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Rebel Performance Radio

Rebel Performance Radio is a podcast for educated meatheads trying to suck less as athletes, coaches, and humans. Each week we light your brain on fire with some of the top coaches, athletes, scientists, dudes, and gals on the planet to help you suck less as a strength coach, athlete, and human. We talk all things training, nutrition, movement, and lifestyle with a healthy amount of banter, movie quotes, and predator handshakes sprinkled on top. New episodes air every Monday morning. Why not start your week with us?

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RPR Episode 14: Zac Cupples

Zac Cupples, rap battle and PT extraordinaire, joins the show today to talk about learning, movement, the squat, inhaled and exhaled skeletons, the foot, the ankle, and why these matter for how you program for your clients.Zac initially found his way into Strength & Conditioning after trying to improve his Track & Field performance, which eventually led him to become a Physical Therapist.  He’s spent time as an outpatient PT, traveling PT, and PT for the Memphis Grizzlies, and currently tours the country teaching his Human Matrix workshop.  Recently, Zac accepted a new position as the Lead PT and Director of Education at Elevate Sports Performance in Las Vegas, Nevada.As a fellow continuing education junkie, Zac and I kick things off diving down the learning rabbit hole.  We discuss Zac’s “on-demand” approach to choosing what he’s going to study next, the power of teaching, how to go about improving your retention processes, the importance of context and environment, and the need to balance consumption with times of thought and reflection.Next, we talk about all things squatting vs. hinging.  How to decide whether your client should focus more on squatting vs. hinging, how to decide on the specific squat or hinge variation that should be in your client’s program, and how inhaled skeletons, exhaled skeletons, and the heel wedge tie into the big picture.For example, we discuss how a simple hip flexion test can tell you to focus more on squatting, and why you’d load someone differently if they have limited shoulder extension vs. shoulder flexion.All in all, it was great having Zac on the show to provide some much-needed clarity on these biomechanics and movement-based principles.Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:4:00 – Zac’s Background9:00 – Zac’s generalist approach and all things learning21:45 – Zac’s learning process27:45 – The squat39:00 – The current rap battle landscape, in case you aren’t up to date40:45 – Inhaled vs exhaled skeletons and genetics53:20 – The heel wedge1:00:00 - Knee shear forces1:05:00 - Zac’s seminar and resourcesLinks and stuff:•      Zac Cupples: www.ZacCupples.com•      Zac Cupples: @ZacCupples•      Human Matrix: https://zaccupples.com/human-matrix/•      James Cerbie:  @jamescerbie•      TRAIN:  https://train.rebel-performance.com•      Silverback:  https://www.silverbacktrainingproject.com•      The 4 Hour Work Week: https://amzn.to/2R1AGva•      The Ego is the Enemy: https://amzn.to/2FVvUcu•      Extreme Ownership: https://amzn.to/363d4eb•      The Obstacle is the Way: https://amzn.to/2Rs3lJ2•      Inside Bill's Brain: Decoding Bill Gates (Netflix)•      Make Great Art: https://bit.ly/2G1KteG•      I’ll Teach You to be Rich: https://amzn.to/2TyswvX•      Bill Hartman’s Intensive: https://billhartmanpt.com/•      AOMT: https://aomtinfo.org/

1hr 10mins

20 Jan 2020

Rank #1

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RPR Episode 3 - Ryan L'Ecuyer

Ryan L’Ecuyer, professional meat titan, joins the show today to talk all things hypertrophy and how to get more bigger. Right off the bat, Ryan and I get into his background and early love for training and come to realize he owes everything to Billy Blanks’ nipple shirts and Taibo. Also, it’s a crime that he didn’t see The Predator until age 26, but we can’t change the past.Aside from nipple shirts and The Predator, Ryan and I spend our time diving into any and all things hypertrophy. We talk mechanical tension, metabolic stress, competing in both powerlifting and bodybuilding, periodization schemes, and of course, the pump. The episode is chock-full of actionable takeaways and things you can begin implementing to design and run better hypertrophy protocols. So, if you find yourself wearing skinny jeans or medium T-shirts to give the appearance of being jacked, then stick around because we’ll tell you how to actually build real muscle.Episode Highlights:14 min: Competing in both powerlifting and bodybuilding23 min: Finding pockets of opportunity for lifters25 min: The drivers of hypertrophy26 min:  Metabolic stress29 min: Blood flow restriction37 min: Mechanical tension50 min:  The mind-body connection 57 min: Dealing with the diminishing returns of training75 min: The power of frequencyLinks and stuff:1.   Email: lacurefit@gmail.com2.   Instagram: @lacurefit3.   James Cerbie: @jamescerbie4.   TRAIN5.   Zac Cupples The Human Matrix6.   Pat Davidson Rethinking the Big Patterns

1hr 31mins

11 Nov 2019

Rank #2

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RPR Episode 5: Andrew Triana

Andrew Triana, a co-founder of The Performance Vibe and Allostatic Labs and world champion of vibing, joins the show today to talk about developing freaky humans. We kick things off getting into Andrew’s background and talk about how he found the sport of Strongman and why he fell in love with it. A strong theme throughout the episode is this notion of extremes bringing balance, and our conversation definitely speaks to that. One second we’ll be jamming on detailed cell physiology, and then the next we get into phenomenology and the importance of subjective experience.Topics covered include Strongman, creatine, hypoxia, phenomenology, being authentically productive, hypertrophy, protein pathways, and all sorts of other goodies. If you’re an athlete or coach looking to up your game, then this episode is definitely for you. There's no chance you don't walk away with at least one way to upgrade your tactics, models, and thought processes.Episode Highlights:3:00 – How Andy found Strongman6:15 – How Kyle got into Strength and Conditioning11:30 – If I’m a super freak and take last I’m cool with it15:30 – Why did Andy start Allostatic Labs19:00 – Thinking about Creatine based adaptations22:30 – Phenomenology26:30 – The importance of subjective questionnaires 30:00 – Using extremes to bring balance31:00 – Hypoxia38:30 – Hypertrophy pillars and protocols45:00 – Metabolic stress vs. mechanical tension58:00 – Things we can learn from Strongman that will help improve our athletes1:02:30 – What are some of the biggest shifts in Andy’s thought processes over the past 1-2 yearsLinks and stuff:·     The Performance Vibe: https://www.theperformancevibe.com/·     Allostatic Labs: https://www.allostaticlabs.com/·     Andrew Triana: @andtriana·     James Cerbie: @jamescerbie·     TRAIN: https://train.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/·     The Brain That Changes Itself·     The Brain That Heals Itself

