SOFLETE Performance

Episode 1 - Introducing the Nervous SystemThis episode comes with a public safety announcement- the human nervous system is a pretty complex piece of hardware; the exact workings of which the scientific community still doesn’t completely understand. Consequently, George and Matt attempt to walk the tightrope balance between providing you with sufficient biological knowledge that you can understand the rest of this chapter in context, whilst still giving practical advice that you can implement directly into your own training.The episode starts out with Matt providing a brief ‘machine gun style’ overview of the structure of the human nervous system. If this is something you are interested in, then definitely head over to youtube (or your local library!) and spend some time getting familiar with this stuff- particularly if you’re a coach, it does really help to have a solid underpinning of knowledge in this area. The late Canadian sprints coach Charlie Francis epitomised how understanding the nervous system can provide significant advantage in the athletic realm. George then gets into what this might look like in practice. He explains how the heart can be used for both input and output mechanisms, respectively. We can prescribe varying stimuli to the heart, to elicit a particular nervous system response. Yet we can also monitor the function of the heart, giving vital biofeedback and providing a glimpse into the inner workings of the nervous system. As ever, George ties all this theory back to anecdotes from various athletes he has coached over the years. Everything we do here at SOFLETE is based on adding value to our community, so if you have any ideas, requests or questions, please feel free to reach out to us- either through SOFLETE social media or contact George and Matt directly via [email protected] or [email protected] see below for a few resources, linked to today’s episode, that you might find useful:An example educational video, explaining the structure of the nervous system in more depth (https://www.youtube.com/watch?v=zeo19WVQ47w)Charlie Francis Training System by Charlie Francis (https://www.amazon.com/Charlie-Francis-Training-System-ebook/dp/B008ZK0WR8)Chapter 14 of the NSCA’s Essentials of Sports Science (https://www.nsca.com/certification/cpss/essentials-of-sport-science/)

Bottom Of The Barrel 20 - Third Time Is The Charm by SOFLETE

We're back with another episode, listening in on a conversation from the SOFLETE Human Performance Team's virtual office.Talk this time is based around another book on George's reading list, 'The Creativity Leap' by Natalie Nixon. In the book, Natalie illustrates the concept of balancing work and play through the construct of 'wonder versus rigor.' She describes how finding time to be creative and reflective ultimately leads to greater quality work being produced.George and Matt discuss how this concept can be applied across a wide variety of environments, from teaching your child to play softball or preparing for an ultra-endurance event. This episode is a reminder that whatever it is you're doing, take some time to find a way to enjoy it and introduce a little play (or wonder!); you'll undoubtedly reap the reward of increased productivity.As ever, the guys invite you to join in the conversation- either through SOFLETE's social media or by contacting them directly ([email protected] [email protected]).The Creativity Leap by Natalie Nixon (https://www.figure8thinking.com/books/)

“Why not”? These two words have been the genesis for many of this week’s guest’s achievements.Long time SOFLETE Athlete Tony Nash first started asking himself, “why not?” when he accepted a place at Westpoint. Since then, the momentum has continued to grow exponentially for this Buffalo, NY native. Tony has now served as an Active Duty Field Artillery Officer for 11 years, whilst simultaneously authoring The Night Before Journal, hosting the Got Your Six podcast, graduating with a master’s degree at Cornell, and most recently becoming the first person to complete an Ultra Ergathlon!In true SOFLETE Athlete fashion, Tony isn’t just content to smash life himself; he’s also all about helping others get a leg up. From assisting his junior officers in getting academic work published to celebrate the community's everyday successes through his Stacking The Win section on his podcast, Tony shows that a rising tide really does lift all ships.If you’re interested in learning how to achieve more with less time (no, this isn’t The Shopping Channel!), you definitely need to check out this episode.Please see below for links to the resources that the gents mention during the podcast.-To find out more about becoming a Field Artillery Officer (https://www.goarmy.com/careers-and-jobs/career-match/ground-forces/explosives-artillery/13a-field-artillery-officer.html)-Tony’s Instagram (https://www.instagram.com/thetonynash/?hl=en)-Got Your Six podcast (https://www.listennotes.com/podcasts/got-your-six-with-tony-nash-tony-nash-fxG5RXbN6di/)-The Night Before Journal (https://thetonynash.gumroad.com/l/NightBeforeJournal)-Tony’s Stacking The Win form (https://docs.google.com/forms/d/e/1FAIpQLScG6Wb2h8LEPWY-Sqct9pPS2gd4WzMiACChO6Uq78YBl3PSkg/viewform) -Tony’s Ultra Ergathlon (https://www.menshealth.com/fitness/a36849626/ultra-ergathlon-ski-bike-row-run-workout-marathon-fitness-challenge/)-The Libby App (https://help.overdrive.com/en-us/1307.html)-F*CK Your Feelings by Ryan Munsey (https://www.amazon.com/Your-Feelings-Accomplish-Anything-Significant/dp/1983468878/ref=pd_lpo_2?pd_rd_i=1983468878&psc=1)-The Creativity Leap by Natalie Nixon (https://www.penguinrandomhouse.com/books/634022/the-creativity-leap-by-natalie-nixon/)-The Art of Impossible by Steven Kotler (https://www.theartofimpossible.com)

