Sizwe Ndlovu stroked the South African Lightweight Men's Four to Olympic Gold at the 2012 London Olympic Games. He is the first black athlete to win a gold medal in the sport of rowing. He and I discuss his rowing career, how his headmaster Tom Price was instrumental in him taking up and sticking with the sport of rowing, the race in London, and his work as a coach of junior rowers.

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

Sizwe Ndlovu - Stroking South Africa to Gold

Kris Robertson is the strength and conditioning coach for Rugby Canada and owner of Kris Robertson Training. In this interview Kris and I discuss the pitfalls of chasing greater and greater levels of strength as it relates to sport performance. He shares how he trains his athletes and what program design elements he focuses on to gain improvements in power and speed. We also touch upon jump training for speed development.

Kris Robertson - The "Strength Trap"

On August 4th, 2020 a massive explosion erupted in the port of Beirut, Lebanon. The training center for the Lebanese Rowing Federation was completely destroyed from the blast. The facility was completely leveled and all rowing equipment is beyond repair. Farah Jaroudi  and Rodrigue Ibrahim are rowers and coaches from the Lebanese Rowing Federation who share the history of rowing in Lebanon, their personal stories, and the current ReBuildreRow fundraiser taking place in coordination with World Rowing. On December 21st there will be a rowing marathon hosted by the University of Malta. You can participate in the marathon or make a donation. Details are in the Show Notes. Part 1  - History of Lebanon Part 2 - Farah and Rodrigue's Rowing Journey Part 3 - reBuildreRow Fundraiser Show Notes: reBuildreRow Fundraiser University of Malta Rowing Marathon Sign Up Form 

Episode 134 | Lebanese Rowing Federation - Farah Jaroudi & Rodrigue Ibrahim

Kyra Edwards has raced for Great Britain at the junior, U23 and senior levels, and has won junior silver and U23 bronze World Championships medals. She has a degree in statistics from UCLA and is training for the 2021 Tokyo Olympic Games. In this interview, Kyra and I discuss the similarities and differences between the United States collegiate system and the Great Britain Rowing Team. We also discuss how to improve diversity and inclusivity in the sport of rowing and her experiences as a Black mixed heritage athlete in a sport dominated by whites. Part 1  - Rowing Culture Differences in culture and rowing experience in GB and US Collegiate System Degree in Statistics and what you would like to pursue post rowing career Science of Rowing Part 2 - Creating more accessibility and diversity in rowing Creating more pathways and accessibility to the sport across the world. How do we do it? We have seen greater awareness and resources (financial, people) put into place to promote more opportunity and diversity. What’s the next step in your opinion? Show Notes: World Rowing Profile UCLA Profile Instagram For British rower Kyra Edwards, being a source of representation is ‘an important message’ Team GB's Only Black Rower: 'I feel like a guest in a white, privileged space' Why I am Now Talking to White People About Race  

Episode 133 | Kyra Edwards - Creating Accessibility and Diversity in Rowing

Alex Wolf spent 15 years working for the English Institute of Sport where he held the positions of Head of Strength and Conditioning and more recently Head of Learning. He spent five years working with the GB Rowing team in preparation for the London 2012 and Rio 2016 Olympic games. We discuss Alex's new book Strength and Conditioning for Rowing as well as leadership, communication, and trunk training. Enjoy the interview!

Episode 132 | Alex Wolf - Strength & Conditioning in Rowing

In this podcast interview Dr. Bryan Mann discusses the history, science, and application of pliometrics. Pliometrics or more commonly known as plyometrics was developed by Dr. Yuri. Verkoshansky.  This podcast explains how the name was quite literally, “lost in translation”.  Dr. Mann will also discuss applications and some research studies around pliometrics. I highly recommend viewing the video version of this interview as it includes some slides from Dr. Mann. Enjoy the show! Part 1 - History Shock Method Includes Shock Method and Depth Jump Developed in 1960’s by Yuri Verkhoshansky Part 2  - Science and Application Pliometric Termed this in 1930’s due to increased muscle tension In 1938 Hubbard and Stetson introduced the term “pliometric” due to recognition of three different contractions the muscles underwent: miometric (shorter), isometric (same), and pliometric (longer) Frog Study in 1968 Show Notes: Bryan Mann Profile at University of Miami Instagram Twitter Video Version of Interview Shock Method by Dr. Yuri Verkoshansky 

