Podcasts about rebel performance

Join me for an encore episode of the Flex Diet Podcast, where Ryan L'Ecuyer and I discuss various aspects of hypertrophy training, client programming, and integrating flexible dieting into fitness routines. This rebroadcast is filled with valuable insights into building muscle without compromising health.We share our experiences and strategies for adapting training programs, the importance of aerobic conditioning, and practical tips for maintaining effective workouts while managing client expectations. The episode highlights their shared knowledge and anecdotal experiences, providing useful takeaways for coaches, trainers, and fitness enthusiasts.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Episode Chapters:02:17 Client Programming Strategies03:44 Adapting to Client Needs06:30 Consistency in Training10:13 Challenges in Coaching16:42 Bodybuilding and Nutrition22:39 Weight Management and Diet Breaks35:26 Carbohydrates and Performance44:19 Meal Frequency and Hunger Management45:23 Intermittent Fasting: Personal Experiences45:47 Fasting and Muscle Preservation46:29 Client Experiences with Fasting47:26 Hunger Waves and Substrate Oxidation48:15 Intermittent Fasting for Cognitive Performance49:00 Fat Oxidation and Fasting Adaptation51:22 Fasted Cardio: Benefits and Misconceptions52:48 High-Intensity vs. Low-Intensity Training57:39 Aerobic Training and Nasal Breathing01:01:46 The Mental Challenge of High-Intensity Workouts01:11:40 Training Priorities and Lifestyle Balance01:14:17 Injury Prevention and Long-Term Training01:22:05 Final Thoughts and Contact InformationConnect with RyanInstagram: https://www.instagram.com/lacurefit/?hl=enRebel Performance: https://www.rebelperformancechi.com/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

This week on the MTB Performance Project we have my friend James Cerbie.  James is the founder of Rebel Performance and is the creator of The Silverback project. I have worked with James since 2019 and respect him as a coach and how he runs his business. Along with being a super smart and analytical coach, he's an overall solid guy in the training world and I am happy to call him a friend.  After a decade of helping people through his company Rebel Performance, he is reinventing his business to serve entrepreneur dads and other men in the pursuit of health, fitness, vitality and a life they can be proud of. The result of years of work and training has now resulted into what James calls: Total Man OS.  If you are interested in finding more about James and his training, you can find him on instgram: @thejamescerbie or his website: https://www.jamescerbie.com/ Thanks so much for your time and tuning into the show! Best,  MTB Episode time stamps: 7:05 - James' big rocks and how he breaks down how he addresses fitness in his coaching 15:40 - Leveraging lifestyle management outside of the gym and how much of a profound impact it has on performance and longevity 18:34 - James' minimum threshold for weekly training  18:58 - Importance of nutrition   19:50 - Importance of sleep   20:55 - Importance of community and support network  21:50 - Meditation, journaling and mindfulness practice 22:50  - Purpose  26:10 - Why coaches matter 29:00 - How James transitioned from Rebel Performance to Total Man OS 34:27 - “Standing on the shoulders of giants.” James talks about all the mentors who have played a big role in his development 43:03 - Total Man OS  

Andrew Triana content provider for Muscle & Fitness, Rebel Performance, founder of TPV, Allostatic Labs, and most notably, an extremist.  “Coach Andy” and “Athlete Andy” reside on polar opposite personality spectrums. “Athlete Andy” has competed from 175lbs to heavyweight with standout performances in multiple weight classes, known for intensity and his ability to perform. “Coach Andy” is a frighteningly well studied specific preparation specialist who prides himself on logic and long term development. Encompassing a unique lens and authentic passion, Andy hope to share his concepts with the performance community over time. To learn more, please visit rapidhealthreport.com to see Dr. Andy Galpin and Dan Garner do a free lab, lifestyle, and performance analysis.   Andrew Triana on Instagram Download Andy Triana's Nootropics eBook Dan Garner on Instagram Anders Varner on Instagram Doug Larson on Instagram  

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

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

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

This week Stronger U Founder, Mike Doehla, sits down with James Cerbie (Founder and Head Coach of Rebel Performance). Together, Mike and James dive into the complex topic of anti-aging, remaining youthful, and critically assessing health/fitness goals when it comes to getting older. James and Mike use their time to chat about the physiological changes a person will experience during the process of aging, what will and will not support a healthy lifestyle as we get older, and so much more!This episode is the perfect listen for anybody who craves the benefits of being youthful (more energy, mobility, and strength), but is tired of trying to "make it work" with supplements, pills, and promises. To learn more about Stronger U, please head to www.strongeru.com or follow us on Instagram at www.instagram.com/strongeruTo learn more about Rebel Performance, check out James' Instagram at www.instagram.com/jamescerbie

Programming for clientsTraining program rationaleGetting results for clientsUnrealistic coaching expectationsWhen numbers don't add upSigns of a plateauManaging hunger during prepThe fasted cardio debateMeanderings from training in Costa RicaFiguring out your goalsFind Ryan at Rebel Performance or follow Ryan on IG @lacurefitRyan's top two tips for doing a lat pose The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course opens today, Jan. 3rd to Monday, Jan. 10th. If you are outside of the enrollment window, sign up to be notified when the course opens again.

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

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

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

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

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

Are you currently building your engine and crushing strength PRs in your training?? Joining me on the show today is longtime client of Rebel Performance, Brent Miller. Brent is a strength coach at TNT Fitness; so why is he training with us at Rebel? In his own words, “Coaches need coaches, too. A lot of strength coaches do train with us, but we also have plenty of former athletes who just want to reclaim their athleticism. A client told me the other day, “I'm not on a playing field anymore, so I just want to dominate this leaderboard of life,” and that's a statement we at Rebel can get down with. Brent and I dive into his primary frustration that brought him to Rebel and why the accountability piece of having a coach and other like-minded humans around to push you is so important. We then talk all things strength and the range in which we can express it. Here's a look at how Brent's strength has increased significantly in just 14 weeks: his squat went from 420 lbs to 510 lbs; his bench went from 329 lbs to 360 lbs; his deadlift went from 511 lbs to 547 lbs. Thats not all. Here's a look at how Brent's engine has increased in the last 14 weeks: his Death Race time went from 14:43 to 14:13; his push, pull, row AMRAP went from 4 rounds to 4.75 rounds; his Row Burpee Metcon went from 7:38 to 7:18. These are only a few examples, and you too can have these results. Listen in to the episode to hear how you can build your engine and crush strength PRs just like Brent and all other Rebel athletes. What You'll Learn in This Episode: [05:14] How long Brent's been training with Rebel Performance [06:42] Brent's primary frustration that brought him to Rebel [11:59] Why you need accountability [14:57] Brent's big wins at Rebel [17:25] The range of expressing your strength [19:48] Big lessons Brent has learned through training with Rebel [21:48] The importance of following what's written [24:40] Balancing your deposits and withdrawals [29:01] The actualities behind fitness trackers [31:39] Brent's one piece of advice [33:57] Why you should join Rebel [34:45] Where to find Brent and TNT Fitness Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Brent Miller on Instagram here: https://www.instagram.com/brenttntfit/ (https://www.instagram.com/brenttntfit/) Follow TNT Fitness on Instagram here: https://www.instagram.com/tntfitnessmenasha/ (https://www.instagram.com/tntfitnessmenasha/) Check out TNT Fitness on Facebook here: https://mbasic.facebook.com/TNTMenasha/ (https://mbasic.facebook.com/TNTMenasha/) Explore TNT Fitness here: https://tntmenasha.com/ (https://tntmenasha.com/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh,...

