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

LT 068 | Greg Hughes - Integrating Technology into Collegiate Rowing Subscribe & Review : iTunes | Stitcher

Earlier this year I had the pleasure of catching up with Princeton University Men's Heavyweight Rowing Coach Greg Hughes at the 2016 Joy of Sculling Conference. Greg teamed up with rowing biomechanics expert Connie Draper to give a great presentation on the integration of different types of technology into collegiate rowing. This is a fascinating look at how coaches and athletes can use data from the boat such as force curves, individual data such as heart rate variability and heart rate, and GPS data to become better informed about how to execute during training as well as enhance our ability to recover between training sessions.

Greg has had tremendous success as an athlete and a coach. Here are just some of the highlights of his career.

Greg Hughes begins his eighth season with the Tiger heavyweights in 2017 and has guided Princeton to a 16-2 record over the last two seasons, as well as medals at both Sprints and IRAs both season. Last year, Princeton went 8-1 and won medals in its top four boats at postseason regattas; the varsity boat took silver at Sprints and bronze at IRAs, its best postseason performance in a decade.

Since 2013, Princeton has made every grand final at Sprints and IRAs, and it hasn't finished below fourth in either.

As the heavyweight coach, Hughes has led Princeton to an 48-14 record, including an 29-13 mark in the Ivy League. He has also helped several of his individual rowers to international success, including 2016 captain Martin Barakso, who was a member of the Canadian Team at the 2015 Senior World Championships. Many of his rowers have competed at the U-23 Worlds annually, including eight current or incoming rowers at the 2016 Championships.

Hughes, a former Ivy League and national champion rower with the Princeton men's lightweights, took over as head coach of the men's lightweight crew in 2006, following the retirement of his former coach, Joe Murtaugh. In his first year, Hughes turned a team that had gone 2-7 in consecutive seasons into a program that went 5-3 and earned a bronze medal at nationals.

In each of the next three seasons, Princeton's winning percentage would improve, and the Orange and Black would win at least one medal at either the EARC or IRA championships. In 2008, the Tigers rose to No. 1 in the national rankings, won its first Goldthwait Cup over Harvard and Yale since 1999 and placed second at the Eastern championships.

In 1999, Hughes co-coached the U.S. lightweight men's 2- and the heavyweight 2+ at the World Championships, with the latter winning the gold. He co-coached the U.S. men's eight and the men's pair at the Under-23 World Championships in 2000, where the eight won a bronze medal. The next year, Hughes assisted Murtaugh in coaching the U.S. lightweight eight that won bronze at the World Championships. In 2002, Hughes coached the Under-23 men's eight to a gold and the pair to a bronze at the World Championships. He also led the U.S. 4+ to a bronze medal at the 2004 World Championships. In 2005, Hughes coached the US men's 4- which finished 4th at the Under-23 Worlds, and he coached the U.S. men's 4+ to gold at the 2007 World Championships.

Hughes was a four-year lightweight rower under Murtaugh. A 1996 Princeton graduate, Hughes was undefeated in all of his four regular seasons and won two Eastern Sprints titles. He was an All-Ivy League rower on the 1994 and 1996 national championship lightweight crews. He served as team captain in 1996 and won the Gordon G. Sikes Award for the greatest contribution to Princeton lightweight crew. He would go on to be an alternate for both the 1997 and 1998 lightweight U.S. national teams.

Interview Topics:

• Intro/Background as an athlete
• Greg's path to coaching
• Firstbeat
• Peach System
• Catapult
• High Performance Initiative at Princeton University
• Accounting for the rigors of an academic schedule with student athletes
• Peaking for high performance in college rowing
• and much more

Show Notes:

• Princeton University Men's Heavyweight Rowing (Website)
• Princeton University Men's Heavyweight Rowing (Instagram)
• First Beat
• Peach System
• Catapult Sports

This podcast interview has a very special meaning for me personally. I got to sit down and interview Dr. Perry Nickelston who is the person who inspired me to start this podcast. He gave me the belief that it was possible and planted the seed in my mind that it was something I could do. I've had the privilege of learning from Dr. Perry twice in person. The first time was at the RockTape FMT 1 & 2 Seminar and the second time was at his workshop, Primal Movement Chains. This is a phenomenal interview and was a ton of fun. We cover a ton of ground and we also discuss Dr. Perry's upcoming book being released later this year.

