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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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Now displaying: 2016
Jul 18, 2016

This week's guest on the LEO Training Podcast is Marino Basic. Marino is the owner of Basic Gym One and Id Est CrossFit in Zagreb. He is a lecturer on Faculty of Kinesiology and Fitness Academy in Zagreb. Fitness coach in tennis camps of Croatian Tennis Association, Nacional Croatian Ski Team and Strength Coach of American Top Team Zagreb. Marino was also featured in Men's Health Croatia (writer and editor of fitness section) and author of Men's Health book, "Get your Muscles with Bodyweight Training“. He was on the cover page of Men's Health Croatia for November 2015.

Marino works with a wide variety of athletes including MMA fighters, tennis players, and rowers. His most well known clients are the Sinkovic Brothers, the favorites to win the gold medal at the 2016 Rio Olympic Games.

His facility, Basic Gym One, is taking a more comprehensive approach to training. On his staff is a physical therapist and a mental coach who helps athletes work on the psychological side of the sport.

Here are some of Marino's other credentials:

 

Education:

  • Graduated on Faculty of Kinesiology of University of Zagreb
  • Phd student at Faculty of Kinesiology in Zagreb
  • CrossFit Level 1 (CF-L1)
  • Kettlebell StrongFirst Level 1 Instructor (Sfg I)
  • FMS (Functional Movement Screening – Level 1)
  • Original Strength Level 1
  • SAQ (Performance Sport Movement Award – PSM)
  • Bulgarian Bag Suples Fit
  • Power Plate Level 1
  • UEFA A football coach

Here is what you will learn in this interview:

  • Marino's journey into health and strength & conditioning
  • His PhD thesis on plyometrics
  • His approach to his athletes and the philosophy at Basic Gym One
  • His work with the Sinkovic Brothers
  • Training protocols for endurance athletes and the importance of a low rep scheme
  • and more!

Show Notes:

 

Jul 11, 2016

In Episode 026 of the LEO Training Podcast I interview my mentor and friend Brent Morehouse. Brent and I cover a ton of amazing content in this episode. Let me tell you a little bit more about Brent before we head to the show summary.

Brent Morehouse, M.S, SFG II, FMS-2, is a strength and conditioning professional who, for almost twenty years, has devoted his life to helping people improve their lives, job, duty and sport through achieving optimal health and fitness. He is the owner of Morehouse|HFC, where he teaches his students how to resolve injuries and achieve more with their bodies by developing a greater sense of “movement awareness.” With Master’s degree in exercise science, he understands how to apply the latest research in areas of sports medicine, sports psychology, and strength and conditioning to his programs. Throughout Brent’s career he has focused predominantly on: youth athletic development, masters (40+) athletes, rebuilding broken athletes, and helping people overcome chronic lumbopelvic pain and dysfunction.

Morehouse is an Exercise Physiologist with a primary focus on performance enhancement, corrective exercise, and metabolic conditioning. In 2000 he received his Bachelor's of Science Degree in Kinesiology from Penn State University, and in 2010 earned his Master’s of Science Degree from East Stroudsburg University. His professional training and certifications have come from the Equinox Fitness Training Institute, National Strength and Conditioning Association, Functional Movement Systems, and StrongFirst. He’s an expert in assessing movement and the diagnosis of dysfunctional movement patterns to explain the probable cause to chronic injury, nonspecific pain, and suboptimal sports performance.

Brent has been studying the the science and practice of kettlebell lifting for almost ten years. He has personally instructed hundreds of individuals how to properly apply kettlebell training to achieve their goals. As a certified StrongFirst Kettlebell Instructor (SFG II) and ranked Kettlebell Sport competitor (Rank 2 AKA, Ketacademy), he uses the kettlebell as a tool to correct muscle imbalances and dysfunctional movement patterns, as well as a tool to enhance one's strength capacity and athletic potential. Brent has dedicated himself to presenting the precise ways kettlebells are to be used, to health and fitness professionals, athletes, law enforcement and military operators, and everyday people.

