Hey there team!James Cerbie here.I hope you've had a fantastic weekend and are gearing up for a beautiful week.I just wanted to jump in real quick and let you know that myself and the team here at Rebel Performance are going to be hitting pause on the podcast and social media content production for a few weeks.We are doing this so that myself and the rest of the team at Rebel Performance can exhale, spend more time with their family and friends, and recharge the batteries a bit.This does not mean our coaching program is slowing down in anyway. In fact, it means the opposite because we will be devoting 100% of our effort and attention to continue helping our clients transform their physique, unlock deep health and level up their performance.If you're interested in learning more about working with us, you can do that at our website www.rebel-performance.comAnd then if you want to keep getting content from us while we hit pause on the podcast and social media you can do that by:Joining our newsletter because we will still be sharing 2-3 targeted, high value emails per week to help you dominate with your training, nutrition, lifestyle and mindsetWe have over 2 years worth of podcast episodes recorded, so feel free to scroll back through our backlog and give those episodes a listen. I think you'll find them highly valuable.Otherwise, thank you so much for tuning in and supporting Rebel Performance.We will be back with fresh content for the podcast and social media in a few weeks.In the meantime, I hope you can also find more space and freedom to spend with your loved ones over the coming weeks and months.Links:Coaching program and newsletter:  https://www.rebel-performance.com

Hey there team!James Cerbie here.I hope you've had a fantastic weekend and are gearing up for a beautiful week.I just wanted to jump in real quick and let you know that myself and the team here at Rebel Performance are going to be hitting pause on the podcast and social media content production for a few weeks.We are doing this so that myself and the rest of the team at Rebel Performance can exhale, spend more time with their family and friends, and recharge the batteries a bit.This does not mean our coaching program is slowing down in anyway. In fact, it means the opposite because we will be devoting 100% of our effort and attention to continue helping our clients transform their physique, unlock deep health and level up their performance.If you're interested in learning more about working with us, you can do that at our website <a href="http://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">www.rebel-performance.com</a>And then if you want to keep getting content from us while we hit pause on the podcast and social media you can do that by:Joining our newsletter because we will still be sharing 2-3 targeted, high value emails per week to help you dominate with your training, nutrition, lifestyle and mindsetWe have over 2 years worth of podcast episodes recorded, so feel free to scroll back through our backlog and give those episodes a listen. I think you'll find them highly valuable.Otherwise, thank you so much for tuning in and supporting Rebel Performance.We will be back with fresh content for the podcast and social media in a few weeks.In the meantime, I hope you can also find more space and freedom to spend with your loved ones over the coming weeks and months.Links:<ul><li>Coaching program and newsletter: <a href="https://www.rebel-performance.com" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com</a></li></ul>

Ep 143: Hitting Pause

Is finding a 1-rep max worth it?While the 1-rep max has a storied history in strength sports, we are here to argue against it.The 1-rep max can make sense in very specific use cases, but for the vast majority of people, it will not be an efficient or wise usage of their time.On the episode today we break down why that is, and more importantly, what we recommend doing instead if your goal is to optimize your physique, performance AND health.Here’s a bit of what you can expect to learn:What is a 1-rep max testing?Why would you use a 1-rep max in training?What are the major drawbacks to testing a 1-rep max?Why are 3-6 rep maxes a better option?And much, much more

Is finding a 1-rep max worth it?While the 1-rep max has a storied history in strength sports, we are here to argue against it.The 1-rep max can make sense in very specific use cases, but for the vast majority of people, it will not be an efficient or wise usage of their time.On the episode today we break down why that is, and more importantly, what we recommend doing instead if your goal is to optimize your physique, performance AND health.Here’s a bit of what you can expect to learn:<ul><li>What is a 1-rep max testing?</li><li>Why would you use a 1-rep max in training?</li><li>What are the major drawbacks to testing a 1-rep max?</li><li>Why are 3-6 rep maxes a better option?</li><li>And much, much more</li></ul>

Ep 142:  Is finding a 1 rep max worth it (and what should you do instead)?

Are you looking to fast track your physique and performance?If so, then carb cycling may be a great nutritional strategy for you.Personally, it’s what I’ve had the most success with and it’s worked like magic for many of our clients here at Rebel.What I love about the carb cycling strategy is that it creates an appropriate physiological match between your input (food coming in) and your output (energy you expend).The downside though is that I see many people who 1) still have no idea what carb cycling is 2) don’t know how it works and 3) don’t know how to implement it successfully in real life…Which is why on the podcast today we are going to break down carb cycling for you.Here’s a small taste of what you can expect to learnWhat is carb cycling?What’s the difference between carbs and fats as a fuel source?Why do you want more carbs and less fat when you train?Why do you want more fat and less carbs when you take a day off?How and why does carb cycling work?How to use carbs to power your performance and fats to get leanHow to implement carb cycling in your lifeAnd much, much more…Listen in to discover when and how carb cycling can help you fast track your physique and performance 👇PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- Click here to hang with me on Instagram.💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- Click here to book a call and learn more.

Are you looking to fast track your physique and performance?If so, then <a href="https://radio.rebel-performance.com/listen" rel="noopener noreferrer nofollow" target="_blank">carb cycling</a> may be a great nutritional strategy for you.Personally, it’s what I’ve had the most success with and it’s worked like magic for many of our clients here at Rebel.What I love about the carb cycling strategy is that it creates an appropriate physiological match between your input (food coming in) and your output (energy you expend).The downside though is that I see many people who 1) still have no idea what carb cycling is 2) don’t know how it works and 3) don’t know how to implement it successfully in real life…Which is why <a href="https://radio.rebel-performance.com/listen" rel="noopener noreferrer nofollow" target="_blank">on the podcast today we are going to break down carb cycling for you</a>.Here’s a small taste of what you can expect to learn<ol><li>What is carb cycling?</li><li>What’s the difference between carbs and fats as a fuel source?</li><li>Why do you want more carbs and less fat when you train?</li><li>Why do you want more fat and less carbs when you take a day off?</li><li>How and why does carb cycling work?</li><li>How to use carbs to power your performance and fats to get lean</li><li>How to implement carb cycling in your life</li><li>And much, much more…</li></ol>Listen in to discover when and how carb cycling can help you fast track your physique and performance 👇PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- <a href="http://email.replies.rebel-performance.com/c/eJxtj81ugzAQhJ8G34pgbQw--JBWjSo1oof-HaO1vQ60GIhBQsnTF3JpD5VWGml29e2MPbZOf-LlUC6hOZj37-tZ1c_LtWbdYLfdx-N5eSjeXvaix5DXr_dVfGIUsO2O82UkbTGM2J561mrIADIFZV6sKlLpsEBTgZC5V5xEIrJIY9fSlEYy1N2NFP0QA_aWUjsE1mgPFZcOVOUkt6ZUKJxVylgg5TNBjnW6medxSvgugf06y7KkbT_NeIoYNsjqzQ3d-H_wq8ui_sJA0y3Ff99_O221JefgS7BGoBecrLJlyS0pRjqXUoCCHARb76DwBn4A1i9qNA" rel="noopener noreferrer nofollow" target="_blank">Click here to hang with me on Instagram.</a>💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- <a href="http://email.replies.rebel-performance.com/c/eJxtjz9vgzAUxD8N3oLg2Zh48JBWjSo1okP_jdGzeS60NjiGCiWfvqRLl0gn3XCn0-_ssW_1B54P9RK6g3n7vpxU87RcGuZHe83eH07LffX6vBcDhrJ5udumR0YBe3-cz5G0xRCx_xxYr6EAKBTUZbW6yGWLFZotCFk6xUlkokgUfU9TnsiQ30RKbkwBB0u5HQPrdFs5UxagHHEDRnBjHQgHUnICrDkyr7t5jlPGdxnsV2GMt8fWLGHs202i6cfP08ai9yzpLww0_ZHcIvj_db0uOQdXgzUCneBkla1rbkkx0qWUAhSUINjagxUbfgF99muM" rel="noopener noreferrer nofollow" target="_blank">Click here to book a call and learn more.</a>

Ep 141: Carb Cycling to Fast Track Your Physique and Performance

Want bigger, more defined pecs?If so, then the episode today is for you.We break down:What are the best exercises for pec hypertrophyWhat’s the ideal training frequency for pec hypertrophyHow many total sets per week should you hit when training pecsWhich is best - barbells vs. dumbbells vs. machinesAnd much more…Tune in below to discover a step-by-step hypertrophy guide for building and developing your pecsWhat You'll Learn in this Episode:[05:40] What are the best exercises to choose from when focusing on pec hypertrophy[11:15] Why dumbbells may be a better option for you than a barbell[14:15] What’s happening at the pec during pressing[18:25] Favorite exercises for building the upper pec[23:00] How to do a pec fly efficiently[28:40] The order of operations for pec development: barbell vs. dumbbells vs. cables[33:15] How to appropriately set up dumbbell presses[34:38] Where dips fall into the pec development equation[38:18] How many times per week should you be hitting pecs and what should your working sets look likeLinks:Check out the incline dumbbell bench press hereCheck out the incline cable bench press hereCheck out the low to high cable fly hereCheck out the flat cable chest press hereCheck out the flat dumbbell bench press herePLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- Click here to hang with me on Instagram.🎙Listen to the podcast. It's the #1 place to get strategies, tactics and quick wins to help you level up your physique, health and performance -- Click here to listen.💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- Click here to book a call and learn more.

Want bigger, more defined pecs?If so, then the episode today is for you.We break down:<ol><li>What are the best exercises for pec hypertrophy</li><li>What’s the ideal training frequency for pec hypertrophy</li><li>How many total sets per week should you hit when training pecs</li><li>Which is best - barbells vs. dumbbells vs. machines</li><li>And much more…</li></ol>Tune in below to discover a step-by-step hypertrophy guide for building and developing your pecsWhat You'll Learn in this Episode:<ul><li>[05:40] What are the best exercises to choose from when focusing on pec hypertrophy</li><li>[11:15] Why dumbbells may be a better option for you than a barbell</li><li>[14:15] What’s happening at the pec during pressing</li><li>[18:25] Favorite exercises for building the upper pec</li><li>[23:00] How to do a pec fly efficiently</li><li>[28:40] The order of operations for pec development: barbell vs. dumbbells vs. cables</li><li>[33:15] How to appropriately set up dumbbell presses</li><li>[34:38] Where dips fall into the pec development equation</li><li>[38:18] How many times per week should you be hitting pecs and what should your working sets look like</li></ul>Links:<ul><li><a href="https://www.youtube.com/watch?v=rHdyP0VWYnk" rel="noopener noreferrer nofollow" target="_blank">Check out the incline dumbbell bench press here</a></li><li><a href="https://www.youtube.com/shorts/N_dJChcrxgQ" rel="noopener noreferrer nofollow" target="_blank">Check out the incline cable bench press here</a></li><li><a href="https://www.youtube.com/watch?v=oWxtd3nPJXk" rel="noopener noreferrer nofollow" target="_blank">Check out the low to high cable fly here</a></li><li><a href="https://www.youtube.com/watch?v=E4iaXfDaISs" rel="noopener noreferrer nofollow" target="_blank">Check out the flat cable chest press here</a></li><li><a href="https://www.youtube.com/watch?v=ObrdxvC966c" rel="noopener noreferrer nofollow" target="_blank">Check out the flat dumbbell bench press here</a></li></ul>PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- <a href="http://email.replies.rebel-performance.com/c/eJxtj81ugzAQhJ8G34pgbQw--JBWjSo1oof-HaO1vQ60GIhBQsnTF3JpD5VWGml29e2MPbZOf-LlUC6hOZj37-tZ1c_LtWbdYLfdx-N5eSjeXvaix5DXr_dVfGIUsO2O82UkbTGM2J561mrIADIFZV6sKlLpsEBTgZC5V5xEIrJIY9fSlEYy1N2NFP0QA_aWUjsE1mgPFZcOVOUkt6ZUKJxVylgg5TNBjnW6medxSvgugf06y7KkbT_NeIoYNsjqzQ3d-H_wq8ui_sJA0y3Ff99_O221JefgS7BGoBecrLJlyS0pRjqXUoCCHARb76DwBn4A1i9qNA" rel="noopener noreferrer nofollow" target="_blank">Click here to hang with me on Instagram.</a>🎙Listen to the podcast. It's the #1 place to get strategies, tactics and quick wins to help you level up your physique, health and performance -- <a href="http://email.replies.rebel-performance.com/c/eJxtjz9vgzAUxD8N3org2dh48JBWjSo1okP_jdGz_ShuMRCDhJJPX9KlS6STbrjT_XTuGLz5xPNBrbE72Pefy0k3z-ulYf3ortnH42l9qN5e9mLAWDav93V6YhQx9MflPJFxGCcMXwMLBgqAQoMqq81FLj1WaGsQsmw1J5GJItHUB5rzRJb6u4lSO6aIg6PcjZF1prKyUtJrbxUWBZIukTvPC-7q2isNrDfdskwZ32Ww35TQh_H22pb2YV5oYMl8Y6T5D38L-3_m-ldyDq0CZwW2gpPTTinuSDMypZQCNJQg2NaDqrXwC30FZw8" rel="noopener noreferrer nofollow" target="_blank">Click here to listen.</a>💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- <a href="http://email.replies.rebel-performance.com/c/eJxtjz9vgzAUxD8N3oLg2Zh48JBWjSo1okP_jdGzeS60NjiGCiWfvqRLl0gn3XCn0-_ssW_1B54P9RK6g3n7vpxU87RcGuZHe83eH07LffX6vBcDhrJ5udumR0YBe3-cz5G0xRCx_xxYr6EAKBTUZbW6yGWLFZotCFk6xUlkokgUfU9TnsiQ30RKbkwBB0u5HQPrdFs5UxagHHEDRnBjHQgHUnICrDkyr7t5jlPGdxnsV2GMt8fWLGHs202i6cfP08ai9yzpLww0_ZHcIvj_db0uOQdXgzUCneBkla1rbkkx0qWUAhSUINjagxUbfgF99muM" rel="noopener noreferrer nofollow" target="_blank">Click here to book a call and learn more.</a>

Ep 140: Hypertrophy Guide: Pecs

Is keto diet right for you??It’s no surprise that the majority of conversations surrounding nutrition and wellness have a way of turning into something along the lines of,“Have you tried this diet yet?” And at some point or another, we’ve all heard of the keto diet; however, there’s still a large amount of confusion and misinformation floating around what it actually is, and more importantly, who and what it’s actually good for. On the podcast today, Erin Murray and I break down what keto is and the best practices for being keto in the real world. We then unpack the difference between being fully keto versus low carb and what a typical day looks like in the life of someone who is keto. And just like anything else, there are pros and cons that the two of us lay out and dissect for you.Tune in to discover what keto is and if it’s the right option for you 💪What You’ll Learn in this Episode:[03:35] What actually is keto?[04:50] The distinction between being keto versus low carb[08:00] What does it actually look like and how do you execute being fully keto in the real world?[11:49] Average side effects of being keto[13:40] What is the performance fuel of being strong, jacked and powerful?[14:20] Where/when being keto makes sense [18:28] What are the pros and cons of going keto?[23:40] Common misunderstandings around the keto diet[24:50] Is going keto the right option for you?PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- Click here to hang with me on Instagram.🎙Listen to the podcast. It's the #1 place to get strategies, tactics and quick wins to help you level up your physique, health and performance -- Click here to listen.💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- Click here to book a call and learn more.

Is keto diet right for you??It’s no surprise that the majority of conversations surrounding nutrition and wellness have a way of turning into something along the lines of,“Have you tried this diet yet?” And at some point or another, we’ve all heard of the keto diet; however, there’s still a large amount of confusion and misinformation floating around what it actually is, and more importantly, who and what it’s actually good for. On the podcast today, Erin Murray and I break down what keto is and the best practices for being keto in the real world. We then unpack the difference between being fully keto versus low carb and what a typical day looks like in the life of someone who is keto. And just like anything else, there are pros and cons that the two of us lay out and dissect for you.Tune in to discover what keto is and if it’s the right option for you 💪What You’ll Learn in this Episode:<ul><li>[03:35] What actually is keto?</li><li>[04:50] The distinction between being keto versus low carb</li><li>[08:00] What does it actually look like and how do you execute being fully keto in the real world?</li><li>[11:49] Average side effects of being keto</li><li>[13:40] What is the performance fuel of being strong, jacked and powerful?</li><li>[14:20] Where/when being keto makes sense </li><li>[18:28] What are the pros and cons of going keto?</li><li>[23:40] Common misunderstandings around the keto diet</li><li>[24:50] Is going keto the right option for you?</li></ul>PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- <a href="http://email.replies.rebel-performance.com/c/eJxtj81ugzAQhJ8G34pgbQw--JBWjSo1oof-HaO1vQ60GIhBQsnTF3JpD5VWGml29e2MPbZOf-LlUC6hOZj37-tZ1c_LtWbdYLfdx-N5eSjeXvaix5DXr_dVfGIUsO2O82UkbTGM2J561mrIADIFZV6sKlLpsEBTgZC5V5xEIrJIY9fSlEYy1N2NFP0QA_aWUjsE1mgPFZcOVOUkt6ZUKJxVylgg5TNBjnW6medxSvgugf06y7KkbT_NeIoYNsjqzQ3d-H_wq8ui_sJA0y3Ff99_O221JefgS7BGoBecrLJlyS0pRjqXUoCCHARb76DwBn4A1i9qNA" rel="noopener noreferrer nofollow" target="_blank">Click here to hang with me on Instagram.</a>🎙Listen to the podcast. It's the #1 place to get strategies, tactics and quick wins to help you level up your physique, health and performance -- <a href="http://email.replies.rebel-performance.com/c/eJxtjz9vgzAUxD8N3org2dh48JBWjSo1okP_jdGz_ShuMRCDhJJPX9KlS6STbrjT_XTuGLz5xPNBrbE72Pefy0k3z-ulYf3ortnH42l9qN5e9mLAWDav93V6YhQx9MflPJFxGCcMXwMLBgqAQoMqq81FLj1WaGsQsmw1J5GJItHUB5rzRJb6u4lSO6aIg6PcjZF1prKyUtJrbxUWBZIukTvPC-7q2isNrDfdskwZ32Ww35TQh_H22pb2YV5oYMl8Y6T5D38L-3_m-ldyDq0CZwW2gpPTTinuSDMypZQCNJQg2NaDqrXwC30FZw8" rel="noopener noreferrer nofollow" target="_blank">Click here to listen.</a>💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- <a href="http://email.replies.rebel-performance.com/c/eJxtjz9vgzAUxD8N3oLg2Zh48JBWjSo1okP_jdGzeS60NjiGCiWfvqRLl0gn3XCn0-_ssW_1B54P9RK6g3n7vpxU87RcGuZHe83eH07LffX6vBcDhrJ5udumR0YBe3-cz5G0xRCx_xxYr6EAKBTUZbW6yGWLFZotCFk6xUlkokgUfU9TnsiQ30RKbkwBB0u5HQPrdFs5UxagHHEDRnBjHQgHUnICrDkyr7t5jlPGdxnsV2GMt8fWLGHs202i6cfP08ai9yzpLww0_ZHcIvj_db0uOQdXgzUCneBkla1rbkkx0qWUAhSUINjagxUbfgF99muM" rel="noopener noreferrer nofollow" target="_blank">Click here to book a call and learn more.</a>

