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LEO Training: Strength & Conditioning | Endurance | Health | Performance | Injury Prevention | Joe DeLeo

Strength, endurance, health and injury rehabilitation advice from host Joe DeLeo, NSCA-CSCS, FMS, SFG I . This is your podcast resource for top notch tips, strategies, information and stories from strength & conditioning, rowing, running and other endurance sports as well as expert information on nutrition, health and wellness that can be applied to everyone from elite athletes to exercise enthusiasts. This podcast will feature interviews with elite and amateur athletes, strength and endurance coaches, health & wellness experts, and injury rehabilitation professionals. If you are looking to improve your health, strength, and fitness while simultaneously training smarter this podcast has something for you! Train Smarter. Get Stronger. Move Better. Race Faster. For more information and resources, go to http://leotraining.io/
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LEO Training: Strength & Conditioning | Endurance | Health | Performance | Injury Prevention | Joe DeLeo
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Aug 4, 2018

LT 104 | Aquil Abdullah - A Midweight's Journey

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Aquil H. Abdullah won four letters in men’s rowing at GW from 1992-96. Aquil narrowly missed qualifying for the 2000 Summer Olympics at Sydney by .33 of a second. After losing in the 2000 Olympic Trials, Abdullah considered retiring from the sport. Instead, he resumed training, competed again and won the elite Diamond Sculls race at the prestigious Henley Royal Regatta at Henley-on-the Thames in London in 2000. He continued to train in the lead up to the 2004 Summer Olympics in Athens, Greece and would compete in the Men's Double Scull event with Henry Nuzum. so.and in 2004 became the first African American man on the United States Olympic rowing team.

Abdullah, the second men’s rower elected to the University’s Athletic Hall of Fame, came to GW from nearby Wilson High School in Northwest Washington after starring as a 6-foot-1, 185-pound wide receiver on the Wilson football team. But he had started rowing as a high school senior and in 1992 accepted a rowing scholarship at George Washington where he majored in physics.

Interview Topics:

  • How Aquil came to the sport of rowing from football
  • The challenges that Aquil faced during his collegiate and international rowing career
  • How he transitioned from GW to the US National Team
  • Why he chose the 1x and sculling over sweep boats.
  • The importance of being very technically strong as a midweight rower competing against bigger and stronger athletes
  • The impact the sport of rowing has had on his life

Show Notes:

Jul 22, 2018

LT 103 | Michael Ranfone - Build Athletes. Make Monsters.

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Biography

Michael Ranfone BS, CSCS, LMT, FRC, ART is the founder and president of Ranfone Training Systems located in Hamden, Connecticut. For the past decade he’s dedicated himself to improving athletes as a performance coach and manual therapist.

Mike graduated Cum Laude from Union College with degrees in Economics and Psychology—earning recognition in the National Honor Society of each discipline. While at Union, Mike excelled on the football field—he was a four-year letter winner, three-year all-league and all-league academic starter. He served as a captain during his senior campaign. His football career culminated in several tryouts for Arena and Canadian Football League teams.

He started his professional career at Yale—serving as the Strength and Conditioning coordinator for more than 500 Division I athletes. In 2005 he returned to school and incorporated Ranfone Training Systems. Since then, he’s coached and treated thousands of athletes—while also consulting with professional and collegiate sports teams.

Mike’s given performance enhancement lectures at private venues and universities across the United States—focusing on strength and movement improvement. He’s a Certified Strength and Conditioning Specialist (CSCS) as recognized by the National Strength and Conditioning Association, a Licensed Massage Therapist in Connecticut, a Level 2 Functional Movement Specialist, as well as the only Functional Range Conditioning Mobility Specialist and Functional Range Release practitioner in Connecticut and is a certified practitioner in Active Release Therapy (ART) among other specialized techniques.

 

Interview Topics:

  • Athletic Development
  • Strategies to teach and scale to kids in groups/classes of 5-10
  • How do you address all the qualities for athleticism in 60 minutes?
  • "Play is merely exercise in disguise."
  • Using the appropriate stress dosage to enhance fundamental qualities
  • How sport and training helps to teach today's youth work ethic, discipline, responsibility, and how to socialize

Show Notes:

Jul 1, 2018

LT 102 | Brett Bartholomew - The Art of Coaching

 

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Biography

Brett Bartholomew is a strength and conditioning coach, author, adjunct professor, and Founder of the performance coaching and consulting company, The Bridge Human Performance® as well as the coach education platform ArtOfCoaching.com. His experience includes working with athletes both in the team environment and private sector along with members of the United States Special Forces and members of Fortune 500 companies. Taken together, Brett has coached a diverse range of athletes from across 23 sports world-wide, at levels ranging from youth athletes to Olympians. He’s supported numerous Super Bowl and World Series Champions, along with several professional fighters in both professional boxing as well as the UFC. 
 
From a philanthropic standpoint, Brett serves as the Vice President for the non-profit organization Movement2Be, which serves youth in underprivileged communities through helping them learn more about physical activity.
 
His book, Conscious Coaching: The Art and Science of Building Buy-In (Amazon), achieved “Best Seller” status in the categories of “Sport Coaching” (#1), “Business/Money” (#8) ,and was ranked in the “Amazon Top 100 Books Overall” in 2017. It is currently being used by several universities as source material used to help guide future coaches and professionals. 
 

