Performance Plus Podcast

On this podcast episode, Dr. Zach Long and Coach Johnny B discuss the 6-12-25 method.  Want to get JACKED? If you are looking for body builder-like hypertrophy gains, Charles Poliquin's famous 6-12-25 method is for you!  It is the fastest way to get ripped without getting skinny. The 6-12-25 method, popularized by Charles Poliquin, facilitates massive lactate spikes, facilitating growth hormo...

On this episode of the podcast, we are joined by Games athlete and Bachelorette veteran Luke Parker to talk about training, faith, and running Ironman races with no training.  Mayhem Nations Luke Parker is a former college baseball player who also competed on Season 15 of ABC’s “The Bachelorette,” Parker began doing competitive fitness in Georgia before joining Mayhem in Cookeville, TN. In his car...

On this episode Dr. Zach Long shares all the secrets for fixing your hip impingement while squatting.  Hip impingement is a common complaint that we see in fitness athletes due to the demands of their sport that push the hip joint through full ranges of motion repeatedly. As the sports of fitness and weightlifting have become increasingly popular so has the number of athletes suffering from hip im...

On this Performance Plus Podcast episode, Games athlete Tyler Christophel joins us to discuss faith, family, fitness, and why baseball players SHOULD do overhead lifts.  If you are unfamiliar with Tyler Christophel, he is a three times Games (individual in 2020, Team in 2017, and 2018) competitior. He currently competes as a Mayhem Athlete and is getting married to everyone's favorite, Baylee...

On this Performance Plus Programming podcast episode, Dr. Zach Long and Coach Johnny B dive deeply into tendon issues and how to fix them. We cover: The difference between tendinopathy and tendonitis  Why athletes get tendinopathy  How to treat a tendinopathy Why Inflammation is GOOD  How to find the right medical provider to get you better from your injury The danger of injections and tendinopath...

On this episode of the Performance Plus Podcast, we are joined by the Director of Mayhem Athlete, Jake Lockert, to discuss why Mayhem Athlete's programming is just flat better than everyone else's.  If you are not familiar with Jake, he is a long-time games-level Mayhem Athlete who became the president of the company after partnering with Rich Froning to do a study on his training while...

We're back! After a long time off, the Performance Plus Podcast returns for another season of sharing helpful information for fitness athletes. This week Dr. Zach Long and Coach Johnny B sit down to dissect knee pain while squatting. This condition is commonly referred to as Patellar Femoral Pain Syndrome in the medical community. The diagnosis refers to non-specific pain caused by the knee c...

Today we are talking about the general fear people have around rounding their back while lifting.  Recently we saw a popular influencer who put a video up of a golfer rounding his back over as he reached into the hole to pick a golf ball. The IG personality claimed said golfer would herniate the discs in his spine from picking up a golf ball with a round back, which is just complete and utter BS....

In Episode 2 of Season 2 of the Performance Plus Podcast, Johnny and Pamela sit down to talk about butterfly pull-ups and why people hate them so much. In this episode, we cover Why we should learn to do butterfly pull-ups.  What are the prerequisites for butterfly pull-ups? How to develop the skill of the butterfly pull-ups.  Why hating butterfly pull-ups is silly. Programs and articles mentioned...

Season 2 of the Performance Plus Podcast kicks off with a bang! Dr. Zach Long and Coach Johnny B sit down to discuss shoulder pain while performing kipping pull-ups.  Yes, we know the internet hates kipping pull-ups. So we start the show off by telling you why you should do a kipping pull-up and then how to see if you are ready to handle them from a mobility and strength perspective. Then we get i...

You asked the questions and now they are getting answered. Episode 22 of the Performance Plus Podcast is an Ask Me Anything with Pamela Gagnon. On this episode we cover 5 different questions that were submitted by you via Instagram and email.  Favorite food memory from travels Do her kids train using constantly varied functional movements performed at high intensity?  Does Pamela measure all of he...

You asked the questions and now they are getting answered. Episode 22 of the Performance Plus Podcast is an Ask Me Anything with Pamela Gagnon. On this episode we 10 cover  different questions that were submitted by you via Instagram and email.  Pamela talks about learning to play the guitar  Better Jersey rock icon: Springsteen or Bon Jovi Better Jersey TV Show: Jersey Shore or The Sopranos  Nano...

