The Bone Health Blueprint

There is so much to unpack from this episode with Tyler. I'm very grateful for all the insight he shared regarding his approach to training extremely high caliber collegiate athletes.  And at the same time realized how simple the foundational structure the training principles are based upon. The real beauty is the art and nuance Tyler applies every day when working with his athletes. We dive...

Wow, what a great paper to break down for the last episode of 2022. This investigation has some hard-core truth to the benefits of moving our bodies throughout the day and how that can actually influence the health outcomes of our workouts. Not following along? Let's look at it from this perspective, you average 2500 steps per day or 8500 steps per day, perform the same hour jog on the treadm...

This is one of my favorite methods to improve no matter your current level. As we all know, we are bound by the law of diminishing returns... the more we improve and enhance our abilities it requires more and more effort to continue the climb. And as we approach the top end, the level of effort only returns small improvements. However, there are ways in which we can engage our nervous system to im...

Should you spend more time focusing on strength training or aerobic training related to maintaining your fitness and hormone levels? This is a common and important question to ask yourself, and the answer will likely be very individualized based on you, your level of fitness, your training history, etc. The study in reference (sited below) looked at breaking down training into 3 groups: Strength t...

This has been an episode I've looked forward to for some time. I could sit and chat with Jim for hours on just about anything, but when it comes to fitness you might be surprised where the conversation goes. You might think we dove into discussions around certain exercises or specific volumes to apply for specific training outcomes, etc. But you'd be wrong. Those types of things are impo...

You may have pre-conditioned thoughts about how a body builder approaches their day and time in the gym setting. But I'm challenging you to open up your mind to a totally different perspective. There is so much to unpack in this episode with Brandt Gess. We dive into conversations about daily training/movement from a slightly different perspective. Let me explain... The workout on the sheet m...

Tom has a really cool background in the world of exercise, that of an athletic trainer and a strength coach. Currently, most of his time & efforts are geared towards training and programming athletes and average joes on the online space. From these experiences, Tom has some great advice and tips for improving your workout game at home. On this episode we dive into topics ranging from the essen...

When you type in Williamwallacefit on Instagram you'll come across a man with an incredible physique and work ethic. You'll wonder how he got there or if you're capable of having similar results. And what you'll learn about William's every day routine will likely surprise you... it's kinda "boring." I don't mean that in a negative way by any stretch of...

We've likely all been sore after a workout. Especially if we are new to exercise or back in a routine after a hiatus. We also tend to get sore post exercise when incorporating new movements or when performing more work than we typically perform. However, what about after all of those workouts where no soreness was noticeable. Does that mean the workout done the day(s) previously didn't a...

I really enjoyed getting to know Josh and trading ideas and training philosophies during this episode. He and I both share a fear that helps drive our efforts for functional real-world strength... getting "old." Not that age necessarily creates the fear, but it's the fear of being trapped in your own body that many associate with getting older. However, he and I both know that appro...

There are some days where the stars align and your body and brain are ready for structured movement. Then there are other days where you feel like exercise is the last thing you want to do... maybe because you're too tired, sore, lethargic, feeling lazy, etc. However, most of us know that some movement would likely make us feel better, but how much movement will get us to that place of feelin...

Rating of perceived exertion, or RPE, is a method used to assess how hard something believes to be working. The original purpose was used more for aerobic training and testing to assess someone's capacity for work as it aligned with physiological measurements such as heart rate, VO2, blood lactate, etc. The scale used in this scenario ranges from 6 - 20 (6 being minimal effort and 20 being ma...

After I record an episode, I always have a million & one ideas rush through my brain on areas I should have elaborated more or aspects I left out that were important. So as part of that, I have been writing these down and will be using as a what I'm calling "Training thoughts from the day" episodes. I'll use these to try & make sense of the web of thoughts I go through...

A very special episode with Kristofor Healey, former Special Agent with the Department of Homeland Security and current author, podcast host and entrepreneur. Kristofor is someone I look up to as a man of pure integrity, purpose and tenacity, truly embodying the essence of those descriptors. We discuss how those terms have driven him professionally as a Special Agent & entrepreneur, and person...

What if you kept the resistance, volume, and overall rest time the same, but altered how the rest time is taken, would you expect a different result after 10 weeks of training? I love this topic because it shows a flaw when only using volume (reps x sets x resistance) to track training over time. Volume can be the same on paper, but what will not be presented are critical variables such as time un...

Bringing back the man, they myth, the legend, Chad Trudo - The Direction of Strength & Conditioning at Aurora University. In this episode, Chad and I break down a recent article on post-activation potentiation. The theory behind this tactic is the use of a traditional exercise followed by a high velocity movement with hopes that the traditional exercise primed the nervous system to perform bet...

Ok, so you're walking into the gym, and it feels like chest day. Should you choose the Barbell or the Dumbbell for bench press? Which one is going to offer the best workout for the pec major, anterior deltoid and triceps? Or are they both the same when it comes to the overall goal of your efforts... to get stronger and grow the size of your muscles. This episode walks through 3 separate resea...

A totally uncut, unscripted discussion with an expert critical thinker of the fitness world, Dr. Peyton Vickers.  There are so many instances where we've been told that squatting is "bad" for your knees, or there is a "perfect posture" or a "perfect technique" for every exercise. But have you ever questioned those bold statements? There are so many myths in the f...

If you've ever exercised when it's hot outside, you've likely noticed that whatever was easy in cooler temperatures is now quite challenging when it's hot. Why is that? Our body can do some amazing things to adapt to hotter temperatures, but also needs some time to acclimate. Research has shown that 1 - 2 weeks of exercising in the heat allows for your physiology to make some k...

Should you be doing the same movements over and over, month by month? Or, should you be sprinkling in some variety along the way? Even better yet, should every workout look different than the last? These are all great questions and many of which have been asked countless times. But are the words variety and progressive overload mutually exclusive? Or is there a deep relationship there that holds s...

You've likely heard (or even experimented) with supplementing with creatine to enhance your exercising capacity. It is well documented that creatine supplementation of anywhere between 5 grams per day to 20 grams per day alongside a resistance training program has been shown to improve muscle size, muscle strength, or a combination of the two. But does the brain use creatine for normal functi...

If you heard you could improve your maximal strength & explosive strength by a 12-minute workout done 2 times per week for 6 weeks, would you do it? No, this isn't a fake proposal or a punchline to get you to buy a product. It's what can happen if you focus on the kettlebell swing. This episode reviews an article (and one of the few at that) that compares kettlebell swing training to...

If you've ever incorporated running into your exercise routine, you know how challenging it can be to stay injury free. Running is a unique mode of exercise due to its repetitive nature & demand on the bones, tendons & muscles. With each step your body experiences 3-4 times your body weight! Crazy right!? For this episode, Dr. Jamie Mraz details a quick and easy "test" that...

Have you ever focused on how you breathe during exercise? For some people, it's the last thing that comes to mind, especially when lifting weights. But is there a best practice for breathing while resistance training? There are many strategies out there, some that even involve not breathing (Valsalva maneuver). The goal of breathing (or not breathing) is to increase intra-thoracic pressure (p...

What does the person who holds 4 world records in the kettlebell swing do each night? He has a hard time sleeping because he's too excited to get the kettlebell back in his hands for more. In this episode I chat with Sergeant Major Steven Burkett of the United States Marine Corps (aka sergeantmajorkettlebell on Instagram) and dive into what keeps him coming back for more. There is so much to...