 

Here is what you will learn in this episode:

  • Brent's background into the health and fitness industry from Equinox in NYC to Peak Performance to Syracuse, NY
  • His education and background in motor control and motor learning
  • Roots in Allentown PA and racing at the Velodrome
  • CAT 1 Cyclist and 7 time national medalist
  • Brent's journey to the kettlebell using it in both rehabilitation and performance settings
  • Preparation and experience at SFG II led by Chief SFG Brett Jones
  • Pre-requisites you must have for the Level II certification
  • Hardstyle training and Girevoy Sport Training and how they can benefit one another

Show Notes:

Morehouse HFC (Facebook)

The Big Bell Theory

 

Jul 5, 2016

 

 

 

Jun 27, 2016

In Episode 024 of the LEO Training Podcast I interview my good friend Mack Lemmon. Mack is the general manager of Stanley Steemer, a triathlete, and an entrepreneur. What makes Mack pretty incredible is the fact that he holds down a 60 hour a week job while dedicating and committing his time to training for half and full Ironman triathlons.

Here's what you will learn in this episode:

  • "Long Term Consistency Trumps Short term intensity" - Bruce Lee
  • Mack's Background and journey from being a bodybuilder to a triathlete
  • His work at Stanley Steemer and how he prioritizes his training around his job
  • Why everyone can achieve their athletic goals and potential by staying focused on the most important thing.
  • and much more!

Show Notes:

Mack Lemmon (Instagram)

Jun 19, 2016

In Episode 023 of the LEO Training Podcast I interview Dr. Michael Hartle, Chief SFL and Master SFG of StrongFirst. This is a special Father's Day episode and Dr. Hartle was accompanied by his son Marcus. We had a ton of fun and it was great getting a father/son perspective in this episode!

Let me tell you a little bit more about Dr. Hartle.

Dr. Michael Hartle is a chiropractic physician, a board-certified Clinical Nutritionist (DACBN), a Certified Chiropractic Sports Physician (CCSP), a Certified Strength and Conditioning Specialist (CSCS), the Chief SFL Barbell Instructor and Master SFG (Kettlebell) Instructor with StrongFirst, and an Active Release Technique (ART) provider since 1995. He is also the co-developer of the StrongFirst SFL Barbell Certification.

Raised in the frozen tundra known as Minnesota, he once lived in Hawai’i while his father was stationed at Pearl Harbor during Vietnam. He has been practicing in Fort Wayne, Indiana for the last 21 years. A former nationally-ranked powerlifter, who has won several national titles with USA Powerlifting, Dr. Michael is also the former Chairman and founder of the Sports Medicine Committee of USA Powerlifting (USAPL). He was the Head Coach of the USAPL World Bench Press Team for eight years, with the team winning the 2004 World Championship Team Title.

His best competition lifts are 705lb squat, 535lb bench press, and 635lb deadlift with a best combined total of the three lifts of 1,840lbs in the 275lb weight class. For the last ten years, he has been playing semi-pro football, defensive tackle, and loving it! His football team, the Adams County Patriots, won the National AA Semi-Pro Football Championship in 2008!

He treats, trains and advises to all kinds of patients, from babies to the elderly, from youth athletes to NCAA student-athletes to professional athletes. He also coaches junior high football and track and field, volunteering his time for the last sixteen years. He has three sons and two grandchildren who keep him busy with their personal endeavors, including crawling, hockey, football, lacrosse, track and field, and of course, academics.

Here's what you will learn in this interview:

  • Dr. Michael Hartle's background in strength and experience as a chiropractor and father.
  • Debunking strength training myths for youth athletes
  • Marcus's strength training program and the sports he plays
  • Early sports specialization in youth athletics and the risks it poses
  • The Rio 2016 Olympics and what events Dr. Hartle and Marcus will be following
  • How Dr. Hartle would prep for the snatch test if he had been primarily training with the barbell
  • How to design a program focusing on barbell and kettlebell lifts
  • Dr. Hartle's preferred warm-up before a barbell session
  • How the SFL fits within the StrongFirst curriculum
  • and much more.

Show Notes:

ChiroPower

When Tension is a Beautiful Thing

The Subtle But Essential Role of the Triceps Brachii in the Deadlift

300 Seconds: A Guide to Maximizing Your Rest Intervals

The Basics of the Barbell Front Squat

Using Barbells and Kettlebells Together

Jun 11, 2016

In Episode o22 of the LEO Training Podcast I had the pleasure of interviewing Todd Hargrove. Todd was  an attorney who then became a Feldenkrais practitioner, Rolfer, and author who started an evidence based blog at BetterMovement.org. The writing and content on that blog led Todd to author the book A Guide to Better Movement.

