Ballistic Performance Radio

On this episode of BPR, Derrick explains why training 4-5 days per week will make you feel SIGNIFICANTLY better than 6-7 days.⠀Training 6-7 days per week is often glorified and presented as the pinnacle of fitness, but in reality, it’s one of the WORST strategies.⠀0-1 rest days per week is NOT enough time for your body to recover.⠀Plus, 6-7 days per week in the gym doesn’t leave a lot of time to get out and express your fitness in the real world.⠀The whole point of training is to improve your life beyond the gym, so you need to leave yourself some time to reap the rewards of your efforts.⠀Why 4-5 days?⠀Tune in and find out 🔊⠀If you need guidance on what 4-5 days per week should look like, or you maybe want an entire program to follow, you can click HERE for a free week of BUILD, MOVE, or PERFORM.

On this episode of BPR, Derrick explains how spending less time on the cardio machines will make you look better naked.⠀No one wants to spend countless hours doing cardio, yet, you’ve been brainwashed into thinking that’s what’s required to lose weight and change your body composition.⠀BUT…⠀Cardio does not inherently equal weight loss (not even fasted cardio).⠀The BEST way to transform your body is RESISTANCE TRAINING, or even mixed-modal training.⠀Why is that the case?⠀Tune in to find out 🎧

On this episode of BPR, Derrick outlines 4 alternatives for the Snatch.⠀Simply put, the Snatch is moving an object from the ground to a position of support, overhead, in one fluid motion.⠀In the world of high-intensity functional fitness, the Snatch is programmed A LOT…from light, fast, and high volume to heavy days and 1RMs, the Snatch rears it’s ugly head quite a bit.⠀You’ve probably asked yourself on more than one occasion, “Is the Snatch even worth it? Do I have to do it?”⠀The answer is “NO.”⠀You do NOT have to Snatch 🤯⠀Tune in to find out the 4 alternatives that we recommend in place of the Snatch.

On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our first pregnancy.⠀We cover the following topics throughout the conversation:How people receive/treat youBody imageSlowing downMost helpful advice/recommendationsLeast helpful adviceContent and account recommendations⠀Disclaimer:We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.

On this episode of BPR, Ash and I outline why it's so common to regain weight after you lose it.⠀It's been suggested that approximately 95% of people who are overweight or obese go on repeated diets, only to gain nearly all of the weight back within one year.⠀That's hard to believe, right?!⠀Weight regain is the result of two components:⠀Psychological⠀After restricting your food, whether it’s a crash diet, following a fad diet, or doing a diet (even in a healthy way) for an extended period, you eventually get to the point where you recognize the lack of long-term sustainability and adherence.⠀Physiological⠀Long-term dieting causes down-regulation in our metabolic health. We have a decline in BMR (basal metabolic rate), activity/exercise feels harder, NEAT decreases, digestion decreases, thyroid and sex hormones are impacted, etc.⠀So, how can you prevent weight regain?⠀Tune in to find out 🔊

On this episode of BPR, Derrick outlines why you need to stop trying to walk on your hands when you don't even spend enough time on your feet.⠀PSA: You do NOT need to Handstand Walk to be fit and live an active, fulfilling life.⠀Do you realize how much fitter, healthier, and happier you’d become if you stopped trying walk on your hands and spent more time on your feet?⠀Simple, low-level, often overlooked habits and behaviors can change your life significantly more than any exercise or workout?⠀What are the basic, foundational pieces you should be focusing on instead of how many steps you can take on your hands?⠀Tune in to find out 🎧

On this episode of BPR, Derrick explains why we don't give a $h!t about how many Kipping Pull-ups you can do.⠀Sure, it’s cool if you can do 70 Kipping Pull-ups; it’s f#ck!ng awesome if you can do 20 Strict Pull-ups.⠀Here's our problem with Kipping Pull-ups...⠀The Kipping Pull-up receives so much praise within the functional fitness space that individuals who are NOT even close to having developed the stability, strength, muscular endurance, or coordination necessary to perform the exercise, start trying to learn the movement within a few weeks of beginning group classes.⠀The Strict Pull-up is KING.⠀We believe that men should have the capacity to perform 20+ consecutive repetitions and women should be able to complete 10+ consecutive repetitions.⠀Lastly, in case you're not familiar with the Kipping Pull-up, here a few videos:⠀Gymnastics Kipping Pull-upButterfly Kipping Pull-up

On this episode of BPR, Derrick outlines why the Kipping Handstand Push-up is the WORST exercise of all time.⠀Now, don't get it twisted, there are A LOT of $h!tty exercises out there.⠀BUT...⠀We believe the Kipping Handstand Push-up is at the top of that list.⠀What makes it the worst exercise of all time? What are the alternatives?⠀Tune in to find out 🔊

On this episode of BPR, Derrick outlines why the Overhead Squat is a complete waste of your time 😱⠀Even though Greg Glassman, founder of CrossFit, claimed the Overhead Squat is "peerless in developing effective athletic movement," the Overhead Squat is overly complicated and completely unnecessary for most of the population.⠀All of the time, energy, and effort you've invested in trying to manipulate yourself into that position could have been spent training movements that are far less complex and provide significantly more bang for your buck.⠀Instead of fixating on the Overhead Squat, start training movements that provide similar stimulus without the severe demand.⠀Tune in to find out the alternatives for the Overhead Squat and how those exercises provide the same benefit without the complexity and frustration.

Yes, we did it...We used a click-bait title to get you to listen to this IMPORTANT message.⠀Everyone loves to ask the question, "What foods should I avoid?"⠀Is it bread, pasta, white rice, fried food, pizza, ice cream?⠀Everyone #fitspos and wanna be "expert" on Instagram and TikTok claims to have the answer. They're not afraid to demonize a few food groups to get a few more follows.⠀BUT...⠀In reality, there are NO foods to avoid 🤯⠀Rather, there are only foods that we should increase, or decrease, in your diet.⠀Tune in to find out what those foods are and why the concept of "good" and "bad" foods is killing your progress.