In this episode, Dr. Paul Laursen joins to give his take and perspective on applying artificial intelligence to coaching and training. Paul shares his journey from Olympic hopeful to sports scientist, revealing how his pursuit of understanding optimal training led him to the intersection of AI and coaching.The conversation dives deep into how AI can solve one of coaching's biggest challenges: truly individualizing training programs at scale. Paul explains how his company Athletica uses machine learning to analyze athlete data and create personalized training plans based on individual physiological profiles. He introduces the concept of "twitchy" versus "diesel" athletes and explains how understanding these differences can revolutionize training prescription.For coaches working with limited resources, Paul provides practical strategies for implementing these concepts without expensive technology, including simple assessments like the anaerobic speed reserve ratio. This episode is essential listening for any coach looking to optimize their athletes' training while avoiding the pitfalls of one-size-fits-all programming.Time Stamps[3:00] - The HIIT Science BookDiscussion of the monumental task of creating a textbook that bridges science and practical application of HIIT across 20 sports.[9:00] - Introduction to AI in CoachingPaul explains his early fascination with training technology and how overwhelming athlete data led to developing Athletica's AI platform.[15:00] - Training AI Models and Avoiding "Garbage In, Garbage Out"Deep dive into how valid input data is essential for AI predictions and the importance of building on established sports science principles.[24:00] - Individualization: Twitchy vs Diesel AthletesExploration of how slow-twitch versus fast-twitch muscle fiber composition affects training tolerance, recovery, and optimal programming.[38:00] - Practical Application: Training the Right Energy SystemPaul reveals how 10-second on/20-second off intervals can achieve VO2max while preserving explosiveness in power athletes.[41:00] - Solutions for Resource-Limited CoachesPractical strategies for implementing individualized training using simple assessments like 40-yard dash and mile run times.[47:00] - Resources and Closing ThoughtsInformation on accessing HIIT Science courses, the Athletica platform, and future directions for AI in coaching.Guest BioDr. Paul Laursen is a world-renowned sports scientist and endurance coach with over 20 years of experience in high-performance sport. Originally from Vancouver, Canada, Paul completed his Bachelor's and Master's degrees at UBC before earning his PhD in Australia, where he spent two decades working with elite athletes. His research focuses on optimizing training adaptations, particularly through high-intensity interval training (HIIT).Paul served as the lead physiologist for the New Zealand Olympic team through the London and Rio Olympic cycles, applying cutting-edge science to help athletes achieve peak performance. He is the co-author of The Science and Application of High Intensity Interval Training, a comprehensive textbook that bridges the gap between research and practical application of HIIT across multiple sports.Currently, Paul is pioneering the use of artificial intelligence in coaching through his company Athletica, which uses machine learning to create individualized training programs for endurance athletes. The platform analyzes data from wearable devices to optimize training loads and recovery, making elite-level coaching insights accessible to athletes at all levels.Resources MentionedHIIT Science Book: hiitscience.comAthletica Platform: athletica.aiConnect with the ShowInstagram: @performanceconnectionpodcastLeave a review and share with your coaching networkThe Performance Connection Podcast is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition.
In this episode, Alex Sarama joins to share his unique coaching philosophy when developing skillful, adaptable athletes. Drawing on ecological dynamics, constraints-led approaches (CLA), and differential learning (DL) his goal is to revolutionize player development.From his early coaching days in the UK to his NBA experience and global coaching journey, Alex discusses the limitations of traditional coaching methods and how modern movement science can help athletes become adaptable, dynamic performers in the heat of competition. Whether you’re a strength & conditioning coach, personal trainer, or sport scientist, this episode provides actionable insights into how learning and training should work hand-in-hand to optimize performance.Time Stamps:[06:00] Writing "Transforming Basketball"How Alex self-published a professional-level bookThe challenges of writing and organizing thoughts into a bookWhy the book became a springboard for his company[14:00] The Problem with Traditional Coaching ApproachesThe disconnect between coaching methods & movement scienceWhy repetition-based drills don’t build true skill adaptabilityBreaking the myth: More reps ≠ better performance[18:00] Implementing the Constraints-Led Approach (CLA)How skill is actually developed through dynamic environmentsWhy small-sided games are more effective than traditional drillsPractical examples of CLA in basketball development[25:00] Teaching Novice Players with CLA & Differential LearningHow to design training for beginnersTask simplification vs. decomposition—why traditional methods failReal-world coaching scenarios: Using DL & CLA to expand skill adaptability[33:00] How to Measure Skill Transfer & Performance GainsUsing film, analytics, and real-time adjustmentsWhy customized data and KPIs matter more than generic statsHow NBA teams should rethink their analytical approach[42:00] The Future of Coaching & Skill AcquisitionWhy sports is at the beginning of its "Moneyball" era for skill acquisitionThe importance of breaking silos between coaching, analytics, & performance scienceAlex Sarama is currently the Director of Player Development for the Cleveland Cavaliers in the NBA. He previously worked for NBA Europe based in Madrid, as well as Paris Basketball in the EuroCup and the Rip City Remix (the Portland Trail Blazers’ G League Affiliate).Alex is also the founder of Transforming Basketball. He is widely regarded as an industry-leading practitioner within the field of contemporary skill acquisition and more specifically, the usage of the constraints-led approach. His book, Transforming Basketball, was released in April 2024. He has delivered clinics in over 40 countries around the world and worked as a coach developer for numerous organizations and international basketball federations.You can follow Alex on Instagram and Twitter.If you enjoyed this episode, please subscribe, leave a review, and follow The Performance Connection Podcast on Instagram!
