references Felipe Damas' work (primarily in hypertrophy research), while clarifying the focus is strength training rather than bodybuilding. The episode also explains that the body responds to chronic life stress similarly to training stress, which can hinder strength gains, and encourages stress reduction and enjoyable movement.Citations:SELYE H. (1950). Stress and the general adaptation syndrome. British medical journal, 1(4667), 1383–1392. https://doi.org/10.1136/bmj.1.4667.1383Monti, E., Franchi, M. V., Badiali, F., Quinlan, J. I., Longo, S., & Narici, M. V. (2020). The Time-Course of Changes in Muscle Mass, Architecture and Power During 6 Weeks of Plyometric Training. Frontiers in physiology, 11, 946. https://doi.org/10.3389/fphys.2020.00946Damas, F., Phillips, S. M., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports Medicine, 45(6), 801–807.Damas F, Phillips SM, Libardi CA, Vechin FC, Lixandrão ME, Jannig PR, et al. (September 2016). "Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage". The Journal of Physiology. 594 (18): 5209–22. doi:10.1113/JP272472. PMC 5023708. PMID 27219125Ahola, R., Korpelainen, R., Vainionpää, A., Leppäluoto, J., & Jämsä, T. (2009). Time-course of exercise and its association with 12-month bone changes. BMC musculoskeletal disorders, 10, 138. https://doi.org/10.1186/1471-2474-10-138Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142Chapters:00:00 Get Stronger for Pole: What We're Covering Today00:55 Membership Shout-Out + How My Training Programs Work02:24 Progressive Overload 101 (Stress → Rest → Adapt)03:50 Adaptation Timelines: Nervous System, Cardio, Strength05:53 Long-Game Gains: Tendons, Ligaments & Bone Density06:59 Coming Back to Pole: Patience, Rest, and Consistency08:01 How to Add Load in Pole Training (Frequency, Reps, Resistance)11:12 Isometrics & Bodyweight Progressions (Making Moves Harder)14:48 Wrap-Up: Stress Management, Keep Showing Up

In this episode, Dan is joined by Giuseppe Rosaci to discuss principles around Isometric training and periodization for isometrics.Giuseppe Rosaci is a researcher at the University of Bologna whose work focuses on isometric training, with particular emphasis on the differences between isometric muscle actions and the acute and chronic adaptations of muscle architecture and the muscle–tendon unit. His research explores how variables such as muscle length, contraction type, and intensity influence strength development, fatigue, and performance outcomes. In addition to applied strength science, Giuseppe has a strong interest in innovations within artistic gymnastics, where isometric demands play a central role in performance. He regularly collaborates with coaches, clinicians, and researchers to bridge theory and real-world application. For more on Giuseppe, be sure to follow @giuseppe__rosaci on Instagram & https://www.researchgate.net/profile/Giuseppe-RosaciSeason 7 of the Braun Performance & Rehab Podcast is proudly supported by Pura Health, bringing ultrasound into every clinician's hands. Learn more at purahealth.net and @pura.health_ultrasound.Additional support provided by Firefly Recovery, the official recovery partner of Braun Performance & Rehab (recoveryfirefly.com), and Dr. Ray Gorman of Engage Movement. Learn how to grow your income beyond sessions—follow @raygormandpt on Instagram and DM “Dan” for a free breakdown of the blended practice model.Episode Affiliates: Isophit (BRAUNPR25%), MoboBoard (BRAWNBODY10), AliRx (DBraunRx), MedBridge (BRAWN), CTM Band (BRAWN10), Ice Shaker (affiliate link).If you enjoyed this episode, share it with someone who would benefit and leave a 5-star review.Explore more from Dan at linktr.ee/braun_pr.

Rocky Snyder sits down with Penn State's Athlete Performance Coach, Andrew Sanders, MS, CSCS.The Zelos Podcast is all about the “Pros behind the Pros.” Each week, Rocky interviews leading experts in strength & conditioning, sports medicine, athletic training, and physical therapy who work behind the scenes in leagues like the NFL, MLB, NHL, NBA, MLS, and NWSL.Hosted by internationally recognized movement specialist and master trainer Rocky Snyder, new episodes drop every Monday at 9am EST / 6am PST.TIME STAMPS:3:30 Penn State Baseball & Men's Tennis5:00 Andrew's career path9:45 Getting back to Penn13:00 Integrating into the program14:30 Program design for rotary athletes18:00 Secret sauce to mitigating injuries20:00 Nord board and hamstring health23:00 Isometrics and lifts29:30 Surprising elements 33:00 The Penn State lifestyle37:00 Rapid fire questions42:30 Training competitions44:00 Pet peeves and other thoughtsGET TO KNOW ANDREW SANDERSLINKEDIN: https://www.linkedin.com/in/andrew-sanders-ms-cscs-42458793/PENN STATE BASEBALL: https://gopsusports.com/sports/baseball GET TO KNOW ROCKY SNYDERMEET: Visit the Rocky's online headquarters: RockySnyder.comREAD: Grab a copy of his new "Return to Center" book: www.rockysnyder.comINSTA: Instagram fan, check him out at https://www.instagram.com/rocky_snyder/FACEBOOK: https://www.facebook.com/rocky.snyder.77LINKEDIN: https://www.linkedin.com/in/rocky-snyder-cscs-cafs-nsca-cpt-a77a091/TRAIN WITH ROCKY WORKOUT: Want to meet Rocky and get a private workout: https://rfcsantacruz.com/INSTA: https://www.instagram.com/rockysfitnesssc/FACEBOOK: Facebook.com/RockysFitnessCenter