Be sure to check out Brett's brand new online course

 

Interview Topics:

  • P. 88 Why is conflict management and not conflict itself usually the problem and what tools can coaches employ to strengthen this skill set?
  • P. 96 How did you come up with the idea to group athlete personalities into archetypes and have you personally coached each archetype profile? What’s been the most challenging? The most fun?
  • P. 220 | 13 Coaching Mistakes to Avoid | Which mistakes do you see young coaches make most often?
  • 5/1/18, 11:27 PM  "Training great athletes does not automatically make you a great coach. Too many undervalue working with novices, youth and those that are challenged in a myriad of other ways. True experience comes from exposure that is multifaceted." - Brett Bartholomew | Twitter
  • What led you to create the “Art of Coaching” online course? How is this different than what is currently out there and how will it helps coaches become better at their craft?
  • More on the new course Bought In

Show Notes:

Jan 14, 2018

LT 101 | Jim Joy - Finding Flow in Rowing

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My guest for this episode of the LEO Training Podcast is Jim Joy.

Jim Joy has coached at the University of Western Ontario, M.I.T, Yale University and Wesleyan University, and Hobart and William Smith. Jim also helped start Craftsbury Sculling Camp, the first rowing camp of its kind in North America.

Jim founded and has run the Joy of Sculling coaching conferences, for more than 25 years. This conference has drawn more than 5,000 coaches from youth programs, clubs, schools, colleges and national teams across the country and is focused on education and athletic development in rowing.

Jim is well known for his holistic and technical approach to a cyclical non-fragmented rowing stroke, where there is a strong bond between body, shell and water, creating a state of flow within an integrated whole.

It is this approach to the rowing stroke where our interview will focus its attention toward.

Here are 3 things you will learn:

  • What are the primers for visualization?
  • Why a complete training program should include time for mental training
  • Jim will provide some tools on how you can find flow during your own rowing

Topics:

  • Jim's roots in rowing and how he got started
  • Bob Fitzpatrick, Bob Pierce, and Steve Fairbairn
  • Focus on precision of movement and skill development
  • The primers of visualization
  • Different types of simulation exercises
  • and much more!

Show Notes:

Jan 1, 2018

LT 100 | Dr. Carlo Varalda - Evaluating Movement & Power in Rowers

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This week's guest is Dr. Carlo Varalda. Dr. Varalda is the Executive Director of NSCA Italy. He has worked with the Italian Rowing Federation and currently is working with the Italian Short Track Team in preparation for the Winter Olympics. His work focuses on research for the improvement of performance and methods for the assessment of athletes. He evaluates muscle, posture, and function. Dr. Varalda is convinced that there is still a lot to do in the sport and, more generally, in the movement for all age groups.

Interview Topics & Questions:

  • Carlo's Education and Background (who you have worked with)
  • Movement Screening for Rowers | What do you evaluate and why?
  • How does the evaluation effect their cardiovascular training (rowing,erg) and strength training?
  • Has the data you have gathered from evaluations allowed you to reduce injuries and improve performance?

 

Show Notes:

Dec 17, 2017

LT 099 | Dr. Stuart McGill & Brian Carroll - The Gift of Injury

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This week's podcast features two return guests: Dr. Stuart McGill and Brian Carroll.

Dr. Stuart M. McGill is a professor emeritus of the University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance.

Brian Carroll is world class powerlifter with over a decade of elite class lifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, Brian returned to world class form and was able to establish a new world record for the squat at 1185 pounds all after his back injury.

This interview tells the story of Brian’s injury and his journey back to health and elite performance with the help of Dr. McGill.

Here are 3 things you will learn from this interview:

  • The importance of being an athlete 24/7
  • What's one piece of advice you both would give to our youth to better prepare them to strength train?
  • The value of assistance work

If you are interested in purchasing a copy of Gift of Injury you can find it on Amazon.com, Powerrackstrength.com and BackFitPro.com and I will also include those links in the show notes.

Interview Topics and Questions:

Brian and Dr. McGill

  • Who came up with the title "The Gift of Injury" and what's the meaning for each of you behind this title?
  • What does being an athlete 24/7 mean?
  • What's one piece of advice you both would give to our youth to better prepare them to strength train?
  • Regardless of sport, why is it important to only compete at competitions a few times a year?
  • What do we need to do to change the mindset of chasing reps and adding weight? This is not a mindset that athletes intuitively possess.
Brian
  • What does it mean to "Practice the way we plan to compete." and to "approach every lift with intent and meaning".
  • The value and importance of assistance work. What do you look for when coaching an athlete and how to select the appropriate exercise.
  • Your decision to retire and over the next several years lower your body weight.
 
Dr. McGill
  • Why "knee to chest" stretches and rolling around | use of a foam roller are not good for the back or performance?
  • How the Big Three provides a stiffening, bracing effect for several hours after performing them reduces micro movements.
  • Bone callousing: quick explanation of theory and how this was a key part of Brian's rehab

Show Notes:

Dec 4, 2017

LT 098 | Alex Wolf - Training for the Complete Rower

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In this week's podcast episode I had the pleasure to sit down with Alex Wolf, Head Strength & Conditioning Coach for English Institute of Sport.

Alex Wolf is the Head of Strength and Conditioning for the English Institute of Sport where he leads a team of 60 plus Strength and Conditioning Coaches working with the majority of Olympic and Paralympic sports for Team GB.  Alex spent almost six years working with GB Rowing including the preparation for London 2012 where the GB Rowing Team topped the medal table with their best ever medal haul.  Alex has spent over a decade working in elite and high performance sports working across Olympic, Paralympic and Professional sports in the UK and abroad. Alex is currently completing his PhD around neuromuscular physiology and biomechanics out of the Biodynamics Laboratories at Imperial College, London.

In addition, he is the co-author of the book "Training the Complete Rower" along with Coach Paul Thompson. This interview is a fantastic look into the training principles executed by one of the most successful rowing teams in the world. Alex discusses the strategies and principles of the book as well as the key lessons he learned that he feels are invaluable to rowers.

