Decoding Excellence

In this “Cardio Series” edition of the Decoding Excellence Show, I’m bringing you along on a 75-minute ruck walk to share a critical update: introducing The Blueprint—our forever FREE community on Instagram and AdamRingler.com.Inside The Blueprint, I’ll be sharing strength & conditioning tactics, performance insights, sport science strategies, and behind-the-scenes access to health optimization and coaching at the highest levels.During this long walk & talk, I also dive into some big topics shaping our field right now:Designing Preseason Training for Women’s Basketball (Beyond Conditioning)How to build durability, movement quality, and power while managing practice loads and athlete readiness.The Hidden Role of Microdosing Strength Work During the SeasonWhy 15–20 minutes of targeted lifts can maintain performance without overwhelming athletes.Using Data Without Drowning in ItSimplifying athlete monitoring by focusing only on metrics that drive actual decisions.Balancing Team Standards with IndividualizationCreating a team-wide training baseline that still allows for athlete-specific programming.Business Lessons from the Weight RoomHow coaching teaches leadership, systems, and culture-building skills that apply far beyond sport.This is a raw, unedited conversation straight from my walk to your headphones—packed with insights for coaches, sport scientists, and anyone passionate about high performance.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠⁠⁠@AdamRingler⁠⁠⁠⁠ on social.🔒 Learn More About MembershipsLastly, what you just listened to was only a fraction of what I share with The Blueprint and The Masterplan tiers. If you want the FULL conversation, it's is waiting at my website. If you’re not inside, you’re already behind the ones who are.⁠Check out the Membership Tiers Here⁠🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this episode of the Decoding Excellence Show, I’m sharing a solo Q&A I originally recorded for the Former Athlete Society. Whether you're freshly out of sport or years removed, this one cuts deep into what really matters: rebuilding discipline, identity, and structure after athletics.I break down four of the most common (and crucial) questions I hear from former athletes navigating life after sport:How do I stay motivated like I was in college?→ The truth: motivation fades—systems stick. I explain how to build a personal structure that keeps you consistent.How can I bring that game-day mindset to real life?→ Simple: Sunday is your new game day. Learn how to plan your week like you used to prep for an opponent.Why does my nutrition fall apart now?→ You had structure before—training tables, team lifts, accountability. Here’s how to replicate that for real life.I feel like I peaked in college. Now what?→ That athlete? Still in you. I’ll show you how to reframe your identity as a competitive edge, not a memory.Whether you're in the gym, on a walk, or commuting—this is your reset button. Listen in. Take notes. Let’s get better.Additionally, I share details about the Former Athlete Society—my community designed for former college athletes looking to level up their fitness, training, and recovery. Don’t miss this value-packed episode!If you haven't already, you can head over to ⁠⁠AdamRingler.com/Newsletter⁠⁠ and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated.If any of the material resonates with you, I'd love for you engage with me at ⁠⁠@AdamRingler⁠⁠Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to ⁠⁠Decoding Excellence⁠⁠ page and leave us a FIVE STAR ⭐⭐⭐⭐⭐ review.🔥Join the Former Athlete Society! 🔥I built a private community exclusively for former college athletes who want expert coaching, a competitive environment, and the structure they’ve been missing.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔗 Join the Former Athlete Society Here⁠⁠https://adamringler.com/formerathleteIf you found this helpful, don’t forget to like, comment, and subscribe for more content on training, nutrition, and high-performance living!