In this episode, we chat with Chris Colucci to explore the pivotal role of writing in the fitness industry. Chris shares his journey from personal training to becoming an associate editor at Testosterone Nation (T-Nation) and later, Breaking Muscle. Chris discusses the importance of writing skills for fitness professionals, covering topics such as structuring articles, targeting specific audiences, and the critical role of clear communication devoid of jargon. Chris also provides guidance on the evolving landscape of written content in the digital age, including the implications of AI-generated text. Finally, Chris delves into his new venture with former guest Shane McLean called The Write Spotters, where he and Shane aim to help fitness professionals refine their writing skills.[3:40] The importance of writing in fitness and career development[5:51] Debunking myths about writing[10:25] The skill of writing: tips and insights[23:18] Writing for different audiences[31:46] Understanding target audiences[38:59] Self-assessment and knowing when to publish[41:10] Conveying complex information simply[49:23] The impact of AI on writingChris Colucci is a career fitness professional. He was a personal trainer for almost a decade and his clients ran the gamut from competitive athletes to 80-year-old retirees. Over time, he transitioned from wearing the shirt that said “Trainer” to wearing the hat that said “Editor.” In his editorial roles at websites including T-Nation and Breaking Muscle, he fine-tuned training and nutrition articles from PhDs, RDs, DPTs, CSCSs, and some of the most prominent coaches of the last 20 years. His hands-on experience as a trainer allows him to work not just from a grammatical perspective, but from the point of view of a fitness professional whose readers include potential clients.If you are interested in working with Chris, visit The Write Spotters website. You can also follow Chris on Instagram, LinkedIn, and YouTube.You can get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
How can understanding energy systems revolutionize your training methods? In this episode, Evan Peikon, an exercise physiologist and computational biologist who has worked with professional athletes, sports teams, and military special operations, joins to shed light on advances in our understanding of energy systems and what it means for training.We start by reviewing traditional energy system models and introducing a more integrated approach that reflects recent advancements in research and technology, helping to clear up confusion caused by differing terminology among coaches. Evan unpacks contemporary bioenergetics and redefines training approaches by highlighting the rapid and simultaneous processes of ATP breakdown, phosphocreatine restoration, and glycogen breakdown.Evan highlights the role of data science in professional sports, where teams use various performance and physiological metrics to enhance athlete performance. With insights from wearable technology that measures multiple physiological variables, coaches can make data-driven decisions to tailor an athlete's conditioning based on their individual limitations.Time Stamps:[9:24] How technology innovation is impacting sports performance training[11:39] The role of energy systems in tissue healing[17:15] Reevaluating the traditional view of energy systems and application to training[27:26] A contemporary model of bioenergetics[35:51] Cardiovascular adaptations to training and identifying athlete limitations[47:05] Valid assessment of an athlete's conditioning and application to team sports[54:06] Using physiological data for training program optimizationEvan Peikon is a physiologist, computational biologist, and entrepreneur. He spent seven years working with professional athletes, teams, and military special operations as a physiologist and data analyst before stepping away to focus on his startup company, NNOXX, where he is a co-founder and chief bioscientist.Evan holds a bachelor's degree in interdisciplinary biology from Stony Brook University, a master's degree in medical physiology and pharmacology from the University of Florida College of Medicine, and a graduate certificate in applied data science. He is currently pursuing a Ph.D. in bioinformatics and computational biology at George Mason University.You can follow Evan on LinkedIn and Instagram, and sign up for his newsletter, On Human Performance.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
This episode aims to unpack the multifaceted role of cannabis in human and sport performance. Joining the show is Kirsten Thornhill, who brings insight from both personal and professional experiences.Kirsten sets the stage by sharing her unique path to cannabis research and insights gained from her dissertation on cannabis use among active adults. She explains the evolving landscape of cannabis legality and its implications for athletes and consumers alike. Kirsten shares the complex relationship between cannabis use and exercise as she's learned the various ways athletes are incorporating cannabis into their training routines, from performance enhancement to pain management. Importantly, we dissect the therapeutic potential of CBD in contrast to its psychoactive counterpart, THC.The episode wraps up with a candid discussion on the necessity of credible cannabis education for both medical professionals and consumers. Kirsten emphasizes the crucial role of self-education and consultation with healthcare providers.Time Stamps:[6:21] Understanding cannabis research and terminology[11:35] Legality and standardization in cannabis use[27:25] THC use and its psychological effects[31:47] Cannabis use for pain management[37:53] Determining cannabis dosage for therapeutic effects[49:24] The potential role of cannabis in managing anxiety[55:43] The need for cannabis education in athletic performanceDr. Kirsten Thornhill is a seasoned physiology researcher and earned her PhD from Rocky Mountain University of Health Professions, where her dissertation centered on the use of cannabis among active adults for both performance