THIRST For More Podcast

Almost everything you have been taught about goal setting is incomplete. And in a coaching context, incomplete is dangerous. In this episode we go deeper than the certification material and examine what the psychology and performance research actually say about how humans set and pursue goals.

We cover the neuroscience of dopamine and goal pursuit, the limitations of the SMART goal framework, and why outcome-only goal setting consistently produces lower adherence and performance than a layered approach that integrates outcome, performance, and process goals.

We also discuss the implementation intention, a research-backed planning tool that has been shown in meta-analysis to more than double the probability that a planned behavior actually occurs. And we go through the WOOP framework from researcher Gabriele Oettingen, which consistently outperforms standard positive visualization in controlled trials.

WHAT WE COVER IN THIS EPISODE

• Why SMART goals alone are not enough and what the research says is missing
• The dopamine system and what it means for goal difficulty and athlete motivation
• The three-layer goal architecture: outcome goals, performance goals, and process goals
• How to use implementation intentions to close the gap between intention and behavior
• The WOOP framework: Wish, Outcome, Obstacle, Plan
• How to run a goal-setting conversation your athletes actually own
• Common goal-setting mistakes in the fitness industry and how to avoid them

RESEARCH REFERENCED

• Kleingeld, van Mierlo, and Arends (2019). The Effect of Goal Setting on Group Performance. Journal of Applied Psychology.
• Deci and Ryan (2000). The What and Why of Goal Pursuits: Human Needs and the Self-Determination of Behavior. Psychological Inquiry.
• Gollwitzer and Sheeran (2006). Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processes. Advances in Experimental Social Psychology.
• Oettingen and Mayer (2002). The Motivating Function of Thinking About the Future. Journal of Personality and Social Psychology.
• Duda and Hall (2001). Achievement Goal Theory in Sport. Handbook of Sport Psychology.
• Burton and Naylor (2002). The Jekyll/Hyde Nature of Goals. Advances in Sport Psychology.
• Schultz, W. (2016). Dopamine Reward Prediction Error Coding. Dialogues in Clinical Neuroscience.

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Most of the cutting edge strength training methods being sold on social media right now were invented 30, 50, even 2,500 years ago. In this episode of the THIRST For More Podcast, Brandon traces the full evolution of strength training. From Milo of Croton carrying a bull in ancient Greece, to Eugen Sandow and Bob Hoffman building American strength culture, to Arthur Jones and the Nautilus HIT wars, to the Soviet sport science revolution, to the evidence based era led by Brad Schoenfeld and Eric Helms, and finally to where we are going: AI assisted programming, continuous biometric data, and genetically individualized training.

If you are a strength coach, personal trainer, or gym owner who wants to stop chasing trends and start building real professional expertise, this is the historical framework you have been missing.

WHAT WE COVER IN THIS EPISODE

• The 2,500 year old origin of progressive overload
• How Eugen Sandow invented the modern fitness industry in 1895
• The HIT versus volume training war and what the research actually says
• Why Eastern European sport science still underpins modern programming
• The specific researchers and coaches defining the evidence based era
• Four trends that will shape coaching over the next 10 years
• The uncomfortable truth about why most gyms still train like it is 1985

RESEARCHERS AND COACHES MENTIONED

Brad Schoenfeld, Eric Helms, Mike Israetel, Greg Nuckols, Stuart Phillips, Vladimir Zatsiorsky, Mel Siff, Tudor Bompa, Leonid Matveyev, Yuri Verkhoshansky, Arthur Jones, Bob Hoffman, Eugen Sandow, Mike Mentzer, Dorian Yates, Ellington Darden, Joe and Ben Weider

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

The fitness equipment industry is worth 14.7 billion dollars, and it has spent decades perfecting one message: better equipment produces better results. The peer-reviewed research says that is not how training adaptation works.

In this solo episode, Brandon breaks down the evidence-based framework every fitness professional should be using to make equipment purchase decisions -- from the research on what actually drives strength and hypertrophy outcomes, to a practical Three-Tier Equipment Framework you can apply immediately, to real budget ranges and red flags for every vendor conversation you will ever have.

WHETHER YOU ARE A STRENGTH COACH, PERSONAL TRAINER, OR GYM OWNER, this episode gives you the tools to stop buying based on marketing and start buying based on outcomes.