Ep 139: Is Keto Right for You: Pros, Cons and Best Practices

Would you like to never stop making progress in your training?Someone sent me an email recently letting me know they were making great progress for about a month and a half  but unfortunately hit a wall and stopped seeing results. There can be a lot of different variables contributing to this, but one of the primary reasons we see that happen is because people don’t sequence their training appropriately (or, in some cases, at all).And on the podcast today we’re going to break down what we actually mean when we say, “sequence your training.” We unpack how you should sequence your training so you never stop making progress and seeing results and help you understand where the concept of the seasons of lifting come into play (hint: this will help make sequencing your training a breeze).Tune in below to discover why sequencing your training is so important and how you can implement it to ensure you’re continuing to make progress and see results 💪What You'll Learn in this Episode: [03:00] What does it mean to sequence your training and why is it important?[06:30] Understanding the law of diminishing returns and its role in your results[12:10] What does sequencing your training actually look like in the real world?[13:30] Seasons of lifting and how the different training cycles should flow[17:55] What happens when you switch your training focus[21:12] Why periodization becomes more important the more advanced you are in your training[22:20] What is meant by residuals when talking about periodization[25:50] The amount of work required to maintain a quality versus the amount of work required to develop a quality[28:45] How to maintain work capacity [34:00] A list of things you should never do in your trainingPLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)🚀 Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance -  Click here to join📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - Click here to schedule.💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - Click here to learn more

Would you like to never stop making progress in your training?Someone sent me an email recently letting me know they were making great progress for about a month and a half  but unfortunately hit a wall and stopped seeing results. There can be a lot of different variables contributing to this, but one of the primary reasons we see that happen is because people don’t sequence their training appropriately (or, in some cases, at all).And on the podcast today we’re going to break down what we actually mean when we say, “sequence your training.” We unpack how you should sequence your training so you never stop making progress and seeing results and help you understand where the concept of the seasons of lifting come into play (hint: this will help make sequencing your training a breeze).Tune in below to discover why sequencing your training is so important and how you can implement it to ensure you’re continuing to make progress and see results 💪What You'll Learn in this Episode: <ul><li>[03:00] What does it mean to sequence your training and why is it important?</li><li>[06:30] Understanding the law of diminishing returns and its role in your results</li><li>[12:10] What does sequencing your training actually look like in the real world?</li><li>[13:30] Seasons of lifting and how the different training cycles should flow</li><li>[17:55] What happens when you switch your training focus</li><li>[21:12] Why periodization becomes more important the more advanced you are in your training</li><li>[22:20] What is meant by residuals when talking about periodization</li><li>[25:50] The amount of work required to maintain a quality versus the amount of work required to develop a quality</li><li>[28:45] How to maintain work capacity </li><li>[34:00] A list of things you should never do in your training</li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - <a href="https://chief-starfish-709.notion.site/Who-and-What-is-Rebel-Performance-f25c4e5e56cb4cbcaeda760e00ce85c0?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)</a>🚀 Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance -  <a href="https://www.facebook.com/groups/rebelperformanceathletelounge?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to join</a>📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - <a href="https://app.rebel-performance.com/training-nutrition-brainstorm?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to schedule.</a>💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - <a href="http://email.replies.rebel-performance.com/c/eJxtj8tuwjAQRb8m3hX5gR2y8ALaokpFdNHXEk2cCbGwE2M7iuDrG1CXSHcz94yudMzBNvoXLrty8t2u_j5dz9X-fbruiRvMjf28nqdn-fWxXfbg2f5zs4pvBD1Yd8iXgHrIHUZiNaec05VgTIpSioVqpIIGaCtVQyvGiiWNGJzFtIhYo3sKGNsheugNLszgSadNBbg00GBlBNYrLkugBphqORNKMiBOdzmHVIh1wbdzIITHYzM72jYXYjtmf0jDGA0W4qXHKTnMGWPB1Y14bOzoZ3L3-S8N-AD22M91GsPtd5PmE_IYkUSdThcH_V3nkQZqphSrFOWlII1WXLY1_wP6qXcd" rel="noopener noreferrer nofollow" target="_blank">Click here to learn more</a>

Ep 138: How to Never Stop Making Progress - the Seasons of Lifting and Why Phasing Your Workouts is so Important

Do you want to be successful with your nutrition without having to count calories?? This is a really important topic and a question that comes up often. Your need to count calories is going to be dependent on your goal and the level of your goal that you’re trying to achieve. So with that said, who should and who shouldn’t be counting calories to be successful?On the podcast today we’re going to help you determine whether you are a 4-lane highway person, a sidewalk person or a tightrope person. We’re also going to unpack the 6 core nutrition foundations we teach our athletes at Rebel Performance that allow them to have long-term nutrition success without having to weigh or count their food. Then, we’re going to break down a convenient and one of the easiest ways you can proportion your food.Listen in to determine if you can be successful in your nutrition without having to count calories 💪What You'll Learn in this Episode:[05:57] Is your health and wellness more flexible than you might think?[07:35] Are you a highway, sidewalk or tightrope person?[10:30] What are the core nutrition foundations that will help you be successful?[17:25] How to use the right fat for the job.[18:05] Why it’s important to focus on the nutrition of addition[18:55] How to proportion your food using your hand.[21:23] How to determine if you’re in the group who should be counting and weighing your food.[26:05] Why it’s important to have a gradual approach when making significant changes to your nutritionPLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)🚀 Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance -  Click here to join📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - Click here to schedule.💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - Click here to learn more

Do you want to be successful with your nutrition without having to count calories?? This is a really important topic and a question that comes up often. Your need to count calories is going to be dependent on your goal and the level of your goal that you’re trying to achieve. So with that said, who should and who shouldn’t be counting calories to be successful?On the podcast today we’re going to help you determine whether you are a 4-lane highway person, a sidewalk person or a tightrope person. We’re also going to unpack the 6 core nutrition foundations we teach our athletes at Rebel Performance that allow them to have long-term nutrition success without having to weigh or count their food. Then, we’re going to break down a convenient and one of the easiest ways you can proportion your food.Listen in to determine if you can be successful in your nutrition without having to count calories 💪What You'll Learn in this Episode:<ul><li>[05:57] Is your health and wellness more flexible than you might think?</li><li>[07:35] Are you a highway, sidewalk or tightrope person?</li><li>[10:30] What are the core nutrition foundations that will help you be successful?</li><li>[17:25] How to use the right fat for the job.</li><li>[18:05] Why it’s important to focus on the nutrition of addition</li><li>[18:55] How to proportion your food using your hand.</li><li>[21:23] How to determine if you’re in the group who should be counting and weighing your food.</li><li>[26:05] Why it’s important to have a gradual approach when making significant changes to your nutrition</li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - <a href="https://chief-starfish-709.notion.site/Who-and-What-is-Rebel-Performance-f25c4e5e56cb4cbcaeda760e00ce85c0?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)</a>🚀 Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance -  <a href="https://www.facebook.com/groups/rebelperformanceathletelounge?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to join</a>📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - <a href="https://app.rebel-performance.com/training-nutrition-brainstorm?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to schedule.</a>💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - <a href="http://email.replies.rebel-performance.com/c/eJxtj8tuwjAQRb8m3hX5gR2y8ALaokpFdNHXEk2cCbGwE2M7iuDrG1CXSHcz94yudMzBNvoXLrty8t2u_j5dz9X-fbruiRvMjf28nqdn-fWxXfbg2f5zs4pvBD1Yd8iXgHrIHUZiNaec05VgTIpSioVqpIIGaCtVQyvGiiWNGJzFtIhYo3sKGNsheugNLszgSadNBbg00GBlBNYrLkugBphqORNKMiBOdzmHVIh1wbdzIITHYzM72jYXYjtmf0jDGA0W4qXHKTnMGWPB1Y14bOzoZ3L3-S8N-AD22M91GsPtd5PmE_IYkUSdThcH_V3nkQZqphSrFOWlII1WXLY1_wP6qXcd" rel="noopener noreferrer nofollow" target="_blank">Click here to learn more</a>

Ep 137: Nutrition Success (Without Having to Count Calories)

Can you burn fat and build muscle at the same time? Despite all the marketing and non-sense you see on the internet, the answer is it depends. Some people can while others can’t…so the million dollar question is which group do you fall into?And on the podcast today we’re going to break it down for you. We discuss what to do if you are a beginner vs. a more advanced trainee, how to choose between building muscle or burning fat depending on your bodyweight goal, and the importance of high energy flux.Tune in below to choose the best strategy for you 💪What You’ll Learn in this Episode:[07:45] Are you a beginner or an advanced trainee and why does that matter for burning fat and building muscle?[12:00] What role does nutrition actually play in burning fat and building muscle?[15:00] Understanding when you need to be in a calorie deficit and when you need to be in a surplus[17:30] What is the best strategy for building muscle and/or burning fat and where is a good place to start?[22:45] Why training, eating and moving MORE will come far easier and be more sustainable than trying to do LESS.[31:00] A realistic expectation for how long it should take you to lean out and build muscle.[38:15] Why is repetition and consistency important?PLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)🚀Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance -  Click here to join📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - Click here to schedule.💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - Click here to learn more

Can you burn fat and build muscle at the same time? Despite all the marketing and non-sense you see on the internet, the answer is it depends. Some people can while others can’t…so the million dollar question is which group do you fall into?And on the podcast today we’re going to break it down for you. We discuss what to do if you are a beginner vs. a more advanced trainee, how to choose between building muscle or burning fat depending on your bodyweight goal, and the importance of high energy flux.Tune in below to choose the best strategy for you 💪What You’ll Learn in this Episode:<ul><li>[07:45] Are you a beginner or an advanced trainee and why does that matter for burning fat and building muscle?</li><li>[12:00] What role does nutrition actually play in burning fat and building muscle?</li><li>[15:00] Understanding when you need to be in a calorie deficit and when you need to be in a surplus</li><li>[17:30] What is the best strategy for building muscle and/or burning fat and where is a good place to start?</li><li>[22:45] Why training, eating and moving MORE will come far easier and be more sustainable than trying to do LESS.</li><li>[31:00] A realistic expectation for how long it should take you to lean out and build muscle.</li><li>[38:15] Why is repetition and consistency important?</li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - <a href="https://chief-starfish-709.notion.site/Who-and-What-is-Rebel-Performance-f25c4e5e56cb4cbcaeda760e00ce85c0?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)</a>🚀Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance -  <a href="https://www.facebook.com/groups/rebelperformanceathletelounge?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to join</a>📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - <a href="https://app.rebel-performance.com/training-nutrition-brainstorm?utm_source=podcast&amp;utm_medium=email&amp;utm_campaign=hand%20raise" rel="noopener noreferrer nofollow" target="_blank">Click here to schedule.</a>💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - <a href="http://email.replies.rebel-performance.com/c/eJxtj8tuwjAQRb8m3hX5gR2y8ALaokpFdNHXEk2cCbGwE2M7iuDrG1CXSHcz94yudMzBNvoXLrty8t2u_j5dz9X-fbruiRvMjf28nqdn-fWxXfbg2f5zs4pvBD1Yd8iXgHrIHUZiNaec05VgTIpSioVqpIIGaCtVQyvGiiWNGJzFtIhYo3sKGNsheugNLszgSadNBbg00GBlBNYrLkugBphqORNKMiBOdzmHVIh1wbdzIITHYzM72jYXYjtmf0jDGA0W4qXHKTnMGWPB1Y14bOzoZ3L3-S8N-AD22M91GsPtd5PmE_IYkUSdThcH_V3nkQZqphSrFOWlII1WXLY1_wP6qXcd" rel="noopener noreferrer nofollow" target="_blank">Click here to learn more</a>

Ep 136: Can you burn fat and build muscle at the same time?

Mike T Nelson

I know you are putting in the work day in and day out in the gym to look and perform better. I’ve given out many of my nutrition tips on IG, and while those tips are helpful, to take your physique, health and performance to the next level you need an entire system for nutrition and recovery.To help you out, I brought back to the podcast my buddy Dr. Mike T Nelson, the creator of the Flex Diet Certification, to break down his metabolic flexibility system… And the idea behind it is simple - how can you use fats to help with body composition and then use carbs to dominate in the gym? Well that’s what we break down for you today on the podcast. So, listen in to discover how to use metabolic flexibility to more efficiently build muscle and improve your performance.Links:Explore Dr. Mike’s website here: https://miketnelson.com/tag/flex-diet/Follow Dr. Mike on Instagram here: https://www.instagram.com/drmiketnelson/Learn more about the Flex Diet Certification here: https://tinyurl.com/yart6837Follow James Cerbie here: https://www.instagram.com/jamescerbie/Follow Rebel here: https://www.instagram.com/therebelperformance/Join our Rebel FB group here: https://bit.ly/3KfGk6AWant to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperfClaim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries).1. Listen to the podcast. We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - Click here to listen.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then go here.3. Claim your no-risk trial.Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and here's a bunch of reviews if you want to know what real humans think of working with us. 

I know you are putting in the work day in and day out in the gym to look and perform better. I’ve given out many of my nutrition tips on IG, and while those tips are helpful, to take your physique, health and performance to the next level you need an entire system for nutrition and recovery.To help you out, I brought back to the podcast my buddy Dr. Mike T Nelson, the creator of the Flex Diet Certification, to break down his metabolic flexibility system… And the idea behind it is simple - how can you use fats to help with body composition and then use carbs to dominate in the gym? Well that’s what we break down for you today on the podcast. So, listen in to discover how to use metabolic flexibility to more efficiently build muscle and improve your performance.Links:<ul><li>Explore Dr. Mike’s website here: <a href="https://miketnelson.com/tag/flex-diet/" rel="noopener noreferrer nofollow" target="_blank">https://miketnelson.com/tag/flex-diet/</a></li><li>Follow Dr. Mike on Instagram here: <a href="https://www.instagram.com/drmiketnelson/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/drmiketnelson/</a></li><li>Learn more about the Flex Diet Certification here: <a href="https://tinyurl.com/yart6837" rel="noopener noreferrer nofollow" target="_blank">https://tinyurl.com/yart6837</a></li><li>Follow James Cerbie here: <a href="https://www.instagram.com/jamescerbie/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/jamescerbie/</a></li><li>Follow Rebel here: <a href="https://www.instagram.com/therebelperformance/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/therebelperformance/</a></li><li>Join our Rebel FB group here: <a href="https://bit.ly/3KfGk6A" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/3KfGk6A</a></li><li>Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: <a href="http://m.me/rebelperf" rel="noopener noreferrer nofollow" target="_blank">http://m.me/rebelperf</a></li><li>Claim your no-risk trial to work with me and my team privately here: <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a></li></ul>PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries).1. Listen to the podcast. We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - <a href="http://radio.rebel-performance.com/listen" rel="noopener noreferrer nofollow" target="_blank">Click here to listen.</a>2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="http://shop.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">go </a><a href="https://shop.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">here</a>.3. Claim your no-risk trial.Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and <a href="https://www.rebel-performance.com/reviews" rel="noopener noreferrer nofollow" target="_blank">here's a bunch of reviews</a> if you want to know what real humans think of working with us.

Ep 135: How to Become Metabolically Flexible with Dr. Mike T Nelson

We can all agree building muscle is a common goal amongst most people; however, we can also agree that actually accomplishing that can be quite the challenge. One of the main obstacles we see people running into is that they’re not sequencing their training appropriately.And what I mean by that is if you think of it as LEGO blocks – we’re going to stack one LEGO block on top of the other. Each block is a specific block of training, and that block of training is going to be looking to accomplish something specific for you, meaning it will have a specific stress input to drive a specific adaptation.If we’re looking to build muscle and hypertrophy, there’s an order to which we want to stack up these Legos so that you can be successful week to week and month to month without running into the ever so dreaded plateau. This episode is all about the Rebel crew, Keiran Halton, Ryan Patrick, Ryan L’Ecuyer, Lance Goyke and I walking you through the approach we like use to help our clients build muscle. Listen in for a step-by-step approach to help you consistently build muscle.Links: Follow Lance Goyke here: https://www.instagram.com/lancegoyke/Follow Keiran Halton here: https://www.instagram.com/halton_performance/Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/Follow Ryan L’Ecuyer here: https://www.instagram.com/lacurefit/Follow James Cerbie here: https://www.instagram.com/jamescerbie/Follow Rebel here: https://www.instagram.com/therebelperformance/Join our Rebel FB group here: https://bit.ly/3KfGk6AWant to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperfClaim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries).1. Listen to the podcast. We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - Click here to listen.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then go here.3. Claim your no-risk trial.Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and here's a bunch of reviews if you want to know what real humans think of working with us. 

We can all agree building muscle is a common goal amongst most people; however, we can also agree that actually accomplishing that can be quite the challenge. One of the main obstacles we see people running into is that they’re not sequencing their training appropriately.And what I mean by that is if you think of it as LEGO blocks – we’re going to stack one LEGO block on top of the other. Each block is a specific block of training, and that block of training is going to be looking to accomplish something specific for you, meaning it will have a specific stress input to drive a specific adaptation.If we’re looking to build muscle and hypertrophy, there’s an order to which we want to stack up these Legos so that you can be successful week to week and month to month without running into the ever so dreaded plateau. This episode is all about the Rebel crew, Keiran Halton, Ryan Patrick, Ryan L’Ecuyer, Lance Goyke and I walking you through the approach we like use to help our clients build muscle. Listen in for a step-by-step approach to help you consistently build muscle.Links: <ul><li>Follow Lance Goyke here: <a href="https://www.instagram.com/lancegoyke/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/lancegoyke/</a></li><li>Follow Keiran Halton here: <a href="https://www.instagram.com/halton_performance/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/halton_performance/</a></li><li>Follow Ryan Patrick here: <a href="https://www.instagram.com/coachryanpatrick/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/coachryanpatrick/</a></li><li>Follow Ryan L’Ecuyer here: <a href="https://www.instagram.com/lacurefit/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/lacurefit/</a></li><li>Follow James Cerbie here: <a href="https://www.instagram.com/jamescerbie/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/jamescerbie/</a></li><li>Follow Rebel here: <a href="https://www.instagram.com/therebelperformance/" rel="noopener noreferrer nofollow" target="_blank">https://www.instagram.com/therebelperformance/</a></li><li>Join our Rebel FB group here: <a href="https://bit.ly/3KfGk6A" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/3KfGk6A</a></li><li>Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: <a href="http://m.me/rebelperf" rel="noopener noreferrer nofollow" target="_blank">http://m.me/rebelperf</a></li><li>Claim your no-risk trial to work with me and my team privately here: <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a></li></ul>PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries).1. Listen to the podcast. We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - <a href="http://radio.rebel-performance.com/listen" rel="noopener noreferrer nofollow" target="_blank">Click here to listen.</a>2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="http://shop.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">go </a><a href="https://shop.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">here</a>.3. Claim your no-risk trial.Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and <a href="https://www.rebel-performance.com/reviews" rel="noopener noreferrer nofollow" target="_blank">here's a bunch of reviews</a> if you want to know what real humans think of working with us.

Ep 134: How to Build Muscle – A Step by Step Approach

Rebel Performance Radio is a podcast for former athletes turned busy professionals looking to optimize their physique, health and performance.  Each week we light your brain on fire with some of the top coaches, athletes, scientists, dudes, and gals on the planet to help you look, feel and perform at your highest level.  We talk all things training, nutrition, movement, and lifestyle with a healthy amount of banter, movie quotes, and predator handshakes sprinkled on top.  New episodes air every Monday morning.  Why not start your week with us?

Mark Rippetoe Sent Me Here

If there was a vote on best new strength and conditioning podcast, this would be it.

Outstanding right out of the gate with episode 1.