Managing pain and injuries can be tricky. Sometimes we get banged up; we have hip pain, shoulder pain, knee pain, back pain, etc. BUT, we still want to maintain our training and push the gas pedal. Joining me on the show today is Dr. Ryan Summers, a doctor of physical therapy and certified strength and conditioning specialist working with fitness professionals from around the world. He is the Vice President of Coaching Operations at Active Life, a company aiming to bridge the gap between fitness and healthcare. Managing pain in your training becomes especially complex when we're looking at it from a fragile mindset. Humans are not fragile, and our goal at Rebel Performance is to help you find your peak performance so you are living your most active life even in the midst of training setbacks. Ryan and I dive into the general principles behind pain and how you should modify your training before you eliminate your training. We then steer the conversation to passive strategies versus active strategies you can use to manage pain and injuries. Ryan shares his hierarchy of needs methodology breaking down active and passive range of motion. Listen in as we unpack the different strategies and tactics you can use to empower yourself and put you in a position where you can be really successful. What You'll Learn in This Episode:  [04:12] An introduction to Dr. Ryan Summers [09:50] General principles behind pain [12:48] Modifying training before eliminating training [15:44] The spectrum of uncertainty [18:30] Passive strategies versus active strategies [21:05] The relationship between rehab and training [34:03] The hierarchy of needs [41:24] Blood flow restriction training [42:44] Principles over methods [51:35] Where to find Dr. Ryan Summers Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Dr. Ryan Summers on Instagram here: https://www.instagram.com/dr.ryan.summers/ (https://www.instagram.com/dr.ryan.summers/) Follow Active Life on Instagram here: https://www.instagram.com/activeliferx/ (https://www.instagram.com/activeliferx/) Explore Active Life here: https://www.activelifeprofessional.com/ (https://www.activelifeprofessional.com/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your 90-day risk-free trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Do you have a hard time separating pain and performance? Both can be extremely tricky to navigate, particularly when you're trying to crush your performance without also crushing your back, hips, knees, etc. This is why I wanted to bring Ian Titus, a rock star client of Rebel Performance, on to discuss how we got his performance skyrocketing while staying pain-free. Not too long ago, Ian set a goal for himself to hit a 500 lb deadlift before he was 50 years old; however, he couldn't quite master the most important part – adding weight to the bar. What kept stopping him was the excruciating back pain he would get each time he would lift the bar. That's when Ian decided it was time for a change and joined the Rebel fam. Fast forward to 12 weeks later, and Ian just smashed a massive 100+ lb deadlift PR of 560 lbs, 100% pain-free. This episode is all about Ian and I unpacking the exact steps we followed to make it happen. The two of us dive into the importance of having somebody else program for you, the implements and exercise selection you should choose and why utilizing different training phases is good for your training. Listen in to discover how you can PR your deadlift by 100 lbs in just 12 weeks, while still feeling your absolute best. What You'll Learn in This Episode: [04:19] Ian's past deadlift numbers versus his numbers now [10:40] Getting Ian hitting his PRs pain free [12:52] Key differences in Ian programming for himself versus when he hopped in with Rebel Performance [16:10] Separating performance output from feeling good and being pain free [20:03] The implements and exercise selection that helped Ian become pain free [23:00] How your ego can get you in trouble [25:23] The key to replicating Ian's results [28:08] The cardio game changer [30:00] Three big changes Rebel brings to the table [36:18] The importance of going through different training phases [41:50] Where to find Ian Titus [42:30] Ian's recommendation for why you should join us at Rebel Performance  Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ian Titus here: https://www.instagram.com/iantitus_/ (https://www.instagram.com/iantitus_/) Find Ian Titus on Facebook here: https://www.facebook.com/trainwithtitus Want to learn more about the Training Team? Click here to chat with our team: https://direct.lc.chat/13098984/ (https://direct.lc.chat/13098984/) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature (GO HERE). 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then https://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature (GO HERE.) 4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then https://www.rebel-performance.com/?utm_source=website&utm_medium=super_signature#offers (GO HERE.)

Do you want to simultaneously develop strength, hypertrophy, power, endurance, and movement in your training? Joining me on the show today is Chris Eldridge, a high-performance firefighter and client of Rebel Performance. Chris has competed in powerlifting, strongman, boxing, and rugby, and now finds himself in a career that requires all forms of fitness, firefighting. Chris joined the Rebel Performance Training Team back in January, and his training success has skyrocketed since. He's now hitting PR numbers across the board in all aspects of strength, power, and endurance. He and I dive into what it means to be the total package and why it's common to see athletes struggling to bring strength, endurance, power, and speed to the table at the same time. Chris shares a glimpse into his training background and the many wins since joining the team. We discuss single leg/arm work and its positive effect on performance and why it's so important to have somebody else program for you, that way you aren't overthinking and overlooking your least favorite exercises. Be sure to listen in to hear how we helped Chris unlock the true total package performance. What You'll Learn in This Episode:  [12:18] How Chris was introduced to Rebel Performance [15:00] Bringing the total package to the training table [18:27] Importance of creating attribute bars [19:06] Big takeaways that have contributed to Chris's training success [23:10] A glimpse of what a firefighter's uniform weight is [24:15] The use of single leg/arm work and its positive effect on performance [27:23] The benefits of having somebody else program for you [33:27] Bringing the conditioning variable to the table while also getting the hypertrophy and strength outcomes [41:57] Why you should join the Training Team Links: Follow Chris Eldridge on Instagram here: https://www.instagram.com/boogeyman_511/ (https://www.instagram.com/boogeyman_511/) Explore our Free Training Samples here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature (GO HERE). 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then https://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature (GO HERE). 4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then https://www.rebel-performance.com/?utm_source=website&utm_medium=super_signature#offers (GO HERE).