WHAT WE COVER IN THIS EPISODE

The Three Vectors of Equipment Marketing Mythology -- how the industry uses outcome conflation, technology theater, and professional identity leverage to shape your purchasing decisions.

The Three-Tier Equipment Framework:

• Tier 1 -- Non-Negotiables: The equipment that directly drives training outcomes and should be funded first.
• Tier 2 -- Outcome Enhancers: Equipment that expands programming scope and serves specific populations.
• Tier 3 -- Nice-to-Haves: The comfort and convenience layer that gets purchased last, not first.

Category-by-Category Breakdown:

• Barbells -- What tensile strength, knurling, and sleeve specs actually matter and which ones are marketing noise.
• Plates -- When iron plates are sufficient, when bumpers are required, and when calibration precision is irrelevant.
• Power Racks -- The one category where spending for quality has a legitimate safety-based justification.
• Cardio Equipment -- Why a 2020 meta-analysis in Medicine and Science in Sports and Exercise should change how you think about cardio equipment spending.
• Specialty Equipment -- An honest, research-grounded assessment of functional trainers, vibration platforms, and AI-integrated smart gym equipment.

Budget Frameworks by Gym Type -- real-world cost ranges for home gyms, personal training studios, boutique gyms, and commercial facilities across all three tiers.

Red Flags and Green Flags -- a rapid-fire list of signals to evaluate in every equipment vendor relationship.

RESEARCH REFERENCED

• Grand View Research, Global Fitness Equipment Market Report (2022).
• Journal of Strength and Conditioning Research, technology-integrated resistance training review (2021).
• Sports Medicine, resistance training adaptations meta-analysis (multiple years cited).
• Journal of Human Kinetics, free weight vs. machine training systematic review (2019).
• Medicine and Science in Sports and Exercise, cardio modality meta-analysis (2020).
• Sports Medicine, whole-body vibration systematic review (2022).

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Most athletes train for years and never break through. Same program. Same coach. Same gym. Same plateau. In this episode, we break down the 7 behavioral habits backed by peer-reviewed research that consistently separate athletes who make major performance jumps from those who stagnate. This is not motivation content. This is evidence-based habit science applied to real athletic development.

Whether you are a strength coach, personal trainer, or a competitive athlete yourself, this episode delivers a research-grounded framework you can start applying immediately.

WHAT WE COVER IN THIS EPISODE

Habit 1 - Identity-Based Goal Structure: Why athletes who build process identities outperform athletes with equal talent who are outcome-focused, and how Dweck's research explains this difference.

Habit 2 - Deliberate Practice: What Ericsson's actual 1993 research in Psychological Review says about the quality and structure of practice that drives elite performance -- not just the volume.

Habit 3 - Sleep as a Training Variable: Mah et al. (2011) showed a 9 percent improvement in sprint times and shooting accuracy in NCAA basketball players through sleep extension alone. We break down the mechanisms and what this means for your athletes.

Habit 4 - Systematic Self-Monitoring: Research by Jonker and colleagues found that elite youth athletes engaged in more self-monitoring behaviors than sub-elite athletes of the same training age -- and those behaviors were better predictors of eventual elite status than physical test results.

Habit 5 - Stress Inoculation and Adversity Reframing: Jamieson et al. (2010) demonstrated that teaching athletes to reframe pre-competition arousal as excitement rather than anxiety produced significantly better performance outcomes. No new physical training required.

Habit 6 - Strategic Social Environment Curation: The science of training-room culture as a hard development variable, and why the competitive standard in your room directly affects every athlete in it.

Habit 7 - Outcome Detachment with Process Obsession: Lochbaum et al.'s (2014) meta-analysis on achievement goal theory, and why mastery-oriented athletes outperform performance-oriented athletes over the long term.

RESEARCH REFERENCED

• Ericsson, K. A., Krampe, R. T., and Tesch-Romer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363-406.
• Mah, C. D., et al. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. SLEEP, 34(7), 943-950.
• Gucciardi, D. F., et al. (2019). Mental toughness and self-regulatory capacity in sport. Journal of Sport and Exercise Psychology.
• Lochbaum, M., et al. (2014). Achievement goals and sport performance: A meta-analysis. Journal of Applied Sport Psychology.
• Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
• Jamieson, J. P., et al. (2010). Reappraising stress arousal improves performance and reduces evaluation anxiety. Journal of Experimental Psychology: General.
• Dweck, C. S. (1988). A social-cognitive approach to motivation and personality. Journal of Personality and Social Psychology.
• Jonker, L., et al. (2017). Self-monitoring behaviors among elite and sub-elite youth athletes. International Journal of Sport Psychology.

