Performance Plus Podcast

In this episode of the Performance Plus Podcast, Zachary Long discusses critical insights from two research studies on CrossFit injuries. He highlights the common injury sites, including the shoulder, knee, and lower back, and emphasizes the importance of technique in preventing injuries. The conversation also covers the relationship between training duration, competition level, and injury risk, providing valuable information for CrossFit athletes to enhance their training and reduce injury likelihood.TakeawaysCrossFit injury rates are comparable to other sports.Shoulder, knee, and lower back are the most injured areas.Box jumps are the leading cause of injuries in CrossFit.Longer participation in CrossFit correlates with higher injury risk.Competitors face a greater risk of injury than non-competitors.Technique is essential for injury prevention in CrossFit.Accessory work can help strengthen vulnerable joints.Coaching on Olympic lifts is crucial for safety.Engaging in other physical activities may increase injury risk.Injury prevention strategies are vital for CrossFit athletes.Chapters00:00 Understanding CrossFit Injuries02:46 Key Findings from Research Studies06:04 Injury Prevention Strategies for CrossFit Athletes

In this episode, Zachary Long discusses the implications of testosterone replacement therapy (TRT) on tendinopathies, drawing from recent research and clinical observations. He highlights the increasing prevalence of TRT prescriptions and its correlation with tendon injuries. The conversation delves into the physiological effects of TRT on muscle mass and strength, as well as strategies to mitigate the risk of tendinopathies through dietary and training modifications.TakeawaysTestosterone replacement therapy (TRT) prescriptions have increased significantly.Men on TRT may experience tendinopathies more frequently than those not on TRT.Research shows a dose-response relationship between testosterone and muscle mass gains.Individuals on TRT are at a higher risk for tendon tears.Collagen protein supplementation may benefit tendon health.Slow-tempo training can be effective for tendon rehabilitation.High-rep band finishers can improve tendon stiffness.Increased energy from TRT may lead to higher training intensity.Tendons may be overloaded due to increased muscle strength from TRT.Athletes on TRT should consider specific strategies to manage tendon health. Chapters00:00 Introduction to Testosterone Replacement Therapy and Tendinopathies02:53 Research Insights on Testosterone and Muscle Mass06:11 Link Between Testosterone and Tendon Injuries08:06 Strategies for Managing Tendinopathies on TRT

How do you prioritize your goals when you want to improve your snatch, deadlift, handstand, bar muscle-up, and engine simultaneously? Tune into this episode of the Performance Plus Podcast to hear how Coach Pamela Gagnon successfully does this with her athletes. Topics CoveredHow to goal setWhat skills are foundational and translate to all other physical skillsHow to use the Open as a benchmark for setting goalsTo prioritize gymnastics endurance vs strength Follow Pamela Gagnon @pamelagnonFollow Zach @thebarbellphysio and his website.Follow Johnny @coach_johnnybReady to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.TRY IT HERE

If you haven't heard, CrossFit HQ has significantly changed the upcoming CrossFit Games season. The Master and Adaptive Athletes will now have their own CrossFit Games that are run by Legends and Wheel WOD, respectively. The change has created quite a stir within the community, so we thought it would be fun to get our own Masters Games Legend, Pamela Gagnon, to give an opinion on the move. Check it out!

On episode 42 of the Performance Plus Podcast, Pamela Gagnon joins Coach Johnny B to share what it was like transitioning from a D1 gymnast at Rutgers to a Games athlete. On the episode, we cover the following topicsHow Pamela got into competitive fitness What was the hardest thing (lift, technique, etc) for her, coming from a gymnastic background What was a surpriseThe sneaky reason why gymnasts do better in functional fitnessThe secret to going deep into the pain cave If you enjoy what you hear, please share our podcast with others.The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnonFollow Zach @thebarbellphysio and his website.Follow Johnny @coach_johnnybReady to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