3 Things you will learn:

  1. Evidence of strength training improving force development and power
  2. What skills/lifts give the best return to the rowing stroke?
  3. Technique vs. load - Why going heavier does not always translate to greater force production

Interview Topics:

  • Training Paradigm of: fundamental skill development, conditioning training, high force and speed training, specific sports performance
  • Evidence of strength training on force and power development for endurance athletes and balancing this during these types of efforts during the weekly training sessions.
  • How do you evaluate/assess a brand new athlete?
  • Why do you want to complete explosive strength training prior to heavy strength training and not the reverse?
  • Technique vs. Load - Why going heavier does not always translate to increases in force production.
  • and much more!

Show Notes:

 

Nov 20, 2017

LT 097 | Dan Garbutt - Technique vs. Style in Rowing

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This week's podcast guest is my friend and Women's Head Rowing Coach of Old Dominion University, Dan Garbutt. Dan and I are both South Jersey natives so it was a ton of fun for me to sit down and reconnect with him.

Dan Garbutt is  a 2001 graduate of Princeton University. He began his collegiate career in 1998, winning the Freshman Award and being named a member of the United States National Team, while the Tigers captured the Intercollegiate Rowing Association (IRA) Championship. He went on to earn three varsity letters in men's heavyweight crew as Princeton won three Eastern Association of Rowing Colleges (EARC) Championships (1998, 1999, 2001). As a senior in 2001 he received All-Ivy League and All-American honors.

Dan has been the Head Coach of Old Dominion Rowing for the past six years and has led the program to new heights and success. Some of his accomplishments include:

  • In the 2015-16 season, his sixth year at the helm, Garbutt guided the Lady Monarchs to a sixth-place finish at the Big 12 Championship in Oak Ridge, Tennessee. The sixth-place finish was a two-spot improvement on the 2015 conference finish. The 2015-16 season also saw the 1V8 earn Big 12 Boat of the Week honors in late March after a dominant performance at the UNC Invite, which marked the first time an ODU boat earned that accolade.
  • In his fifth year as head coach and is in his first season in the Big 12 Conference, the team saw a lot of success, as the Monarchs recorded 19 top-20 finishes, including 13 in the top-5. ODU also started a new tradition by dedicating the Varsity 8 and the Second Varsity 8 boats to President John Broderick and First Lady Kate Broderick.
  • In the 2012-2013 season, the Lady Monarchs received their first ever votes in the CRCA/US Rowing Coaches Top 20 Poll. The seniors from this season, which were part of Garbutt’s first recruiting class, ended their careers at Old Dominion without losing a single home meet.
  • During the fall 2012 season, Old Dominion’s Frosh/Novice Eight boat won the Commodore Cup at the Head of Schuylkill, as well as won gold medals at the Head of the Hooch. The Frosh/Novice Eight boat concluded the fall season with a third place finish at the Rivanna Romp. At the Head of the Schuylkill, ODU’s Open Four boat placed third overall out of 38 total boats. At the Head of the Hooch, the Lady Monarchs Lightweight Four boat placed second.
  • Along with the success on the water, Garbutt also helped open the $2.3 million ODU Rowing Center in the spring of 2011, representing a joint partnership project between the city of Norfolk and the University. A two-story, 13,000 square foot, boathouse facility that houses the Lady Monarchs rowing program just minutes away from ODU on the Lafayette River, is a state-of-the art facility that provides first class accommodations for the program that provides training year round as Garbutt continues to build the highly competitive Lady Monarch program .

3 Key Takeaways you will learn in this interview:

  • The difference between technique and style in rowing.
  • Evaluations and assessments you can do with your athletes
  • The importance of customizing your training program to your athletes needs'

Interview Topics:

  • Dan's background and roots as an athlete and coach
  • His thoughts on rowing technique and some key differences of technique vs. style
  • How he evaluates his rowers movement, mobility, strength and physiological capacity
  • Lifeguard rowing and racing
  • Why athletes tend to gravitate towards what they are good at
  • Keys to athletic development
  • and much more.

Show Notes:

Nov 13, 2017

LT 096 | Dr. Craig Marker - The Anti-Fragile Self

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This week's podcast guest is Dr. Craig Marker. Dr. Craig Marker is an associate professor, Chair and Program Director of Clinical Medical Psychology at Mercer University. He is also the Chief Operating Officer and Team Leader with StrongFirst.

Craig is a fitness enthusiast who has spent his life trying to help people improve their lives. As a professor, he works with students on how best to understand research and place it into context. He has published over fifty articles, chapters, and textbooks on psychology and research methods.

As a researcher, he understands the cutting edge of strength, sports performance, body composition, and nutrition. As a psychologist, he has focused on research and treatment of anxiety disorders, which positions him to understand motivation and the fear of making life changes.

Craig’s upcoming book, the AntiFragile Self, takes on the topic of building a stronger person in the mental and physical domains.

As a certified StrongFirst Kettlebell Instructor, Craig views kettlebells as one tool in the trade of forging a better person. He uses the Functional Movement Screen and multiple corrective movements to make sure his students are performing at their best for the rest of their lives.

Visit his intentional community in Atlanta: Armour Building.

3 Key Takeaways you will learn in this interview:

  • How physical exercise can be used to treat social anxiety
  • Overview of the 3 Energy Systems in the Body : Alactic, Glycolysis, and Aerobic
  • Principles of StrongEndurance

Interview Topics:

  • Craig's background and research on social anxiety
  • Overview of the 3 Energy Systems
  • StrongEndurance - What is it and the principles behind it.
  • StrongEndurance example protocol
  • Craig's book 'The Anti-Fragile Self"
  • The importance of being able to repeat a high intensity effort each day and at anytime - the mindset and situation a military or tactical operative has to take
  • and much more!

Show Notes:

Nov 6, 2017

LT 095 | My SFGII Preparation & Experience - Joe DeLeo

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In this week's podcast interview my good friend Allan Phillips takes over the reins as guest host of the LEO Training Podcast to interview me.

