On this week's episode, Coach Mark, Coach Tommy, and Coach Chad discuss a variety of topics.  Essentially anything and everything under the sun.  From mindset and meditation, "boosting" your muscles, The Office, and of course....Weightlifting.  From Coach Mark's team programming, the reality of lifting, and weightlifting at the collegiate level, no stone goes unturned this week.  Sit back and enjoy.

Episode Breakdown:

0:00-3:53 - Banter

3:53-5:38 - Mindset, Meditation

5:38-7:55 - More Banter

7:55-15:21 - Gaining and "Boosting" Muscles

15:21-16:35 - The Office

16:35-21:45 - Weightlifting, Coach Mark's Team Program

21:45-23:10 - You guessed it...More Banter

23:10-32:34 - Complex of the Day, Coach Mark's Program Pt. 2

32:34-40:11 - Reality of Lifting

40:11-53:48 - Fixting Technique, Cues in Weightlifting

53:48-56:23 - Why the Hang?

56:23-1:08:27 - Strength & Conditioning and Weightlifting

1:08:27-1:19:51 - Injury Reduction (not Prevention), Why Lift

1:19:51-1:20:21 - Closing Remarks with Coach Mark

1:20:21-End - Closing

Song Reference: "You Can Do It" - Ice Cube

This is the first of many Ten Minute Wrant (TMW) Segments that will occur on this podcast.  For this episode, Coach Mark and Coach Chad (in the absence of Coach Tommy) discuss the details and thoughts of what transpired a few hours after the completion of our 6-Week Squat Experiment on Coach Chad.  Tune in to get their take on the same day of the completion and an extended episode from last week's full recap.  Enjoy.

This week, the guys are recapping and reviewing the 6-week squat experiment that they conducted on Coach Chad.  Coach Chad is post-op from his knee surgery and what started as an inspiration from Coach Mark's Reverse Placebic Post Activation Potentiation Science Experiment episode at the Top turned into a full on experiment.  The discussion reviews how the experiment went down exactly, what types of methods were used during the 6 weeks, whether the science supported these methods or not, what they thought could have done better, and recap/debrief of the max out day itself.  The ultimate goal?  Start out squatting 225 and finish squatting 435 in just 6 weeks.  Did Coach Chad accomplish?  Tune in and find out.

Episode Breakdown:

0:00-2:05 - Banter

2:05-3:38 - "Coach Mark Checking In"

3:38-4:37 - Intro

4:37-9:09 - More Banter

9:09-16:17 - 6-Week Experiment Explained

16:17-19:30 - Reverse Bands, Research, and Why

19:30-24:42 - Popcorn Knees, Nutrition

24:42-32:33 - Reverse Bands Again

32:33-35:23 - Methods Used

35:32-44:06 - Reverse Bands...Yet Again...

44:06-50:31 - Post Activation Potentiation (PAP), Rest, Arousal

50:31-59:16 - Post-Max Debrief, Things To Do Better

59:16-1:03:28 - Protocol Moving Forward, Actual Attempt and Weight Lifted

1:03:28-1:15:50 - Coach and Athlete Recap

1:15:50-Close - Closing Remarks with Coach Mark...and Coach Tommy and Coach Chad

We have a repeat guest this week on TMP with nutritionist, Jeremiah Farias.  The guys ask Jeremiah about fasting (an umbrella term) and the different types of fasting available along with elimination diets, specifically the Carnivore Diet (Coach Tommy's favorite) among others.  As usually, the guys get off on tangents throughout the show and discuss a few other interesting tidbits of information that you may (or may not) be excited about.  Enjoy.

Show Breakdown:

0:00-0:38 - Episode Intro

0:38-3:11 - Audio Issues/Banter

3:11-3:52 - Guest Intro

3:52-35:44 - Fasting

35:44-43:04 - Elimination Diets

43:04-1:02:59 - Carnivore Diet and the animals we've eaten

1:02:59-1:05:47 - The Blue Zones

1:05:47-1:06:05 - Closing Remarks with Coach Mark

1:06:05-Close - Closing

This week, the boys decide to see where the conversation takes them...it took them towards coaching cues and communication!  Coach Mark, Coach Tommy, and Coach Chad discuss how they cue their athletes and why they make communication such a top priority when coaching and building relationships with their athletes.  We also talk about squeezing butts and give a small preview into a current experiment we have been running on Coach Chad several weeks post-op from his knee surgery.  Enjoy!

Episode Breakdown:

0:00-4:43 - Banter

4:34-8:15 - Current Events

8:15-27:52 - Coaching Cues

27:52-32:58 - 2-Dot Theory

32:58-54:55 - Muscle Definition, "Tone", Communication

54:55-59:08 - Potential, Fear, Pretend Lifting

59:08-1:03:00 - Experiment Preview

1:03:00-1:13:00 - Cues, Squeeze Your Butt

1:13:00-1:14:02 - Chad's Favorite Muscle

1:14:02-1:18:37 - External vs Internal Cues, Choking

1:18:37-1:19:32 - Outro

1:19:32-1:19:51 - Closing Remarks with Coach Mark

1:19:51-Close - Closing

A very special episode needed to be records for Episode 10.  This week you are given a little insight into the best coaches you've never heard of and who they are.  Coach Mark, Coach Tommy, and Coach Chad dive into their background about how they got into the world of health and fitness, why they coach the way they do, and what makes them qualified to coach and speak on our very own podcast.  This episode could have easily been 3 hours (especially because these guys enjoy talking about themselves...who doesn't?!) because each one has a unique path taken to get where they are today.  We hope you enjoy!

Podcast Breakdown:

0:00-6:00 - Banter

6:00-10:15 - Intro

10:15-28:45 - Coach Mark

28:45-38:40 - Coaching Philosophy

38:40-55:47 - Coach Tommy

55:47-Close - Coach Chad

Song Reference: "You Can Do It" by Ice Cube

In case you didn't know, Top My Podcast (Workout) is all about the Gummy Bears!  This week, Coach Mark, Coach Tommy, and Coach Chad dive in (a little bit) to the science behind why we have gummy bears and our awesome mascot Bluey.  Discussions of nutrition and the purpose of each macronutrient (fats, carbs, and protein), what it's like being hypoglycemic (dangerously low sugar levels), Mark's (possible) YouTube fail, and much much more.  Enjoy!

How are habits formed you ask?  Got some pesky behaviors you want to get rid of?  How about getting more out of your training and lifts?  This is the place to get a little insight into habits, behavior change, and mindset.  On this week's episode, Coach Mark, Coach Tommy, and Coach Chad discuss building and breaking habits, behavior change, and the importance of mindset.  Most importantly. the pursuit of excellence.  Tune in to this week's episode if you want to learn more and get insight into Coach Mark's wheelhouse.