RP Strength Podcast How To Train Over The Holidays with Dr. Derek Wilcox
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Dec 1, 2025 Dr. Derek Wilcox, a strength coach and competitive athlete with a background in powerlifting and jiu-jitsu, shares his insights on training across multiple sports, especially during the holiday season. He discusses balancing the demands of Highland Games and jiu-jitsu, effective holiday nutrition planning, and maintaining training while traveling. Derek emphasizes prioritizing movement for energy and mood, offers practical peak prep tips, and reflects on the importance of a supportive partner in achieving athletic goals.
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Quick Start Into Highland Games
- Derek started Highland Games after a mentor (Jeff Crouch) invited him to practice and he competed within a month.
- He found the sport combined technical track-and-field elements with strength, making it immediately appealing.
Structure Throwing And Strength Weekly
- For throwing sports Derek programs two moderate technique sessions and one high-intensity session weekly.
- Keep resistance training minimal (3–5 sets per exercise, ~3x/week) to preserve strength without overtaxing recovery.
Decide And Communicate Your Holiday Approach
- Decide ahead whether you’ll go ‘all out’, moderate, or stick to diet during holiday meals and communicate it.
- Use that conscious decision to avoid regret and keep actions aligned with long-term goals.