I share my journey and preparation for the StrongFirst Level II Kettlebell Certification that I attended in King of Prussia, PA on September 23-24, 2017. You will learn what specific training protocols I utilized to prepare for the certification. In addition to my preparation I also recorded a short 15-20 minute recap of my experience with my good friend Dr. Matt Rice. Matt and I attended the SFG II together and provided a breakdown of our thoughts, feelings, and emotions of the weekend with an improptu interview we conducted in the hotel room.

Here are 3 Key Takeaways you will learn:

  • Why I made the choice to lose 30 pounds and go from 211 pounds to 181 pounds. This all started when I met Mark Allen at the Fit Soul-Fit Body Seminar April 29-30, 2017. Note: This has nothing to do with the SFG II Strength Standard and was influenced by several health and training factors.
  • The impact endurance training has on strength training and balancing these 2 energy systems.
  • How much the SFG II Certification enrichs and deepens your knowledge of the kettlebell.

Interview Topics:

  • SFG II Prep
  • My background
  • Why I decided to lose 30 pounds and go from 211 pounds to sub 185 for the SFG II
  • How I lost the body fat through diet and aerobic training
  • How moving 1200 miles, changing cities, starting a new job, and training has a massive effect on one's stress levels.
  • Rapid Fire
  • SFG II Weekend with Matt Rice
    • Impact of travel
    • Thoughts/Feedback on Day 1
    • Thoughts/Feedback on Day 2
    • How our preparation fared with the demands of the weekend

Show Notes:

Oct 29, 2017

LT 094 | Kevin Rail - Physical Education Culture

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The LEO Training Podcast exists for coaches, athletes, and listeners like you. If you enjoy this content and it provides you with valuable information, please consider giving back to LEO Training. Click the button below to Donate!

In Episode 094 I sit down with Kevin Rail, an expert in physical education culture based out of Utah. He specializes in functional training, core training, three-dimensional movement, motivation and Restorative Arts. He has a B.S. in Sport Management/Fitness &Wellness, and is certified through ACSM, NASM and ACE. Kevin is a fitness coach featured in the upcoming documentary film The Motivation Factor by Doug Orchard Films.

Restorative Arts involves the use of classical training tools like Indian clubs, wands, meels and maces. All the movements are based off of circles, spirals and figure-eights. Kevin instructs on how to do these patterns and integrate the tools into your daily practice. Not only are they good for posture, flexibility, and injury correction and prevention, but they also help improve brain function.

Kevin and I cover some very though provoking topics from both a training perspective as well as a historical perspective. Here is what you will learn.

Interview Topics:

  • Intro/Background
  • Movement quality before adding volume and intensity
  • The use of various modalities
  • The Motivation Factor
  • Kevin's thoughts on Abdominal work snf nutrition
  • Barefoot Training
  • and much more

Show Notes:

Oct 16, 2017

LT 093 | Charles Buston & Zar Horton - Training the Tactical Athlete

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The LEO Training Podcast exists for coaches, athletes, and listeners like you. If you enjoy this content and it provides you with valuable information, please consider giving back to LEO Training. Click the button below to Donate!

 

My guests for Episode 093 of the LEO Training Podcast are Charles Bustos, SFGII and Master SFG Zar Horton.Charles is a husband, father of 2 boys and a firefighter/paramedic with the Albuquerque Fire Department. Charles served 6 years of active duty service in the Air Force. Zar Horton, the founder of FIREBELLZ, is a 28 year veteran of the Albuquerque Fire Department currently serving as a Battalion Chief. He currently holds position of Master Kettlebell Instructor with STRONGFIRST. He has instructed across the United States and internationally.

Charles and Zar were gracious enough to make time for a dual interview and share their experiences as full time firefighters. Together, they have over 40 years of experience and share their thoughts and expertise on training various law enforcement and tactical operatives.

Interview Topics:

  • Intro/Background
  • Origins of Firebellz
  • Occupational demands of firefighters and how they need to be addressed
  • Skills/Lifts emphasized for tactical operatives
  • Zar and Charles thoughts on the Pensacola FireFighter Study
  • How they set up their ranking system at Firebellz and the culture it's created
  • and much more!

Show Notes:

 

Oct 9, 2017

LT 092 | Dr. Greg Rose - Evaluating Rotary Athletes

 

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The LEO Training Podcast exists for coaches, athletes, and listeners like you. If you enjoy this content and it provides you with valuable information, please consider giving back to LEO Training. Click the button below to Donate!

 

 

Dr. Greg Rose is a Co-Founder of the Titleist Performance Institute (MyTPI) and Functional Movement Systems.

Greg is a board certified Doctor of Chiropractic and holds an engineering degree from the University of Maryland.  Greg specializes in assessing and treating golfers, 3-dimensional biomechanics, strength and conditioning, manual therapy, rehabilitation, nutritional supplementation and therapeutic exercises.

Combining an engineering background with an expertise on the human body, Greg helped pioneer the field of analyzing 3-dimensional motion capture models of the golf swing. That research has helped golf professionals all over the world gain a better understanding of how the body works during the golf swing.

Through the past 17 years, Greg has helped thousands of golfers of all skill levels reach peak athletic performance. His cutting edge yet research-based form of functional training combined with golf-specific motor learning drills have made Greg one of golf’s top strength and conditioning professionals.  Greg also helped develop the Selective Functional Movement Assessment (SFMA), a revolutionary movement assessment that helps identify altered motor control and guides medical practitioners on how to treat patients more efficiently.

Greg frequently appears on the Golf Channel.  The TPI certification seminar series has made Greg one of the most requested speakers in golf health and fitness. He has lectured in over 21 countries and has been featured in many golf and news publications.

