Are you looking to improve your squat? Joining me on the show today is the one and only Lance Goyke. With Lance being very passionate about the anatomy and biomechanics behind the squat, I wanted to have him on to unpack the #1 problem we continuously see holding back our athletes’ squats. There is an education piece that has been misconstrued in the fitness population, and it comes down to understanding the difference between the squat as a movement pattern and the squat as a performance metric. We start the episode off by diving into the history behind the coaching of the knees out and butt back squat and why this cue might not be the most attainable for you and your goals. On the other hand, those who want to be a low bar squatter and compete in powerlifting are taken out of this equation because it’s one of the only exceptions where squatting with your knees out and butt back makes the most sense. Lance and I then dive into what you should look for in a squat in order to achieve the “perfect squat”. We unpack different strategies and tactics you can use to break away from this never-ending cycle of incorrect technique. Be sure to listen in as Lance and I share how to quickly improve your squat pattern so you can squat big weight, pain-free. What You'll Learn in This Episode:  [05:59] The history behind the knees out, sit back phenomenon [11:20] When knees out and sitting back in your squat makes the most sense [14:10] The difference between the squat as a movement pattern and the squat as a performance metric. [16:02] What to look for in a squat [18:32] Why your muscles are overactive [19:46] The “perfect squat” [28:21] The distinction between health and performance [29:56] Best way to Improve the squat as a movement pattern [36:55] The squat in the phone booth concept [40:17] The carryover effect [42:09] Breaking the cycle of incorrect technique [44:47] Best squat cues to give Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Check out the Pyramid Method in the shop here: https://shop.rebel-performance.com/collections/pain-free-performance/products/lance-goyke-the-pyramid-method (https://shop.rebel-performance.com/collections/pain-free-performance/products/lance-goyke-the-pyramid-method) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Learn more about force production in my episode with Ty Terrell: https://www.rebel-performance.com/how-to-use-velocity-based-training-to-become-a-more-powerful-athlete-ty-terrell/ (https://www.rebel-performance.com/how-to-use-velocity-based-training-to-become-a-more-powerful-athlete-ty-terrell/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature (GO HERE). 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then https://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature (GO HERE.) 4. Join the Rebel...

Rebel Performance Radio

Ep 95: The Fastest Way to Improve Your Squat

Should you be training with machines? Joining me on the show today is Ryan L’Ecuyer. I wanted to get Ryan on to discuss whether you should or shouldn’t utilize machines in your training and how to know the difference. It’s known that there was a phase where machines were extremely popular, and then they fell off because of the “functional training” movement. Well now they’re back, and Ryan and I break down whether you should be using them in your training and where exactly they fit in with your exercise selection. We start the episode off by unpacking the reasoning behind the falling of machines. Whether it’s due to machines not being cost effective, a time efficiency issue, potentially a coaching preference, or maybe a combination of them all. We then steer the conversation to where we feel machines fit in your training and when to use them. If you are primarily chasing output-oriented goals (hypertrophy, strength and power), utilizing machines in your training makes the most sense. Machines, especially if you are chasing hypertrophy, are going to allow you to reach that level of maximal effort and receive a more optimal response than other non-machine exercises. Ryan and I then dive into the concept of of coordination and its importance in this movement realm. Listen in to hear us break down this u-shaped curve that came from the machine movement and how and when you should fit them into your training. What You'll Learn in This Episode:  [7:26] Why machines got such a bad rep [14:30] The beginning of the “functional training” phase [16:40] Where machines make the most sense in your training [28:43] The coordination concept [31:47] The real bodybuilder realm [34:36] The importance of understanding your goals and what you want to accomplish [36:46] A common mistake in the movement realm [40:45] Breakdown of GPP training days [44:59] Bringing functional training and machine training together Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ryan L’Ecuyer here: https://www.instagram.com/lacurefit/ (https://www.instagram.com/lacurefit/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature (GO HERE). 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then https://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature (GO HERE.) 4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then https://www.rebel-performance.com/?utm_source=website&utm_medium=super_signature#offers (GO HERE.)