In this episode Todd and I go in depth in some of the material covered in his book and try to clear up some confusion regarding mobility, stability, and motor control. We also discuss in depth the nervous system.

Here is what you will learn in this episode:

  • Todd's journey from attorney to Feldenkrais practitioner and Rolfer
  • His book A Guide to Better Movement
  • Stabilizers and Prime Movers
  • Feldenkrais
  • Parasitic tension
  • Skill of relaxation
  • Neuroplasticity
  • Alex Hutchinson
  • Focus and attention
  • internal vs. external

Show Notes:

Better Movement

Rolfing Seattle

A Guide to Better Movement (Book)

Jun 5, 2016

We're back with Episode 021 of the LEO Training Podcast. My guest for this episode is Dr. Matthew Rice. In this episode Dr. Rice and I discuss how he evaluates and assesses clients and patients in his clinic. This is wonderful insight for anyone who has experienced an injury or is looking to strength train with an individualized approach. Here is what you will learn in this episode:

  • Dr. Rice and I sharing our training for SFG I
  • Entry point into health, rehab, and fitness
  • Overview of mobility, stability, and motor control
  • How Dr. Rice evaluates and assesses his clients and patients
  • Balance and proprioception training
  • Using a cable machine and harness to train slings and fascial lines
  • Bushidoni
  • Thomas Myers' KMI
  • Long Beach KB Club
  • The Snatch Test at the SFG
  • Single Leg Balance, Body Scan, and Janda Test
  • Posture & Prehab
  • FRC
  • and more

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

ChiropracticMovement.com

Matt Rice (Instagram)

Chiropractic Movement (Instagram)

 

May 30, 2016

We're back with Episode 020 of the LEO Training Podcast. This week's guest is Aleks Salkin. Aleks is a StrongFirst Level II Instructor and Original Strength Instructor. He takes a no nonsense approach to training and coaching. He helps busy professionals get leaner, stronger, and healthier with reasonable training and rational eating to achieve radical results.

Here's what you will learn in this episode:

  • Alek's entry point in fitness
  • The Original Strength System
  • Why crawling is an amazing exercise and the carryover it has to strength
  • How you can take crawling to the next level
  • What are some of Alek's favorite bodyweight and kettlebell exercises that compliment one another
  • How you can improve your military press through bodyweight training
  • How bodyweight training can allow you to develop and full express your strength
  • and more

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

Aleks Salkin (Website)

Aleks Salkin (Facebook)

Aleks Salkin (Instagram)

May 22, 2016

We are back with Episode 019 of the LEO Training Podcast. Today’s guest is industry veteran, Tony Gentilcore. In this episode Tony and I discuss the importance of coaches having their own coach, training in the 60-80% range, and why strength is the foundation for everything.

Tony Gentilcore is a Certified Strength and Conditioning Specialist through the NSCA and co-founder of Cressey Sports Performance, located in Hudson, MA. He served as strength coach for eight years from 2007-2015 working with many elite athletes from varying sports (mostly baseball), but also had the opportunity to work with many clients in the general fitness population with varying abilities, injuries, and goals.

In addition Tony is a regular contributor to many reputable fitness publications such as Men's Health, Women's Health, T-Nation, BodyBuilding.com, and STACK. He also runs a successful website (TonyGentilcore.com) where he discusses lifting heavy things and his cat. Tony also hosts workshops with Dean Somerset focusing on the shoulder and hip. I’ll be sure to include a link to the upcoming workshops in the Show Notes.

Here is what you will learn in this episode:

  • Tony and I discuss our shared past in Upstate NY and surviving the brutal winters
  • Tony's background into the health and fitness industry
  • Eric Cressey and Cressey Sports Performance
  • Why strength is the base for everything else.
  • The importance of the hip hinge
  • Why it's important for every coach to have a coach
  • Why training in the 60-80% range of 1RM is important for the long term
  • Special considerations for rotational athletes
  • Why Tony loves the deadlift and why it's such an important exercise
  • and much more

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

Tony Gentilcore (website)

Tony Gentilcore (Facebook)

Tony Gentilcore (Twitter)

Tony Gentilcore (Instagram)

Workshops with Dean Somerset

 

May 15, 2016

Our guest in Episode 018 of the LEO Training Podcast is Sam Loch. Sam is a Princeton University Alum and competed in the 2008 and 2012 Olympics for the Australian National Rowing Team. This interview focuses on Sam's experiences in his rowing career and his current training methodology: hybrid barbarian training. Sam focuses on developing maximum strength by lifting heavy and doing shorter, higher intensity work on the ergometer.