Interview Topics:

  • Intro and Dr. Rose's story to becoming a chiropractor
  • Education in engineering and how it influenced his thinking on movement
  • 3D Motion Capture Models and what we can learn from them
  • How MyTPI was born, Dr. Rose's creation of the SFMA
  • Dr. Roses's lecture "Evaluating Rotary Athletes" at Perform Better Summit in Providence, Rhode Island
  • Who are Rotational Athletes?
  • Style vs. Biomechanics/Efficiency
  • The 4 "Must Haves" for Rotational Athletes
  • The difference between stability and strength
  • How to measure power for rotational athletes and train it?
  • And much more

Show Notes:

Oct 1, 2017

LT 091 | Meghan O' Leary - Novice to Olympian in Six Years

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The LEO Training Podcast exists for coaches, athletes, and listeners like you. If you enjoy this content and it provides you with valuable information, please consider giving back to LEO Training. Click the button below to Donate!

 

 

 

Meghan O’Leary is a 2016 Olympian and five-time National Team member with the United States Rowing Team. She has just finished competing at the 2017 World Rowing Championships in Sarasota, Florida where she won a silver medal in the W2x. Congratulations Meghan O' Leary and Ellen Tomek! 
 
A native of Baton Rouge, Louisiana, she was a two-sport student athlete (Volleyball, Softball) and Jefferson Scholar at the University of Virginia. After obtaining both her Bachelor’s (CLAS ’07) and Master’s (M.Ed ’08) from UVA, she joined ESPN as a Production Assistant, working primarily on college sports and the ESPNU network. After a year, she transitioned into the Programming and Acquisitions Department, continuing her work in the college sports division.
 
In 2010, Meghan’s career took a dramatic turn after picking up rowing for the first time and falling in love with the sport. After just one year of rowing, she was invited to join the USRowing National Training Center in Princeton, New Jersey. During her time with the National Team, Meghan continued to work part-time with ESPN through the spring of 2013, until deciding to pursue her Olympic rowing career full-time.
 
Meghan is a three-time World Cup medalist, four-time National Selection Regatta Champion, and has competed in four world championships. She most recently represented Team USA at the Rio 2016 Summer Olympic Games, placing sixth with her partner, Ellen Tomek.
 
Outside of rowing, Meghan is a professional speaker and writer. She is the Vice President of Customer Success with InstaViser, serves on the USRowing Board of Directors, and is an Athlete Ambassador for Excelle Sports.
 

Interview Topics:

  • Meghan's journey from 26 year Old Novice to Olympian in Six Years
  • Two Sport Athlete at University of Virginia and how these sports shaped her future athletic career
  • Training experience leading up to Rio
  • Strength & Conditioning work she and Ellen Tomek incorporate
  • Sports Psychology & Biofeedback
  • Breathing exercises
  • Work with InstaViser
  • Female Athlete Rep for US Rowing
  • Make the most of your "One Day"
  • Rapid Fire
  • and much more!

Show Notes:

 

 
Sep 27, 2017

LT 090 | Brandon Hetzler - The New Language of Movement

 

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The LEO Training Podcast exists for coaches, athletes, and listeners like you. If you enjoy this content and it provides you with valuable information, please consider giving back to LEO Training. Click the button below to Donate!

Brandon Hetzler is a Certified Athletic Trainer who serves as the Manager for Mercy Sports Medicine in Springfield, Missouri, where he oversees the Sports Medicine program as well as the Sports Performance program. He helped to develop the curriculum for and teaches in the Masters of Athletic Training degree at Missouri State University. He is a StrongFirst Senior Instructor, SFG II, SFB, and SFL and holds several additional credentials in multiple training disciplines.

Brandon is the co-creator of Movement Restoration, LLC and the Athletic Development Institute, LLC. He has written a book titled Movement Restoration, which proves anyone with enough free time and persistence can write a book. He teaches several workshops every year and when he is not traveling to teach, he spends his time trying to keep his wife, son, and dog in line and going strong.

Interview Topics:

  • Introduction/Education
  • Career as an Athletic Trainer
  • Working at Colorado Springs and at DartFish
  • Designing curriculum for ATC with his wife for Missouri State
  • Neurodevelopmental Sequence and Motor Control skill acquisition
  • Why you want to begin practice with the basics
  • Importance of establishing ROM benchmarks
  • Power Generation and power control
  • and much more!

Show Notes:

Sep 18, 2017

LT 089 | Brad Kearns - Primal Endurance

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My guest this week is Brad Kearns noted speaker, author and coach in the health & fitness world for over two decades. During his nine-year career as a triathlete, he was one of the world's top ranked professionals, amassing 30 wins worldwide on the pro circuit. Career highlights include a remarkable streak of seven victories in a row, a world duathlon series championship, and two national triathlon championships and a #3 world ranking in 1991. Brad is the last American professional male in to place in the top-5 in the ITU World Championships (1992) and still holds the Hawaii Ironman 24&under age division American record at 8:57 (1989).

Brad currently works with health&fitness expert Mark Sisson on a comprehensive lifestyle movement called the Primal Blueprint. He is the President of Primal Blueprint Publishing, helped develop the Primal Health Coach certification program, has delivered nearly 30 Primal lifestyle seminars across the USA, and organized and presented at nine "PrimalCon" health and fitness retreats around the world from 2010-2014. He and Mark authored the 2016 release, Primal Endurance, a comprehensive guidebook on how to escape the carbohydrate-dependent, overly stressful conventional approach to training in favor of a healthier, stress-balanced, fat-adapted primal approach. 

