OAK PERFORMANCE RADIO

What does it take to build the foundation for long-term athletic success? How do you balance structured training and gameplay to prevent burnout and injuries?

Welcome to another episode of the Oak Performance Podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

In this episode, Joe Filomeno, owner of Athletes HQ Baseball Club in Rockford and former professional baseball player drafted by the Texas Rangers, shares his journey from playing T-ball to pitching in professional leagues, including Australia. Joe opens up about his transition from player to coach and the lessons learned.

He stresses the importance of structured training over excessive gameplay, ensuring youth athletes take the necessary breaks to prevent burnout and injuries.

Joe also highlights foundational strength, proper technique, and accountability in an athlete’s development. He explains how his program at Athletes HQ emphasizes respect, sportsmanship, and personal responsibility to prepare athletes for the next level while helping them reach their full potential.

Whether you're an athlete, coach, or parent, this episode provides insightful guidance on navigating the athletic journey.

00:00 Intro

00:20 Joe's Journey in Baseball and Coaching

07:19 Challenges and Changes in Youth Baseball

47:11 Balancing Training and Competition

48:27 The Role of Strength and Conditioning

48:59 The Importance of Proper Technique and Deceleration

51:31 Goals and Philosophy of Athletes HQ

59:09 The Impact of Parental Involvement

1:03:42 The Importance of Respect and Sportsmanship

Catch all the insights and tips from Joe Filomeno by tuning into this episode now – you won’t want to miss it!

Connect with Joe: 

https://www.facebook.com/AthletesHQRockford https://www.instagram.com/athleteshqrockford/

Ever wondered what it takes to transition from youth athletics to competing at the highest level in U.S. college sports? 

Welcome to another episode of the Oak Performance Podcast, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

In this episode, we sit down with Olivia Southby, a track and field athlete from Sydney, Australia, now competing at Northern Illinois University (NIU). Olivia takes us through her incredible journey from her early days in Little Athletics to her time at Washburn University in Kansas, and ultimately her move to Division 1 college sports in the U.S. She shares her personal experiences with cultural differences, the intensity of collegiate sports, and her record-setting times in events like the 1500m (4:49) and 800m (2:01.6).

Beyond her athletic achievements, Olivia opens up about her battles with anxiety, managing injuries like a hamstring tear, and the importance of mental health in sports. She discusses her plans to pursue a master’s degree in sports psychology to help other athletes overcome mental hurdles and maintain a healthy mindset.

00:00 Intro

00:20 Olivia's Journey to Oak Performance Radio

43:41 Olivia's Early Running Days in Australia

43:54 Transition to College Running in the U.S

44:39 Cultural Differences in Track and Field

44:53 Challenges and Injuries in College Running

45:08 Mental Health and Performance in Track 

45:39 Differences in Youth Sports in Australia and the Us

46:10 Final Thoughts and Future Plans

Tune in as Olivia reflects on the pressures of competing, the importance of focusing on the joy of the sport, and her journey to rebuild confidence and better manage pre-race nerves.

Whether you're an athlete or a coach, this conversation offers valuable insights into mental resilience and overcoming obstacles in sports.

Connect with Olivia: @liv_southby

How does a young athlete navigate the ups and downs of club sports and still come out on top? 

Welcome to another episode of Oak Performance, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

In this episode, we dive into the journey of Alana Morgan, an incoming sophomore at Judson University, as she shares her experiences in volleyball.

Alana talks about her transition from moving between clubs to finding her perfect fit with VC United, emphasizing the importance of a well-organized and supportive environment. She also sheds light on the financial benefits of dual credit and AP classes, which have significantly eased her college expenses.

She doesn't shy away from discussing her challenges with poorly managed clubs and how overcoming these obstacles has shaped her outlook. She speaks on the influential role of motivation—whether driven by supportive parents or the need to prove doubters wrong—and highlights the value of teamwork in high school and club sports. Her advice to younger athletes? Use criticism as fuel, train hard, and while taking the sport seriously, remember to keep it enjoyable.

00:00 Intro

4:12 Club Hopping and Finding the Right Fit

26:20 Challenges and Rewards of Club Sports

26:32 The Importance of Team Dynamics and Support

38:50 Motivation and Overcoming Obstacles

43:06 The Role of Parents and Friends in Athletic Success

43:24 The Impact of High School and Club Sports

1:08:09 The Role of Coaches and Mentors

1:10:54 The Future of Volleyball and College Recruiting

This episode is a must-listen for those looking to gain insights into the world of youth sports and academic planning.

