FIT | STRENGTH Performance Podcast

FIT | STRENGTH Performance Podcast

By Mark BruceHealth & FitnessFitness
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FIT | STRENGTH Performance Podcast episodes

  • [FIT | STRENGTH Performance] Training When Injured #6

    [FIT | STRENGTH Performance] Training When Injured #6


    Training when injured in addition to physical therapy should happen.


    Always deter to the medical professional, but in experience and conversation with other Physical Therapists and Ortho's it is recommended.


    The rate of injury on the healthy side goes up after an injury due to detraining that side when able to play your sport again. Therefore, if you hurt your right ankle you should still train your left leg and upper body to a high level to maintain fitness.


    Check out these IG posts of me training with a banged up achilles==> https://www.instagram.com/p/Cu2bFigM-R4/


    Check us out on Instagram and YouTube:

    https://www.instagram.com/fitstrength_performance/

    https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw



    10 min
  • [FIT | STRENGTH Performance]  Warming Up Outside of the Gym #5

    [FIT | STRENGTH Performance]  Warming Up Outside of the Gym #5

    • This is one of the top reasons athletes come to heir training session and says their body is really run down, sore, or injured

    • Athletes need to prepare their body regardless of if their at AAU practice, shooting on their own, or at FSP

    • Foam Roll, Static Stretch , Dynamic Stretching, and Dynamic Hops, Skips, Bounds, various lateral/cod movements 

      • Check us out on Instagram and YouTube:

      https://www.instagram.com/fitstrength_performance/

      https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw


      6 min
    • [FIT | STRENGTH Performance] What a training calendar looks like and also in-season training #4

      [FIT | STRENGTH Performance] What a training calendar looks like and also in-season training #4

      • Athletes should train 2x a week all year long

      • Training should begin during their season; does not mean the training should be crazy difficult but it should focus on what the athlete is not getting in their sport and also mitigating overuse injuries 

      • When the season ends the athlete should and can start training 2x a week to rebuild their pre season strength and ability or heal whatever may be hurt or achy; Athletes can either go up in sessions when AAU/CLUB ends or down when it is really busy but still should find a way to get in 2 training sessions. 

      • The goal for the year is to:

        • Build Size and Remodel Tissue

        • Build Strength 

        • Build Strength + Power 

        • Build Power + Maintaining Strength 

        • Increase Power outputs

        • In Season Training

        • First we need to make sure athletes are big enough and then strong enough before checking of other boxes. Regardless of what the athletes need if the program is balanced and gives the athlete a little bit of everything results will be seen


          • Check us out on Instagram and YouTube:

          https://www.instagram.com/fitstrength_performance/

          https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw


          8 min
        • [FIT | STRENGTH Performance] What is Zen Planner and Trainheroic #3

          [FIT | STRENGTH Performance] What is Zen Planner and TrainHeroic #3

          Zen Planner 

          • How you schedule classes

          • How you add payment information 

          • How you can review your package expiration date, sessions used, or sessions you have left

          • See the schedule for the week

            • Trainheroic

            • How athletes and adults access their workout at the gym 

            • App must be downloaded on the phone of the person training at the gym

            • We have access to ipads at the gym incase a cell phone is forgotten or the person does not have one. 

            • The calendar on TH does not coordinate with Zen Planner and when you scheduled to come to train. 

              • Check us out on Instagram and YouTube:

              https://www.instagram.com/fitstrength_performance/

              https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw


              5 min
            • [FIT | STRENGTH Performance] Session Policy #2

            • Session Policy

              • Must sign up three hours before the session starts at which you want to attend 

                • 6 Hour Cancellation window or a $25 fee is charged 

                • 6:1 Ratio of athlete to coach

                • Athletes can arrive 10-15 minutes before their session but it does not mean they can go right to the floor. A coach will let them know when a spot is available

                • Cell phone are needed to use Train Heroic 

                • If the weather is bad do not wear outdoor shoes inside

                • Athletes can not use their program on TH outside of the gym. We offer hybrid coaching models so athletes can train at FIT | STRENGth and also on their own somewhere else. 