This week the guys were fortunate enough to reconnect with Dr. Theo Ballard, SOFLETE’s in-house physical therapist.Theo is a civilian Orthopedic and Sport Certified Performance Physiotherapist specializing in both sport and tactical performance, specifically with conventional and SOF military personnel.In this episode, George and Matt get some great insight into a few of the more common injuries and training pitfalls that Theo sees in his clinic. Theo then provides some awesome advice to help you navigate these and boost your own training at the same time. Finally, the guys geek out on the current best practice tendinopathy management protocols (spoiler alert- eating jello might cure your knee pain!) and compare notes on how best to train the foot- considering the requirements for most tactical professionals to operate in boots.Even if you’re not currently broken or in pain, this episode is well worth a listen; it provides a fantastic illustration of why Human Performance needs to be considered from a well-rounded and multidisciplinary perspective.Please see below for links to the resources that the gents mention during the podcast.Theo’s Instagram Page (https://www.instagram.com/tb_physio/?hl=en)Theo’s Website (www.tbphysio.com)Theo’s ‘Always Ready’ Performance Manual (https://www.tbphysio.com/store/p/jam0dibr3fj3l3glybnh0uyal1epku)Theo and Doug discussing Tendon Care (https://www.youtube.com/watch?v=fow2d61A8W4)A link to Dr. Keith Baar’s faculty page at UC Davis, where you can access many of his research papers (https://health.ucdavis.edu/physiology/faculty/baar.html)A paper from Dr. Keith Baar describing some of the topics Theo mentioned (https://journals.humankinetics.com/view/journals/ijsnem/29/4/article-p453.xml)

Doug and Brent revisit some of the tough times in the triumphant return of the Bottom of the Barrel podcast.

George sits down with Derek to discuss his process with Eye Movement Desensitization and Reprocessing (EMDR) Treatment. Derek provides insight into the minds of special operations solider and the risk that comes with it. Sharing personal stories and how he has is using EMDR to work through his own struggles and improve his mental defenses to create the life he deserves. This podcast has no relation to the Department of Defense.

This week, George and Matt chat with 10 year USMC Officer and 4-year SOFlete athlete, Kris Drake.Kris serves as a USMC Cyberspace Officer, however, he has worked equally hard at finding and maintaining a sense of priority- based around safeguarding time with his family and still finding time to indulge his passions of health and fitness, learning, and being outdoors. Listen as the guys draw from the worlds of performance psychology, business management, and philosophy to try and make some sense of the chaos that is daily life.Kris has also recently completed the Conscious Warrior System pilot study. Over the course of 8 weeks, George and Matt have been working to implement and test the system as a way to enhance Kris’ performance- both as a human and a professional.Today’s episode gives great insight into exactly how the theories and principles surrounding human performance can be implemented at a real-world level. Please see below for links to the resources that the gents mention during the podcast.-To find out more about becoming a USMC Cyberspace Officer (https://www.usmcofficer.com/cyberspace-officer-1702/)-Why We Sleep by Dr M Walker (https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325)- What Made Maddy Run by Kate Fagan (https://www.amazon.com/What-Made-Maddy-Run-All-American/dp/0316356549)- Man’s Search For Meaning by Victor Frankl (https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl-ebook/dp/B009U9S6FI)- 7 Habits of Highly Effective People by Stephen Covey (https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/0743269519)-Performance Podcast Lunch & Learn Episode 1https://soundcloud.com/user-631015553/lunch-and-learn-chapter-1-introducing-the-conscious-warrior-system-episode-1