enhancement and recovery. Her ability to translate complex research findings into accessible, layman's terms has not only fueled her career but also made her a valuable resource for companies, athletes, and active individuals navigating the intricacies of cannabis dosing and legal concerns.Kirsten's research journey began in the realm of exercise physiology. There, Kirsten was involved in conducting physiological tests and identifying the physical limitations of endurance performers. This foundation led her to a multifaceted role as a research assistant in the health, medical, and rehabilitation lab, where she engaged with occupational therapists, physical therapists, sports practitioners, and athletic trainers to explore preventative methods for recovery and performance, as well as the implementation of wearable technologies for assessment and diagnostic purposes.You can connect with and follow Kirsten on LinkedIn.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In this episode, we return to the world of ecological dynamics with guest Shawn Myszka, a sport movement specialist who focuses on improving performance through training that emphasizes problem-solving and skill transfer to competition.We tackle the concept of sport as a dynamic, problem-solving activity and the essential role of a movement skill acquisition specialist as part of the athlete development team. Shawn explains how creating environments that represent in-game situations can empower athletes, allowing them to own their problem-solving process and adapt to the unpredictable nature of competitive sports.Shawn also describes the skill acquisition specialist's role in crafting individualized training scenarios and acting as the transdisciplinary conductor of collaboration among different departments, from sports science to sports medicine, to enhance player development and rehabilitation. He also emphasizes the athlete's central role in their skill acquisition journey, and the role of the coach in promoting a culture of learning through learning and exploration. Time Stamps:[9:25] Sport as a problem-solving activity defined[18:59] The role of coaches in creating environments for athlete growth[33:42] Creating practice environments that facilitate skill transfer to competitive scenarios[49:35] The role of a skill acquisition specialist in tailoring athlete training and serving as the link between departments[57:46] Using problem-solving activities to empower athletesShawn Myszka has served as a Personal Performance Advisor & Movement Skill Acquisition Coach for NFL players since 2008. He is also the co-founder and co-director of education for Emergence, an education company created to bring greater clarity and applicability to the ideas that form an ecological dynamics framework. He has authored and co-authored several academic papers, including one on reconceptualizing sport as a problem-solving activity, and operates a football-specific blog where he breaks down the movement skills of the top performers in the sport.You can follow Shawn on Twitter and follow Emergence on Twitter and Instagram. You can also learn from Emergence via their online courses and podcast.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
Few debates in the fitness world are more contentious or polarizing than the relationship between CrossFit and injury. In this episode, sports medicine physician Amy West joins to unpack the nuances of this topic. Together, we tackle the reality of injury rates, her experiences on the medical front lines at top-tier competitions, and the evolution of CrossFit from a fringe sport to mainstream fitness. We dive into the importance of functional movement and the role of coaches in customizing workouts, ensuring that participants of all ages and abilities can safely reap the benefits of this training methodology, from adaptive athletes to fitness newbies. We also highlight the pros and cons of CrossFit's training style, from gymnastics to endurance and everything in between.Lastly, the conversation transitions into the nature of CrossFit in establishing lasting healthy habits and fostering a sense of belonging. Amy also offers advice for anyone considering a leap into CrossFit or simply looking to make intentional physical activity part of their daily life.Time Stamps:[2:21] A strength coach's perspective on CrossFit[7:18] What does research show about injury rates in CrossFit?[16:50] Is CrossFit less accessible than other strength sports?[25:47] The power of community in CrossFit[32:17] Properly scaling movements in CrossFit workouts[39:38] Strengths of the CrossFit training methodology[43:46] Advice for getting started with CrossFitDr. Amy West is a specialist in sports medicine and rehabilitation. She is a graduate of Harvard Medical School, completed her residency in Physical Medicine and Rehabilitation at Harvard-Spaulding Rehabilitation Hospital, and her fellowship in Sports Medicine at Maine Medical Center.Dr. West's focuses include non-operative sports medicine, musculoskeletal ultrasound, peripheral joint injections, electromyography (EMG), and concussion management. Her clinical and research interests include the female athlete, adaptive sports, lifestyle medicine, transgender athletes, and nutrition. She is active in the CrossFit community, serving on the CrossFit Games Medical Team and participating in various CrossFit functions and outreach events.To follow Amy, you can find her on Instagram and Twitter.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