James Cerbie is a founder and coach at Rebel Performance which helps thinking athletes move and perform better. He's extremely knowledgeable about mechanics and sports performance. He built a system where he can test 100's of training modalities every year. He's results driven which is what we're about here at Think Fitness Life,  We talked about his origin story, his training philosophy. Listen in and to hear more about his 5 pillar approach. 

Do you want to be antifragile and put on 18 lbs of pure muscle? On the show this week, Dr. Charlie Mize, a good friend and long-time client of Rebel Performance is joining me to discuss how we helped him pack on nearly 20 pounds of muscle and got him feeling better than ever. Charlie is a doctor who specializes in emergency medicine and resuscitation. Previously, he did helicopter mountain rescue and pre-hospital critical care in Bhutan, and he is now with the International Committee of the Red Cross working on resuscitation of the war wounded. With such a physically demanding profession, Charlie's fitness is essential for his performance. We dive into the episode as Charlie shares his fitness journey going from having constant pain to hitting PRs on all his lifts. We unpack the necessity of fitness skills in certain career paths, being overspecialized in one particular thing, knowing your fitness limitations, movement-based changes, and understanding the way your body adapts. We then steer the conversation to competition-based training and the power behind having a community to join you in crushing your goals. To close out the episode, Charlie shares some lessons and takeaways from his experience training with Rebel Performance. What You'll Learn in This Episode: [02:15] An introduction to Dr. Charlie Mize [04:45] The necessity of fitness in certain careers [08:30] Downsides of being overspecialized in one thing [10:39] Understanding your fitness limitations [16:50] The benefits of having balancing abilities [18:30] Movement based changes [21:45] The power behind community and competition-based training [26:18] Charlie's lessons and takeaways training with Rebel Performance [28:20] Understanding the way your body adapts Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Check out our free resources here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Learn about the Training Team here: https://bit.ly/3eRHBlr (https://bit.ly/3eRHBlr) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Would you like to discover what weekly training split is right for you and your goals? Listen in to this week's episode to hear the fellow Rebel Performance coaches, Ryan Patrick, Ryan L'Ecuyer AKA Meat Daddy, Keiran Halton, Lance Goyke and I talk all things training splits and understanding the flow of what a training week should look like to recover. The coaches and I share our tips and secrets behind how we help our athletes experience massive success in such a short period of time. Too many times, we see people putting in the extra work, but the progress they want to see just isn't there. This all comes down to stress management and knowing what your body needs in your training. We do a deep dive into the nitty gritty of what it means to appropriately balance your stress load over the course of a training week so that you're in the best position possible to drive the most adaptation from your efforts. Listen in as we share how exercise selection plays a huge role in distinguishing the right training split for you. Ryan Patrick says, “It's important to know what to include, but it's more important to know what to exclude.” You should use your exercise selection on your training day to determine the stressor and how great it's going to be. What you'll learn in this episode: [03:30] Understanding when to apply stress [05:57] Bodybuilding stress management [07:45] Differences between bodybuilding and powerlifting stress management [09:10] Total body versus upper/lower training splits [10:40] Exercise selection [13:54] The 3,3 split [14:55] Stimulation day versus developmental day [18:30] Starting with the outcome [31:25] High volume phases followed by low volume phases [34:00] Final takeaways Links: Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow Ryan L'Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/)   Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf                                                        )  Explore our Free Training Samples here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach) 

Do you train consistently without seeing the results you want? If your training has hit a wall, today's guest just might open your eyes. This week's episode features Luke Vitale, a former collegiate lacrosse player and current trainee on our new Training Team. Luke just finished a training cycle with us and in his words, “The progress I made was stupid. I've never seen that kind of progress in such a short period of time.” We dive into Luke's major progressions and PRs he's seen throughout this 12-week training cycle:  500 x 5 deadlift (old 5 rep max was 455), 275 x 5 bench (old 5 rep max was 255), 17 inches added to his broad jump, and 20 calories added to his 10-minute assault bike challenge. We then steer the conversation to Luke's training background in playing lacrosse and how he enjoyed lifting; the effort was there, but he wasn't seeing the results he wanted. Luke shares his experience writing his own programs and his frustrations he faced in always overcomplicating things. This episode is all about Luke's journey from getting his training “out of the mud” and how he made it happen. What You'll Learn in This Episode: [02:45] An introduction to Luke Vitale [04:10] Diving into Luke's PRs [11:05] Luke's training background prior to Rebel Performance [14:00] What led Luke to stumbling upon the Apex Training Team [15:30] Overcomplicating programming [22:50] Surrounding yourself with people who push you [27:45] Lessons Luke took away [29:50] Using autoregulation in programming [33:40] Why you should join the training team Links: Explore Sticks for Soldiers Lacrosse Tournament here: http://www.sticksforsoldiers.org/ (http://www.sticksforsoldiers.org/) Follow Luke Vitale on Instagram here: https://www.instagram.com/lvitale_29/ (https://www.instagram.com/lvitale_29/) Check out our free resources here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Learn about the Training Team here: https://bit.ly/3eRHBlr (https://bit.ly/3eRHBlr)  Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

On the show this week, I have Zach Kayne, a good friend and former college teammate of mine, and also former Chicago White Sox player. Zach currently trains with Rebel Performance on our new training team that was launched this month. He is a dedicated, hardworking and competitive human who knows results and success do not come easy. We dive into today’s episode by giving a background on who Zach is and where his athletic journey has led him. Zach’s whole life consisted of sports, competitions, having teammates, etc., so he always used sports training as an outlet. Zach was born with natural athletic abilities; however, he did not have that natural strength ability, which meant he had to put in the extra work to get where he is today. Zach unpacks the challenges he faced in searching for a new training outlet as he transitioned from playing ball every day to working in the real world from 9-5. Whether you played sports in high school, college or professionally, most people can relate to the mental and physical obstacles you face when transitioning out of your sports career. Listen in as Zach shares what the process was like in reclaiming his athleticism as he gives insight on his experience training with Rebel Performance. We talk all things progress, personal records, growing functional strength, and maintaining athletic ability. To close us out, Zach gives his parting advice on the hard work and dedication that goes into training with the Rebel Performance team while expressing how rewarding the results are. What You’ll Learn in This Episode: [03:59] An introduction to Zach Kayne [10:12] Zach’s transition from playing sports to “entering the real world” [15:05] A look into Zach’s numbers training with Rebel Performance [19:30] Growing functional strength and increasing athletic ability [22:00] Differences in working with Rebel Performance versus other training outlets [24:45] Satan’s Beep Test [25:55] Zach’s closing piece of advice Links: Follow Zach Kayne on Instagram here: https://www.instagram.com/kanye_86/ (https://www.instagram.com/kanye_86/) Explore the Free Training Samples here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Check out Satan’s Beep Test here: https://bit.ly/33M8eTM (https://bit.ly/33M8eTM) Chat with our team here: https://bit.ly/2RWYEKW (https://bit.ly/2RWYEKW) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group. https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