Rebel Performance Radio

Zac Cupples

Zac Cupples, rap battle and PT extraordinaire, joins the show today to talk about learning, movement, the squat, inhaled and exhaled skeletons, the foot, the ankle, and why these matter for how you program for your clients.Zac initially found his way into Strength &amp; Conditioning after trying to improve his Track &amp; Field performance, which eventually led him to become a Physical Therapist.  He’s spent time as an outpatient PT, traveling PT, and PT for the Memphis Grizzlies, and currently tours the country teaching his Human Matrix workshop.  Recently, Zac accepted a new position as the Lead PT and Director of Education at Elevate Sports Performance in Las Vegas, Nevada.As a fellow continuing education junkie, Zac and I kick things off diving down the learning rabbit hole.  We discuss Zac’s “on-demand” approach to choosing what he’s going to study next, the power of teaching, how to go about improving your retention processes, the importance of context and environment, and the need to balance consumption with times of thought and reflection.Next, we talk about all things squatting vs. hinging.  How to decide whether your client should focus more on squatting vs. hinging, how to decide on the specific squat or hinge variation that should be in your client’s program, and how inhaled skeletons, exhaled skeletons, and the heel wedge tie into the big picture.For example, we discuss how a simple hip flexion test can tell you to focus more on squatting, and why you’d load someone differently if they have limited shoulder extension vs. shoulder flexion.All in all, it was great having Zac on the show to provide some much-needed clarity on these biomechanics and movement-based principles.Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:4:00 – Zac’s Background9:00 – Zac’s generalist approach and all things learning21:45 – Zac’s learning process27:45 – The squat39:00 – The current rap battle landscape, in case you aren’t up to date40:45 – Inhaled vs exhaled skeletons and genetics53:20 – The heel wedge1:00:00 - Knee shear forces1:05:00 - Zac’s seminar and resourcesLinks and stuff:•      	Zac Cupples: www.ZacCupples.com•      	Zac Cupples: @ZacCupples•      	Human Matrix: https://zaccupples.com/human-matrix/•      	James Cerbie:  @jamescerbie•      	TRAIN:  https://train.rebel-performance.com•      	Silverback:  https://www.silverbacktrainingproject.com•      	The 4 Hour Work Week: https://amzn.to/2R1AGva•      	The Ego is the Enemy: https://amzn.to/2FVvUcu•      	Extreme Ownership: https://amzn.to/363d4eb•      	The Obstacle is the Way: https://amzn.to/2Rs3lJ2•      	Inside Bill's Brain: Decoding Bill Gates (Netflix)•      	Make Great Art: https://bit.ly/2G1KteG•      	I’ll Teach You to be Rich: https://amzn.to/2TyswvX•      	Bill Hartman’s Intensive: https://billhartmanpt.com/•      	AOMT: https://aomtinfo.org/PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Zac Cupples, rap battle and PT extraordinaire, joins the show today to talk about learning, movement, the squat, inhaled and exhaled skeletons, the foot, the ankle, and why these matter for how you program for your clients.Zac initially found his way into Strength &amp; Conditioning after trying to improve his Track &amp; Field performance, which eventually led him to become a Physical Therapist.  He’s spent time as an outpatient PT, traveling PT, and PT for the Memphis Grizzlies, and currently tours the country teaching his <a href="https://zaccupples.com/seminars/" rel="noopener noreferrer nofollow" target="_blank">Human Matrix</a> workshop.  Recently, Zac accepted a new position as the Lead PT and Director of Education at Elevate Sports Performance in Las Vegas, Nevada.As a fellow continuing education junkie, Zac and I kick things off diving down the learning rabbit hole.  We discuss Zac’s “on-demand” approach to choosing what he’s going to study next, the power of teaching, how to go about improving your retention processes, the importance of context and environment, and the need to balance consumption with times of thought and reflection.Next, we talk about all things squatting vs. hinging.  How to decide whether your client should focus more on squatting vs. hinging, how to decide on the specific squat or hinge variation that should be in your client’s program, and how inhaled skeletons, exhaled skeletons, and the heel wedge tie into the big picture.For example, we discuss how a simple hip flexion test can tell you to focus more on squatting, and why you’d load someone differently if they have limited shoulder extension vs. shoulder flexion.All in all, it was great having Zac on the show to provide some much-needed clarity on these biomechanics and movement-based principles.Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:4:00 – Zac’s Background9:00 – Zac’s generalist approach and all things learning21:45 – Zac’s learning process27:45 – The squat39:00 – The current rap battle landscape, in case you aren’t up to date40:45 – Inhaled vs exhaled skeletons and genetics53:20 – The heel wedge1:00:00 - Knee shear forces1:05:00 - Zac’s seminar and resourcesLinks and stuff:•      	Zac Cupples: <a href="http://www.ZacCupples.com" rel="nofollow" target="_blank">www.ZacCupples.com</a>•      	Zac Cupples: @ZacCupples•      	Human Matrix: <a href="https://zaccupples.com/human-matrix/" rel="nofollow" target="_blank">https://zaccupples.com/human-matrix/</a>•      	James Cerbie:  @jamescerbie•      	TRAIN:  <a href="https://train.rebel-performance.com" rel="nofollow" target="_blank">https://train.rebel-performance.com</a>•      	Silverback:  <a href="https://www.silverbacktrainingproject.com" rel="nofollow" target="_blank">https://www.silverbacktrainingproject.com</a>•      	The 4 Hour Work Week: <a href="https://amzn.to/2R1AGva" rel="nofollow" target="_blank">https://amzn.to/2R1AGva</a>•      	The Ego is the Enemy: <a href="https://amzn.to/2FVvUcu" rel="nofollow" target="_blank">https://amzn.to/2FVvUcu</a>•      	Extreme Ownership: <a href="https://amzn.to/363d4eb" rel="nofollow" target="_blank">https://amzn.to/363d4eb</a>•      	The Obstacle is the Way: <a href="https://amzn.to/2Rs3lJ2" rel="nofollow" target="_blank">https://amzn.to/2Rs3lJ2</a>•      	Inside Bill's Brain: Decoding Bill Gates (Netflix)•      	Make Great Art: <a href="https://bit.ly/2G1KteG" rel="nofollow" target="_blank">https://bit.ly/2G1KteG</a>•      	I’ll Teach You to be Rich: <a href="https://amzn.to/2TyswvX" rel="nofollow" target="_blank">https://amzn.to/2TyswvX</a>•      	Bill Hartman’s Intensive: <a href="https://billhartmanpt.com/" rel="nofollow" target="_blank">https://billhartmanpt.com/</a>•      	AOMT: <a href="https://aomtinfo.org/" rel="nofollow" target="_blank">https://aomtinfo.org/</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 14: Zac Cupples

Ryan L’Ecuyer, professional meat titan, joins the show today to talk all things hypertrophy and how to get more bigger. Right off the bat, Ryan and I get into his background and early love for training and come to realize he owes everything to Billy Blanks’ nipple shirts and Taibo. Also, it’s a crime that he didn’t see The Predator until age 26, but we can’t change the past.Aside from nipple shirts and The Predator, Ryan and I spend our time diving into any and all things hypertrophy. We talk mechanical tension, metabolic stress, competing in both powerlifting and bodybuilding, periodization schemes, and of course, the pump. The episode is chock-full of actionable takeaways and things you can begin implementing to design and run better hypertrophy protocols. So, if you find yourself wearing skinny jeans or medium T-shirts to give the appearance of being jacked, then stick around because we’ll tell you how to actually build real muscle.Episode Highlights:14 min: Competing in both powerlifting and bodybuilding23 min: Finding pockets of opportunity for lifters25 min: The drivers of hypertrophy26 min:  Metabolic stress29 min: Blood flow restriction37 min: Mechanical tension50 min:  The mind-body connection 57 min: Dealing with the diminishing returns of training75 min: The power of frequencyLinks and stuff:1.   Email: lacurefit@gmail.com2.   Instagram: @lacurefit3.   James Cerbie: @jamescerbie4.   TRAIN5.   Zac Cupples The Human Matrix6.   Pat Davidson Rethinking the Big PatternsPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Ryan L’Ecuyer, professional meat titan, joins the show today to talk all things hypertrophy and how to get more bigger. Right off the bat, Ryan and I get into his background and early love for training and come to realize he owes everything to Billy Blanks’ nipple shirts and Taibo. Also, it’s a crime that he didn’t see The Predator until age 26, but we can’t change the past.Aside from nipple shirts and The Predator, Ryan and I spend our time diving into any and all things hypertrophy. We talk mechanical tension, metabolic stress, competing in both powerlifting and bodybuilding, periodization schemes, and of course, the pump. The episode is chock-full of actionable takeaways and things you can begin implementing to design and run better hypertrophy protocols. So, if you find yourself wearing skinny jeans or medium T-shirts to give the appearance of being jacked, then stick around because we’ll tell you how to actually build real muscle.Episode Highlights:14 min: Competing in both powerlifting and bodybuilding23 min: Finding pockets of opportunity for lifters25 min: The drivers of hypertrophy26 min:  Metabolic stress29 min: Blood flow restriction37 min: Mechanical tension50 min:  The mind-body connection 57 min: Dealing with the diminishing returns of training75 min: The power of frequencyLinks and stuff:1.   Email: lacurefit@gmail.com2.   Instagram: @lacurefit3.   James Cerbie: @jamescerbie4.   <a href="http://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">TRAIN</a>5.   <a href="https://zaccupples.com/seminars/" rel="noopener noreferrer nofollow" target="_blank">Zac Cupples The Human Matrix</a>6.   <a href="https://drpatdavidson.com/" rel="noopener noreferrer nofollow" target="_blank">Pat Davidson Rethinking the Big Patterns</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 3 - Ryan L'Ecuyer

Andrew Triana

Andrew Triana, a co-founder of The Performance Vibe and Allostatic Labs and world champion of vibing, joins the show today to talk about developing freaky humans. We kick things off getting into Andrew’s background and talk about how he found the sport of Strongman and why he fell in love with it. A strong theme throughout the episode is this notion of extremes bringing balance, and our conversation definitely speaks to that. One second we’ll be jamming on detailed cell physiology, and then the next we get into phenomenology and the importance of subjective experience.Topics covered include Strongman, creatine, hypoxia, phenomenology, being authentically productive, hypertrophy, protein pathways, and all sorts of other goodies. If you’re an athlete or coach looking to up your game, then this episode is definitely for you. There's no chance you don't walk away with at least one way to upgrade your tactics, models, and thought processes.Episode Highlights:3:00 – How Andy found Strongman6:15 – How Kyle got into Strength and Conditioning11:30 – If I’m a super freak and take last I’m cool with it15:30 – Why did Andy start Allostatic Labs19:00 – Thinking about Creatine based adaptations22:30 – Phenomenology26:30 – The importance of subjective questionnaires 30:00 – Using extremes to bring balance31:00 – Hypoxia38:30 – Hypertrophy pillars and protocols45:00 – Metabolic stress vs. mechanical tension58:00 – Things we can learn from Strongman that will help improve our athletes1:02:30 – What are some of the biggest shifts in Andy’s thought processes over the past 1-2 yearsLinks and stuff:·     The Performance Vibe: https://www.theperformancevibe.com/·     Allostatic Labs: https://www.allostaticlabs.com/·     Andrew Triana: @andtriana·     James Cerbie: @jamescerbie·     TRAIN: https://train.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/·     The Brain That Changes Itself·     The Brain That Heals ItselfPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Andrew Triana, a co-founder of The Performance Vibe and Allostatic Labs and world champion of vibing, joins the show today to talk about developing freaky humans. We kick things off getting into Andrew’s background and talk about how he found the sport of Strongman and why he fell in love with it. A strong theme throughout the episode is this notion of extremes bringing balance, and our conversation definitely speaks to that. One second we’ll be jamming on detailed cell physiology, and then the next we get into phenomenology and the importance of subjective experience.Topics covered include Strongman, creatine, hypoxia, phenomenology, being authentically productive, hypertrophy, protein pathways, and all sorts of other goodies. If you’re an athlete or coach looking to up your game, then this episode is definitely for you. There's no chance you don't walk away with at least one way to upgrade your tactics, models, and thought processes.Episode Highlights:3:00 – How Andy found Strongman6:15 – How Kyle got into Strength and Conditioning11:30 – If I’m a super freak and take last I’m cool with it15:30 – Why did Andy start Allostatic Labs19:00 – Thinking about Creatine based adaptations22:30 – Phenomenology26:30 – The importance of subjective questionnaires 30:00 – Using extremes to bring balance31:00 – Hypoxia38:30 – Hypertrophy pillars and protocols45:00 – Metabolic stress vs. mechanical tension58:00 – Things we can learn from Strongman that will help improve our athletes1:02:30 – What are some of the biggest shifts in Andy’s thought processes over the past 1-2 yearsLinks and stuff:·     The Performance Vibe: <a href="https://www.theperformancevibe.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.theperformancevibe.com/</a>·     Allostatic Labs: <a href="https://www.allostaticlabs.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.allostaticlabs.com/</a>·     Andrew Triana: @andtriana·     James Cerbie: @jamescerbie·     TRAIN: <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com/</a>·     Silverback: <a href="https://www.silverbacktrainingproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com/</a>·     Rebel Performance: <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a>·     <a href="https://amzn.to/37pjkP6" rel="noopener noreferrer nofollow" target="_blank">The Brain That Changes Itself</a>·     <a href="https://amzn.to/2OyvfS5" rel="noopener noreferrer nofollow" target="_blank">The Brain That Heals Itself</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 5:  Andrew Triana

Welcome to the first Dudesome episode of Rebel Performance Radio. As some of you already know, Rebel Performance and Compound Performance have joined forces. Going forward, the co-hosts of the podcast will be James Cerbie (Director of Primates), Kyle Dobbs (Director of Beards), and Matt Domney (Director of Meat). Although we will continue to bring on guests, we will also do individual shows with just us 3 dudes. Today, we talk shop, answer questions, give insights on our philosophies, training, coaching, cueing, exercise selection, business development, and more.We kick things off with a brief introduction from Matt and continue to discuss the new structure of Rebel Performance and the 2 headed monster that we are creating. We want to bring you the best of athletic development and trainer education while providing a platform and tribe to help you unlock your potential. Kyle will be on the trainer development side, while James and Matt will be on the athlete development side. This leads us into a discussion on Rebel Performance’s typical clients and the balance of life, work, and training. The primary advantage that Rebel provides is creating high performing, well-rounded athletes that don’t feel like poop the rest of their day. Training for these clients should not take away from the rest of their lives and should actually enhance it.This leads us into a specific breakdown of the AMRAP program (available on TRAIN) and the classification of output-driven and sensory-motor exercises. Output driven exercises will be what we want to progress and train - your meat and potato movements like squatting, benching, and pulling that not only give you that tremendous bang for your physiological buck, but allow you to continue to TRAIN and exceed performance goals. These are the things we track and measure improvements over time, and quite frankly, keep us coming back for more. The sensory-motor work, while less systemically taxing (and maybe not as sexy), is your opportunity to patch up the holes in your positional strategy using constraints and time under tension while challenging your ability to find and feel the right muscles. It’s a different kind of “hard” than what some may be used to. The sensory-motor work allows you to maintain and manage a better position that’s going to let you push your output-driven work harder the next time. We’re keeping your main lifts the main lifts and your accessory work the accessory work. As Matt put’s it, we want you to “mash more where it counts”.Next we jam on open-door and closed-door training sessions, and gaining control of the gas pedal on your sessions in order to get the adaptation you want. Some people are always pedal to the metal, while others never reach anything above a 7 RPE. The key is to know when each type of session is appropriate. With the AMRAP program, we use question mark sets or amrap sets for you to put in the work needed for that day to drive adaptation. This form of autoregulation allows you to strike when the iron’s hot, or back off when needed. Perhaps the main component that a program like AMRAP touches on is getting you wins early and often, boosting your confidence and using the total amount of work done as that ‘dopaminergic driver’ to keep effort high where it’s needed while working on other qualities using very specific strategies. Next we discuss the Rebel Performance “Fill The Board” events that will be training meetups around the country at member gyms. The first of which will be at the Top Strength Project in Rhode Island. These will be a fantastic way to discover the potential you have when you’re in an awesome environment and push past any mental barriers you may have.We then move on to some Q&amp;A about video games, hip IR deficits, stability/mobility for functional movements, feeling things on accessory vs output work, strength and injury for runners, Starting Strength’s Trap Bar take and Matt’s rebuttal, and David Weck. Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:3:00 – Matt Domney Introduction5:00 – New Structure of Rebel Performance14:00 – Output Driven vs Sensory Motor exercises (AMRAP program)26:00 – Open and closed door training sessions38:00 – Rebel Performance Fill The Board events44:00 – Q&amp;ALinks and stuff:Kyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://train.rebel-performance.comSilverback: https://www.silverbacktrainingproject.comLattimer Starting Defense (for AMRAP days): https://bit.ly/3bqa7s3Starting Strength on the Trap Bar: https://bit.ly/2SF3Xf5David Weck: @thedavidweckPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Welcome to the first Dudesome episode of Rebel Performance Radio. As some of you already know, Rebel Performance and Compound Performance have joined forces. Going forward, the co-hosts of the podcast will be James Cerbie (Director of Primates), Kyle Dobbs (Director of Beards), and Matt Domney (Director of Meat). Although we will continue to bring on guests, we will also do individual shows with just us 3 dudes. Today, we talk shop, answer questions, give insights on our philosophies, training, coaching, cueing, exercise selection, business development, and more.We kick things off with a brief introduction from Matt and continue to discuss the new structure of Rebel Performance and the 2 headed monster that we are creating. We want to bring you the best of athletic development and trainer education while providing a platform and tribe to help you unlock your potential. Kyle will be on the trainer development side, while James and Matt will be on the athlete development side. This leads us into a discussion on Rebel Performance’s typical clients and the balance of life, work, and training. The primary advantage that Rebel provides is creating high performing, well-rounded athletes that don’t feel like poop the rest of their day. Training for these clients should not take away from the rest of their lives and should actually enhance it.This leads us into a specific breakdown of the AMRAP program (available on <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">TRAIN</a>) and the classification of output-driven and sensory-motor exercises. Output driven exercises will be what we want to progress and train - your meat and potato movements like squatting, benching, and pulling that not only give you that tremendous bang for your physiological buck, but allow you to continue to <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">TRAIN</a> and exceed performance goals. These are the things we track and measure improvements over time, and quite frankly, keep us coming back for more. The sensory-motor work, while less systemically taxing (and maybe not as sexy), is your opportunity to patch up the holes in your positional strategy using constraints and time under tension while challenging your ability to find and feel the right muscles. It’s a different kind of “hard” than what some may be used to. The sensory-motor work allows you to maintain and manage a better position that’s going to let you push your output-driven work harder the next time. We’re keeping your main lifts the main lifts and your accessory work the accessory work. As Matt put’s it, we want you to “mash more where it counts”.Next we jam on open-door and closed-door training sessions, and gaining control of the gas pedal on your sessions in order to get the adaptation you want. Some people are always pedal to the metal, while others never reach anything above a 7 RPE. The key is to know when each type of session is appropriate. With the AMRAP program, we use question mark sets or amrap sets for you to put in the work needed for that day to drive adaptation. This form of autoregulation allows you to strike when the iron’s hot, or back off when needed. Perhaps the main component that a program like AMRAP touches on is getting you wins early and often, boosting your confidence and using the total amount of work done as that ‘dopaminergic driver’ to keep effort high where it’s needed while working on other qualities using very specific strategies. Next we discuss the Rebel Performance “Fill The Board” events that will be training meetups around the country at member gyms. The first of which will be at the Top Strength Project in Rhode Island. These will be a fantastic way to discover the potential you have when you’re in an awesome environment and push past any mental barriers you may have.We then move on to some Q&amp;A about video games, hip IR deficits, stability/mobility for functional movements, feeling things on accessory vs output work, strength and injury for runners, Starting Strength’s Trap Bar take and Matt’s rebuttal, and David Weck. Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:3:00 – Matt Domney Introduction5:00 – New Structure of Rebel Performance14:00 – Output Driven vs Sensory Motor exercises (AMRAP program)26:00 – Open and closed door training sessions38:00 – Rebel Performance Fill The Board events44:00 – Q&amp;ALinks and stuff:<ul><li>Kyle Dobbs:  @compoundperformance_</li><li>Matt Domney:  @mattdomney</li><li>James Cerbie:  @jamescerbie</li><li>TRAIN:  <a href="https://train.rebel-performance.com" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com</a></li><li>Silverback: <a href="https://www.silverbacktrainingproject.com" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com</a></li><li>Lattimer Starting Defense (for AMRAP days): <a href="https://bit.ly/3bqa7s3" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/3bqa7s3</a></li><li>Starting Strength on the Trap Bar: <a href="https://bit.ly/2SF3Xf5" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/2SF3Xf5</a></li><li>David Weck: @thedavidweck</li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 17: The Dudes