1hr 14mins

25 Nov 2019

Rank #3

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RPR Episode 17: The Dudes

Welcome to the first Dudesome episode of Rebel Performance Radio. As some of you already know, Rebel Performance and Compound Performance have joined forces. Going forward, the co-hosts of the podcast will be James Cerbie (Director of Primates), Kyle Dobbs (Director of Beards), and Matt Domney (Director of Meat). Although we will continue to bring on guests, we will also do individual shows with just us 3 dudes. Today, we talk shop, answer questions, give insights on our philosophies, training, coaching, cueing, exercise selection, business development, and more.We kick things off with a brief introduction from Matt and continue to discuss the new structure of Rebel Performance and the 2 headed monster that we are creating. We want to bring you the best of athletic development and trainer education while providing a platform and tribe to help you unlock your potential. Kyle will be on the trainer development side, while James and Matt will be on the athlete development side. This leads us into a discussion on Rebel Performance’s typical clients and the balance of life, work, and training. The primary advantage that Rebel provides is creating high performing, well-rounded athletes that don’t feel like poop the rest of their day. Training for these clients should not take away from the rest of their lives and should actually enhance it.This leads us into a specific breakdown of the AMRAP program (available on TRAIN) and the classification of output-driven and sensory-motor exercises. Output driven exercises will be what we want to progress and train - your meat and potato movements like squatting, benching, and pulling that not only give you that tremendous bang for your physiological buck, but allow you to continue to TRAIN and exceed performance goals. These are the things we track and measure improvements over time, and quite frankly, keep us coming back for more. The sensory-motor work, while less systemically taxing (and maybe not as sexy), is your opportunity to patch up the holes in your positional strategy using constraints and time under tension while challenging your ability to find and feel the right muscles. It’s a different kind of “hard” than what some may be used to. The sensory-motor work allows you to maintain and manage a better position that’s going to let you push your output-driven work harder the next time. We’re keeping your main lifts the main lifts and your accessory work the accessory work. As Matt put’s it, we want you to “mash more where it counts”.Next we jam on open-door and closed-door training sessions, and gaining control of the gas pedal on your sessions in order to get the adaptation you want. Some people are always pedal to the metal, while others never reach anything above a 7 RPE. The key is to know when each type of session is appropriate. With the AMRAP program, we use question mark sets or amrap sets for you to put in the work needed for that day to drive adaptation. This form of autoregulation allows you to strike when the iron’s hot, or back off when needed. Perhaps the main component that a program like AMRAP touches on is getting you wins early and often, boosting your confidence and using the total amount of work done as that ‘dopaminergic driver’ to keep effort high where it’s needed while working on other qualities using very specific strategies. Next we discuss the Rebel Performance “Fill The Board” events that will be training meetups around the country at member gyms. The first of which will be at the Top Strength Project in Rhode Island. These will be a fantastic way to discover the potential you have when you’re in an awesome environment and push past any mental barriers you may have.We then move on to some Q&A about video games, hip IR deficits, stability/mobility for functional movements, feeling things on accessory vs output work, strength and injury for runners, Starting Strength’s Trap Bar take and Matt’s rebuttal, and David Weck. Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:3:00 – Matt Domney Introduction5:00 – New Structure of Rebel Performance14:00 – Output Driven vs Sensory Motor exercises (AMRAP program)26:00 – Open and closed door training sessions38:00 – Rebel Performance Fill The Board events44:00 – Q&ALinks and stuff:Kyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://train.rebel-performance.comSilverback: https://www.silverbacktrainingproject.comLattimer Starting Defense (for AMRAP days): https://bit.ly/3bqa7s3Starting Strength on the Trap Bar: https://bit.ly/2SF3Xf5David Weck: @thedavidweck

1hr 7mins

10 Feb 2020

Rank #4

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RPR Episode 4 - Dr. Michelle Boland

Dr. Michelle Boland joins the show today to dive into coach’s education, models, rigid mindsets, movement, and, of course, programming. Right off the bat, Michelle and I get into her background, talk about our mutual grad school experiences, and get a look into why Michelle left collegiate strength and conditioning to join the private world.From there, Michelle and I spend our time talking about education and how ridiculous it is that people keep trying to have “right vs. wrong” conversations. As opposed to thinking critically, learning as much as you can, and asking meaningful questions like “why do the athletes need to do these things?” I will mention that if you are squatting on a physioball, though, then you are wrong. OH SO WRONG. So please stop.To wrap things up, we get into programming for gen pop clients vs. high-level collegiate athletes and share our two cents on our deepest desire for strength and conditioning as a field to please move past Powerlifting as the “gold standard.” All in all, it’s an hour chock full of actionable takeaways, and hopefully, you leave realizing that if you are still straight bar back squatting your athletes, you should stop. Unless your athlete is competing in Powerlifting, of course.Episode Highlights:3 min: Michelle’s foray into academia13 min: Why Michelle left collegiate strength and conditioning to go private20 min: All things coach’s education 26 min:  Using exercises themselves as the intervention32 min: The importance of context and environment when we talk about pain34 min: Knowing what not to do is key42 min:  Michelle gets into programming for gen pop 48 min: Michelle gets into off-season programming for elite hockey players56 min: Michelle’s favorite resourcesLinks and stuff:1.    Michelle Boland Website: https://www.michelleboland-training.com/ 2.    Michelle Boland: @mboland183.    James Cerbie: @jamescerbie4.    TRAIN: https://train.rebel-performance.com/5.    Silverback: https://www.silverbacktrainingproject.com/6.    Rebel Performance: https://www.rebel-performance.com/7.    Bill Hartman The Intensive: https://billhartmanpt.com/8.    Pat Davidson Rethinking the Big Patterns: https://drpatdavidson.com/9.    Seth Oberst: https://sethoberst.com/

1hr 5mins

18 Nov 2019

Rank #5

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RPR Episode 10: Vinny Brandstadter

Vinny Brandstadter, real-life meat gorilla, joins the show today to talk about principals of training, infrasternal angles, the importance of environment, balancing expectations, and narrowing your focus to get the results you want. He obtained a bachelor in Exercise Sport Science at the University of Wisconsin – La Crosse, interned at Peak Performance, and currently works at Hype Gym Union Square in New York City. Vinny is certified through the NSCA, USAW, FRCms, and Bioforce.We kick things off talking about that awkward transition period of going from school to the real world of training and the biggest challenges this presents. In particular, we hit on the importance of environment and principals as opposed to being married to specific exercises. From there, we jam on what a training session looks like for Vinny's clients, and how he goes about tweaking individual exercises to match a client's specific needs. The significant point here is using training as the intervention and not getting so lost that you have your clients on the floor, breathing for the entire session. Lastly, we discuss Vinny's current training, his methodology changes over the past few years, and his road to a 500 lbs front squat.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:30 – Vinny’s Background9:00 – Peak Performance, Hype Gym, and Vinny’s Early Career16:00 – Principals and Vinny’s Session layouts for clients22:30 – Wide/Narrow ISA and the implications on exercise strategies28:00 - Focusing on the big rocks without getting too lost in the weeds32:30 – Good Old Fashioned Bro Discussion involving Vinny’s programming47:30 – Recent changes in Vinny’s mindset on his training schedule53:00 – Resources Vinny has found valuableLinks and stuff:•         Vinny Brandstadter: @vinvanstrong•         www.vinvanstrong.com•         James Cerbie: @jamescerbie•         TRAIN: https://train.rebel-performance.com•         Silverback: https://www.silverbacktrainingproject.com•         Antifragile: https://amzn.to/39gBrHW•         A New Earth: https://amzn.to/2rCoEPc•         Range: https://amzn.to/2tc4j3m