Today's guest is Tanner Care. Tanner Care is a high-performance specialist, currently serving as the Director of Player Performance for the BC Lions (CFL) and the Director of Athletic Performance for the Vancouver Bandits (CEBL). Since 2023, he has also held the role of Head Strength and Conditioning Coach at Simon Fraser University, where he oversees the physical development of athletes across 13 collegiate sports. On the surface, strength and conditioning is about increasing an athlete's physical strength and capacities. To dig deeper and help athletes reach their highest potential, an understanding of sprint-specific forces, athlete archetypes, and dosage of inputs is essential. On today's show, Tanner talks about his practical framework for elite athlete development. He shares how he integrates max-speed work into sport-specific drills, such as full-court basketball overthrows, and explains his “layered” coaching model, which progresses from foundational health and general capacity to more specific archetyping. The conversation also dives into the technical side of his toolkit, including the use of run-specific isometrics for sprint transfer, plyometric training, and how he balances force-velocity profiles across different athlete types. Ultimately, Tanner advocates for a “health-first” approach in the pro setting, favoring consistent, high-quality inputs over unnecessarily complex training schemes. Today's episode is brought to you by Hammer Strength and Lila Exogen. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:03 – Introduction to Athlete Classification 2:19 – Innovative Training Drills 6:26 – Understanding Movement Signatures 11:32 – Exploring Strength Qualities 19:53 – Classifying Athlete Strength 32:02 – Benefits of Single Leg Strength 45:17 – Adjusting Training Based on Athlete Type 49:30 – Implementing Quasi-Isometrics 56:25 – The Complexity of Training Modalities 1:04:17 – Foot Positioning and Athletic Outcomes 1:07:47 – Closing Thoughts and Future Plans Tanner Care Quotes On Speed in Practice: "So the problem I was trying to solve was how can we check these speed residual boxes within the constraints of practice." On the Priority of Training: "That's layer one health has to come before performance. So removing any potential inhibition." On Dynamic vs. Passive Screening: "I've seen so many people get on a table, assess passive hip internal rotation and say there's some kind of limitation. But when we see it dynamically at sports speed, it's like, oh, there it is." On General Movement Competency: "I can't tell you the amount of professional guys I have come in that like can't do like rudimentary plyometrics like they can't hop or bound stationary let alone locomotively" On Local vs. Global Issues: "Do we have a Ferrari? Do we have a Honda Civic? Do we have a Ferrari with a flat tire? Like, sometimes we just have to deal with local issues, not necessarily broad systems of improving the overall organism." On the Limits of Strength: "We know that the strongest individuals aren't necessarily the most forceful individuals. At some point, there's a clear cutoff." On Stiffness and Propulsion: "Rate of force development and stiffness isn't always a good thing if they don't have the propulsive qualities necessary to actually displace their hips horizontally" On Force and Sprint Performance“If you're able to generate adequate force at adequate time and attenuate high braking force, that's always going to correlate positively with sprint performance.” On Weight Room Philosophy: "I try to remove skill or as much skill as I can within the context of the weight room." About Tanner Care Tanner Care is a credentialed strength and conditioning professional specializing in elite athlete development across pro and collegiate levels. He currently serves as Director of Performance for the Vancouver Bandits (CEBL) and the BC Lions (CFL), overseeing strength & conditioning, load management, sport science, and performance nutrition to enhance athlete readiness and longevity. Previously, he was Head Coach of Strength & Conditioning at Simon Fraser University (NCAA), leading programs across multiple sports including men's basketball and track & field, where he built evidence-based training systems. Tanner holds RSCC and CSCS certifications (NSCA), is an EXOS Performance Specialist, and earned his Master's (MS(c)) from the University of Florida. His background includes roles like Head S&C Coach for University of Ottawa rugby. He contributes to the field as a SimpliFaster author, podcast guest on performance systems, and CSCA advisory team member. Passionate about sprint training, speed, and mechanics, he's a dedicated husband, family man, and 49ers fan.

Today's guest is Paul Cater. Paul is a veteran strength and conditioning coach with over 25 years of experience spanning professional baseball, collegiate athletics, and high-performance team environments. Paul is known for blending traditional strength training with rhythm, timing, gravity, and a deeply relational, art-driven approach to coaching. His work challenges purely formulaic or data-driven models and puts the live training session back at the center of athlete development. In an era where training is increasingly automated, optimized, and reduced to dashboards and numbers, it's easy to lose the human element that actually drives performance. This conversation explores how rhythm, feel, load, and coaching presence shape not just outputs, but adaptability, resilience, and long-term athletic growth. If you've ever felt that “something is missing” in modern training environments, this episode speaks directly to that gap. In this episode, Paul and I explore training as a live performance rather than a static program. We discuss using early isometric and axial loading as a readiness anchor, how downbeat rhythm and eccentric timing drive better outputs, and why chasing numbers too aggressively can undermine real performance. We dive into music, movement, art, and coaching intuition, and how creating alive, rhythmic sessions builds stronger athletes, and better coaches, without relying solely on rigid protocols or excessive monitoring. Today's episode is brought to you by Hammer Strength and Lila Exogen. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Mountain Training Inspirations 6:00 – The Role of Community in Training 12:15 – Performance and the Observer Effect 23:27 – Shifting Training Protocols 32:32 – Balancing Data and Intuition 42:14 – Efficacy of Isometric Training 47:23 – Five-Minute Wonders 53:28 – The Art of Adaptation 57:44 – Embracing the Subconscious 1:28:06 – A Playlist for Performance Actionable Takeaways 0:07 – Mountain training inspirations Training in demanding natural environments reshapes how you view effort, pacing, and resilience. Use uneven terrain and elevation to naturally regulate intensity instead of forcing outputs. Let the environment create variability rather than programming it artificially. Periodically remove mirrors, clocks, and screens to reconnect athletes with internal feedback. 6:00 – The role of community in training Training outcomes improve when athletes feel socially anchored. Design sessions where athletes work together rather than in isolation. Use shared challenges to build collective buy-in and accountability. View community as a performance multiplier, not a soft add-on. 12:15 – Performance and the observer effect Athletes change behavior when they know they are being measured. Use testing sparingly to avoid distorting natural movement. Train without constant feedback to preserve authentic effort. Recognize when measurement helps clarity and when it creates tension. 23:27 – Shifting training protocols Protocols should evolve with the athlete, not remain fixed. Regularly reassess whether a method still serves the athlete's needs. Avoid loyalty to systems that no longer produce adaptation. Let context, stress, and readiness guide training decisions. 32:32 – Balancing data and intuition Numbers inform decisions, but intuition completes them. Use data as a reference point, not the final authority. Trust experienced pattern recognition when data feels incomplete. Teach younger coaches how to observe, not just measure. 42:14 – Efficacy of isometric training Isometrics offer clarity, control, and nervous system regulation. Use isometrics to teach position awareness and intent. Apply them during deloads or recovery periods. Emphasize quality of tension rather than maximal force. 47:23 – Five-minute wonders Short, focused training can still drive adaptation. Use brief sessions to maintain rhythm during busy schedules. Prioritize intent and execution over duration. Stack small doses consistently rather than chasing long sessions. 53:28 – The art of adaptation Adaptation is individual, nonlinear, and context dependent. Avoid expecting identical outcomes from identical programs. Adjust based on response, not expectation. Respect that progress can look quiet before it looks obvious. 57:44 – Embracing the subconscious Much of performance operates below conscious control. Reduce over-cueing to allow automatic movement to emerge. Trust repetition and environment to shape behavior. Coach less, observe more. 1:28:06 – A playlist for performance Music influences emotional and physical rhythm. Use music intentionally to shape session tone. Match tempo to desired movement qualities. Allow athletes some ownership over the training atmosphere. Quotes from Paul Cater “Training is as much about remembering what we are as it is about building what we want to become.” “The moment measurement changes behavior, you have to question what you are actually training.” “Community is not separate from performance. It is performance.” “Coaching is an art because people are not repeatable systems.” “Isometrics give you honesty. There's nowhere to hide.” “Data can guide you, but it cannot feel the athlete.” “Adaptation does not care about your program, only your response.” “Sometimes the best thing you can do as a coach is stop talking.” About Paul Cater Paul Cater is a veteran strength and conditioning coach with over 25 years of experience working across professional baseball, collegiate athletics, tactical populations, and high-performance team sport environments. He has served in leadership and performance roles with organizations including Major League Baseball, NCAA programs, and private high-performance facilities, and is known for his ability to blend high-intensity strength training with rhythm, coordination, and ecological skill development. Paul's coaching philosophy emphasizes gravity, timing, and rhythm as foundational drivers of athletic performance. Rather than relying solely on rigid programming or isolated testing, his sessions are built around early exposure to meaningful load, isometric and inertial work, and rhythmic constraints that reveal readiness, alignment, and intent in real time. His work integrates elements of sprint mechanics, change of direction, elastic strength, and movement artistry to create training environments that are both physically effective and psychologically engaging. Currently working in a collegiate performance setting, Paul is deeply interested in coaching as a live, relational craft; treating each session as a performance that develops not just outputs, but awareness, adaptability, and ownership in athletes. His approach bridges traditional strength training with concepts from sport, art, music, and survival movement, offering a perspective that challenges purely automated or data-driven models of performance.