Ep 94: Should You Train With Machines

How do you go about sequencing your training? Joining me on the show today is Keiran Halton and Ryan Patrick. The three of us dive into what it means to sequence your training and how you can produce massive results by doing so. We constantly see athletes struggling to produce the results they want in a short period of time, and a lot of that comes down to how we are appropriately lining up our training elements to continuously build strength. The big question we see athletes face is whether to focus on work capacity, hypertrophy, strength, or power and the specific order these training blocks and phases should go in. We also see athletes struggling to know how often to switch up their main lifts and accessory work. The three of us go into detail on when the perfect time to have a phase change is and how changing up your training blocks can help your PR numbers skyrocket. The back end of the episode is surrounding the benefit of inverting your set and rep scheme in your training. From a strength and skill standpoint, inverting your reps allows for better skill acquisition and ultimately helps ensure high quality reps over poorly executed reps. Tune in to discover how you can sequence your training to unlock massive results in record time. What You'll Learn in This Episode:  [08:20] Perfect time to have a phase change [11:27] Two things competing in sequencing [15:10] The diamond approach [18:48] How often you should be changing exercises [21:25] The purpose of your accessory work [24:30] Using the different seasons to choose training phases [30:36] Developing skill by understanding myelin [31:30] Inverting your set and rep scheme  [42:25] The importance of the complexity and variability line [45:11] Choosing the right exercise variation for you [46:15] Potential barriers  Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature%22%20%5Ct%20%22_blank (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature%22%20%5Ct%20%22_blank (GO HERE). 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then https://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature%22%20%5Ct%20%22_blank (GO HERE). 4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then https://www.rebel-performance.com/?utm_source=website&utm_medium=super_signature%22%20%5Cl%20%22offers%22%20%5Ct%20%22_blank (GO...

Ep 93: How to Sequence Your Training for Massive Results in Record Time

Are you complicating the nuts and bolts of nutrition way more than you need to? Nutrition is quite simple when you nail down the strategies and models that work best for you and your body. That’s why I wanted to bring a good friend of mine, Ryan Andrews, on today to talk about strategies and tactics we can use to make changes to our nutrition behavior and habits. Ryan received his undergraduate degree in exercise science from the University of Northern Colorado. He also completed his training to become a Registered Dietician at Johns Hopkins Medicine, which then led him to his career with Precision Nutrition since 2007. It’s easy to get overwhelmed when dealing with changes in your nutrition: budgetary considerations, life/job considerations, food preferences, having a family to cook for, digestive issues, etc. Where we find people struggling is actually taking the daily actions to execute a nutrition plan. Here at Rebel, our athletes are very serious about their training and performance, and in most cases, a lot of them are undereating. There are so many strategies we can use to supplement getting in more food, making physique changes, and bettering our performance. In the last chunk of the episode, we dive into Ryan’s new book Swole Planet Building a Better Body and a Better Earth. We break down how changing our diet can accomplish a lot in the world. We can improve ecological health and farmworker welfare. It can also decrease our chance of chronic disease and help us build muscle. Listen in to hear Ryan and I unpack what you need to do to build your nutrition habit to make sure you reach your physique and performance goals. What You’ll Learn in This Episode: [05:47] Intro to Ryan Andrews [12:30] Strategies and tactics to make nutrition habit and behavior change stick [14:14] Starting with one small change to your diet instead of drastically changing your entire pantry and recipes [16:57] One of the biggest obstacles that gets in the way of seeing change [19:20] Taking advantage of using frozen veggies and precut fruits and veggies in your nutrition plan [20:30] The time factor and its role in habit and behavior success [23:15] Utilizing shakes to supplement getting in more food, making physique changes, and bettering your performance [24:27] Restructuring our go-to, default meals [32:33] Ryan’s new book Swole Planet Building a Better Body and a Better Earth [37:50] The importance of healthy soil [44:26] Where to find Ryan Andrews Links: Follow Ryan Andrews on LinkedIn here: https://www.linkedin.com/in/ryan-andrews-Add%202a468648/ (https://www.linkedin.com/in/ryan-andrews-Add 2a468648/) Add Ryan Andrews on Facebook here: https://www.facebook.com/ryandexterandrews (https://www.facebook.com/ryandexterandrews) Follow Ryan Andrews on Twitter here: https://twitter.com/ryan_d_andrews (https://twitter.com/ryan_d_andrews)  Follow Ryan Andrews on Instagram here: https://www.instagram.com/ryandexterandrews/ (https://www.instagram.com/ryandexterandrews/) Check out Ryan’s books here:  https://www.goodreads.com/author/show/19865669.Ryan_Andrews (https://www.goodreads.com/author/show/19865669.Ryan_Andrews) Explore Ryan Andrews site here: https://www.ryandandrews.com/about (https://www.ryandandrews.com/about) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted

