Performance Insider Podcast

Good vibes, bad service. In this episode, I share a recent dinner experience that reminded me of three practical lessons every coach should hear. If you want to level up how you coach and lead, check out the Applied Performance Coach Course and Community

In this episode, we break down a compelling study showing that muscle and tendon don’t adapt the same way to training. If you’re a coach or rehab pro designing programs, this is a must-listen for preventing imbalances and injuries. Read the full blog post here

Wins and Sacrifices: The Hidden Costs of a Coaching Career In this episode, Dr. Ramsey Nijem shares the hidden costs of a career in strength and conditioning.  This is the real story behind the grind, from job instability and constant relocation to burnout and missed life moments.  If you've ever questioned the path or felt the weight of the work, you're not alone. This one’s for the coaches in th...

Create Career Momentum with the Virtual Intern Mini-Course: https://courses.appliedperformancecoach.com/offers/Aet3NwFG/checkout In this episode, I share five keys to standing out as an intern in strength and conditioning. It’s not about working the longest hours — it’s about being useful, adaptable, and professional. If you want to turn your internship into real career opportunities, this is wher...

Check out Virtual Intern: Creating Career Momentum Inside this mini-course, you’ll learn how to: Show up like a pro with punctuality, presence, and preparation Build real trust with coaches, staff, and athletes Turn your internship into long-term career momentum

Acess the The Coach's Guide to Training Load and Injury Here Training load has become one of the most talked-about tools in performance and rehab. But is it being misunderstood?  In this episode, I break down what training load can do, where popular metrics like ACWR fall short, and how to take a smarter, more evidence-based approach to injury prevention.

In today’s episode, we break down a study that compared three simple breathwork protocols against mindfulness meditation. You’ll learn: Why stress management isn’t optional in today’s overstimulated world How just 5 minutes a day of the right breathwork can improve your physiology and mindset The difference between cyclic sighing , box breathing , and cyclic hyperventilation What this means for yo...

In this episode, we explore the performance-enhancing effects of cursing and how taboo language can increase strength, reduce pain perception, and help you push harder in the gym. Learn the physiological, psychological, and pain-modulating effects of swearing, plus how to use it and when not to.  If you're a coach or athlete looking for an edge and an unconventional way to improve strength gains,...

In this episode, we challenge the traditional rehab timeline by introducing a progressive framework for deceleration training.  You'll learn why deceleration is often overlooked, how it impacts injury risk, and how to practically implement it throughout the rehab process.  We’ll unpack the key principles, teaching strategies, and walk through a visual framework for deceleration so you can start bu...

Want to improve your vertical jump? It’s not just about how much force you produce—it’s about when you apply it! In this episode, we break down a recent study on ground reaction forces in the countermovement jump (CMJ) and uncover why hitting peak force at the lowest position leads to higher jumps and better reactive strength . You’ll learn:  ✅ How elite jumpers time their force application for m...

Are slow eccentrics the key to building strength and muscle, or are you just wasting time under tension?  In this episode, we break down the latest systematic review and meta-analysis on eccentric phase duration and its effects on maximal strength, hypertrophy, and power.  Tune in to learn:  ✔️ Should you slow down or speed up your eccentrics?  ✔️ How eccentric tempo impacts jump height, strength,...

Are you training harder but not getting stronger? Maybe it’s not your program—it’s your recovery. In this episode, we break down the science of training to failure and how it impacts strength, power, and recovery.  We break down a study that reveals that pushing every set to failure extends recovery time by up to 72 hours, meaning you might be sabotaging your next workout without realizing it. We’...

Tendon injuries are one of the biggest challenges for athletes and coaches, but understanding how tendons respond to stress is the key to building resilience. In this episode, we break down the science of tendon adaptation and how to apply it in training. What you’ll learn: ✅ Mechanotransduction – How tendons sense and respond to load at the cellular level ✅ Stress Shielding – Why improper loadi...

How many sets should you be doing each week for maximum muscle growth? More isn’t always better! In this episode, we break down the latest research on resistance training dose-response, including a meta-regression of 67 studies and a new study testing up to 52 sets per week. Here’s what we cover: ✅ How training volume impacts hypertrophy and strength ✅ Where the law of diminishing returns kicks...

In this episode, we break down the science of monitoring and managing fatigue to help coaches optimize performance, prevent injuries, and keep athletes at their best.  Learn the difference between objective vs. subjective testing, internal vs. external workload monitoring, and the best strategies for tracking fatigue  Whether you're coaching at the college or pro level, this episode will give you...

In this episode, we dive into the science of sleep and why it’s one of the most underrated performance enhancers. Whether you're an athlete or a coach, understanding how sleep affects strength, endurance, reaction time, and recovery is a game-changer. 🔍 What You'll Learn: ✔️ How sleep impacts physical and cognitive performance ✔️ The ideal sleep duration for athletes (hint: it’s more than you thi...

Did you know the NBA has lost a staggering $21 billion to injuries over the past 20 years? That’s just one example of how injuries can kill performance and cost teams and players a lot of money. In this episode, we’ll discuss the impact of strength and conditioning on reducing injuries and improving performance, the economic cost of injuries, and—most importantly—how strength and conditioning coac...

Knees over toes is a hot topic on social media. But what does the science say? Should we force the knees over the toes or should we limit anterior knee translation during exercise to protect the knees? In this episode, we will discuss what happens when you restrict knee movement past the toes, what factors influence knee translation during squats, and most importantly, how athletes should approach...

Lifting on game days has increased in popularity over the past few years. But is this approach to training new or optimal? In this episode we explore why training on game days may work for some, what Michael Jordan and the Bulls did in the 90s to prepare for games, and how to manage stress in-season. Enjoy!

Welcome to the Performance Insider Podcast. In this episode, I explain what to expect from the podcast. I am excited to deliver these weekly here and on YouTube and hope you enjoy!