How well do you understand the unique physiological and nutritional needs of female athletes? In this episode, Dr. Abby Smith-Ryan, a leading researcher in exercise and nutrition, helps navigate the often-overlooked topic of gender differences in fitness and nutrition. We discuss how men's and women's physiology differ and how coaches can provide tailored advice to better meet the goals of both male and female athletes.We explore the concept of cycle syncing and the impact of the menstrual cycle on performance, as well as the pros and cons of this approach. We discuss the role of nutrition and energy availability in maintaining a menstrual cycle and overall performance across the cycle. Abby also explains the importance of creating an empathetic coaching environment to better understand women's bodies in training.Finally, we dive into the differences between men and women when it comes to nutrient metabolism and assess the benefits of supplements for women's health and performance. Abby highlights how differences in fuel utilization should be taken into consideration when it comes to work-to-rest ratios and caloric profiles. Don't miss this captivating episode that sheds light on the unique needs of female athletes!Time stamps:[6:06] Physiological differences between men and women and how they impact recommendations[10:56] Physiological changes during the menstrual cycle[14:32] Does research support the practice of cycle syncing?[21:50] How coaches can work with their female athletes to optimize their training[25:45] How women can optimally fuel their training based on nutrient metabolism[30:39] Macronutrient recommendations based on female physiology[34:04] The importance of nutrient timing for women[35:31] Supplements to optimize female health and performance[44:57] Top action items for trainers and coaches[46:20] Information on Abbie's master's and PhD programsDr. Abbie Smith-Ryan is a professor in the Department of Exercise and Sport Science at the University of North Carolina-Chapel Hill. She is the director of the Applied Physiology Lab where her research is aimed at developing and exploring practical and effective evidence-based approaches to help with weight loss, body composition, performance, and disease prevention. She has a passion for communicating science and has received several awards from the National Strength & Conditioning Association including the Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sport Scientist of the Year.You can learn more about Abbie by visiting her website and following her on Instagram. To read any of the papers mentioned in the episode, head to Abbie's ResearchGate page.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In this episode, Eric Helms joins to break down what we know about specialized and advanced methods for hypertrophy. We set the stage by covering the mechanisms and factors that lead to muscle growth. Eric explains the difference between mechanical tension and time under tension as well as the impact of different rep ranges, rest times, intensities, and volumes on hypertrophy. This leads to a discussion on the efficacy of various training methods such as drop sets, extended sets, pre/post fatigue sets, and cluster sets for the goal of maximizing hypertrophy.Eric also shares his process of interviewing high-level bodybuilders and powerlifters and how their insight has informed his research. Through this, he gives his take on the role that applied research should have for trainers and coaches when making programming and training decisions.Time Stamps:[7:32] Topics and research areas on which Eric has published papers[18:10] Mechanisms and factors that drive muscle hypertrophy[32:20] The difference between mechanical tension and time under tension[39:17] Are drop sets more effective for hypertrophy than traditional sets?[44:21] How effective are extended sets at promoting hypertrophy?[52:59] Research on minimum effective dose for strength[57:06] New online courses through 3D Muscle Journey, MASS research review, and Eric's booksEric Helms PhD, CSCS is the Chief Science Officer of 3D Muscle Journey. He is the chief author of the Muscle and Strength Pyramids, a founder of and reviewer for Monthly Applications in Strength Sport, and is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. Eric has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion, and a bachelors in sports management, fitness and wellness. As an athlete, Eric is WNBF Pro bodybuilder and competes in multiple strength sports.To learn more about Eric, you can follow him on Instagram and the Iron Culture podcast.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
If you train hard or long enough as a strength and fitness athlete, you will likely experience an injury at some point. While most of them are not serious, navigating the return to training process can be tricky and frustrating. In this episode, sports medicine doctor Christle Guevara joins to share her experience with injury as well as her experiences working with US Figure Skating and Renaissance Periodization. Crystal gives us an inside look at the challenges athletes face during the recovery process, from navigating the gap between physical therapy and truly returning to performance.Christle shares her expertise on the process of coming back from injuries, including understanding general timelines for tissue healing and specific strategies that can aid recovery. We also dive into the importance of recognizing the difference between soreness and pain, and when to push through or back off during training. Additionally, we discuss the warning signs and red flags of injury, and how to prevent further problems by adjusting technique based on individual anatomy.Time stamps:[3:22] Christle's experience working with U.S. Figure Skating and common injuries they face[10:30] How Christle's personal return from injury experience influences her perspective[17:36] The mindset shift needed when starting the return process[22:22] How a forced change in training can be beneficial[25:20] Tissue healing timelines and managing pain[32:22] Interpreting soreness during the reconditioning process[36:02] How to use the return process as a period of improvement[42:54] Red flags and warning signs for potential injury[47:46] Information on Renaissance Periodization's Hypertrophy AppDr. Chrislte Guevarra is a family and sports medicine physician, completing her sports medicine fellowship at UNLV. She currently oversees the online certification courses for Renaissance Periodization, offers telemedicine consultations, and serves as a team physician for U.S. Figure Skating.To learn more about Christle and follow her, you can find her on Instagram.