We’re mixing it up a little bit on the show this week with a few of the Rebel Performance coaches joining me: Ryan Patrick, a physical preparation coach for athletes and powerlifters and the owner of Peak Fitness & Sports Training, Ryan L’Ecuyer, a strength coach with a primary focus on hypertrophy and bodybuilding, and Keiran Halton, a personal trainer and Brunswick HS Strength & Conditioning Coach and former Division 1 athlete. We’re first going to dive into our new Rebel Performance Training Team and the different program pathways and changes that will be offered in this new launch. I’m not lying when I say we have a program for everybody: those who want to be the total package or the fire breathers, those who are busy professionals, those who want to get swole, those who are a recovering athlete or want a modification of powerlifting, or those who want a little bit of everything and would like to try it all. I also brought the Rebel Crew on today to discuss core training misconceptions and what the core actually does from a functionality standpoint. Ryan L’Ecuyer and I start off by sharing why the core’s main purpose is to control the position of the rib cage and pelvis and how we can use those muscles to present good movement everywhere else; this will help us work the muscles we’re intending to work. Keiran then does a deep dive into how the core is your foundation and getting your core into a good position will 9 times out of 10 help clear up any pain and issues clients may have, and it will also allow them to actually feel the targeted muscle groups. Ryan Patrick discusses his take on keeping the diaphragm and pelvic floor stacked in order to get the hips and shoulders moving better, which will allow overall higher training volume. Listen in as the Rebel Crew shares their approach to different positions and breathing mechanics that may work for some, but not for others and understanding the difference. One of the approaches we do discuss is phasing in a mixture of different variations and traditional core exercises to create a happy medium for clients who enjoy seeing ab exercises in their programming. Ryan Patrick shares a general rule he typically follows, which is, “Give them what they want in the context of what they need.” We close out the episode by answering listener questions regarding nutrition, how biomechanics can impact physiology, and percentages for sprinting. What You’ll Learn in This Episode: [03:40] Rebel Performance Training Crew Intro and the Program Pathways They are Offering in This New Launch [22:09] The core’s true purpose is to control the position of the rib cage and pelvis [27:40] Keeping the diaphragm and pelvic floor stacked is a recipe for driving up your training volume [29:54] Much of "core" training is about creating appropriate timing and stiffness [41:18] Some of our go-to exercises to help you build a strong core [48:27] Listener questions like how do biomechanics impact physiology Links: Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow Peak Fitness & Sports Training here: https://www.instagram.com/peakfast/ (https://www.instagram.com/peakfast/) Follow Ryan L’Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf ) Click to read more about percentage for sprinting: https://pubmed.ncbi.nlm.nih.gov/31754845/ (https://pubmed.ncbi.nlm.nih.gov/31754845/) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel...

The bois jump on with owner of Rebel Performance and good friend of the show, James "Rice Cake" Cerbie. They get back to their discussion on educated meatheads, which is the preferred nomenclature of their ilk. From how to better train gen pop to how everyone can benefit from training more like an athlete, all bases are covered. Always a pleasure when we get to chat with James and think he is one of the best resources for both athletes and coaches alike.   1:00 The bois talk about how awesome their appearance on Rebel Performance Radio was 3:00 PROJECT SILVERBACK 9:00 Apex athletes 15:00 Lifeproof 20:00 You're probably not a lion. You're a deer. 25:00 Rooting for the underdog 30:00 What really matters 38:00 The sick joys of jiu jitsu 50:00 Regular people who want to kick ass 1:01:00 Did you know Dean deadlifts 700lbs? 1:10:00 Templates vs 1-on-1 coaching 1:13:00 Movie review time!   James Cerbie www.rebel-performance.com   IG jamescerbie