Ep 92: How to Build Your Nutrition Habit with Ryan Andrews

Do you have a hard time separating pain and performance? Both can be extremely tricky to navigate, particularly when you’re trying to crush your performance without also crushing your back, hips, knees, etc. This is why I wanted to bring Ian Titus, a rock star client of Rebel Performance, on to discuss how we got his performance skyrocketing while staying pain-free. Not too long ago, Ian set a goal for himself to hit a 500 lb deadlift before he was 50 years old; however, he couldn’t quite master the most important part – adding weight to the bar. What kept stopping him was the excruciating back pain he would get each time he would lift the bar. That’s when Ian decided it was time for a change and joined the Rebel fam. Fast forward to 12 weeks later, and Ian just smashed a massive 100+ lb deadlift PR of 560 lbs, 100% pain-free. This episode is all about Ian and I unpacking the exact steps we followed to make it happen. The two of us dive into the importance of having somebody else program for you, the implements and exercise selection you should choose and why utilizing different training phases is good for your training. Listen in to discover how you can PR your deadlift by 100 lbs in just 12 weeks, while still feeling your absolute best. What You'll Learn in This Episode: [04:19] Ian's past deadlift numbers versus his numbers now [10:40] Getting Ian hitting his PRs pain free [12:52] Key differences in Ian programming for himself versus when he hopped in with Rebel Performance [16:10] Separating performance output from feeling good and being pain free [20:03] The implements and exercise selection that helped Ian become pain free [23:00] How your ego can get you in trouble [25:23] The key to replicating Ian's results [28:08] The cardio game changer [30:00] Three big changes Rebel brings to the table [36:18] The importance of going through different training phases [41:50] Where to find Ian Titus [42:30] Ian's recommendation for why you should join us at Rebel Performance  Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ian Titus here: https://www.instagram.com/iantitus_/ (https://www.instagram.com/iantitus_/) Want to learn more about the Training Team? Click here to chat with our team: https://direct.lc.chat/13098984/ (https://direct.lc.chat/13098984/) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature (GO HERE). 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then https://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature (GO HERE.) 4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then https://www.rebel-performance.com/?utm_source=website&utm_medium=super_signature#offers (GO HERE.)