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In this episode, physical therapist Dillon Caswell joins to share what he learned while writing his book, Hope Not Nope. Dillon explains the actionable nature of hope, the impact of positive self-talk on athletic performance, and the physiological effects of these mindsets.Dillon discusses how knowledge of neuroscience can allow us to effectively engage with different demographics, and how adjusting our communication can foster openness and progress. He shares an example from his experience with special ops in the Air Force, illustrating how objective data can empower clients and facilitate a readiness for learning and change.Lastly, we reflect on the variation in behavior change readiness during the journey to recovery after injury. Dillon shares strategies for altering an athlete's predictive brain function, the role of progressive overload, and the vital importance of resistance and power training for longevity and health span. Don't miss this informative and inspirational episode with Dr. Dillon Caswell!Time Stamps:[4:51] The impact of self-talk and psychological safety on performance[11:44] Dealing with resistance when fostering a new mindset[22:14] A framework helping athletes and clients build mental resilience[28:51] Embedding the framework in training[39:25] Challenging the status quo when training for longevityDillon Caswell is a doctor of physical therapy, adjunct professor, sports performance coach, and author of the book Hope Not Nope. After coming back from his own injury, Dillon has developed a neuroscience-backed framework to empower his clients to regain peak performance and fulfillment.You can learn more about Dillon by visiting his website and following him on Instagram.Get 25% off top supplement brands like Thorne, Designs for Health, and Nordic Naturals by creating a free account on FullScript.com.To stay up to date on episodes and guests, follow the Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
Navigating the world of supplements can feel like a maze, especially when untrustworthy guides lead you down the wrong path. Luckily, dietitian Diana Nguyen joins the show to help lead the way and give you the top factors you need to know!With an emphasis on the idea that supplements should complement a balanced diet, we cover the essential knowledge about multivitamins, omega-3 fatty acids, and the importance of blood work for personalizing supplementation. We also delve into the potential risks of supplement use, discussing the importance of brand reliability, the dangers of adulteration, and common misconceptions.Additionally, we address the risks associated with self-assessment and treatment. Through personal anecdotes and professional experiences, we highlight the value of manageable lifestyle changes and the positive effects they can have. Time Stamps:[1:34] The critical role of nutrition in military and tactical environments[9:10] Important considerations before starting supplement use and identifying quality information[14:20] Assessing a supplement's efficacy and if it's right for you[19:44] Things to look for when purchasing supplements[26:32] Benefits of creatine beyond performance[33:41] Supplements that are best for chronic or acute use[37:30] Supplements and lifestyle interventions that Diana recommends against[41:46] Tips for when your schedule or environment is working against youDiana Nguyen is a Registered Dietitian Nutritionist, Certified Specialist in Sports Dietetics, and Certified Strength and Conditioning Specialist and has been a practicing performance dietitian for 15 years. She believes in a holistic approach to optimizing health as well as cognitive and physical performance. Her goal is to prepare individuals for peak performance, preserve their health and wellness, and prevent injuries and disease through proper nutrition and supplements.You can follow Diana on Instagram and LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In this episode, we explore the critical world of optimizing human performance within tactical populations. Joining the show is Chris Myers, a former military police officer turned exercise physiologist and performance coach.Chris shares the military's shift towards a more holistic fitness regime and offers a glimpse into the intricate balance of strength conditioning and exercise physiology that shapes his daily work. Through our discussion, we dive into the complexities of enhancing service members' capabilities through a multidisciplinary approach, including strength conditioning, nutrition, hydration, and sleep. We also delve into the nuanced definition of a 'tactical athlete' as well as the evolving concept of the human as a weapon system.To finish, we discuss the unique challenges faced in striking the perfect balance between peak fitness and operational readiness. Chris gives his approach to how research, data, and movement analysis contribute to enhancing recovery and the regeneration process after combat.Time Stamps[6:27] A peek into the role of a tactical performance coach[12:46] Defining the Human Weapon System[16:58] Nuances and challenges of training in the tactical space[23:28] Chris's approach to movement analysis[27:40] Understanding the needs of your population and clients[34:29] The importance of relationships and buy-in, even in the tactical realmDr. Christopher Myers is the head coach & founder at 3 Sports Science. Additionally, he works as an Exercise Physiologist and Human Performance Optimization Program Coordinator for the US Air Force. Previously, Dr. Myers was commissioned as a 2LT in the Military Police (MP) Corps. As an MP officer, Dr. Myers served 3 tours to Iraq, served as a Platoon Leader, Battalion Operations Officer (S-3), and Company Commander.In his role with the Air Force, he designs, implements, and evaluates individualized and group training programs, using data analysis, infrared technology, and sports nutrition to optimize health, fitness, and readiness. With 3 Sports Science, he provides evidence-based and personalized services to athletes and fitness enthusiasts of all levels