Learn More and Earn CEUs with The Movement System: https://www.themovementsystem.com         References: Oranchuk, D., Storey, A., Nelson, A. and Cronin, J. Scientific basis for eccentric quasi-isometric resistance training: a narrative review. J Strength Cond Res. 2019; 33 (10): 2846-2859. Lum, Danny et al. "Comparing the Effects of Long-Term vs. Periodic Inclusion of Isometric Strength Training on Strength and Dynamic Performances." Journal of strength and conditioning research vol. 37,2 (2023): 305-314. doi:10.1519/JSC.0000000000004276 Schaefer, L., Hoff, M. and Bittmann, F. Measuring the adaptive force. Eur J Transl Myol. 2015; 27 (3): 152-159. Lum D, Haff GG, Barbosa TM. The relationship between isometric force-time characteristics and dynamic performance: a systematic review. Sports. 2020;8:63. Lum, D., Barbosa, T.M., Joseph, R. et al. Effects of Two Isometric Strength Training Methods on Jump and Sprint Performances: A Randomized Controlled Trial. J. of SCI. IN SPORT AND EXERCISE 3, 115–124 (2021). https://doi.org/10.1007/s42978-020-00095-w Lum D, Joseph R. Relationship between isometric force-time characteristics and dynamic performance pre- and post-training. J Sports Med Phys Fit. 2020;60(4):520–6.

Today's guest is Martin Bingisser. Martin is the founder of HMMR Media, one of the most trusted independent voices in throws and track & field education. A former competitive hammer thrower, Martin blends firsthand experience with deep historical and technical insight to analyze training methods, athlete development, and coaching culture. Through articles, videos, and interviews, his work bridges elite practice and practical coaching, earning him respect from coaches and performance professionals around the world. In a world of rapid-information delivery and short attention spans, the wisdom of master coaches is becoming increasingly rare. Martin has spent substantial time with two legends in the coaching world, Anatoliy Bondarchuk and Vern Gambetta. Spending time discussing the work of the past, and wisdom through the present is a critical practice in forming an effective coaching viewpoint. On today's episode I chat with Martin in a wide-ranging conversation in coaching lessons on efficiency, adaptability, and performing under pressure (two throws, no warmups, huge crowds). We transition into Bondarchuk's training philosophy: exercise classification, consistency, “strength” as sport-specific force production, and why weight-room PRs can distract from performance. The episode closes with motor-learning insights on rhythm, holistic cues, and how Vern Gambetta's “general” work complements specificity. Today's episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses 30-50% off all courses until December 1, 2025. (https://justflysports.thinkific.com) Use code “justfly10” for 10% off the Vert Trainer Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Martin's background and training lens 7:05 – Why eccentric strength matters 15:40 – Isometric intent and force expression 24:30 – Tendons, stiffness, and elastic qualities 33:50 – Managing fatigue in strength training 42:15 – Applying eccentric and isometric work 51:20 – Athlete readiness and daily adjustment 1:00:10 – Long term development and durability Actionable Takeaways 7:05 – Eccentric strength underpins many performance qualities Martin explains that eccentric capacity sets the foundation for braking, deceleration, and re acceleration. Stronger eccentric abilities allow athletes to tolerate higher forces with less breakdown. Use controlled eccentric work to improve robustness without chasing constant intensity. 15:40 – Isometrics depend on intent, not just position Holding a position is not enough to drive adaptation. Martin emphasizes producing force into the immovable position to create meaningful stimulus. Cue effort and intent during isometrics instead of passively holding time. 24:30 – Tendon stiffness supports speed and efficiency Tendons transmit force, they do not just store it. Training should respect gradual loading to avoid disrupting tendon health. Elastic qualities improve when stiffness and timing are trained together. 33:50 – Fatigue management shapes training quality Not all fatigue is productive. Martin highlights watching bar speed, coordination, and effort quality to guide decisions. End sets when movement quality degrades rather than chasing prescribed numbers. 42:15 – Match training tools to the desired adaptation Eccentrics, isometrics, and dynamics all serve different purposes. Martin stresses selecting methods based on the adaptation you want, not trends. Blend methods thoughtfully instead of stacking stressors blindly. 51:20 – Daily readiness should influence loading Athletes do not arrive the same every day. Use simple readiness cues like bar speed and coordination to adjust training. Flexibility in programming helps preserve long term progress. 1:00:10 – Durability is built over time, not rushed Long term development requires patience and consistency. Martin reinforces gradual progression to protect connective tissue. not short term peaks. Quotes from Martin Bingisser “Eccentric strength is what allows athletes to absorb and redirect force safely.” “An isometric only works if there is intent behind it.” “Tendons are not passive structures, they are active contributors to performance.” “Fatigue is not the enemy, but unmanaged fatigue is.” “You have to choose training tools based on what you want to adapt.” “Readiness is not about feelings, it is about what you observe.” “Durability comes from respecting time and progression.” About Martin Bingisser Martin Bingisser is the founder of HMMR Media, one of the most respected independent platforms covering throws, strength training, and track & field performance. A former competitive hammer thrower, Martin combines firsthand athletic experience with a sharp analytical eye to break down training theory, competition trends, and athlete development across all levels of the sport. Through HMMR Media, he produces in-depth articles, interviews, videos, and educational resources that bridge the gap between elite coaching practice and accessible learning. His work is known for its clarity, historical context, and willingness to challenge oversimplified narratives in modern training. Martin has collaborated with coaches, athletes, and federations worldwide, and his content is widely used by throws coaches, sport scientists, and performance professionals seeking thoughtful, evidence-informed perspectives. His approach emphasizes long-term athlete development, technical mastery, and the craft of coaching; making him a trusted voice in the global track and field community.

The nature-based carbon removals industry is undergoing a scientific and technological transformation to restore credibility in the voluntary carbon market. In this episode, host Eklavya Gupte speaks with Santiago Canel Soria, senior price reporter at S&P Global Energy Platts, about how project developers are deploying advanced monitoring systems and rigorous methodologies to address past market challenges as corporate buyers demand higher integrity offsets. Santiago speaks with Saif Bhatti, CEO of Renoster, and Christopher Kilner, head of biosphere science at Isometric, who explain how scientific advances and risk-management strategies are establishing nature-based removals as a credible, scalable, and cost-effective pillar of the VCM. The discussion covers the role of insurance in carbon markets, the challenge of operationalizing rigorous science at scale, and why nature-based solutions remain essential for corporates with net-zero targets. Related content: Platts Carbon Credit Price Assessments Carbon Markets Specifications Guide  Voluntary carbon markets: how they work, how they're priced and who's involved Price Assessments (Subscriber content): Platts CRC ACRCA00 Platts Biochar, US ATCCA00 Platts  Biochar, India INBCY00 Platts Blue Carbon AJLUB00