In this episode of The Decoding Excellence Show, I’m pulling back the curtain on what it really takes to hire the right person to lead a collegiate strength & conditioning or sport performance department.After nearly a decade at the University of Colorado—contributing to a sport science and high performance model while working with Women’s Basketball and Volleyball—I’ve seen firsthand what works, what fails, and why so many NCAA programs miss the mark.This isn’t about titles, certifications, or flashy tech. It’s about leadership.The kind of leadership that:✔ Understands the demands of the weight room and the locker room.✔ Earns trust across sports medicine, nutrition, psychology, and coaching staffs.✔ Inspires a culture where athletes thrive and practitioners grow.Whether you’re an athletic director, coach, or practitioner, this episode will challenge you to rethink how you evaluate talent for these critical roles—and why social media clout isn’t a substitute for real-world experience.🎧 What You’ll Learn:The three non-negotiables every Director of Sport Performance should have.Why NCAA programs fail when they chase trends over substance.How to spot a true leader versus a résumé or Instagram-built persona.Lessons from building Colorado’s sport science program over 9 years.If your program is serious about athlete health, performance, and staff longevity, this conversation is a must-listen.👉 Tune in now and rethink how you’re staffing your high performance ecosystem.👟 Recorded while walking and reflecting—raw, unfiltered, and straight from the trenches.Whether you’re on your own walk, stuck in traffic, or setting up the gym—this is your behind-the-scenes peek into how I think, plan, and process high performance. Listen in. Take notes. Let’s get better.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here: ⁠⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect! If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠⁠@AdamRingler⁠⁠⁠ on social.🎧 Thanks again for listening to the Decoding Excellence Show! If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this Cardio Talks episode of The Decoding Excellence Show, I’m breaking down one of the most overlooked threats to athlete recovery: late-night screen time and blue light exposure.Whether you're a performance coach, sport scientist, or former athlete trying to stay sharp—this conversation cuts into the heart of why your HRV, deep sleep, and overall recovery metrics might be lagging.We're talking science-backed disruptions to circadian rhythms, CNS fatigue, and why your phone might be robbing you of the restorative sleep your body needs to train hard and bounce back.I cover:How blue light delays melatonin and pushes deep sleep into shallower phasesThe real reason HRV stays depressed after nights with poor sleep hygieneWhat does and doesn’t work—f.lux, Night Shift mode, and screen filtersMy personal stack: Roka x Huberman Wind Down Glasses, Portal (Magnesium Glycinate, L-Theanine, Glycine, Apigenin), and red light environmentsWhy a "power-down routine" can be the difference between winning and flatlining in comp seasonWhat WHOOP & Oura data really say about sleep disruptionThis isn’t a fluffy lifestyle chat. It’s a tactical, field-tested conversation based on what I see working with elite athletes at Colorado and remote pros who need every recovery edge they can get.If your deep sleep scores are low, or you’re feeling like your readiness just isn’t rebounding after tough training days—this episode might be your blueprint for fixing it.👟 Recorded while walking and reflecting—raw, unfiltered, and straight from the trenches.Whether you’re on your own walk, stuck in traffic, or setting up the gym—this is your behind-the-scenes peek into how I think, plan, and process high performance. Listen in. Take notes. Let’s get better.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here: ⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect! If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠@AdamRingler⁠⁠ on social.🎧 Thanks again for listening to the Decoding Excellence Show! If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this special “Cardio Chats” edition of the Decoding Excellence Show, I’m hitting record during one of my Zone 2 ruck walks—raw, unfiltered, and straight from the heart.No fancy studio. No edits. Just the real thoughts running through my head while I’m moving my body and reflecting on the work we do in Strength and Conditioning, Sports Science, and High Performance Coaching.This isn’t scripted. It’s not polished. It’s just me sharing what’s top-of-mind—from training insights and performance frameworks to lessons I’m learning, testing, and integrating in real time.If you're a coach, practitioner, or just someone who’s chasing improvement, these walks are for you. Think of it like grabbing a coffee with a colleague, except I’m breathing heavier and carrying weight on my back.Whether you’re on your own walk, stuck in traffic, or setting up the gym—this is your behind-the-scenes peek into how I think, plan, and process high performance.Whether you're in the gym, on a walk, or commuting—this is your reset button. Listen in. Take notes. Let’s get better.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠https://adamringler.com/formerathlete⁠📬 If you haven't already, head over to ⁠⁠⁠AdamRingler.com/Newsletter⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠@AdamRingler⁠ on social.🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this Cardio Talk episode of the Decoding Excellence Show, I break down how most coaches misuse wearable technology and workload monitoring — turning valuable data into noise instead of insight. Through a detailed return-to-play case study, I walk step-by-step through how I assess individual loading, bridge the gap back to team inclusion, and structure training progressions that actually transfer to performance.I also unpack my personal ethos on data and decision-making — how we as coaches can move from collecting metrics to creating meaning. The goal isn’t more data; it’s better timing, context, and action. I share how I’m rethinking the future of sport science: accessible, concise, and actionable information delivered to the right people, in real time, when it matters most.Raw, unfiltered, and straight from a 40-minute ruck walk, this episode explores how to build systems that serve athletes — not overwhelm them. Tune in, reflect, and let’s keep decoding what excellence really looks like in modern high-performance coaching.Tune in, share with a fellow coach, and let’s keep pushing the field forward.🎯 Additionally, I share details about the Former Athlete Society — my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:👉 ⁠⁠https://adamringler.com/formerathlete⁠⁠📬 If you haven't already, head over to ⁠⁠AdamRingler.com/Newsletter⁠⁠ and sign up for my weekly newsletter. It’s a weekly drop for the curious — packed with the best articles I’ve read, ideas I’m exploring, and concepts I’m experimenting with.💬 Let’s Connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠@AdamRingler⁠⁠ on social.🔒 Learn More About MembershipsWhat you just listened to is only a fraction of what I share with The Blueprint and The Masterplan tiers. If you want the full, extended conversation — it’s waiting for you at ⁠⁠AdamRingler.com⁠⁠.🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a moment to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you listen. Your support helps grow this sport science and high-performance coaching community.

