Rebel Performance Radio

Lance Goyke, the modern-day renaissance man, joins the show today to talk about generalists, learning and his path to finding a smarter way to train.  As someone who shares Lance’s interest as an education junkie, it’s always nice hearing how he approaches the learning process and aggregation of information.  While not the sexiest of topics, learning how to learn is the key to being successful in any endeavor, and strength and conditioning is no exception.  The athletes and coaches who can learn the best tend to win.  Period.

After learning talk, we dive into the more nuts and bolts of training.  In particular, we talk about movement, something Lance knows quite a lot about, and how he’s currently structuring training for his clients.  This includes cycles that focus on strength, cycles that focus on hypertrophy, and cycles that focus on cardiovascular gains.  Don’t worry, we get into what each of those looks like.

On the tail end of the episode, we get into some Lance’s favorite resources and bond about how much of a man-crush we have on Seth Godin.

Enjoy the episode and hit that subscribe button if you enjoyed listening.

Episode Highlights:

2:30 – Lance’s background as a coach and his foray into powerlifting

9:15 – Lance’s realization that he needed to find a smarter “training” answer

12:30 – Range and generalists

19:30 – Lance’s continuing education strategy

26:45 – Aggregating and internalizing information

35:00 – The #1 thing I am prioritizing is logistics 

40:00 – Strength vs. Hypertrophy vs. Cardiovascular training

45:00 – Escalating density training

50:00 – Injuries and working with people in pain

55:00 – Understanding the consequences of your training decisions

Links and stuff:

·      Lance Goyke:  https://lancegoyke.com/

·      The Movement Seminar:  https://themovementseminar.com/

·      James Cerbie:  @jamescerbie

·      TRAIN:  https://train.rebel-performance.com/

·      Silverback:  https://www.silverbacktrainingproject.com/

·      Rebel Performance:  https://www.rebel-performance.com/

·      The AltMBA:  https://altmba.com/

·      The Marketing Seminar:  https://themarketingseminar.com/

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then 

Casey Metoyer, assistant athletic performance coach at UCLA, joins the show today to talk about collegiate strength and conditioning, velocity-based training, and load monitoring. As someone who lives in the private world, it’s always great getting to jam with coaches like Casey, who bring such valuable insight with regards to career choices (collegiate vs. private) and science-backed training/coaching practices.

We go pretty deep on both velocity-based training and load monitoring and hear how Casey and the UCLA strength staff are implementing these tools to improve their practice, get their athletes better results, and keep them healthy. For example, we talk about using question mark sets vs. strict set prescriptions, how to modify VBT for different types of athletes, how to calculate load, and where they currently have cut-offs in place for acute to chronic load monitoring.

Overall, I can’t think of a better way to spend an hour. Enjoy!

Episode Highlights:

5:00 – The strength coach journey

10:00 – Private vs. collegiate strength and conditioning

20:00 – What tech Casey has been testing at UCLA

25:00 – Velocity based training (VBT)

32:00 – Different types of athletes and VBT individual velocity profiles

39:00 – Load monitoring 

44:00 – Acute to chronic load 

48:00 – Casey’s perfect world scenario for training collegiate athletes

60:00 – Casey’s top books worth checking out

Links and stuff:

·     Casey Metoyer Instagram: @teammetoyer

·     Casey Metoyer Twitter: @MetoyerCasey

·     James Cerbie: @jamescerbie

·     TRAIN: https://train.rebel-performance.com/

·     Silverback: https://www.silverbacktrainingproject.com/

·     Rebel Performance: https://www.rebel-performance.com/

·     Legacy

·     Extreme Ownership

·     The Heart and the Fist

·     The Obstacle is the Way

·     Ego is the Enemy

·     Can’t Hurt Me

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO...

Steve Tripp, owner of The Top Strength Project in Providence, Rhode Island, and all-around superhuman strength athlete joins the show today to talk all things strength training. Steve brings TONS of under the bar experience and coaching hours to the table, and we have a lot of fun jamming on training methodologies, accessory work, training your weaknesses, and the need to fall in love with the process. We also poke fun at people who break a sweat when peeling an orange. Hopefully, this isn’t you.

Besides actionable, nuts and bolts training advice, Steve and I also dive into mindset and how important it is to not let your ego get in your way. In particular, if you are a big fish in a small pond, then it’s time for a change. If you are the strongest person in the room, or the smartest person in the room, then you are in the wrong room.

Top to bottom, this is a fantastic talk, and you will walk away as a better athlete, coach, and human after listening to it.