Connect With Alana Morgan;

@wearevcunited and  @alana.morgan24

Are you ready to explore what it takes to excel in volleyball and beyond? 

Welcome to another episode of Oak Performance, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

In this episode, we're joined by Hannah Langton from Kingston, Illinois. Hannah Langton is a highly accomplished student-athlete from Genoa-Kingston High School. She earned varsity letters all four years and was instrumental in winning the Illinois State Championship in 2022. As a standout libero, she received first and second-team All-State honors and multiple MVP awards, and she was named the Big Northern Conference Defensive Player of the Year. In addition to her athletic achievements, Hannah excelled academically, earning high honors, participating in the National Honors Society, and being recognized as an Illinois State Scholar Athlete. She plans to study Biology to become a large animal veterinarian.

We dive deep into the pursuit of passion in volleyball, highlighting the importance of hard work, dedication, and teamwork. Hannah shares her experiences and insights, shedding light on the critical role of proper nutrition and hydration for athletes and how mental preparation can significantly impact performance.

The discussion also touches on the importance of enjoying the process with practical advice and personal anecdotes that will inspire. Whether you're an athlete, coach, or sports enthusiast, this conversation offers valuable takeaways for anyone looking to adopt a focused and determined mindset in their athletic pursuits.

00:00 Intro

00:20 Athletic performance, podcast guest's background, and unique path to success

3:10 Athlete's intense training regimen and motivations.

8:09 Volleyball motivation and discipline.

12:06 Motivation and dedication in volleyball, focusing on nutrition, hydration, and mental preparation.

15:32 Nutrition and hydration for athletes.

19:30 Passion for volleyball from age 9 to college level goal. 

24:47 Athletic experiences and college applications.

32:35 Embracing failure in volleyball and learning from mistakes.

37:02 The importance of being a good teammate in sports. 

41:47 Learning to be a good teammate and handle setbacks in volleyball.

51:35 Athletic performance, nutrition, and mental well-being

Want to hear firsthand stories from a seasoned athlete and gain actionable tips to elevate your game? Tune in to this episode to learn how to adopt a winning mindset for your athletic pursuits.

Connect with Hannah: 

@wearevcunited and @hannah.langton_

Is your training truly optimized for peak performance?

Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

In this episode, we delve into wrestling performance with our esteemed guest, Tony Cassioppi, from Roscoe, Illinois. With a bachelor's degree in math and sports and recreation management, Tony shares his insights on achieving optimal performance through a holistic approach.

We explore the essential elements of nutrition, sleep, recovery, and training, emphasizing the balance between fun and hard work. The discussion also highlights athletes' challenges in managing pressure, setting goals, and the critical role of nutrition, sleep, and mental health. Tony sheds light on the importance of intrinsic motivation, progressive training, and the impact of minor improvements over time for long-term success.

00:00 Intro

00:20 Athletic performance, coaching, and optimizing experiences.

7:54 Motivation and intrinsic drive in sports

17:21 High school wrestling goals and mentorship

22:41 Wrestling, strength training, and progress

32:01 Strength training for wrestling, with emphasis on progression and proper technique.

37:02 Motivation and support for athletes.

42:19 Motivation, injuries, and training for college wrestling

50:51 Sleep important for college students and athletes.

54:42 Eating real food for better nutrition and athletic performance.

1:01:00 Wrestling weight classes and the importance of proper nutrition and recovery for an athlete

Are you curious about how small changes can lead to significant results?

Tune in to discover the secrets to achieving peak performance!

Connect with Tony: 

@tony3735

Have you ever wondered what it takes to succeed as a professional athlete abroad?

Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

In this episode, we are thrilled to have Meg Wolowicz join us as we dive into the unique challenges of playing professional volleyball and basketball abroad.

Meg and Adam discuss the intricacies of overcoming language barriers, cultural differences, and the physical demands of high competition. They share their experiences of adapting to new environments and emphasize the importance of balancing sports and personal life to prevent burnout.