Lunch and Learn Chapter 4 - NutritionDisclaimerWhilst SOFLETE does work with a Registered Nutritionist, neither George nor Matt hold this qualification, or that of a Dietician. Any discussion or recommendations given in this Chapter should not be construed as medical advice and listeners should always consult a trained clinician before attempting any nutritional intervention.Episode 3 - Improving YOUR NutritionThis is the episode in every chapter that everyone cares about- the one that turns all that theory into practice. Alongside giving you their take-home recommendations, George and Matt highlight the importance of treading lightly if attempting to change someone else’s nutritional practices. We know that psychology and emotion are deeply entwined into food choices and consequently people often take their nutrition very personally. With that in mind, it’s important to understand the context and intent behind why someone is eating the way they are. As is customary now, episode 3 also features a Conscious Warrior Challenge. This time, the guys challenge you to buddy up and make this the Summer that you crush your nutritional goals. Either using the SOFLETE App (with inbuilt nutritional planner), or just a pen and paper- take 7 days to get a baseline of your nutritional intake, before dialing in a 14 day period where you integrate 2-3 of the recommendations from today’s episode.As ever, we want you to share your progress with the rest of the community- tag SOFLETE in all your food porn glory… this could go downhill quickly! We’re looking for pictures of your most creative meals, be they created in a mess tin whilst on exercise, or in the back of the fire truck between shouts; just tag us and use #DIELIVINGEverything we do here at SOFLETE is based on adding value to our community, so if you have any ideas, requests or questions, please feel free to reach out to us- either through SOFLETE social media or contact George and Matt directly via [email protected] or [email protected].

Lunch and Learn Chapter 4 - NutritionDisclaimerWhilst SOFLETE does work with a Registered Nutritionist, neither George nor Matt hold this qualification, or that of a Dietician. Any discussion or recommendations given in this Chapter should not be construed as medical advice and listeners should always consult a trained clinician before attempting any nutritional intervention.Episode 2 - The Relevance of Nutrition Within The Tactical CommunityIn this episode, George and Matt get to grips with the current state of affairs of nutrition within the tactical community.Despite what Hollywood depicts, the tactical community is not made up exclusively of ripped, muscular girls and guys, all at the apex of their physical health. In actual fact, as we’ve mentioned before, the tactical community acts as a pretty accurate cross-section of wider society. With that in mind, this episode gets into how the most appropriate nutritional strategy required will vary- depending on an individual’s role, career stage and personal circumstances.George offers personal insight into the effects of long term MRE consumption, and how to rescue one’s gut health post-deployment. He also provides some advice for those personnel who are required to operate primarily at night, or whilst on shifts/watch. Finally, the conversation drifts way above Matt’s head, as George unpacks how nutritional interventions can provide hope for those with TBIs and cancer.Everything we do here at SOFLETE is based on adding value to our community, so if you have any ideas, requests or questions, please feel free to reach out to us- either through SOFLETE social media or contact George and Matt directly via [email protected] or [email protected] today’s episode, the guys discussed a few references that you can check out for yourself, at the links below:-Dr Andy Galpin giving a great exercise physiology based overview of how the food we consume is used for energy (https://www.youtube.com/watch?v=L-hO3937Cv8)- Taylor (SOFLETE’s Nutritionist) explaining some nutrition basics to Doug (https://www.youtube.com/watch?v=X7aJTZmspRU&t=385s)- A link to the ‘SOFLEATS’ series, where Doug is taught to prepare some culinary masterpieces (https://www.youtube.com/watch?v=dPx_Hb4rSZw)- The link to the Oncology paper that George references at the end of the episode (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5746036/)