Ep 91: How to Hit a 100 lbs Deadlift PR in 12 Weeks with Ian Titus

Do you struggle with knee pain in your training? Joining me on the show today is Dr. Jon Gardner, the Regional Director and Sports Physical Therapist at True Sports Physical Therapy. The knee is a tricky joint and when pain is present, it can be a huge setback in your training and even in your normal daily routine. Most knee pain can be preventable, which is why I wanted Jon to sit down with me to unpack the tactics and strategies you should utilize to ensure you are pain-free. What a lot of this comes down to is focusing on what’s going on above the knee (at the hip) and below the knee (at the foot and ankle). Jon and I dive into a bird’-eye view of the hinge joint and how the hip, foot and ankle impact function and pain performance. We also discuss tips you can use to build ankle, foot, and calf strength, which will ultimately help strengthen your knees. We then do a deep dive into how the hip complex contributes to knee pain and ways you can reclaim your range of motion in your hips. We then share a handful of exercises you can do to improve motion and control. In a lot of cases, many people are stuck managing pain symptoms instead of fixing the true underlying driver. So, listen in as Jon and I unpack what you need to do to build yourself bulletproof knees. What You'll Learn in This Episode: [04:45] Intro to Dr. Jon Gardner [09:25] Bird's-eye view of the hinge joint [11:01] The layering effect [13:05] Tendinopathy type pain versus general PFPS [15:39] The hip, foot and ankle's impact on function and pain performance [18:25] Strategies you can use to build ankle, foot, and calf strength [21:43] Unstable surface training [27:35] How the hip complex contributes to knee pain [34:41] Reclaiming the range of motion in your hips [37:50] The impact of variations on split squats [41:10] Utilizing the step up to improve control [44:57] Where to find Dr. Jon Gardner Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Dr. Jon Gardner here: https://www.instagram.com/dr.jongardner23/ (https://www.instagram.com/dr.jongardner23/) Check out True Sports Physical Therapy here: https://truesportsphysicaltherapy.com/ (https://truesportsphysicaltherapy.com/) Want to learn more about the Training Team? Chat with our team here: https://direct.lc.chat/13098984/ (https://direct.lc.chat/13098984/) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature (GO HERE.) 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Thenhttps://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature ( GO HERE). 4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then https://www.rebel-performance.com/?utm_source=website&utm_medium=super_signature#offers (GO HERE).

Ep 90: How to Bulletproof Your Knees with Dr. Jon Gardner

What do you think the most overlooked variable is when writing a training program?? Joining me on the show today are two of the Rebel coaches, Ryan Patrick and Keiran Halton. The three of us unpack why gamification is so important in programming and the benefits you’ll reap once you stop overlooking it. Using gamification in your workouts does the following: it creates a setting that is more fun and not as easy to get burnt out in, it causes you to push harder because you always have a number to beat, and it will allow you to start hitting daily PRs.  Join us as Keiran, Ryan and I share some of our favorite techniques and strategies when it comes to gamification and how to utilize it in your workouts. Since the pandemic, a large portion of our athletes aren’t training in group settings, and some are strictly training by themselves. We want to be sure we are setting our athletes up for success, and the most effective way to do this is to ensure they are creating competition with themselves that keeps their training fun and leaving them experiencing more progress in 12 weeks than most people see in 6-12 months. The three of us dissect the auto-regulation technique, representative task design, and the mirror effect. We then wrap up the episode by bringing in velocity-based training and the benefits of utilizing it in your workouts. We also share why we believe people are married to the periodization models and why specific goals call for other methods. Be sure to listen in as we unpack how to gamify your workouts to 10x your performance.  What You'll Learn in This Episode:  [02:42] Realizing that there are different levels of athletes [08:30] Intro to how to gamify your training [10:11] Throwing games in your warmup [13:59] Representative task design [15:05] Creating competition with yourself using the double progression method [16:27] The auto-regulation technique [20:31] How to use the mirror effect [23:48] Utilizing velocity-based training [29:55] Why people are married to periodization models [32:11] Using MetCons to gamify your training Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential): 1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? https://www.rebel-performance.com/training-templates/?utm_source=website&utm_medium=super_signature%22%20%5Ct%20%22_blank (CLICK HERE) to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism. 2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then https://shop.rebel-performance.com/?utm_source=website&utm_medium=super_signature%22%20%5Ct%20%22_blank (GO HERE). 3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then https://www.rebel-performance.com/challenge?utm_source=website&utm_medium=super_signature%22%20%5Ct%20%22_blank (GO HERE). 4. Join the Rebel Performance Training Team. Want to work...