On episode 41 of the Performance Plus Podcast, gymnastics expert Pamela Gagnon sits down to discuss how to get butterfly chest-to-bar pull-ups. Many of us can rock out big sets of chin-over-bar butterfly pull-ups but crash and burn when chest-to-bar pops up in the open or a WOD. Is it a strength or skill problem? Check out this episode to find out that and...-the pre-requisites for the chest to bar butterfly pull-ups-the strength timing, and skill ratio for chest-to-bar butterfly pull-ups-drills to get chest-to-bar butterfly pull-upsCheck out these programs we reference in the showhttps://performanceplusprogramming.com/shop/chest-to-bar-superstar/https://performanceplusprogramming.com/shop/butterfly-pull-up-training/The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnonFollow Zach @thebarbellphysio and his website.Follow Johnny @coach_johnnybReady to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.

On this Performance Plus Programming Podcast episode, the mic is getting turned around as Dr. Zach Long interviews Coach Johnny B to discover why Zone 2 heart rate training is critical for fitness athletes. Coach Johnny B is a level 3 CrossFit trainer, has his masters in sports science and rehab science from PennWest, and is an Ironman and a sub-three-hour marathoner. The dude loves crosstraining endurance athletes using functional fitness and helping fitness athletes optimize their performance by adding the proper endurance pieces into their diet. On the podcast, the topics we discuss include -How to determine your zone 2 heart rate-Why training zone 2 is essential for elite fitness & longevity -How to program zone 2 cardio-The physiology of zone & eccentric ventricle hypertrophy -Some sample zone 2 workouts If you are a fitness athlete struggling with longer workouts or workouts the involve steady-state machines like the Echo Bike, Rower, SkiErg or running make sure to check out the Performance Plus Programming endurance accessory program options here https://performanceplusprogramming.com/shop/program-category/endurance/

Is CrossFit dangerous? When this question is posed in most settings, the resounding answer will be yes. If you follow Performance Plus, you know that we proudly support the CrossFit training methodology, BUT for the sake of being honest with ourselves, we decided to answer this question in the most honest way we know: by looking at the literature. On episode 36 of the Performance Plus Podcast, Dr. Zach Long answers the question "Is CrossFit Dangerous?" as guided by the research. Join us to learn -If CrossFit is dangerous-Why people think CrossFit is dangerous-What the most common injuries are in CrossFit-The injury rates in CrossFit vs. other athletic activities-Risk factors for injures in CrossFitThe Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnonFollow Zach @thebarbellphysio and his website.Follow Johnny @coach_johnnybReady to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.TRY IT HERE

In this podcast, Coach Johnny B and Dr. Zach Long discuss the controversy around squat depth. They debunk the myth that deep squats are bad for your knees and explain how full-depth squats actually produce more strength gains. They also explore the benefits of squatting below parallel, scaling and modifying squats for range of motion, and the effects of different squat depths on muscular development. They provide recommendations for determining the ideal squat depth and address mobility issues. Check out performanceplusprogramming.com/movements for resources on improving squat depth.

In episode 37 of the Performance Plus Podcast, the roles are reversed, and Pamela interviews Johnny about training for an Ironman or Marathon as a CrossFitter. For those who are unaware, our tech/ops guy, Johnny Bouchard, is also L3 CrossFit Coach, former affiliate owner, and "normal person elite" endurance athlete. For years Johnny has completed multiple marathons and Ironman/triathlons while maintaining above-average Fran (3:03), Diane (3:40), and Amanda (3:31) times, which is different for endurance athletes. In this episode, he gives us a deep dive into the training secrets of going REALLY LONG without losing your fitness. Topics Include-How to WOD & train for an endurance event (from a schedule standpoint)-What are the expectations for these events-What are some of the perils of going long for the first time-What to say to the haters that think you can lift and train endurance at the same timeIf you want to know more about Endurance Programs go check them out herehttps://performanceplusprogramming.com/shop/program-category/strength-and-endurance/The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnonFollow Zach @thebarbellphysio and his website.Follow Johnny @coach_johnnybReady to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.TRY IT HERE