What does it take to be a well-rounded athlete? Find out below! Perhaps you are into training or know it's important, but what if you don't have a particular goal? What if you just want to move better and look good naked in the process? How can I know what to focus my training on if I don't have a goal? That's where this interview with James Cerbie will blow your mind. He has carefully designed a training plan that builds all the essential performance qualities one needs to be a healthy human being. In this podcast, you'll learn: What life proofing is, why it's important for your health and performance, and how to build it. The 5 fitness attributes you need to become athletic as can be Which metrics are useful to measure fitness qualities, and how to adjust your programming based on testing Has your progress stalled? How can you pivot your training to keep the gains going There are 4 categories of athletes, how does training differ for each? How can you build athleticism with minimal gym equipment? Is the performance vs health dichotomy really a thing? If you are ready to push the envelope with your training, become more athletic than ever, then you definitely need to give this a listen. Convinced that this training program is for you? Sign up for the Apex Athlete Team Training, which is open from January 11th-15th, 2021. You can sign up for it here.  Missed the deadline but still want to hop on the gain train? James and the folks at Rebel Performance offer coaching year-round. Work with Rebel Performance Coaches here. Look below to watch the interview, listen to the podcast, get the show notes, and read the modified transcripts. Watch the interview here. Learn more about James Cerbie His website: Rebel Performance His podcast: Rebel Performance Radio. You can check out the one he did with yours truly here.  Facebook: Rebel Performance Twitter: @rebelperformnce Instagram: @therebelperformance Bio James Cerbie is the founder and head coach at Rebel Performance. He can be found lifting, drinking coffee, roaming in the mountains, reading research, or watching superhero movies. Show notes Here are links to things mentioned in the interview: Costa Rica Underground S&C 2018 Retreat Review - This was an awesome performance retreat that James and I spoke at a few years back. So much fun! Elevate Sports Performance and Healthcare - The spot in Vegas where ya boi works. Ryan Patrick - An excellent strength coach out of the Cinncinnati area. Tim Ferriss - One of the best bloggers out there. A person who learns things quickly and interviews high performers. Alpha Brain - A nootropic supplement to help you be focused AF. Train Heroic - An interface used for coaching Rebel Performance - This is where you can find James Transcripts What is life proofing? James: I've been an athlete my entire life, that's very much how I think of myself, my self-image. I can remember there being this moment of crisis when college ended, and I was fortunate to play baseball in college. So, I was always on a team, I was always training, I was always competing, it was always underneath this umbrella of being a well-rounded stack across the board athlete. When college ends maybe for some people with high school or some people that are lucky enough as professional. It's the Thanos finger snap moment where this thing you've known your entire life disappears. Fortunately, I had fallen in love with the weight room along my journey of planning sports. And so, I looked at the landscape said, you know, I'll be fine. I'll go compete in something like powerlifting, maybe I'll try bodybuilding. CrossFit was a thing at that point. Strongman existed. I'm gonna go try these things. I'm sure one of them is going to definitely do it for me, that's gonna be my thing. So, I started dabbling and trying all these things, just to come to the realization that none of them were for me. Just really frustrated in that journey in that process. Because I love training, I love throwing down but I couldn't find the right avenue or outlet for what I wanted. I wanted a blend of what these things gave me. Like, I don't want to just be a powerlifter. I'm not attacking any of those sports, they are all each incredible on their own, right? They just weren't the right thing for me. I'd get to about eight weeks into a powerlifting program and I would feel like a refrigerator. It's like I can't sprint, I can't jump, I don't move. Like, I just hated the tradeoffs that I was having to make. And so, I said, all right, there has to be a better way of approaching this so that I can get the outcome I want, and then I've got to figure out how to make that competitive. So, I can still have a competitive outlet, I need to have a team component to this thing as well. And so that's where I started playing around with this concept of being Life Proof, or this concept of being Apex. It's kind of saying, okay, I want to be well-rounded as an athlete. And I think if you're a human, you should want those things as well, right? Because, in my mind, if you're a human, you're an athlete. And what that means in my definition is I want to give you kind of five attribute bars: Strength hypertrophy Power Endurance Movement IQ If I can give you all five of those, if you have all five of those, then I think you are pretty Life Proof. You're gonna be able to handle whatever life throws at you. Exactly how high you want these attribute bars to go will differ from person to person. [caption id="attachment_13325" align="aligncenter" width="500"] Personally, I'm a level 35 physical therapist with Elven magic. (Image by Parker_West from Pixabay)[/caption] How much time do you have to train, how much you want to make your life revolve around being in the weight room and lifting? But I don't care if you're a 55-year-old CEO, I want you to have all five of these things so that you just do well in life. If you want to ramp that up to a much higher level, then we can do that as well. Are you the 23, 24, 25-year-old kid who wants to spend two hours training, you want to make your life will revolve around eating, training, sleeping, etc. We can bump those attribute bars up significantly higher for you. But regardless, I want all five and that's the point is I want to give you all five of those things. If you have all five then I think that you're probably pretty Life Proof. You should be able to handle just about anything that you're going to tackle in life. If you need to lift something heavy you can, look like a superhero, go rock in the mountains, do Matt Condon medleys, jump, sprint, throw.  you have all your bases covered. Zac: Do you think powerlifters get triggered and offended with your disclaimer? [caption id="attachment_13326" align="alignnone" width="600"] the bigger the beard the more easily triggered, they say (Image by revolutionprinters from Pixabay)[/caption] James: Nothing against the sports  I think they're all incredibly they do shit that I could never do. It's just not for me. And I have found that there are a lot of people out there who have dabbled and tried these other sports and feel the same way I do so. Zac: You sacrifice things James: A lot. Zac:  I remember when we went to Costa Rica, there are these big dudes at the retreat that we went to, and they absolutely destroyed the weightlifting competitions we had. But then you go hiking and it's a struggle. Or we play a sport, frisbee on the beach. You're not gonna get picked first by any means. James: And that was the tradeoff that I wasn't comfortable with. I still need to be able to go sprint, jump, cut, do athletic things.  for me, that's where power lives. Olympic lifting is cool. It's great. If you want to use it, awesome. Just not my interest.  I would rather sprint, jump, throw, and cut. Zac: Yeah. And I think as social animals, unless you're going to be spending all day every day in those, you know, doing Olympic lifting, which is fine. I've watched people do that. But sometimes you might meet up with friends and go play something Spike ball as we've been doing a lot at Elevate. You're limited in your capability of doing that and enjoying that. So, I think this concept is very useful. I also think that having a baseline you need at least this amount of a given attribute, and then you can expand upon whatever you want to depend on your task is very effective. I think a lot of people think that they have to push X number of weight in order to have success in whatever it is that we have in our movement realm. But that's most certainly not the case. When you came up with these five qualities, do you feel as though it filled that void of not having baseball in your case? I went through a similar crisis with running. Now obviously, I could have kept running because that was my sport. But I hated it. I only did it because I was decently fast at it. But did you feel as though it gave you similar satisfaction in pursuing that compared to baseball? James: Yes. So, the key there was in actually finding the other people, finding your tribe, finding your people who felt similar, who wanted to train in a similar way. And so, then you actually were able to get the team-based component back. So, it did successfully fill that void. And the first experiment that I essentially ran with that was The Silverback Training Project. It was a very big success for the people that we got on board. We saw improvement across the board. We have people hitting 50 to 100-pound PRs in the big three! I'm not talking about going from 100 to 150 pounds either. We're talking people squatting 500 for the first time, people deadlifting 600 for the first time, people who were in pain who are no longer in pain and feel good. 30% improvements on 10-minute assault bike challenges. And all these other met cons we we're testing. They're putting on muscle, they feel good. We're hitting three, four-inch PRs in verticals, broad jumps, we're doing better on 10-yard and 15-yard sprint tests. To go back to the attribute bar analogy, we're essentially taking all the attribute bars, and they're all getting moved up. And so that was a nice reassurance to see. One, conceptually, my thoughts on a whiteboard, when actually given to humans worked. Because there's always that thought that I'm gonna sit down and write a program and it's just not gonna work. But it does. Contrary to what a lot of people think, you can actually get a lot of progress across the board if you're smart in how you implement these things. But the biggest one was just seeing how the people came together. You filled that void for them, they got to compete again, they got to have a team. And so, it was a lot of fun to watch that transpire. We did it for a couple of cohorts, just to make sure it wasn't an anomaly the first time. And you see a similar thing happen every single time. So yeah, that was the first big win into that realm. Now we just need to spread the word and find more humans that believe in this concept. [caption id="attachment_13327" align="aligncenter" width="500"] Team work making the dream work and shit (Image by truthseeker08 from Pixabay)[/caption] Zac: It's kind of what CrossFit was trying to do. And there are some CrossFit boxes that probably implement this successfully is you want to be well rounded in all of these qualities. But then the issue is that because you're varying the workout so much, you don't get that progressive improvement in specific qualities. Whereas you're advocating that you can get improvement in all these qualities, but you have to apply the concepts of progressive overload in order to make that happen. And it sounds like you also measure each of these qualities to let you know, where we have to tweak the program to improve even further. The best tests to measure athleticism James: Strength is pretty straightforward. We don't use one rep max very often just because it's so skill and technique based. So, I use more three, five, and ten rep maxes. I want to see strength improve across a range. Hypertrophy is a much more difficult one to measure, I don't have a great performance-based metric for that. I think your performance on higher rep stuff or timed sets would probably be a little bit of an indicator, but we're probably going to use more just vanity metrics. Take a before and after picture. Do you look more jacked? Are you happy with this outcome? You could also test body composition. Looking like a superhero just comes with the territory when you do what you're supposed to do training-wise and in the kitchen.  Endurance is easy, we use a 10-minute assault bike challenge. You go as hard as you can for 10 minutes, and let's see where you're at. Four miles seems to be a pretty good threshold. I've had a couple people push five, which is outrageous. These dudes are freaks. They just have engines for days. We will also look at the resting heart rate and see if there are any drops. Zac: I can't push volume on a bike for whatever reason. And it's not because of the lack of the ticker. It's because of the local muscle fatigue for me. It's the same for lifting. Although I've gotten significantly better at tolerating more volume with a single move, which I need for a training effect, I have to vary the. exercises to train enough. I might do an Arnold press and only get four sets of whatever rep range. And then I just I cannot output anymore. But then if I change to an incline, then I'm right back in action. we're back. The cardiac adaptations are there, it's just the supporting structures aren't there to carry it out. So that's where a lot of my training has been going because that's what I know is the rate-limiting step. James: It's those capillaries and mitochondria, bro. On the power attribute bar, I'm looking at jumps, sprints, and throws. Vertical, broad, lateral. I want to see multiple repeat jumps as well. 10-yard sprint, 15-yard sprint, maybe out to a 40 or 60. I don't have Olympic lifts in my model. It's not because they don't work, I just choose not to use them. I think that jumps, sprints, and throws are more effective and less technical. Movement is obviously really hard, so our measures are subjective; things feel easier, pain reductions, getting muscle fatigue instead of joint pain, etc. Oo the endurance side of the coin, are resting heart rates dropping? If I can get actual numbers, I want to get actual numbers. This allows us to see where we need to focus our efforts. Say all qualities but endurance are improving. We may potentially change volume or something else in their template.  