Episode 131 | Dr. Bryan Mann - The History, Science, and Application of Plimetrics

In this podcast episode I sit down with Dr. Volker Nolte and Dr. Valery Kleshnev to discuss power measurement and biomechanics in the rowing stroke. In Episode 119, I had interviewed Lotte Lintmeijer who presented a new method for power measurement. Dr. Nolte and Dr. Kleshnev wanted to discuss the traditional method of power measurement and share why this is still valid. We also discuss how this integrates into technology and what rowing can do to be more appealing to fans and spectators. Here is a short bio on both of my guests. Dr. Valery Kleshnev -  a graduate sport scientist and silver Olympic medallist. Since 1986, Valery has been involved in R&D and consultancy in rowing biomechanics and has spent more than 20 years working at sport institutes in Russia, Australia and the UK. You can learn more about Valery at his company's website Biorow.com  Dr. Volker Nolte was the head rowing coach for Western University for 24 years and retired in 2017. Nolte’s work as a coach was recognized several times over his career. He received the Award of Merit from Rowing Canada Aviron in 1996 and the International Rowing Federation (FISA) in 1998, the President’s Award from Rowing Canada in 1998 and was the 3M Coach of the Year in 2001. In 2006 and 2007, he was awarded Coach of the Year from the Canadian University Rowing Association and was the first Western coach after Jack Fairs who received the Jack Fairs Coaching Award of Merit in 2009. In 2010, Nolte was presented with the Coaches’ Recognition Award from Rowing Canada. Nolte received both a Physical Education Diploma (1976) and a Civil Engineering Diploma (1979) from the University of Saarbrücken (Germany), and a Ph.D. (1984) from the German Sport University in Cologne (Germany) in Biomechanics. He is an internationally acknowledged expert in biomechanics. Together with his expertise in the coaching field, he frequently presents at scientific and coach education conferences worldwide. His research includes coaching and biomechanics of high performance sport, especially rowing. He is also a distinguished researcher in the field of sport equipment. He co-holds international patents for isokinetic training machines and his developments range from special measurement tools up to new boat designs in rowing. His research has produced many papers in refereed journals, articles in various publications and the popular book “Rowing Faster”, now in its second edition (2011).   Part 1 | Power Measurement New Method vs. Traditional Method Nothing new in rowing Integration with technology by NK Empower Oarlock Part 2 | Gamification in Rowing, Training Velocity, and Spinal Kinematics Discussion around making rowing more appealing to audiences and fans by using technology to show athletes outputs, speeds, and watts in reserve. How to train velocity for rowing; the next frontier in S&C? Spinal Kinematics and implications with different rowing styles. Show Notes: Biorow.com Kleshnev on Researchgate Nolte on Researchgate 

Episode 130 | Dr. Volker Nolte & Dr. Valery Kleshnev - Power Measurement and Biomechanics in Rowing