Dr. Perry Nickelston is a chiropractic physician with nineteen years in the trenches helping people get out of pain. He is the owner of the Pain Laser Center in Waldwick, New Jersey, which specializes in Deep Tissue Laser Therapy for pain relief and healing, and the owner and director of Stop Chasing Pain, an education company dedicated to teaching people how to move better and take back control of their lives from pain. He is an international speaker and teacher on movement, pain, laser therapy, and corrective exercise programs and the creator of the "Primal Movement Chains: Moving Beyond Mobility" courses, which are taught all over the world. He is also a writer and columnist for numerous fitness and health industry publications; a Master Instructor for Rocktape, Neurokinetic Therapy, Functional Movement Screen, and Selective Functional Movement Assessment; and a board member for the AIMLA American Institute for Medical Laser Application.

Here's what you will learn in this interview:

• Dr. Nickelston's background and journey as a teacher and clinician
• The story behind the 'Stop Chasing Pain' name
• Dr. Perry's approach to movement, training, and health
• Most common types of pain he sees in his clinic
• Why Stability Rules the Movement Road
• Training stability by making someone more stable not less
• Speed Hides Need!
• Why pain is a protective mechanism and recognizing that movement does not lie
• Primal Movement Chains Workshop
• Stop Chasing Pain - The Book
• Amino Health Care
• and much more!

Show Notes:

• Stop Chasing Pain (Website)
• Stop Chasing Pain (Facebook)
• Stop Chasing Pain (Instagram)
• Stop Chasing Pain (The Book)
• RockTape
• AminoHealthCare.com

Mike is the founder and owner of Skill of Strength. In his thirteen plus years as a Personal Trainer and Strength and Conditioning Coach, he has trained clients of all ages and abilities including athletes represented in MLS, NFL, MLB, UFC Bellator MMA, CES MMA and other local mixed martial arts promotions.

In addition to providing performance-based training, Mike specializes in training clients with prior injuries including low back pain, shoulder, hip and knee injuries, and virtually any type of movement dysfunction. He works closely with local chiropractors, physical therapists and muscular therapists to ensure his clients are getting the best care possible.

In addition to running Skill of Strength, Mike works as a consultant to several other gyms where he runs in-house seminars for their staff. He is available to present on strength and conditioning related topics including, but not limited to, kettlebell training, barbell training and functional movement.

Mike also works for Pavel Tsatouline's company, StrongFirst. He is a StrongFirst Senior Instructor (Kettlebell Instructor) and SFL instructor (Barbell Instructor) for StrongFirst. In this position as Senior Instructor, he leads teams of other instructor candidates during StrongFirst certifications and runs one-day user courses at Skill of Strength and other gyms.

Mike also recently accepted a position as an instructor with Functional Movement Systems (FMS).

Mike's true passion is working with Mixed Martial Artists. He currently trains over a dozen local fighters including several title holders. He runs a website dedicated to the art of strength and conditioning for fighters, www.mmafightprep.com.

Mike's credentials include:

• National Strength and Conditioning Association – Certified Personal Trainer – (NSCA-CPT)
• Strongfirst Senior Instructor
• Strongfirst Barbell Lifter- (SFL)
• USA Weightlifting Sports Performance Coach- (USA-W)
• USA Track and Field Coach (USATF)
• Functional movement screen certified specialist (FMS 1+2)
• Certified Kettlebell Functional Movement Specialist (CK-FMS)
• FMS Assistant Instructor

Here is what you will learn in the interview:

• Mike's background
• Skill of Strength's Intake Process for New students and clients
• Correct vs. Corrective exercise
• Training clients coming back from low back injuries
• Progressions & why regressions are doing your work twice
• MMA programming
• Why Movement prep should be skilled based
• Efficiency vs fitness
• The importance of the weight shift in the pistol
• and much more

Show Notes:

• Skill of Strength (Website)
• Skill of Strength (Facebook)
• Skill of Strength (Instagram)
• Mike Perry (Instagram)
• Pistol Tutorial

In Episode 065 I had the honor to sit down with Brian Carroll a legend in the sport of powerlifting. Brian and I met this past February at the McGill 2 seminar. After chatting a bit during the weekend I asked him to be a guest on the podcast. I was also lucky enough to receive a copy of Brian's book 10/20/Life.

Brian and I discuss his career, his book and how you can apply these principles to your own training.