The nature-based carbon removals industry is undergoing a scientific and technological transformation to restore credibility in the voluntary carbon market. In this episode, host Eklavya Gupte speaks with Santiago Canel Soria, senior price reporter at S&P Global Energy Platts, about how project developers are deploying advanced monitoring systems and rigorous methodologies to address past market challenges as corporate buyers demand higher integrity offsets. Santiago speaks with Saif Bhatti, CEO of Renoster, and Christopher Kilner, head of biosphere science at Isometric, who explain how scientific advances and risk-management strategies are establishing nature-based removals as a credible, scalable, and cost-effective pillar of the VCM. The discussion covers the role of insurance in carbon markets, the challenge of operationalizing rigorous science at scale, and why nature-based solutions remain essential for corporates with net-zero targets. Related content: Platts Carbon Credit Price Assessments Carbon Markets Specifications Guide  Voluntary carbon markets: how they work, how they're priced and who's involved Price Assessments (Subscriber content): Platts CRC ACRCA00 Platts Biochar, US ATCCA00 Platts  Biochar, India INBCY00 Platts Blue Carbon AJLUB00

Dorian Varović is a coach and a researcher, currently working on his PhD on muscle length and regional muscle hypertrophy.He and his colleagues also recently conducted a very interesting study comparing regular resistance training and isometrics for hypertrophy.In this conversation, we delve into all these topics:The latest research on the importance of training muscles at long muscle lengthsHow training at long muscle lengths may or may not affect regional hypertrophyAre isometrics as good as regular training for growth?… And more!Links and resources:“Does Muscle Length Influence Regional Hypertrophy? A Systematic Review and Meta-Analysis” - https://pubmed.ncbi.nlm.nih.gov/40570881/ “The effects of long muscle length isometric versus full range of motion isotonic training on regional quadriceps femoris hypertrophy in resistance-trained individuals” - https://pubmed.ncbi.nlm.nih.gov/40911904/ Connect with Dorian on Instagram @varovicdorian: https://www.instagram.com/varovicdorian/Follow his research on ResearchGate: https://www.researchgate.net/profile/Dorian-Varovic-2 Apply for coaching with him: https://docs.google.com/forms/d/e/1FAIpQLSeGiZCo7fG8d78dCHgOHvgeu1dCh7AKL-sfRpw478MmGZtWxw/viewform?usp=send_form Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Having an adequate amount of muscle mass on your frame can protect your longevity, improve your metabolism, and so much more. In fact, a new study showed a strong connection between muscle mass and sexual function. Today we're going to deep dive this topic, including how you can apply science-backed strategies to get stronger for life.    Today's guest, Dr. Gabrielle Lyon is a board-certified physician, New York Times bestselling author, and the founder of the Muscle-Centric Medicine movement. Her new book, The Forever Strong Playbook, shares the exact formula needed to build muscle for long-term health. Today, Dr. Lyon is back on The Model Health Show for an enlightening conversation on the role of muscle in sexual health and how to train for injury prevention and longevity.   This conversation highlights the importance of isometric exercises, including the top exercises to master to preserve functionality and mobility. You're going to learn about muscle clock genes, the role sleep plays in muscle building, and so much more. Dr. Gabrielle Lyon is an absolute expert in this subject matter, and I hope you enjoy this conversation!   In this episode you'll discover:  What percentage of men have erectile dysfunction. (2:48)  How muscle operates as a metabolic organ. (3:26)  The link between sarcopenia and erectile dysfunction. (5:03)   Why it's critical to protect your tendon health. (9:03)  What an isometric exercise is and its role in injury prevention. (10:14)  Which nutrients are critical for collagen synthesis. (18:45)  What the Foundational 5 are and their purpose. (24:07)  The importance of being able to activate your posterior chain. (28:59)  Why muscle health and mental health are connected. (33:01)  What the muscle clock is. (43:08)  The definition of MPS. (47:43)  How your sleep impacts your ability to build muscle. (50:11)  Why thermal stress can improve your health. (1:00:43)  Items mentioned in this episode include:  WildPastures.com/model - Get 20% off every box plus an additional $15 off!   Paleovalley.com/model - Use code MODEL for 15% off!   The Forever Strong Playbook by Dr. Gabrielle Lyon - Claim your preorder bonuses here!  Connect with Dr. Gabrielle Lyon Website / Newsletter / Podcast / Instagram   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Wild Pastures and Paleovalley.   Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.    Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

Today's guest is Dustin Oranchuk, Ph.D. Dustin is a sport scientist focused on sprinting biomechanics, speed development, and force production. Known for blending research with practical coaching insight, his work explores how isometrics, elasticity, and coordination shape high-performance sprinting and athletic movement. Isometric training is one of the “original” forms of strength training, and in the modern day has become one of the most popular areas of discussion and training methodology. Although the practice has exploded, it often lacks an understanding of physiology of adaptation with various methods. In this episode, Dustin explores the evolving world of isometric training, including the origins of isometrics. We discuss differences between pushing and holding contractions, tendon and neural adaptations, and modern applications in performance, rehab, and longevity. The conversation also dives into eccentric quasi-isometrics (EQIs), motivation and measurement challenges, and how coaches can intelligently integrate isometrics alongside plyometrics and traditional strength work. Today's episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:11 – Strength Training Beginnings 5:38 – Evolution of Isometric Training 8:38 – Modern Applications of Isometrics 9:52 – Neural vs. Morphological Adaptations 15:45 – The Importance of Long Holds 19:42 – Combining Isometrics and Plyometrics 39:22 – Exploring Eccentric Quasi-Isometrics 47:10 – Periodization and Isometric Training 1:05:48 – Future Research Directions 1:13:00 – Closing Thoughts and Reflections Actionable Takeaways 5:38 Evolution of Isometric Training Overcoming isometrics originated as a way to target sticking points with high force. Early isometric systems emphasized position specific strength over movement. Modern usage has expanded beyond barbell sports into rehab and longevity. 8:38 Modern Applications of Isometrics Isometrics are now widely used to “own positions” across joint angles. Longer duration holds are frequently used for tissue health and rehab. Training intent has shifted from peak strength toward durability and resilience. 9:52 Neural vs. Morphological Adaptations Short range, position specific isometrics bias neural intent and coordination. Long muscle length isometrics bias hypertrophy and tendon adaptation. Choose isometric type based on whether the goal is performance transfer or tissue change. 15:45 The Importance of Long Holds Tendons require relatively high intensity to meaningfully adapt. Long holds help reveal side to side asymmetries and control deficits. Extended holds build tolerance and confidence in vulnerable joint positions. 19:42 Combining Isometrics and Plyometrics Pairing isometrics and plyometrics can produce modest additive benefits. Combining methods may reduce fatigue compared to doing each alone. The interaction may enhance effort quality rather than purely physiological output. 39:22 Exploring Eccentric Quasi Isometrics EQIs combine a maximal hold followed by forced eccentric lengthening. They accumulate large time under tension and eccentric impulse. EQIs are powerful but mentally taxing and difficult to sustain long term. 47:10 Periodization and Isometric Training Use longer, lower intensity holds earlier in the offseason. Progress toward shorter, higher intensity, position specific isometrics near competition. Post game isometrics can support recovery without additional joint stress. 1:05:48 Future Research Directions Measurement technology has driven the resurgence of isometrics. Push versus hold distinctions are becoming a key research focus. Future work aims to clarify muscle and tendon behavior during isometric intent. 1:13:00 Closing Thoughts and Reflections Consistency with foundational exercises drives long term progress. Isometrics are tools, not replacements for dynamic training. Coaches should match the method to the goal, not the trend. Quotes from Dustin Oranchuk “Tendons tend to need a certain threshold of intensity to get meaningful adaptations.” “The maximal amount of force you can push is almost always more than what you can hold.” “Isometrics let you own positions rather than just pass through them.” “Long holds are a great diagnostic tool for finding asymmetries.” “EQIs are effective, but they are very hard to push hard and regularly.” “Use the best tool for the job rather than trying to blend everything together.” “Consistency beats constantly reinventing your training approach.” “Isometrics compress joint motion so other systems can recover and adapt.” “Intent matters just as much as the muscle action itself.” “You do not need complexity to get strong adaptations over time.” About Dustin Oranchuk Dustin Oranchuk, PhD, is a sport scientist specializing in speed development, biomechanics, and force production in sprinting and jumping. He holds a doctorate in sport science and has worked extensively with elite athletes across track and field, team sports, and high-performance environments. Dustin is widely known for his research-informed yet practical approach to sprint mechanics, isometric training, and elastic performance, bridging laboratory insights with real-world coaching application. Through consulting, research, and education, he helps coaches and athletes better understand how force, stiffness, and coordination influence maximal speed and performance.

