StrongFirst Podcast

StrongFirst Podcast Episode #14 Summary

Al Ciampa, U.S. Army Veteran and Trainer for U.S. Airforce, talks about anti-glycolytic training and conditioning for the military with your host Craig Marker.

Show Notes

01:36 – Al talks about his history and background.

07:10 – Al discusses why bodybuilding is not possible for some people.

09:00 – Al talks about his time in the military.

12:10 – What is Al doing right now?

13:20 – Protocols to get into the special forces.

18:43 – Al talks about Maffetone monitor and heart rate.

27:05 – Al discusses glycolysis.

34:38 – Al talks about psychology and training.

39:19 – Al describes the Zercher Squat and the benefits.

44:07 – Closing advice.

Resources Mentioned

Simple and Sinister

Naked Warrior

Beyond BodyBuilding

Summary

Dr. Kelly Starrett talks about strength and conditioning and moving well with your host Craig Marker. Dr. Starrett is a coach, physical therapist, author, speaker, and blogger, as well as the owner of San Francisco Crossfit and MobilityWOD.com.

Show Notes

01:15 – Dr. Dr. Starrett talks about his early work and his relationship with Pavel and StrongFirst.

02:50 – Dr. Starrett talks about the 70-mile bike ride he has coming up and how he challenges himself.

09:15 – What Dr. Starrett is doing for his minimum dose and GPP.

13:36 – Dr. Starrett's thoughts on the bent press.

21:40 – Dr. Starrett discusses his thoughts on feet being straight forward in squats.

28:55 – Dr. Starrett talks about the need to maintain a good position.

30:30 – Discussion of what Dr. Starrett is working on right now.

33:09 – Dr. Starrett talks about his work with Gray Cook.

35:39 – Dr. Starrett says everyone should work to keep it simple.

3 Key Points:

1. The most important thing is maintaining strength, and elasticity.
2. All good training models have to be explanatory, predictable, and repeatable.
3. You need to train in a position that transfers into other shapes.

Summary:

In this episode of the StrongFirst Podcast, your host Craig Marker talks with Dr. Chad Waterbury about strength and conditioning.

Show Notes:

00:44 – About Dr. Chad Waterbury, who was trained as a neurophysiologist and Doctor of Physical Training.

3:36 – Dr. Waterbury discusses visualization and its benefits.

04:34 – Dr. Waterbury talks about being a PT and a strength and conditioning coach.

09:44 – Dr. Waterbury discusses how his thinking over the years has changed.

19:06 – Dr. Waterbury discusses undulating ladders.

22:30 – Dr. Waterbury discusses high–frequency training.

27:24 – Dr. Waterbury talks about foot health.

32:40 – Dr. Waterbury talks about calf development.

34:50 – Dr. Waterbury discusses corrective exercise.

41:06 – Dr. Waterbury discusses Pavel and his influence on his career.

Resources Mentioned

Hftmuscle.com

ISSA Corrective Exercise Certification

Chadwaterbury.com

Summary:

In this episode of the StrongFirst Podcast, your host Craig Marker talks with Pavel Macek, Senior StrongFirst instructor, StrongFirst Accredited Gym Owner, trainer of high-level MMA fighters, and a historian of strength culture.

Show Notes:

01:28 – Pavel discusses his background in strength, martial arts, and self-defense.

03:13 – Pavel discusses the hack-squat?

10:20 – Pavel discusses essential equipment for gyms and how old-time strongmen trained.

11:56 – Pavel discusses the usefulness of dumbbells.

17:20 – Pavel discusses his new StrongFirst Resilient course.

21:25 – Pavel discusses the essentials of training.

25:00 – Pavel talks about meditation practice and training.

31:07 – Pavel discusses cold exposure and fasting.

37:35 – Pavel discusses the challenge of consistency in training.

Resources Mentioned

Simple and Sinister

Naked Warrior

Beyond BodyBuilding

SimplexStrong.com

Pavel Macek's StrongFirst Accredited Gym in Czechia

Summary:

In this episode of the StrongFirst Podcast, your host Craig Marker talks with Chris Chapman, Director of Sports Science at Push. Chris discusses strategies to optimize power in your kettlebell swing.

Show Notes:

00:49 About Chris Chapman

01:23 Chris talks about his background in tracking motion.

04:52 Chris talks about quantifying movement.

11:45 Chris explains displacement and distance, acceleration.

14:00 Chris talks about deadlifts and Olympic lifts.

16:10 Chris discussing how to find max power. A good place to start would be 50% of your one arm swing.