1hr 1min

30 Dec 2019

Rank #6

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RPR Episode 8: Lance Goyke

Lance Goyke, the modern-day renaissance man, joins the show today to talk about generalists, learning and his path to finding a smarter way to train.  As someone who shares Lance’s interest as an education junkie, it’s always nice hearing how he approaches the learning process and aggregation of information.  While not the sexiest of topics, learning how to learn is the key to being successful in any endeavor, and strength and conditioning is no exception.  The athletes and coaches who can learn the best tend to win.  Period.After learning talk, we dive into the more nuts and bolts of training.  In particular, we talk about movement, something Lance knows quite a lot about, and how he’s currently structuring training for his clients.  This includes cycles that focus on strength, cycles that focus on hypertrophy, and cycles that focus on cardiovascular gains.  Don’t worry, we get into what each of those looks like. On the tail end of the episode, we get into some Lance’s favorite resources and bond about how much of a man-crush we have on Seth Godin.Enjoy the episode and hit that subscribe button if you enjoyed listening.Episode Highlights:2:30 – Lance’s background as a coach and his foray into powerlifting9:15 – Lance’s realization that he needed to find a smarter “training” answer12:30 – Range and generalists19:30 – Lance’s continuing education strategy26:45 – Aggregating and internalizing information35:00 – The #1 thing I am prioritizing is logistics 40:00 – Strength vs. Hypertrophy vs. Cardiovascular training45:00 – Escalating density training50:00 – Injuries and working with people in pain55:00 – Understanding the consequences of your training decisionsLinks and stuff:·      Lance Goyke:  https://lancegoyke.com/ ·      The Movement Seminar:  https://themovementseminar.com/·      James Cerbie:  @jamescerbie ·      TRAIN:  https://train.rebel-performance.com/·      Silverback:  https://www.silverbacktrainingproject.com/·      Rebel Performance:  https://www.rebel-performance.com/ ·      The AltMBA:  https://altmba.com/·      The Marketing Seminar:  https://themarketingseminar.com/

1hr 13mins

16 Dec 2019

Rank #7

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RPR Episode 13: Tony Gentilcore

Tony Gentilcore, a connoisseur of picking up heavy things and putting them back down, joins the show today to talk about business, surpassing the 600 lb deadlift milestone, training his clients like athletes, and his upcoming Deadlift & Squat Workshop, Sunday January 26th at Titan Barbell in Boston, MA.Tony grew up admiring guys like Arnold Schwarzenegger which led him to begin lifting at a young age of 13. When his baseball career ended, Tony went on to a degree in Health Education and later became a corporate fitness trainer, where he supplemented his college education with an obsession on forums like T-Nation. From here, Tony co-founded Cressey Sports Performance with Eric Cressey, and spent 8 years there before recently moving on to his own shop in Brookline, MA called CORE. We kick things off discussing the biggest hurdles Tony faced when transitioning to his own business, and what he wished he would’ve known before making the switch. Tony addresses the stigma of owning your own gym in the industry, and the “slow-burn process” that led him to his own space.We then discuss Tony’s 600 lb deadlift at the ripe age of 40 and the milestone that a 600 lb deadlift represents for meat monkeys across the globe. From there, we dive into training talk and spend a fair amount of time discussing sub-maximal training and the benefit of hammering a large number of quality reps at lower weights before your judgment day.Next, we discuss managing your performance expectations at different times in your life and maintaining what is important when life gets in the way. Tony speaks about the value of EDM (Estimated Daily Max) and how it can auto-regulate how someone is performing on one particular day and continue to drive adaptation.We then jam on the difference in programming for athletes and general population clients, which turns out to be small tweaks in exercise selection and volume of each exercise. This leads us to the relevance of RPE in gen pop clients and experienced lifters.Lastly, we get into paradigm shifts for Tony over the last 2 years and how exercise selection and cueing can be the intervention, rather than spending half your session on the floor breathing.Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:4:45 – Tony’s Background10:00 – Tony’s transition to his own training studio17:00 – The inevitable ceiling as a corporate fitness trainer19:00 – Tony’s 600 lb deadlift and the small factors that lead to a big 1RM36:30 – The value of using EDM (Estimated Daily Max)39:30 – Tony’s programming for General Pop vs. High-Level Athletes48:00 – RPE and its relevance for clients53:00 – Paradigm shifts in the last 2 years for Tony’s coaching1:00:00 - Tony’s Recommended Resources1:07:00 - Tony’s Upcoming Workshop on the Squat & Deadlift Links and stuff:•      Tony Gentilcore: www.tonygentilcore.com•      Tony Gentilcore: @tonygentilcore•      James Cerbie:  @jamescerbie•      TRAIN:  https://train.rebel-performance.com•      Silverback:  https://www.silverbacktrainingproject.com•      Tony’s Upcoming Workshop:  https://bit.ly/36UU0jd•      Profit First: https://amzn.to/2thAL4O•      Pity The Reader: https://amzn.to/2NnlW7Y•      The Body: https://amzn.to/2FLVjFp •      PTDC: https://www.theptdc.com/

1hr 8mins

16 Jan 2020

Rank #8

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RPR Episode 18: Bryce Lewis

Bryce Lewis, 3 time USAPL National Champion and founder of The Strength Athlete, joins the show today to talk about onboarding clients, developing coach-athlete relationships, weak points, and the psychological side of peaking.Bryce found his way to the world of powerlifting after spending time on the BodyBuilding.com forums when he was looking to increase his volleyball performance. Like many of us, he ended up enjoying the training more than the sport, and hopped on stage a few times in some bodybuilding shows. At this point he felt drawn to the heavier side of lifting, and found a talent in powerlifting and hasn’t looked back. Bryce founded The Strength Athlete in 2013, which provides a comprehensive powerlifting coaching service to clients around the world.Bryce has had a passion for neuroscience and incorporates this into his coaching services and content at TSA. We dive in talking about the mental sides of training, including psychology and anxiety in powerlifting, and if throwing a garbage bag over the weights can improve your performance on a lift. Bryce discusses his techniques to get an athlete past a mental barrier on a certain lift. Many athletes will ramp themselves up to hit a big number but cannot get themselves to train consistently for reps at that number on day to day sessions, but Bryce tries to bridge the gap between peak performance and sustainable training. Next we dig into the onboarding and assessment process TSA uses. Bryce kicks things off gathering demographic, training, and nutritional data as well as questions on stress and mental health. He will also request videos of all the big lifts and then hop on a conference call with the client to go over everything. This leads to the topic of client buy-in during the first couple months, as programs may not work for everyone and a remote coach will not always get it perfect right away. Bryce recommends keeping communication extremely open and bouncing ideas off the client to increase buy-in. If an athlete isn’t connecting well with a certain exercise, this communication will allow the coach to find another option and increase long term results.This leads us into identifying weak points, addressing them, and programming to eliminate them. Bryce talks through his mixed feelings on weak points and what may or may not need to be addressed. For example, if an athlete has a slow and fast part of a deadlift, but their 1RM continues to increase, there may be no issue to address. However, a technique or positional issue may be worth addressing to improve movement efficiency and ultimately a larger 1RM. On this note, we also discuss the variability in individual athletes and the importance of handling compensatory patterns in the right way. Coaching these can be tricky in that if an athlete is not in pain there may be no reason to change anything about their positioning. Commonly, coaches will try to correct an athlete’s mechanics, when instead we should be looking at what they’re doing right, why they’re doing it in the first place, and be objective if any change needs to even take place. We discuss training patterns that are specific to sport, but training movement variability that leads to success outside of a given sport.This leads us into athlete monitoring and the wide variety of things that can impact performance. Bryce tends to collect a few subjective recovery scores, but he likes to focus on performance as a primary metric. Are weights generally moving up or down, and what is the overall emotional tone of the client in weekly check ins? Most importantly, a coach shouldn’t get lost in the bar speed or HRV of an athlete without even paying attention to performance on the field. Most importantly, he wants an athlete’s subjective experience to match their objective outcomes in order to create consistency within an athlete’s training program. Lastly, we dive into the psychological side of peaking for meets and athletes that hold themselves back, when physically they are more than prepared. Bryce prefers to address these concerns as early as possible so nothing needs to be tweaked when gameday comes. For example, he may incorporate a ritual or breathing exercise before a high load lift and have the athlete practice that throughout the entire cycle of training. However, he emphasizes the need to help the athlete understand their response to competition day and use it to their advantage instead of trying to eliminate the response all together. Bryce does want his athletes to get stuck on the outcomes, but to learn to follow their specific game day procedure and utilize backup plans when needed. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:2:00 – Bryce’s background7:00 – The mental side of training14:20 – Bryce’s onboarding and assessment process21:00 – Identifying weak points30:00 – Compensatory patterns in athletes and how to coach them37:00 – Athlete monitoring & feedback47:00 – The psychological side of peaking for meets53:45 - Bryce’s recommended resourcesLinks and stuff:Bryce Lewis: @bryce_tsaThe Strength Athlete: www.thestrengthathlete.comKyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://train.rebel-performance.comSilverback: https://www.silverbacktrainingproject.comEndure: https://amzn.to/31X1P6rJohn Kiely: https://www.researchgate.net/profile/John_Kiely2