Michelle Boland

Dr. Michelle Boland joins the show today to dive into coach’s education, models, rigid mindsets, movement, and, of course, programming. Right off the bat, Michelle and I get into her background, talk about our mutual grad school experiences, and get a look into why Michelle left collegiate strength and conditioning to join the private world.From there, Michelle and I spend our time talking about education and how ridiculous it is that people keep trying to have “right vs. wrong” conversations. As opposed to thinking critically, learning as much as you can, and asking meaningful questions like “why do the athletes need to do these things?” I will mention that if you are squatting on a physioball, though, then you are wrong. OH SO WRONG. So please stop.To wrap things up, we get into programming for gen pop clients vs. high-level collegiate athletes and share our two cents on our deepest desire for strength and conditioning as a field to please move past Powerlifting as the “gold standard.” All in all, it’s an hour chock full of actionable takeaways, and hopefully, you leave realizing that if you are still straight bar back squatting your athletes, you should stop. Unless your athlete is competing in Powerlifting, of course.Episode Highlights:3 min: Michelle’s foray into academia13 min: Why Michelle left collegiate strength and conditioning to go private20 min: All things coach’s education 26 min:  Using exercises themselves as the intervention32 min: The importance of context and environment when we talk about pain34 min: Knowing what not to do is key42 min:  Michelle gets into programming for gen pop 48 min: Michelle gets into off-season programming for elite hockey players56 min: Michelle’s favorite resourcesLinks and stuff:1.    Michelle Boland Website: https://www.michelleboland-training.com/ 2.    Michelle Boland: @mboland183.    James Cerbie: @jamescerbie4.    TRAIN: https://train.rebel-performance.com/5.    Silverback: https://www.silverbacktrainingproject.com/6.    Rebel Performance: https://www.rebel-performance.com/7.    Bill Hartman The Intensive: https://billhartmanpt.com/8.    Pat Davidson Rethinking the Big Patterns: https://drpatdavidson.com/9.    Seth Oberst: https://sethoberst.com/PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Dr. Michelle Boland joins the show today to dive into coach’s education, models, rigid mindsets, movement, and, of course, programming. Right off the bat, Michelle and I get into her background, talk about our mutual grad school experiences, and get a look into why Michelle left collegiate strength and conditioning to join the private world.From there, Michelle and I spend our time talking about education and how ridiculous it is that people keep trying to have “right vs. wrong” conversations. As opposed to thinking critically, learning as much as you can, and asking meaningful questions like “why do the athletes need to do these things?” I will mention that if you are squatting on a physioball, though, then you are wrong. OH SO WRONG. So please stop.To wrap things up, we get into programming for gen pop clients vs. high-level collegiate athletes and share our two cents on our deepest desire for strength and conditioning as a field to please move past Powerlifting as the “gold standard.” All in all, it’s an hour chock full of actionable takeaways, and hopefully, you leave realizing that if you are still straight bar back squatting your athletes, you should stop. Unless your athlete is competing in Powerlifting, of course.Episode Highlights:3 min: Michelle’s foray into academia13 min: Why Michelle left collegiate strength and conditioning to go private20 min: All things coach’s education 26 min:  Using exercises themselves as the intervention32 min: The importance of context and environment when we talk about pain34 min: Knowing what not to do is key42 min:  Michelle gets into programming for gen pop 48 min: Michelle gets into off-season programming for elite hockey players56 min: Michelle’s favorite resourcesLinks and stuff:1.    Michelle Boland Website: <a href="https://www.michelleboland-training.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.michelleboland-training.com/</a> 2.    Michelle Boland: @mboland183.    James Cerbie: @jamescerbie4.    TRAIN: <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com/</a>5.    Silverback: <a href="https://www.silverbacktrainingproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com/</a>6.    Rebel Performance: <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a>7.    Bill Hartman The Intensive: <a href="https://billhartmanpt.com/" rel="noopener noreferrer nofollow" target="_blank">https://billhartmanpt.com/</a>8.    Pat Davidson Rethinking the Big Patterns: <a href="https://drpatdavidson.com/" rel="noopener noreferrer nofollow" target="_blank">https://drpatdavidson.com/</a>9.    Seth Oberst: <a href="https://sethoberst.com/" rel="noopener noreferrer nofollow" target="_blank">https://sethoberst.com/</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 4 - Dr. Michelle Boland

Vinny Brandstadter

Vinny Brandstadter, real-life meat gorilla, joins the show today to talk about principals of training, infrasternal angles, the importance of environment, balancing expectations, and narrowing your focus to get the results you want. He obtained a bachelor in Exercise Sport Science at the University of Wisconsin – La Crosse, interned at Peak Performance, and currently works at Hype Gym Union Square in New York City. Vinny is certified through the NSCA, USAW, FRCms, and Bioforce.We kick things off talking about that awkward transition period of going from school to the real world of training and the biggest challenges this presents. In particular, we hit on the importance of environment and principals as opposed to being married to specific exercises. From there, we jam on what a training session looks like for Vinny's clients, and how he goes about tweaking individual exercises to match a client's specific needs. The significant point here is using training as the intervention and not getting so lost that you have your clients on the floor, breathing for the entire session. Lastly, we discuss Vinny's current training, his methodology changes over the past few years, and his road to a 500 lbs front squat.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:30 – Vinny’s Background9:00 – Peak Performance, Hype Gym, and Vinny’s Early Career16:00 – Principals and Vinny’s Session layouts for clients22:30 – Wide/Narrow ISA and the implications on exercise strategies28:00 - Focusing on the big rocks without getting too lost in the weeds32:30 – Good Old Fashioned Bro Discussion involving Vinny’s programming47:30 – Recent changes in Vinny’s mindset on his training schedule53:00 – Resources Vinny has found valuableLinks and stuff:•         Vinny Brandstadter: @vinvanstrong•         www.vinvanstrong.com•         James Cerbie: @jamescerbie•         TRAIN: https://train.rebel-performance.com•         Silverback: https://www.silverbacktrainingproject.com•         Antifragile: https://amzn.to/39gBrHW•         A New Earth: https://amzn.to/2rCoEPc•         Range: https://amzn.to/2tc4j3mPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Vinny Brandstadter, real-life meat gorilla, joins the show today to talk about principals of training, infrasternal angles, the importance of environment, balancing expectations, and narrowing your focus to get the results you want. He obtained a bachelor in Exercise Sport Science at the University of Wisconsin – La Crosse, interned at Peak Performance, and currently works at Hype Gym Union Square in New York City. Vinny is certified through the NSCA, USAW, FRCms, and Bioforce.We kick things off talking about that awkward transition period of going from school to the real world of training and the biggest challenges this presents. In particular, we hit on the importance of environment and principals as opposed to being married to specific exercises. From there, we jam on what a training session looks like for Vinny's clients, and how he goes about tweaking individual exercises to match a client's specific needs. The significant point here is using training as the intervention and not getting so lost that you have your clients on the floor, breathing for the entire session. Lastly, we discuss Vinny's current training, his methodology changes over the past few years, and his road to a 500 lbs front squat.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:30 – Vinny’s Background9:00 – Peak Performance, Hype Gym, and Vinny’s Early Career16:00 – Principals and Vinny’s Session layouts for clients22:30 – Wide/Narrow ISA and the implications on exercise strategies28:00 - Focusing on the big rocks without getting too lost in the weeds32:30 – Good Old Fashioned Bro Discussion involving Vinny’s programming47:30 – Recent changes in Vinny’s mindset on his training schedule53:00 – Resources Vinny has found valuableLinks and stuff:•         Vinny Brandstadter: @vinvanstrong•         <a href="http://www.vinvanstrong.com" rel="nofollow" target="_blank">www.vinvanstrong.com</a>•         James Cerbie: @jamescerbie•         TRAIN: <a href="https://train.rebel-performance.com" rel="nofollow" target="_blank">https://train.rebel-performance.com</a>•         Silverback: <a href="https://www.silverbacktrainingproject.com" rel="nofollow" target="_blank">https://www.silverbacktrainingproject.com</a>•         Antifragile: <a href="https://amzn.to/39gBrHW" rel="nofollow" target="_blank">https://amzn.to/39gBrHW</a>•         A New Earth: <a href="https://amzn.to/2rCoEPc" rel="nofollow" target="_blank">https://amzn.to/2rCoEPc</a>•         Range: <a href="https://amzn.to/2tc4j3m" rel="nofollow" target="_blank">https://amzn.to/2tc4j3m</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 10: Vinny Brandstadter

Lance Goyke

Lance Goyke, the modern-day renaissance man, joins the show today to talk about generalists, learning and his path to finding a smarter way to train.  As someone who shares Lance’s interest as an education junkie, it’s always nice hearing how he approaches the learning process and aggregation of information.  While not the sexiest of topics, learning how to learn is the key to being successful in any endeavor, and strength and conditioning is no exception.  The athletes and coaches who can learn the best tend to win.  Period.After learning talk, we dive into the more nuts and bolts of training.  In particular, we talk about movement, something Lance knows quite a lot about, and how he’s currently structuring training for his clients.  This includes cycles that focus on strength, cycles that focus on hypertrophy, and cycles that focus on cardiovascular gains.  Don’t worry, we get into what each of those looks like.  On the tail end of the episode, we get into some Lance’s favorite resources and bond about how much of a man-crush we have on Seth Godin.Enjoy the episode and hit that subscribe button if you enjoyed listening.Episode Highlights:2:30 – Lance’s background as a coach and his foray into powerlifting9:15 – Lance’s realization that he needed to find a smarter “training” answer12:30 – Range and generalists19:30 – Lance’s continuing education strategy26:45 – Aggregating and internalizing information35:00 – The #1 thing I am prioritizing is logistics 40:00 – Strength vs. Hypertrophy vs. Cardiovascular training45:00 – Escalating density training50:00 – Injuries and working with people in pain55:00 – Understanding the consequences of your training decisionsLinks and stuff:·      Lance Goyke:  https://lancegoyke.com/ ·      The Movement Seminar:  https://themovementseminar.com/·      James Cerbie:  @jamescerbie  ·      TRAIN:  https://train.rebel-performance.com/·      Silverback:  https://www.silverbacktrainingproject.com/·      Rebel Performance:  https://www.rebel-performance.com/ ·      The AltMBA:  https://altmba.com/·      The Marketing Seminar:  https://themarketingseminar.com/ PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Lance Goyke, the modern-day renaissance man, joins the show today to talk about generalists, learning and his path to finding a smarter way to train.  As someone who shares Lance’s interest as an education junkie, it’s always nice hearing how he approaches the learning process and aggregation of information.  While not the sexiest of topics, learning how to learn is the key to being successful in any endeavor, and strength and conditioning is no exception.  The athletes and coaches who can learn the best tend to win.  Period.After learning talk, we dive into the more nuts and bolts of training.  In particular, we talk about movement, something Lance knows quite a lot about, and how he’s currently structuring training for his clients.  This includes cycles that focus on strength, cycles that focus on hypertrophy, and cycles that focus on cardiovascular gains.  Don’t worry, we get into what each of those looks like. On the tail end of the episode, we get into some Lance’s favorite resources and bond about how much of a man-crush we have on Seth Godin.Enjoy the episode and hit that subscribe button if you enjoyed listening.Episode Highlights:2:30 – Lance’s background as a coach and his foray into powerlifting9:15 – Lance’s realization that he needed to find a smarter “training” answer12:30 – Range and generalists19:30 – Lance’s continuing education strategy26:45 – Aggregating and internalizing information35:00 – The #1 thing I am prioritizing is logistics 40:00 – Strength vs. Hypertrophy vs. Cardiovascular training45:00 – Escalating density training50:00 – Injuries and working with people in pain55:00 – Understanding the consequences of your training decisionsLinks and stuff:·      Lance Goyke:  <a href="https://lancegoyke.com/" rel="noopener noreferrer nofollow" target="_blank">https://lancegoyke.com/</a> ·      The Movement Seminar:  <a href="https://themovementseminar.com/" rel="noopener noreferrer nofollow" target="_blank">https://themovementseminar.com/</a>·      James Cerbie:  @jamescerbie ·      TRAIN:  <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com/</a>·      Silverback:  <a href="https://www.silverbacktrainingproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com/</a>·      Rebel Performance:  <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a> ·      The AltMBA:  <a href="https://altmba.com/" rel="noopener noreferrer nofollow" target="_blank">https://altmba.com/</a>·      The Marketing Seminar:  <a href="https://themarketingseminar.com/" rel="noopener noreferrer nofollow" target="_blank">https://themarketingseminar.com/</a> PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 8:  Lance Goyke

Tony Gentilcore

Tony Gentilcore, a connoisseur of picking up heavy things and putting them back down, joins the show today to talk about business, surpassing the 600 lb deadlift milestone, training his clients like athletes, and his upcoming Deadlift &amp; Squat Workshop, Sunday January 26th at Titan Barbell in Boston, MA.Tony grew up admiring guys like Arnold Schwarzenegger which led him to begin lifting at a young age of 13. When his baseball career ended, Tony went on to a degree in Health Education and later became a corporate fitness trainer, where he supplemented his college education with an obsession on forums like T-Nation. From here, Tony co-founded Cressey Sports Performance with Eric Cressey, and spent 8 years there before recently moving on to his own shop in Brookline, MA called CORE. We kick things off discussing the biggest hurdles Tony faced when transitioning to his own business, and what he wished he would’ve known before making the switch. Tony addresses the stigma of owning your own gym in the industry, and the “slow-burn process” that led him to his own space.We then discuss Tony’s 600 lb deadlift at the ripe age of 40 and the milestone that a 600 lb deadlift represents for meat monkeys across the globe. From there, we dive into training talk and spend a fair amount of time discussing sub-maximal training and the benefit of hammering a large number of quality reps at lower weights before your judgment day.Next, we discuss managing your performance expectations at different times in your life and maintaining what is important when life gets in the way. Tony speaks about the value of EDM (Estimated Daily Max) and how it can auto-regulate how someone is performing on one particular day and continue to drive adaptation.We then jam on the difference in programming for athletes and general population clients, which turns out to be small tweaks in exercise selection and volume of each exercise. This leads us to the relevance of RPE in gen pop clients and experienced lifters.Lastly, we get into paradigm shifts for Tony over the last 2 years and how exercise selection and cueing can be the intervention, rather than spending half your session on the floor breathing.Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:4:45 – Tony’s Background10:00 – Tony’s transition to his own training studio17:00 – The inevitable ceiling as a corporate fitness trainer19:00 – Tony’s 600 lb deadlift and the small factors that lead to a big 1RM36:30 – The value of using EDM (Estimated Daily Max)39:30 – Tony’s programming for General Pop vs. High-Level Athletes48:00 – RPE and its relevance for clients53:00 – Paradigm shifts in the last 2 years for Tony’s coaching1:00:00 - Tony’s Recommended Resources1:07:00 - Tony’s Upcoming Workshop on the Squat &amp; Deadlift Links and stuff:•      	Tony Gentilcore: www.tonygentilcore.com•      	Tony Gentilcore: @tonygentilcore•      	James Cerbie:  @jamescerbie•      	TRAIN:  https://train.rebel-performance.com•      	Silverback:  https://www.silverbacktrainingproject.com•      	Tony’s Upcoming Workshop:  https://bit.ly/36UU0jd•      	Profit First: https://amzn.to/2thAL4O•      	Pity The Reader: https://amzn.to/2NnlW7Y•      	The Body: https://amzn.to/2FLVjFp •      	PTDC: https://www.theptdc.com/PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Tony Gentilcore, a connoisseur of picking up heavy things and putting them back down, joins the show today to talk about business, surpassing the 600 lb deadlift milestone, training his clients like athletes, and his upcoming <a href="https://tonygentilcore.com/2019/12/workshop-announcement-de-constructing-the-deadlift-and-squat/" rel="noopener noreferrer nofollow" target="_blank">Deadlift &amp; Squat Workshop, Sunday January 26th at Titan Barbell in Boston, MA</a>.Tony grew up admiring guys like Arnold Schwarzenegger which led him to begin lifting at a young age of 13. When his baseball career ended, Tony went on to a degree in Health Education and later became a corporate fitness trainer, where he supplemented his college education with an obsession on forums like T-Nation. From here, Tony co-founded Cressey Sports Performance with Eric Cressey, and spent 8 years there before recently moving on to his own shop in Brookline, MA called CORE. We kick things off discussing the biggest hurdles Tony faced when transitioning to his own business, and what he wished he would’ve known before making the switch. Tony addresses the stigma of owning your own gym in the industry, and the “slow-burn process” that led him to his own space.We then discuss Tony’s 600 lb deadlift at the ripe age of 40 and the milestone that a 600 lb deadlift represents for meat monkeys across the globe. From there, we dive into training talk and spend a fair amount of time discussing sub-maximal training and the benefit of hammering a large number of quality reps at lower weights before your judgment day.Next, we discuss managing your performance expectations at different times in your life and maintaining what is important when life gets in the way. Tony speaks about the value of EDM (Estimated Daily Max) and how it can auto-regulate how someone is performing on one particular day and continue to drive adaptation.We then jam on the difference in programming for athletes and general population clients, which turns out to be small tweaks in exercise selection and volume of each exercise. This leads us to the relevance of RPE in gen pop clients and experienced lifters.Lastly, we get into paradigm shifts for Tony over the last 2 years and how exercise selection and cueing can be the intervention, rather than spending half your session on the floor breathing.Enjoy and hit that subscribe button if you learned a thing or two. Episode Highlights:4:45 – Tony’s Background10:00 – Tony’s transition to his own training studio17:00 – The inevitable ceiling as a corporate fitness trainer19:00 – Tony’s 600 lb deadlift and the small factors that lead to a big 1RM36:30 – The value of using EDM (Estimated Daily Max)39:30 – Tony’s programming for General Pop vs. High-Level Athletes48:00 – RPE and its relevance for clients53:00 – Paradigm shifts in the last 2 years for Tony’s coaching1:00:00 - Tony’s Recommended Resources1:07:00 - Tony’s Upcoming Workshop on the Squat &amp; Deadlift Links and stuff:•      	Tony Gentilcore: <a href="http://www.tonygentilcore.com" rel="nofollow" target="_blank">www.tonygentilcore.com</a>•      	Tony Gentilcore: @tonygentilcore•      	James Cerbie:  @jamescerbie•      	TRAIN:  <a href="https://train.rebel-performance.com" rel="nofollow" target="_blank">https://train.rebel-performance.com</a>•      	Silverback:  <a href="https://www.silverbacktrainingproject.com" rel="nofollow" target="_blank">https://www.silverbacktrainingproject.com</a>•      	Tony’s Upcoming Workshop:  <a href="https://bit.ly/36UU0jd" rel="nofollow" target="_blank">https://bit.ly/36UU0jd</a>•      	Profit First: <a href="https://amzn.to/2thAL4O" rel="nofollow" target="_blank">https://amzn.to/2thAL4O</a>•      	Pity The Reader: <a href="https://amzn.to/2NnlW7Y" rel="nofollow" target="_blank">https://amzn.to/2NnlW7Y</a>•      	The Body: <a href="https://amzn.to/2FLVjFp" rel="nofollow" target="_blank">https://amzn.to/2FLVjFp</a> •      	PTDC: <a href="https://www.theptdc.com/" rel="nofollow" target="_blank">https://www.theptdc.com/</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 13: Tony Gentilcore

