Episode 56 Strength and Sport Science with Bob Alejo, the LA Angels' Assistant Strength Coach

We just wrapped up a super-fun chat with none other than Bob Alejo, the new assistant strength conditioning coach for the Los Angeles Angels MLB team. Get ready to be a fly on the wall as you gain exclusive access to the life and experiences of this esteemed sports professional. From his time at CSU to his stint with the US Olympics, Alejo's journey is as insightful as it is inspiring. We discuss the nuances of working with college athletes versus the pros, and underline the significance of intent and perspective in a satisfying career.

Timeline:

2:08 College vs. Pro athletes – the life of a strength coach

10:00 The human side of “training” athletes – there are reasons beyond “training” that affect an athlete’s performance

14:03 In sports, can you be too strong? Can you carry too much muscle mass? 

15:03 Yes, you can work on strength too much, but being “too strong” is never a problem.

16:08 You don’t want to train for strength that it detrimentally affects skill acquisition or maintenance

23:58 Alejo’s view of Shohei Ohtani

27:42 Dr Ricci talks about the data from our collaboration with the UFC PI and Nova Southeastern University

32:41 Never let strength and conditioning interfere with training for the SPORT

33:56 How often do you think an athlete should do HIIT per week?

35:32 How often should athletes in the “podium” sports (i.e., run, bike, swim) do HIIT?

37:06 Polarized training – 80:20 ratio of low-intensity vs high-intensity work; there are always exceptions to the rule. 

Karla Antonio: female national class USA Cycling Masters Champion – doesn’t follow classic periodization; does up to 4-5 HIIT sessions per week; doesn’t follow the classic 80:20 polarized training; consumes a little over 3 g per kg of CHO daily (which is much lower than published guidelines); consumes 3 g per kg of protein daily (much higher than published guidelines).

45:04 – It is ok to sometimes substitute skill training (which is HIIT) with something ‘easier’ such as stationary cycling

52:51 – Trap bar deadlift – better than the squat? Alejo begs to differ.

58:10 – “Stay in your lane.” Why we shouldn’t use this as an argument.

59:34 – Bob Alejo wrote a scathing article against the “stay in your lane” bullshit. https://www.linkedin.com/feed/update/urn:li:activity:7106984751936270337/

64:42 – There’s a difference between “asking a question” and questioning someone.

Bob Alejo is currently the Assistant Strength Coach of the LA Angels MLB team. His past accomplishments include:

2019-2022: Senior Associate Athletic Director for Performance and Student-Athlete Welfare at CSU Northridge. 2017-2020: Director of Sports Science, Power Lift. 2011-2017: Assistant AD/Director of Strength and Conditioning, NC State, overseeing the strength and conditioning for the entire athletic department while coordinating the day-to-day efforts of the men's basketball team. During that time, the Wolfpack men’s basketball team earned two trips to the Sweet Sixteen in four NCAA Tournament appearances. 1993-2001 and 2009-2011: Director of Strength and Conditioning, Oakland Athletics, which included the “Moneyball” period. During those 12 years, he was responsible for all aspects of the organization's year-round physical preparation at both the MLB and minor league levels. 2010 Season: Strength and Conditioning Consultant, San Jose, Earthquakes. 2005-2008: Director of Strength and Conditioning, UC Santa Barbara. 1984-present: Alejo Athletic Performance Consulting. 1984-1993: Assistant, Associate Head, Head Administrator/Strength and Conditioning, UCLA, working with 23 men's and women's teams. During that time, the Bruins racked up 25 national championships and produced more than