In this Cardio Talk episode of the Decoding Excellence Show, I unpack five conversations that bridge technology, nutrition, and training as we head into the start of the college basketball season.First, in this week’s Status Update, I share how we’re just three days away from tipping off the season and reflect on the journey that’s led us here. From spring development work to summer grind sessions, every rep and every meeting has built to this moment. I talk about the shift from preparation to performance and how the energy, focus, and readiness inside the gym feels different when it’s finally game week.Next, in the Technology segment, I break down how we’re using the VALD Performance NordBord to monitor hamstring health and readiness. This tool captures eccentric and isometric strength, quantifies left-right asymmetries, and helps us make better decisions on load management and rehab. I share how integrating the NordBord has sharpened our approach to performance monitoring and athlete resilience.In the Health section, I dive into the latest research from Rhonda Patrick and Peter Attia on creatine supplementation— not just as a muscle enhancer, but as a cognitive and recovery optimizer. I discuss how creatine supports both physical and mental performance, our dosing protocols, and why I consider it one of the most underrated foundations for athlete health.Then, in Nutrition, I talk through carb cycling — why we keep carbohydrates lower on off days and ramp them up on high-intensity training or game days. I discuss how carbohydrate timing impacts glycogen replenishment, recovery, and metabolic flexibility, and how this strategy teaches athletes to fuel with purpose rather than habit.Lastly, I dive into the Training section, where I share why I’m fired up about adding the OxeFit XS1 Smart Gym to our training environment. With dual digital motors, up to 250 lbs of deck tension, 140 lbs of rack resistance, and an integrated force plate and 32” touchscreen, this system combines precision, data, and adaptability. I break down how I plan to integrate it for velocity-based work, power profiling, and athlete engagement — bringing next-gen tech into a collegiate setting.Raw, unfiltered, and straight from the ruck — this episode dives into the tools, strategies, and philosophies shaping modern high-performance environments.Tune in, share with a fellow coach, and let’s keep pushing the field forward.🎯 Additionally, I share details about the Former Athlete Society — my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:👉 ⁠https://adamringler.com/formerathlete⁠📬 If you haven't already, head over to ⁠AdamRingler.com/Newsletter⁠ and sign up for my weekly newsletter. It’s a weekly drop for the curious — packed with the best articles I’ve read, ideas I’m exploring, and concepts I’m experimenting with.💬 Let’s Connect!If anything in this episode resonated with you, reach out and engage with me at ⁠@AdamRingler⁠ on social.🔒 Learn More About MembershipsWhat you just listened to is only a fraction of what I share with The Blueprint and The Masterplan tiers. If you want the full, extended conversation — it’s waiting for you at ⁠AdamRingler.com⁠.🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a moment to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you listen. Your support helps grow this sport science and high-performance coaching community.