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Most online trainers are paying for tools they don't need, skipping tools they do, and wondering why their business feels chaotic. In this episode, Brandon breaks down the exact technology stack an online coaching business actually needs — organized by tier, with direct recommendations grounded in business research and consumer psychology.

No affiliate recommendations. No fluff. Just a clear-eyed breakdown of what moves the needle in your business and what's quietly draining your bank account.

TOPICS COVERED IN THIS EPISODE

• Why most coaches approach technology completely backwards and what it costs them
• Programming and client management platforms — TrueCoach, TrainHeroic, and Trainerize compared
• Why Google Sheets is hurting your perceived value (and the research that backs this up)
• The one-channel communication rule that protects your time and your sanity
• Video analysis as a non-negotiable for performance and technique coaches
• Why Venmo is not a payment system — and what to use instead
• Contracts, scheduling tools, and the baseline business infrastructure most coaches skip
• The CRM problem — the tool most coaches are ignoring that's costing them referrals and revenue
• Content tool over-investment — why most coaches are spending too much here too early
• The full tech stack summary organized by Essential, Growth, and Advanced tiers

TOOLS MENTIONED IN THIS EPISODE

• Programming Platforms: TrueCoach, TrainHeroic, Trainerize
• Communication and Check-In: Voxer, Google Forms, Typeform, Jotform
• Video Analysis: Coaches Eye, Hudl Technique
• Payment Processing: Stripe, Square, ThriveCart
• Contracts: Dropbox Sign, DocuSign
• Scheduling: Calendly
• Email Marketing: Kit (formerly ConvertKit), Mailchimp, Flodesk
• Website Platforms: Squarespace, Showit, WordPress, Kajabi
• CRM: HubSpot, Notion, Airtable
• Content Editing: Descript, CapCut, Adobe Premiere
• Accounting: Wave, QuickBooks Self-Employed

RESEARCH REFERENCED

• Finances Online (2022) — Small business software usage data
• Grand View Research — Global fitness technology market projections
• Parasuraman, Zeithaml, and Berry — SERVQUAL model and perceived service quality
• HubSpot Sales Report (2023) — Sales follow-up frequency and conversion rates

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Your price is not just a number. It is a positioning decision, a sustainability strategy, and a direct signal to the market about the quality of your work. In this episode, we break down why fitness professionals -- trainers, strength coaches, and gym owners -- are systematically undercharging, what the research and industry data actually reveal about trainer compensation, and the practical frameworks you can use to rebuild your pricing with confidence.

No generic business advice. No fluff. Evidence-based analysis and actionable tools.

WHAT YOU WILL LEARN

• The psychology behind underpricing: imposter syndrome, the passion penalty, and the fear of rejection
• Industry data on what trainers earn vs. what the market will actually bear
• Why undercharging is a direct driver of burnout and early career exit
• How to calculate your Minimum Viable Rate before your next client consultation
• The difference between hourly and value-based pricing -- and why it matters
• The three-tier pricing model and how price anchoring works in your favor
• Word-for-word scripts for handling the three most common price objections

RESEARCH REFERENCED

• IDEA Health and Fitness Association Salary and Compensation Report, 2022
• U.S. Bureau of Labor Statistics, Fitness Trainers and Instructors, Occupational Outlook Handbook, 2023
• Grand View Research, Online Fitness Coaching Market Report, 2023
• Rao, A.R. and Monroe, K.B. (1989). The Effect of Price, Brand Name, and Store Name on Buyers' Perceptions of Product Quality. Journal of Consumer Research, 16(2), 351-357.
• Kim, J.Y., Campbell, T.H., Shepherd, S., and Kay, A.C. (2020). Understanding Contemporary Forms of Exploitation: Attributions of Passion Reduce Perceived Exploitation of Workers. Journal of Personality and Social Psychology, 118(1), 109-123.
• Simonson, I. and Tversky, A. (1992). Choice in Context: Tradeoff Contrast and Extremeness Aversion. Journal of Consumer Research, 29(3), 281-295.
• Ariely, D., Loewenstein, G., and Prelec, D. (2008). Tom Sawyer and the construction of value. Journal of Economic Behavior and Organization.

