Cheeky Mid Weeky

Breanne Rowe, MS, CSCS, TSAC-F, RSCC is a strength and conditioning coach currently supporting the 13th Air Support Operations Squadron in Colorado. Her experience spans tactical performance, personal training, higher education, and human performance, with a strong focus on helping athletes and military personnel improve performance and resilience.Prior to her current role, Rowe worked as a strength and conditioning coach with LMR Technical Group and spent more than six years as a personal trainer at PRO Sports Club. She earned both her bachelor's degree in Clinical Physiology and master's degree in Integrative Human Physiology from Central Washington University and holds multiple certifications, including CSCS, TSAC-F, RSCC, and USAW Level 1.___Learn about CEUs to the NSCA and CSCCa:https://www.strengthcoachnetwork.com/pricing___CONNECT WITH US: 🌎Site: https://strengthcoachnetwork.com/From our sponsors: Hawkin Dynamics 🌎Site: https://www.hawkindynamics.com/Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.Power Lift🌎Site: https://www.powerliftusa.com/ Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above. Dashr🌎Site: https://www.dashrsystems.com/Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.PlayerData🌎Site:https://www.playerdata.com/en-usPlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.Thorne🌎Site: https://www.thorne.com/u/PR2094749Thorne is a global leader in high-quality nutritional supplements and health testing. Trusted by professional sports teams, the U.S. military, and practitioners around the world, Thorne is known for rigorous ingredient sourcing, third-party testing, and science-backed formulations. Whether supporting performance, recovery, or overall health, Thorne provides products coaches and athletes can trust. For more about Thorne click the link above to see the supplements Justin recommends.

In this episode of Supertraining in a Year, Justin Lima and Yosef Johnson work through pages 526–540 and a central theme emerges: you cannot microwave adaptation.The discussion begins with the problems associated with premature intensification and early specialization. Faster, harder, and more intense training may produce results early, but that doesn't necessarily mean it creates the foundation for continued development later.___Learn about CEUs to the NSCA and CSCCa:https://www.strengthcoachnetwork.com/pricing___Buy Supertraining to Read Along with Us - use code STRONGER20 to save 20%https://uaconcepts.com/product/supertraining___CONNECT: 🌎Site: https://strengthcoachnetwork.com/📝Blog: https://strengthcoachnetwork.com/blog/___From our sponsors: Hawkin Dynamics 🌎Site: https://www.hawkindynamics.com/Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.Power Lift🌎Site: https://www.powerliftusa.com/ Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above. Dashr🌎Site: https://www.dashrsystems.com/Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.PlayerData🌎Site:https://www.playerdata.com/en-usPlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

LSU Sports Dietitian Allison Wade joins the podcast to break down what performance nutrition actually looks like when working with athletes every day.Allison and Justin discuss the relationship between strength coaches and dietitians, sweat testing and hydration, fueling different sports, body composition, supplements, blood testing, nutrition during injury and return to play, and why nutrition has to be individualized to the athlete.They also dive into something that goes beyond macros and meal plans: food is cultural. Allison explains why understanding an athlete’s background, preferences, and relationship with food is critical to creating buy-in and ultimately helping them perform. A practical conversation for strength coaches, sports dietitians, and anyone responsible for athlete performance.___Learn about CEUs to the NSCA and CSCCa:https://www.strengthcoachnetwork.com/pricing___CONNECT WITH US: 🌎Site: https://strengthcoachnetwork.com/📝Blog: https://strengthcoachnetwork.com/blog/___From our sponsors: Hawkin Dynamics 🌎Site: https://www.hawkindynamics.com/Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.Power Lift🌎Site: https://www.powerliftusa.com/ Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above. Dashr🌎Site: https://www.dashrsystems.com/Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.PlayerData🌎Site:https://www.playerdata.com/en-usPlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.

Alex Kanellis is the founder of Landmine University, a former University of Iowa football player, competitive wrestler, strength coach, and innovator in rotational power training. Holding a master's degree in kinesiology and the CSCS credential, Kanellis developed the Landmine University Training System after multiple shoulder and bicep surgeries led him to seek alternatives to traditional Olympic lifting.His coaching philosophy centers on developing explosive athletic performance through rotational, core-driven movement patterns that better reflect the demands of sport. Through concepts such as forward intent, coiled postures, and rotational power, Kanellis has built a unique training system that uses landmine-based exercises and complexes to enhance force production, movement efficiency, and athleticism across multiple planes of motion.Learn about CEUs to the NSCA and CSCCa:https://www.strengthcoachnetwork.com/pricingCONNECT WITH US:🌎Site: https://strengthcoachnetwork.com/From our sponsors:Hawkin Dynamics 🌎Site: https://www.hawkindynamics.com/Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.Power Lift🌎Site: https://www.powerliftusa.com/Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above.Dashr🌎Site: https://www.dashrsystems.com/Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.PlayerData🌎Site:https://www.playerdata.com/en-usPlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.Thorne🌎Site: https://www.thorne.com/u/PR2094749Thorne is a global leader in high-quality nutritional supplements and health testing. Trusted by professional sports teams, the U.S. military, and practitioners around the world, Thorne is known for rigorous ingredient sourcing, third-party testing, and science-backed formulations. Whether supporting performance, recovery, or overall health, Thorne provides products coaches and athletes can trust.

The conversation covers current adaptation reserve (CAR), protein synthesis, the sarcoplasmic reticulum, contractile and mitochondrial proteins, supercompensation, and the different cellular responses that occur when developing speed, strength, endurance, and speed endurance.But the practical message is much simpler: cut the noise.More training isn't automatically better training. Justin and Yosef discuss finding the appropriate dose of stress, giving athletes enough time to adapt, resisting the urge to constantly change programs, and understanding why high-intensity methods can't be used all the time.___Learn about CEUs to the NSCA and CSCCa:https://www.strengthcoachnetwork.com/pricing___Buy Supertraining to Read Along with Us - use code STRONGER20 to save 20%https://uaconcepts.com/product/supertraining___CONNECT: 🌎Site: https://strengthcoachnetwork.com/📝Blog: https://strengthcoachnetwork.com/blog/___From our sponsors: Hawkin Dynamics 🌎Site: https://www.hawkindynamics.com/Hawkin Dynamics is the world leader in force plate solutions. Wireless hardware, intuitive software, and powerful analysis make Hawkin Dynamics the best choice for any coach or trainer. Make sure you check them out in the link above.Power Lift🌎Site: https://www.powerliftusa.com/ Power Lift is an industry-leading designer and manufacturer of American-made strength and conditioning equipment. They understand that your Brand is important and offer several diverse ways to incorporate that Brand into your strength equipment. For more about Power Lift click the link above. Dashr🌎Site: https://www.dashrsystems.com/Dashr is a performance testing company best known for its laser timing, but also integrates with Teambuildr and offers a free Player Profile app used by 6k+ athletes. Beyond timing, they provide a full suite of testing solutions including verticals, broad jumps, RSI, biometrics, reaction, and AMS. For more about Dashr click the link above.PlayerData🌎Site:https://www.playerdata.com/en-usPlayerData is Strength Coach Network’s trusted GPS provider and a FIFA Quality–certified system, used by coaches at every level to quantify training load and understand movement demands. PlayerData delivers reliable, actionable data at a strong value point, with seamless syncing that saves coaches precious time—so the focus stays on coaching, not managing technology. For more about PlayerData click the link above.