This is a fascinating look at a different approach to training and the results it yields. Here is what you will learn in this episode:

  • Sam's background and entry point into rowing
  • His career at Princeton University, the Australian National Team, and his current training methodology
  • Results under each methodology and how they differ
  • Why it's important to engage in meaningful resistance training
  • Why it's important to train for structural integrity, power, and hypertrophy
  • How to balance strength training and rowing on the ergometer
  • The importance of fatigue in the sport of rowing
  • Sam's numbers on the barbell and ergometer
  • and much more!

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

Sam Loch (World Rowing)

Sam Loch (Instagram)

May 10, 2016

Episode 017 is the 3rd and final installment of the mini-series I’ve done in honor of Mother’s Day. Today’s guest is Karen Smith. Karen is a Master Kettlebell Instructor and the Chief Bodyweight Instructor for StrongFirst. She is also an advisor to Girls Gone Strong and completed the Iron Maiden Challenge in 2012. It is Karen’s desire to empower, motivate and mentor others to reach their true potential, either in person or thru online distance coaching & program design. Karen is a seasoned personal trainer and strength coach who travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement.

In this episode we discuss the StrongFirst curriculum with a focus on bodyweight. Karen explains how bodyweight training has not only increased her strength but has provided her with the flexibility to train with an extensive travel schedule around the world all while being a mother. This interview has great insight into how anyone, but especially mothers, can integrate the StrongFirst Bodyweight curriculum into their busy lives to get stronger and be healthier with minimal time. Here's what you will learn in this episode:

  • Karen's entry point into coaching from sales
  • Why she loves bodyweight training and her roots in gymnastics
  • How the StrongFirst Bodyweight curriculum compliments the other 2 modalities within the StrongFirst School of Strength: kettlebell and barbell
  • What students can expect to learn at the SFB
  • What bodyweight lifts translate directly to complimentary kettlebell and barbell lifts
  • The high neurological load and need for volume reduction while training bodyweight
  • How Karen has increased her strength in the last year while training less
  • The balance of being a mother, teacher, coach, and an extensive travel schedule

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

Coach Karen (Website)

Coach Karen (Events)

Coach Karen (Facebook)

Coach Karen (Instagram)

Girls Gone Strong

May 10, 2016

We are back with Episode 016 of the LEO Training Podcast! This is Part 2 of a 3 part mini-series in honor of Mother’s Day and today’s guest is Laila Finska-Linna. Laila was an integral part of the Finnish Rowing Team throughout the 1990’s with a career that spanned well over a decade. Laila is also a teacher, coach, and mother. In this interview you will hear a first hand account of her childhood and journey onto the Finnish Rowing Team and how she became a world champion in the Lightweight Women’s Single Scull in 2000. Now, what’s even more incredible is that Laila resumed her training while working and raising her young daughter. Here's what you will learn in this episode:

  • Laila's childhood and entry point into athletics
  • Cross country skiing
  • Watching the 1972 Olympic in Montreal
  • Partti Karpinen and Lasse Virnen
  • Training in Portugal
  • Rowing as a heavyweight and lightweight
  • Training for Atlanta 1996
  • Working, training, and being a mother!
  • Transitioning from Athlete to coach and back again
  • Moving from heavyweight to lightweight
  • World Cup and World Championships in 2000
  • and much more

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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May 8, 2016

We are back with Episode 015 of the LEO Training Podcast! Today’s guest is my good friend Jen Meehan. Jen and I met at my StrongFirst Level I Certification in August 2015. She was one of the assistant instructors who was part of Team Summers. Jen was also the first instructor I reached out to who helped me prepare for the StrongFirst Bodyweight Certification that I recently attended and has helped me a ton in my training and preparation. So a very big Thank You to Jen!