57mins

17 Feb 2020

Rank #9

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RPR Episode 7: Casey Metoyer

Casey Metoyer, assistant athletic performance coach at UCLA, joins the show today to talk about collegiate strength and conditioning, velocity-based training, and load monitoring. As someone who lives in the private world, it’s always great getting to jam with coaches like Casey, who bring such valuable insight with regards to career choices (collegiate vs. private) and science-backed training/coaching practices.We go pretty deep on both velocity-based training and load monitoring and hear how Casey and the UCLA strength staff are implementing these tools to improve their practice, get their athletes better results, and keep them healthy. For example, we talk about using question mark sets vs. strict set prescriptions, how to modify VBT for different types of athletes, how to calculate load, and where they currently have cut-offs in place for acute to chronic load monitoring.Overall, I can’t think of a better way to spend an hour. Enjoy!Episode Highlights:5:00 – The strength coach journey10:00 – Private vs. collegiate strength and conditioning20:00 – What tech Casey has been testing at UCLA25:00 – Velocity based training (VBT)32:00 – Different types of athletes and VBT individual velocity profiles39:00 – Load monitoring 44:00 – Acute to chronic load 48:00 – Casey’s perfect world scenario for training collegiate athletes60:00 – Casey’s top books worth checking outLinks and stuff:·     Casey Metoyer Instagram: @teammetoyer·     Casey Metoyer Twitter: @MetoyerCasey·     James Cerbie: @jamescerbie·     TRAIN: https://train.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/·     Legacy·     Extreme Ownership·     The Heart and the Fist·     The Obstacle is the Way·     Ego is the Enemy·     Can’t Hurt Me

1hr 18mins

9 Dec 2019

Rank #10

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RPR Episode 12: Dean Guedo

Dean Guedo, Canadian Sensation, joins the show today to talk about football, powerlifting, and his transition from old school training practices that left him feeling like shit, to new school training that allows him to perform at a high level and feel good at the same time.Dean’s initial love for training stems from his competitive football playing days, but after a slew of injuries, he transitioned to a career in powerlifting.  Following another slew of injuries in powerlifting, Dean went back to the drawing board and sought out ways to first fix himself, which gradually led to him helping others do the same.We discuss how to merge old school Dumb & Strong lifting sessions with a more new-school emphasis on movement selection and quality.  Essentially, we talk about how to get stupid strong, jacked and powerful while still feeling good. Granted, we do admit there’s something to feeling like a badass when you train and so even if it’s not perfect, make sure to get your athletes that effect.  For example, if a bigger bench and swole arms make them more confident come game day, then have it. You don’t want a bunch of marshmallows getting run over left and right.We then hit on the moment that Dean realized how little he knew, and how this led him to an entirely new world of education. In particular, we discuss the light bulb that went off for both of us when we were first exposed to PRI and layout how to take models from the best in the industry and apply them to your practice while disregarding the rest.Lastly, we discuss the importance of cueing and understanding what you are trying to get out of an exercise.  In other words, if you know how to coach and cue exercises well, then you can make training the intervention.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:00 – Dean’s Background9:30 – The never-ending pursuit of training11:15 – The transition from ignorant and dumb weight sessions to focused movement quality training and how to keep it fun20:00 – The badass psychological factor in sports, and turning off the switch30:30 – Specifics on Dean’s journey after powerlifting to fix himself40:00 – Taking what you need from others in the industry and remaining yourself47:45 – Dean’s programming for clients and interventions for injury prevention1:10:35 – Dean’s ResourcesLinks and stuff:• Dean Guedo: @guedo.power• James Cerbie:  @jamescerbie• TRAIN:  https://train.rebel-performance.com• Silverback:  https://www.silverbacktrainingproject.com• Why Zebras Don’t Get Ulcers: https://amzn.to/2T8HGIo• Pat Davidson’s Rethinking the Big Patterns:  https://drpatdavidson.com/• Ben House:  https://broresearch.com/• Journey to Ixtlan:  https://amzn.to/2R0Zkeq

1hr 14mins

13 Jan 2020

Rank #11

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RPR Episode 15: Mike Reinold

Mike Reinold, physical therapist aficionado, joins the show today to talk about systems, principle-based training, how to execute a Performance Physical Therapy model, his approach of Restore-Optimize-Enhance, and breaking down how to progress a specific movement with regard to mobility, control, and load.Mike appropriately sums up his unique 20-year career into 3 stages: restoring injured athletes, optimizing healthy athletes, and working with gen pop clients. Mike is President and Co-Founder of Champion PT and Performance out of Waltham, MA. With experience spread across physical therapy, athletic training, strength training, professional baseball, and gen pop clients, Mike has an extremely unique perspective in the field and has the ability to integrate aspects of various disciplines to help both injured and healthy individuals.Mike and I kick things off talking about bridging the gap between physical therapy and sports performance. Mike discusses the fact that many collegiate organizations and even professional organizations do not facilitate collaboration between the rehabilitation and sports performance training departments. Specifically, Mike indicates that the majority of PTs focus on getting the athlete to where they were prior to an injury, which is probably a crappy place to be. PTs/Strength Coaches need to focus on getting them healthy and then continuing to optimize their movement and performance.Mike then discusses how they accomplish this at Champion PT and Performance. His model begins by identifying what is “broken” and what is suboptimal. Most often there is no major injury to the client’s chief complaint, and it is commonly an arbitrary issue like shoulder pain. This leads to identifying suboptimal areas, and when the client is ready to go under load, Mike moves them to the gym and communicates with the strength coaches about what needs work. The strength coaches will then build off Mike’s recommendations and take the client through their own assessment, which may lead back to physical therapy if necessary.We then dive into the systems that Champion has built for their thought processes. This includes patient assessment, programming, treatment plans, and techniques. Mike specifies that these are mostly philosophies and can be compared to recipes. Each coach and therapist at Champion uses these recipes but changes the ingredients based on the person in front of them. These systems are now available through the Champion Performance Specialist Certification.From there Mike walks us through his system for shoulder health and discusses the relationship between mobility, control, and load. Mobility has many misconceptions in the industry, but this may involve manual therapy or various other techniques for Mike. Next is control, which is turning on and controlling muscles. This may include isolated strengthening and dynamic stability. From there they move on to loading, which is programmed strength training.Lastly, we dive more into testing mobility, establishing a red and green zone for a joint, and how to increase the green zone and utilize more exercises in the weight room. Mike refers to the Corrective Exercise Bell Curve. 20% of the time you’ll nail it, 20% of the time you’ll make it worse, and the middle 60% of the time you’ll get transient results.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:15 – Mike’s Background7:30 – Blending performance and physical therapy12:15 – The Champion PT model19:00 – Champion’s systemized thought processes22:00 – Champion Performance Specialist26:30 – The importance of mentorship30:00 – Mike’s shoulder recipe40:30 - Mobility and the Corrective Exercise Bell Curve48:30 - Mike’s Recommended ResourcesLinks and stuff:Mike Reinold: www.mikereinold.comMike Reinold: @mikereinoldChampion PT and Performance: https://championptandperformance.comChampion Performance Specialist: https://mikereinold.com/performance-therapy-and-training-specialist/James Cerbie: @jamescerbieTRAIN: https://train.rebel-performance.comSilverback: https://www.silverbacktrainingproject.comTo Sell is Human: https://amzn.to/2tMPLrNThe Acute:Chronic Workload Ratio by Tim Gabbett