In this interview I sit down with Dan Harris, World Class Start Coach for Bath. Dan works on behalf of British Rowing and is responsible for running talent ID testing regularly – to try to identify and recruit more athletes. In addition Dan is instrumental in training his athletes day to day and has been in this role since September 2011.  One of the things that makes Dan’s perspective particularly insightful is handles the coaching on the water and in the strength and conditioning facility. I learned a lot from my conversation with Dan and how during the formative years of athletic development between 14-18 he emphasizes that some of his rowers strength train up to 4x a week to add mass in preparation for the high volume they will need to handle at the senior level. Part 1 | Talent ID  What physical metrics are you looking for in your athletes (height, weight, athletic background)? What ergo scores? Other athletic profile/physiological measurements to identify strong potential rowing candidates. Anything on the mental/psychological side? Part 2 | Athletic Development More gym sessions at a younger age to work on mobility, flexibility, strength, stability, power, - Why is this important? Athletic development and importance of adding some muscle mass so the athletes can sustain the training volume at U23 and Senior levels. What is your focus for that 14-18 age group in terms of gym? In terms of rowing? Notable Olympians who have come through the Bath Start programme? Skills to do Pull ups / chin ups Front and back squat Seated rows and lat pull down, bent over row vs. bench pull Rapid Fire What’s your top technical drill to develop skill for a rower? What strength and conditioning exercise do you feel has the best carryover to rowing? If you were in charge of FISA, what would you do to keep lightweight rowing? How would you continue to develop and expand the sport? What advice would you give yourself 10 years ago? What’s the one thing junior athletes should be doing more of to compliment their training and health? Show Notes: https://www.minervabathrc.org.uk/rowing-news/profile-interview-dan-harris/ Instagram https://www.thesubath.com/rowing/world_class_start/ https://www.teambath.com/sport/rowing/talent-identification/ 

Episode 129 | Dan Harris - Developing Rowers for the Senior Team

Matt Fleekop is a Strength & Conditioning Coach for Princeton University. Matt holds a  BS in Exercise Science and a Masters Degree in Applied Health Physiology. He has interned at Purdue University and EXOS and earned his masters degree while a  GA at Salisbury University. Matt provides great insight into what goes into training multiple sports during the academic calendar. In addition, he helps to touch on how his athletes have been effected by the COVID-19 Pandemic. Matt has worked with rowing, Men's Lacrosse, Women's Ice Hockey, Men's Soccer, Men's and Women's Tennis and Football.   Part 1 3-sport athlete (hockey, baseball, basketball) Undergrad – Rowan University, continued playing ice hockey for 2 years Interned at Purdue University after graduating After Purdue, came home and started working as a personal trainer and interning at Endeavor Sport’s Performance  Decided I wanted to keep pursuing a position in college; was offered a GA position at Salisbury University. Earned a masters in Applied Health Physiology, specializing in Strength and Conditioning.  Took another internship at EXOS in Frisco TX | 2015 I was the head strength coach at Rollins College. 1 assistant 1.5 years Responsible for 14 teams Relationship with coaches is critical. Listening to their communication and verbs, cues. Leads to building relationship, trust, and the team. Princeton University | 2017 Private vs. Collegiate/University People are paying to work with you vs. being assigned a coach   Schedule Private | 4-5 for 8-12 weeks University | 5-6 weeks at a time Maybe 2-3x a week and 1 hour at a time Holiday breaks, midterms and finals, travel How does training or training focus differ?  Part 2 What physiological qualities and skills do you prioritize for incoming freshmen? What are the fundamentals/basics every athlete should know and be able to do? How do you overcome or work with athletes who do not have the S&C experience compared to the rest of their teammates Challenges of NCAA calendar vs. EXOS environment? Training In-Season Athletes Work with Rowing Team; What did you prioritize for them? Show Notes: Matt Fleekop Princeton University Athletics Instagram 