Now, this episode is the first of a 3 part mini series I am doing in honor of Mother’s Day! Jen is my first guest so let me take a moment to tell you a little bit more about her:

Jen is passionate about helping her clients achieve their goals and works with clients of all levels to improve their strength and move better! She encourages her students to train with purpose and to train for life! In 2009, Jen earned her RKC level 1 instructor certification and became a Certified Kettlebell Functional Movement Specialist in 2010. She was an assistant Team Leader at RKC Level 1 in May 2012. In September 2013, Jen attended StrongFirst Level 2 in Philadelphia and earned both her level 1 and level 2 certifications. Jen is also a certified Youth Fitness Specialist and is committed to continuing education by attending workshops and training for certifications. Jen assisted at the SFG Level 1 in Boston in August of 2015 in which she became the 9th woman to accomplish the Iron Maiden. For those that don’t know the Iron Maiden is a title given to a woman who accomplishes the feat of doing a strict military press, pistol squat, and tactical pull up – all with a 24kg kettlebell. Jen is also a StrongFirst Bodyweight Instructor.

In addition to her certifications, Jen is a former Division 1 cross country and track athlete and has her Masters degree in Elementary Education. She volunteers her time to Saint Mary’s Catholic School by coaching the Cross Country team. Jen is also a busy mom of three wonderful kids! Let’s roll to Episode 015 Training for life with Jen Meehan.

Here's what you will learn in this episode:

  • Jen's background as a D-1 cross country and track athlete
  • Her journey from a life long runner to strength coach
  • Overcoming a herniated disc
  • How kettlebells helped her continue to recover from her injury and regain her health
  • Why quality movement patterns are the foundation for strength and everything else!
  • Regress to Progress
  • Why you should stop your training session if something is 'off'
  • Shifting the mindset of working out to "practice" and "training"
  • Balancing being a small business owner and mother of 3 kids!
  • and much more!

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

Alexandria Kettlebell (Website)

Facebook

Instagram

May 1, 2016

In Episode 014 of the LEO Training Podcast I sit down with Dr. Steve Capobianco. We discuss a blend of topics focused around movement including mobility, stability, and motor control. We also discuss the fascial system and how we are connected to it - both mechanically and neurologically.

Dr. Steve Capobianco holds a B.A. and M.A. in Kinesiology and Exercise Science in addition to a doctorate in Chiropractic Medicine. Steve is a practicing sports chiropractor, currently holding a Diplomate in Rehab from the ACA, in addition he is a Certified Chiropractic Sports Practitioner, and a Performance Enhancement Specialists from the National Academy of Sports Medicine. Steve is the Medical Director for Rocktape, pioneering evidence-informed education development that challenges the status quo in movement learning. He authored the Fascial Movement Taping manual and lectures world wide on the movement based taping technique. Steve recently launched a sports specific rehab and performance institute called ProjectMOVE in Denver, Colorado that focuses on identifying motor control dysfunction in an attempt to enhance human performance from the professional athlete to weekend warrior.

Here's what you will learn in this episode:

  • Steve's background and entry point into health and wellness
  • Movement Summit 2016
  • ProjectMOVE
  • Mobile Applications to capture movement: Hudl Technique, Kinetsense
  • The Fascial System
  • Spacial Awareness
  • The Role of the Skin in the human body and movement
  • Why motor control is the main driver in movement
  • The Brugger and Paloff Systems of training
  • The Tri-Planar Athlete
  • and much more

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes

Movement Summit 2016

ProjectMOVE

RockTape

Fascial Research Congress

Fascia DVD's

Fascia Research Society

Hudl Technique

KinetiSense

Fascia: The Tensional Network of the Human Body

Apr 25, 2016

In Episode 13 of the LEO Training Podcast our guest is StrongFirst Team Leader, Jeff Sokol and coach at Elite Sports & Spine in Seattle, WA. Jeff has a diverse background and an incredible story to share on his journey to strength and health. He is one of the most passionate and energetic people I've ever met - his enthusiasm for coaching carries over to his clients and the way he leads his life. I was fortunate enough to experience this first hand during a recent trip to Seattle, WA - and so will you during this interview!

Here's what you will learn:

  • Jeff's journey to strength and becoming a coach
  • His roots at Kettlebility
  • His training philosophy and why he views himself as a durability coach
  • Why 3 + 3 Turkish Get Ups a day keep the doctor away!
  • Jeff's thoughts and views on what the future of gyms and training centers will be
  • Jeff's current training goals and what a typical week of training is for him
  • How Jeff applies the StrongFirst principles to his clients who range from retired professional athletes to a 75 year young client!
  • and much more

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

Sokol Strong (Website)

Elite Sports & Spine

Apr 18, 2016

We're back with Episode 012 of the LEO Training Podcast. I have a very special guest for  you in this episode, Dr. Stuart McGill. Today's interview will focus on spine hygiene for rowers but first let me tell you a little bit more about Dr. McGill.