54mins

28 Jan 2020

Rank #12

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RPR Episode 6: Steve Tripp

Steve Tripp, owner of The Top Strength Project in Providence, Rhode Island, and all-around superhuman strength athlete joins the show today to talk all things strength training. Steve brings TONS of under the bar experience and coaching hours to the table, and we have a lot of fun jamming on training methodologies, accessory work, training your weaknesses, and the need to fall in love with the process. We also poke fun at people who break a sweat when peeling an orange. Hopefully, this isn’t you.Besides actionable, nuts and bolts training advice, Steve and I also dive into mindset and how important it is to not let your ego get in your way. In particular, if you are a big fish in a small pond, then it’s time for a change. If you are the strongest person in the room, or the smartest person in the room, then you are in the wrong room.Top to bottom, this is a fantastic talk, and you will walk away as a better athlete, coach, and human after listening to it.Episode Highlights:4:00 – Steve’s entry into competitive strength sports7:25 – The Top Strength Project 10:00 – Appreciating the overlap in different strength sports12:00 – Training at HIGH volumes17:00 – Books smarts and under the bar experience22:30 – What does training look like for Steve Tripp 27:30 – Training your weaknesses32:00 – Accessory work, strength biases, and size biases 36:00 – Steve’s go-to accessory moves to bring up the big 446:00 – Using strength standards to objectively determine your weak points51:30 – RPE scales56:00 – To get optimal results it’s 100% everythingLinks and stuff:·     Steve Tripp: @strippcam·     The Top Strength Project: https://www.thetopstrengthproject.com/·     The Top Strength Project: @thetopstrengthproject·     James Cerbie: @jamescerbie·     TRAIN: https://shop.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/·     Matt Wenning: https://www.wenningstrength.com/·     Brandon Allen: @brandon_allen88·     PRI: https://www.posturalrestoration.com/·     Stan Efferding: https://stanefferding.com/

1hr 8mins

2 Dec 2019

Rank #13

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RPR Episode 11: Joe Geletko

Joe Geletko, collegiate athletics extraordinaire, joins the show today to talk about strategies and models for developing collegiate athletes, acceleration and energy system development, culture, and relationship management in collegiate athletics. Joe is a Strength & Conditioning coach at UCLA, where he oversees women’s soccer, beach volleyball, and track & field. Joe played 4 years of soccer at Azusa Pacific University and found the S&C field through internships and an outstanding culture in the Azusa Pacific weight room. Joe obtained an internship at UCLA directly out of college, which led to his current role, where he’s been for 5 years.We dive in discussing the pivotal role collegiate S&C coaches play during an exciting life transition phase for 17-22 year old kids. S&C coaches are put in a unique position to form meaningful relationships with their athletes and serve as a mentor of sorts as they grow up and mature over 4 years.  We then hit on the unique challenges that collegiate athletics presents, and how to maximize your efficiency when training entire teams. In particular, we discuss Joe’s systems of training, how to balance the bigger picture with individual athlete needs, and the 4 qualities Joe prioritizes for his athletes: acceleration capabilities, aerobic capacity, movement quality, and maximal strength.Towards the end of the episode, we discuss measuring total training load and WHY this matters for both winning soccer matches and athletic development.Lastly, we discuss the culture of various sports and the stigma of data science and strength & conditioning in those realms.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:30 – Joe’s Background9:00 – UCLA’s coaching structure and Joe’s decision to join the program16:20 – Joe’s systems and training structure for athletes21:30 – Acceleration/Deceleration and training load data33:00 – Seasonal training changes38:00 – Joe’s conditioning protocols46:20 – Key Performance Indicators (KPIs) and what is driving adaptation56:00 – Joe’s recommended resourcesLinks and stuff:•         Joe Geletko: jgeletko@athletics.ucla.edu•         James Cerbie: @jamescerbie•         TRAIN: https://train.rebel-performance.com•         Silverback: https://www.silverbacktrainingproject.com•         Multi-Mechanical Models: https://bit.ly/2QCOPhb•         Range: https://amzn.to/36emrsd•         A Short History of Nearly Everything: https://amzn.to/37z4i8z•         Speed Strength: https://amzn.to/2QIdDUL