In this Cardio Talk episode of the Decoding Excellence Show, I unpack three powerful conversations shaping coaching, performance, and personal growth.First, I reflect on the passing of Coach Kurt Hester, a true icon in Strength and Conditioning. His career embodied grit, resilience, and authenticity—and his legacy challenges all of us to coach with more heart, purpose, and conviction.Next, I dive into Tim Gabbett’s ACWR and EWMA principles, breaking down why temporary overreaching during October training isn’t reckless—it’s strategic. I explore how calculated load management builds the stress tolerance and robustness athletes need heading into non-conference tournaments and early-season play.Lastly, I share a personal update on my nutrition journey using the Macrofactor app—how I’m reverse dieting out of a long summer cut, slowly increasing calories and carbohydrates to rebuild strength and muscle. I talk about the process, mindset, and science behind adding quality weight while maintaining performance.Raw, unfiltered, and straight from the ruck—this episode blends science, coaching, and personal insight for anyone chasing excellence on and off the floor.Tune in, share with a fellow coach, and let’s keep pushing the field forward.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠⁠⁠⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠⁠⁠⁠⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠⁠⁠⁠⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠@AdamRingler⁠⁠⁠⁠⁠⁠⁠ on social.🔒 Learn More About MembershipsLastly, what you just listened to was only a fraction of what I share with The Blueprint and The Masterplan tiers. If you want the FULL conversation, it's is waiting at my website. If you’re not inside, you’re already behind the ones who are.⁠⁠⁠⁠Check out the Membership Tiers Here⁠⁠⁠⁠🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this raw and unfiltered Cardio Talk edition of the Decoding Excellence Show, I dive into two topics that are reshaping the way we think about performance in college athletics.First up: The Evolution of Women’s Basketball Training. The women’s game has grown more physical, more explosive, and more demanding than ever before. Yet too often, strength coaches still program light, cautious workouts—more bands and calisthenics than barbells and heavy loads. In this conversation, I break down why that approach sells athletes short, and why the modern women’s basketball player needs real weight training, exposure to grinding lifts, and intentional preparation for the realities of elite competition.If we’re serious about preparing athletes for the court, then our training has to meet the actual demands of today’s women’s game.Second: Managing Travel Fatigue in College Hoops. The reality of long flights, late nights, and back-to-back games across time zones takes a massive toll on player readiness and performance. I outline five science-backed strategies to help athletes handle travel stress: controlling light exposure, prioritizing hydration, timing meals around the body clock, moving early and often, and protecting sleep quality.These simple adjustments can give athletes the edge they need to stay sharp, recover faster, and perform when it matters most.This ruck walk conversation is all about cutting through the fluff and talking shop—strength training that truly prepares women’s basketball athletes, and practical tools for optimizing performance on the road. No script, no edits—just real talk about what works.Tune in, share with a fellow coach, and let’s keep pushing the field forward.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠⁠⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠⁠⁠⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠⁠⁠⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠⁠⁠⁠⁠@AdamRingler⁠⁠⁠⁠⁠⁠ on social.🔒 Learn More About MembershipsLastly, what you just listened to was only a fraction of what I share with The Blueprint and The Masterplan tiers. If you want the FULL conversation, it's is waiting at my website. If you’re not inside, you’re already behind the ones who are.⁠⁠⁠Check out the Membership Tiers Here⁠⁠⁠🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this Cardio Talk edition of the Decoding Excellence Show, I hit on three big topics for strength & conditioning coaches:1️⃣ Building Trust with Sport Coaches — How we can better align with head coaches by speaking their language, framing data around outcomes, and respecting practice priorities.2️⃣ Rethinking Recovery in College Athletics — Why recovery is more than ice baths and Normatecs, and how sleep, stress, and academics all play a critical role in athlete performance.3️⃣ The Future of Tech in S&C — From VBT to wearables, I break down where technology is headed, what’s actually useful, and how to separate game-changers from distractions.This 45-minute ruck walk conversation is raw, unedited, and unscripted—just me, sharing what’s on my mind in the world of performance and coaching.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠⁠⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠⁠⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠⁠⁠⁠@AdamRingler⁠⁠⁠⁠⁠ on social.