20:00 Chris discusses velocity-based training.

26:58 Kettlebell exercises generalizing to other athletes.

28:00 Talk about the push band as a way to measure force and power.

38:45 Final thoughts.

Summary:

In this episode of the StrongFirst Podcast, your host Craig Marker talks with Dr. Judd Biasiotto about powerlifting and the mindset that helped him overcome many challenges.

Show Notes:

00:44 - Craig Marker provides an introduction for Dr. Judd Biasiotto.

01:40 - Dr. Biasiotto talks about his work in baseball.

02:38 - Dr. Biasiotto talks about how he overcame being a "terrible" athlete.

04:15 – Dr. Biasotto discuss his work at the baseball academy and his use of a biofeedback machine to train individual muscles.

10:25 – Dr. Biasotto discusses how to turn a weakness into a strength.

14:00 - Dr. Biasiotto talks about how it is more important to be a good person than a good athlete.

31:41 - Dr. Biasiotto talks about overcoming challenges.

Summary:

In this episode of the StrongFirst Podcast, your host Craig Marker talks with Mike Perry, Senior StrongFirst Instructor about training athletes from elite MMA fighters to teenagers.

Show Notes:

00:38 - Mike Perry and his wife, Amanda, run a large gym called Skill of Strength outside Boston.

01:30 - He works with 10-12 pro fighters either in the UFC.

03:00 – Mike talks about training short-term vs. long-term planning. Fight camps are generally 8-12 weeks.

05:50 – Mike talks about strength training for fighters. These athletes aren't power lifters, they're fighters. The sweet spot is 2x or 2.5x bodyweight for the deadlift. He likes his fighters to do weighted pullups.

07:20 Recovery is the name of the game and his athletes spend a lot of time on heart rate and recovery.

12:55 – Mike talks about flexibility in training. Early in his career, he would try to design the best training program in the world. He learned to work around injuries and recovery needs.

14:38 – FMS for fighters. A lot of the fighters move well, but prevention of injuries is important.

15:47 – Mike's discusses his emphasis on one leg movement. With mixed martial artists, the single leg training is most important.

16:55 – Mike's MMA fighters have high VO2 max levels and quick recovery.

20:06 – Training does not need to be like competition.

23:45 – Mike talks about training young athletes. Learning long-term athletic movement. It is organized play while teaching the basics of lifting. For middle school athletes, it's movement variability. Middle schoolers don't need to be trained like high school athletes. For high school athletes, it's skipping variations, running, jump training, basic lifts.

27:20 – Mike discusses training the general population.

29:42 – Mike discusses his push-up program based off Pavel's Fighter pull-up program.

36:15 – Closing advice and coaching tips.

Summary:

In this episode of the StrongFirst Podcast, your host Craig Marker talks with Derek Toshner about endurance and winning the tactical strength challenge. Derek is best known for dominating the TSC.

Show Notes:

00:55 Derek's credentials as an elite competitor.

01:31 Derek and his brother successfully run four branches of TNT Fitness in WI.

02:17 Derek talks about what he's training for now including rock climbing

03:10 Challenges of climbing. Helps with fear of heights. Work on flexibility. Nutrition and weight management is important.

05:06 Derek talks about his time as a wrestler.

08:00 How he managed the transition from wrestling to 400-meter hurdles. Wrestling is a tough sport mentally and hurdles are much the same.

10:45 Building endurance. Lots of running below the lactate threshold to build a base. Then work on speed with long rests.

16:35 How Derek trains for strength and conditioning at the same time?

21:55 Secret deadlifting training to prepare for the TSC.

25:10 How Derek stays healthy plans for longevity in the future?

27:00 Derek talks about how his brother ran a marathon without any running.

28:14 Derek talks about diet and nutrition?

34:16 General philosophy on training new people.

41:17 Closing thoughts

Episode - 06 Summary:

Introducing the StrongFirst Podcast, in this first episode Craig Marker and Brad Kearns discuss the difference between Strong Endurance and Primal Endurance. Brad is the author of Primal Endurance and The Keto Reset.

Show Notes:

03:00 - Craig talks about Pavel, his books, and a high-level overview of his programs.

04:25 - How the Soviets trained people for endurance with anti-glycolytic training.

06:35 - How Strong Endurance works with repeat training and recovery.

08:42 - Craig explains phosphates and their importance in endurance training.

09:40 - Brad talks about polarized training and its application to peak performance.

12:00 - Craig explains what anti-glycolytic really is.