The conversation also addresses athletes' pressures, especially during the COVID-19 pandemic, highlighting the critical need for self-care and reflection. Meg and Adam underscore parents, coaches, and athletes' roles in ensuring long-term success through resilience, adaptability, and prioritizing mental well-being.

00:00 Intro

00:20 Professional volleyball player's experience with injuries and international play. 

3:12 Challenges and benefits of playing professional volleyball as a US resident.

8:44 Volleyball training and coaching styles in Europe vs. US

13:31 The differences between college and professional volleyball.

18:06 Playing professional volleyball, enjoyment, and plans.

25:47 College sports, injuries, and training

31:59 The benefits of playing multiple sports in high school.

38:33 The challenges of balancing sports and academic pressures on young athletes.

42:32 High school athletes' burnout and pressure. 

46:45 The importance of sports for personal growth and development.

51:35 Athletics, mental health, and self-care

Want to hear firsthand stories and tips from athletes who've faced these challenges head-on? Tune in to the episode and discover strategies for thriving in the demanding world of professional sports abroad.

Don't miss out on this insightful conversation!

Connect with Meg Wolowicz

Bio: https://niuhuskies.com/sports/womens-volleyball/roster/meg-wolowicz/5089

Socials: @megwolowicz

Are You Managing Athlete Workload and Preventing Injuries the Right Way?

Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane! We're excited to have David Gil as our guest in this episode. David is the Chief Sports Scientist at VERT, with a rich background that includes owning Crossfit Sarasota (2013-2016), serving as Director of Marketing at Sleek Audio (2009-2011), and working as Client Services Manager at AJR & Partners (2005-2009). He holds an M.A. in public relations from the University of Miami and a B.S. in exercise science and physiology from The George Washington University School of Medicine and Health Sciences.

Our conversation delves into the critical topics of volleyball injury prevention and load management. We discuss the importance of proper landing techniques, how to measure and manage athlete fatigue, and how to adapt training methods for youth players. 

The episode also covers the significance of vertical jump training and the development of athletic skills while maintaining smart and healthy training practices. Our speakers stress the need for education and accessibility in injury prevention and highlight the importance of managing athlete workload and performance to ensure long-term health.

00:00 Intro

00:10 Preventing injuries in athletes through education and load management.

4:03 Measuring and managing athletic load to prevent injuries.

9:55 Importance of proper warm-ups for athlete health and performance.

16:19 The importance of proper landing techniques in volleyball, focusing on data analysis and injury prevention. 

23:33 Youth sports injuries and load monitoring

28:22 Proper training methods for athletes to prevent injuries and improve performance

33:08 Balancing training and recovery for high school athletes.

38:10 Athlete fatigue and workload management in volleyball.

42:47 Volleyball training load management and Goldilocks zone. (

54:08 Improving athletic performance through data analysis and personalized coaching.

59:28 Preventing youth sports injuries through load management and proper landing techniques.

1:03:09 Reducing volleyball injuries through proper landing techniques

1:11:15 Volleyball training and injury prevention with a focus on education and research

To learn more about this topic, tune in to the episode!

Connect with David Gil

https://www.myvert.com/about

https://www.myvert.com/

@vertclub

Catch a glimpse into college athletics during unprecedented times on Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

This episode delves into college athletes' challenges and triumphs amidst the COVID-19 pandemic. Our guest, Emma Schroeder, a former Kent State and Eastern Illinois athlete, shares their journey of navigating recruitment, balancing academics and sports, and overcoming setbacks like injuries.

Emma highlights the crucial role of resilience, adaptability, and support in achieving success in collegiate sports. They also shed light on the demanding nature of college volleyball practices and the physical and mental preparations required to excel in such a competitive environment.

Emma discusses their experience adjusting to a new coaching staff at Kent State University and the uncertainties that came with it. They reflect on the learning curve and the challenge of meeting new expectations while adapting to different coaching styles.

Additionally, Emma shares insights into student-athletes' considerations when transferring schools during the pandemic, shedding light on the complexities of school choice and balancing athletic programs and academic priorities.

00:00 Intro

00:15 College commitment and transfer experiences.

4:03 College volleyball recruitment and academic expectations. 

10:14 College athletic recruitment process and its challenges

16:34 College basketball transfers and the decision-making process

21:57 College volleyball preparation and preseason intensity. 