🔒 Learn More About MembershipsLastly, what you just listened to was only a fraction of what I share with The Blueprint and The Masterplan tiers. If you want the FULL conversation, it's is waiting at my website. If you’re not inside, you’re already behind the ones who are.⁠⁠Check out the Membership Tiers Here⁠⁠🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this “Cardio Talk” edition of the Decoding Excellence Show, I’m diving into pre-season basketball conditioning tests—and why different coaches lean on very different approaches.Some favor more aerobic-based tests like the mile run or 3-minute baseline touches, while others prefer anaerobic measures like side-line touches or the 300-yard shuttle. Both approaches have their place, but which one actually prepares athletes best?In this episode, I break down:The pros and cons of aerobic vs. anaerobic conditioning testsWhat we’re using here at Colorado this pre-seasonWhy building a strong aerobic base is critical for October’s 20-hour practice weeksHow these tests tie into bigger decisions on readiness, recovery, and performanceWhether you’re a coach, athlete, or sport scientist, this Walk & Talk pulls back the curtain on how we evaluate and prepare our teams for the grind ahead.If you’re serious about training design, athlete monitoring, or building durable and explosive players, this one’s loaded with practical takeaways you can apply immediately.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠⁠@AdamRingler⁠⁠⁠ on social.🔒 Learn More About MembershipsLastly, what you just listened to was only a fraction of what I share with The Blueprint and The Masterplan tiers. If you want the FULL conversation, it's is waiting at my website. If you’re not inside, you’re already behind the ones who are.Check out the Membership Tiers Here🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this “Cardio Chats” edition of the Decoding Excellence Show, I’m sharing why I’m so fired up about using the Beyond Power VOLTRA1 strength equipment here in Boulder, Colorado—and why it’s quickly becoming one of my go-to tools for strength, rehab, and performance.Recorded mid-Zone 2 ruck walk, this raw, unedited “Walk & Talk” dives into exactly how I’ve been leveraging the VOLTRA1 for:Advanced rehabilitation & prehabilitation leveraging their specific training modesClassical strength training applications for muscle and strengthCustom force curve assignments for athlete-specific needsI break down:Why I travel with the VOLTRA1 anywhere we go—especially when hotel gyms lack equipmentThe different training modes and how I use them:Eccentric Mode – overload on the lowering phaseChain Mode – progressive loading through range of motionInverse Chain Mode – reverse strength curvesIsometric Mode – static strength at set joint anglesIsodynamic Mode – blending isometric with dynamic movementDamper Mode – resistance based on movement speedHow the iOS app allows you to adjust force curves—front-loading, mid-loading, or end-range loading—and why that matters for targeted rehab and performance outcomesWhether you’re a coach, clinician, or athlete, this episode offers a deep look into how modern, portable strength tech like the VOLTRA1 can open new doors in programming, athlete care, and travel-friendly training solutions.If you’re serious about training design, athlete monitoring, or building durable and explosive players, this one’s loaded with practical takeaways you can apply immediately.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠⁠https://adamringler.com/formerathlete⁠⁠📬 If you haven't already, head over to ⁠⁠⁠⁠AdamRingler.com/Newsletter⁠⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠⁠@AdamRingler⁠⁠ on social.🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this “Cardio Chats” edition of the Decoding Excellence Show, I’m pulling back the curtain on our Summer Basketball Training Program here in Boulder, Colorado—sharing the real behind-the-scenes details of how we prepare our athletes for the demands of a long, grueling season.This is raw, unfiltered, and recorded mid-Zone 2 ruck walk—no studio, no edits—just me sharing what’s really happening in our summer block: the successes, the challenges, and the lessons learned.I break down:The death of Long-Term Athletic Development in the NIL eraManaging NIL contracts, constant roster turnover, and short prep windowsUsing VALD Performance testing to fast-track development and identify individual needsBenchmark data for return-to-sport baselinesTriaging immediate needs vs. “nice-to-have” improvementsSafe altitude acclimatization & training volume progression (CSCCa/NSCA joint guidance)Building a standardized summer plan that branches into tailored individual programmingExposure to sport-specific stressors—loading tendons, ligaments, and muscles for durabilityIntegrating soft-surface training to reduce joint stress while increasing volumeAdding gymnastics-style movements like crawling, tumbling, and rolling for coordination and robustnessTraining linear & multi-directional sprint mechanicsStructuring our four-day