On this episode of the podcast, we are joined by Games athlete and Bachelorette veteran Luke Parker to talk about training, faith, and running Ironman races with no training. Mayhem Nations Luke Parker is a former college baseball player who also competed on Season 15 of ABC’s “The Bachelorette,” Parker began doing competitive fitness in Georgia before joining Mayhem in Cookeville, TN. In his career, Luke has quickly ascended from doing Murph as his first workout in 2019 to competing ...
On this episode Dr. Zach Long shares all the secrets for fixing your hip impingement while squatting. Hip impingement is a common complaint that we see in fitness athletes due to the demands of their sport that push the hip joint through full ranges of motion repeatedly. As the sports of fitness and weightlifting have become increasingly popular so has the number of athletes suffering from hip impingement. This condition can be quite difficult to treat and is unfortunately one we...
We're back! After a long time off, the Performance Plus Podcast returns for another season of sharing helpful information for fitness athletes. This week Dr. Zach Long and Coach Johnny B sit down to dissect knee pain while squatting. This condition is commonly referred to as Patellar Femoral Pain Syndrome in the medical community. The diagnosis refers to non-specific pain caused by the knee cap. In the episode, we detail how to diagnose if the knee pain you are experiencing during s...
In Episode 2 of Season 2 of the Performance Plus Podcast, Johnny and Pamela sit down to talk about butterfly pull-ups and why people hate them so much. In this episode, we cover Why we should learn to do butterfly pull-ups. What are the prerequisites for butterfly pull-ups?How to develop the skill of the butterfly pull-ups. Why hating butterfly pull-ups is silly.Programs and articles mentioned in this episode: Butterfly Pull-Up Training Program Butterfly Pull-Ups For Beginners De...
If you haven't heard, CrossFit HQ has significantly changed the upcoming CrossFit Games season. The Master and Adaptive Athletes will now have their own CrossFit Games that are run by Legends and Wheel WOD, respectively. The change has created quite a stir within the community, so we thought it would be fun to get our own Masters Games Legend, Pamela Gagnon, to give an opinion on the move. Check it out!
On episode 42 of the Performance Plus Podcast, Pamela Gagnon joins Coach Johnny B to share what it was like transitioning from a D1 gymnast at Rutgers to a Games athlete. On the episode, we cover the following topics How Pamela got into competitive fitness What was the hardest thing (lift, technique, etc) for her, coming from a gymnastic background What was a surpriseThe sneaky reason why gymnasts do better in functional fitnessThe secret to going deep into the pain cave ...
On episode 41 of the Performance Plus Podcast, gymnastics expert Pamela Gagnon sits down to discuss how to get butterfly chest-to-bar pull-ups. Many of us can rock out big sets of chin-over-bar butterfly pull-ups but crash and burn when chest-to-bar pops up in the open or a WOD. Is it a strength or skill problem? Check out this episode to find out that and... -the pre-requisites for the chest to bar butterfly pull-ups -the strength timing, and skill ratio for chest-to-bar butterfly pu...
You asked the questions and now they are getting answered. Episode 22 of the Performance Plus Podcast is an Ask Me Anything with Pamela Gagnon. On this episode we cover 5 different questions that were submitted by you via Instagram and email. Favorite food memory from travelsDo her kids train using constantly varied functional movements performed at high intensity? Does Pamela measure all of her food?How does Pamela train?What is the most important cue or dill for gymnastics? ...
You asked the questions and now they are getting answered. Episode 22 of the Performance Plus Podcast is an Ask Me Anything with Pamela Gagnon. On this episode we 10 cover different questions that were submitted by you via Instagram and email. Pamela talks about learning to play the guitar Better Jersey rock icon: Springsteen or Bon JoviBetter Jersey TV Show: Jersey Shore or The Sopranos Nanos or Chuck TaylorsThe comeback of Inov8's400m Run or 40 Cal Bike and why the air...
With the proliferation of wearables in the world there are million different metrics you can measure. So how do you know which ones matter? Tune into episode 21 of the Performance Plus Podcast to hear Dr. Zach Long and Coach Johnny B discuss important health and fitness metrics you should be tracking. Topics covered on this episode include What measurable matterWhat devices are best for measuring things like sleep and recoveryWhat nutrition metrics are most important What metrics ...
