Performance Insider Podcast

Are slow eccentrics the key to building strength and muscle, or are you just wasting time under tension? 

In this episode, we break down the latest systematic review and meta-analysis on eccentric phase duration and its effects on maximal strength, hypertrophy, and power. 

Tune in to learn:
 ✔️ Should you slow down or speed up your eccentrics?
 ✔️ How eccentric tempo impacts jump height, strength, and muscle growth
 ✔️ When to use slow eccentrics (3-5 sec) vs. fast eccentrics (1-2 sec)
 ✔️ Practical applications for athletes, coaches, and lifters

Listen now and start applying the science of eccentric training!

Are you training harder but not getting stronger? Maybe it’s not your program—it’s your recovery.

In this episode, we break down the science of training to failure and how it impacts strength, power, and recovery. 

We break down a study that reveals that pushing every set to failure extends recovery time by up to 72 hours, meaning you might be sabotaging your next workout without realizing it.

We’ll cover:
✅ What happens neuromuscularly & hormonally when you train to failure
✅ How stopping a few reps short can lead to faster recovery & better strength gains
✅ The best way to structure your training for optimal performance
✅ When training to failure actually makes sense (and when it doesn’t)

This episode is a must-listen if you’re an athlete, strength coach, or serious lifter. 

Tendon injuries are one of the biggest challenges for athletes and coaches, but understanding how tendons respond to stress is the key to building resilience. In this episode, we break down the science of tendon adaptation and how to apply it in training.

What you’ll learn:
✅ Mechanotransduction – How tendons sense and respond to load at the cellular level
✅ Stress Shielding – Why improper loading can create weak, injury-prone tendons
✅ Stress Relaxation – How prolonged tension affects tendon stiffness and function
✅ Practical Programming – Eccentrics, isometrics, and plyometrics for stronger, healthier tendons

Whether you’re a strength coach, therapist, or athlete, this episode gives you the tools to optimize tendon health, prevent injuries, and improve performance.

Listen now and start applying these evidence-based strategies!

How many sets should you be doing each week for maximum muscle growth? More isn’t always better! In this episode, we break down the latest research on resistance training dose-response, including a meta-regression of 67 studies and a new study testing up to 52 sets per week.

Here’s what we cover:
✅ How training volume impacts hypertrophy and strength
✅ Where the law of diminishing returns kicks in
✅ Why proximity to failure is more important than total sets
✅ The Effective Reps Model—why only the last few reps really matter
✅ The truth about training frequency—should you train a muscle once, twice, or three times a week?

By the end of this episode, you’ll know exactly how to structure your training for optimal muscle growth and strength without wasting hours in the gym. Listen now and start training smarter!

In this episode, we break down the science of monitoring and managing fatigue to help coaches optimize performance, prevent injuries, and keep athletes at their best. 

Learn the difference between objective vs. subjective testing, internal vs. external workload monitoring, and the best strategies for tracking fatigue 

Whether you're coaching at the college or pro level, this episode will give you practical insights to maximize player readiness all season long. 

In this episode, we dive into the science of sleep and why it’s one of the most underrated performance enhancers. Whether you're an athlete or a coach, understanding how sleep affects strength, endurance, reaction time, and recovery is a game-changer.

🔍 What You'll Learn:
✔️ How sleep impacts physical and cognitive performance
✔️ The ideal sleep duration for athletes (hint: it’s more than you think)
✔️ The power of naps and when to use them for recovery
✔️ Proven sleep strategies to improve quality and duration
✔️ Why tracking sleep can help you avoid burnout and injury

If you're serious about taking performance to the next level, it’s time to treat sleep like your training. Tune in now and start optimizing your recovery!

Did you know the NBA has lost a staggering $21 billion to injuries over the past 20 years?

That’s just one example of how injuries can kill performance and cost teams and players a lot of money.

In this episode, we’ll discuss the impact of strength and conditioning on reducing injuries and improving performance, the economic cost of injuries, and—most importantly—how strength and conditioning coaches bring value far beyond the weight room.

This one’s packed with insights you won’t want to miss.

Let’s explore!

Knees over toes is a hot topic on social media. But what does the science say?

Should we force the knees over the toes or should we limit anterior knee translation during exercise to protect the knees?

In this episode, we will discuss what happens when you restrict knee movement past the toes, what factors influence knee translation during squats, and most importantly, how athletes should approach squats for optimal performance and safety.

Stick around as we break it down and uncover the truth about this controversial topic.

Let’s explore!

Lifting on game days has increased in popularity over the past few years. But is this approach to training new or optimal? In this episode we explore why training on game days may work for some, what Michael Jordan and the Bulls did in the 90s to prepare for games, and how to manage stress in-season. Enjoy!

Welcome to the Performance Insider Podcast. In this episode, I explain what to expect from the podcast. I am excited to deliver these weekly here and on YouTube and hope you enjoy!