Here is a bit more about Brian's background:

A competitive powerlifter since 1999, Brian Carroll is one of the most accomplished lifters in the history of the sport. After suffering a debilitating back injury in 2012—including several broken bones—Brian used his 10/20/Life principles, which incorporate the methods of world-renowned lower back specialist Dr. Stuart McGill, to return to competition with a 2610 pound total winning both the 242 open & the overall at the 2015 Arnold Sports Festival.

Career Highlights:

• Holds, or has held, multiple world, national, and state records in the 220, 242, and 275 pound weight classes.
• One of few lifters to attain a professional powerlifting total in three different weight classes.
• One of even fewer lifters to be ranked in the top ten in three different weight classes at the same time.
• Ranked second in the world in the 275 pound class with a total of 2730 and a historic 1185 squat—a then-world-record that, although since broken, most still consider to be the true record due to depth issues.

220 Class:

1030 squat, 633 bench, 755 deadlift 2375 TOTAL (10th best of all time).

242 Class:

1064 squat, 785 bench, 780 deadlift 2610 TOTAL (3rd best of all time).

275 Class:

1185 squat, 825 bench, 800 deadlift 2730 TOTAL (3rd best of all time).

Brian has also totaled more than ten times his bodyweight in three different classes, and both bench pressed and deadlifted over 800 pounds in two different classes. In his career, he's totaled 2500 over fifteen times. Since 2005, Brian has not slipped out of the top two in the American rankings in both the squat and total, and he's been ranked number one in both categories at 220, 242, and 275 pounds. With 35 competition squats over 1000, spread over three different weight classes, he's indisputably one of the best squatters of all time.

Here's what you will learn in this interview:

• Brian's background and career in powerlifting
• The reason for writing 10/20/Life
• Dr. Stuart McGill
• Why this book is a philosophy and principle based, not a program
• Balance between training and life
• Four phases of a warm-up
• "Availability supercedes ability"
• Why you must take the mindset that "Every lift is the same, no matter the weight."
• The Gift of Injury

Show Notes:

• Powerrackstrength.com
• Powerrackstrength (Facebook)
• Brian Carroll (Instagram)
• 10/20/Life
• Dr. Stuart McGill
• Dr. Craig Liebenson
• Chris Duffin
• Dave Tate

In Episode 064 of the LEO Training Podcast I had the honor to sit down and interview Dr. Volker Nolte. Volker and I met at the 2016 Joy of Sculling Conference in Saratoga Springs, NY.

Dr. Volker Nolte is the head rowing coach and assistant professor at Western, where he teaches biomechanics and coaching. Since 1993, Nolte's leadership has led the men's rowing team to 11 Ontario University Athletics Championships and four Canadian University Rowing Championships. Since 2010, he is also the head coach for the women's program. In the 2011-12 season, Nolte coached both the men's and women's teams to OUA championships. In the 2013-14 season, Western captured both the OUA Men's and Women's titles again. In addition, the men's and women's teams were both 2013 National Champions, winning titles at the Canadian University Rowing Championships. The 2014-15 season saw the women take their second consecutive OUA, and National titles, while the men placed second at Provincials and fourth at Nationals.

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's expertise is documented many times through invitations that he receives from rowing programs all over the world. The latest acknowledgments came through invitations from New Zealand Rowing (2007), US Rowing (2008) and the German Rowing Association (2010). He has also been invited to guest-coach both famous Boatrace Crews Oxford (2006) and Cambridge (2010) in years when they won their races. In addition, he was the lightweight men's national team coach with Rowing Canada from 1992 to 2000. His national team crews won an Olympic silver medal at the 1996 Atlanta Games, two World Championship titles in 1993 and 2000, and several more medals at World Championships.

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).

Nolte is an experienced rower, representing his home country Germany at several World Championships and he is still a keen competitor in the Master's events.

Here is what we discuss in this interview:

• Dr. Nolte's background, education, and roots in rowing
• Overview of block vs. random practice
• Rowing Faster
• Why the erg and the boat are different
• The importance of "play" in finding your own stroke
• The importance of variety and exposure to younger athletes to help their learning and development
• Why you cannot learn rowing on the ergometer and how balance is a major factor
• and much more.

Show Notes:

• Dr. Volker Nolte
• Western Rowing (Instagram)
• Rowing Faster

Episode 063 of the LEO Training Podcast features personal trainer, Levi Markwardt. Levi has a great story to share. He has worked himself back into health and fitness and lose over 100 pounds utilizing bodyweight and kettlebells. He also is the strength coach for a local high school.