27:01 College volleyball preseason training, including early morning workouts and conditioning.

32:08 College basketball team's training and treatment regimen. (

36:34 College athletics, training, and personal growth.

41:11 Athletes' maturity and dedication to training

46:06 Injury, recovery, and motivation in volleyball.

51:51 The importance of hard work and dedication in sports, particularly in the weight room

1:00:07 College athletics, burnout, and decision-making

Tune in to this insightful episode to gain valuable perspectives on collegiate athletics and the resilience needed to thrive as a student-athlete during uncertain times.

Connect with Emma Schoeder @_emma_schroederrrrrr @wearevcunited

Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

Today, we are thrilled to welcome Dr. Hunter Waldman. Dr. Waldman, Ph.D., CSCS*D, is an Assistant Professor in the Department of Kinesiology at the University of North Alabama, where he also serves as the Director of the Exercise Biochemistry Laboratory. With a Ph.D. in Exercise Physiology from Mississippi State University and a concentration in Nutrition, Dr. Waldman's research focuses on exercise and nutrition interventions to improve various health aspects, including inflammation, oxidative stress, metabolic flexibility, and performance across diverse populations, such as tactical populations, females, and clinical groups.

In today's episode, Dr. Hunter Waldman and Adam Lane delve into the importance of metabolic flexibility for athletes and non-athletes, emphasizing the female population. They discuss the crucial role of strength training as a foundation for enhancing metabolic flexibility and explore the benefits of a lower carbohydrate diet coupled with increased protein intake. 

The conversation also highlights the importance of proper nutrition for adolescent athletes, effective stress management to optimize health and wellness, and finding the right balance between biohacking practices and self-care. Throughout the discussion, they underscored the need to prioritize metabolic health and wellness for overall well-being. 

00:00 Intro

00:41 Improving metabolic health with a focus on nutrition and exercise.

7:59 Strength training for metabolic flexibility, focusing on intensity and recovery. 

12:55 Metabolic flexibility, muscle mass, and hormone levels.

17:23 Dietary changes for improved metabolic health, focusing on protein and carbohydrate intake

22:22 Nutrition for athletes, focusing on quality food choices and protein intake.

27:36 Nutrition for athletes, post-workout recovery, and the anabolic window

31:29 Post-workout nutrition and metabolic flexibility.

38:45 Stress, hormesis, and oxidative stress, focusing on sauna use and its effects on the body.

42:28 The benefits and drawbacks of various stress-inducing activities, including cold plunges and saunas.

47:16 Balance between physical and mental well-being through cold plunges and recovery strategies.

Tune in to this insightful episode for valuable insights and practical advice on achieving optimal health and performance.

Connect with Dr. Hunter Waldman;

@powerathletehq

Welcome to another episode of Oak Performance Radio, your ultimate resource for athletic performance and coaching, brought to you by your host, Adam Lane!

Our guests for today are Kenna Wubbenna, Ainsley Stovall, Elle Jones, and Grace Lichthardt, all graduating seniors committed to playing college volleyball. In today's episode, we delve into the profound impact of high school sports and club volleyball on their personal growth and development. The guests share their experiences with coaches, the bonds they've formed through friendships, and the intricacies of the college recruitment process. 

The conversation also takes us through their recent trip to Greece, where they reflect on their favorite memories and cultural experiences. Throughout the discussion, they emphasize the significance of teamwork, perseverance, and staying true to oneself in sports and life.

00:00 Intro

00:15 High school athletes' experiences and friendships in club volleyball. 

4:59 The importance of friendship in a club sport

8:13 The challenges of injuries and saying goodbye to volleyball.

11:17 College recruitment processes and commitment stories.

17:00 College volleyball recruitment and the challenges of finding the right school. 

22:48 College volleyball recruitment and decision-making process.

28:33 College recruitment and commitment experiences among high school athletes.

31:48 Volleyball recruitment, commitment, and advice for younger players.

36:57 Overcoming insecurities and being true to oneself in volleyball and life.

41:53 Volleyball practices, memories, and a trip to Greece.

54:31 Greek mythology and personal growth.

Tune in to this episode for an inspiring and insightful conversation with these talented athletes!

Connect with them: 

@kenna_wubbena

@ainsley.stovall1005

@elle.jones9

@grace_lichthardt