Dr. Stuart McGill is a 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 began his career in spine biomechanics
  • The different phases of the rowing stroke and impact on lumbar spine
  • Why people have different styles in rowing
  • Spine Hygiene for Rowers
  • Training for Rowers that will contribute to a larger tolerable volume
  • Crossover and takeaways from other sports such as fighting and MMA that can be applied to strength training in rowing
  • Pavel Tsatstouline and StrongFirst
  • Mel Siff
  • What Dr. McGill does for training
  • and more!

Show Notes:

www.backfitpro.com

BackFitPro (Facebook)

BackFitPro (Instagram)

Back Mechanic

University of Waterloo Spine Biomechanics Laboratory

Apr 10, 2016

We’re back with Episode 11 of the Leo Training Podcast! We’ve got a fantastic episode for you today. My guest is Allan Phillips. In this interview Allan and I discuss the delicate balance of optimizing strength and endurance. We are going to discuss how to effectively program for both – strength and endurance. We’ll also discuss what you should be prioritizing in your training to achieve your best performance as well as what we feel are the best ways to schedule your training. Let me take a moment to tell you a little bit more about Allan.

Allan Phillips is a strength and conditioning specialist and co-owner of Pike Athletics based in San Antonio, Texas. Along with his coaching duties, Allan is a top ranked professional Speedgolfer, having been ranked as high as #2 in the world. As an endurance coach, Allan is certified through USA Triathlon and the American Swimming Coaches Association. His athletes have won multiple national championships and have represented the United States at the 2012 London Paralympic Games. Not limited to the endurance sport world, Allan is very active teaching StrongFirst principles as a kettlebell and bodyweight instructor. He is also certified in the Functional Movement Screen and with Titleist Performance Institute. Allan has written extensively in the strength and conditioning field. He coauthored the Swimming Science Troubleshooting System is a regular columnist of the Swimming Science website Swimmer Magazine. His work has also been featured by Sports Rehab Expert, StrengthCoach.com, Functional Movement Systems, Swim Swam News, The Active Network, and Livestrong.

Here's what you will learn in this episode:

  • Allan's journey roots in athletics as a baseball player and golfer at Emory University
  • Golf Fitness
  • TPI Institute
  • FMS and Hardstyle Kettlebell
  • Joining the Army
  • How do you fit in strength work with endurance training?
  • Why injury prevention is the #1 priority for endurance athletes.
  • Why adding numbers to key lifts is incidental for endurance athletes
  • Always plan for your next season
  • Why you need to focus on your weaknesses
  • How StrongFirst Bodyweight skills and allow you to maintain strength while training for endurance
  • Programming for Strength & Endurance
  • How Training Age is a factor
  • And much more!

It’s easy to review the show and it helps the show grow and reach a new audience. If you enjoyed this episode please take a moment and drop a review in iTunes or Stitcher. Thank you!

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Show Notes:

Pike Athletics (Website)

Pike Athletics (Facebook)

Allan Phillips (Instagram)

Titleist Performance Institute

USA Triathlon

Why Zebras Don't Get Ulcers

 

Apr 3, 2016

In episode 010 of the LEO Training Podcast you will hear from from Fernando Paredes. Fernando is a NASM-CPT, CES, PES, FMS and 20 year veteran of the fitness industry. He is a sought after fitness and performance expert in the Philadelphia region.

In 2003, Fernando opened Fusion Fitness Studio, a private training facility in Doylestown, PA, which offers cutting-edge programs and individualized instruction to people of all levels ranging from struggling beginners to serious athletes looking to attain higher levels of performance.

In Episode 009, you heard form Derek Fitzgerald. Derek is trained by Fernando. Last week you heard from the athlete, this week you get to hear from their coach!

Here's what you will learn in this episode:

  • How his injury was a catalyst for him to move into the fitness industry
  • Looking at the body from an integrated approach
  • Training the body in pieces (parts) vs. training the whole body
  • Why rehabilitation is a process
  • Why triathletes need to have a resilient strong core
  • Where an athlete should feel the effort during their training!
  • Building strength with higher rep ranges
  • What an endurance athlete needs
  • Derek Fitzgerald
  • Core comunication
  • Moshe Feldenkrais
  • Athletic Body in Balance
  • Anatomy Trains

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Show Notes:

Fusion Fitness Studio (Website)

Fusion Fitness Studio (Facebook)

Mar 30, 2016

In this episode you will hear from a very special guest. Derek Fitzgerald is the first Ironman finisher who is also a cancer survivor and heart transplant recipient. You'll hear Derek's story of going from the operating room table to the finish line of Ironman Kona!