Zac: Then would you do things to maintain the other quality, so perhaps, you'd increase volume to potentially improve endurance components, but then you're just adjusting maybe it's less volume, less volume on the power components or, you know, you're doing less volume of the strength work? James: Yeah, I'm a big block periodization fan, physiologically. That just makes a lot of sense to me. And it works. So, I talk about all five of these attribute bars, but we need to appreciate that I'm not hitting the Go button on all five of these all the time because that can't work. It's more of how you stack the blocks together in a sequential fashion, that allows you to get this good development across the board. And so that's the biggest thing. It's making sure that we have you in the weekly training template for whatever type of athlete you are. And we can talk more about that. And then from there, it's just making sure we sequentially have a block of training that makes sense. What am I focusing on for these four to six weeks, and then what am I going to focus on for the next four to six weeks while I maintain these other things? So, when I have maintenance with progress, you are slowly bumping these things up over time. If you only zoom in acutely, you may only see one or two attribute bars going up. But when you zoom out and look at what happened over 12 to 16 weeks, we've got all qualities to improve. And that's what we're chasing. Zac: To be everywhere, to be nowhere. That extends to not just fitness qualities, but all things. You can't be an expert in all things mitochondria and real estate at the same time. Your outputs in each domain wouldn't be as high as if it were a focused effort. So too with training. But where I also think you are doing a far superior job compared to other people is you don't build one-trick ponies. You allow for adaptability. Mastering only one quality can help if pursuing a specific sport, but it puts you at risk for bad things to potentially happen when you have to call upon those other qualities. James: Yeah, and if you have a highly specific goal, and you want to be the best in the world of that highly specific thing, then you have to be a one-trick pony. And that would be good for you. If you want to be an elite level powerlifter, if you want to step on stage for bodybuilding, if you want to compete in Olympic lifting, I think all those avenues are incredible. And if that's your thing, and that's what lights your fire, go do it. That's awesome. But if those things don't light your fire, then maybe we think about training in a different way. Athlete archetypes Zac: Once you've established a life proof baseline, where do you go next? James: This is where it depends on what avenue are you in? Are you in a one on one training experience where you're getting a dedicated coach with individualized coaching? Because those conversations happen pretty often, and we get pretty detailed nitty-gritty into the weeds. Or you're doing more the team-based approach, where you're getting into a pre-written training template that you're funneled into based on your goals. So those go through more pre-determined cycles. We essentially will go through waves of hypertrophy, work capacity, focus block of training, and then we're going to go into a more strength, power, etc., focus block of training. If we decide on improving a specific quality like strength, we may lower the rep ranges and have that be the main focus. Then, we're blending power and throughout that with jumps, sprints, throws, etc. Endurance is getting thrown in there as well, whether or not we're doing a short to long, longer, shorter approach, etc. It kind of depends. But again, I think what we do first is we try to funnel the athlete into determining what is your specific archetype? Because the concept of life is very broad, so we need to narrow that down. We've found that people generally fall into one of four categories: Base athlete Stacked athlete Strong Athlete Tactical athlete Base athlete A base athlete cares most about movement. They want to move really well and feel good while sprinkling other pillars on top. These athletes will use more of a sensorimotor-based approach. Your big squat might be a heel-elevated Zercher squat because movement is the highest priority. https://www.youtube.com/watch?v=gmDnYnGWA-I Stacked athlete Stacked athletes want the five attributes to be as level across the board as possible. They want to be the middle linebacker of humans. For them, we're more aggressive at how we're chasing performance outcomes. They get put on a three training split: three lift days, two low conditioning days, one high conditioning day. Strong athlete The strong athlete cares most about strength and hypertrophy. Fantastic. You can put on a four-two training split into four lift days and two easy conditioning days. You're not going to get the hard conditioning day, because there's nowhere to fit it into your scheme. Plus, you don't care that much about that outcome. But we still want the two low conditioning days because we need that at least low-level aerobic ability and capacity to feed into everything else that you're doing. Tactical athlete The tactical athlete cares most about endurance. They have more met-cons and medleys, rucking in the mountains.  These athletes also are put on a four-two split as well. So, they have four "lift days" and two easy conditioning days.  Their lift days are a bit different. They'll first have two big lifts (e.g. squat and press, hinge and pull, etc) and instead of accessory work, they'll do met-cons or medleys. These exercise choices fall somewhere in the hypertrophy and endurance realm, so it helps them out. How people should train who have general fitness goals James: I would say the vast majority of people we get in this team-based programming training approach have very generalized outcome goals. They just want to see the attribute bars move up. For these people, we bleed in competition throughout the program, allowing them to train for something. Whenever we can get away with it in 2021, we are going to do some events in-person. Zac: In Salt Lake? James: Yeah! There's a really cool facility up outside of Salt Lake. It's an old airplane hangar. And it's gutted out, and a gym. It opens up onto an outdoor rig, which then goes on to about a 40-yard field, and there's a sand volleyball court. So, it'd be the perfect place to do it. And you got the mountains as the backdrop. We will likely split this meeting into a competitive and general division. The reason why is because we have people of various performance capabilities that believe in the concept. Some can squat 500 pounds, some just want to feel good, but we're all on the same journey.  Just show up with the mentality, attitude, and desire to get better. That's all we want. We are very fortunate to have a community of people where we don't have egos. We just want improvement. We just want you to get better. Improving athleticism with minimal gym equipment Zac: How do you adapt the thought process in the life proofing concept to someone who has minimal equipment? Especially during these home-gym COVID times? James: We have three tiers of options for people that want training. So, the top tier is you come in, you get a one-on-one coach that's totally personally dedicated to you. And it's totally customized. Then we have the Apex team, which is one that we've been talking about, which is a team-based programming approach. We put way more of an emphasis on the community, the competition bit, and you're plugging into just really, really well thought out, science-backed and tested programming that is going to work phenomenally well, for the vast majority of people. For both of these tiers, you need to have access to equipment. So, I tell people that I write the programming assuming you have access to the same garage gym I do. So, my garage gym has a rack, a single cable machine, an assault bike, a rower, a ski erg... Zac: A ski erg in your garage gym? That is badass. James: Yeah, so I don't use a skier very often just because that's a weird one. Most people will have a bike or rower. And then assuming that you have access to most of the dumbbells and kettlebells. Assuming you have access to most of those things, we can make adjustments within the team training. For the people that don't have any equipment, if you're the I have a dumbbell, maybe I have a kettlebell, I have a few bands or just my bodyweight, then we have pre-written programs in our program shop that are built for just at-home training. To respond to gym closures, we added several different training programs that you can do at home. You don't need anything more than your body weight, maybe a dumbbell, kettlebell, or some bands. However, training without equipment is not a long term strategy. We hope we can maintain during what is hopefully a short term problem. Zac: Progressive overload in most things is really tough unless you have some degree of equipment. James: Yeah. Zac: However, there are people who exist who can get pretty big, doing just bodyweight things. Do you ever go on those YouTube benches of what was a guy called Kali Muscle? https://www.youtube.com/watch?v=vUHRCipX_Sc James: Oh, yeah. Zac: He was just massive; doing just a bunch of stuff at playgrounds. James: I'm always curious about what exogenous aids exist in those situations. Yeah, that's the first place my mind goes, just because I know there's gonna be some limit on what we can accomplish with just bodyweight and maybe a pull-up bar. I have a program in there called Apex athlete at home, it assumes you have access to nothing. We rely on a lot of tempos and metabolic stress-type training such as timed sets. This works in place of mechanical tension and load. Fortunately, you can still do jumps, you can still maybe do sprints, we can get outside. So, the power component we can still have, the conditioning stuff, we can probably still get in there. Zac: Basically, your goals have to somewhat shift during this time period. James: Yeah, we actually it was funny, I was talking to my buddy, Kevin Horton the other day who coaches with us at Rebel, and he was talking about some of his clients how it actually ended up working out in their favor. He's working with a 40-year-old New York lawyer who's very type A. Gym closings were actually the best thing that could have ever happened. Because he didn't have access to a barbell, he had to focus on other qualities. Armed with only a kettlebell, some adjustable dumbbell, and bands, he focused on movements he wouldn't normally tackle over a three month period. Lot's of sensorimotor work. He felt so much better once he got back to the bigger, sexier lifts; hitting tons of PRs in the process. He thought it was totally weird because he wasn't focusing on these qualities. He finally addressed the foundation that he never spent time on. And so, once he actually put that in place, magical things happen. It's like a pyramid; the larger the foundation, the higher the peak can be. Zac: I've seen that a lot of times with many of the big lifts. With most of the people who I work with, the first few blocks, especially if there's someone who's a little bit more beat up or they need a bigger movement foundation, we stay away from hinging. It doesn't extend movement options well enough for most people. Instead, we emphasize more squatting and other activities that increase movement capabilities. Without fail, I see most people when they do go back to deadlifting, even if they haven't touched that for an extended period of time, numbers shoot up, it feels better, and/or they pull faster. I think it really carries back to the concept that you're talking about James of you have to build up all of these bars to some degree, because there's just so intermingling between developing all of those qualities. James: 100%. Zac: Even the person who says they want to powerlift. I really liked that you're still emphasizing aerobic components for them because they still have to recover. They still need to be able to attain enough movement so they don't hurt themselves from the very heavy loads. James: It's interesting because I think we have people who will go do powerlifting comps, and strongman meets and all this other stuff, yet they don't view themselves as those types of athletes. They simply spend time building their attribute bars, then eventually tweak their program to emphasize the quality they need for the given competition. It's wild because they go win powerlifting meets and they win strongman contests. But that's not really who they are. They don't train that way all the time. We're just building all these attribute bars, and then we peak for a meet, and then they come back in right where we were. You might not be the best in the world, but you can still be pretty damn good. Zac: It sounds like the key is to have the capability of doing pretty good in anything by starting with a robust foundation. James: You can go and show really well both of those. Zac: Yeah. James: Which is awesome. , I think that's so cool. Zac: Tim Ferriss would always talk about how it doesn't take much to get up to the 80th percentile in anything if you just spend a little bit of a dedicated amount of time to a specific thing. I think in the movement realm, or the performance realm, it's the same thing as long as you have that foundation to build on. James: Mm-hmm. James: We have another guy who's in the Apex team who had competed in the CrossFit Games. He eventually ran into the problem that I've seen from a lot of former crossfitters, which is things start to break down. It wasn't a sustainable training style for him. We had to do a lot of work on the front end of cleaning up a lot of movement deficits; focusing on baseline foundational work. He totally bought in! He messaged me the other day saying that he was better than ever, even compared to when he was a CrossFit athlete. Granted, if we throw Olympic lifts or gymnastic stuff at him he may not do as well because we don't train those movements. he's gonna get towards it because we don't do either of those. But he was mashing on squats, dead, and bench; hitting huge PRs in the process. His work capacity and engine is through the roof, his body composition is as good as it's ever been, and he feels really good. God forbid, you can actually perform well and feel good at the same time. [caption id="attachment_13335" align="aligncenter" width="500"] You and me both, yikes! (Image by Kate Trysh from Pixabay) [/caption] That was an interesting message for me to get because he's the one who's kind of getting ready for the competition roll around. He's totally bought in and plans to train this way for the rest of his life! Performance vs health Zac: It seems as though the concept of the performance versus health divide is something we don't talk about as much as we used it. It's such BS.  James: I think the only place it rears its head is at the very, very, very far end of the bell curve. Zac: Exactly. James: And I think that the bell curve is far larger than people want to give it credit. Because it used to be that you can't have both, but you really have to push to the far ends of performance to make that a thing. If you want to be a world-class triathlete, a world-class marathon runner, if you want to be Thor and go be the strongest Strongman in the world, those pursuits likely aren't healthy. The sacrifices you have to make to accomplish what those people do results in some tradeoffs.  But that is so far to the extreme end of the curve. People get lost in that conversation for some reason.   Zac: The reason why it is so far right on the curve is that you are literally are pushing your body to its physical limits. But most people cannot output to that degree, whether it's the inability to coordinate their bodies the way they need to, not built for the task, etc. Some cars can't go 100 miles an hour. And you're more prone to have a violent accident if you can go 100 miles an hour as opposed to 30. And I think the same thing applies to us humans. I don't know if I'm going to ever pull 600. That ship likely sailed when I pursued endurance running.  For the overwhelming majority of the population, you can pursue a lot of the performance qualities that we've been talking about this whole time with few ramifications. James: If it's done well, it can work. If it's implemented poorly, it won't work.  Zac: Yeah. And I think most people just don't have an idea of how to do it well. Because there is an inherent risk when you're chasing these qualities. If you don't have technical mastery, if you don't have intelligent planning, you may be at risk for an injury. It's not like learning a musical instrument where there's an inherent negative feedback loop when you don't hit the notes well. James: I'm very upfront in saying that, if you look at all five of those attribute bars, those five pillars, I can find you numerous coaches that are far better at me at any one of those attribute bars. If you just want to focus on strength, there are people way better at that than I am. If you just want to focus on power, people way better at that than I am. If you just want to focus on hypertrophy, just endurance, just movement. There are coaches that specialize in those pillars, and they are far better at that than I am. I haven't met many people who are as good as we are at actually taking all five of those and blending them together into a comprehensive plan that makes sense, and that works. Because I found that that's where people really struggle is in putting it all together. People have ideas or concepts, but they get stuck. They overthink things. They second guess stuff. They develop shiny object syndrome and jump from program to program. And it's simply because it's hard to put all that together in a way that works and makes sense. That's where I find that people really struggle. Zac: And that's why I'm excited that you have put this together. Because I would agree with you 100%. It's really hard to coordinate a lot of concepts into one thing and it goes back to the conversation we were having about developing expertise in a given thing. But if you can get good enough at several things, that just leads you to be more enriched, adapted, and being able to do a wide variety of things. Sum up Life proofing involves increasing your power, strength, endurance, hypertrophy, and movement over the course of a block periodized training program.  One can better specialize when one builds a bigger foundation.   Though harder to build fitness, power, movement, and endurance can be improved with minimal gym equipment.  The divide between performance and health only exists at the extreme ends of the bell curve, and most people can pursue high levels of performance with few ramifications.  