Bryce Lewis

Bryce Lewis, 3 time USAPL National Champion and founder of The Strength Athlete, joins the show today to talk about onboarding clients, developing coach-athlete relationships, weak points, and the psychological side of peaking.Bryce found his way to the world of powerlifting after spending time on the BodyBuilding.com forums when he was looking to increase his volleyball performance. Like many of us, he ended up enjoying the training more than the sport, and hopped on stage a few times in some bodybuilding shows. At this point he felt drawn to the heavier side of lifting, and found a talent in powerlifting and hasn’t looked back. Bryce founded The Strength Athlete in 2013, which provides a comprehensive powerlifting coaching service to clients around the world.Bryce has had a passion for neuroscience and incorporates this into his coaching services and content at TSA. We dive in talking about the mental sides of training, including psychology and anxiety in powerlifting, and if throwing a garbage bag over the weights can improve your performance on a lift. Bryce discusses his techniques to get an athlete past a mental barrier on a certain lift. Many athletes will ramp themselves up to hit a big number but cannot get themselves to train consistently for reps at that number on day to day sessions, but Bryce tries to bridge the gap between peak performance and sustainable training. Next we dig into the onboarding and assessment process TSA uses. Bryce kicks things off gathering demographic, training, and nutritional data as well as questions on stress and mental health. He will also request videos of all the big lifts and then hop on a conference call with the client to go over everything. This leads to the topic of client buy-in during the first couple months, as programs may not work for everyone and a remote coach will not always get it perfect right away. Bryce recommends keeping communication extremely open and bouncing ideas off the client to increase buy-in. If an athlete isn’t connecting well with a certain exercise, this communication will allow the coach to find another option and increase long term results.This leads us into identifying weak points, addressing them, and programming to eliminate them. Bryce talks through his mixed feelings on weak points and what may or may not need to be addressed. For example, if an athlete has a slow and fast part of a deadlift, but their 1RM continues to increase, there may be no issue to address. However, a technique or positional issue may be worth addressing to improve movement efficiency and ultimately a larger 1RM. On this note, we also discuss the variability in individual athletes and the importance of handling compensatory patterns in the right way. Coaching these can be tricky in that if an athlete is not in pain there may be no reason to change anything about their positioning. Commonly, coaches will try to correct an athlete’s mechanics, when instead we should be looking at what they’re doing right, why they’re doing it in the first place, and be objective if any change needs to even take place. We discuss training patterns that are specific to sport, but training movement variability that leads to success outside of a given sport.This leads us into athlete monitoring and the wide variety of things that can impact performance. Bryce tends to collect a few subjective recovery scores, but he likes to focus on performance as a primary metric. Are weights generally moving up or down, and what is the overall emotional tone of the client in weekly check ins? Most importantly, a coach shouldn’t get lost in the bar speed or HRV of an athlete without even paying attention to performance on the field. Most importantly, he wants an athlete’s subjective experience to match their objective outcomes in order to create consistency within an athlete’s training program. Lastly, we dive into the psychological side of peaking for meets and athletes that hold themselves back, when physically they are more than prepared. Bryce prefers to address these concerns as early as possible so nothing needs to be tweaked when gameday comes. For example, he may incorporate a ritual or breathing exercise before a high load lift and have the athlete practice that throughout the entire cycle of training. However, he emphasizes the need to help the athlete understand their response to competition day and use it to their advantage instead of trying to eliminate the response all together. Bryce does want his athletes to get stuck on the outcomes, but to learn to follow their specific game day procedure and utilize backup plans when needed. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:2:00 – Bryce’s background7:00 – The mental side of training14:20 – Bryce’s onboarding and assessment process21:00 – Identifying weak points30:00 – Compensatory patterns in athletes and how to coach them37:00 – Athlete monitoring &amp; feedback47:00 – The psychological side of peaking for meets53:45 - Bryce’s recommended resourcesLinks and stuff:Bryce Lewis: @bryce_tsaThe Strength Athlete: www.thestrengthathlete.comKyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://train.rebel-performance.comSilverback: https://www.silverbacktrainingproject.comEndure: https://amzn.to/31X1P6rJohn Kiely: https://www.researchgate.net/profile/John_Kiely2PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Bryce Lewis, 3 time USAPL National Champion and founder of The Strength Athlete, joins the show today to talk about onboarding clients, developing coach-athlete relationships, weak points, and the psychological side of peaking.Bryce found his way to the world of powerlifting after spending time on the <a href="http://BodyBuilding.com" rel="nofollow" target="_blank">BodyBuilding.com</a> forums when he was looking to increase his volleyball performance. Like many of us, he ended up enjoying the training more than the sport, and hopped on stage a few times in some bodybuilding shows. At this point he felt drawn to the heavier side of lifting, and found a talent in powerlifting and hasn’t looked back. Bryce founded The Strength Athlete in 2013, which provides a comprehensive powerlifting coaching service to clients around the world.Bryce has had a passion for neuroscience and incorporates this into his coaching services and content at TSA. We dive in talking about the mental sides of training, including psychology and anxiety in powerlifting, and if throwing a garbage bag over the weights can improve your performance on a lift. Bryce discusses his techniques to get an athlete past a mental barrier on a certain lift. Many athletes will ramp themselves up to hit a big number but cannot get themselves to train consistently for reps at that number on day to day sessions, but Bryce tries to bridge the gap between peak performance and sustainable training. Next we dig into the onboarding and assessment process TSA uses. Bryce kicks things off gathering demographic, training, and nutritional data as well as questions on stress and mental health. He will also request videos of all the big lifts and then hop on a conference call with the client to go over everything. This leads to the topic of client buy-in during the first couple months, as programs may not work for everyone and a remote coach will not always get it perfect right away. Bryce recommends keeping communication extremely open and bouncing ideas off the client to increase buy-in. If an athlete isn’t connecting well with a certain exercise, this communication will allow the coach to find another option and increase long term results.This leads us into identifying weak points, addressing them, and programming to eliminate them. Bryce talks through his mixed feelings on weak points and what may or may not need to be addressed. For example, if an athlete has a slow and fast part of a deadlift, but their 1RM continues to increase, there may be no issue to address. However, a technique or positional issue may be worth addressing to improve movement efficiency and ultimately a larger 1RM. On this note, we also discuss the variability in individual athletes and the importance of handling compensatory patterns in the right way. Coaching these can be tricky in that if an athlete is not in pain there may be no reason to change anything about their positioning. Commonly, coaches will try to correct an athlete’s mechanics, when instead we should be looking at what they’re doing right, why they’re doing it in the first place, and be objective if any change needs to even take place. We discuss training patterns that are specific to sport, but training movement variability that leads to success outside of a given sport.This leads us into athlete monitoring and the wide variety of things that can impact performance. Bryce tends to collect a few subjective recovery scores, but he likes to focus on performance as a primary metric. Are weights generally moving up or down, and what is the overall emotional tone of the client in weekly check ins? Most importantly, a coach shouldn’t get lost in the bar speed or HRV of an athlete without even paying attention to performance on the field. Most importantly, he wants an athlete’s subjective experience to match their objective outcomes in order to create consistency within an athlete’s training program. Lastly, we dive into the psychological side of peaking for meets and athletes that hold themselves back, when physically they are more than prepared. Bryce prefers to address these concerns as early as possible so nothing needs to be tweaked when gameday comes. For example, he may incorporate a ritual or breathing exercise before a high load lift and have the athlete practice that throughout the entire cycle of training. However, he emphasizes the need to help the athlete understand their response to competition day and use it to their advantage instead of trying to eliminate the response all together. Bryce does want his athletes to get stuck on the outcomes, but to learn to follow their specific game day procedure and utilize backup plans when needed. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:2:00 – Bryce’s background7:00 – The mental side of training14:20 – Bryce’s onboarding and assessment process21:00 – Identifying weak points30:00 – Compensatory patterns in athletes and how to coach them37:00 – Athlete monitoring &amp; feedback47:00 – The psychological side of peaking for meets53:45 - Bryce’s recommended resourcesLinks and stuff:<ul><li>Bryce Lewis: @bryce_tsa</li><li>The Strength Athlete: <a href="http://www.thestrengthathlete.com" rel="noopener noreferrer nofollow" target="_blank">www.thestrengthathlete.com</a></li><li>Kyle Dobbs:  @compoundperformance_</li><li>Matt Domney:  @mattdomney</li><li>James Cerbie:  @jamescerbie</li><li>TRAIN:  <a href="https://train.rebel-performance.com" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com</a></li><li>Silverback: <a href="https://www.silverbacktrainingproject.com" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com</a></li><li>Endure: <a href="https://amzn.to/31X1P6r" rel="noopener noreferrer nofollow" target="_blank">https://amzn.to/31X1P6r</a></li><li>John Kiely: <a href="https://www.researchgate.net/profile/John_Kiely2" rel="noopener noreferrer nofollow" target="_blank">https://www.researchgate.net/profile/John_Kiely2</a></li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 18: Bryce Lewis

Casey Metoyer

Casey Metoyer, assistant athletic performance coach at UCLA, joins the show today to talk about collegiate strength and conditioning, velocity-based training, and load monitoring. As someone who lives in the private world, it’s always great getting to jam with coaches like Casey, who bring such valuable insight with regards to career choices (collegiate vs. private) and science-backed training/coaching practices.We go pretty deep on both velocity-based training and load monitoring and hear how Casey and the UCLA strength staff are implementing these tools to improve their practice, get their athletes better results, and keep them healthy. For example, we talk about using question mark sets vs. strict set prescriptions, how to modify VBT for different types of athletes, how to calculate load, and where they currently have cut-offs in place for acute to chronic load monitoring.Overall, I can’t think of a better way to spend an hour. Enjoy!Episode Highlights:5:00 – The strength coach journey10:00 – Private vs. collegiate strength and conditioning20:00 – What tech Casey has been testing at UCLA25:00 – Velocity based training (VBT)32:00 – Different types of athletes and VBT individual velocity profiles39:00 – Load monitoring 44:00 – Acute to chronic load 48:00 – Casey’s perfect world scenario for training collegiate athletes60:00 – Casey’s top books worth checking outLinks and stuff:·     Casey Metoyer Instagram: @teammetoyer·     Casey Metoyer Twitter: @MetoyerCasey·     James Cerbie: @jamescerbie·     TRAIN: https://train.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/·     Legacy·     Extreme Ownership·     The Heart and the Fist·     The Obstacle is the Way·     Ego is the Enemy·     Can’t Hurt MePLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Casey Metoyer, assistant athletic performance coach at UCLA, joins the show today to talk about collegiate strength and conditioning, velocity-based training, and load monitoring. As someone who lives in the private world, it’s always great getting to jam with coaches like Casey, who bring such valuable insight with regards to career choices (collegiate vs. private) and science-backed training/coaching practices.We go pretty deep on both velocity-based training and load monitoring and hear how Casey and the UCLA strength staff are implementing these tools to improve their practice, get their athletes better results, and keep them healthy. For example, we talk about using question mark sets vs. strict set prescriptions, how to modify VBT for different types of athletes, how to calculate load, and where they currently have cut-offs in place for acute to chronic load monitoring.Overall, I can’t think of a better way to spend an hour. Enjoy!Episode Highlights:5:00 – The strength coach journey10:00 – Private vs. collegiate strength and conditioning20:00 – What tech Casey has been testing at UCLA25:00 – Velocity based training (VBT)32:00 – Different types of athletes and VBT individual velocity profiles39:00 – Load monitoring 44:00 – Acute to chronic load 48:00 – Casey’s perfect world scenario for training collegiate athletes60:00 – Casey’s top books worth checking outLinks and stuff:·     Casey Metoyer Instagram: @teammetoyer·     Casey Metoyer Twitter: @MetoyerCasey·     James Cerbie: @jamescerbie·     TRAIN: <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com/</a>·     Silverback: <a href="https://www.silverbacktrainingproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com/</a>·     Rebel Performance: <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a>·     <a href="https://amzn.to/2On0510" rel="noopener noreferrer nofollow" target="_blank">Legacy</a>·     <a href="https://amzn.to/2XRLL3H" rel="noopener noreferrer nofollow" target="_blank">Extreme Ownership</a>·     <a href="https://amzn.to/2OpQsih" rel="noopener noreferrer nofollow" target="_blank">The Heart and the Fist</a>·     <a href="https://amzn.to/33t3yzL" rel="noopener noreferrer nofollow" target="_blank">The Obstacle is the Way</a>·     <a href="https://amzn.to/35BEO9J" rel="noopener noreferrer nofollow" target="_blank">Ego is the Enemy</a>·     <a href="https://amzn.to/2OrpAP3" rel="noopener noreferrer nofollow" target="_blank">Can’t Hurt Me</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 7:  Casey Metoyer

Dean Guedo

Dean Guedo, Canadian Sensation, joins the show today to talk about football, powerlifting, and his transition from old school training practices that left him feeling like shit, to new school training that allows him to perform at a high level and feel good at the same time.Dean’s initial love for training stems from his competitive football playing days, but after a slew of injuries, he transitioned to a career in powerlifting.  Following another slew of injuries in powerlifting, Dean went back to the drawing board and sought out ways to first fix himself, which gradually led to him helping others do the same.We discuss how to merge old school Dumb &amp; Strong lifting sessions with a more new-school emphasis on movement selection and quality.  Essentially, we talk about how to get stupid strong, jacked and powerful while still feeling good. Granted, we do admit there’s something to feeling like a badass when you train and so even if it’s not perfect, make sure to get your athletes that effect.  For example, if a bigger bench and swole arms make them more confident come game day, then have it.  You don’t want a bunch of marshmallows getting run over left and right.We then hit on the moment that Dean realized how little he knew, and how this led him to an entirely new world of education. In particular, we discuss the light bulb that went off for both of us when we were first exposed to PRI and layout how to take models from the best in the industry and apply them to your practice while disregarding the rest.Lastly, we discuss the importance of cueing and understanding what you are trying to get out of an exercise.  In other words, if you know how to coach and cue exercises well, then you can make training the intervention.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:00 – Dean’s Background9:30 – The never-ending pursuit of training11:15 – The transition from ignorant and dumb weight sessions to focused movement quality training and how to keep it fun20:00 – The badass psychological factor in sports, and turning off the switch30:30 – Specifics on Dean’s journey after powerlifting to fix himself40:00 – Taking what you need from others in the industry and remaining yourself47:45 – Dean’s programming for clients and interventions for injury prevention1:10:35 – Dean’s ResourcesLinks and stuff:•	Dean Guedo: @guedo.power•	James Cerbie:  @jamescerbie•	TRAIN:  https://train.rebel-performance.com•	Silverback:  https://www.silverbacktrainingproject.com•	Why Zebras Don’t Get Ulcers: https://amzn.to/2T8HGIo•	Pat Davidson’s Rethinking the Big Patterns:  https://drpatdavidson.com/•	Ben House:  https://broresearch.com/•	Journey to Ixtlan:  https://amzn.to/2R0ZkeqPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Dean Guedo, Canadian Sensation, joins the show today to talk about football, powerlifting, and his transition from old school training practices that left him feeling like shit, to new school training that allows him to perform at a high level and feel good at the same time.Dean’s initial love for training stems from his competitive football playing days, but after a slew of injuries, he transitioned to a career in powerlifting.  Following another slew of injuries in powerlifting, Dean went back to the drawing board and sought out ways to first fix himself, which gradually led to him helping others do the same.We discuss how to merge old school Dumb &amp; Strong lifting sessions with a more new-school emphasis on movement selection and quality.  Essentially, we talk about how to get stupid strong, jacked and powerful while still feeling good. Granted, we do admit there’s something to feeling like a badass when you train and so even if it’s not perfect, make sure to get your athletes that effect.  For example, if a bigger bench and swole arms make them more confident come game day, then have it. You don’t want a bunch of marshmallows getting run over left and right.We then hit on the moment that Dean realized how little he knew, and how this led him to an entirely new world of education. In particular, we discuss the light bulb that went off for both of us when we were first exposed to PRI and layout how to take models from the best in the industry and apply them to your practice while disregarding the rest.Lastly, we discuss the importance of cueing and understanding what you are trying to get out of an exercise.  In other words, if you know how to coach and cue exercises well, then you can make training the intervention.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:00 – Dean’s Background9:30 – The never-ending pursuit of training11:15 – The transition from ignorant and dumb weight sessions to focused movement quality training and how to keep it fun20:00 – The badass psychological factor in sports, and turning off the switch30:30 – Specifics on Dean’s journey after powerlifting to fix himself40:00 – Taking what you need from others in the industry and remaining yourself47:45 – Dean’s programming for clients and interventions for injury prevention1:10:35 – Dean’s ResourcesLinks and stuff:•	Dean Guedo: @guedo.power•	James Cerbie:  @jamescerbie•	TRAIN:  <a href="https://train.rebel-performance.com" rel="nofollow" target="_blank">https://train.rebel-performance.com</a>•	Silverback:  <a href="https://www.silverbacktrainingproject.com" rel="nofollow" target="_blank">https://www.silverbacktrainingproject.com</a>•	Why Zebras Don’t Get Ulcers: <a href="https://amzn.to/2T8HGIo" rel="nofollow" target="_blank">https://amzn.to/2T8HGIo</a>•	Pat Davidson’s Rethinking the Big Patterns:  <a href="https://drpatdavidson.com/" rel="noopener noreferrer nofollow" target="_blank">https://drpatdavidson.com/</a>•	Ben House:  <a href="https://broresearch.com/" rel="noopener noreferrer nofollow" target="_blank">https://broresearch.com/</a>•	Journey to Ixtlan:  <a href="https://amzn.to/2R0Zkeq" rel="nofollow" target="_blank">https://amzn.to/2R0Zkeq</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 12: Dean Guedo