and backgrounds. With over 10 years of experience as a Master Coach in cycling, swimming, and triathlon, he has helped hundreds of clients achieve their goals and improve their performance, using public speaking, communication, and leadership skills to motivate and inspire them.Chris has also authored three books: The Human Weapon System, Triathlon Training With Power, and Skeletal Muscle Physiology: An Update to Anatomy and Function.You can connect with Chris on LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In this episode, we unravel the intricate world of hormones and their impact on health and athletic performance. Joining the show is Jessica Beal-Stahl, a clinical sports pharmacist whose blend of professional knowledge and personal experience, makes this discussion a treasure trove for anyone interested in sports pharmacy, performance, and hormone health.We start by navigating the complexities of interpreting at-home health tests and hormone function for athletes. Understanding the nuances of menstrual cycles, training effects, and seasonal variations becomes key as we consider the importance of establishing baseline health markers. Jess emphasizes the significance of comprehensive education for medical professionals, highlighting the collaborative nature of sports medicine teams. We also dissect common hormonal challenges such as PCOS and RED-S, stressing the importance of awareness and support among coaches and healthcare providers in managing these conditions.Rounding out the episode, we tackle the multifaceted issue of low testosterone levels and its prevalence among men of all ages. We delve into the broader implications of hormonal health, discussing the potential for subclinical issues to manifest into more significant health problems if left untreated. The discussion extends to cover the impact of genetics on nutrient metabolism, shedding light on the importance of vitamin D and thyroid health. For anyone seeking to broaden their understanding of hormone-related health issues or looking to optimize their health and performance, this episode is a must-listen, offering valuable insights and resources for further exploration.Time Stamps:[3:04] The scope and role of a clinical sports pharmacist[10:59] Understanding hormone testing[16:40] How hormone physiology impacts testing interpretation[20:15] Common issues in high school and collegiate athletes: PCOS and RED-S[27:48] Identifying and addressing low testosterone in men[38:22] Other common issues: thyroid and vitamin D[46:40] Educational resources for learning more about hormones[49:05] The impact of endocrine disruptors on hormones[55:28] Information on the Sports Pharmacy NetworkDr. Jessica Beal-Stahl, PharmD, is the founder of The Athlete’s Pharmacist, a consultant sports pharmacy practice that combines her passions of athletics and pharmacy.Jess received her Doctorate of Pharmacy from Mercer University in 2009 and has been practicing as a Director of Clinical Services at a local independent community pharmacy in Merritt Island, Florida. She also serves as a functional health coach for Island Direct Primary Care. Jess specializes in working with athletes who suffer from hormone imbalances, menstrual irregularities, decreased performance, and poor gut health. She is on a mission to help athletes understand their physiology, particularly the critical role nutrition, recovery, sleep, and mindset play in optimizing human performance and, in turn, escalating their sports performance.You can learn from Jess and follow her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In this episode of the Performance Connection podcast, we connect with Derek Wilcox. Derek provides insights that bridge the gap between academia and the weight room, and tackles the nuances of sustained progress in the quest for strength and performance.We cover the critical elements of managing training workload and making adjustments to ensure continued gains. Whether you're a seasoned athlete or just beginning your fitness and strength journey, you'll take away important nuggets from Derek's advice on setting realistic goals and embracing a long-term mindset. Additionally, you'll learn how to intuitively regulate your training, ensuring that each session maximizes your potential without risking burnout or injury. Derek's approach to training, with an emphasis on simplicity and smart programming, serves as a blueprint for anyone looking to build sustainable strength and make the most out of their time under the bar.Time Stamps:[1:30] Challenges and nuances of sports science research[5:44] Derek's background and experience in strength sports[10:05] The role of strength in Jiu-jitsu[12:04] Keys to longevity in training and strength sports[21:26] Understanding progress and workload management in training[26:46] Finding the appropriate threshold of variety and novelty for sustained progress[30:57] The importance of autoregulation[39:26] How Derek found consistent progress on his way to squatting 1000 pounds[49:53] Identifying quality information that will stand the test of timeDr. Derek Wilcox is a coach, educator, and record-holding strength athlete. While he competed in both Strongman and Highland games, he's most known for his powerlifting career where he was the lightest lifter to squat 1000lbs at a bodyweight of 194. Derek now applies his vast knowledge as a coach for Renaissance Periodization to help a diverse range of clients, from competitive athletes to those seeking general fitness. He earned his doctorate in exercise physiology and performance from East Tennessee State University.You can learn more from Derek by following him on Instagram. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