1hr 7mins

6 Jan 2020

Rank #14

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RPR Episode 16: Mark Fisher

Mark Fisher, Super Human Unicorn, joins the show today to talk about all things life and business, including marketing, sales, learning, processing information, and time management.Mark Fisher is an in-demand international speaker, consultant, and entrepreneur. His core expertise is helping business owners achieve financial success and personal freedom through community building, leadership development, and creating healthy organizational cultures. He's also excellent at playing with puppies.Mark and his “non-sexual life partner” Michael created Business for Unicorns in 2016 and have since worked with clients like Sony Music,  Sylvan Learning, Novus Surgical, and the ACLU, as well as many of the leading fitness studios across the US and UK. They are also proud alumni speakers of TEDx Broadway.In addition to their consulting and teaching through Business for Unicorns, Mark and Michael also co-founded Mark Fisher Fitness, one of the most successful gyms in the history of the fitness industry. MFF has two physical locations in Manhattan and was recognized as #312 on the 2015 Inc. 500 fastest growing companies in America, as well as one of Men's Health's "Top 20 Gyms in America."We kick things off talking about finding your niche and identifying the people you ultimately want to help. Many people mistakenly try to cast a wide net and never end up helping the people they originally intended. Mark believes his target audience came about organically, but he certainly attributes the large amount of reading he has done to finding his way. Specifically, the “conscious capitalist” business model drove Mark to believe he can run a business, help people, and still honor his personal values.We then move on to discuss the consumption and application of information, focusing on reading. While a brute force, quantity oriented approach to reading is certainly effective, it’s important to strategize about your pursuit. There comes a time when it’s appropriate to just sit and read, but there’s also a time that it’s important to pause, reflect, and strategize about how you will put this information into action. Mark splits these categories into books that teach him to think better, and books that are oriented at a specific upcoming task. These strategies certainly vary from person to person and are context-specific.Next, we jam on time management and specifically Mark’s Time Ninja Course that is available at Business for Unicorns. Time management has a big influence on his MFF clients and contains 2 functions: the planning function, and the execution function. These can be broken down into smaller skills, but when it comes down to it we all have the same amount of hours in one day.Mark then discusses the two categories of issues that he sees in his coaching business. Clients are most commonly lacking in marketing or their product just isn’t that good. However, we discuss the fact that if you absolutely kill it in marketing, you can get away with a bad product and vice versa. For most of those listening to this podcast, we discuss the uneasy truth that your training knowledge is probably what matters the least. We want to focus on big rocks, and at some point your training is “good enough” and other things will require your attention.This leads us into a discussion on what makes a person successful, and most importantly defining success on your own terms. We want to focus on the things that ultimately matter to us, and success is going to vary widely from person to person. If you live your entire life trying to fulfill someone else’s definition of success, you’ll never be successful (or happy for that matter).Lastly, we hit on selling. This is a sticking point for a lot of people and Mark shares his approach to this issue. If you don’t believe what your selling is worth the price, you’re going to have a hard time selling it. The most natural way to kill it in sales is to genuinely believe in your product and practice, practice, practice.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:15 – Mark’s Background10:45 – Finding your niche and putting your personality into your business17:00 – Consumption and Application of Information33:00 – Time Management41:00 – The two big rocks for a fitness business47:00 – Running a business and finding the right path for ou52:00 – The important variables in success58:15 - Successful sales1:04:00 - Mark’s recommended resourcesLinks and stuff:All Things Mark Fisher: https://www.markfisherhumanbeing.com/Business for Unicorns: https://www.businessforunicorns.com/Mark Fisher Fitness: https://markfisherfitness.com/Mark Fisher Instagram: @markfisherhumanbeingJames Cerbie:  @jamescerbieTRAIN:  https://train.rebel-performance.comSilverback: https://www.silverbacktrainingproject.comBecome a Learning Machine: https://www.businessforunicorns.com/personal-productivity/become-a-learning-machine/Change Maker: https://amzn.to/2S3OMeTThe E Myth: https://amzn.to/2U9L8TyZingerman’s Deli: https://www.zingermansdeli.com/Charlie Munger Books (end of this blog post): https://bit.ly/2uOenQYHow To Get Rich, Naval Ravikant: https://apple.co/37JjMrd

1hr 12mins

3 Feb 2020

Rank #15

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RPR Episode 9: Dr. Mike T Nelson

Dr. Mike T. Nelson, heavy metal concert connoisseur, joins the show today to talk about metabolic flexibility, physiologic flexibility, metcons, mitochondria, aerobic capacity and much more. Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s also an adjunct professor and a member of the American College of Sports Medicine.As a self-proclaimed fellow nerd, it was great having Dr. Mike T. Nelson on the show to take a look under the hood on all thing’s performance physiology. That is after we talked about how he was always picked last during recess.We start off diving into metabolic flexibility and touch on the big principles regarding utilizing carbs vs. fat for energy. From there we transition to a newer topic Dr. Mike T has been spending time with, which is the concept of physiologic flexibility and that sends us down some fun rabbit holes talking about insults, reserve capacity and adjustment rates. We also spend a fair amount of time talking about aerobic energy system development and break down where we think metcons fit into that scheme. Lastly, we turn our attention to the NIRS (near infrared spectroscopy) and give our two cents on how we see it being used right now.Enjoy the episode and subscribe if you learned a thing or two. Episode Highlights:1:30 – Dr. Mike T Nelson’s background8:35 – All things metabolic flexibility24:30 – Physiologic flexibility30:00 – Bioenergetic reserve capacity and dealing with insults35:00 – Kinetics and the importance of adjustment rates41:00 – What role do metcons play in aerobic development?46:00 – The NIRS and oxygen talk60:00 – Better understanding mechanismsLinks and stuff:·     Dr. Mike T. Nelson: https://miketnelson.com/·     Dr. Mike T. Nelson: @drmiketnelson·     Flex Diet Certification: https://edu.flexdiet.com/·     Carrick Course for Human Performance: https://carrickinstitute.com/programs/human-performance-program/·     James Cerbie: @jamescerbie·     TRAIN: https://train.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/

1hr 11mins

23 Dec 2019

Rank #16

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RPR Episode 31: Kassem Hanson

On the show this week we welcome Kassem Hanson from N1 Training to talk about how he got started in the science of human performance, his paradigm shifts over the last several years, acquiring knowledge and problem solving, and of course training for hypertrophy. We get started with talking about Kassem’s background and how he got to where he is today. Like most of us, he started off as a teenager wanting to get bigger and stronger for sports and began to love the training and preparation aspect more so than the sports he was training for. He fell into the role of a personal trainer to supplement his income when he was in college and quickly realized how rewarding it was to share his knowledge and help other people. Kassem has a philosophy of using problem solving as his guide for education and what direction he needs to go into as opposed to learning just for the sake of learning. He emphasizes the importance of finding what is useful when you learn from particular systems and applying it to your specific clientele by finding what resonates with them. With his team, Kassem is always finding ways to get more out of what they already know and avoid seeking new information just to get another 3 letter acronym next to their names.We then talk about what led to the paradigm shifts that Kassem has experienced over the past 5-8 years. In 2012 Kassem started working with the late Charles Poliquin in an online training module, which allowed him to start tracking data on a wide range of people throughout a 6 month program. After 7 rounds of this, he was discovering that there were different adaptations to the training he was implementing, highlighting the relationship between biomechanics and physiology. Around that time he was introduced to RTS (Resistance Training Specialists) and began to start thinking about being more specific and to start qualifying what was happening within a training session. Now he was able to look at the person in front of him, decide what they needed, and then prescribe the training, nutrition, and recovery protocols that were specific to that individual for the best possible results. With this model, Kassem notes how the outcome became predictable and he could connect the dots for each person more effectively. Next we get into the process Kassem initially used for data collection for the clients in those 6 month programs. He started with lifestyle based questions ranging from sleep to digestion to subjective feedback on the actual training sessions, and his words, it was a lot. But he was starting to recognize trends and began to plot the data points. Now he could make decisions based on the data in front of him as opposed to just looking at what the research says. We then dive into how Kassem structures training sessions and how he developed his model. When looking at a singular training session, the first thing he addresses is what type of stimulus he is trying to accomplish. He then looks at the split or how he needs to organize frequency, volume, and exercise selection to target that stimulus. Kassem points out that how he structures these training variables is critical in not only managing stressors within a certain block of training, but to also potentiate future phases. To illustrate this, Kassem talks about changing the mechanical demand of an exercise in order to change the physiological demand and how these subtle differences can determine how you plan to dictate training outcomes. When discussing stimulus to fatigue ratios for certain exercises, Kassem is most concerned with what exactly he wants that stimulus to be. In his mind, being specific with your stimulus - from what tissues you are trying to target to the physiological adaptation - will determine exercise selection or how you manipulate certain exercises to fit in with the larger picture of a training program.  We then go into how Kassem categorizes stimuli and qualifies exercises in order to get specific outcomes. At N1, they start with looking at anatomy and biomechanics and understanding the differences between a lengthened muscle and shortened muscle in order to make adjustments to exercises to target specific tissues. In Kassem’s model, by understanding what is happening mechanically, you can begin to understand what is happening physiologically. While he advises that coaches do continue to dig deeper into the research side of training, he believes that a greater understanding of these foundational concepts will allow you to look at that research with a more keen eye to extrapolate the information and apply it in the manner most appropriate for you. Kassem’s big take home message here is that programming is about problem solving and achieving a specific stimulus for the individual, not over relying on research or using arbitrary exercises. 2:38 -  Kassem’s background6:44 -  Transitioning from athlete to coach9:43 -  How Kassem chooses what to research18:42 - Paradigm Shifts in Coaching26:16 - Data Collection 31:18 - Structuring Training Sessions42:28 - Programming around Stimulus to Fatigue Ratios47:28 - How Kassem Categorizes Stimuli1:01:00 - Kassem’s recommended resources