In this episode of the podcast, I have the outstanding opportunity to visit with Coach James Cerbie. James is the founder and director of Rebel Performance and the host of Rebel Performance Radio. At Rebel, James directs an online training platform which melds science, technology and innovation to help clients get real results in fitness and athleticism. Here are some…

The easiest way to intro James is that he is a highly educated meathead who loves lifting but would always put his family first. He's the founder and co owner of Rebel Performance which is essentially a happy fun place in the internet where smart strong people go to get smarter and stronger. Keep in mind we are recording this in the middle of a worldwide pandemic so some of the perspective you get is likely to be helpful if you are also finding yourself in the middle of a worldwide pandemic (that's all of you). We talked about sustaining your fitness with home workouts, how to keep on keeping on when you have to lean out your finances, and we even talked about core values.  There is a segment in which James lists off a whole bunch of people he admires, which says a lot about who he is. He's always looking to learn from the people around him and his attitude has provided him many opportunities to do just that.  It's like the smarter you get the dumber you realize you really are. We talked about goals, structuring how to achieve them, and how sometimes it's best to just work at something and be good at it. We can let other people speak highly of us, as it will go much further than standing around puffing out our chest saying how awesome we are.  Rebel Performance Radio, which is part of what James does, is a podcast that I've listened to frequently amongst many others. But it's one where I get to learn more about a lot of the people that influence how or why I do things. So if that intrigues you, check it out.