Registered dietitian and performance coach, Sean Casey, joins the show again to discuss strategies for enhancing cognitive abilities. From battling ADHD without medication to harnessing the power of a diet that fuels your brain, there are a ton of takeaways for anyone hungry to optimize their mental prowess. Sean explains not just how to maintain a competitive edge, but also how to nourish your brain for peak performance, touching on everything from neurotransmitter efficiency to the work of the glymphatic system during sleep.Sean gives simple lifestyle choices that benefit brain function, including exercise and light exposure. He also introduces the potential of nootropic supplements like citicoline, alpha-GPC, and huperzine A, and we examine how these substances might enhance your cognitive functions. We also navigate the intricate web of emerging research, highlighting the importance of choosing the right supplements and unraveling the complex relationship between gut health, brain health, and overall well-being.Lastly, our conversation turns to supplements that can give you an edge in focus and cognitive performance. Sean discusses the synergistic effects of caffeine and theanine, the potential of nootropic supplements like lion's mane mushrooms, and the protective effects of creatine. By the end of the episode, you'll be equipped with a toolkit of strategies to elevate your mental game, whether you're an athlete, executive, or simply someone passionate about brain health!Time Stamps:[4:08] Why brain and mental performance has become a sought-after quality[7:14] Physiological ways we can impact our brain's functioning[16:47] The role of sleep in cognitive performance and how to improve sleep quality[25:12] How physical activity improves brain function and cognitive performance[31:00] Nutrition strategies to support brain function[37:12] Supplementation to enhance cognitive performance[50:19] The future of nootropic supplementation[57:30] The impact of inflammation and gut health on brain healthSean Casey is a member of the Evolve Wellness science team with Hometown Pharmacy of Wisconsin, which is a group of 70 independent pharmacies in the state of Wisconsin dedicated to proactive healthcare. In this role, Sean is responsible for evaluating dietary supplements, creating new supplement formulations, community education, and supporting overall proactive health services within the organization. He is also the Director of Applied Human Performance for the Sports Pharmacy Network. Sean has traveled the world helping clients maximize health, wellness, and athletic performance. His clients include everyone from amateur athletes to elite professionals, including Olympic gold medalist, Viktor Axelsen.You can follow Sean on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
Laurin Conlin joins the show to share her expertise and insights on making positive health and fitness behaviors sustainable for long-term success. We begin by discussing her master's research on dieting methods, specifically comparing If It Fits Your Macros (IIFYM) to traditional meal plans and their impacts on weight loss, regain, and psychological well-being.This leads to a discussion about the biological and psychological factors contributing to weight regain. Laurin unravels the complexities behind dietary restraint, highlighting the importance of flexibility to avoid the pitfalls of yo-yo dieting. She helps explain the disconnect between animal models and human behavior studies, underscoring the intricacies of weight regain in free-living individuals.Lastly, we address the importance of habit management in sustaining long-term health, especially during significant life changes such as new parenthood or career shifts. Laurin shares how her coaching approach has evolved to empower clients to find personalized solutions and navigate their unique life transitions and demands. Time Stamps:[3:24] Laurin's research on comparing meal plans and IIFYM when dieting[7:53] Understanding the post-diet period[13:31] The impact of rigid restraint during dieting on weight regain[19:17] Adapting health habits to life changes and demands[25:56] Reflecting on past habits to build new ones[28:20] Helping clients troubleshoot their challenges and fostering long-term success[40:42] The importance of having multiple approaches for the same goal[46:36] The challenges and constraints of conducting nutrition and exercise research[49:13] How the method of "reflect, analyze, update" can spur taking actionLaurin Conlin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She started Team LoCoFit to help clients achieve competitive success while focusing on their long-term health interests through a scientific, evidence-based approach. The team's coaching style has evolved to include not only scientific clarity but also strategic coaching methods that give each client the tools they need to succeed and the individual attention they deserve.She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF. She lectures internationally on topics including nutrition, training, the psychological aspects of dieting and fitness entrepreneurship and hosts the Team LoCoFit Roundtable with the other coaches.You can learn more about Laurin's Coaching Mentorship program here, and follow her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
Dr. Andrew Jagim joins the podcast to shed light on the subject of adulteration in dietary supplements. We discuss the global perspective of this issue, referring to the World Anti-Doping Agency's (WADA) policies and their continually updated list of prohibited substances. We delve into the potential dangers of adulterated supplements and the challenges of regulating and testing these products. Andrew highlights the necessity of choosing third-party tested supplements, exploring the differences between organizations like NSF, Banned Substances Control Group, and Informed Choice.Andrew shares invaluable and practical insights on how to select the most suitable supplements for athletes. He tackles the subject of proprietary blends in supplements, the potential problems with unknown dosages, and the crucial balance to strike between supplement use and overconsumption. Lastly, Andrew emphasizes the pivotal role of supplement companies in selecting reputable manufacturing sites. This is a must-listen episode for anyone looking to gain a deeper understanding of the supplement industry and make informed, safe decisions!Time Stamps:[8:40] What is adulteration in dietary supplements?