In this episode, George is joined by Cole Hergott, Head Strength & Conditioning Coach at Trinity Western University, to discuss innovative approaches to athlete recovery, training, and injury prevention, emphasizing the importance of mobility, constraints in training, and the role of relationships in coaching. He challenges traditional methods like icing for injuries and advocates for promoting blood flow and movement instead. Cole also highlights the significance of individualizing training using technology and fostering a positive team culture through accountability and engagement with athletes. Chapters: 00:00 – Introduction to Cole Hergott and His Role at Trinity Western University 01:00 – Programming for Large Groups in Small Spaces 05:00 – Isometric and Eccentric Training Explained 08:00 – Applying Isometrics in Training and Practice 12:00 – Why Cole Is Anti-Icing 16:00 – Mobility as a Competitive Advantage in Basketball 17:30 – Constraint-Led Training in the Weight Room 19:30 – Moving Away from Olympic Lifts 22:00 – Game-Day Activation Circuits 26:00 – CNS Readiness and Injury Prevention 28:00 – Building Culture in the Weight Room 31:30 – Technology, Research, and Individualized Training 34:30 – Staying Current as a Coach 35:00 – Transformative Tip Level up your coaching with our Amazon Best Selling Book: https://amzn.to/3vO1Tc7Access tons more of evidence-based coaching resources: https://transformingbball.com/products/ Links:Website: http://transformingbball.com/Twitter: https://twitter.com/transformbballInstagram: https://www.instagram.com/transformingbasketball/YouTube: https://www.youtube.com/@transformingbasketballFacebook: https://www.facebook.com/transformingbasketball/TikTok: https://www.tiktok.com/@transforming.basketball

Today's guest is Kevin Secours. Kevin is a veteran martial arts coach, author, and former security professional with decades of experience across Japanese Jiu-Jitsu, Karate, and Russian Systema. Holding five black belts (including an 8th-dan), Kevin has worked extensively in real-world contexts while also teaching meditation, solo training, and strength rituals. He is the author of Rituals of Strength and Unconstrained, and is known for blending martial tradition, modern training theory, psychology, and philosophical inquiry into human development and resilience The conditioning and tempering of the body in striking sports can draw interesting parallels to collisions needed in jumping, sprinting and landing activities. We can also draw many lessons and ideas from the exercise tradition that goes back centuries with martial arts practice. By understanding combat training disciplines, we can draw out universal application for general movement and performance. In this episode, we explore the deeper purpose of physical training through martial arts and sport performance. Kevin reflects on early experiences with body hardening, cold exposure, and Zen-influenced practice, examining where such methods build resilience and where they become self-destructive. Drawing parallels to sprinting, jumping, and strength training, we discuss collisions, long isometric holds, ritualized discomfort, and fatigue as tools for cultivating awareness, reducing excess tension, and supporting longevity. Today's episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Martial arts origins and body hardening 17:48 – Body tension, trauma, and reading the athlete 28:23 – Isometrics, Soviet methods, and slow strength 33:58 – Journaling, drawing, and learning through reflection 45:02 – Mindset, adaptability, and mental speed 56:46 – Representativeness, ritual, and resilience 1:04:26 – Simplify versus deconstruct in training 1:12:25 – Microdosing discomfort and daily resilience 1:17:24 – Comfort seeking and modern training challenges Actionable Takeaways Martial arts origins and body hardening Extreme methods can build toughness, but unchecked intensity shortens longevity. Training should serve health and preparedness, not destroy the body you are trying to protect. Exposure must be progressive and intentional, not reckless. Body tension, trauma, and reading the athlete Chronic tension often reflects psychological history, not just physical limitations. Coaches should first understand an athlete's motive for training. Creating a safe and inclusive environment allows tension to unwind. Exhaustion can reveal new movement options and reduce overthinking. Isometrics, Soviet methods, and slow strength Long isometric holds build physical strength and mental resilience. Slow strength exposes weak links that fast movement can hide. Discomfort creates space for reflection and adaptability. Training methods were shaped by harsher living conditions and necessity. Journaling, drawing, and learning through reflection Writing and sketching reinforce learning more deeply than words alone. Stick figures and simple drawings improve memory and understanding. Documentation is a form of legacy and long term learning. Mindset, adaptability, and mental speed Adaptability in movement reflects adaptability in thinking. Exposure to opposing viewpoints builds cognitive flexibility. Speed is as much mental as it is physical. Ego and rigid beliefs limit learning and performance. Representativeness, ritual, and resilience Not all training must look like competition to have value. Ritual builds consistency and meaning in training. Resilience is a universal quality that transfers across contexts. Training should include experiences where the athlete loses and adapts. Simplify versus deconstruct in training Simplify first to preserve the integrity of the whole movement. Deconstruct only when specific limitations appear. Always return to full movement patterns after isolation. End sessions with success to reinforce confidence. Microdosing discomfort and daily resilience Small daily challenges build long term mental toughness. Discomfort activates the neural centers tied to willpower. Ritualized discomfort is more effective than occasional extremes. Resilience can be trained deliberately and safely. Comfort seeking and modern training challenges Humans naturally seek comfort when it is available. Modern environments require intentional exposure to challenge. Training should balance safety, stress, and adaptability. Long term growth comes from controlled adversity, not avoidance. Quotes from Kevin Secours “Motive matters more than method. The why has to be bigger than the how.” “Repetition does not make perfect. You can be perfectly bad at something.” “Every technique is like a snowflake. No two are the same.” “Resilience is the most universal commodity you have.” “The greatest relaxation comes from exhaustion.” “Training should not be trauma.” “If you quit midway, you are more likely to come back.” “We are comfort seekers.” About Kevin Secours Kevin Secours is a martial arts coach and author focused on practical skill development, resilience, and real-world application of movement and combat principles. Drawing from decades of training and coaching experience, his work bridges traditional martial arts, modern performance thinking, and personal development. Kevin is known for clear teaching, depth of insight, and an emphasis on adaptability, awareness, and lifelong practice.

