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

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!

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Show Notes:

Sam Loch (World Rowing)

Sam Loch (Instagram)

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

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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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

In Episode 014 of the LEO Training Podcast I sit down with Dr.

Dr. Steve Capobianco holds a B.A. and M.A. in Kinesiology and

Here's what you will learn in this episode:

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ProjectMOVE

RockTape

Fascial

Fascia

Hudl

KinetiSense

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:

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

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:

Show Notes:

www.backfitpro.com

BackFitPro (Facebook)

BackFitPro (Instagram)

Back Mechanic

University of Waterloo Spine Biomechanics Laboratory

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:

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

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:

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:

Fusion Fitness Studio (Website)

Fusion Fitness Studio (Facebook)

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:

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:

Recycledman Foundation

Recycledman Foundation (Facebook)

Dragonfly Heart Camp (Facebook)

Teamintraining.org

Heart of Iron