403 - Tools for Optimizing Performance and Recovery With Louisa Nicola

In this episode, I go over what to expect from future episodes of The Barbell Life Podcast including:Latest in Recovery, Sleep, and Nutrition-How to Stimulate your Desired Training Adaptation-Easy to Understand Reviews of the Latest Research -The Barbell of Course with Weightlifting, Powerlifting, and SuperTotal Information -Youth Development with the Barbell -Free Programming -The Latest in Health and Fitness especially Longevity -Speed and Agility Development -Athlete Development from Youth to AdultThe Main show discussed:Concentric Contractions:Adaptations:Motor Unit Rate Coding, Especially at high rate force due to higher cross bridge detachment rates Muscle Fiber Pennation Angle due to shortening without the counter stretch which creates less of an angle Examples:Squats from Pins 2.Cleans or Pulls 3.Smith Machine Presses to throwsGood for:Mimics concentric only athletic movements like the start of a sprintOverloads a contraction that is normally aided with passive forceRead about this in-depth:https://gymaware.com/adaptations-from-concentric-muscular-contractions/Eccentric Contractions:Adaptations:Overall Improvements of the SSC *Improved Stored Elasticity from noncontractile elastic components.  *Improved Stored Elasticity from contractile elastic components especially from strengthened titin protein filaments. *Type II Muscle Fiber Hypertrophy  *All leading to: *Improved Strength *Higher Rates of Force Production *Improved Power at Specific RatesExamples of ways to Apply Eccentric Muscular Contractions:Accentuated Eccentric Loading (AEL): Weight Releasers before Maximum Loads (strengthened connective tissue and improved strength) *Weight Releasers before Submaximum Loads (strengthened power production especially strength speed qualities of strength) *Held DB to Unloaded Jumps (RFD, SSC, and Speed Strength) *Flywheel Training (Adaptation depends on the Application) *Overloaded Eccentric Contractions from movements like the Squat and DeadliftRead about Eccentric Contractions and their Adaptations at:https://gymaware.com/adaptations-from-eccentric-contractions/Isometric Contractions:Adaptations:Muscular Hypertrophy and Strength relative to the joint angle being applied. *Tendons and overall connective tissue when held at lengthened positions *6 hours to fully recovery great for rehab & targeting weaknessesHere are some ways to Apply Isometric Contractions:Pulls, squats, or presses into pinsSquats into pins from Lengthened PositionLeg Extensions and Leg Curls from Lengthened Positions Paused Squats or Presses: great for strengthening positions but not for maximizing hypertrophy or connective tissue.Read about Isometric Contractions at: https://gymaware.com/adaptations-from-isometric-contractions/Visit: https://www.mashelite.com Please support our sponsors:https://www.riseindoorsports.com/https://gymaware.comhttps://www.swiftperformance.com/https://www.shredmill.com/https://www.sorinex.com/

Hampton Morris and Olivia Reeves are the best American weightlifters of all-time. Hampton just won the Bronze Medal and Olivia the Gold Medal in the 2024 Paris Olympics.I interviewed their coaches about a month ago: Coach Tripp Morris and Coach Steve Fauer. They had some similarities that I consider to be gold nuggets for all coaches, and they have some differences. You will learn about each in this video.We discuss all the topics: 1. Technique 2. Frequency 3. Intensity 4. Volume 5. Data collection 6. Fatigue Management 7. Variations 8. Accessory Work 9. Recovery 10. Intensity v. Volume and which is better to focus. Much, Much more! Enjoy!Visit www.MashElite.com for all of our free content and products.

This week, we're excited to bring you an insightful conversation with Coach Gabriel Villarreal, LPC. Gabriel shares his innovative hybrid approach to mental health and strength training with youth, drawing from his experience in successfully combining strength training and counseling for young men and women, particularly those with ADHD.In this episode, we delve into:Strategies for maintaining a positive mental approach as coaches The importance of being process-driven versus performance-driven Helping youth leave us mentally and physically healthier and with a passion for fitness Gabriel's approach to working with youth who may initially resist lifting weights or training altogether.Don't miss out on Gabriel's invaluable insights into fostering holistic development in young athletes. Tune in now to enhance your coaching approach and positively impact the lives of your athletes!