training split:Day 1 & 2: Progressive overload strength training (Upper/Lower)Day 3: Escalating Density Training (EDT) conditioning circuitsDay 4: Tissue prep for intensive plyometric and power workUsing leadership development by seeding EDT teams to encourage athlete-led problem solvingFirst half of summer = tissue prep (ankle/knee/hip focus)Second half = power development through jumps, bounds, speed deadlifts, and VBT barbell workAvoiding plyometric progression errors with long-duration isometrics & tendon prehabLeveraging Output Sports VBT to train in the speed-strength zoneApplying Post-Activation Potentiation (PAP) in jump & power sessionsEnding summer with CU’s legendary dunk contest—weighted balls, dodgeballs, deflated balls, and more to challenge grip, creativity, and athleticismWhether you’re a strength coach, sport scientist, or high-performance practitioner, this episode is a complete blueprint of how we’re navigating modern college basketball’s evolving landscape—balancing science, art, and the gritty realities of athlete development.If you’re serious about training design, athlete monitoring, or building durable and explosive players, this one’s loaded with practical takeaways you can apply immediately.🎯 Additionally, I share details about the Former Athlete Society—my private community built exclusively for former college athletes who want to level up their fitness, training, and recovery.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessions🔥 Join the Former Athlete Society here:⁠⁠⁠https://adamringler.com/formerathlete⁠📬 If you haven't already, head over to ⁠⁠⁠AdamRingler.com/Newsletter⁠ and sign up for my weekly newsletter.It’s a weekly drop for the curious—packed with the best articles I’ve read, the things I’m exploring, and ideas I’m chewing on. Think of it as your curated dose of performance, mindset, and experimentation.💬 Let’s connect!If anything in this episode resonated with you, reach out and engage with me at ⁠⁠⁠@AdamRingler⁠ on social.🎧 Thanks again for listening to the Decoding Excellence Show!If you’ve taken anything away from today’s episode, please take a minute to leave a ⭐⭐⭐⭐⭐ review on iTunes or wherever you tune in. It helps more than you know and supports this growing Sport Science and High-Performance Coaching resource.

In this episode of the Decoding Excellence Show, I'm sharing a handful of the things that have been grabbing my attention lately—from what I'm reading to what I'm watching, buying, doing, and listening to.We’re talking about Dan John’s new book The ABCs (and Fs) of Strength Training and how Easy Strength changed my approach early in my coaching career. I’ll break down a recent Flagrant podcast episode with Pete Buttigieg, some new health tech I'm using to stay ahead of cardiovascular risk, my endless battle to perfect air-fried chicken for meal prepping (spoiler: it’s harder than it looks), and why I’m running back through the entire Run the Jewels discography right now.It’s casual. It’s personal. It’s a quick window into the stuff that's fueling the fire behind the scenes.Thanks for listening—let’s get into it.Additionally, I share details about theFormer Athlete Society—our Skool community designed for former college athletes looking to level up their fitness, training, and recovery. Don’t miss this value-packed episode!If you haven't already, you can head over to ⁠AdamRingler.com/Newsletter⁠ and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated.If any of the material resonates with you, I'd love for you engage with me at ⁠@AdamRingler⁠Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to ⁠Decoding Excellence⁠ page and leave us a FIVE STAR ⭐⭐⭐⭐⭐ review.🔥Join the Former Athlete Society! 🔥I built a private Skool community exclusively for former college athletes who want expert coaching, a competitive environment, and the structure they’ve been missing.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessionsThe first 10 members get in FREE! DM me "Skool" or click below to grab your spot before it becomes a paid membership:🔗 Join the Former Athlete Society Here⁠https://adamringler.com/skool⁠If you found this helpful, don’t forget to like, comment, and subscribe for more content on training, nutrition, and high-performance living!Join Skool Today with 14 Days Free!Ready to build, grow, and engage your own thriving online community? Skool makes it easy to organize your content, connect with your audience, and create a space where learning and collaboration thrive.💥 Here’s the best part: when you sign up using my affiliate link, you’ll get 14 days absolutely free to explore everything Skool has to offer.👉 Click below to start your free trial!⁠https://www.skool.com/signup?ref=c911...⁠With Skool, you can:✅ Organize your courses, live sessions, and resources in one place.✅ Foster meaningful discussions and build real connections.✅ Track engagement and reward your most active members.It’s everything you need to turn your ideas into a thriving community—and you can try it risk-free for 14 days. Don’t wait—click the link, sign up, and see why so many creators and coaches love Skool!