Ep 89: How to Gamify Your Workouts and 10x Your Performance with the Rebel Crew

Would you like to improve your work capacity in your training? Joining me on the show today are two of the fellow Rebel Crew, Keiran Halton and Ryan L’Ecuyer. This episode is all about how we can improve our ability to ENDURE. And while this is a very broad topic, the three of us unpack all things work capacity, aerobic endurance, and programming strategies to help develop the best outcomes for your training goals. We first dive into the episode discussing whole body exercise versus local muscular “limiters” and the difference between how it feels to fail on a machine in comparison to failing during conditioning work. Improving your work capacity comes down to the process of getting oxygen down to the muscle mitochondria and how well you are actually supplying and utilizing the oxygen. It’s important to understand what’s going on from a cardiovascular standpoint versus a muscular standpoint in order to effectively improve your training abilities. We then steer the conversation to how to differentiate between low training days and high training days and the importance of incorporating both in your programming. We also hit on how you can begin blending conditioning work with hypertrophy work to get the most out of your training. Listen in to discover the tools you need to improve your work capacity and build yourself a 600 HP and 100 MPG engine. What You'll Learn in This Episode:  [07:21] Whole body exercise versus local muscular "limiters" [13:14] Difference between failing on a machine and failing during conditioning work [15:13] Systemic signal versus local signal [16:20] Respiratory steal concept [29:10] Benefits to having a good aerobic system [30:39] Capacity to supply and utilize oxygen [31:55] What's going on from a cardiovascular standpoint versus a muscular standpoint [34:25] Why a mixture of low days and high days in training is so important [39:20] Glycolytic work [46:59] Blending conditioning work with hypertrophy Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) If interested in the Oxygen Course email us “OXYGEN” here: hello@rebel-performance.com Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow Ryan L’Ecuyer here: https://www.instagram.com/lacurefit/ Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show (Take a course to become a better coach)

Ep 88: How to Develop Your Ability to ENDURE with the Rebel Crew

Do you know the ins and outs of the NIRS technology? Joining me on the show today is my good buddy, Dr. Jesse Craig. Jesse is a postdoctoral research associate at the University of Utah, and he was also my post doc when I studied in his lab for two and a half years. Jesse studies oxygen delivery and utilization and its impact on exercise tolerance in health and disease. So, with the NIRS device becoming more and more popular in the fitness industry, what better time than now to bring Jesse on to share some of his knowledge and research working with the technology.  We dive into the episode giving a background on what the NIRS is and how it works. It’s becoming more prevalent that athletes and coaches don’t understand the ins and outs of the technology: what is the data giving us? What conclusions can we draw from that data? What can we use the NIRS for? Jesse then unpacks the importance of balancing oxygen utilization and supply. Without being able to match supply and demand, health and performance will deplete. We do a deep dive into the limitations to the technology and the primary drive of change in saturation. We then unpack the importance of critical power in exercise physiology. Be sure to listen in to discover the good, the bad, and the ugly of the NIRS. What You'll Learn in This Episode: [04:37] An intro to Dr. Jesse Craig [07:09] Background on what the NIRS is [08:39] Different technology of the NIRS [09:54] Balance between utilization and supply [12:29] The NIRS role in the VIC equation [15:48] Limitations when looking at SAT [18:43] Primary driver of change in saturation  [20:50] Typical probe distance  [25:30] Rectus versus the vastus  [27:44] Blood flow’s role in oxygen utilization  [30:48] The occlusion technique  [34:07] The importance of critical power in exercise physiology  [38:49] Where to find Dr. Jesse Craig Links:  Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Email Dr. Jesse Craig here: jesse.craig@utah.edu Follow Dr. Jesse Craig on Twitter here: https://twitter.com/craig_jesse?lang=en (https://twitter.com/craig_jesse?lang=en) Check out Thomas Barstow’s review on NIRS here: https://bit.ly/3B20v2n (https://bit.ly/3B20v2n) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Ep 87: NIRS: the Good, the Bad and the Ugly with Dr. Jesse Craig