Welcome to Episode 409 of The Barbell Life Podcast! This week, we delve into the critical aspects of training that seamlessly translate to sports performance across various levels of athletic development.But before we dive in, don't miss out on the latest offer from our Coaching on the Bridge Athletic App: Youth Development (Ages 6-10 Years Old).Here’s what’s on the agenda for today:We'll start with a quick refresher on the 10 Pillars of Athletic Development.Then, we'll explore the key elements of strength training that directly impact sports performance.Next up, we'll tackle conditioning and its role in enhancing athletic abilities.Plus, we'll share insights on effective testing methods to pinpoint areas for targeted training focus.Before you hit play, be sure to check out our New Year Specials:Get 40% off our Advanced Weightlifting Seminar, covering everything from the science behind the lifts to programming strategies for elite performance.For those aiming to stay fit and active, we're offering RiseFit at 30% off for its initial launch. Use code ‘RISEFITNEWYEAR’ for the discount. This comprehensive program covers all aspects of physical fitness, including mobility, strength, endurance, and more, delivered conveniently through the Bridge Athletic App.So, whether you're a seasoned athlete striving for greatness or someone looking to maintain a healthy lifestyle, we've got something for you.Now, sit back, relax, and enjoy the show as we unlock the secrets to athletic development on The Barbell Life Podcast!

Introduction:This week on The Barbell Life Podcast, we're diving into a revolutionary perspective on Resistance Training for Youth. We'll be revisiting our previous discussions, summarizing our stance, and presenting an updated viewpoint based on the latest research and our extensive coaching experience with thousands of youth over the last two decades.Special Offer:Before we kick off, be sure to check out the latest offer from Stronger Experts: 40% Off the Advanced Weightlifting Seminar, featuring Coach Spencer Arnold, Coach Sean Rigsby, and our own Coach Travis Mash.Key Points Discussed in Today's Podcast:Safety of Weightlifting and Resistance Training for Youth:Emphasizing the importance of age-appropriate programs, safe progression, and professional monitoring.Highlighting the 40% Off offer for the Advanced Weightlifting Seminar with Spencer Arnold and Sean Rigsby.Debunking Myths:Clarifying that Weight Training is not dangerous for growth plates and, in fact, contributes to stronger and thicker bones.Strength Development:Discussing how youth can significantly increase strength through weight training compared to normal growth and maturation.Benefits of Plyometrics and Explosive Movements:Exploring how Olympic weightlifting techniques induce improvements in Power.Enhanced Motor Performance Skills:The impact of resistance training on improving athleticism.Reduced Sports-Related Injuries:Insights into how resistance training can enhance resistance to sports-related injuries.Improved Cardiovascular Risk Profile:Exploring the positive effects on cardiovascular health.Weight Management Assistance:Discussing how resistance training can be helpful in weight management.Psychosocial Well-Being:Exploring the broader impact on relationships, mental health, and overall well-being.Cognitive Performance:A promise to explain in more detail later in the podcast.Lifetime Health and Fitness:Discussing the improved chances of maintaining a lifetime of health and fitness.Related Videos for Quick Reference:"So, is Weightlifting Dangerous for Youth?""Youth Resistance Training and Running Benefits and Risks""Resistance Training for Youth"Special Offers for Listeners:For those interested in diving deeper, check out the RiseFit program:RiseFit with Coaching:Link to purchase with coachingRiseFit Onetime Purchase:Link to onetime purchaseUse Code RISEFITNEWYEAR for a 30% discount.Don't miss out on this insightful episode reshaping the narrative on youth resistance training. Tune in and join the revolution!

Welcome back to the show after a six-month hiatus! Coach Mash is back, and this time, he's not alone. Partnered with Rise Indoor Sports as the Head of Sport Science, Coach Mash is excited to bring you top-notch information, educational products, and stellar customer support.In today's episode, Coach Mash and new cohost Riley Breske dive into the world of Olympic Weightlifting and Powerlifting. They share insights on implementation in strength training programs, covering when to embrace these movements and when to steer clear.Here's a glimpse of what to expect:Coach Mash's journey during the break and future plans.The exciting partnership with Rise Indoor Sports and its synergy with GymAware, Stronger Experts, and Mash Elite.In-depth discussions on Weightlifting and Powerlifting for athletes, exploring potential adaptations and benefits.Insights on Velocity Based Training to ensure training intent.Exploring Weightlifting and Powerlifting for General Fitness, touching on skill development, speed, power, mobility, hypertrophy, and strength.Tune in for a power-packed episode as Coach Mash and Riley guide you through optimizing your strength training journey

On this special episode of The Barbell Life Podcast, Coach Mash discusses High School Strength and Conditioning with Coach Missy Mitchell-McBeth.

Ok, we are back from a slight layoff for the holidays. We are starting 2023 out big with Episode 404, "Accentuated Eccentric Loading (AEL) to Improve Power Production and Rate," with my friend Dr. Tim Suchomel, Associate Professor of Exercise Science at Carroll University and Program Director for Master of Science in Sport Physiology and Performance Coaching, so all of you coaches and athletes out there that love getting the most cutting-edge research before everyone else is going to get precisely what you are after.

This week on the Barbell Life Podcast, we are talking to NeuroPhysiologist Louisa Nicola, host of The Neuro Experience Podcast and Founder of Neuro Athletics.