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Is Joel Seedman the most dangerous influencer in the fitness industry? In this episode of the THIRST For More Podcast, we put his most prominent claims under the microscope -- including his 90-degree joint angle rule, his chaos training methodology, and the business model behind his Advanced Human Performance brand.

This is not a rant. This is evidence-based analysis built for fitness professionals who need to know how to evaluate information, push back on pseudoscience with clients, and protect their coaching reputation.

WHAT WE COVER

• Who is Joel Seedman and why his content matters to fitness professionals
• The 90-degree joint angle rule and what decades of research actually show about range of motion
• Chaos training and instability protocols: evidence vs. marketing
• How credentials and scientific language get used to sell ideas the research does not support
• The five training principles that are consistently backed by peer-reviewed research
• What all of this means for your coaching career, your clients, and your professional reputation

RESEARCH REFERENCED

• Bloomquist et al. (2013) - Effect of range of motion in heavy load squatting on muscle and tendon adaptations - European Journal of Applied Physiology
• Schoenfeld (2010) - Squatting kinematics and kinetics and their application to exercise performance - Journal of Strength and Conditioning Research
• Hartmann et al. (2013) - Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load - Sports Medicine
• Behm and Colado (2012) - The effectiveness of resistance training using unstable surfaces and devices - Journal of Human Kinetics
• Behm et al. (2010) - The use of instability to train the core musculature - Applied Physiology Nutrition and Metabolism
• Ratamess et al. (2009) - NSCA Position Statement on Progression Models in Resistance Training - Medicine and Science in Sports and Exercise
• Schoenfeld and Grgic (2020) - Effects of range of motion on muscle development during resistance training - Journal of Human Kinetics

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Plyometric training is everywhere. Box jumps, depth drops, bounding — almost every athlete program includes them. But here's the inconvenient truth: most plyometric training produces gym results that never show up on the field, court, or track. In this episode, we dig into why that transfer gap exists and how to close it.

The problem isn't that plyometrics don't work — the research is clear that they do. The problem is that most programs confuse explosive output with reactive ability, ignore the role of contact time, and apply general methods without accounting for sport demands. By the end of this episode, you'll have a framework that changes how you think about and program plyometrics entirely.

WHAT WE COVER

1. The neuromuscular basis of the gym-to-sport transfer problem
2. Reactive strength vs. explosive strength — understanding the difference
3. The three phases of the stretch-shortening cycle and which phase coaches most often neglect
4. The Reactive Strength Index (RSI) as a practical training and monitoring tool
5. The most common plyometric programming mistakes (volume, variation, and zero specificity)
6. A specificity spectrum model — from general GPP jumps to sport-replicated movements
7. How to periodize plyometrics within a larger training block
8. Sport-specific case studies for sprinting, soccer, basketball, and change-of-direction sports

RESEARCH REFERENCED

1. Chimera et al. (2004) — Plyometric training effects on SSC and muscle activation patterns
2. Flanagan & Comyns (2008) — RSI as a measurement tool for change of direction readiness
3. Markovic & Mikulic (2010) — Neuro-muscular and morphological adaptations following plyometric training
4. Meylan & Malatesta (2009) — Effects of in-season plyometric training in youth soccer
5. Lloyd et al. (2012) — Long-term athletic development considerations for plyometric training
6. Suchomel, Nimphius & Stone (2016) — Importance of muscular strength in athletic performance
7. Turner & Jeffreys (2010) — The stretch-shortening cycle: proposed mechanisms and methods for enhancement

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Progressive overload is the cornerstone of every effective training program — and one of the most misrepresented concepts in the fitness industry. In this episode, we go beyond the oversimplified "just add weight" advice and break down seven evidence-based myths that are limiting gains and leading coaches to program ineffectively. Whether you're a strength coach, personal trainer, or serious trainee, this episode will give you a more sophisticated, research-backed framework for applying progressive overload at every stage of training.

WHAT'S COVERED

Myth #1 — Progressive Overload Means Adding Weight The research shows load is only one of six overload variables. A 2017 study by Schoenfeld's lab found equivalent hypertrophy across wide load ranges when volume was equated — meaning load alone is not the determining factor for muscle growth at the intermediate and advanced level.