                • Water is on site but athletes can still bring their own water

                • Bathrooms are available

                • Athlees must be respectul of the businesses connected to the facility and only make noise if it is apart of the exercise (i.e. no throwing weights unless you think the weight is to heavy and you have to drop it, no knocking the wall for whatever reason, using a voice that is appropriate and so the coaches or other athletes can hear you, no profanity)

                • Wifi will be provided and on the white board 

                • You are able to book out as far as you can based how many sessions you have. 

                • If you have any questions please email [email protected]

                  • Check us out on Instagram and YouTube:

                  https://www.instagram.com/fitstrength_performance/

                  https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw


                  8 min
                • |EP. 73| 3 Strategies To Jump Higher

                  3 Best Strategies to Increase Your Vertical

                  As an athlete, you know how important it is to have a strong and explosive vertical jump. 

                  Whether you are a basketball player looking to dunk, a volleyball player trying to spike, or any other athlete trying to improve their performance, having a high vertical jump can be a game-changer.

                  In today’s episode, I discuss three strategies to help improve your vertical jump. 

                  These strategies are: 

                  1. Produce force 

                  2. Develop stiff tendons 

                  3. Manage the load/volume of jumping 

                  Thanks for tuning in…

                  Mark

                  P.S. On May 24th FIT | STRENGTH and Roc Physical Therapy are teaming up for a jump training workshop for athletes. We are going to break down how to increase your vertical jump and go through a series of exercises that will help you jump higher, play stronger, and reduce any risk of an injury. 

                  REGISTER HERE! 

                  https://fit-strength.sites.zenplanner.com/event.cfm?eventId=0376D129-C9B1-4DBA-A53B-CFFAC2C0A730


                  https://www.instagram.com/fitstrength_performance/

                  https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw

                  www.fit-strength.com



                  16 min
                • [Ep. 71] Do You Need Supplements!? Coach Tyler Curtis of Florida Atlantic

                  Supplements are a hot topic in the fitness and sports performance industry. 

                  The supplement industry is a multi-billion dollar arena and new companies and supplements keep popping up on the market.

                  Supplementation can enhance performance, and also improve the quality of life of athletes and adults. However, with the amount of supplements out there on the market, it is extremely overwhelming and confusing to figure out what supplements athletes should take, and what will provide results.

                  That is why, I reached out to a former coworker and colleague of mine Coach Tyler Curtis, who is a strength coach at Florida Atlantic University.

                  Tyler has been a coach for over 10 years and a precision nutrition coach as well. Tyler has a vast knowledge and strength and conditioning but also nutrition and supplementation.

                  Coach, Tyler highlighted:

                  • Nutrition first and then supplements
                    • Where are your money should go when purchasing supplements
                      • His favorite brands of supplements to purchase
                        • Coach Tyler shared a ton of gems in this episode so you do not want to miss out.

                          • Check out episode 71!









                          1 hr 4 min
                        • [Ep. 70] Are Your Shoes The Problem?

                          Check out today's episode about whether or not you should train barefoot or wear minimalist shoes.


                          Check out Vivo Barefoot for a top-quality wide-toe box shoe!


                          https://www.vivobarefoot.com/us/?msclkid=83a41d5c9267133d28be79697da2b49f&utm_source=bing&utm_medium=cpc&utm_campaign=Vivo-US-EN-BI-Conversion-SEA-B-Brand-Exact&utm_term=vivobarefoot&utm_content=Vivobarefoot-XX-XX-XX


                          Follow us on IG: https://www.instagram.com/fitstrength_performance/

                          And YouTube: https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw

                          17 min
                        • [Ep.69] How To Improve Your Defense
                          Myths about Defense:
                          Do not cross your feet
                          Defense is all effort
                          You have to be a really good athlete to be a good defender
                          Defense is all about shuffling and sliding your feet
                          YOU WILL CROSS YOUR FEET
                          Defense is all about decelarting and reaccelerting
                          You can be a good defender if you have good reaction time, are strong, are able to see where the offensive player wants to go
                          You have to understand various Change of direction drills and agility drills and then make them reactive
                          Strength does matter when it comes to
                          28 min

                        About FIT | STRENGTH Performance Podcast

                        From the publisher's feed

                        Welcome to the FIT | STRENGTH Performance Podcast. This show is hosted by Mark Bruce, owner and head performance coach of Fit Strength Performance located in Fairport, New York.