With the proliferation of wearables in the world there are million different metrics you can measure. So how do you know which ones matter? Tune into episode 21 of the Performance Plus Podcast to hear Dr. Zach Long and Coach Johnny B discuss important health and fitness metrics you should be tracking.  Topics covered on this episode include What measurable matter What devices are best for measurin...

On Episode 20 of the Performance Plus Podcast Pamela Gagnon and Coach Johnny B discuss the importance of spotting for learning gymnastics.  Topics covered on this episode include Why spotting is important How to spot someone safely  How to spot someone during a WOD The steps to become a good spotter for gymnastics  The Performance Plus Podcast is a short, actionable podcast that answers common que...

You asked the questions and now they are getting answered. Episode 19 of the Performance Plus Podcast is an Ask Me Anything with Dr. Zach Long. On this episode we cover 13 different questions that were submitted by you via Instagram and email.  Check out the episode to hear the following questions answered Best way to measure shoulder mobility progress Why would I feel my adductors more in the bac...

The open is upon us! On a special edition of the Performance Plus Podcast, Pamela Gagnon and Coach Johnny break down open workout 22.1 to give you the secrets to crushing this workout.  In this episode, Pamela details a strategy and three key tactics to improve your efficiency and overall score. Johnny shares some mobility and prep ideas from Dr. Zach Long, who was indisposed today. Check it out,...

Like it or not, we all get old and will have to deal with the physiological and psychological changes associated with the aging process. However, to a very large extent we have control over the degree to which those changes impact our quality of life, because we are only as old as we believe we are. On episode 16 of the Performance Plus Podcast three times Games athlete Pamela Gagnon sits down wit...

Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? Then you need to check out this weeks episode of Performance Plus Programming podcast where Pamela Gagnon and Coach Johnny B detail our new Bar Muscle-Up Endurance program. Let's goooooo! Topics Include -Why people are limited in doing many bar muscle-ups -Prerequisites f...

A press handstand is one of the coolest ways to show off your crazy gymnastics strength and control. It’s also one of the  most difficult bodyweight skills a human can do. On this episode of the Performance Plus Podcast former gymnast and Games athlete Pamela Gagnon sits down with Coach Johnny B to share the secrets of doing a Press to Handstand. Topics Include Pre-requisites for Press to Handstan...

Do you know what sucks? Being able to do 1 bar muscle-up but not string together more. Do you know what else sucks? That annoying little middle kip during sets of toes to bar. Good news, we know why!!! Bad news, it's because you aren't strong enough. MORE GOOD NEWS we can fix it. Tune into this very brief episode of the Performance Plus Programming Podcast to learn how. Programs & Ar...

On Episode 11 of the Performance Plus Programming podcast Pamela Gagnon, Dr. Zach Long and Coach Johnny B share their favorite fitness apps. Apps Covered On The Show - RP Diet (code pamela10 to save) - MyFitness Pal - Whoop - TrueCoach - HeadSpace - WOD Timer - PicPlayPost - Performance Plus Programming App The Performance Plus Podcast is a short, actionable podcast that answers common questions f...

Are you smashing your head into the wall trying to learn how to handstand walk? Have you been practicing the handstand walk weekly or daily with no progress? Then you need to check out episode 10 of the Performance Plus Programming Podcast because gymnastics expert Pamela Gagnon sits down to explain why you (and I) can't handstand walk and provide some solutions to fix your handstand walk. To...

The Open is coming. We are less than two months away. So we thought it would be a good time for all three of us to jump on the podcast to discuss what you need to be doing to get ready for the Open. Topics Include: What movements do we think you should be working on How to properly triage your strengths and weaknesses   What gains can you realistically expect to make in 2 months What not to do in...

Do you have a hard time getting off the assault bike and doing muscle-ups? Are sets of 25 toes to bar in a metcon a problem? If so then you need to check out Episode 8 of the Performance Plus Programming Podcast. On this episode Dr. Zach Long (DPT) and Coach Johnny B (MS, CFL3) sit down to talk about gymnastics conditioning for Fitness Athletes. During the podcast topics covered are -Workouts from...

On episode 7 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B sit down to talk hypertrophy for fitness athletes. Topics include:  What is hypertrophy?  Can humans create more muscle fibers or just hypertrophy existing fibers?  What is the ideal rep range for hypertrophy? Does hypertrophy style workouts like body building produce the best beach body Do Fitness Athletes need to focus...