Myth #2 — You Must Progress Every Single Session The supercompensation model shows adaptation occurs over training blocks, not individual sessions. Chasing session-to-session PRs increases injury risk and is antithetical to sound periodization principles.

Myth #3 — More Is Always Better Exceeding maximum recoverable volume produces catabolic outcomes. The research on overtraining syndrome shows performance decrements can last six months or more in severe cases. Volume must be periodized — not monotonically increased.

Myth #4 — Progressive Overload Is Universal Training age, chronological age, and individual response variability require individualized progression models. HERITAGE Family Study data revealed VO2max responses to identical protocols ranging from 0% to over 40% improvement in the same population.

Myth #5 — Soreness Equals Progress The repeated bout effect shows that reduced DOMS after repeated exposures is a sign of successful adaptation — not a plateau. Chasing soreness is not an evidence-based programming strategy.

Myth #6 — Technique Doesn't Count as Overload Technique improvements that increase mechanical tension on target musculature at the same external load are a legitimate and measurable form of progressive overload. Tempo manipulation research confirms this.

Myth #7 — Overload Only Applies to Strength Training Progressive overload governs all physical adaptation — including conditioning, mobility, and sport-specific training. Loaded progressive stretching research from Kassiano et al. (2022) confirms the principle applies even to flexibility and range-of-motion development.

PRACTICAL TAKEAWAYS

1. Use all six overload variables: load, volume, density, range of motion, technique, and variation
2. Evaluate training sessions by stimulus quality — not by whether a new PR was set
3. Periodize volume in accumulation and intensification phases; always include deloads
4. Match progression models to training age and chronological age
5. Track performance metrics, not soreness levels
6. Apply technique refinement before defaulting to additional load or volume
7. Apply progressive overload principles across all fitness domains — not just the weight room

KEY RESEARCH CITED

Krieger JW (2010) — Single vs. multiple sets, JSCR

Schoenfeld BJ et al. (2017) — Load and hypertrophy

Kreher & Schwartz (2012) — Overtraining Syndrome, Sports Health

Deschenes MR (2004) — Age-related neuromuscular changes

McHugh MP (2003) — The repeated bout effect, SJMSS

Lorenz & Morrison (2018) — Periodization review, SCJ

Kassiano et al. (2022) — Muscle length and hypertrophy, Sports Medicine

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

The recruiting pipeline is a multi-billion dollar industry selling families a dream that statistically almost never comes true. In this episode, I expose the economics behind recruiting platforms, showcase tournaments, and highlight reel services. I share what college coaches actually say about how they recruit (hint: 80% prefer a direct email over any platform), break down why less than 5% of athletes at showcases get genuinely evaluated, and address the alarming trend of recruiting profiles for twelve-year-olds. Then I give you a seven-step framework that costs 95% less and delivers better results. Whether you’re a parent, coach, or fitness professional, this is the recruiting reality check the industry doesn’t want you to hear.

KEY TAKEAWAYS

1. The youth sports market exceeds $40 billion annually, with billions flowing into the recruiting pipeline sub-industry (platforms, showcases, highlight reels, recruiting services)

2. Only about 7% of high school athletes play college sports at any level; roughly 2% receive any athletic scholarship

3. 80% of college coaches surveyed said they dislike receiving messages from recruiting platforms; 98% prefer direct personal emails from athletes

4. At a typical showcase with ~960 athletes, fewer than 50 may be genuinely evaluated by attending coaches

5. Professional highlight reels are less useful to coaches than raw game footage uploaded for free to YouTube

6. Recruiting profiles for 12-year-olds serve parental anxiety, not athletic development

7. The proven recruiting approach (direct email, school-specific camps, coaching networks, honest self-assessment) costs $2–4K total vs. $60–80K for the all-in pipeline approach

Research & Sources:

• NCAA Recruiting Facts Sheet (2024 data)

• NCAA Estimated Probability of Competing in College Athletics

• Aspen Institute – State of Play / Project Play Reports

• Youth Sports Business Report – Industry Data & Analysis

• Athlete College Advisors – Coach Communication Preferences Survey

• PwC Sports Industry Outlook Report

• TIME Magazine – “How Kids’ Sports Became a $15 Billion Industry”

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.