Mike Reinold

Mike Reinold, physical therapist aficionado, joins the show today to talk about systems, principle-based training, how to execute a Performance Physical Therapy model, his approach of Restore-Optimize-Enhance, and breaking down how to progress a specific movement with regard to mobility, control, and load.Mike appropriately sums up his unique 20-year career into 3 stages: restoring injured athletes, optimizing healthy athletes, and working with gen pop clients. Mike is President and Co-Founder of Champion PT and Performance out of Waltham, MA. With experience spread across physical therapy, athletic training, strength training, professional baseball, and gen pop clients, Mike has an extremely unique perspective in the field and has the ability to integrate aspects of various disciplines to help both injured and healthy individuals.Mike and I kick things off talking about bridging the gap between physical therapy and sports performance. Mike discusses the fact that many collegiate organizations and even professional organizations do not facilitate collaboration between the rehabilitation and sports performance training departments. Specifically, Mike indicates that the majority of PTs focus on getting the athlete to where they were prior to an injury, which is probably a crappy place to be. PTs/Strength Coaches need to focus on getting them healthy and then continuing to optimize their movement and performance.Mike then discusses how they accomplish this at Champion PT and Performance. His model begins by identifying what is “broken” and what is suboptimal. Most often there is no major injury to the client’s chief complaint, and it is commonly an arbitrary issue like shoulder pain. This leads to identifying suboptimal areas, and when the client is ready to go under load, Mike moves them to the gym and communicates with the strength coaches about what needs work. The strength coaches will then build off Mike’s recommendations and take the client through their own assessment, which may lead back to physical therapy if necessary.We then dive into the systems that Champion has built for their thought processes. This includes patient assessment, programming, treatment plans, and techniques. Mike specifies that these are mostly philosophies and can be compared to recipes. Each coach and therapist at Champion uses these recipes but changes the ingredients based on the person in front of them. These systems are now available through the Champion Performance Specialist Certification.From there Mike walks us through his system for shoulder health and discusses the relationship between mobility, control, and load. Mobility has many misconceptions in the industry, but this may involve manual therapy or various other techniques for Mike. Next is control, which is turning on and controlling muscles. This may include isolated strengthening and dynamic stability. From there they move on to loading, which is programmed strength training.Lastly, we dive more into testing mobility, establishing a red and green zone for a joint, and how to increase the green zone and utilize more exercises in the weight room. Mike refers to the Corrective Exercise Bell Curve. 20% of the time you’ll nail it, 20% of the time you’ll make it worse, and the middle 60% of the time you’ll get transient results.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:15 – Mike’s Background7:30 – Blending performance and physical therapy12:15 – The Champion PT model19:00 – Champion’s systemized thought processes22:00 – Champion Performance Specialist26:30 – The importance of mentorship30:00 – Mike’s shoulder recipe40:30 - Mobility and the Corrective Exercise Bell Curve48:30 - Mike’s Recommended ResourcesLinks and stuff:Mike Reinold: www.mikereinold.comMike Reinold: @mikereinoldChampion PT and Performance: https://championptandperformance.comChampion Performance Specialist: https://mikereinold.com/performance-therapy-and-training-specialist/James Cerbie: @jamescerbieTRAIN: https://train.rebel-performance.comSilverback: https://www.silverbacktrainingproject.comTo Sell is Human: https://amzn.to/2tMPLrNThe Acute:Chronic Workload Ratio by Tim GabbettPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Mike Reinold, physical therapist aficionado, joins the show today to talk about systems, principle-based training, how to execute a Performance Physical Therapy model, his approach of Restore-Optimize-Enhance, and breaking down how to progress a specific movement with regard to mobility, control, and load.Mike appropriately sums up his unique 20-year career into 3 stages: restoring injured athletes, optimizing healthy athletes, and working with gen pop clients. Mike is President and Co-Founder of Champion PT and Performance out of Waltham, MA. With experience spread across physical therapy, athletic training, strength training, professional baseball, and gen pop clients, Mike has an extremely unique perspective in the field and has the ability to integrate aspects of various disciplines to help both injured and healthy individuals.Mike and I kick things off talking about bridging the gap between physical therapy and sports performance. Mike discusses the fact that many collegiate organizations and even professional organizations do not facilitate collaboration between the rehabilitation and sports performance training departments. Specifically, Mike indicates that the majority of PTs focus on getting the athlete to where they were prior to an injury, which is probably a crappy place to be. PTs/Strength Coaches need to focus on getting them healthy and then continuing to optimize their movement and performance.Mike then discusses how they accomplish this at Champion PT and Performance. His model begins by identifying what is “broken” and what is suboptimal. Most often there is no major injury to the client’s chief complaint, and it is commonly an arbitrary issue like shoulder pain. This leads to identifying suboptimal areas, and when the client is ready to go under load, Mike moves them to the gym and communicates with the strength coaches about what needs work. The strength coaches will then build off Mike’s recommendations and take the client through their own assessment, which may lead back to physical therapy if necessary.We then dive into the systems that Champion has built for their thought processes. This includes patient assessment, programming, treatment plans, and techniques. Mike specifies that these are mostly philosophies and can be compared to recipes. Each coach and therapist at Champion uses these recipes but changes the ingredients based on the person in front of them. These systems are now available through the <a href="https://mikereinold.com/performance-therapy-and-training-specialist/" rel="noopener noreferrer nofollow" target="_blank">Champion Performance Specialist Certification</a>.From there Mike walks us through his system for shoulder health and discusses the relationship between mobility, control, and load. Mobility has many misconceptions in the industry, but this may involve manual therapy or various other techniques for Mike. Next is control, which is turning on and controlling muscles. This may include isolated strengthening and dynamic stability. From there they move on to loading, which is programmed strength training.Lastly, we dive more into testing mobility, establishing a red and green zone for a joint, and how to increase the green zone and utilize more exercises in the weight room. Mike refers to the Corrective Exercise Bell Curve. 20% of the time you’ll nail it, 20% of the time you’ll make it worse, and the middle 60% of the time you’ll get transient results.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:15 – Mike’s Background7:30 – Blending performance and physical therapy12:15 – The Champion PT model19:00 – Champion’s systemized thought processes22:00 – Champion Performance Specialist26:30 – The importance of mentorship30:00 – Mike’s shoulder recipe40:30 - Mobility and the Corrective Exercise Bell Curve48:30 - Mike’s Recommended ResourcesLinks and stuff:<ul><li>Mike Reinold: <a href="https://mikereinold.com/" rel="noopener noreferrer nofollow" target="_blank">www.mikereinold.com</a></li><li>Mike Reinold: @mikereinold</li><li>Champion PT and Performance: <a href="https://championptandperformance.com" rel="noopener noreferrer nofollow" target="_blank">https://championptandperformance.com</a></li><li>Champion Performance Specialist: <a href="https://mikereinold.com/performance-therapy-and-training-specialist/" rel="noopener noreferrer nofollow" target="_blank">https://mikereinold.com/performance-therapy-and-training-specialist/</a></li><li>James Cerbie: @jamescerbie</li><li>TRAIN: <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com</a></li><li>Silverback: <a href="https://www.silverbacktrainingproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com</a></li><li>To Sell is Human: <a href="https://amzn.to/2tMPLrN" rel="nofollow" target="_blank">https://amzn.to/2tMPLrN</a></li><li>The Acute:Chronic Workload Ratio by Tim Gabbett</li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 15: Mike Reinold

Steve Tripp

Steve Tripp, owner of The Top Strength Project in Providence, Rhode Island, and all-around superhuman strength athlete joins the show today to talk all things strength training. Steve brings TONS of under the bar experience and coaching hours to the table, and we have a lot of fun jamming on training methodologies, accessory work, training your weaknesses, and the need to fall in love with the process. We also poke fun at people who break a sweat when peeling an orange. Hopefully, this isn’t you.Besides actionable, nuts and bolts training advice, Steve and I also dive into mindset and how important it is to not let your ego get in your way. In particular, if you are a big fish in a small pond, then it’s time for a change. If you are the strongest person in the room, or the smartest person in the room, then you are in the wrong room.Top to bottom, this is a fantastic talk, and you will walk away as a better athlete, coach, and human after listening to it.Episode Highlights:4:00 – Steve’s entry into competitive strength sports7:25 – The Top Strength Project 10:00 – Appreciating the overlap in different strength sports12:00 – Training at HIGH volumes17:00 – Books smarts and under the bar experience22:30 – What does training look like for Steve Tripp 27:30 – Training your weaknesses32:00 – Accessory work, strength biases, and size biases 36:00 – Steve’s go-to accessory moves to bring up the big 446:00 – Using strength standards to objectively determine your weak points51:30 – RPE scales56:00 – To get optimal results it’s 100% everythingLinks and stuff:·     Steve Tripp: @strippcam·     The Top Strength Project: https://www.thetopstrengthproject.com/·     The Top Strength Project: @thetopstrengthproject·     James Cerbie: @jamescerbie·     TRAIN: https://shop.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/·     Matt Wenning: https://www.wenningstrength.com/·     Brandon Allen: @brandon_allen88·     PRI: https://www.posturalrestoration.com/·     Stan Efferding: https://stanefferding.com/PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Steve Tripp, owner of The Top Strength Project in Providence, Rhode Island, and all-around superhuman strength athlete joins the show today to talk all things strength training. Steve brings TONS of under the bar experience and coaching hours to the table, and we have a lot of fun jamming on training methodologies, accessory work, training your weaknesses, and the need to fall in love with the process. We also poke fun at people who break a sweat when peeling an orange. Hopefully, this isn’t you.Besides actionable, nuts and bolts training advice, Steve and I also dive into mindset and how important it is to not let your ego get in your way. In particular, if you are a big fish in a small pond, then it’s time for a change. If you are the strongest person in the room, or the smartest person in the room, then you are in the wrong room.Top to bottom, this is a fantastic talk, and you will walk away as a better athlete, coach, and human after listening to it.Episode Highlights:4:00 – Steve’s entry into competitive strength sports7:25 – The Top Strength Project 10:00 – Appreciating the overlap in different strength sports12:00 – Training at HIGH volumes17:00 – Books smarts and under the bar experience22:30 – What does training look like for Steve Tripp 27:30 – Training your weaknesses32:00 – Accessory work, strength biases, and size biases 36:00 – Steve’s go-to accessory moves to bring up the big 446:00 – Using strength standards to objectively determine your weak points51:30 – RPE scales56:00 – To get optimal results it’s 100% everythingLinks and stuff:·     Steve Tripp: @strippcam·     The Top Strength Project: <a href="https://www.thetopstrengthproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.thetopstrengthproject.com/</a>·     The Top Strength Project: @thetopstrengthproject·     James Cerbie: @jamescerbie·     TRAIN: <a href="https://shop.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://shop.rebel-performance.com/</a>·     Silverback: <a href="https://www.silverbacktrainingproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com/</a>·     Rebel Performance: <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a>·     Matt Wenning: <a href="https://www.wenningstrength.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.wenningstrength.com/</a>·     Brandon Allen: @brandon_allen88·     PRI: <a href="https://www.posturalrestoration.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.posturalrestoration.com/</a>·     Stan Efferding: <a href="https://stanefferding.com/" rel="noopener noreferrer nofollow" target="_blank">https://stanefferding.com/</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 6:  Steve Tripp

Joe Geletko

Joe Geletko, collegiate athletics extraordinaire, joins the show today to talk about strategies and models for developing collegiate athletes, acceleration and energy system development, culture, and relationship management in collegiate athletics. Joe is a Strength &amp; Conditioning coach at UCLA, where he oversees women’s soccer, beach volleyball, and track &amp; field. Joe played 4 years of soccer at Azusa Pacific University and found the S&amp;C field through internships and an outstanding culture in the Azusa Pacific weight room. Joe obtained an internship at UCLA directly out of college, which led to his current role, where he’s been for 5 years.We dive in discussing the pivotal role collegiate S&amp;C coaches play during an exciting life transition phase for 17-22 year old kids. S&amp;C coaches are put in a unique position to form meaningful relationships with their athletes and serve as a mentor of sorts as they grow up and mature over 4 years.  We then hit on the unique challenges that collegiate athletics presents, and how to maximize your efficiency when training entire teams. In particular, we discuss Joe’s systems of training, how to balance the bigger picture with individual athlete needs, and the 4 qualities Joe prioritizes for his athletes: acceleration capabilities, aerobic capacity, movement quality, and maximal strength.Towards the end of the episode, we discuss measuring total training load and WHY this matters for both winning soccer matches and athletic development.Lastly, we discuss the culture of various sports and the stigma of data science and strength &amp; conditioning in those realms.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:30 – Joe’s Background9:00 – UCLA’s coaching structure and Joe’s decision to join the program16:20 – Joe’s systems and training structure for athletes21:30 – Acceleration/Deceleration and training load data33:00 – Seasonal training changes38:00 – Joe’s conditioning protocols46:20 – Key Performance Indicators (KPIs) and what is driving adaptation56:00 – Joe’s recommended resourcesLinks and stuff:•         Joe Geletko: jgeletko@athletics.ucla.edu•         James Cerbie: @jamescerbie•         TRAIN: https://train.rebel-performance.com•         Silverback: https://www.silverbacktrainingproject.com•         Multi-Mechanical Models: https://bit.ly/2QCOPhb•         Range: https://amzn.to/36emrsd•         A Short History of Nearly Everything: https://amzn.to/37z4i8z•         Speed Strength: https://amzn.to/2QIdDULPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Joe Geletko, collegiate athletics extraordinaire, joins the show today to talk about strategies and models for developing collegiate athletes, acceleration and energy system development, culture, and relationship management in collegiate athletics. Joe is a Strength &amp; Conditioning coach at UCLA, where he oversees women’s soccer, beach volleyball, and track &amp; field. Joe played 4 years of soccer at Azusa Pacific University and found the S&amp;C field through internships and an outstanding culture in the Azusa Pacific weight room. Joe obtained an internship at UCLA directly out of college, which led to his current role, where he’s been for 5 years.We dive in discussing the pivotal role collegiate S&amp;C coaches play during an exciting life transition phase for 17-22 year old kids. S&amp;C coaches are put in a unique position to form meaningful relationships with their athletes and serve as a mentor of sorts as they grow up and mature over 4 years.  We then hit on the unique challenges that collegiate athletics presents, and how to maximize your efficiency when training entire teams. In particular, we discuss Joe’s systems of training, how to balance the bigger picture with individual athlete needs, and the 4 qualities Joe prioritizes for his athletes: acceleration capabilities, aerobic capacity, movement quality, and maximal strength.Towards the end of the episode, we discuss measuring total training load and WHY this matters for both winning soccer matches and athletic development.Lastly, we discuss the culture of various sports and the stigma of data science and strength &amp; conditioning in those realms.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:30 – Joe’s Background9:00 – UCLA’s coaching structure and Joe’s decision to join the program16:20 – Joe’s systems and training structure for athletes21:30 – Acceleration/Deceleration and training load data33:00 – Seasonal training changes38:00 – Joe’s conditioning protocols46:20 – Key Performance Indicators (KPIs) and what is driving adaptation56:00 – Joe’s recommended resourcesLinks and stuff:•         Joe Geletko: jgeletko@athletics.ucla.edu•         James Cerbie: @jamescerbie•         TRAIN: <a href="https://train.rebel-performance.com" rel="nofollow" target="_blank">https://train.rebel-performance.com</a>•         Silverback: <a href="https://www.silverbacktrainingproject.com" rel="nofollow" target="_blank">https://www.silverbacktrainingproject.com</a>•         Multi-Mechanical Models: <a href="https://bit.ly/2QCOPhb" rel="nofollow" target="_blank">https://bit.ly/2QCOPhb</a>•         Range: <a href="https://amzn.to/36emrsd" rel="nofollow" target="_blank">https://amzn.to/36emrsd</a>•         A Short History of Nearly Everything: <a href="https://amzn.to/37z4i8z" rel="nofollow" target="_blank">https://amzn.to/37z4i8z</a>•         Speed Strength: <a href="https://amzn.to/2QIdDUL" rel="nofollow" target="_blank">https://amzn.to/2QIdDUL</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 11: Joe Geletko

Mark Fisher

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

Mark Fisher, Super Human Unicorn, joins the show today to talk about all things life and business, including marketing, sales, learning, processing information, and time management.Mark Fisher is an in-demand international speaker, consultant, and entrepreneur. His core expertise is helping business owners achieve financial success and personal freedom through community building, leadership development, and creating healthy organizational cultures. He's also excellent at playing with puppies.Mark and his “non-sexual life partner” Michael created Business for Unicorns in 2016 and have since worked with clients like Sony Music,  Sylvan Learning, Novus Surgical, and the ACLU, as well as many of the leading fitness studios across the US and UK. They are also proud alumni speakers of TEDx Broadway.In addition to their consulting and teaching through Business for Unicorns, Mark and Michael also co-founded Mark Fisher Fitness, one of the most successful gyms in the history of the fitness industry. MFF has two physical locations in Manhattan and was recognized as #312 on the 2015 Inc. 500 fastest growing companies in America, as well as one of Men's Health's "Top 20 Gyms in America."We kick things off talking about finding your niche and identifying the people you ultimately want to help. Many people mistakenly try to cast a wide net and never end up helping the people they originally intended. Mark believes his target audience came about organically, but he certainly attributes the large amount of reading he has done to finding his way. Specifically, the “conscious capitalist” business model drove Mark to believe he can run a business, help people, and still honor his personal values.We then move on to discuss the consumption and application of information, focusing on reading. While a brute force, quantity oriented approach to reading is certainly effective, it’s important to strategize about your pursuit. There comes a time when it’s appropriate to just sit and read, but there’s also a time that it’s important to pause, reflect, and strategize about how you will put this information into action. Mark splits these categories into books that teach him to think better, and books that are oriented at a specific upcoming task. These strategies certainly vary from person to person and are context-specific.Next, we jam on time management and specifically Mark’s Time Ninja Course that is available at Business for Unicorns. Time management has a big influence on his MFF clients and contains 2 functions: the planning function, and the execution function. These can be broken down into smaller skills, but when it comes down to it we all have the same amount of hours in one day.Mark then discusses the two categories of issues that he sees in his coaching business. Clients are most commonly lacking in marketing or their product just isn’t that good. However, we discuss the fact that if you absolutely kill it in marketing, you can get away with a bad product and vice versa. For most of those listening to this podcast, we discuss the uneasy truth that your training knowledge is probably what matters the least. We want to focus on big rocks, and at some point your training is “good enough” and other things will require your attention.This leads us into a discussion on what makes a person successful, and most importantly defining success on your own terms. We want to focus on the things that ultimately matter to us, and success is going to vary widely from person to person. If you live your entire life trying to fulfill someone else’s definition of success, you’ll never be successful (or happy for that matter).Lastly, we hit on selling. This is a sticking point for a lot of people and Mark shares his approach to this issue. If you don’t believe what your selling is worth the price, you’re going to have a hard time selling it. The most natural way to kill it in sales is to genuinely believe in your product and practice, practice, practice.Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:15 – Mark’s Background10:45 – Finding your niche and putting your personality into your business17:00 – Consumption and Application of Information33:00 – Time Management41:00 – The two big rocks for a fitness business47:00 – Running a business and finding the right path for ou52:00 – The important variables in success58:15 - Successful sales1:04:00 - Mark’s recommended resources Links and stuff:<ul><li>All Things Mark Fisher: <a href="https://www.markfisherhumanbeing.com/" rel="nofollow" target="_blank">https://www.markfisherhumanbeing.com</a>/</li><li>Business for Unicorns: <a href="https://www.businessforunicorns.com/" rel="nofollow" target="_blank">https://www.businessforunicorns.com/</a></li><li>Mark Fisher Fitness: <a href="https://markfisherfitness.com/" rel="nofollow" target="_blank">https://markfisherfitness.com/</a></li><li>Mark Fisher Instagram: @markfisherhumanbeing</li><li>James Cerbie:  @jamescerbie</li><li>TRAIN:  <a href="https://train.rebel-performance.com" rel="nofollow" target="_blank">https://train.rebel-performance.com</a></li><li>Silverback: <a href="https://www.silverbacktrainingproject.com" rel="nofollow" target="_blank">https://www.silverbacktrainingproject.com</a></li><li>Become a Learning Machine: <a href="https://www.businessforunicorns.com/personal-productivity/become-a-learning-machine/" rel="nofollow" target="_blank">https://www.businessforunicorns.com/personal-productivity/become-a-learning-machine/</a></li><li>Change Maker: <a href="https://amzn.to/2S3OMeT" rel="nofollow" target="_blank">https://amzn.to/2S3OMeT</a></li><li>The E Myth: <a href="https://amzn.to/2U9L8Ty" rel="nofollow" target="_blank">https://amzn.to/2U9L8Ty</a></li><li>Zingerman’s Deli: <a href="https://www.zingermansdeli.com/" rel="nofollow" target="_blank">https://www.zingermansdeli.com/</a></li><li>Charlie Munger Books (end of this blog post): <a href="https://bit.ly/2uOenQY" rel="nofollow" target="_blank">https://bit.ly/2uOenQY</a></li><li>How To Get Rich, Naval Ravikant: <a href="https://apple.co/37JjMrd" rel="nofollow" target="_blank">https://apple.co/37JjMrd</a></li></ul>