1hr 5mins

18 May 2020

Rank #17

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RPR Episode 29: The Dudes - OHPS20

James, Kyle, and Matt bring you an episode of The Dudes to discuss the 2020 Online Human Performance Summit brought to you by Rebel Performance. This totally remote event features an incredible lineup of coaches on May 7th, 8th, 9th, as well as 7-day access pass to the 20 hours of content. We also discuss fitness and obesity, resilience, RPE, auto-regulation, training to failure, and the importance of exercise selection.We dive in to discuss the details of the OHPS. The $15 event will span 3 days and is totally remote, just login to Zoom wearing whatever you want and soak in the content from an absolutely loaded lineup of coaches. Each presentation will be 45-60 minutes, followed by 30 minutes of Q&A. You will also have access to the presentations for 7 days following the event. The presentations are listed below. How to Design Training Weeks and Days for Multivariate Outcomes - James Cerbie, Kyle Dobbs, Matt Domney Multi-Directional Speed from the Inside Out: Mechanics, Internal Physics, Assessment, and Training - Justin MooreSerum Testosterone: A Schizophrenic Canary in a Nuclear Wasteland - Dr. Ben HouseWhat is the Best Fuel, Fats or Carbs, for Performance and Body Composition? - Dr. Mike T NelsonProxying Stimulus Magnitude During and After Hypertrophy Workouts - Dr. Mike IsraetelIntegrating Running and Sprinting Protocols into Your Approach to Performance, Fitness, and Rehabilitation - Derek HansonVelocity Based Training and Selecting the Best Device for your Sport - Brandon SennBiomechanics vs Physics: The Pillars of Performance and Injury Risk Management - Dr. Jordan ShallowIsometrics for Lower Limb Pain, Rehabilitation and Performance - David GreyDescribing Human Movement from a Categorical and Theoretical Models Perspective - Dr. Pat DavidsonOccam’s Razor and the Development of Practical Heuristics for the Injured Athlete - Dr. Jared BoydRemote Coaching, Assessment, Treatment, and Programming - Dr. Zac CupplesLong Term Strategies for Powerlifting Success: Blending Movement and World-Class Strength - Will CrozierNext we jam on some Q&A. First up is a question about the seemingly increase in the popularity of fitness and simultaneous rise of obesity. Kyle actually doesn’t necessarily agree that there is an increase in the amount of people participating in fitness, but rather an increase in visibility due to a separation of the extremes and there being a lack of a middle ground when it comes to health conscious vs sedentary individuals. Combined with a lack of education, the fact that our environment has become easier to navigate thanks to advances in technology, and our human need to conserve as much energy as possible, we have to do less than ever to survive. The Coronavirus pandemic is a perfect example of the vulnerability to disease that sedentary lifestyles bring with obese and diabetic individuals being the most at risk populations. Our ability to tolerate an insult is a product of how we live day to day in terms of sleep, nutrition, activity levels, etc and highlights even further that our health should not be taken for granted. On the bright side, we are anecdotally seeing many more people partaking in health conscious activities like going on walks with their families. It’s important to remember that “we’re the weird ones” when it comes to fitness, and that the majority of the population simply needs to move a little bit more than what they’re doing now in order to experience better long term health outcomes. When observing the “Blue Zones” and centenarian communities, there are a handful of commonalities that exist among them. High levels of activity aside, they have a higher sense of purpose, great relationships and community, and overall just tend to enjoy life.This leads us to a discussion on the fragility mindset that is around in the fitness community today. Caring about your health incessantly is not healthy. The human organism is extremely resilient and if we put too much emphasis on the minutia, we can miss the forest through the trees. We want people to instead put their focus on the big rocks and the things that truly matter in life. If you happen to catch a ray of blue light after 7pm, so be it. Next we discuss integrating autoregulation and RPE into training programs. While an extremely useful tool, it takes time and communication with your coach in order to learn how to accurately gauge effort levels. You will generally have two types of lifters - those who overperform and those who underperform, making autoregulation very subjective to the individual in question. Whether or not we choose to use RPE or RIR also largely depends on the type of client that we’re working with. General population clients, for example, likely don’t care enough to make sense of the complexities of autoregulation whereas your prototypical ‘apex athlete’ can probably use a combination tools ranging from RPE to estimated daily maxes to AMRAP sets and so forth to dial in their training intensities. Our next question is about training to failure and the implications for both hypertrophy and strength training. James and Matt both agree that failing reps is not necessary for strength or hypertrophy. Specifically in regards to strength, failing reps may beat you down psychologically while ingraining the habit of failing as opposed to being consistently successful with every lift. When deciding whether or not to train to failure, it’s important to look at the totality of your training cycle and train in a manner that will allow you to live to fight another day. Overreaching and pushing to failure has its place, but it needs to fit into the big picture of long term planning or done periodically to allow for a supercompensation effect (say, pre competition). Good training comes down to the accumulation of good training days over a long period of time and not one singular workout. Next up is the topic of general population clients and strategies for training them. The focus here is always on the clients goals while steering them towards increased variability while looking at positions and orientations that may enhance their ability to move ‘better’ while performing their specific tasks. We want to give them options without creating goals (or problems) that may or may not be relevant for what they’re actually looking for - which generally have nothing to do with performance. Training for general population clients doesn’t need to be complicated, it just needs to focus on the outcomes that they care about and not the specific exercises or systems that you might care about. Pick the exercises that allow your clients to work hard and progress over time. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:45 – 2020 Online Human Performance Summit13:30 – Fitness and obesity31:30 – Fragility34:00 – Autoregulation and RIR40:00 – Training to failure for strength vs hypertrophy47:30 - Gen pop trainingLinks and stuff:OHPS 2020: https://the.rebel-performance.com/online-human-performance-summit-2020Kyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://bit.ly/331AOPKSilverback: https://www.silverbacktrainingproject.com

1hr 3mins

4 May 2020

Rank #18

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RPR Episode 28: Dr. Mike Israetel