My guest this week is Matt Domney. Matt is a Strength Coach, Co-Owner of Rebel Performance where he is the Director of Meat.In this episode we discuss:- How and why Matt has implemented AMRAPs in his programming and is seeing great results with them.- What recovery metrics Matt utilises when reviewing a client's training programs to ensure he optimises their training- How and why Matt utilises Isometrics in his programming.- Matt's thoughts on Old School VS New School Methods and why it's important not to be dogmatic in your training beliefs.- How Matt approaches programming accessory work for his clients.- Plus much more.For more from Matt check out:Instagram: https://www.instagram.com/mattdomney/Rebel Performance & TRAIN: https://www.rebel-performance.com/

This week I'm joined by James Cerbie. James is a self-confessed part nerd, part meathead who is also the owner of Rebel Performance and TRAIN [the Netflix of Lifting].In the episode James discusses:- His 6 Pillars when it comes to athletic performance and building the Apex Athlete.- Where most people go wrong when they try to create a Hybrid style training approach where multiple modalities are trained at once.- Why training environment and competition is so important.- The value of sub-maximal training for perfecting movement technique and getting people really strong.- Why taking a High-Low training stress approach allows for greater results and recovery.- Generalist VS Specialist programming - How to structure your training week for the Apex Athlete, Strength/Hypertrophy Athletes and Endurance Athletes.For more from James:Rebel Performance Website: https://www.rebel-performance.comTRAIN Website: https://train.rebel-performance.comJames' Instagram: https://www.instagram.com/jamescerbie/Rebel Performance Instagram: https://www.instagram.com/therebelperformance/