Here is what we cover in this interview:

• Levi's Background and story
• His background as a wrestler
• Working with local high school athletes in football, wrestling
• Strength Endurance work
• Why breakdowns occur mentally not physically
• Beginning strength training with bodyweight then utilizing kettlebells then the barbell
• Rosstraining.com

Show Notes:

• Harder to Kill Training (Website)
• Levi Markwardt (Instagram)
• Levi Markwardt (Twitter)
• Levi Markwardt - How Tragedy Inspired me to lose over 100 lbs

This week's guest is Dr. Fiona Wilson. Dr. Fiona Wilson is a chartered physiotherapist with over 25 years of postgraduate experience. She is the former Chief physiotherapist for Rowing Ireland with a particular interest in low back pain and injuries in rowing. She is a regular contributor to WorldRowing.com and has authored a few articles in the past year regarding low back injury mechanisms and rehabilitation.

Here is what you will learn in this interview:

• Fiona Wilson's Background
• Potential Pain triggers and injury mechanisms
• Cyclical loading of tissues
• FAI (Femoral Acetabular Impingement Sydrome)
• Why there is a disconnect with the research and high performance in the sport
• Understanding fatigue and how this changes posture and results in moving from the low back vs. the hips
• and much more!

Show Notes:

• Dr. Fiona Wilson - Trinity College of Dublin
• Dr. Fiona Wilson (Twitter)
• Lower Back Pain - Debunking the Myths
• Back Pain in Rowing - Update on Current Understanding
• Low Back Pain in Rowing - What do the experts say?
• Back Pain in Rowing - An Evolution of Understanding

In this week's podcast episode my guest is Dr. Charlie Weingroff.

Charlie is a Doctor of Physical Therapy, a Certified Athletic Trainer, and a Certified Strength and Conditioning Specialist. He is currently a Physical Therapist and Strength & Conditioning Coach at Drive 495 in Manhattan, NY and Fit For Life in Marlboro, NJ. He also is a member of the Nike Executive Performance Council and serves as the Physical Performance Lead and Head Strength & Conditioning Coach for the Canadian Men's National Basketball Team. Prior to returning to his home of NJ, he was the Director of Physical Performance and Resiliency and Lead Physical Therapist for the United States Marines Corps Special Operations Command in Camp Lejeune, NC. He graduated from Ursinus College with a degree in Exercise and Sports Science in 1996, and went on to earn an MSPT in 1999 and DPT in 2010 from the University of Medicine and Dentistry of New Jersey.

Beginning in 1998, Charlie spent 12 seasons of professional basketball, highlighted by his time as the Head Strength & Conditioning Coach and Assistant Athletic Trainer for the Philadelphia 76ers in the NBA. Among the highlights of his tenure in Philadelphia was being part of the medical staff that ranked 1st in the NBA in Player Missed Games in the 2005-06 season.

Through rehabbing patients, he subscribes to a movement-based approach popularized by the works of Gray Cook, Mike Boyle, Val Nsedkin, Dr. Pavel Kolar, and Louie Simmons. In training athletes and clients, he champions the principles of the Functional Movement Screen and sound, evidence-based training principles. Some of the methodologies Charlie is formally trained in include DNS, ART, Dry Needling, Graston, FMS/SFMA, TPI, and StrongFirst.

Aside from working with patients, athletes and clients, he is also under the bar himself. In 2007, he achieved AAPF Elite status in the 220 weight class with a total of 1915 pounds. His best powerlifting competition total is 800 squat, 510 bench press and 605 deadlift.

Currently Charlie is available to treat, train, and consult at Drive495 in Manhattan, NYC and Fit For Life in Marlboro, NJ. Charlie often teaches and speaks internationally and consults regularly with Nike, the Roddick-Grunberg Tennis Academy, Perform Better, and Equinox Fitness Clubs.

Here are some of the topics Charlie and I discuss during our interview:

• Charlie's background and philosophy
• Early sports specialization
• His work with the 76ers and Canadian Men's Basketball
• Should there be adjustments for a shorter or taller athlete if they are doing the same exercise?
• HRV and Omegawave System
• Why evaluation is so paramount and how it is the foundation for your programming.
• Training = Rehab Model 1,2,3
• and much more!