In this episode of theDecoding Excellence Show, I’m diving into the intricacies of workload monitoring and athlete preparation, particularly for basketball players. From managing training on the road to adapting workouts to fit within the constraints of a packed game schedule, I break down the strategies we’re using to keep athletes performing at their best.Episode Highlights:The challenges of training basketball athletes on the road and maintaining consistency.How to adapt workouts while staying aligned with our overarching training framework.The importance of protein supplementation while traveling and its role in recovery and performance.Updates on how we're managing training cycles during a busy stretch back in Boulder, Colorado, with two-day game windows.A dedicated Q&A segment where I answer your strength and conditioning and sport science questions.Additionally, I share details about theFormer Athlete Society—our Skool community designed for former college athletes looking to level up their fitness, training, and recovery. Don’t miss this value-packed episode!If you haven't already, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated.If any of the material resonates with you, I'd love for you engage with me at @AdamRinglerThanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to Decoding Excellence page and leave us a FIVE STAR ⭐⭐⭐⭐⭐ review.🔥Join the Former Athlete Society! 🔥I built a private Skool community exclusively for former college athletes who want expert coaching, a competitive environment, and the structure they’ve been missing.Inside, you'll get:✅ A community discussion board to connect & share wins✅ A full classroom with education modules on training & performance✅ A leaderboard to reward engagement & consistency✅ A calendar for live coaching calls & Q&A sessionsThe first 10 members get in FREE! DM me "Skool" or click below to grab your spot before it becomes a paid membership:🔗 Join the Former Athlete Society Herehttps://adamringler.com/skoolIf you found this helpful, don’t forget to like, comment, and subscribe for more content on training, nutrition, and high-performance living!Join Skool Today with 14 Days Free!Ready to build, grow, and engage your own thriving online community? Skool makes it easy to organize your content, connect with your audience, and create a space where learning and collaboration thrive.💥 Here’s the best part: when you sign up using my affiliate link, you’ll get 14 days absolutely free to explore everything Skool has to offer.👉 Click below to start your free trial!https://www.skool.com/signup?ref=c911...With Skool, you can:✅ Organize your courses, live sessions, and resources in one place.✅ Foster meaningful discussions and build real connections.✅ Track engagement and reward your most active members.It’s everything you need to turn your ideas into a thriving community—and you can try it risk-free for 14 days. Don’t wait—click the link, sign up, and see why so many creators and coaches love Skool!

‌In this episode of the Decoding Excellence Show, I'm discussing the rapidly changing landscape of collegiate athletics. From NIL deals and the Transfer Portal to the monumental implications of the House v. NCAA settlement, I explore how these seismic shifts are impacting athletic departments across the nation. As a reminder, our Random Shows shows are a quick 15-30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. During this episode, I take a close look at how conference realignments are shaking up competition, focusing on the travel challenges faced by women’s basketball programs. With longer distances and more grueling schedules, how are teams managing the demands of the season? Next, I share insights into the testing and monitoring strategies we use to optimize athlete performance. Specifically, I discuss the use of force plates for Countermovement Jump Testing and how workload monitoring plays a pivotal role in keeping players at their peak on the hardwood. Finally, I pull back the curtain on The Former Athlete Society, the Skool community I’ve built to support former college athletes. I break down all the features, including: 💬 Community Discussion Board: Connect with like-minded former athletes. 📚 Education & Modules: Level up your fitness, nutrition, and mindset. 🏆 Leaderboard & Rewards: Earn points for participation and unlock perks! 👥 1-on-1 Access: Get personalized support when you need it. 📖 Monthly Masterclass: Dive deep into game-changing topics. This episode is packed with actionable insights, behind-the-scenes strategies, and a firsthand look at how we’re supporting athletes in a world that’s constantly evolving. Whether you’re a coach, athlete, or just passionate about collegiate sports, this episode is a must-listen! As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to ⁠AdamRingler.com/Newsletter⁠ and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated. It's essentially a Birchbox for performance-related articles and musings. If you are looking to help grow and support the Decoding Excellence show, navigate over to ⁠Buy Me a Coffee⁠. Buy Me A Coffee is a an easy & fun way to support the show. For the price of a caffè macchiato ☕ you can support the show and help us maintain the quality of the content. One hundred percent of the contributions go directly to supporting the hosting fees associated with operating this podcast. If any of the material resonates with you, I'd love for you engage with me at ⁠@AdamRingler⁠ Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to ⁠Decoding Excellence⁠ page and leave us a FIVE STAR ⭐⭐⭐⭐⭐ review. Former college athletes, this one’s for you. If you’ve felt the void left by the end of your athletic career and want to reconnect with the discipline, drive, and sense of community that shaped your success, The Former Athlete Society is your next team. With resources designed to help you reclaim your edge and thrive in life beyond sports, it’s time to take the next step. Check it out here! 👇 https://adamringler.com/skool