In this live Red Delta Project Q&A, Matt digs into a big 2025 lesson that came out of writing Beautiful Strength: diet and exercise can absolutely influence how you look, feel, and perform—but if you chase a goal blindly, your habits can backfire and give you the opposite result. Using a “hit the target” analogy (and a few colorful side stories), he explains why your results come from achieving the right objective, not from grinding harder, eating “cleaner,” or following a program with blind loyalty.From there, the episode turns into a rapid-fire Q&A on practical training topics: whether you need to go to failure with Double Tap Training, how to balance intensity with reps and rest, walking as conditioning, yoga vs direct flexibility work, knee stability, building arms with compounds, grip changes, circuit training for endurance, and more. There's also a surprisingly thoughtful section on accepting hair loss—framed through confidence, control, and reframing the story you tell yourself.

In this episode, Matt digs into the classic “What matters more for building muscle: diet or exercise?” and explains why exercise is the primary driver of muscle growth (because muscle adapts to mechanical tension), while diet matters most as a support system that keeps adaptation from getting held back. But the bigger lesson is how this “most important thing” mindset can lead you into analysis paralysis, marketing traps, and over-fixation on tiny variables that cost you motivation and consistency.You'll also hear why most people don't need a special tendon/bone program, how to spot your real “rate-limiting step,” and why personal preference and self-confidence are underrated performance multipliers.⸻Timestamps00:00 Welcome + the big question: diet or exercise for building muscle?01:10 Why fitness culture pushes “it's all diet” (marketing incentives)03:05 The real driver: mechanical resistance and the training stimulus05:20 Yes diet matters, but often it's not the needle-mover (unless it's truly awful)08:10 “You didn't optimize your diet… you stopped it from holding you back”10:25 Sleep comparison: fixing a limiter can feel like “the most important thing”12:05 Q&A: connective tissue and bone density (usually not the limiting factor)14:10 Why strength training already strengthens tendons/bones (and how bone loading works)16:40 The danger of chasing “the single most important thing” and getting trapped in a rabbit hole.20:35 Multi-influential approach: maximize results with minimal cost23:10 What matters most for you (self-assessment, consistency, and honest introspection)26:00 The raft analogy: drop what got you here when it stops moving the needle28:10 Certainty cravings → “the overs” (overtraining, overlearning, overdieting)31:15 Progress is a creative process (no perfect timeline, no crystal ball)34:05 Study takeaway: best training is what you enjoy and can repeat consistently36:05 Preference is power: “better” doesn't matter if it's not better for you38:10 Building self-confidence through small choices (customization over obedience)41:05 Emotional conditioning (and how life/media conditions you if you don't)44:10 Live Q&A: meals, stimulus “feel,” creatine, keto, and diet guilt52:10 Wrap-up + schedule notes + sponsor mention + how to contact Matt54:10 Closing: Be Fit. Live Free.⸻Connect with Matt / RDPEmail: reddeltaproject@gmail.comAnthem Athletics:https://is.gd/g0K0nqRDP20 for 20% off

If you've ever felt like you need a specific diet, program, supplement, or piece of equipment to get results, this episode is for you.In today's Red Delta Project live Q&A, I break down one of the biggest “progress traps” in fitness: dependence. The more you rely on external systems, validation, products, or ideologies, the less freedom and control you actually have… and the more likely you are to stay stuck in the fitness rat race.Then we roll straight into Q&A on elbow tendonitis from high-volume pullups, building muscle at calorie maintenance, how tempo and pauses affect hypertrophy, sissy squats, shoulder pain workarounds, autophagy hype, TRT expectations, chronic injury strategy, and more.

Coach Will and I have a great conversation about these 2 strength training aspects, who should and shouldn't do them, and why or why not. Please reach out to Will if you have questions or are interested in hearing more about his coaching services. He has included a free strength training routine on his Instagram channel. Will's resources & contact info: https://www.instagram.com/will.c.frantz/ https://www.instagram.com/mcinneswatson/ Email - will.c.frantz@gmail.com Website - https://willfrantz.com/   Fierce Dragon episodes: Celia's - https://www.podbean.com/ew/pb-juvb8-137c50f Michael & David's - https://www.podbean.com/ew/pb-v98ex-f896f2   Aaron's information: My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSCOACHING https://www.instagram.com/runningislifecoaching/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982  Email - coachsaft@gmail.com Thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft Running Is Life Coaching & Podcast  

In this reflective year-end episode of the Red Delta Project Podcast, Matt dives into the three biggest lessons that transformed his training, thinking, and overall well-being in 2025. These aren't quick tips or simple fitness hacks, these are the deeper, paradigm-shifting insights that came from writing Beautiful Strength, exploring the true nature of recovery, reshaping his environment, and understanding the power of emotional conditioning.You'll learn why needing lots of recovery can be a red flag rather than a badge of honor, how curating your physical and digital environment can drastically improve your habits without relying on willpower, and why emotional conditioning may be the next frontier in building a stronger, healthier, more resilient version of yourself.If you're ready to break free of the diet and exercise rat race and step into 2026 with more clarity, confidence, and control—this is an episode you won't want to miss.Plus, don't forget to follow the ongoing RDP Fitness Advent Calendar, with daily videos from December 1–24 designed to make fitness easier and far more effective.

In this episode of the Red Delta Project Podcast, we dig into one of the biggest hidden obstacles in modern fitness culture: outsourcing control. Most people get into fitness because they want more agency over how their body looks, feels, and performs. Yet ironically, the industry often convinces us that we can't trust ourselves—and must hand our power over to programs, gurus, influencers, and external “rules.”Today, we break that cycle.Matt explores why relying too heavily on external diets, training plans, and expert opinions can erode self-worth, create dependence, and ultimately sabotage long-term consistency. Using analogies ranging from school systems to skin grafts, he explains why solutions built from your experience, feedback, and judgment always work better than one-size-fits-all answers.You'll learn: • Why chasing “perfect programs” limits your freedom and progress • How self-reliance in fitness builds confidence in all areas of life • Why personal experience is the most valuable form of evidence • The difference between using experts for guidance vs. outsourcing your power • How to escape paralysis-by-analysis and start trusting your own feedback • Why consistency explodes when your fitness habits feel like they belong to youMatt also answers live listener questions on training setbacks, isometrics, resistance bands, Turkish get-ups, and how to restart your fitness journey after a tough year.If you're ready to reclaim control over your health, training, and self-confidence—and stop letting external voices steer your ship—this is your episode.