Interview Topics:

  • Intro and Background - From Accountant to Triathlon
  • Slow down to go faster - emphasize building an aerobic base and avoid chronic exercise patterns
  • How dietary modification can actually improve your endurance performance, making you more efficient at burning fat
  • Why the "struggle and suffer" approach to endurance training prevails despite everyone knowing better, and how to fix it
  • Cultivating a pure motivation for peak performance
  • Considerations for athletes as they age and transition out of professional sports to a "normal" lifestyle - this may be a good opportunity to discuss your blood work that you shared on your website.
  • Work with Running School and youth athletics
  • SpeedGolf

Show Notes:

Sep 10, 2017

LT 088 | Andrea U-Shi Chang - Ground Force Method

 

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Andrea U-Shi Chang, Master SFG Instructor, FMS Instructor, Ground Force Method Global Instructor, Z-Health Movement Coach, and advisory board member for R2P (Rehab 2 Performance), has specialized in movement training and kettlebell coaching since 2005.

In 2009 Andrea opened the Pacific Northwest’s first kettlebell gym—Kettlebility —her Russian Kettlebell Instruction and Elite Performance Coaching studio in Seattle. A successful high school and college athlete, Andrea had stayed active after college (she thought), playing competitive soccer and tennis and 'working out.' But she weighed in at 195 pounds and 34% body fat. Technically obese, she realized something had to change. After a childhood friend introduced Andrea to kettlebells she was amazed. Not only was kettlebell training fun and challenging, it was melting off the fat and giving her back her fit athlete body. In just five months, Andrea lost more than 45 pounds. Better yet, she went from 34% to 18% body fat and gained lean muscle mass. Hard style kettlebells had literally changed her life.

Andrea has been featured in Oprah Magazine and local broadcast and print media. She has worked as a technical advisor on several training and fitness books and edited and co-authored the Ground Force Movement Instructor manual. In 2016 the Seattle Seahawks hired Andrea to set up their Functional Movement Systems (FMS) screening program for players. An early member of the instructor staff of kettlebell pioneer Pavel Tsatsouline, Andrea became editor of Pavel’s online newsletter and authored several articles in StrongFirst and Dragon Door.On a never-ending quest to follow her passion and learn more about strength and movement, Andrea continues to study to refine her knowledge and become a more effective coach. Andrea travels globally as a certification instructor for StrongFirst, Ground Force Method, and FMS. She holds specialty workshops, instructor certifications and group classes and provides personal training for elite athletes and people from all walks of life at her studio, Kettlebility.

Interview Topics:

  • Intro/Bio
  • Andrea's Journey to kettlebells
  • Training for the TSC
  • Building a community and how the TSC can help
  • The devotion to skill and practice
  • Testing standards and progressions to participate in classes at kettlebility
  • Ground Force Method
  • Why GFE is an assessment and how instructors can use this to scale their class to any ability level and age group.
  • Training recommendations for the half bodyweight press (SFG II Strength Standard)
  • and much more!

Show Notes:

Sep 3, 2017

LT 087 | Jim Klopman - Balance is Power

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Jim is a lifelong innovator who has always been one of those people who thinks differently. He believes balance training has sharpened his ability to make new neural connections and see the possibilities and pathways that others miss.

Originally Jim was looking for a way to maintain his own athletic performance well into his 90s. But the Slackbow Balance Training System he developed turned out to be a key to whole body and mind fitness that was even more revolutionary than he could have imagined.

He is eager to spread his knowledge, techniques and tools far and wide to help seekers like him tune their brains to perform better in work and sports, sleep better, look younger and live longer.

Interview Topics:

  • Intro/Jim's background
  • Studies on the SlackBow
  • How's training done on the SlackBow
  • Why improvements in balance are transferable to greater opportunities for high performance
  • The four causes of balance loss
  • Statistics on death and injury from falling (loss of balance)

Show Notes:

Aug 28, 2017

LT 086 | Hector Gutierrez - Hardstyle KBJJ

 

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Hector is the owner and head instructor of Hardstyle KBJJ in Corpus Christi, TX.

Hector discovered his passion for strength training and overall conditioning in 2000 at Paragon Brazilian Jiu-Jitsu (Now Presa BJJ) under mentor Aurelio Gallegos Jr.  Advancing through his training, Hector became an assistant instructor in 2003.

While instructing students in a variety of techniques, Hector realized the importance of human movement, proper biomechanics, balance, strength, mobility, stability, and endurance.

Inspired, he pursued education in Hatha Yoga, becoming a Registered Yoga Teacher (RYT). In 2009, through the National Academy of Sports Medicine (N.A.S.M), he became a Certified Personal Trainer (CPT) and Corrective Exercise Specialist (CES).

Hector then began a search for a training technique/tool that would enable him to evolve athletically. He found his answer after a Jiu-Jitsu seminar with black belt Tyrone Glover at Paragon Brazilian Jiu-Jitsu.

Hector asked Tyrone, "What are you doing for your strength and conditioning? You have the strength of a 200-pounder but only weigh 165 pounds!"

The answer was Kettlebells. Taking up this new discipline, Hector immersed himself in Russian Kettlebell training. Looking to maximize his potential, he turned to the expertise found at the elite level of the Russian Kettlebell Challenge (RKC) now StrongFirst.

After 10 intense (and challenging) years, incorporating the Russian Kettlebell into his Jiu-Jitsu training, Hector earned his Brazilian Jiu-Jitsu Black Belt August 22, 2011 from Ricardo (Franjinha) Miller and Aurelio Gallegos Jr..

In 2011, he established the first and only movement based kettlebell / Jiu-Jitsu school in the world.
Hardstyle (Kettlebells / Jiu Jitsu) KBJJ!

Topics:

  • Intro/Background
  • BJJ Training & Kettlebells
  • Barbell Deadlift
  • Nuances of the wedge
  • Offset Double KB Cleans & Their Benfits
  • and much more!