Episode Description: In this episode, I delve into my recent article, Advice I'd Love to Give Myself 15 Years Ago, inspired by conversations with young strength and conditioning interns. Join me as I discuss the article and add some personal commentary. Episode Highlights: Discussion of current advice I give interns How to embrace difficult times with action & honesty Insights into financial literacy and the impact on S&C Quick Reminder: Our Random Shows are 30-minute episodes packed with valuable insights and information. I believe you'll find something interesting and valuable in this episode. Support and Connect: Newsletter: Sign up at AdamRingler.com/Newsletter for a weekly dose of curiosity. Filled with interesting articles, explorations, and thought-provoking resources. Support the Show: Visit Buy Me a Coffee to support the show. For the price of a latte, you can help maintain the quality of our content. 100% of contributions go towards hosting fees. Engage: Connect with me on social media at @AdamRingler. Closing: Thank you for supporting The Decoding Excellence Show! Your engagement and support help grow this resource for Sport Science, Strength & Conditioning, and High-Performance Coaching. Leave a Review: If you enjoyed the show, please leave us a review on iTunes at our Decoding Excellence page. Your feedback is greatly appreciated!

In this episode of the Decoding Excellence Show, I'm discussing my recent article 10 Hard Truths for Coaching in the World of Athletics. This was an article I wrote off the backend of several conversations with young strength and conditioning interns. This show narrates the article while adding some author commentary. As a reminder, our Random Shows shows are a quick 30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to ⁠AdamRingler.com/Newsletter⁠ and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated. If you are looking to help grow and support the Decoding Excellence show, navigate over to ⁠Buy Me a Coffee⁠. Buy Me A Coffee is a an easy & fun way to support the show. For the price of a Latte ☕ you can support the show and help us maintain the quality of the content. One hundred percent of the contributions go directly to supporting the hosting fees associated with operating this podcast. If any of the material resonates with you, I'd love for you engage with me at ⁠@AdamRingler⁠ Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to ⁠Decoding Excellence⁠ page and leave us a review.

In this episode of the Decoding Excellence Show, I'm discussing how we utilize Workload Monitoring across our basketball performance. We discuss weekly periodization models, basketball-specific movement metrics, acceleration vs. deceleration loads, and how you can take principles of wearable workload monitoring for basketball and apply it to your environment. If you've been interested in utilizing workload monitoring strategies in your competitive practice environments, this is the episode for you! As a reminder, our Random Shows shows are a quick 30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated. It's essentially a Birchbox for performance-related articles and musings. If you are looking to help grow and support the Decoding Excellence show, navigate over to Buy Me a Coffee. Buy Me A Coffee is a an easy & fun way to support the show. For the price of a Grande Latte ☕ you can support the show and help us maintain the quality of the content. One hundred percent of the contributions go directly to supporting the hosting fees associated with operating this podcast. If any of the material resonates with you, I'd love for you engage with me at @AdamRingler Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to Decoding Excellence page and leave us a review.

In this episode of the Decoding Excellence Show, I'm discussing how we utilize Isometric Training across our performance benchmarking & testing, strength and conditioning programming, and several of the technologies we use to collect this information. If you've been interested in utilizing isometric testing in your pre-participation athlete profiling or sports performance training, this is the episode for you!  As a reminder, our Random Shows shows are a quick 30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated. It's essentially a Birchbox for performance-related articles and musings. If you are looking to help grow and support the Decoding Excellence show, navigate over to Buy Me a Coffee. Buy Me A Coffee is a an easy & fun way to support the show. For the price of a Grande Latte ☕ you can support the show and help us maintain the quality of the content. One hundred percent of the contributions go directly to supporting the hosting fees associated with operating this podcast. If any of the material resonates with you, I'd love for you engage with me at @AdamRingler Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to Decoding Excellence page and leave us a review.