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#344 - Adding Olympic Lifting to Your Program Sep 28, 2020

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How do we program the Olympic lifts if we want to add Olympic lifting or potentially compete in an Weightlifting meet? Andrew, Matt, and Niki discuss how to add Olympic lifting to a more traditional program with a focus on the Big 4 lifts. Andrew recommends adding the power variants first--usually the power clean. The cleans can replace the volume deadlift slot and move to the first exercise of that day--before the intensity squat. For the deadlift intensity slot, pull some of the volume from the volume slot into back off sets. As a lifter progresses and she becomes more proficient at the lifts, her volume, frequency, and intensity of pulling from the Olympic lifts will all increase. This means that deadlift pulling will have to decrease. The way to think about this is as a budget. There is only so much time and so much stress that an athlete can recover from. The other aspect to this is that the Olympic lifts require practice, so there is a tradeoff between too much emphasis on practice without developing strength and not enough practice. The other thing Andrew recommends is catching the bar where you pull it. This means that for a light power clean, you might barely have to bend your knees. As the weight gets heavier, you catch it lower and lower, eventually turning a power clean into a clean. They discuss the mentality that weightlifting requires. Weightlifting will involve missed reps and fluctuations of your daily capability. If you pulled a grindy deadlift a few days ago or life has been particularly stressful and you're not as recovered as you normally are, you can't grind through an olympic lift--you simply don't complete the lift. Your daily 1RM--and the resultant percentages off that 1RM--will fluctuate more day-to-day than for the slow slifts because, again, you can't grind through a heavy olympic lift. This requires an understanding of long-term progress and an acceptance of missed reps and adjusting based off your capabilities that day.

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#343 - How You May Be Sabotaging Your Training Sep 21, 2020

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People often sabotage their training and grow frustrated by the lack of progress. Delivering too much stress, not taking proper steps for recovery, not protecting training, and having too much variability in their training prevent the stress-recovery-adaptation cycle from successfully occurring and driving progress toward our goals. You may deliver too much stress, from which you cannot recover and thus adapt. Having conflicting goals--losing a significant amount of weight and gaining a significant amount of weight on their lifts or training hard for an aerobic endurance event while trying to train hard for strength--means that you will fail at both, instead of intelligently prioritizing one while minimizing the damage to the other goal and coming back to it. Along with this comes realistic expectations. We may decide to knowingly prioritize something over training progress. If we prioritize training for a triathlon and understand our strength will suffer, then we are not sabotaging our goals. If we understand that our best friend is coming in from out of town and we decide to eat unhealthier, get less sleep, and drink more alcohol than normal, we are not sabotaging our goals. If we go kayaking or mountain climbing or hiking and realize that our next day of training will be harder, we are not sabotaging our goals. That being said, if we fail to prioritize our training through our actions and mindset, our training will suffer and we will not progress toward our goals. Failing to protect our training by carving out the time, eating enough and well enough, sleeping, getting quality coaching at least occasionally, and allowing a program to run its course all stand in the way of getting stronger and healthier. What it ultimately comes down to is taking our goals seriously and modifying our life by building habits that move us toward our goals and eliminate and reduce habits that slow or prevent progress toward our goal.

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S3Ep11 - Best Interviews Series - Fighting and Winning Against Cancer with Professor Paul Sep 14, 2020

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Matt and Scott talk to Professor Paul at two different points in his cancer struggle —while he was receiving cancer and following his successful defeat of cancer. They discuss not only how strength training helped him during his fight against cancer but how building a base of strength and muscle mass helps in the case of a future diagnosis. Life throws curveballs, and unexpected obstacles arise. You cannot control this. You can control your training, however, and your diet and mental attitude toward these obstacles.

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S3Ep10 - Best Interviews Series - Smiles Taylor: Training with Cerebral Palsy Sep 14, 2020

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Everyone faces difficulties in life and must confront how and if to overcome them. Some —for whatever reason—have to overcome larger difficulties.

Learn the story of Miles "Smiles" Taylor, the man whose inspiring story has garnered the attention of Arnold Schwarzenegger and others. Hear about his hard work, perseverance, and determination to not accept false limitations.

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S3Ep9 - Best Interviews Series - The Realities of Litigation with David Keesling Sep 14, 2020

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Scott, Matt, and David discuss practical legal experiences —good and bad —and how people and business owners should approach legal matters and protect themselves. Whether you're considering a small business, are an inspiring strength coach, or simply want to better understand the law through some entertaining yet educational stories, this is the podcast for you.

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S3Ep8 - Best Interviews Series - Gillian Ward: The Path, Perseverance, and Personality of Elite Performance Sep 14, 2020

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What creates elite performance? Learn about the story of Gillian Ward—a truly world class athlete. From an early age, she demonstrated a proclivity for physical activity. Through drive and dedication, she crushed local records and eventually moved onto world records in many different sports.

Discover the humanity, tenacity, and experiences behind the athlete and person, Gillian Ward. Whether you're a novice, a weekend warrior, or simply lifting for life, everyone can learn from her mental approach, preparation, and dedication.

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S3Ep7 - Best Interviews Series - The Twists & Turns of Life with Frog Sep 14, 2020

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Our relationships and experiences help make us who we are. How do we learn the values we exhibit? How does one's upbringing affect the rest of one's life? What leads to success and contentment? Scott, Matt, and Frog discuss stories and experiences that touch on these timeless questions.

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S3Ep6 - Best Interviews Series - Reminiscing with Grandpa Reynolds Sep 14, 2020

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Matt, Scott, and Grandpa Reynolds reminisce about memories and growing up. They discuss the values they learned and lived from their upbringings.

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S3Ep5 - Best Interviews Series - Strength for Cancer with John Wilson Sep 14, 2020

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Matt and Scott talk with John Wilson about fighting against and training through cancer and cancer treatments. John's diagnosis of stage 4 cancer shocked him, but he regrouped and decided to tackle cancer head on. He continued to train and has inspired people in the strength community through his example.

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S3Ep4 - Best Interviews Series - Training In Your 80s with Sybil Sep 14, 2020

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Sybil, Scott, and Matt discuss Sybil beginning strength training at the age of 79 and continuing to train into her 80s. She describes how gaining strength has improved her quality of life by enabling her to accomplish everyday tasks. Beyond the topics discussed, you get some appreciation for Sybil's vivacity and tenacity.

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