13:20 - For an athlete with extremely long duration goals, how do extremely high intensity workouts play into those goals?

17:15 - The importance of practicing perfect is import to efficiency.

24:10 - Craig and Brad talk about the psychological aspect of training sessions.

28:18 - Brad talks about body composition and fat storage.

31:32 - Craig talks about the Strong Endurance movement.

34:58 - Brad discusses how diet affects training.

38:35 - Do you think that healthy things will correlate to peak performance, or do you at some point have to sacrifice your health?

44:00 - Brad talks about what he thinks is important for diet and how it goes along with exercise protocols. We need to escape from carbohydrate dependency. If you're eating a ton of carbohydrates it begets eating more carbohydrates because of the insulin response.

46:10 - The first step to improve your health is to take a few weeks to tone down your workouts and refine your diet. This benefits both endurance and power athletes.

48:25 - What do you recommend to beginners? Keto is getting misinterpreted right now. You need to take the proper steps to become fat adapted.

53:00 - What does being in ketosis look like from a performance standpoint?

56:32 - What can people do to shorten their intervals in their next workout? Don't shorten your rest period and work harder in your 10 seconds of work.

Episode - 05 Summary:

Craig interviews Peter Park, personal trainer of high-level athletes  (Giancarlo Stanton, Lance Armstrong, Justin Verlander, Ken Roczen, and Diania Taurasi) and celebrities and author of the book Rebound.

Show Notes:

01:20 - About Peter Park. Best known as a trainer of high-level athletes and celebrities. He grew up in Newport Beach, California and started really young. He did surfing followed by volleyball, he then started getting interested in training. He got a scholarship to University of Hawaii to play Volleyball and realized he wasn’t tall enough. He would lap the field in endurance exercises and get into endurance sports and iron man competitions. In between triathlon and volleyball he got into strength training.

05:20 - Work with endurance athletes. He started training Lance Armstrong and realized that he was outworking people.

07:51 - Talks about working with Dr. Phil Maffetone and Pavel’s strong endurance

09:08 - Explains Maffetone’s system. The diet is a little higher fat, using fat for fuel. If you can use fat as a fuel efficiently you’re going to do better. It’s important to build that aerobic base. Once you build that aerobic base you’re endurance is incredible, but it takes patience to get there.

12:22 - What can you say about using lactic but not getting to glycolic? Once you figure it out, it’s a game changer. It’s a whole different idea of training.

14:14 - Talks about longevity with this way of training. Your body can handle the free radicals better. Move from thing to thing and keep your heart rate under 150.

19:20 - Talks about metabolic systems. People aren’t being efficient and they’re burning sugar the whole time. You’ve got to learn to burn fat for fuel.

20:25 - Talks about athletes going keto. If you’re doing a-lactic intervals, you’re fine on keto. As soon as you’re trying to push it you can’t handle it on keto. UCAN starch has no influence on your blood sugar and insulin levels.

22:27 - How do your systems change for sports? You have to be in the trenches with your clients. You have to test things out in the real world.

23:56 - Do the new protocols work better on advanced athletes. Those who can generate more power get more out of power protocols. Once you’re aerobically fit, you have more energy. His endurance athletes don’t do more than 3 or 5 reps on anything.

27:18 - Power training allows people to put their full effort into each rep. The athletes love the 033 training.

28:48 - What do you see people doing better on? Everything. Most clients don’t want to be big, just strong.

30:18 - There is more body composition change from strength training than aerobic. You’ll see more metabolic change with more of a sprinter-type look. Baseball players love more power training than aerobic.

31:45 - What do you do with your motocross racers? They have to be as fit as marathoners. They ride 35 minutes with a heart rate of 190+.They take an hour off and then do another race. They have to be aerobically and strength strong. Motocross guys are retiring at age 24 and they haven’t peaked physically.

37:17 - Talks about adrenaline highs. There’s a time to go hard, but the recovery is just as important or more. Don’t trash your body all the time, make a program sustainable. Teach what’s right, what works, and what’s sustainable. A good hinge and getup is important. People try to make it too fancy and it’s not.

Tweetable Quotes

• No matter what you do, it’s super important to build that aerobic base.
• People don’t feel like they’ve done anything if they’re not worn out after.
• Don’t trash your body all the time, make a program sustainable.

Resources Mentioned

Strongfirst.com

Rebound: Regain Strength, Move Effortlessly, Live without Limits at Any Age - Book by Peter Park

Kettlebell Simple & Sinister book