Do you feel you are physically literate and able to move with confidence and competence in your training? On the show this week, I have Lance Goyke and the legendary Rufus Blackbone joining me to discuss the physical literacy crisis we are currently facing. Rufus is a great friend and early mentor of mine who has been working in the athletic coaching profession for 40+ years, so I wanted him to join Lance and I to dive into why humans as a whole are moving worse now than ever before.  The intended topic for our discussion today was to unpack where we see Olympic lifts fitting into athletic development; however, a huge chunk of the episode is surrounding physical literacy and illiteracy. We can all agree that the main goal for any coach is to find the best tools for the job to build resilient, strong, and powerful athletes. There’s always the argument of whether or not kids are ready for the training that’s exposed to them, and in most cases, basic foundation just isn’t there.  So, dive in with us as Rufus shares his ideal progression and layout for young athletes.  In this episode, Rufus, Lance and I discuss all things baseline movement competency, risks you face when loading up bad movement patters, general physical preparation, the process problem, mind development in young athletes, and so much more. Be sure to listen in to discover what the physical literacy crisis is and how we can fix it. What You'll Learn in This Episode: [06:59] Development of an athlete over time [08:12] Ideal progression layouts for young athletes [17:42] Issues with squatting in high level athletes [20:13] General physical preparation (GPP) [24:05] Mind development in young athletes [37:05] The importance of training exposure [45:32] Understanding what's in your training toolbox [53:02] The process problem [56:05] Developing physical literacy later on in life [58:47] Movement differences in wide range of exposure versus narrow range of exposure at a young age [59:58] Using lower conditioning days for GPP circuits Links:  Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Check out Smoothies with Rufus here: https://linktr.ee/smoothieswithrufus?utm_source=qr_code (https://linktr.ee/smoothieswithrufus?utm_source=qr_code)  Follow Rufus on Instagram here: https://www.instagram.com/grantgardis/ (https://www.instagram.com/grantgardis/) Follow Smoothies with Rufus on Instagram here: https://www.instagram.com/smoothieswithrufus/ (https://www.instagram.com/smoothieswithrufus/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Ep 86: Getting to the Bottom of the Physical Literacy Crisis with Rufus

Do you want to simultaneously develop strength, hypertrophy, power, endurance, and movement in your training? Joining me on the show today is Chris Eldridge, a high-performance firefighter and client of Rebel Performance. Chris has competed in powerlifting, strongman, boxing, and rugby, and now finds himself in a career that requires all forms of fitness, firefighting. Chris joined the Rebel Performance Training Team back in January, and his training success has skyrocketed since. He’s now hitting PR numbers across the board in all aspects of strength, power, and endurance. He and I dive into what it means to be the total package and why it’s common to see athletes struggling to bring strength, endurance, power, and speed to the table at the same time. Chris shares a glimpse into his training background and the many wins since joining the team. We discuss single leg/arm work and its positive effect on performance and why it’s so important to have somebody else program for you, that way you aren’t overthinking and overlooking your least favorite exercises. Be sure to listen in to hear how we helped Chris unlock the true total package performance. What You'll Learn in This Episode:  [12:18] How Chris was introduced to Rebel Performance [15:00] Bringing the total package to the training table [18:27] Importance of creating attribute bars [19:06] Big takeaways that have contributed to Chris's training success [23:10] A glimpse of what a firefighter's uniform weight is [24:15] The use of single leg/arm work and its positive effect on performance [27:23] The benefits of having somebody else program for you [33:27] Bringing the conditioning variable to the table while also getting the hypertrophy and strength outcomes [41:57] Why you should join the Training Team Links: Follow Chris Eldridge on Instagram here: https://www.instagram.com/boogeyman_511/ (https://www.instagram.com/boogeyman_511/) Explore our Free Training Samples here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk)  Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Ep 85: Decoding the Total Package Puzzle with Chris Eldridge