Episode 128 | Matt Fleekop Periodization in College Athletics

In this interview I sit down with Kellie Wilkie and we discuss a research journal on rib stress injuries during the Rio Olympiad. Kellie has immense experience in the sport of rowing with massive contributions in both physiotherapy and research literature. Let me take a minute to tell you more about her background. Kellie graduated from the University of South Australia in 1998 with a Bachelor of Applied Science in Physiotherapy (Hons.) She established her own private sports based practice to be able to offer the best quality physiotherapy service to patients and to be able to structure a workplace that was optimal for her own health and wellbeing. In 2007 Kellie completed her post graduate clinical Masters degree in Sport Physiotherapy through the La Trobe University in Melbourne and shortly after, gained her Australian Physiotherapy Association (APA) title of Sports Physiotherapist. Kellie is currently a member of the APA, Sports Physiotherapy Australia (SPA), Physiotherapy Business Australia (PBA) and Sports Medicine Australia (SMA). She is a Tasmanian Institute of Sport (TIS) consultant physiotherapist. Kellie provided physiotherapy services for the London 2012 Olympics as part of the Australian Rowing Team and was lead physiotherapist for the Australian Rowing Team for the 2016 Rio Olympics. Kellie has a special interest in the assessment and treatment of:   Rowers Shoulders Backs Part 1 Starting your own clinical practice and how you came to become physiotherapist for Rowing Australia. Where did your interest in rowing, shoulders, and backs stem from? As lead physiotherapist, share with us about the structure and management of the other physiotherapists across Australia who are working with high performance athletes. How does it work? How did you communicate? Physiotherapy in Australia vs. event/competition How does the interplay work on the sports medicine continuum….so between doctor, physiotherapist, S&C, and rowing coach? Rehabilitation and return to sport Identifying a pathway for the athlete to return Folding that information into future training programs to mitigate injury risks. Part 2 GrowingBodies Decent Rowing Part 3   Journals   Mythbusters Rib Stress injuries 2012-2016 Update on Low Back Pain Pathway?   Show Notes: Kellie’s Bio on Bodysystem Twitter GrowingBodies Getting to know the #ART support staff Mythbusters in rowing medicine and physiotherapy: nine experts tackle five clinical conundrums. Rib stress injuries in the 2012–2016 (Rio) Olympiad: a cohort study of 151 Australian Rowing Team athletes for 88 773 athlete days 

Episode 127 | Kellie Wilkie - Rib Stress Injuries in Rowing

Subscribe & Review on : Apple Podcasts | Stitcher Giovanni Calabrese has a phenomenal background and story in rowing. He began competing as a lightweight - had great success at that weight class and transitioned to being a heavyweight. His career culminated in world championships in two different weight classes and an bronze medal at the Sydney Olympics. Giovanni continues to coach and develop young rowers. Enjoy the interview! Part 1 - Intro/Background How did you get started with rowing First success came as a lightweight How many years did you compete as a lightweight Won LM2x at World Championships in 1987 in Copenhagen, Denmark Moved to heavyweight and began competing in M1x and M4x Seoul Olympics in 1988 Achieved great result in m1x Raced in Lucerne in M4x Went with Agostino Abbagnale in m4x M1x finished 10th Won silver in M4x in 1989 Took  off 91 and 92? 1993 5th in m1x 1994 4th in m1x 1995 4th in m1x 1996 Olympics 10th in Atlanta Virus in spring of 1996; no training for 1 month Recovery took a very long time Won Worlds in M4x in 1997 1998 - Back in m1x; well prepared to train; raced waddell in heat; 4th position in final B 1999 - Moved to Sicily and began to coach In September 1999 came to return to rowing and go to olympic games Giovanni took the mindset to “Train for me and myself” and training like that everyday was the last day! Culmination in 2000 winning a bronze medal at Sydney in M2x 1st race in m2x was the heat at sydney Stay as close to Slovenia as possible Changed clubs in 2000 and started coaching there Part 2 - Coaching Teaching and developing the athletes National team - about results and winning 3 months stop because of COVID "they use the boat like they use the bike” ....Giovanni's philosophy on developing younger rowers and their skill set. Show Notes: World Rowing Profile Wikipedia Sydney 2000 Race 

