Today’s podcast is a lecture I gave to the Nevada Club Congress that was hosted by Cassie Rice at her gymnastics club. I was asked to talk about strength and conditioning ideas and principles to help make a high-performing and effective gymnastic strength program. I break down having a plan, the need to have a well-balanced program of different movement patterns, how many sets and reps of each exercise, and having a strong relationship with strength and a good Cultural Foundation to go behind what you're doing. 

We DISCUSS; common strength questions all gymnastic coaches have.

Periodization, what is it, and how to use it.

Examples of an out off-season strength programs.

What you need to do to achieve a balanced program.

The importance of having a specific goal/focus to your strength program.

Individualization, the key to success.

ALSO…

How to develop a strong culture and relationship with strength and conditioning in your gym.

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

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Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

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Simone Biles recently went through one of the most challenging moments of her career in the Tokyo Olympics. For many who don’t understand gymnastics, the “twisties” are one of the most dangerous problems that can come up out of nowhere. With someone doing as high-level skills like Simone, the mistakes can cause devastating injury. In this mini-podcast, Olympic gymnast Danusia Francis and Dave Tilly share their thoughts on what happened.

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

Today on the podcast, I'm extremely excited to have on Olympian Danusia Francis. She’s had an amazing journey to Tokyo, and everything she's gone through to get there, I wanted to have her on to share her experiences with the crazy journey she's had, to get to the Olympics and represent Jamaica. We talk about what she's gone through the last year with the pandemic, her unfortunate knee injury at the Olympics, and what helped her stay motivated through that situation. We also have a really honest conversation about what happened with Simone Biles.

We DISCUSS; Danusia’s 10-year journey to become an Olympian.

Danusia’s HIGHLIGHTS of the Tokyo Olympic Games 

The differences and benefits of training, competition, and going to the Olympics as an adult in the sport of gymnastics.

Danusia SHARES her knee injury, how she was able to work through it and not fall apart.

Our perspectives on the SIMONE BILES SITUATION.

ALSO…

What next for Olympian Danusia Francis!

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

We’re taking a deep dive today on exactly how to keep your shoulders healthy!

Due to popular request, Dave has composed his best advice on shoulder mobility, rotator cuff strength, programming, and more.

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

Today on the podcast I’m super excited to have back third-time returner, the wonderful registered Dietitian Christina Anderson. She helps athletes with performance, nutrition, dealing with food, and properly fueling themselves, specializing in high-level elite gymnasts all the way down to regular gymnasts. In today’s episode, we talk about properly fueling the College gymnast which is defiantly under-discussed. It is tough for athletes to transition to College life, they now have a busy schedule with classes and training, they're not used to shopping for themselves or cooking or even the dining hall with a million options and being on your own. We explore why older gymnasts have issues, productive strategies to help, and hopefully share important information for younger athletes and parents so they are educated and know what to expect.

We DISCUSS; exactly why athletes struggle with the transition to College?

HOW we can improve the lack of information around proper nutrition.

“If you just lost five pounds, you'd catch your Tkatchev” Why THAT IS SUCH BULLSHIT.

Weight gain in freshmen is due to delayed periods from being overtrained and under fuelled when they’re younger not because they're out eating and drinking.

STRATEGIES to help College gymnasts cope with busy College life.

Gymnastics is A Unique Sport with Specific Nutrition Needs.

There's no way to diet without CONSEQUENCE.

ALSO…

Christina explains her Small Group Nutrition Coaching for Collegiate Gymnasts to help them learn to fuel for optimal performance and longevity in sport (without the guilt/anxiety around food).

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

Heel pain from Sever’s disease can be one of the most frustrating and debilitating things for young athletes who are growing.

In this highly requested mini-podcast, Dave break’s down what Sever’s is, how to deal with it, and the timelines to consider when progressing back to sport safely.

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

This week I think is going to be very popular for anyone who's looking to get better jumps, leaps, and dance elements. This was a free consult with Emilie, who won one of our giveaways during Peak Gymnastics Power course launch week. Diwesh Poudyal Head of Strength and Conditioning and Director of Fitness at Champion Physical Therapy, and I got together to answer any question she had. Her biggest concern was that her gymnast have good active flexibility, but struggling to upgrade their jumps and leaps. We talked about how to get more power and strength and development for her athletes, focusing on takeoff to improve skill dynamics in jumps, leaps tumbles. We ended building her a program from scratch, so if you want to see that program and understand why we're doing certain exercises and conditioning, you can check it out on YouTube.