Episode Highlights:

4:00 – Steve’s entry into competitive strength sports

7:25 – The Top Strength Project 

10:00 – Appreciating the overlap in different strength sports

12:00 – Training at HIGH volumes

17:00 – Books smarts and under the bar experience

22:30 – What does training look like for Steve Tripp 

27:30 – Training your weaknesses

32:00 – Accessory work, strength biases, and size biases 

36:00 – Steve’s go-to accessory moves to bring up the big 4

46:00 – Using strength standards to objectively determine your weak points

51:30 – RPE scales

56:00 – To get optimal results it’s 100% everything

Links and stuff:

·     Steve Tripp: @strippcam

·     The Top Strength Project: https://www.thetopstrengthproject.com/

·     The Top Strength Project: @thetopstrengthproject

·     James Cerbie: @jamescerbie

·     TRAIN: https://shop.rebel-performance.com/

·     Silverback: https://www.silverbacktrainingproject.com/

·     Rebel Performance: https://www.rebel-performance.com/

·     Matt Wenning: https://www.wenningstrength.com/

·     Brandon Allen: @brandon_allen88

·     PRI: https://www.posturalrestoration.com/

·     Stan Efferding: https://stanefferding.com/

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus the

Andrew Triana, a co-founder of The Performance Vibe and Allostatic Labs and world champion of vibing, joins the show today to talk about developing freaky humans. We kick things off getting into Andrew’s background and talk about how he found the sport of Strongman and why he fell in love with it. A strong theme throughout the episode is this notion of extremes bringing balance, and our conversation definitely speaks to that. One second we’ll be jamming on detailed cell physiology, and then the next we get into phenomenology and the importance of subjective experience.

Topics covered include Strongman, creatine, hypoxia, phenomenology, being authentically productive, hypertrophy, protein pathways, and all sorts of other goodies. If you’re an athlete or coach looking to up your game, then this episode is definitely for you. There's no chance you don't walk away with at least one way to upgrade your tactics, models, and thought processes.

Episode Highlights:

3:00 – How Andy found Strongman

6:15 – How Kyle got into Strength and Conditioning

11:30 – If I’m a super freak and take last I’m cool with it

15:30 – Why did Andy start Allostatic Labs

19:00 – Thinking about Creatine based adaptations

22:30 – Phenomenology

26:30 – The importance of subjective questionnaires

30:00 – Using extremes to bring balance

31:00 – Hypoxia

38:30 – Hypertrophy pillars and protocols

45:00 – Metabolic stress vs. mechanical tension

58:00 – Things we can learn from Strongman that will help improve our athletes

1:02:30 – What are some of the biggest shifts in Andy’s thought processes over the past 1-2 years

Links and stuff:

·     The Performance Vibe: https://www.theperformancevibe.com/

·     Allostatic Labs: https://www.allostaticlabs.com/

·     Andrew Triana: @andtriana

·     James Cerbie: @jamescerbie

·     TRAIN: https://train.rebel-performance.com/

·     Silverback: https://www.silverbacktrainingproject.com/

·     Rebel Performance: https://www.rebel-performance.com/

·     The Brain That Changes Itself

·     The Brain That Heals Itself

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO...

Dr. Michelle Boland joins the show today to dive into coach’s education, models, rigid mindsets, movement, and, of course, programming. Right off the bat, Michelle and I get into her background, talk about our mutual grad school experiences, and get a look into why Michelle left collegiate strength and conditioning to join the private world.

From there, Michelle and I spend our time talking about education and how ridiculous it is that people keep trying to have “right vs. wrong” conversations. As opposed to thinking critically, learning as much as you can, and asking meaningful questions like “why do the athletes need to do these things?” I will mention that if you are squatting on a physioball, though, then you are wrong. OH SO WRONG. So please stop.

To wrap things up, we get into programming for gen pop clients vs. high-level collegiate athletes and share our two cents on our deepest desire for strength and conditioning as a field to please move past Powerlifting as the “gold standard.” All in all, it’s an hour chock full of actionable takeaways, and hopefully, you leave realizing that if you are still straight bar back squatting your athletes, you should stop. Unless your athlete is competing in Powerlifting, of course.

Episode Highlights:

3 min: Michelle’s foray into academia

13 min: Why Michelle left collegiate strength and conditioning to go private

20 min: All things coach’s education

26 min:  Using exercises themselves as the intervention

32 min: The importance of context and environment when we talk about pain

34 min: Knowing what not to do is key

42 min:  Michelle gets into programming for gen pop

48 min: Michelle gets into off-season programming for elite hockey players

56 min: Michelle’s favorite resources

Links and stuff:

1.    Michelle Boland Website: https://www.michelleboland-training.com/ 

2.    Michelle Boland: @mboland18

3.    James Cerbie: @jamescerbie

4.    TRAIN: https://train.rebel-performance.com/

5.    Silverback: https://www.silverbacktrainingproject.com/

6.    Rebel Performance: https://www.rebel-performance.com/

7.    Bill Hartman The Intensive: https://billhartmanpt.com/

8.    Pat Davidson Rethinking the Big Patterns: https://drpatdavidson.com/

9.    Seth Oberst: https://sethoberst.com/

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus

Ryan L’Ecuyer, professional meat titan, joins the show today to talk all things hypertrophy and how to get more bigger. Right off the bat, Ryan and I get into his background and early love for training and come to realize he owes everything to Billy Blanks’ nipple shirts and Taibo. Also, it’s a crime that he didn’t see The Predator until age 26, but we can’t change the past.