Episode 126 | Giovanni Calabrese - Passion for Rowing

Subscribe & Review on : Apple Podcasts | Stitcher Ed McNeely received his Masters Degree in Exercise Physiology from the University of Ottawa in 1994 and has been involved in the strength and conditioning industry for 30 years. He has been a consultant to twenty one Canadian national and professional sports teams and is currently the Strength and Conditioning Lead at the Canadian Sport Institute Ontario.  Ed served as a physiology and strength consultant to Rowing Canada for 24 years - through the Rio 2016 Olympics. He is the author of five books: Power Plyometrics, The Resistance Band Workout Book, One Hundred Strength Exercises, Training for Rowing, and Skillful Rowing. He has published over 100 articles on training and athlete conditioning covering topics such as strength training, plyometrics, making weight, assessing fitness, speed and power development, planning and periodization, and aerobic fitness. He is a frequent resource for other writers, acting as an expert for articles in Muscle & Fitness, Outside Magazine, the Georgia Tech Sports Medicine Newsletter, the Rowing News, the Globe and Mail, Ottawa Citizen and the Discovery Channel. Ed and I discuss rowing at the elite and masters levels. In addition, he shares how he was able to establish benchmarks for rowing high performance athletes and research using isometrics. Enjoy the show! Part 1 - Ed's  background and bio  What’s the backstory of how you came to work with and be the lead for  the Canadian Rowing Team?  24:00 patience 4-5 exercises for strength Part 2 - Strength Standards for Rowing You were one of the first to research and publish strength and conditioning standards for rowers from the junior through masters levels in both Rowing Faster and Strength and Power Goals for Rowers How did you go about identifying the strength to bodyweight factors for each age group? Did you test each age group? How did you standardize squat depth, bench pull and deadlift for athletes/age groups of various weights and heights? Absolute Strength vs. Relative Strength and why relative strength is more important to a rower. How much strength is too much? Once your athletes hit the standards in the chart outlined in the journal what qualities do you begin to focus on to continue their development? Do you have concerns about mass impeding their ability to row technically or move well? Would you continue to emphasize the back squat, deadlift, and bench pull or is there another skill/lift you would focus on given your experiences at this point? When I attended your lecture at Joy of Sculling you mentioned you have athletes deadlift 1x a week, and squat 3x a week. Why do you feel there should be greater emphasis placed on the squat? Peak Power is the limiting factor of performance Most rowers are pretty equally trained when it comes to aerobic capacity. Peak power is often a key differentiator in rowing performance. Do you think this applies to all rowers or more mature rowers (college, U23, Elite, Masters) vs. juniors and novices? When following the protocol for peak power improvement, power output (strokes) must be 90% of greater. Why? What exercises in S&C do you feel are more transferable to improving power in the rowing stroke? Plyometrics / Jump Training for Rowers “Plyometrics is the link between strength and power” The athlete should be able to squat at least their bodyweight for lower body plyometrics and bench press 0.75 times bodyweight for upper body plyometrics. Why do we need this foundation of strength before we start introducing plyometric work and how were you able to determine this for the rowing population?   Into catch position and accelerate out of catch position      Masters rowers Benefits of strength training for the aging athlete Osteoporosis, dynapenia, sarcopenia, combat loss of power/strength Why masters rowers may need to place greater emphasis on strength training for age and health related factors? What would you prioritize more for this population vs. college/elite? Why you are not a fan of machines vs. free weights. Show Notes: Original Research: Isometric Force Time Characterstics and Test-Retest Reliability of A Rowing Specific Isometric Assessment Strength Goals for Rowers How Hard is Hard Enough Strength Goals for Masters Rowers Peak Power: The Limiting Factor to Rowing Performance Jump Training for Rowers Part I Jump Training for Rowers Part II Breathing Stronger Balance and Stability for Rowing NSCA 2017 S&C Journal Excellence Award 

Episode 125 | Ed McNeely - Strength Standards in Rowing

Subscribe & Review on : Apple Podcasts | Stitcher Theo Pickles is the High Performance Strength and Conditioning Coach for the Netherlands Rowing Team. You may recognize Theo as he was a guest on the podcast way back at the beginning, Episode 30 to be exact. In this interview, Theo and I catch up after our last interview which was four years ago! We discuss how he has implemented velocity based training for the Netherlands Rowing Team and how this allows him to implement autoregulation with these athletes. In addition, we also discuss educational opportunities for strength and conditioning coaches through the Australian Strength and Conditioning Association and how he has fine tuned the warm up for his athletes. Enjoy the show! Part 1 Updates from 1st Interview Any solid program has these three lifts! Power sessions structure: 2 power exercises, 2 strength (1 push, 1 pull); 45 minutes or so Training in afternoons, rowing in AM. Sync up intensity based on rowing session. Revisiting the interference effect. Why power/strength training alters motor patterns the following day? Part 2 Model for return to sport from injury. Exercise selection. VBT - why have you gone to this and how has it helped? Are you also tracking RPE and RIR? Fascicle length and pennation angles Individualization of programs by decreasing structure and having an ongoing conversation with the athlete,  changes in emphasis on coaching cues to come more into line with what the coaches want in the boat.  Men's team's periodization strategy Bosco strength continuum, force velocity profile, Gym Aware DL not a good choice Integrated over a year  Reactive Strength Index Athletes must be very proficient in movement; not for novice athlete Use mean velocity not peak velocity Show Notes: Moving the Bar Fast! Theo's Instagram Theo's Twitter 