Derek's goal is to raise awareness of the issues faced by those with cancer and organ failure, and help fund new developments in the fields of oncology, cardiology and organ transplantation.

In this episode you will learn:

  • Derek's journey from cancer survivor to heart transplant recipient
  • How he had to rebuild his movement and body
  • Core Communication
  • His work with his strength coach Fernando Paredes
  • What healthy and fit means?
  • Derek's work in various in philanthropy and various charities and organizations
  • and much more!

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Show Notes:

Recycledman Foundation

Recycledman Foundation (Facebook)

Dragonfly Heart Camp (Facebook)

Teamintraining.org

Heart of Iron

 

Mar 21, 2016

In this episode you will hear from entrepreneur, ironman, and fitness lifestyle enthusiast Eric Hinman. Eric began his professional career as an insurance salesman, launched a mobile technology company and co-founded a gym called Urban Life Athletics in Syracuse, NY.

Along Eric's journey he became involved in the sport of triathlon and is a 2x Kona Ironman finisher, Lululemon ambassador, and crossfit athlete.

You'll learn first hand that with hard work, perseverance, and intelligent training anything is possible whether in business or sport.

In this episode you will learn:

  • Eric's journey from insurance salesman to entrepreneur and 2x Kona Ironman Finisher
  • How Eric utilized the Maffetone Method to improve his fitness and gain aerobic speed
  • Why you need to 'slow down' to race fast.
  • What it means to be a 'fat adapted athlete'
  • Why training is a lifestyle
  • The keys to success in business and sport through steady, consistent training
  • and much more!

Show Notes:

Eric Hinman (Twitter)

Eric Hinman (Instagram)

Urban Life Athletics

Urban Life Athletics (Instagram)

Urban Life Athletics (Facebook)

 

 

Mar 14, 2016

In this episode you will hear from 2012 Olympian Sara Hendershot and learn the importance of placing health before fitness.

Sara grew up as the oldest of four siblings in Simsbury, CT. She played many sports growing up and tried rowing at Simsbury High School, where she was immediately hooked. She was recruited to row at Princeton University where her collegiate career peaked during her senior season when she was named Captain of the team, rowed an undefeated dual season, a 3rd place finish at NCAAs, and was named First Team All-America. Upon graduation, Sara turned down an offer on Wall Street to continue rowing at the elite level.

Her National Team accomplishments include a 2012 U-23 Gold medal in the Women's Four, a 2011 Senior Team Gold Medal in the Women's Four, and a Fourth place finish in the 2012 Olympic Games in the Women's Pair. Following London, Sara committed to training for another Olympic Cycle, but unfortunately was plagued with injury for almost two years. She ultimately chose to leave the USRowing Training Center in search of health and peak performance. Her journey has lead her around the world where she has been fortunately enough to work with different coaches, pair partners, and training programs and has improved her fitness, rowing skill, and understanding of the human body.

In this episode you will learn:

  • Sara's journey into rowing 
  • London 2012 Olympic Games
  • Finding Health to Get Fit
  • Erin Cafaro and Brian Mackenzie
  • Changes in Sara's training from 2012 to this Olympic cycle
  • Sara's strength training program
  • Earning your volume
  • Quality and skill 
  • Load Sequencing
  • Nutrition and Diet Advice
  • Marc Pro as a recovery tool
  • Training in New Zealand
  • and much more!

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Show Notes:

Sara Hendershot (Blog)

Sara Hendershot (US Rowing Profile)

Twitter

Instagram

Stack Media Interview

Marc Pro

Mar 7, 2016

Mark Limbaga is the Strength & Conditioning Coach for the Philippines Boxing Team and Senior Coach for Eclipse Gym.

He is also a SFG II and SFB Instructor and an Original Strength Alum.

In this interview you will learn:

  • Mark's background in the health & fitness industry
  • Mark's training program with the Philippines Boxing Team
  • Maintaining health & performance at the elite level
  • Reducing injuries on teams by using Original Strength 
  • Improvement in Movement Awareness
  • Slowing down to improve performance
  • Distress and Eustress
  • Progression vs. Variety
  • Differences between junior and senior team athletes on the boxing team
  • What a typical training week/session may look like
  • Linkage in bodyweight lifts
  • and much more!