Have you ever wondered what it would be like to have your online training friendships turned to real life, in-person friendships? Joining me on the show this week are a couple of the Rebel crew, Ryan Patrick and Keiran Halton. The three of us debrief the training team camp we put on this past weekend as we unpack our favorite moments and takeaways from the events. From just pure entertainment, learning, throwing down, putting in work, community, and so much more, it’s humbling that we were able to gather a group of amazing humans we've been training with online for years to crush weights together for a weekend. So many questions and conversations popped up over the weekend, so it’s only fitting to share with you all the many lessons learned. We talked all things lifting, sprinting, biomechanics, change of direction, and energy system development. We dive into the discussion on whether you can get strong on one leg, in particular, using really heavy single leg lunge patterns as a replacement to your main squat. We then steer the conversation to the number one mistake we saw during change of direction work and how to bring back speed and change of direction work into your training. We close out the episode discussing how hard people are actually working in their workouts. Do you think you are working as hard as possible? The answer is, you’re probably not. What You’ll Learn in This Episode: [03:40] Training camp details [05:30] The big training camp takeaways   [06:40] Cost to high intensity change of direction work [12:02] Looking at drills from a different lens [14:30] The curved run series [20:16] Sensory motor work [22:15] Replacing main squats with single leg variations [27:25] High trap bar deadlifting versus squatting [31:05] Doing less when getting back into sprinting [36:30] Wide versus narrow ISA [38:00] Taking HRV tracking with a grain of salt [41:02] Choosing exercises with load or velocity Links: Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Explore our Free Training Samples here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk)  Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Ep 84: Training Camp Debrief – Getting Strong on One Leg, Change of Direction Packs a Punch, Sprint Mechanics, and Environmental X Factor

Did you know you could improve your performance by using salt and electrolytes? Joining me on the show today is Dr. Mike T. Nelson, a research-fueled nutrition and fitness educator. With his Ph.D. in Exercise Physiology, BA in Natural Science, and MS in Biomechanics, Dr. Mike spent a large portion of his life learning how the human body works, in particular, how to properly condition your body to burn fat and become the strongest and healthiest you can be. We start the episode off with Dr. Mike sharing the why’s behind salt and what the effects of having salt in your diet can do for your recovery, while also understanding the different levels of sodium in your body.  We then do a deep dive into the importance of maintaining fluid volume in order to sustain cardiac output. We talk all things cardiac drift, the effects of fluid and electrolytes on HRV, higher levels of salt intake and what to look out for, and more. Listen in to hear Dr. Mike break down what salt and electrolytes are, how they work, if they improve performance, and whether or not you should take them.   What You’ll Learn in This Episode: [02:30] An intro to Dr. Mike T. Nelson [04:25] Background on solvents and solutes   [06:50] The why’s behind salt [08:30] The effects of sodium on recovery [09:45] Understanding the different levels of sodium [11:07] Variability between good days and bad days [12:40] Causes and severity of hyponatremia [15:00] The importance of maintaining fluid volume [16:10] Cardiac drift [17:01] What’s happening at the cellular level [18:09] Large exposure to acute differences [19:30] The effects of fluid and electrolytes on HRV [23:48] Higher levels of salt intake and what to look out for [26:05] Guidelines for general, generic dosages [30:00] Where to find Dr. Mike T. Nelson  Links: Explore Dr. Mike’s website here: https://miketnelson.com/tag/flex-diet/ (https://miketnelson.com/tag/flex-diet/) Follow Dr. Mike on Instagram here: https://www.instagram.com/drmiketnelson/ (https://www.instagram.com/drmiketnelson/) Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk (https://bit.ly/34x0jKk)  Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Ep 83: How to Use Salt and Electrolytes to Improve Your Performance with Dr. Mike T. Nelson