Episode 124 | Theo Pickles - Velocity Based Training in Rowing

Subscribe & Review on : Apple Podcasts | Stitcher David Young is the strength and conditioning coach for Rowing Australia Women’s Team. David and I sit down to discuss athletic development and how to teach rowing athletes the fundamentals for strength and conditioning who may be brand new to the weight room!  We also discuss how he and the Australian team structures their training with three gym sessions and two core sessions per week! Part 1 | David's Bio and background How did you come to work with the Women’s Team? Part 2 | Training and Progressions Framework for Rowing Australia in regards to S&C is following goals: Robustness and injury prevention Improve movement efficiency of the rowing stroke Athletic development The Drive Extended: S&C Video on YouTube Key Message #1) Build Movement Competence Before Load. Technique 1st, Load 2nd! Junior Rowing Benchmarks Key Message #2) Balance your resistance training program Primal Patterns: Squat, Lunge and Step Up, Single Leg Squat, Hip Hinge, Upper Body Pushing, Upper Body Pulling Explosive Movements: Med Ball Throws and Plyometrics Key Message #3) Challenge Trunk Musculature Why it’s important to focus on abdominals, lower back, gluteals, scapular stabilizers Categorizing Core Movements: Anti-Extension, Anti-Flexion, Anti-Lateral Flexion, Anti-Rotation, and Rotation 3 Lifting Sessions and 2 Core Sessions Per week Is this year round or does it fluctuate throughout the year? What do you emphasize in the core sessions? Show Notes: Rowing Australia Strength & Conditioning Rowing Australia Sports Medicine The Drive S&C Video    

Episode 123 | David Young - Athletic Development in Rowing

Episode 122 | Ryan Turfrey - High Performance Individualization Subscribe & Review on : Apple Podcasts | Stitcher Ryan Turfrey is the Senior Strength Specialist at High Performance Sport New Zealand and the lead for Rowing New Zealand. In this interview Ryan and I discuss periodization across the calendar year. We also chat about how to individualize training for athletes at different age and experience levels. Enjoy the episode! Part 1 - Ryan's background  and bio High Performance New Zealand BMX 2010-2014 Canoe Slalom 2014-2016 Rowing 2011-Present PhD work | Structural changes of muscles and tendons during strength based exercise and how they affect performance at the highest level of sport. Muscle research aims for more Olympic Gold https://www.nzherald.co.nz/nz/news/article.cfm?c_id=1&objectid=11586317   Part 2 -  Rowing S&C  Should we approach strength training differently for U19, U23/Senior, and Masters Rowers? Adaptive? Those with orthopedic issues? Should rowers max test? If so, how often? Should they use VBT as an alternative or force plates? Should strength training occur on the same day as intense workouts, or on UT2 days? Should strength training occur before, or after, other workouts?  How long do you keep the S&C sessions, is 45-60’ an optimal time frame or shorter/longer?   Part 3 -  HP New Zealand S&C Training What kind of evaluation or screen do they go through? How does that impact their program? Overall role of S&C in the athlete’s program. How has it evolved over the years? Is the athlete’s power profile taken into consideration when developing their program? Communication with sports medicine and physiology staff? Bond and Murray shared they stopped doing S&C under Dick Tonks and did more rowing training. What's Hamish up to now? Show Notes: Ryan Turfrey's Instagram Ryan Turfrey's Twitter Muscle research aims for more gold Postactivation Potentiation New Plymouth's Cameron Rolling with the Pros 

Episode 122 | Ryan Turfrey - High Performance Individualization

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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