Dr Mike Israetel from Renaissance Periodization joins the show today to talk about his background in training, why he gravitated towards sports science, and what really grinds his gears with some of the internet gurus.We dive into Mike’s background and specifically how he became obsessed with trying to answer the why behind the process of training. Mike started lifting weights at 15 to get better at wrestling and improve his physique, but it wasn’t until he started competing in powerlifting that he became more calculated with his training, education, and line of thinking. This led to Mike’s pursuit of higher levels of knowledge and eventually earning his PhD in Sport Physiology. Mike’s dissertation for his PhD was looking into the correlates of athletic performance, or what made great athletes great and everyone else, well, everyone else. Using a sample of 90 collegiate athletes, Mike looked at maximum strength, limb ratios, body fat levels, body weight, jumping power, sprint times, and the sport coaches ranking of their performance on the field or court. What he found was almost no surprise: the best athletes are the best jumpers and sprinters and are leaner. In terms of maximal strength, the ratio of lean body mass to height was highly correlated - more muscular athletes are stronger. After obtaining his PhD, Mike became a professor where he taught exercise science and sports science nutrition. He then went on to co-found Renaissance Periodization with his business partner Nick Shaw. RP originally started as a coaching company and since has evolved to include books/continuing education material, a dieting app, and training templates.RP was essentially started out of Mike and Nick’s complete dissatisfaction for much of the information (or lack thereof) that was circling around the internet. They wanted to use science and real world experience to help people reach their goals and avoid getting ripped off or wasting their time. Mike emphasizes that hard work is a given if you want to get better, but you still need to use an intelligent approach. The level to which a client needs to be pushed in either direction depends on their specific goals. The approach used for a general population client is completely different from someone looking to compete at the highest level. While more gentle and easy going towards gen pop clients, Mike is quick to point out that he will not hesitate to give his infamous “machine talk” to anyone who claims to want to win at a high level, but is failing to take on the requisite behaviors. In his mind, if you’re a competitor you need to train to a level that will not allow you to crack when the shit hits the fan. The training to reach this level, says Mike, is about “using the appropriate amount of effort channeled through a complex system”, as opposed to relying on simple stories of just working hard and “grinding” or the opposite end of the spectrum and using complexity to avoid doing the work.From here we get a little more specific and dive into Mike’s principles of hypertrophy training. Mike summed up his principles beautifully into about 7 training elements: (1)Specificity - what do I want to train? - pick your exercises accordingly (2) Intensity and loading ranges - typically between 5 and 30 reps (3) Frequency (4) Start with the minimum effective dose of volume and slowly progress from there (5) Deload and repeat (6) Evaluate when to change exercises (7) Evaluate how to progress loads.Mike then discusses how he determines the optimal frequency for a lifter, starting with any constraints on how many days someone can train and then attempting to find the minimum effective volume someone needs to achieve an effective training stimulus by assessing soreness, any decreases in performance, and using subjective feedback. Once you find your MEV, Mike suggests that you slowly ramp up your volume until you are no longer able to maintain the same level of performance in the following training session. Frequency may be drastically different between multiple muscle groups, so it is important to assess each independently. Mike shares some insights into his personal experience and discoveries he’s made with specific muscle groups in training.We then jam on coach-athlete relationships and the importance of honest communication along with monitoring weekly data to determine what direction to take clients in their training. By using a combination of subjective and objective data, a coach can make more accurate training prescriptions while developing a trusting relationship with the client. Mike makes the point that coaches need to remember that their clients hire them because they don’t know everything and need help in learning what they might consider to be second nature. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:2:30 – Dr. Mike’s background5:00 – The WHY behind training8:45 – Determinants of athleticism15:45 – Renaissance Periodization24:45 – Willpower31:00 - Realistic expectations and how to get results37:00 - Dr. Mike’s principles of hypertrophy training47:00 - Coach-Athlete relationships58:00 - Dr. Mike’s recommended resourcesLinks and stuff:Dr. Mike Israetel: @rprdrmikeRenaissance Periodization: @rpstrengthRenaissance Periodization: https://renaissanceperiodization.com/RP Youtube: https://bit.ly/2VQVXZPKyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://bit.ly/331AOPKSilverback: https://www.silverbacktrainingproject.comJames Krieger: weightology.netJackson Peos: @jacksonpeos

1hr 1min

27 Apr 2020

Rank #19

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RPR Episode 27: DJ Murakami

DJ Murakami joins the show today to talk about all things movement, the necessity of intention, and getting away from some of the dogma that exists in strength and conditioning. We start with DJ’s background and how he first fell in love with training like most of us have - he simply enjoyed it more than the sports he was training for - and has been coaching people for over 10 years. Self admittedly, he has dabbled in just about every realm of physical training - ranging from bodybuilding to olympic weightlifting to calisthenics to the movement culture and mobility driven side of the training world and everything in between. DJ currently finds himself on a quest to get jacked, continue to explore training, and stay injury free.We go into discussing DJ’s evolution as a coach and how he’s learned to use principles over systems both in his own training and working with clients. Early on in his training career, DJ held many rigid beliefs and was very externally driven which eventually led to him focusing on his client’s capacity to perform certain movements and attempting to address underlying limitations with corrective exercise. In recent years, however, he has begun to conceptualize exercise as tasks with no “right” or “wrong” way to do it. More recently finds himself putting his emphasis on the intention behind movement as his guide to find the best exercises for individuals. Next we go into DJ’s assessment process with new clients, which is far less systemized than it used to be - focusing on the clients’ movement and feedback as to what adjustments need to be made to their training as opposed to using a rigid set of standards. On an interesting note, DJ finds the use of sandbags to automatically get clients into positions to push effort and get out of their own heads. With the sandbag being self regulating, he believes you’re left with more movement options and thus room to drive capacity. He primarily uses them for higher reps or various kinds of carries, while still using barbells to still develop maximal strength. This leads us to how DJ translates his immense focus on intent and effort in everything to his clients. This includes trying new things and PRing often. PRs don’t need to come from a 1RM barbell movement, however, and can be in the form of reps, tempos, new exercises, and even life circumstances. The intent is to always improve every session and avoid just going through the motions. In order to bring out the same level of intent with his clients, DJ likes to utilize different implements and let clients try new things so that they discover solutions on their own. He believes that as a whole, we need to drop the fragility based mindset in attempting to control all of the different variables in our lives, and just do the basics extremely well. On this note, we discuss the lack of work the average human completes on a daily basis, the constant need to protect ourselves, and the possible consequences it has on our ability to experience the glory of just getting after it. DJ jokingly proposes the option to activate a zombie apocalypse and reset society as a way to rediscover our sense of purpose and re-evaluate our values. Lastly, we take a look into DJ’s current training and his weekly structure. His main goal is to get stronger while maximizing intention, so he puts an emphasis on doing the basics at a high level. While much of what he does seems simple on paper, it's far from easy and allows him to focus on effort rather than going through the motions just to complete the workout. He uses training as an opportunity to take himself to places he otherwise would never encounter in daily life and to experience life in the moment. DJ encourages us to look back at the strongmen of yore and some of the forgotten aspects of physical culture in order to reclaim what training should encompass. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:00 – DJ’s background7:00 – Transitioning to an outcomes-based mindset15:45 – Sandbags29:00 – Fragility mindset41:00 – Zombie apocalypse48:00 - DJ’s training structure56:00 - DJ’s recommended resourcesLinks and stuff:DJ: @strongcampsDJ: https://human-strong.myshopify.com/Kyle Dobbs: @compoundperformance_Matt Domney: @mattdomneyJames Cerbie: @jamescerbieTRAIN: https://bit.ly/331AOPKSilverback: https://www.silverbacktrainingproject.com

59mins

20 Apr 2020

Rank #20