RPR Episode 16: Mark Fisher

Dr. Mike T. Nelson, heavy metal concert connoisseur, joins the show today to talk about metabolic flexibility, physiologic flexibility, metcons, mitochondria, aerobic capacity and much more. Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s also an adjunct professor and a member of the American College of Sports Medicine.As a self-proclaimed fellow nerd, it was great having Dr. Mike T. Nelson on the show to take a look under the hood on all thing’s performance physiology. That is after we talked about how he was always picked last during recess.We start off diving into metabolic flexibility and touch on the big principles regarding utilizing carbs vs. fat for energy. From there we transition to a newer topic Dr. Mike T has been spending time with, which is the concept of physiologic flexibility and that sends us down some fun rabbit holes talking about insults, reserve capacity and adjustment rates. We also spend a fair amount of time talking about aerobic energy system development and break down where we think metcons fit into that scheme. Lastly, we turn our attention to the NIRS (near infrared spectroscopy) and give our two cents on how we see it being used right now.Enjoy the episode and subscribe if you learned a thing or two. Episode Highlights:1:30 – Dr. Mike T Nelson’s background8:35 – All things metabolic flexibility24:30 – Physiologic flexibility30:00 – Bioenergetic reserve capacity and dealing with insults35:00 – Kinetics and the importance of adjustment rates41:00 – What role do metcons play in aerobic development?46:00 – The NIRS and oxygen talk60:00 – Better understanding mechanismsLinks and stuff:·     Dr. Mike T. Nelson: https://miketnelson.com/·     Dr. Mike T. Nelson: @drmiketnelson·     Flex Diet Certification: https://edu.flexdiet.com/·     Carrick Course for Human Performance: https://carrickinstitute.com/programs/human-performance-program/·     James Cerbie: @jamescerbie·     TRAIN: https://train.rebel-performance.com/·     Silverback: https://www.silverbacktrainingproject.com/·     Rebel Performance: https://www.rebel-performance.com/PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Dr. Mike T. Nelson, heavy metal concert connoisseur, joins the show today to talk about metabolic flexibility, physiologic flexibility, metcons, mitochondria, aerobic capacity and much more. Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s also an adjunct professor and a member of the American College of Sports Medicine.As a self-proclaimed fellow nerd, it was great having Dr. Mike T. Nelson on the show to take a look under the hood on all thing’s performance physiology. That is after we talked about how he was always picked last during recess.We start off diving into metabolic flexibility and touch on the big principles regarding utilizing carbs vs. fat for energy. From there we transition to a newer topic Dr. Mike T has been spending time with, which is the concept of physiologic flexibility and that sends us down some fun rabbit holes talking about insults, reserve capacity and adjustment rates. We also spend a fair amount of time talking about aerobic energy system development and break down where we think metcons fit into that scheme. Lastly, we turn our attention to the NIRS (near infrared spectroscopy) and give our two cents on how we see it being used right now.Enjoy the episode and subscribe if you learned a thing or two. Episode Highlights:1:30 – Dr. Mike T Nelson’s background8:35 – All things metabolic flexibility24:30 – Physiologic flexibility30:00 – Bioenergetic reserve capacity and dealing with insults35:00 – Kinetics and the importance of adjustment rates41:00 – What role do metcons play in aerobic development?46:00 – The NIRS and oxygen talk60:00 – Better understanding mechanismsLinks and stuff:·     Dr. Mike T. Nelson: <a href="https://miketnelson.com/" rel="noopener noreferrer nofollow" target="_blank">https://miketnelson.com/</a>·     Dr. Mike T. Nelson: @drmiketnelson·     Flex Diet Certification: <a href="https://edu.flexdiet.com/" rel="noopener noreferrer nofollow" target="_blank">https://edu.flexdiet.com/</a>·     Carrick Course for Human Performance: <a href="https://carrickinstitute.com/programs/human-performance-program/" rel="noopener noreferrer nofollow" target="_blank">https://carrickinstitute.com/programs/human-performance-program/</a>·     James Cerbie: @jamescerbie·     TRAIN: <a href="https://train.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://train.rebel-performance.com/</a>·     Silverback: <a href="https://www.silverbacktrainingproject.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com/</a>·     Rebel Performance: <a href="https://www.rebel-performance.com/" rel="noopener noreferrer nofollow" target="_blank">https://www.rebel-performance.com/</a>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 9:  Dr. Mike T Nelson

Kassem Hanson

On the show this week we welcome Kassem Hanson from N1 Training to talk about how he got started in the science of human performance, his paradigm shifts over the last several years, acquiring knowledge and problem solving, and of course training for hypertrophy. We get started with talking about Kassem’s background and how he got to where he is today. Like most of us, he started off as a teenager wanting to get bigger and stronger for sports and began to love the training and preparation aspect more so than the sports he was training for. He fell into the role of a personal trainer to supplement his income when he was in college and quickly realized how rewarding it was to share his knowledge and help other people. Kassem has a philosophy of using problem solving as his guide for education and what direction he needs to go into as opposed to learning just for the sake of learning. He emphasizes the importance of finding what is useful when you learn from particular systems and applying it to your specific clientele by finding what resonates with them. With his team, Kassem is always finding ways to get more out of what they already know and avoid seeking new information just to get another 3 letter acronym next to their names.We then talk about what led to the paradigm shifts that Kassem has experienced over the past 5-8 years. In 2012 Kassem started working with the late Charles Poliquin in an online training module, which allowed him to start tracking data on a wide range of people throughout a 6 month program. After 7 rounds of this, he was discovering that there were different adaptations to the training he was implementing, highlighting the relationship between biomechanics and physiology. Around that time he was introduced to RTS (Resistance Training Specialists) and began to start thinking about being more specific and to start qualifying what was happening within a training session. Now he was able to look at the person in front of him, decide what they needed, and then prescribe the training, nutrition, and recovery protocols that were specific to that individual for the best possible results. With this model, Kassem notes how the outcome became predictable and he could connect the dots for each person more effectively. Next we get into the process Kassem initially used for data collection for the clients in those 6 month programs. He started with lifestyle based questions ranging from sleep to digestion to subjective feedback on the actual training sessions, and his words, it was a lot. But he was starting to recognize trends and began to plot the data points. Now he could make decisions based on the data in front of him as opposed to just looking at what the research says. We then dive into how Kassem structures training sessions and how he developed his model. When looking at a singular training session, the first thing he addresses is what type of stimulus he is trying to accomplish. He then looks at the split or how he needs to organize frequency, volume, and exercise selection to target that stimulus. Kassem points out that how he structures these training variables is critical in not only managing stressors within a certain block of training, but to also potentiate future phases. To illustrate this, Kassem talks about changing the mechanical demand of an exercise in order to change the physiological demand and how these subtle differences can determine how you plan to dictate training outcomes. When discussing stimulus to fatigue ratios for certain exercises, Kassem is most concerned with what exactly he wants that stimulus to be. In his mind, being specific with your stimulus - from what tissues you are trying to target to the physiological adaptation - will determine exercise selection or how you manipulate certain exercises to fit in with the larger picture of a training program.  We then go into how Kassem categorizes stimuli and qualifies exercises in order to get specific outcomes. At N1, they start with looking at anatomy and biomechanics and understanding the differences between a lengthened muscle and shortened muscle in order to make adjustments to exercises to target specific tissues. In Kassem’s model, by understanding what is happening mechanically, you can begin to understand what is happening physiologically. While he advises that coaches do continue to dig deeper into the research side of training, he believes that a greater understanding of these foundational concepts will allow you to look at that research with a more keen eye to extrapolate the information and apply it in the manner most appropriate for you. Kassem’s big take home message here is that programming is about problem solving and achieving a specific stimulus for the individual, not over relying on research or using arbitrary exercises. 2:38 -  Kassem’s background6:44 -  Transitioning from athlete to coach9:43 -  How Kassem chooses what to research18:42 - Paradigm Shifts in Coaching26:16 - Data Collection 31:18 - Structuring Training Sessions42:28 - Programming around Stimulus to Fatigue Ratios47:28 - How Kassem Categorizes Stimuli1:01:00 - Kassem’s recommended resourcesPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

On the show this week we welcome Kassem Hanson from N1 Training to talk about how he got started in the science of human performance, his paradigm shifts over the last several years, acquiring knowledge and problem solving, and of course training for hypertrophy. We get started with talking about Kassem’s background and how he got to where he is today. Like most of us, he started off as a teenager wanting to get bigger and stronger for sports and began to love the training and preparation aspect more so than the sports he was training for. He fell into the role of a personal trainer to supplement his income when he was in college and quickly realized how rewarding it was to share his knowledge and help other people. Kassem has a philosophy of using problem solving as his guide for education and what direction he needs to go into as opposed to learning just for the sake of learning. He emphasizes the importance of finding what is useful when you learn from particular systems and applying it to your specific clientele by finding what resonates with them. With his team, Kassem is always finding ways to get more out of what they already know and avoid seeking new information just to get another 3 letter acronym next to their names.We then talk about what led to the paradigm shifts that Kassem has experienced over the past 5-8 years. In 2012 Kassem started working with the late Charles Poliquin in an online training module, which allowed him to start tracking data on a wide range of people throughout a 6 month program. After 7 rounds of this, he was discovering that there were different adaptations to the training he was implementing, highlighting the relationship between biomechanics and physiology. Around that time he was introduced to RTS (Resistance Training Specialists) and began to start thinking about being more specific and to start qualifying what was happening within a training session. Now he was able to look at the person in front of him, decide what they needed, and then prescribe the training, nutrition, and recovery protocols that were specific to that individual for the best possible results. With this model, Kassem notes how the outcome became predictable and he could connect the dots for each person more effectively. Next we get into the process Kassem initially used for data collection for the clients in those 6 month programs. He started with lifestyle based questions ranging from sleep to digestion to subjective feedback on the actual training sessions, and his words, it was a lot. But he was starting to recognize trends and began to plot the data points. Now he could make decisions based on the data in front of him as opposed to just looking at what the research says. We then dive into how Kassem structures training sessions and how he developed his model. When looking at a singular training session, the first thing he addresses is what type of stimulus he is trying to accomplish. He then looks at the split or how he needs to organize frequency, volume, and exercise selection to target that stimulus. Kassem points out that how he structures these training variables is critical in not only managing stressors within a certain block of training, but to also potentiate future phases. To illustrate this, Kassem talks about changing the mechanical demand of an exercise in order to change the physiological demand and how these subtle differences can determine how you plan to dictate training outcomes. When discussing stimulus to fatigue ratios for certain exercises, Kassem is most concerned with what exactly he wants that stimulus to be. In his mind, being specific with your stimulus - from what tissues you are trying to target to the physiological adaptation - will determine exercise selection or how you manipulate certain exercises to fit in with the larger picture of a training program.  We then go into how Kassem categorizes stimuli and qualifies exercises in order to get specific outcomes. At N1, they start with looking at anatomy and biomechanics and understanding the differences between a lengthened muscle and shortened muscle in order to make adjustments to exercises to target specific tissues. In Kassem’s model, by understanding what is happening mechanically, you can begin to understand what is happening physiologically. While he advises that coaches do continue to dig deeper into the research side of training, he believes that a greater understanding of these foundational concepts will allow you to look at that research with a more keen eye to extrapolate the information and apply it in the manner most appropriate for you. Kassem’s big take home message here is that programming is about problem solving and achieving a specific stimulus for the individual, not over relying on research or using arbitrary exercises. 2:38 -  Kassem’s background6:44 -  Transitioning from athlete to coach9:43 -  How Kassem chooses what to research18:42 - Paradigm Shifts in Coaching26:16 - Data Collection 31:18 - Structuring Training Sessions42:28 - Programming around Stimulus to Fatigue Ratios47:28 - How Kassem Categorizes Stimuli1:01:00 - Kassem’s recommended resourcesPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 31: Kassem Hanson

James, Kyle, and Matt bring you an episode of The Dudes to discuss the 2020 Online Human Performance Summit brought to you by Rebel Performance. This totally remote event features an incredible lineup of coaches on May 7th, 8th, 9th, as well as 7-day access pass to the 20 hours of content. We also discuss fitness and obesity, resilience, RPE, auto-regulation, training to failure, and the importance of exercise selection.We dive in to discuss the details of the OHPS. The $15 event will span 3 days and is totally remote, just login to Zoom wearing whatever you want and soak in the content from an absolutely loaded lineup of coaches. Each presentation will be 45-60 minutes, followed by 30 minutes of Q&amp;A. You will also have access to the presentations for 7 days following the event. The presentations are listed below. How to Design Training Weeks and Days for Multivariate Outcomes - James Cerbie, Kyle Dobbs, Matt Domney Multi-Directional Speed from the Inside Out: Mechanics, Internal Physics, Assessment, and Training - Justin MooreSerum Testosterone: A Schizophrenic Canary in a Nuclear Wasteland - Dr. Ben HouseWhat is the Best Fuel, Fats or Carbs, for Performance and Body Composition? - Dr. Mike T NelsonProxying Stimulus Magnitude During and After Hypertrophy Workouts - Dr. Mike IsraetelIntegrating Running and Sprinting Protocols into Your Approach to Performance, Fitness, and Rehabilitation - Derek HansonVelocity Based Training and Selecting the Best Device for your Sport - Brandon SennBiomechanics vs Physics: The Pillars of Performance and Injury Risk Management - Dr. Jordan ShallowIsometrics for Lower Limb Pain, Rehabilitation and Performance - David GreyDescribing Human Movement from a Categorical and Theoretical Models Perspective - Dr. Pat DavidsonOccam’s Razor and the Development of Practical Heuristics for the Injured Athlete - Dr. Jared BoydRemote Coaching, Assessment, Treatment, and Programming - Dr. Zac CupplesLong Term Strategies for Powerlifting Success: Blending Movement and World-Class Strength - Will CrozierNext we jam on some Q&amp;A. First up is a question about the seemingly increase in the popularity of fitness and simultaneous rise of obesity. Kyle actually doesn’t necessarily agree that there is an increase in the amount of people participating in fitness, but rather an increase in visibility due to a separation of the extremes and there being a lack of a middle ground when it comes to health conscious vs sedentary individuals. Combined with a lack of education, the fact that our environment has become easier to navigate thanks to advances in technology, and our human need to conserve as much energy as possible, we have to do less than ever to survive. The Coronavirus pandemic is a perfect example of the vulnerability to disease that sedentary lifestyles bring with obese and diabetic individuals being the most at risk populations. Our ability to tolerate an insult is a product of how we live day to day in terms of sleep, nutrition, activity levels, etc and highlights even further that our health should not be taken for granted. On the bright side, we are anecdotally seeing many more people partaking in health conscious activities like going on walks with their families. It’s important to remember that “we’re the weird ones” when it comes to fitness, and that the majority of the population simply needs to move a little bit more than what they’re doing now in order to experience better long term health outcomes. When observing the “Blue Zones” and centenarian communities, there are a handful of commonalities that exist among them. High levels of activity aside, they have a higher sense of purpose, great relationships and community, and overall just tend to enjoy life.This leads us to a discussion on the fragility mindset that is around in the fitness community today. Caring about your health incessantly is not healthy. The human organism is extremely resilient and if we put too much emphasis on the minutia, we can miss the forest through the trees. We want people to instead put their focus on the big rocks and the things that truly matter in life. If you happen to catch a ray of blue light after 7pm, so be it. Next we discuss integrating autoregulation and RPE into training programs. While an extremely useful tool, it takes time and communication with your coach in order to learn how to accurately gauge effort levels. You will generally have two types of lifters - those who overperform and those who underperform, making autoregulation very subjective to the individual in question. Whether or not we choose to use RPE or RIR also largely depends on the type of client that we’re working with. General population clients, for example, likely don’t care enough to make sense of the complexities of autoregulation whereas your prototypical ‘apex athlete’ can probably use a combination tools ranging from RPE to estimated daily maxes to AMRAP sets and so forth to dial in their training intensities. Our next question is about training to failure and the implications for both hypertrophy and strength training. James and Matt both agree that failing reps is not necessary for strength or hypertrophy. Specifically in regards to strength, failing reps may beat you down psychologically while ingraining the habit of failing as opposed to being consistently successful with every lift. When deciding whether or not to train to failure, it’s important to look at the totality of your training cycle and train in a manner that will allow you to live to fight another day. Overreaching and pushing to failure has its place, but it needs to fit into the big picture of long term planning or done periodically to allow for a supercompensation effect (say, pre competition). Good training comes down to the accumulation of good training days over a long period of time and not one singular workout. Next up is the topic of general population clients and strategies for training them. The focus here is always on the clients goals while steering them towards increased variability while looking at positions and orientations that may enhance their ability to move ‘better’ while performing their specific tasks. We want to give them options without creating goals (or problems) that may or may not be relevant for what they’re actually looking for - which generally have nothing to do with performance. Training for general population clients doesn’t need to be complicated, it just needs to focus on the outcomes that they care about and not the specific exercises or systems that you might care about. Pick the exercises that allow your clients to work hard and progress over time. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:45 – 2020 Online Human Performance Summit13:30 – Fitness and obesity31:30 – Fragility34:00 – Autoregulation and RIR40:00 – Training to failure for strength vs hypertrophy47:30 - Gen pop trainingLinks and stuff:OHPS 2020: https://the.rebel-performance.com/online-human-performance-summit-2020Kyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://bit.ly/331AOPKSilverback: https://www.silverbacktrainingproject.comPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