Show Notes:

• Charlie Weingroff (Website)
• Charlie Weingroff (Twitter)
• Charlie Weingroff (Facebook)
• Charlie Weingroff ( Instagram)
• Training = Rehab 1 (On Target Publications)
• Training = Rehab 2 (Perform Better)
• Hacking the Hinge

LT 060 | Emily Bearden & Steve Milles - Five Points Academy Subscribe & Review : iTunes | Stitcher

Epsiode 060 of the LEO Training Podcast features two coaches from Five Points Academy in NYC. Emily Bearden and Steve Milles are both champion fighters who have had great success rehabbing their bodies through kettlebell training and enhancing performance of their fighters using this modality.

Emily Bearden first became interested in personal training while earning a BFA in Dance and Choreography, a course of study that required mastery of kinesiology, physiology, anatomy and dynamic alignment. Emily is also an internationally ranked competitive thai boxer, holding the professional World Champion belt in muay thai for the WKA, two US Championship Belts and was a member of the US Team to the International Muay Thai Federation Amateur Championships in Bangkok, Thailand. And she loves dogs, too. Emily holds the following certifications:

• StrongFirst SFG Level II Kettlebell Instructor
• StrongFirst (SFL) Lift Barbell Instructor
• AFAA certified Personal Trainer and Group Fitness Instructor
• Post Rehab and Conditioning Specialist with the American Academy of Health and Fitness Professionals
• TRX Group Suspension Training Course Instructor
• Primal Move Coach
• Esquerre Fitness Group Advanced Stretching Techniques
• Asst. Instructor by the Muay Thai International Association

Steve Milles has competitive and coaching experience in muay Thai spanning more than two decades. As a competitor he won a bronze medal representing the US at the International Amateur Muay Thai Federation World Championships in Bangkok, Thailand. After turning professional Steve captured the World Kickboxing Association and International Sport Kickboxing Association US Champion belts as well as the Intercontinental Champion title for the US Muay Thai Association, battling current and former world champions in North America, Europe and Asia. He retired with a professional record of 20 wins, 8 losses and 2 draws. Steve holds the following credentials in addition to his impressive fighting background.

• StrongFirst SFG Team Leader
• Tactical Strength SBS
• FMS Level 1 Functional Movement Specialist
• CICS Indian Club Specialist
• GroundForce Method Level 1 Instructor

Here is what you will learn in this episode:

• Emily & Steve's background in fighting
• How the kettlebell helped them rehab from injuries and improve performance
• How Five Points Academy integrates strength training with their fighters that are competing
• Before and after effects of utilizing the kettlebell into a fighters program
• Why is endurance important to a fighter?
• Vegan diet as a fighter and its benefits
• and much more!

Show Notes:

• Five Points Academy (Website)
• Five Points Academy (Facebook)
• People's History of the United States
• Stuffed & Starved
• Your Healthy Journey

This week's guest is world renowned kettlebell expert, Steve Cotter.

As the Founder and Director of IKFF, Steve Cotter draws from an extensive and diverse background as a champion athlete and cutting-edge trainer to develop some of the most complete and exciting programs in strength and conditioning today.

Throughout his lifelong study, Steve continues to research and implement the most effective training methods in kettlebells, martial arts, qigong, strength and conditioning, athletics and human performance fields. He constantly improves his skills and abilities to benefit, teach and motivate you.

Named to Men's Health Magazine's "100 Fittest Men of All-Time", Cotter shares his years of experience as a martial artist, world-class athlete and fitness coach to design and supervise programs for those who take their training seriously. While each client is unique, a common theme always presents itself in Steve's training programs; an unyielding focus, unparalleled intensity and precise attention to detail.

Working tirelessly to share his passion for teaching as well as fitness and health, Steve teaches on 6 continents and has developed qualified kettlebell fitness instructors representing over 60 nations and growing.

Here's what you will learn in this episode:

• Steve's background and education
• Steve's book and home study course, Kettlebell Training
• Travelling around the world and how to deal with the effects on your body
• Attitude and Mindset
• Different types of kettlebells | cast iron vs. competition bells
• The history of GS
• Strength Endurance and Strength-Power Endurance
• Hardstyle and Girevoy Sport differences
• 3 Most important things when training with kettlebells
• Power Output in Athletics
• and much more

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Show Notes:

• IKFF
• IKFF (Facebook)
• Steve Cotter (Instagram)
• Jeff Martone
• Kettlebell Training Home Study Course
• The Art of War