Aside from nipple shirts and The Predator, Ryan and I spend our time diving into any and all things hypertrophy. We talk mechanical tension, metabolic stress, competing in both powerlifting and bodybuilding, periodization schemes, and of course, the pump. The episode is chock-full of actionable takeaways and things you can begin implementing to design and run better hypertrophy protocols. So, if you find yourself wearing skinny jeans or medium T-shirts to give the appearance of being jacked, then stick around because we’ll tell you how to actually build real muscle.

Episode Highlights:

14 min: Competing in both powerlifting and bodybuilding

23 min: Finding pockets of opportunity for lifters

25 min: The drivers of hypertrophy

26 min:  Metabolic stress

29 min: Blood flow restriction

37 min: Mechanical tension

50 min:  The mind-body connection

57 min: Dealing with the diminishing returns of training

75 min: The power of frequency

Links and stuff:

1.   Email: [email protected]

2.   Instagram: @lacurefit

3.   James Cerbie: @jamescerbie

4.   TRAIN

5.   Zac Cupples The Human Matrix

6.   Pat Davidson Rethinking the Big Patterns

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.

3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.

4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.

Kyle Dobbs, professional tall guy and mentor to trainers/coaches around the world, joins the show today to talk about developing world-class coaches and, of course, picking things up and putting them back down. We kick things off getting into Kyle’s background as a collegiate athlete and how he found strength and conditioning, and then transition to talk about his mentorship group. In particular, we dive into understanding what your limiting factor is as a coach and the importance of language constructs. If you keep alphabet souping people and using big words because you think it makes you smart, please stop.

From there, we talk all things lifting, getting into Kyle’s current thought processes when it comes to programming. Topics covered include designing a training week, high-low or 3-3 splits, phase progression, complexity curves, consolidation of stressors, and much much more. If you’re a coach looking to up your game, or an athlete trying to better understand how to structure your programming, then this episode is for you.

Episode Highlights:

3:30 – Mustaches, dad strength, and testosterone

5:00 – How Kyle got into Strength and Conditioning

9:00 – My selfish reason for getting into Strength and Conditioning

12:00 – Our woes as collegiate athletes

15:30 – What are the most significant things Kyle sees trainers and coaches missing the boat on

19:00 – Reaching the point of diminishing returns with your education

22:30 – What’s your limiting factor as a coach

27:00 – The importance of language constructs as a coach

40:00 – Programming talk (high-low splits, 3-3 splits, strength, hypertrophy, endurance)

49:00 – Proprioceptive assistance work and the complexity curve

60:00 – Knowing when to pick “dumb” movements

71:00 – Kyle’s top-recommended resources

Links and stuff:

1. Instagram: @compoundperformance
2. Website: https://www.compoundperformance.com/
3. James Cerbie: @jamescerbie
4. Rebel Performance
5. TRAIN
6. Zac Cupples The Human Matrix
7. Pat Davidson Rethinking the Big Patterns
8. Why Zebras Don’t Get Ulcers
9. The Upside of Stress
10. How Emotions are Made

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.

3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench,...

Dr. Pat Davidson, exercise physiologist, strength and conditioning coach, author, consultant, traveling lecturer, and avid Patriots fan, joins the show today to drop some biomechanics knowledge bombs. Right off the bat, Pat and I get into his background, upbringing, and path towards becoming a strength and conditioning coach. Who would have thought those late-night bodybuilding shows with scantily clad attractive women could create such a mental savage?

Once we transition away from Pat’s background, we dive headfirst into rethinking the big patterns and biomechanics land. Pat is actually fresh off attending Bill Hartman’s The Intensive, so we get a rare insight into inhaled skeletons, exhaled skeletons, internal rotation, external rotation, the propulsion arc, and squatting. Finally, we cap it off with a small preview into the concept of phase change. We know, it’s kinda like blue balls dropping that in at the end. Sorry, we aren’t sorry.

Episode Highlights:

13 min: When and how Pat found training

24 min: Embracing monotony in learning

30 min: Biomechanics models vs. physiology models and training

36 min: Rethinking The Big Patterns principals

45 min: Where we’ve been wrong about internal rotation

68 min: Phase change

Links and stuff:

1. @dr.patdavidson on instragram
2. @jamescerbie on instagram
3. Rebel Performance
4. TRAIN
5. Bill Hartman and The Intensive
6. Mike Israetel

PLUS: Whenever you're ready... here are 4 ways we can help you find your peak performance (and live up to your true potential):

1. Get 21 FREE program samples. Tired of second-guessing and overthinking your training? CLICK HERE to get 5 months of free workouts to help you unlock total package performance, physique, and athleticism.

2. Buy a pre-made program. Looking for an expertly crafted training program minus the coaching and camaraderie? Then GO HERE.

3. Join the Total Package Athlete Challenge. Want to work directly with me to hit a PR in your squat, bench, deadlift, vertical jump, broad jump, or 8-minute assault bike within the next 6 weeks? Then GO HERE.

4. Join the Rebel Performance Training Team. Want to work directly with me and my team to unlock total package performance, physique, and athleticism (so you can start living at your physical peak)? Then GO HERE.