Show Notes:

 

Aug 21, 2017

LT 085 | Joel Proskewitz - PerformanceRx

 

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Joel Proskewitz is an internationally acclaimed strength coach and health and fitness expert. His unique approach focuses on effective, tailored training and rehabilitation programs that achieve results that really last.

With an excess of 30,000 hours of training, Joel has worked with a wide range of clients including Olympic medalists, business executives, rehabilitation patients and families keen to improve their long-term fitness.

After becoming a national champion in two of the most demanding sports, Karate and Bodybuilding, Joel has spent the last 23 years working as a personal trainer, continuously developing his skills in training and rehabilitation.

Joel works with Professor Stuart McGill (head of spinal biomechanics – University of Waterloo, Canada) in the rehabilitation of lower back pathologies. He also an assistant instructor for Prof. McGill on the McGill clinical courses and a lead instructor for the McGill Trainer courses.

Joel has been a presenter at high profile health and fitness conferences such as the Discovery Fitness Convention and the South African High Performance Institute, giving advice on topics including strength training for women, Olympic lifting for sports performance and practical nutrition for fat loss. He has also featured in leading publications, such as Men’s Fitness and Men’s Health.

Topics:

  • Joel's background and education
  • How he came to work on low back rehab
  • Joel's work with Dr. McGill
  • Why Joel observes one spinal surgery each month and what he learns
  • The setup and environment at PerformanceRx
  • His work with the 2000 Sydney Men's Pair from South Africa

Show Notes:

 

Aug 14, 2017

LT 084 | Dr. Stuart McGill - Enhancing Athleticism in Rowers

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We’re back with Episode 084 of the LEO Training Podcast. I am pleased to have Dr. Stuart McGill back on the show as a return guest. His first interview, LT 012  | Dr. Stuart McGill  - Spine Hygiene for Rowers. has been one of my most popular episodes to date. Today’s interview will focus on one topic into which Dr. McGill and I will diver very deep into: enhancing athleticism in rowers - simply put what can we do to improve performance.

Dr. Stuart McGill is a retired Professor of Spine Biomechanics at the University of Waterloo. Dr. McGill is the author of over 400 scientific publications and 3 textbooks that address issues such as, lumbar spine function and injury mechanisms, patient assessment, corrective exercise prescription, and performance training. Dr. McGill consults for many medical management groups, governments, corporations, legal firms, and elite sports teams and athletes from around the world and has won numerous awards, including the Volvo Bioengineering Award for Low Back Pain Research. Dr. McGill is one of the few scientists who are regularly referred challenging patients for consult from around the world.

Here’s what you will learn in this episode:

  • How Dr. McGill's work started in the research lab, progressed to the clinic, and made its way into the realm of high performers.
  • Principles for training a rower: What is elastic energy storage? Why is it important to train and how do we do it? How do we tune the rowing stroke to the athletes flexibility and stiffness?
  • Why "hollowing" or activating the TVA does not promote spinal stability and is a poor skill for athletes to learn?
  • How to build stiffness with the Big 3? How the Big 3 helps with short and long term cumulative stiffness in the torso? Once we have established this foundation, what higher level exercises should rowers progress to enhance pulsing, timing, and kime (Turbo ball training, KB swing) ? How do we build injury resilience from this?
  • Injury clusters on teams: How posture impacts injury - "C" spine vs. a more neutral spine. How this impacts a higher incidence of disc bulges. Is it possible to get into a neutral posture in a rowing shell due to the seated position and impact of the foot stretcher and rowing stroke mechanics?
  • Adaptions to training, intensity,and volume. - How to balance the strength and conditioning with the training for the sport to enhance elastic energy storage? Do we really want to emphasize and focus on heavy strength work ala a powerlifter or do we want to promote more elastic, ballistic qualities to enhance injury resilience and sports performance? What lifts should we avoid (Olympic style lifts)?
  • Any special considerations for a elite athlete vs. a masters athlete for the aforementioned topics?
  • Back Mechanic Companion Videos
  • McGill 3 Seminar at Kabuki Strength

Show Notes:

www.backfitpro.com

BackFitPro (Facebook)

BackFitPro (Instagram)

University of Waterloo Spine Biomechanics Laboratory

 

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Aug 8, 2017

LT 083 | Valerie Pawlowski - Becoming a World Champion

My guest this week for Episode 083 of the LEO Training Podcast is Kettlebell Sport World Champion, Valerie Pawlowski. This is a fantastic interview chronicling her journey between both hardstyle and girevoy sport and her path to eventually becoming a gold medalist on the world's stage.

Valerie Pawlowski earned her B.A. degree in Communications from William Paterson University, Paterson.
Valerie is a NESTA Certified Adventure Boot Camp Instructor. She is certified as a Medical Exercise Specialist by AAHFP, and as a Personal Trainer through ACE and AFAA. Valerie is also a Nutrition Specialist with Lifestyle Management Associates and Certified in Pilates and Flexibility Training.

With more than 18 years of experience and expertise, presently the Owner of The Body Barn, Co Owner of Punch Kettlebell Gym, Far Hills and Art Of Strength Training Center, Warren Valerie is dedicated to inspiring others to pursue and achieve their goals for a more healthy and improved lifestyle.

Additionally, Valerie is personally involved in many diverse activities ranging from Triathlons, Adventure Racing and Mountain Biking to placing first in 1998 in the New Jersey Natural Bodybuilding Championship. These achievements not only satisfy her drive for success but also serve as an example for others to “believe it and achieve it”. Helping others to build confidence in their own abilities, and exceeding their own expectations is her ultimate goal!

Interview Topics:

  • Intro/Background
  • Hardstyle and GS - Pavel Tsatsouline and Valery Fedorenko
  • Anthony DiLugio
  • The youth movement in kettlebells
  • Paving a path to kettlebells being in the Olympics
  • and much more!