On Episode 20 of the Performance Plus Podcast Pamela Gagnon and Coach Johnny B discuss the importance of spotting for learning gymnastics. Topics covered on this episode include Why spotting is importantHow to spot someone safely How to spot someone during a WODThe steps to become a good spotter for gymnastics The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus memebers and other athletes. Featuring Dr. Zach Log (Th...
You asked the questions and now they are getting answered. Episode 19 of the Performance Plus Podcast is an Ask Me Anything with Dr. Zach Long. On this episode we cover 13 different questions that were submitted by you via Instagram and email. Check out the episode to hear the following questions answered Best way to measure shoulder mobility progressWhy would I feel my adductors more in the back squatMy back always hurts when I deadliftWhy did you go to PT schoolHow did you get your s...
The open is upon us! On a special edition of the Performance Plus Podcast, Pamela Gagnon and Coach Johnny break down open workout 22.1 to give you the secrets to crushing this workout. In this episode, Pamela details a strategy and three key tactics to improve your efficiency and overall score. Johnny shares some mobility and prep ideas from Dr. Zach Long, who was indisposed today. Check it out, and let us know how it helps. The Performance Plus Podcast is a short, actionable podcast...
A press handstand is one of the coolest ways to show off your crazy gymnastics strength and control. It’s also one of the most difficult bodyweight skills a human can do. On this episode of the Performance Plus Podcast former gymnast and Games athlete Pamela Gagnon sits down with Coach Johnny B to share the secrets of doing a Press to Handstand. Topics Include Pre-requisites for Press to HandstandHow to do a press to handstand3 drills to build a press to handstandHow long it will take ...
On Episode 11 of the Performance Plus Programming podcast Pamela Gagnon, Dr. Zach Long and Coach Johnny B share their favorite fitness apps. Apps Covered On The Show -RP Diet (code pamela10 to save) -MyFitness Pal -Whoop -TrueCoach -HeadSpace -WOD Timer -PicPlayPost -Performance Plus Programming App The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus memebers and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamel...
Are you smashing your head into the wall trying to learn how to handstand walk? Have you been practicing the handstand walk weekly or daily with no progress? Then you need to check out episode 10 of the Performance Plus Programming Podcast because gymnastics expert Pamela Gagnon sits down to explain why you (and I) can't handstand walk and provide some solutions to fix your handstand walk. Topics Covered On The Show -The foundation of a handstand walk -Benchmarks for progressing to a handsta...
Do you have a hard time getting off the assault bike and doing muscle-ups? Are sets of 25 toes to bar in a metcon a problem? If so then you need to check out Episode 8 of the Performance Plus Programming Podcast. On this episode Dr. Zach Long (DPT) and Coach Johnny B (MS, CFL3) sit down to talk about gymnastics conditioning for Fitness Athletes. During the podcast topics covered are -Workouts from the Performance Plus Programming gymnastics conditioning program -The difference between musc...
On episode 7 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B sit down to talk hypertrophy for fitness athletes. Topics include: What is hypertrophy? Can humans create more muscle fibers or just hypertrophy existing fibers? What is the ideal rep range for hypertrophy?Does hypertrophy style workouts like body building produce the best beach bodyDo Fitness Athletes need to focus on hypertrophyWhat is the best way to program accessory work for to produce hypertro...
Have a funky hip shift when you squat? Wonder why you look like a coming out of the bottom of the hole during a squat? Are your glutes firing? Find out on Episode 6 of the Performance Plus Programming Podcast, where Dr. Zach Long and Coach Johnny B teach you how to diagnose weaknesses in the squat. Topics Covered On This Episode Why Evan Williams Burbon is betterHow to eat tater tots and cut weight at onceThe Good Morning SquatThe Hip Shift During SquatsThe Knee Forward SquatValgus Knee...
Want to be make the Games ? Ever wonder what sort of gymnastics skills you need to possess to compete at that level? Tune into Episode 5 of the Performance Plus Programming Podcast Pamela Gagnon to learn what a former 3x Games athlete and Mayhem Gymnastics head coach says are the standards for anyone that wants to compete. Topics Covered On This Episode -Volume of gymnastics required to make the games -What movements do you need to be able to do in order to make the games -How to train gymna...