Pain-Free Performance Podcast

Today we talk one of the most interesting topics in Ex Phys with one of the most interesting people in the field, Dr. Andy Galpin. Andy is based in California as a full professor at Cal State Fullerton. While his hand is in many things, his research of muscle fibers is the key area we talked about in this conversation.

We talk muscle makeup, power capacity, training recommendations, and Hip Hop.

To understand training we need to understand muscle at a deeper level. This is an amazing episode for that and Andy is a master at breaking down complex topics in his 5 minute Phys videos found here

No missions impossible, ask Tom Cruise

Episode Breakdown:

1:30 - Intro to Andy

8:30 - Intro to Muscle Fibers

17:30 - Plasticity is Limitless

28:50 - Power Development

35:00 - Managing Programming

36:30 - Maximizing Trevor Bauer

43:00 - Hip Hop

Today is Episode 50! That's right, 50! For the last 25 weeks we have been doing 2 podcasts per week and the show will keep going. This had to be a special episode so I passed the mic over to JR for this one to have him interview someone. The perfect person for this conversation is none other than PPSC Instructor, Dan Stephenson.




Dan recently put our the 7 Functional Strength Standards to evaluate how strong we are in certain lifts and to identify our areas we can bring more attention to. Stephenson is a mad scientist when it comes to programming and I know John wanted to deep dive and try to find out what's going on in that brain of his. This is a programming deep dive, so buckle in!




Episode Breakdown:

1:00 – Intro into Functional Strength Standards

3:15 – Dan Breaking Down the Standard

9:20 – The Most Commonly Neglected Patterns

16:00 – What's The Breaking Point of Fatigue with regard to RPE

19:45 – The CNS Involvement

33:45 – Squat Deficits

40:00 – Loaded Carries

50:00 -Planning for Progress

You may know Marcus from social media somewhere swinging around a kettlebell. I mean, his name IS Kettlebell Exercises as his handle. Marcus however is a seasoned coach who has been sought after around the world to coach - not just kettlebells. Marcus is a PPSC Coach and Men's Health Contributor so we have crossed paths a number of times but never really got the time to sit down and talk.

We discuss his background, training, kettlebell options, exercises starting points - you name it. I tried to get as much kettlebell information out of him as possible so I can put our my own DVD series (you'll understand once you listen).

Enjoy!




Episode Breakdown:

2:15 - Intro into Fitness

6:45 - Varied Approaches of Kettlebell Training

8:30 - Learning Kettlebells

13:00 - Introduction into Kettlebell Training

20:00 - Marcus' Teaching Ventures

29:00 - Focus on your Strengths

35:00 - Classic vs. Competition Kettlebells

40:30 - What's Next for Living.Fit?

45:00 - Advice for Younger Coaches

Gym essentials are highly debated. No matter where you look for information you are going to find opinions on what you should have available to you and what you shouldn't. Regardless, this can be a conversation of your home gym, your gym-gym, or your dream gym.




Finding the line between nice to have and NEED to have is a tough conversation to have with yourself. Listen, I am all for splurging and just buying whatever makes you happy. With that said, sometimes you need to make decisions of your hierarchy on what makes the most sense for you. JR just recently moved and downsized his gym which brought up some specific decisions - what stays and what leaves?




Listen in to our conversation!




EPISODE BREAKDOWN:

2:30 - Packing in the New Gym

5:00 - Free Motion - Not for Home

8:00 - How to Decide What to Downsize

17:15 - Cardio Choice

24:15 - Resourcing Used Equipment

30:00 - Peloton

37:30 - Why Cardio Fails for MOST At Home

43:00 - The Psychology on Goal Setting

On today's episode, we sat down with the Chief Visionary for Kabuki Strength, Chris Duffin. You may know Kabuki Strength from their imprint in the fitness industry and what's even more jaw dropping is his background getting to where he is today! You can order his best selling biography here

Chris Duffin went from building his body to building a business empire. After becoming a superstar in the world of strength, and one of the most respected strength coaches in the world, he became a best-selling author and has created and turned around companies in multiple industries ranging from shoes and supplements to Aerospace and High-Tech.

In this episode we discuss the innovation and thought process behind the revolutionary approach Kabuki brings to the field!




EPISODE BREAKDOWN:

1:00 - Kabuki Education Week

2:30 - Who is Chris Duffin?

13:00 - Building for the Right Reasons

16:30 - Where Did the Innovation Come From?

20:30 - Don't Jam a Triangle Through the Round Hole

26:00 - So Much Novel for Novel

30:00 - Mitigating Stress

Movement matters. Lets be very clear - movement VARIETY matters. Its so common and easy to get stuck in our own path of movement and decide that is the best possible option without digging deeper into other disciplines. Far too often I meet clients with goals in the gym and they have no idea how it translates to their day-to-day lives.




On this episode I sat down with PPSC Director of Education, Clifton Harski, to discuss movement culture and how to introduce movement variety with our clients and ourselves. Lifting some badass weight in the gym is great but it shouldn't be detrimental to your everyday activities. The goal is PAIN-FREE movement.




EPISODE BREAKDOWN:

2:00 - Movement Culture

7:30 - When Did Clif's Mindset on Movement Change?

22:00 - Start to Explore

29:20 - Spark More Play

37:00 - Finding an Entry Point for Exploration

44:00 - How to Hide the Vegetables for New Modalities

On today's episode, we are lucky to have time to sit down with one of my favorite sources of recovery information, Brandon Marcello. Brandon has a diverse background in the fitness space between helping create Athlete's Performance which you know today as Exos, Director of Sports Performance at Stanford University, and Director of Performance for USA Softball.

Now, Brandon does a long list of work with specific clients in the performance space and don't think twice that recovery isn't a "performance metric". Today we find out how much sleep you need, what that quality of sleep should look like, and how you can manage your sleep moving forward.

On today's podcast we introduced our first episode of Pints and Podcast. After just finishing a long weekend in Madison Wisconsin with another PPSC Certification we had the entire team available to sit down, eat some ice cream, and talk shop about Fitness.

 In this episode we have Clifton Harski, Luis Huete, and Justin Farnsworth to discuss how much Fitness is actually enough for the general population client. Most people think they need more than they actually need which can cause a lot of confusion on how to actually get fit and if someone has the capabilities of it. We all give her own specific recommendations on what we feel is appropriate and this isn't an easy podcast for any Personal Trainer, Physical Therapist, Health Coach, or Client.




 And no question, Ben & Jerry's > Haagen-Dazs.

Building a brand is a very daunting task. Most people in the fitness industry at some points have dreamt of opening their own facility, few actually do it. PPSC Coach Kevin Masson is one of those who did it and did it WELL! Kevin and his wife, Meagan built one of the most recognizable gyms in the Orlando area when they built Biofit Performance from scratch.

Building walls from scratch is one thing. Building a team, brand, and culture all had to happen from the bottom as well. So we spent some time addressing some of those questions from starting a business to details we don't immediately think about.

On Today's episode of the podcast we are so lucky to be able to get the Physical Therapist's of the PPSC teaching team all on for one braintrust episode. We had Justin Farnsworth, Victoria Liu, David Skolnik, and Dan Swinscoe on to discuss PT and some of the nuance in training and rehab. All 4 of these PT's are the top in their field and range from all over the US between NY, Arizona, Cali, and Washington.

This was a long one and we may have to do this again because of how smooth it was and how much diverse information we got.

Strap in!