Differing Effects of Nociception and Pain Memory on Isometric Muscle Strength in Participants With and Without a History of Injury: A Quasi-Experimental Study Sueki DG, Dunleavy K, Puentedura EJ, et al. Am J Phys Med Rehabil. 2023;102(9):787-794. doi:10.1097/PHM.000000000000220 Due to copyright laws, unless the article is open source we cannot legally post the PDF on the website for the world to download at will. Brought to you by our sponsors at: CSMi – https://www.humacnorm.com/ptinquest VALD MoveHealth - https://movehealth.me/ Learn more about/Buy Erik/Jason/Chris's courses – The Science PT Support us on the Patreons! Music for PT Inquest: "The Science of Selling Yourself Short" by Less Than Jake Used by Permission Other Music by Kevin MacLeod – incompetech.com: MidRoll Promo – Mining by Moonlight Koal Challenge – Sam Roux  

This week on the Garage Gym Athlete Podcast, we're running three completely different scientific studies through the grinder—and none of us saw each other's ahead of time. Expect surprises, arguments, and some actionable training takeaways you can start using immediately. Jerred digs into a kettlebell snatch protocol that boosted VO₂ max without running. Joe explores how dietary nitrates (think beets, spinach, arugula) improve isometric endurance by 25%. And Dave breaks down a 2025 study showing how heavy strength work dramatically improves running economy, durability, and time-to-exhaustion in well-trained runners. We also kick things off with an update on last week's isometric training experiment—spoiler: it was brutal—and end with a practical roundtable on supplements we actually use. If you train in a garage gym, want science-backed performance strategies, and enjoy a little misery mixed with progress…this one's for you. 00:00 – Intro: This week's study mash-up 00:30 – Isometric training update & why Jerred is wrecked 02:25 – Immovable objects, heavy loads & iso strategy 03:47 – Dave digs into CNS fatigue from the iso session 04:52 – Transition: Let's get into the studies 05:16 – Study 1: Strength training improves running performance 08:48 – 31% improvement in time-to-exhaustion 10:27 – Jerred on heavy lifting for runners 12:04 – Joe on balancing strength, speed & endurance 13:56 – The truth about soreness & "gaining mass" fears 15:28 – Study 2: Nitrates boost isometric endurance (Joe) 18:48 – How much beets/spinach you actually need 19:26 – Joe's real-life beet adventure (never pickled…) 20:53 – Study 3: Increase VO₂ max by 6% with kettlebells (Jerred) 21:16 – VO₂ max simplified — oxygen demand & oxygen debt 23:16 – The 15s on / 15s off kettlebell snatch protocol 25:17 – Circuit training vs kettlebell intervals 27:39 – How to implement the protocol in real training 30:36 – Kettlebells vs running for conditioning 33:32 – Supplement roundtable: what we actually take 34:29 – Joe: nitrates & tart cherry 36:05 – Dave: creatine, protein & coffee 39:28 – Jerred: electrolytes & hydration 42:45 – Are electrolytes supplements or just life? 44:22 – Closing thoughts & "Kill Comfort" reminder

Today's guest is Bill Smart. Bill is a sport scientist and physical preparation coach specializing in elite fight-sports performance. As the founder of Smarter Performance and the Strength & Conditioning lead for the CORE MMA team, Bill integrates cutting-edge evidence with real-world high-performance systems to enable combat athletes to show up on fight day in optimal physiological condition. Much of the conversation in sports performance hinges on speed and power development, or conditioning, as a stand-alone conversation. Sport itself is dynamic and combines elements of speed, strength, and endurance in a dynamic space. Training should follow the same considerations to be truly alive and effective. In the episode, Bill shares his journey from cycling and rowing to combat sports. He discusses how long isometric holds develop both physical and mental resilience, and their implementation in his programming. The conversation dives into muscle-oxygen dynamics, integrating ISOs with conditioning, and how testing shapes his approach. Bill also explores flywheel eccentrics, fascicle-length development, and why sprinting is a key element for maintaining elastic power in elite fighters. Today's episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses 30-50% off all courses until December 1, 2025. (https://justflysports.thinkific.com) Use code “justfly10” for 10% off the Vert Trainer Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Bill's coaching journey and early mentors 6:04 – The importance of movement observation and intuition 11:35 – Why athletes plateau and how to identify limiting factors 20:42 – Strength training principles that actually transfer 30:01 – Using movement variability and play in training 40:36 – Coaching communication and creating connection 52:09 – The role of curiosity and creativity in coaching longevity 1:00:55 – Key lessons from years of coaching experience Actionable Takeaways 6:04 – Movement observation and intuition Bill emphasizes that the best coaches develop a trained eye for movement by observing, not just testing. Watch athletes move in multiple contexts before prescribing anything. Look for how they transition between patterns, not only the end positions. Use video less for judgment and more for curiosity. What is the athlete trying to do? 11:35 – Identifying limiting factors Athletes plateau when coaches overemphasize one metric or capacity while ignoring the real constraint. Look beyond the weight room; technical or psychological factors often drive plateaus. Use minimal testing data to narrow focus rather than justify complexity. Sometimes the limiting factor is overcoaching. Let athletes fail and self-correct. 20:42 – Strength that transfers Transfer happens when strength work complements, not competes with, the sport's rhythm and intent. Prioritize strength that preserves elasticity and timing rather than just force output. Rotate exercises often enough to keep athletes adaptive, but not so often that they lose rhythm. Load movement patterns, not just muscles. Treat every lift as coordination under resistance. 30:01 – Variability and play in training Bill describes play as a teaching tool that restores creativity and problem-solving in athletes. Use small games, uneven surfaces, or timing constraints to build adaptable movers. Variability should be purposeful. Expand coordination bandwidth without losing technical intent. Schedule “uncoached” time in sessions where athletes explore movement freely. 40:36 – Coaching communication and connection Great coaching depends on trust and empathy before information transfer. Deliver feedback as collaboration,

Sam Davis is the owner of NeuroLogic Fitness. NeuroLogic Fitness focuses on utilizing applied neurology principles and smart training modalities to optimize your quality of movement and overall well-being.   https://www.instagram.com/neurologicfitness/ Check Out My Game Speed Course and Programs at www.multidirectionalpower.com

Can you gain real muscle with isometric holds and little to no equipment? We break down a 2025 study comparing long-muscle-length isometric training to full range of motion isotonic work for quadriceps hypertrophy in trained lifters. We translate the science into simple setups you can use at home or in a hotel gym, explain why long-length positions matter, how to hit a true 10 RPE on static holds, and when to pair pre-exhaust sets with isometrics for serious growth without beating up your joints. What you'll learn: Isometric vs isotonic for hypertrophy and when isometrics can win How to find and hold true long-length positions for chest, back, quads, and hamstrings Making bodyweight isos hard enough to matter with 30-second max-effort holds Joint-friendly use cases for tendons, pain, deload weeks, and travel A plug-and-play isometric session you can try today Sample session: Pull: Chin-over-bar hold to failure, 4 sets Push: Handstand push-up iso 3 to 6 inches off the floor, to failure, 4 sets Quads: Wall sit at or just below parallel, 30-second max holds, 4 to 6 sets Unilateral: Rear-foot-elevated split-squat iso, back knee 1 inch off floor, 30 seconds, 4 sets per leg Optional overload: Pins, fixed bands, or plates on lap for wall sits Timestamps: 00:00 Intro 01:00 The 2025 study in plain English 03:30 Why long-length isometrics drive growth 06:50 Execution cues: 30s holds and true 10 RPE 08:30 Rehab and tendon applications 10:40 Pre-exhaust plus isos for hypertrophy 12:45 Minimal equipment programming ideas 15:10 Full sample isometric workout 20:20 Soreness, CNS load, and recovery 23:10 Movement skill benefits and coaching cues 27:45 Key takeaways and next steps Links: Free trial of our programming: https://garagegymathlete.com