Have you ever sat down and really thought about whether or not you should use Olympic lifts in your training? Joining me on the show today are a few of the Rebel coaches, Ryan Patrick, Lance Goyke and Keiran Halton. The crew and I chose a very controversial topic to discuss this week: should you be Olympic lifting in your training? Why or why not? In no way do we not appreciate Olympic lifts; they definitely have their place and provide such a strong lineage in our industry. We just believe there are far better and safer options you can choose while still getting the outcome you want. We dive into the episode stating the populations we believe NEED Olympic lifts: those who are Olympic lifters, those who compete in CrossFit, those who genuinely enjoy Olympic lifts and have specific goals, and those who are college bound athletes whose programs will utilize these types of lifts. We discuss a handful of tools you can use to ensure your athletes see progress that also benefits their long-term development. The crew then shares some examples of ways to generate power without Olympic lifts: resistance sprints, kettlebell swings, kettlebell cleans and kettlebell snatches. We talk all things Eastern Bloc, survival of the fittest, the overextension patterns, the use of carry variations, and power with the heavy versus the power with the light. Listen in to hear how you can become a more powerful athlete with maximum outcome and lower levels of complexity. What You’ll Learn in This Episode: [03:12] The populations that NEED Olympic lifts [06:55] Preparing high school athletes for college [09:01] Maximum outcome with lower levels of complexity [10:52] Utilizing VBT [11:41] Other options for generating power [13:15] Addressing force absorbance [21:19] Eastern Bloc and survival of the fittest [24:10] The overextension pattern [27:55] Olympic lifting alternatives [29:55] The strongman realm [33:01] The use of carry variations [38:15] Power with the heavy versus power with the light [41:00] Challenges with chasing more force [42:13] Repeatability Links:  Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/ (https://www.instagram.com/coachryanpatrick/) Follow Keiran Halton here: https://www.instagram.com/halton_performance/ (https://www.instagram.com/halton_performance/) Follow Lance Goyke here: https://www.instagram.com/lancegoyke/ (https://www.instagram.com/lancegoyke/)  Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Ep 82: Should You Olympic Lift? (Probably Not) with the Rebel Crew

Do you want to be antifragile and put on 18 lbs of pure muscle? On the show this week, Dr. Charlie Mize, a good friend and long-time client of Rebel Performance is joining me to discuss how we helped him pack on nearly 20 pounds of muscle and got him feeling better than ever. Charlie is a doctor who specializes in emergency medicine and resuscitation. Previously, he did helicopter mountain rescue and pre-hospital critical care in Bhutan, and he is now with the International Committee of the Red Cross working on resuscitation of the war wounded. With such a physically demanding profession, Charlie’s fitness is essential for his performance. We dive into the episode as Charlie shares his fitness journey going from having constant pain to hitting PRs on all his lifts. We unpack the necessity of fitness skills in certain career paths, being overspecialized in one particular thing, knowing your fitness limitations, movement-based changes, and understanding the way your body adapts. We then steer the conversation to competition-based training and the power behind having a community to join you in crushing your goals. To close out the episode, Charlie shares some lessons and takeaways from his experience training with Rebel Performance. What You’ll Learn in This Episode: [02:15] An introduction to Dr. Charlie Mize [04:45] The necessity of fitness in certain careers [08:30] Downsides of being overspecialized in one thing [10:39] Understanding your fitness limitations [16:50] The benefits of having balancing abilities [18:30] Movement based changes [21:45] The power behind community and competition-based training [26:18] Charlie’s lessons and takeaways training with Rebel Performance [28:20] Understanding the way your body adapts Links: Explore our free training samples here: https://www.rebel-performance.com/training-templates/ (https://www.rebel-performance.com/training-templates/) Check out our free resources here: https://www.rebel-performance.com/free-resources/ (https://www.rebel-performance.com/free-resources/) Learn about the Training Team here: https://bit.ly/3eRHBlr (https://bit.ly/3eRHBlr) Rebel Performance: Text REBELRADIO to 81493 to get 10% off your first program Text RPCOACHING to 81493 to join our next case study training group https://jamescerbie.typeform.com/to/hECiC0hX (Take the Rebel Performance Training Quiz to find the right program for you) https://www.rebel-performance.com/inner-circle-training-team?utm_source=podcast&utm_medium=show%20notes&utm_campaign=coaching (Get a coach that's dedicated to your success) https://www.rebel-performance.com/courses?utm_source=podcast&utm_medium=show%20notes&utm_campaign=course (Take a course to become a better coach)

Ep 81: How to Gain 18 lbs of Muscle and Become Antifragile with Dr. Charlie Mize

Rebel Performance Radio is a podcast for educated meatheads trying to forge super freak athletes. Each week we light your brain on fire with some of the top coaches, athletes, scientists, dudes, and gals on the planet to help you suck less as a strength coach, athlete, and human. We talk all things training, nutrition, movement, and lifestyle with a healthy amount of banter, movie quotes, and predator handshakes sprinkled on top. New episodes air every Monday morning. Why not start your week with us?

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