James, Kyle, and Matt bring you an episode of The Dudes to discuss the <a href="https://the.rebel-performance.com/order-form1587063987275" rel="noopener noreferrer nofollow" target="_blank">2020 Online Human Performance Summit</a> brought to you by Rebel Performance. This totally remote event features an incredible lineup of coaches on May 7th, 8th, 9th, as well as 7-day access pass to the 20 hours of content. We also discuss fitness and obesity, resilience, RPE, auto-regulation, training to failure, and the importance of exercise selection.We dive in to discuss the details of the OHPS. The $15 event will span 3 days and is totally remote, just login to Zoom wearing whatever you want and soak in the content from an absolutely loaded lineup of coaches. Each presentation will be 45-60 minutes, followed by 30 minutes of Q&amp;A. You will also have access to the presentations for 7 days following the event. The presentations are listed below. <ul><li>How to Design Training Weeks and Days for Multivariate Outcomes - James Cerbie, Kyle Dobbs, Matt Domney </li><li>Multi-Directional Speed from the Inside Out: Mechanics, Internal Physics, Assessment, and Training - Justin Moore</li><li>Serum Testosterone: A Schizophrenic Canary in a Nuclear Wasteland - Dr. Ben House</li><li>What is the Best Fuel, Fats or Carbs, for Performance and Body Composition? - Dr. Mike T Nelson</li><li>Proxying Stimulus Magnitude During and After Hypertrophy Workouts - Dr. Mike Israetel</li><li>Integrating Running and Sprinting Protocols into Your Approach to Performance, Fitness, and Rehabilitation - Derek Hanson</li><li>Velocity Based Training and Selecting the Best Device for your Sport - Brandon Senn</li><li>Biomechanics vs Physics: The Pillars of Performance and Injury Risk Management - Dr. Jordan Shallow</li><li>Isometrics for Lower Limb Pain, Rehabilitation and Performance - David Grey</li><li>Describing Human Movement from a Categorical and Theoretical Models Perspective - Dr. Pat Davidson</li><li>Occam’s Razor and the Development of Practical Heuristics for the Injured Athlete - Dr. Jared Boyd</li><li>Remote Coaching, Assessment, Treatment, and Programming - Dr. Zac Cupples</li><li>Long Term Strategies for Powerlifting Success: Blending Movement and World-Class Strength - Will Crozier</li></ul>Next we jam on some Q&amp;A. First up is a question about the seemingly increase in the popularity of fitness and simultaneous rise of obesity. Kyle actually doesn’t necessarily agree that there is an increase in the amount of people participating in fitness, but rather an increase in visibility due to a separation of the extremes and there being a lack of a middle ground when it comes to health conscious vs sedentary individuals. Combined with a lack of education, the fact that our environment has become easier to navigate thanks to advances in technology, and our human need to conserve as much energy as possible, we have to do less than ever to survive. The Coronavirus pandemic is a perfect example of the vulnerability to disease that sedentary lifestyles bring with obese and diabetic individuals being the most at risk populations. Our ability to tolerate an insult is a product of how we live day to day in terms of sleep, nutrition, activity levels, etc and highlights even further that our health should not be taken for granted. On the bright side, we are anecdotally seeing many more people partaking in health conscious activities like going on walks with their families. It’s important to remember that “we’re the weird ones” when it comes to fitness, and that the majority of the population simply needs to move a little bit more than what they’re doing now in order to experience better long term health outcomes. When observing the “Blue Zones” and centenarian communities, there are a handful of commonalities that exist among them. High levels of activity aside, they have a higher sense of purpose, great relationships and community, and overall just tend to enjoy life.This leads us to a discussion on the fragility mindset that is around in the fitness community today. Caring about your health incessantly is not healthy. The human organism is extremely resilient and if we put too much emphasis on the minutia, we can miss the forest through the trees. We want people to instead put their focus on the big rocks and the things that truly matter in life. If you happen to catch a ray of blue light after 7pm, so be it. Next we discuss integrating autoregulation and RPE into training programs. While an extremely useful tool, it takes time and communication with your coach in order to learn how to accurately gauge effort levels. You will generally have two types of lifters - those who overperform and those who underperform, making autoregulation very subjective to the individual in question. Whether or not we choose to use RPE or RIR also largely depends on the type of client that we’re working with. General population clients, for example, likely don’t care enough to make sense of the complexities of autoregulation whereas your prototypical ‘apex athlete’ can probably use a combination tools ranging from RPE to estimated daily maxes to AMRAP sets and so forth to dial in their training intensities. Our next question is about training to failure and the implications for both hypertrophy and strength training. James and Matt both agree that failing reps is not necessary for strength or hypertrophy. Specifically in regards to strength, failing reps may beat you down psychologically while ingraining the habit of failing as opposed to being consistently successful with every lift. When deciding whether or not to train to failure, it’s important to look at the totality of your training cycle and train in a manner that will allow you to live to fight another day. Overreaching and pushing to failure has its place, but it needs to fit into the big picture of long term planning or done periodically to allow for a supercompensation effect (say, pre competition). Good training comes down to the accumulation of good training days over a long period of time and not one singular workout. Next up is the topic of general population clients and strategies for training them. The focus here is always on the clients goals while steering them towards increased variability while looking at positions and orientations that may enhance their ability to move ‘better’ while performing their specific tasks. We want to give them options without creating goals (or problems) that may or may not be relevant for what they’re actually looking for - which generally have nothing to do with performance. Training for general population clients doesn’t need to be complicated, it just needs to focus on the outcomes that they care about and not the specific exercises or systems that you might care about. Pick the exercises that allow your clients to work hard and progress over time. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:4:45 – 2020 Online Human Performance Summit13:30 – Fitness and obesity31:30 – Fragility34:00 – Autoregulation and RIR40:00 – Training to failure for strength vs hypertrophy47:30 - Gen pop trainingLinks and stuff:<ul><li>OHPS 2020: <a href="https://the.rebel-performance.com/online-human-performance-summit-2020" rel="noopener noreferrer nofollow" target="_blank">https://the.rebel-performance.com/online-human-performance-summit-2020</a></li><li>Kyle Dobbs:  @compoundperformance_</li><li>Matt Domney:  @mattdomney</li><li>James Cerbie:  @jamescerbie</li><li>TRAIN:  <a href="https://bit.ly/331AOPK" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/331AOPK</a></li><li>Silverback: <a href="https://www.silverbacktrainingproject.com" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com</a></li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 29: The Dudes - OHPS20

Mike Israetel

Dr Mike Israetel from Renaissance Periodization joins the show today to talk about his background in training, why he gravitated towards sports science, and what really grinds his gears with some of the internet gurus.We dive into Mike’s background and specifically how he became obsessed with trying to answer the why behind the process of training. Mike started lifting weights at 15 to get better at wrestling and improve his physique, but it wasn’t until he started competing in powerlifting that he became more calculated with his training, education, and line of thinking. This led to Mike’s pursuit of higher levels of knowledge and eventually earning his PhD in Sport Physiology. Mike’s dissertation for his PhD was looking into the correlates of athletic performance, or what made great athletes great and everyone else, well, everyone else. Using a sample of 90 collegiate athletes, Mike looked at maximum strength, limb ratios, body fat levels, body weight, jumping power, sprint times, and the sport coaches ranking of their performance on the field or court. What he found was almost no surprise: the best athletes are the best jumpers and sprinters and are leaner. In terms of maximal strength, the ratio of lean body mass to height was highly correlated - more muscular athletes are stronger. After obtaining his PhD, Mike became a professor where he taught exercise science and sports science nutrition. He then went on to co-found Renaissance Periodization with his business partner Nick Shaw. RP originally started as a coaching company and since has evolved to include books/continuing education material, a dieting app, and training templates.RP was essentially started out of Mike and Nick’s complete dissatisfaction for much of the information (or lack thereof) that was circling around the internet. They wanted to use science and real world experience to help people reach their goals and avoid getting ripped off or wasting their time. Mike emphasizes that hard work is a given if you want to get better, but you still need to use an intelligent approach. The level to which a client needs to be pushed in either direction depends on their specific goals. The approach used for a general population client is completely different from someone looking to compete at the highest level. While more gentle and easy going towards gen pop clients, Mike is quick to point out that he will not hesitate to give his infamous “machine talk” to anyone who claims to want to win at a high level, but is failing to take on the requisite behaviors. In his mind, if you’re a competitor you need to train to a level that will not allow you to crack when the shit hits the fan. The training to reach this level, says Mike, is about “using the appropriate amount of effort channeled through a complex system”, as opposed to relying on simple stories of just working hard and “grinding” or the opposite end of the spectrum and using complexity to avoid doing the work.From here we get a little more specific and dive into Mike’s principles of hypertrophy training. Mike summed up his principles beautifully into about 7 training elements: (1)Specificity - what do I want to train? - pick your exercises accordingly (2) Intensity and loading ranges - typically between 5 and 30 reps (3) Frequency (4) Start with the minimum effective dose of volume and slowly progress from there (5) Deload and repeat (6) Evaluate when to change exercises (7) Evaluate how to progress loads.Mike then discusses how he determines the optimal frequency for a lifter, starting with any constraints on how many days someone can train and then attempting to find the minimum effective volume someone needs to achieve an effective training stimulus by assessing soreness, any decreases in performance, and using subjective feedback. Once you find your MEV, Mike suggests that you slowly ramp up your volume until you are no longer able to maintain the same level of performance in the following training session. Frequency may be drastically different between multiple muscle groups, so it is important to assess each independently. Mike shares some insights into his personal experience and discoveries he’s made with specific muscle groups in training.We then jam on coach-athlete relationships and the importance of honest communication along with monitoring weekly data to determine what direction to take clients in their training. By using a combination of subjective and objective data, a coach can make more accurate training prescriptions while developing a trusting relationship with the client. Mike makes the point that coaches need to remember that their clients hire them because they don’t know everything and need help in learning what they might consider to be second nature. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:2:30 – Dr. Mike’s background5:00 – The WHY behind training8:45 – Determinants of athleticism15:45 – Renaissance Periodization24:45 – Willpower31:00 - Realistic expectations and how to get results37:00 - Dr. Mike’s principles of hypertrophy training47:00 - Coach-Athlete relationships58:00 - Dr. Mike’s recommended resourcesLinks and stuff:Dr. Mike Israetel: @rprdrmikeRenaissance Periodization: @rpstrengthRenaissance Periodization: https://renaissanceperiodization.com/RP Youtube: https://bit.ly/2VQVXZPKyle Dobbs:  @compoundperformance_Matt Domney:  @mattdomneyJames Cerbie:  @jamescerbieTRAIN:  https://bit.ly/331AOPKSilverback: https://www.silverbacktrainingproject.comJames Krieger: weightology.netJackson Peos: @jacksonpeosPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Dr Mike Israetel from Renaissance Periodization joins the show today to talk about his background in training, why he gravitated towards sports science, and what really grinds his gears with some of the internet gurus.We dive into Mike’s background and specifically how he became obsessed with trying to answer the why behind the process of training. Mike started lifting weights at 15 to get better at wrestling and improve his physique, but it wasn’t until he started competing in powerlifting that he became more calculated with his training, education, and line of thinking. This led to Mike’s pursuit of higher levels of knowledge and eventually earning his PhD in Sport Physiology. Mike’s dissertation for his PhD was looking into the correlates of athletic performance, or what made great athletes great and everyone else, well, everyone else. Using a sample of 90 collegiate athletes, Mike looked at maximum strength, limb ratios, body fat levels, body weight, jumping power, sprint times, and the sport coaches ranking of their performance on the field or court. What he found was almost no surprise: the best athletes are the best jumpers and sprinters and are leaner. In terms of maximal strength, the ratio of lean body mass to height was highly correlated - more muscular athletes are stronger. After obtaining his PhD, Mike became a professor where he taught exercise science and sports science nutrition. He then went on to co-found Renaissance Periodization with his business partner Nick Shaw. RP originally started as a coaching company and since has evolved to include books/continuing education material, a dieting app, and training templates.RP was essentially started out of Mike and Nick’s complete dissatisfaction for much of the information (or lack thereof) that was circling around the internet. They wanted to use science and real world experience to help people reach their goals and avoid getting ripped off or wasting their time. Mike emphasizes that hard work is a given if you want to get better, but you still need to use an intelligent approach. The level to which a client needs to be pushed in either direction depends on their specific goals. The approach used for a general population client is completely different from someone looking to compete at the highest level. While more gentle and easy going towards gen pop clients, Mike is quick to point out that he will not hesitate to give his infamous “machine talk” to anyone who claims to want to win at a high level, but is failing to take on the requisite behaviors. In his mind, if you’re a competitor you need to train to a level that will not allow you to crack when the shit hits the fan. The training to reach this level, says Mike, is about “using the appropriate amount of effort channeled through a complex system”, as opposed to relying on simple stories of just working hard and “grinding” or the opposite end of the spectrum and using complexity to avoid doing the work.From here we get a little more specific and dive into Mike’s principles of hypertrophy training. Mike summed up his principles beautifully into about 7 training elements: (1)Specificity - what do I want to train? - pick your exercises accordingly (2) Intensity and loading ranges - typically between 5 and 30 reps (3) Frequency (4) Start with the minimum effective dose of volume and slowly progress from there (5) Deload and repeat (6) Evaluate when to change exercises (7) Evaluate how to progress loads.Mike then discusses how he determines the optimal frequency for a lifter, starting with any constraints on how many days someone can train and then attempting to find the minimum effective volume someone needs to achieve an effective training stimulus by assessing soreness, any decreases in performance, and using subjective feedback. Once you find your MEV, Mike suggests that you slowly ramp up your volume until you are no longer able to maintain the same level of performance in the following training session. Frequency may be drastically different between multiple muscle groups, so it is important to assess each independently. Mike shares some insights into his personal experience and discoveries he’s made with specific muscle groups in training.We then jam on coach-athlete relationships and the importance of honest communication along with monitoring weekly data to determine what direction to take clients in their training. By using a combination of subjective and objective data, a coach can make more accurate training prescriptions while developing a trusting relationship with the client. Mike makes the point that coaches need to remember that their clients hire them because they don’t know everything and need help in learning what they might consider to be second nature. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:2:30 – Dr. Mike’s background5:00 – The WHY behind training8:45 – Determinants of athleticism15:45 – Renaissance Periodization24:45 – Willpower31:00 - Realistic expectations and how to get results37:00 - Dr. Mike’s principles of hypertrophy training47:00 - Coach-Athlete relationships58:00 - Dr. Mike’s recommended resourcesLinks and stuff:<ul><li>Dr. Mike Israetel: @rprdrmike</li><li>Renaissance Periodization: @rpstrength</li><li>Renaissance Periodization: <a href="https://renaissanceperiodization.com/" rel="noopener noreferrer nofollow" target="_blank">https://renaissanceperiodization.com/</a></li><li>RP Youtube: <a href="https://bit.ly/2VQVXZP" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/2VQVXZP</a></li><li>Kyle Dobbs:  @compoundperformance_</li><li>Matt Domney:  @mattdomney</li><li>James Cerbie:  @jamescerbie</li><li>TRAIN:  <a href="https://bit.ly/331AOPK" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/331AOPK</a></li><li>Silverback: <a href="https://www.silverbacktrainingproject.com" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com</a></li><li>James Krieger: <a href="https://weightology.net/" rel="noopener noreferrer nofollow" target="_blank">weightology.net</a></li><li>Jackson Peos: @jacksonpeos</li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 28: Dr. Mike Israetel

DJ Murakami joins the show today to talk about all things movement, the necessity of intention, and getting away from some of the dogma that exists in strength and conditioning. We start with DJ’s background and how he first fell in love with training like most of us have - he simply enjoyed it more than the sports he was training for - and has been coaching people for over 10 years. Self admittedly, he has dabbled in just about every realm of physical training - ranging from bodybuilding to olympic weightlifting to calisthenics to the movement culture and mobility driven side of the training world and everything in between. DJ currently finds himself on a quest to get jacked, continue to explore training, and stay injury free.We go into discussing DJ’s evolution as a coach and how he’s learned to use principles over systems both in his own training and working with clients. Early on in his training career, DJ held many rigid beliefs and was very externally driven which eventually led to him focusing on his client’s capacity to perform certain movements and attempting to address underlying limitations with corrective exercise. In recent years, however, he has begun to conceptualize exercise as tasks with no “right” or “wrong” way to do it. More recently finds himself putting his emphasis on the intention behind movement as his guide to find the best exercises for individuals. Next we go into DJ’s assessment process with new clients, which is far less systemized than it used to be - focusing on the clients’ movement and feedback as to what adjustments need to be made to their training as opposed to using a rigid set of standards. On an interesting note, DJ finds the use of sandbags to automatically get clients into positions to push effort and get out of their own heads. With the sandbag being self regulating, he believes you’re left with more movement options and thus room to drive capacity. He primarily uses them for higher reps or various kinds of carries, while still using barbells to still develop maximal strength. This leads us to how DJ translates his immense focus on intent and effort in everything to his clients. This includes trying new things and PRing often. PRs don’t need to come from a 1RM barbell movement, however, and can be in the form of reps, tempos, new exercises, and even life circumstances. The intent is to always improve every session and avoid just going through the motions. In order to bring out the same level of intent with his clients, DJ likes to utilize different implements and let clients try new things so that they discover solutions on their own. He believes that as a whole, we need to drop the fragility based mindset in attempting to control all of the different variables in our lives, and just do the basics extremely well. On this note, we discuss the lack of work the average human completes on a daily basis, the constant need to protect ourselves, and the possible consequences it has on our ability to experience the glory of just getting after it. DJ jokingly proposes the option to activate a zombie apocalypse and reset society as a way to rediscover our sense of purpose and re-evaluate our values. Lastly, we take a look into DJ’s current training and his weekly structure. His main goal is to get stronger while maximizing intention, so he puts an emphasis on doing the basics at a high level. While much of what he does seems simple on paper, it's far from easy and allows him to focus on effort rather than going through the motions just to complete the workout. He uses training as an opportunity to take himself to places he otherwise would never encounter in daily life and to experience life in the moment. DJ encourages us to look back at the strongmen of yore and some of the forgotten aspects of physical culture in order to reclaim what training should encompass. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:00 – DJ’s background7:00 – Transitioning to an outcomes-based mindset15:45 – Sandbags29:00 – Fragility mindset41:00 – Zombie apocalypse48:00 - DJ’s training structure56:00 - DJ’s recommended resourcesLinks and stuff:DJ: @strongcampsDJ: https://human-strong.myshopify.com/Kyle Dobbs: @compoundperformance_Matt Domney: @mattdomneyJames Cerbie: @jamescerbieTRAIN: https://bit.ly/331AOPKSilverback: https://www.silverbacktrainingproject.comPLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

DJ Murakami joins the show today to talk about all things movement, the necessity of intention, and getting away from some of the dogma that exists in strength and conditioning. We start with DJ’s background and how he first fell in love with training like most of us have - he simply enjoyed it more than the sports he was training for - and has been coaching people for over 10 years. Self admittedly, he has dabbled in just about every realm of physical training - ranging from bodybuilding to olympic weightlifting to calisthenics to the movement culture and mobility driven side of the training world and everything in between. DJ currently finds himself on a quest to get jacked, continue to explore training, and stay injury free.We go into discussing DJ’s evolution as a coach and how he’s learned to use principles over systems both in his own training and working with clients. Early on in his training career, DJ held many rigid beliefs and was very externally driven which eventually led to him focusing on his client’s capacity to perform certain movements and attempting to address underlying limitations with corrective exercise. In recent years, however, he has begun to conceptualize exercise as tasks with no “right” or “wrong” way to do it. More recently finds himself putting his emphasis on the intention behind movement as his guide to find the best exercises for individuals. Next we go into DJ’s assessment process with new clients, which is far less systemized than it used to be - focusing on the clients’ movement and feedback as to what adjustments need to be made to their training as opposed to using a rigid set of standards. On an interesting note, DJ finds the use of sandbags to automatically get clients into positions to push effort and get out of their own heads. With the sandbag being self regulating, he believes you’re left with more movement options and thus room to drive capacity. He primarily uses them for higher reps or various kinds of carries, while still using barbells to still develop maximal strength. This leads us to how DJ translates his immense focus on intent and effort in everything to his clients. This includes trying new things and PRing often. PRs don’t need to come from a 1RM barbell movement, however, and can be in the form of reps, tempos, new exercises, and even life circumstances. The intent is to always improve every session and avoid just going through the motions. In order to bring out the same level of intent with his clients, DJ likes to utilize different implements and let clients try new things so that they discover solutions on their own. He believes that as a whole, we need to drop the fragility based mindset in attempting to control all of the different variables in our lives, and just do the basics extremely well. On this note, we discuss the lack of work the average human completes on a daily basis, the constant need to protect ourselves, and the possible consequences it has on our ability to experience the glory of just getting after it. DJ jokingly proposes the option to activate a zombie apocalypse and reset society as a way to rediscover our sense of purpose and re-evaluate our values. Lastly, we take a look into DJ’s current training and his weekly structure. His main goal is to get stronger while maximizing intention, so he puts an emphasis on doing the basics at a high level. While much of what he does seems simple on paper, it's far from easy and allows him to focus on effort rather than going through the motions just to complete the workout. He uses training as an opportunity to take himself to places he otherwise would never encounter in daily life and to experience life in the moment. DJ encourages us to look back at the strongmen of yore and some of the forgotten aspects of physical culture in order to reclaim what training should encompass. Enjoy and hit that subscribe button if you learned a thing or two.Episode Highlights:3:00 – DJ’s background7:00 – Transitioning to an outcomes-based mindset15:45 – Sandbags29:00 – Fragility mindset41:00 – Zombie apocalypse48:00 - DJ’s training structure56:00 - DJ’s recommended resourcesLinks and stuff:<ul><li>DJ: @strongcamps</li><li>DJ: <a href="https://human-strong.myshopify.com/" rel="noopener noreferrer nofollow" target="_blank">https://human-strong.myshopify.com/</a></li><li>Kyle Dobbs: @compoundperformance_</li><li>Matt Domney: @mattdomney</li><li>James Cerbie: @jamescerbie</li><li>TRAIN: <a href="https://bit.ly/331AOPK" rel="noopener noreferrer nofollow" target="_blank">https://bit.ly/331AOPK</a></li><li>Silverback: <a href="https://www.silverbacktrainingproject.com" rel="noopener noreferrer nofollow" target="_blank">https://www.silverbacktrainingproject.com</a></li></ul>PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? <a href="https://www.rebel-performance.com/training-templates/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">CLICK HERE</a> to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then <a href="https://shop.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then <a href="https://www.rebel-performance.com/challenge?utm_source=website&amp;utm_medium=super_signature" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then <a href="https://www.rebel-performance.com/?utm_source=website&amp;utm_medium=super_signature#offers" rel="noopener noreferrer nofollow" target="_blank">GO HERE</a>.

RPR Episode 27: DJ Murakami

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