Dr. Matthew Silver is a physical therapist, author, and owner of Alpha Project Phyzio and Performance in Maryland. His book Built to Run is now available. While he set his college's 8k record and made the all-conference team, injuries prematurely ended Matt's career, sparking his interest in physical therapy.  In today's conversation, we're talking about the different types of strength training that exist, their benefits and drawbacks, and how to integrate them into your training. It's important to recognize that not all strength training is the same. We're going to discuss traditional strength training, isometrics, and plyometrics. Each one is unique and has an important place in your training.  Additional Resources: Our complimentary strength series: strengthrunning.com/strength/ (explosivity, mistakes to avoid, case studies, example movements, etc). High Performance Lifting (Strength Running's flagship weightlifting course) Thank You Lever! I'm excited to partner with Lever - a bodyweight support system that helps you run further or faster with less effort and injury risk.   You've probably seen pro runners using Lever - it attaches to any treadmill and you hook into it like a harness. It effectively makes you lighter, enabling you to run more volume than you normally could with reduced injury risk, run faster with less effort, or return to running after an injury more effectively. Lever allows you to do more running with less risk. From building mileage, introducing faster workouts, aiding your return to running after a break, Lever has a place in every phase of training. The pro's have been using Lever for years, giving them the advantage of more training with fewer injuries. They're also common in physical therapy offices. Because you can run with less body weight, you can gain fitness and practice good technique without risking your recovery. Go to levermovement.com and use code Strength20 for 20% off any system (and that's with a capital S). If you're injury-prone or are looking to take a big swing at your goals this year, now is the time for Lever. That's levermovement.com with code Strength20 for 20% off any system. Thank you LMNT! A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. And BIG news! Their newest flavor is now permanently available : LEMONADE SALT! LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. If you're not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff. Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season. Thank you Gut & Green! Previnex's new Gut & Green Superfoods powder is my new go-to. It has organic barley and oat grass, alfalfa, spirulina, chlorella, kale and broccoli… and that's it. Their ingredients are backed by clinical data and contain three specific gut fibers that help promote GI health, digestion, reduced inflammation, and a better microbiome. With twice of the fiber of my last greens mix and a better flavor, it's a no brainer for me. It's like insurance against my diet (which isn't always as good as it should be) so I can feel my best throughout the day. Try it for yourself here at previnex.com and be sure to use code "JASONGREENS" to save 15% off your first order. Don't tell anyone, but if you put Gut & Green Superfoods powder in your cart, then the 15% off discount will work for anything else you add into your cart as well. Thanks Gut & Green!

Summary In this episode, the hosts discuss the stages of competence and their relevance to motor skill learning. They explore various motor learning models, the distinction between competence and capability, and the critical role of coaching in skill development. The conversation also delves into the importance of teaching individuals how to learn effectively, especially in high-pressure environments like military and sports. Additionally, they address tendon pain management strategies, emphasizing the need for proper loading and rehabilitation techniques. The episode concludes with insights on finding the right coach and fostering a learning mindset. Takeaways The stages of competence include unconscious incompetence, conscious incompetence, conscious competence, and unconscious competence. Motor learning models help in understanding the learning process and can be applied across various fields. Competence and capability are different; one can be capable but not competent in a skill. Effective coaching involves understanding the learner's stage and adapting the approach accordingly. Teaching how to learn is often more valuable than focusing solely on specific skills. Tendon pain management requires a focus on loading and remodeling rather than rest. Isometric holds can be effective for managing tendon pain and improving capacity. Communication in coaching is crucial; it's about what is understood, not just what is said. Peer learning and training groups can enhance skill development and motivation. Finding the right coach is essential for effective learning and performance improvement.

Cardiovascular disease has been among the leading causes of death in America for decades. It's clear that optimizing the human heart is critical for longevity – but are there really sustainable ways to achieve this? In this episode, Mark Young joins us to discuss how isometric exercise can improve cardiovascular health and overall wellness.  Mark Young is a serial entrepreneur, health tech innovator, and marketing expert with a passion for functional fitness. He serves as CEO of Ryze Agency, a Florida-based marketing firm that helps brands grow through strategic storytelling and data-driven marketing.  Always eager to inspire action, Mark leads eight high-impact ventures spanning advertising, retail distribution, out-of-home TV networks, real estate development, angel investing, health and fitness, and professional auto racing. Dive in now to discover: The benefits of making non-pharmaceutical decisions. The link between isometrics and blood pressure. How isometric exercise differs from other forms of exercise. What happens when blood flow is increased in the body.   Are you ready to take control of your heart health and unlock a stronger, longer-lasting version of yourself? Hit play now! Stay connected with Mark's work by visiting his website or following him on Instagram @themarkyoung. And to learn more about how cardiovascular conditioning is achieved with isometric exercise, www.zona.com should be your first stop! Episode also available on Apple Podcasts: http://apple.co/30PvU9C

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page Mind Pump Fit Tip: 8 Simple Habit Hacks that Produce Fat Loss. (2:16) Isometrics for growth. (19:45) Will consuming artificial sweeteners make your brain age faster? (24:25) How the spiritual component in the success of people in rehab is so important. (27:21) New pornography data is alarming. (30:51) Add volume to your press with PRx. (38:39) Holy lifting. (46:16) What industries will AI disrupt next? (51:24) Shout out to the Mind Pump Park City House! (1:01:09) #Quah question #1 – Could tempo being too slow have diminishing returns? I go super slow because I want to ensure proper form, but my workouts take forever. (1:02:47) #Quah question #2 – Can certain rep ranges stimulate the appetite more? Ever since I started lifting in the 4-6 rep range, I have been so hungry! (1:06:13) #Quah question #3 – How do you know when it's the right time for a deficit? I'm getting stronger and building muscle, but I would like to lose some fat so I can see more muscle. I am struggling with what my goal should be right now. (1:07:38) #Quah question #4 – How do you program for a client who only wants to meet once or twice a week for 30-minute sessions? I feel like it's hard to be productive in that short amount of time. (1:13:50) Related Links/Products Mentioned Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** Ben and Tom know firsthand the struggles of addiction and alcoholism. With years of experience helping thousands of individuals, they offer a free consultation call to discuss your situation. Whether you're personally battling addiction or have a loved one in need of help, they're here to guide you toward the support you need. By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don't wait—take the first step today. ** Visit PRx Performance for an exclusive offer for Mind Pump listeners! ** No code for 5% discount gets automatically applied at checkout. ** Muscle Mommy Movement Quiz Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days Mind Pump #2647:  Five Easy Steps to Lose 15 Pounds in 60 Days Mind Pump Store The Effects of Long Muscle Length Isometric versus Full Range of Motion Isotonic Training on Regional Quadriceps Femoris Hypertrophy in Resistance-Trained Individuals Artificial sugar alternatives, such as sweeteners, may make your brain age faster, study finds | Euronews Most children exposed to porn by age 12, study says Mind Pump # 2342: The Porn Addiction Solution With Sathiya Sam Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV Mind Pump # 1165: Bishop Robert Barron on Physical Fitness, Satan, Evolution, Psychedelics & Much More Opinion: These companies could be to self-driving trucks and tractors what Tesla is to cars Mind Pump's First Ever Luxury Destination Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout: 15% off your first order! ** Mind Pump # 1827: The 3 Best Rep Ranges to Build Muscle & Burn Fat Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Paul Chek (@paul.chek) Instagram Layne Norton, Ph.D. (@biolayne) Instagram Thomas Conrad (@realrecoverytalktom) Instagram Ben Bueno (@realrecoverytalkben) Instagram Sathiya Sam (@sathiyamesam) Instagram Bishop Robert Barron (@bishopbarron) Instagram Arthur Brooks (@arthurcbrooks) Instagram