If you enjoyed this episode, please drop in a quick review in iTunes or Stitcher.

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Show Notes:

Mark Limbaga

 

Mar 4, 2016

Philippe Til is a personal trainer and fitness entrepreneur who draws his approach from a lifetime of experience and education across continents in time tested methodologies and systems.

Philippe's credentials include being a NASM instructor, StrongFirst Kettlebell Instructor, primitive movement patterns and Pose Method of running through WildFitness in the UK. He is also Indian Club certified under Dr. Ed Thomas and Brett Jones, FMS Certified, and a two-time black belt holder in the martial arts Ninjustsu & Shotokan.

In this episode you will learn:

  • Philippe's journey into health & fitness
  • What All Around Fitness Means
  • Microgoals vs. Macrogoals
  • George Hebert's Natural Method
  • 5 Major Sections of the Natural Method
  • Breathing into your lungs vs. diaphragmatic breathing
  • Addressing weaknesses & building a foundation
  • Arm & Shoulder Movements
  • Viewing training as a lifestyle
  • A lifelong blueprint
  • Women's Physical Education (Philippe's next book)

Show Notes:

Action-Fitness 

The Natural Method (3 Book Series) 

The Natural Method: George Hebert's Practical Guide to Physical Education

The Natural Method: Fundamental Exercises (Volume 2)

The Natural Method: Functional Exercises (Volume 3)

The Natural Method: Self Defense Techniques

The Natural Method: Swimming Techniques

 

Mar 3, 2016

Dr. Tyler Page is the owner and director of Page Chiropractic and Sports Rehab. His multi-disciplinary clinic emphasizes integrative care, functional rehabilitation and sports conditioning. After earning his Bachelor of Science in Kinesiology from Syracuse University in 2006, Tyler went on to graduate from the New York Chiropractic College in 2010.

Dr. Page also holds a Certified Strength and Conditioning Specialist certification through the NSCA. Dr. Page blends a competitor’s and clinicians understanding of the sport of rowing and its biomechanical demands the body. He shares this knowledge as an Instructor at the Institute of Rowling Leadership at CRI where for the past 4 years he has taught Biomechanics and Applied Sports Medicine. He lives in Niantic, CT with his wife Erica, his daughter Isla and son Finn.

Here is what you will learn in this episode:

  • Tyler's background as a rower and how his experiences led him to becoming a doctor.
  • Building a toolbox to help clients and athletes
  • Taking an evidence based approach
  • The gap between performance and injury prevention in rowing
  • Tissue capacity vs. tissue tolerance
  • Building a complete training program
  • Biggest mistakes coaches make in regards to their training programs
  • What is tissue?
  • Posture & its role in endurance
  • Junior rowing athlete considerations
  • How the Central Nervous System effects training and adaptation
  • Grooving the neuromuscular connection
  • Improving quality of movement outside of the boat
  • Dr. Page's go to exercise on land to strength train
  • and much more!

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Show Notes:

Page Chiropractic and Sports Rehab

Facebook Page

Mar 2, 2016

Phil Scarito is one of twelve Master StrongFirst Instructors Worldwide. Phil travels the world and teaches the StrongFirst curriculum in kettlebell, bodyweight, and barbell.

Phil also owns and operates DV8 Fitness which is based out of King of Prussia, PA. Phil has trained under Pavel Tsatsouline since 2006. He has also trained under Dr. Ed Thomas learning the ancient art of Indian Club Swinging.

In this episode you will learn:

  • Phil's journey into strength
  • What it means to be a student of strength
  • Importance of focusing on the fundamentals
  • Why lifting is a behavior
  • Why your set up is your first rep
  • The Godfather of ALL Lifts
  • Why the deadlift is the most efficient way to pick up weight
  • The StrongFirst Curriculum: bodyweight, kettlebell, and barbell
  • Indian Clubs
  • and much more!

If you enjoyed this episode, please drop in a quick review in iTunes or Stitcher.

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Show Notes:

DV8 Fitness

Upcoming Events Phil will be instructing

StrongFirst SFL User Course March 13

StrongFirst SFB User Course March 19

StrongFirst Kettlebell User Course March 20

StrongFirst Kettlebell Instructor Certification May 13-15

 

 

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