We DISCUSS; how to get power in leaps.

WHY you should stop using ankles weights in active flexibility.

IMPROVE vertical power, make sure you’re not neglecting it in your training.

Are your gymnasts too RELIANT on the sprung floor?

WHY you can't just do jumps and leaps to get better at jumps and leaps.

ALSO…

HOW to make the most of your warm-ups and integrate strength exercises.

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

Limited ankle mobility can be one of the most challenging things for people to deal with, as it can limit basics movement patterns and also be a contributor to pain.

In this mini-podcast Dave breaks down some of the most common reasons why people have limited ankle mobility, and gives his go-to strategies to deal with it!

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

This week on the podcast we discuss a very important topic, with my buddy Nick Ruddock, and mental health counselor Rebecca Grady, who was recently on the podcast. We touch an ‘elephant on the room topic’ that I think so many people in gymnastics are realizing is a huge problem and needs addressing. Which is; coach to coach relationships, staff gossip, and drama, which can really bring the vibe down in a gym. We talk about where these things stem from, whether they're related to coaching ego, personal conflicts, or if your gym just isn’t the best fit for your own morals. We review all the things that we've experienced, what we've gone through and offer people constructive solutions on what to do because we know this is a huge problem a lot of gyms face.

We DISCUSS; Nick and Becca’s experiences with not-so-great coaching teams and coaching dynamics, and what they thought were the root causes for them were.

WHY empathy, communication, and the ability to deal with problems, not in front of the athletes or parents and not on social media is so important. 

Nick SHARES HIS IDEAS on philosophy differences and how to compromise when someone thinks differently with how you should coach skills and drills, but also how you should run a gym. 

Having the RIGHT mindset, you don’t know what you don’t know.

A MENTAL HEALTH PERSPECTIVE on how to have harder conversations? They sound great but the idea is terrifying for so many coaches.

STRESS RESEARCH; how social connections or bonds can either be the biggest source of stress for some or it can be the biggest buffer of stress to be protective and build resilience.

WHY being part of a team isn’t trying to make people like each other, it’s about making people respect each other. 

ALSO…

WHY when you’re trying to find a gym to fit into, it is not a case of how good you are, it's about how compatible you are.

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/

This week on the podcast is a very special episode with crowd favorite Eva our gym director but also three of our former gymnasts who trained whilst we went through a massive cultural change at our gym. On the podcast I've talked a lot about the changes we made in our gym, me realizing my ego, having honest conversations with the athletes, how we handled some of the harder issues like motivation, burnout. But I thought it would be a really cool idea to actually talk with some of our former gymnasts live on the podcast and get their experience and interpretation of what happened, and what they noticed from a gymnast's point of view. I know a lot of people are struggling with trying to improve their culture, but still, maintain progress and have high performance. It can be done and I hope you can take away something from our experience.

We DISCUSS; how to have better one on one conversations and not be afraid to talk about real issues.

WHY change has to start at the top.

REALISING whether you’re a coach or gymnast, every moment you're in the gym, there are kids looking up to you.

The DIFFERENT ways to modify practices and still make them beneficial for gymnasts.

If you want a better culture MAKE SURE you're seeing the humans behind the gymnast.

ALSO…

DOING the harder thing when it's the right thing to do.

RELATED EPISODES:

EPISODE 92 – NEW MODEL OF GYMNASTICS PART 1: GLOBAL VALUES

EPISODE 88 – OUR GYM’S CULTURE WAS TOXIC. HERE’S EXACTLY HOW WE FIXED IT.

EPISODE 49 – 9 STEPS FOR BEING HAPPIER IN WORK AND LIFE

We appreciate you listening!

To learn more about SHIFT, head here - https://shiftmovementscience.com/

To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/

Also, please consider rating, reviewing, and sharing the podcast with your friends! 

Thanks :)

Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!

https://courses.shiftmovementscience.com/

Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!

https://shiftmovementscience.com/theherolab/

Check out all our past podcast episodes here!

https://shiftmovementscience.com/podcast/