Show Notes:

Jul 31, 2017

LT 082 | Tony Cowden - The 666 Challenge

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In Episode 082 of the LEO Training Podcast, I sit down with my guest, Tony Cowden to discuss two of my favorite subjects: strength and endurance.

Tony has 21 years in the Special Operations community, serving over 8 years and 26 deployments in Afghanistan, Iraq and other Central Asian and Africa countries.  He began training for and competing in triathlons in 1998 and in 2005 in functional fitness competitions. He got his Level 1 CrossFit® Certification in 2006. He affiliated CrossFit Wilmington in 2007. He qualified for the 2012 Games., is a USAW Masters Weightlifting Champion in both the 94kg and the 105kg divisions.  He is a successful triathlete, completing more than 50 races, including Iron Distance races.

Tony coached his first athlete to The CrossFit Games in 2009, and has since sent 16 more, including teams and masters athletes. He has sent 28 athletes to The Games Regional competitions, and developed Powerlifters, Strongman Competitors, triathletes, Ultra Endurance athletes and Military personnel.

In recent years, Tony has helped lead the way in developing hybrid endurance and strength athletes, especially within the military.  His END|Strength™ Programming develops high levels of endurance and strength simultaneously and has become the go to of the US military special operations personnel as well as athletes looking for new challenges.

Proving his END|Strength methods, he completed the Beach 2 Battleship Half IronMan Triathlon in 6 hours and the following day Squatted 505lbs and Deadlifted 565lbs.

On April 9th, 2016 Tony squatted 600lbs, Deadlifted 600lbs and ran a sub-six minute mile (5:41), making him one of the very few who have completed The 666 Challenge…  the only man over 40 years old to.

Tony’s most recent accomplishment is completing the first annual 106º West Triathlon in Dillon, CO. At 10,000 plus ft, the 106 West is the highest elevation half iron distance triathlon in the World. With early morning temps at just over freezing, gusting winds, water temp of 50 degrees, and the steep climbs you would expect of the Colorado Rockies, the 106 is one of the most challenging. Further proving the END|Strength methods, two days after the race, Tony squatted 505lbs and Deadlifted 505lbs for 6 reps.

Interview Topics:

  • Intro/Background
  • Work in Special Forces
  • Brian Carroll and PowerRackStrength
  • The 666 Challenge
  • 10/20/Life
  • and much more!

Show Notes:

Jul 23, 2017

LT 081 | Danny Clark - MovNat

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In Episode 081 of the LEO Training Podcast I sit down and interview Danny Clark. Danny has an incredible background as an athlete and coach.

He is a Beast Tamer with StrongFirst and is currently acting as the Performance Director for MovNat. In addition, he also owns a gym, Rebar Fitness, a scientifically based, strength and conditioning personal training practice. He is a world-class athlete, a scholar in evolutionary biology and archaeology, and has extensive knowledge of exercise science and S&C programming. His unique skill set and expertise enables him to develop thorough and highly informed MovNat movement progressions and performance programming standards, as well as class profiles for MovNat Gym and Class Licensees.

Throughout his youth Danny was recognized for his exceptional athletic talents. His training in wrestling and judo earned him a Division 1 scholarship to the University of Virginia. An injury abruptly ended his wrestling career, but fortunately instigated a transition into Brazilian jiu jitsu and MMA training. He would go on to win a bronze medal for Team USA at the UWW World Grappling Championships in Krakow, Poland in 2012. All along Danny has immersed himself in many alternative arts, such as yoga and kettlebell training, in an effort to correct some of the imbalances and wear his body had accumulated from years of heavy physical stress. But nothing had a more profound or long-lasting effect than training first-hand with Erwan Le Corre. He learned that MovNat could heal years of abuse, neglect, and over-specialization.

After he and his wife, Abby, received their Level II Certifications they immediately started implementing the MovNat method into their coaching and classes and saw great results. Natural Movement® provided a solid movement, skill, and physical foundation for everyone while fixing many glaring issues of the fitness industry in the process. Danny went on to complete his level III certification and is now a MovNat Master Instructor.

Danny is grateful to help bring Natural Movement to the masses and affirms with confidence that MovNat “is certain to become the most complete and effective fitness system the world will ever know.”

Interview Topics:

  • Intro/Background
  • Education in Evolutionary Biology and Archaeology
  • Most effective ways to address movement deficiencies
  • Skill is the most important and why it drives fitness.
  • How your environment shapes your movement.
  • Put our attention into our intention
  • and much more!

Show Notes:

Jul 16, 2017

LT 080 | Jeff O'Connor - Youth Athletic Development

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My guest this week is Jeff O' Connor. Jeff is a former Master RKC, veteran of the United States Navy, and a career firefighter. In addition, he is a two time winner of Oklahoma's Strongest Man and 2001 Winner of the North America's Strongest Man, 275 lb Division (NASS).

Jeff has devoted much of his time to the development of children and adolescents. He places a strong emphasis on movement. Jeff believes that teaching the skills of strength, coordination, mobility, agility, and flexibility at the proper stages of development is the foundation for athletic performance at the highest levels.

This past week Jeff and Senior SFG, Brandon Hetzler released a brand new work "The New Language of Movement Vol 1: The Push/Pull Strategy". It's available for free through iTunes and can be read in iBooks. Be sure to check it out!

Interview Topics:

  • Intro/Background
  • Identifying key abilities that need to be developed in an individual
  • What's the biggest priority?
  • Injury Prevention & High Performance
  • Health and Fitness are not separate
  • Don't chase reps!
  • Teaching the athlete to process information from multiple stimulus and inputs - verbal, visual, kinesthetic
  • Motor skill development
  • Jeff's thoughts on the application and value
  • and much more!

Show Notes:

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