[16:06] The prevalence of adulteration in the supplement industry[21:50] Types of ingredients found in adulterated supplements[28:00] What 3rd-party testing can and can't do when identifying adulterated supplements[37:04] How to identify high-quality supplements[50:30] Ways to support performance beyond supplementsDr. Jagim is currently the Director of Sport Medicine Research for the Mayo Clinic Health System in La Crosse, Wisconsin and an Associate Professor of Family Medicine as well as a cofounder of Clinically Pressed. His primary research areas focus on nutritional requirements, knowledge and dietary intake of athletes and how these factors influence performance and health, the physiological demands of various sports and how they pertain to injury, recovery status and performance, and the safety and efficacy of dietary supplements.Andrew is also a certified strength & conditioning specialist with distinction through the National Strength & Conditioning Association and a certified sports nutritionist through the International Society of Sports Nutrition. Dr. Jagim completed his PhD in Kinesiology with an emphasis in Exercise Physiology at Texas A&M University.You can follow Andrew on Instagram and Twitter.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In this episode, Justin Lima joins to share his insights on conducting research, individualized training, and collaboration among a high-performance staff.Justin shares his experience and findings from his research on the reactive strength index and force-velocity profiling for division one football players. Through our discussion, we navigate the complex balance between long-term athletic development and the pressure to win. We draw on our collective experience to discuss the benefits of individualized training, the importance of having a control group in research, and the utility of a structured progression model in team training. Justin also highlights the necessity of understanding an athlete's training age and being pragmatic when it comes to individualization.In the last portion of the episode, Justin stresses the importance of having a principle-based foundation for the methods and practices you employ with athletes. He provides a framework for identifying the most important metrics for your situation and evaluating your beliefs and biases. Time Stamps:[4:30] Justin's findings from his dissertation on reactive strength index and force-velocity profiling[13:31] Striking a balance between general development and individualization[17:00] Justin's assessment and monitoring process when athletes step on campus[30:38] Advice for training individualization at the high school and small college level[42:29] Identifying which performance metrics matter the most to your situation[51:15] Never underestimating the impact you can have on athletes[53:52] Information on Strength Coach Network's online courses and educational opportunitiesDr. Justin Lima is the owner of Strength Coach Network and has spent 14 years working in collegiate athletics, most recently as the Director of Football Performance at Towson University. Prior to Towson he was an assistant strength coach for Iowa football and spent time coaching at Harvard and Maryland. You can follow Justin on Instagram and Twitter. To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.
In order for an athlete to successfully return to their sport after an injury, they must be adequately prepared for the demands and chaos of that sport. For most field and court sports, the skill of agility is paramount to their success. In this episode, Trevor Rappa joins to share his approach to rebuilding this skill, with an emphasis on identifying and addressing potentially maladaptive movement strategies.We dissect the complexities of introducing change of direction and agility in the return-to-play process, unraveling the art and science behind successful strategies. The discussion underlines the absolute necessity of a collaborative approach between physical therapy and strength conditioning for a comprehensive and effective recovery. We further delve into compensatory strategies, the common ones exhibited with certain types of movements, and why they might be manifesting.The episode wraps up with an examination of athlete evaluation through video analysis, the role of motor learning in the rate of progress, and the paradox of movement predictability and creativity in sports. We also discuss striking a delicate balance between drawing attention to athletes' potentially negative compensations and not overloading them with information.Time Stamps:[6:32] How the blending of physical therapy and strength & conditioning is filling the rehab gap[10:50] Key performance indicators for efficiently changing direction[15:19] Common movement compensations when recovering from a lower-body injury[25:15] How to identify and assess compensatory strategies in real-time[27:29] Communicating with athletes when compensations have been identified and helping them find effective strategies[33:37] How to address maladaptive compensations that appear in game-like scenarios[46:27] Fostering creativity and adaptability in athletes' movement capabilities[53:17] Information on Resilient Performance Therapy's online coursesDr. Trevor Rappa is a performance-based physical therapist and co-founder of Resilient Performance PT. He works with athletes from high school to the professional level whether they are rehabbing or looking to improve their on-field performance. Before becoming a PT he worked as a strength and conditioning coach and completed an internship at Mike Boyle Strength and Conditioning. Trevor has advanced training in joint and soft tissue mobilization, dry needling, movement analysis and specializes in working with athletes along the entire return to sport continuum. He graduated from Amherst College where he was a member of the football team before earning his Doctor of Physical Therapy degree from Columbia University.You can follow Resilient Performance on Instagram.To stay updated on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.