The Principles of Performance

          Building a Legendary Career in Fitness & Performance Guest: Joe Defranco Bio: Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine and in the NY Times best-selling book, The 4-Hour Body. His resume includes NFL players from all 32 teams, MLB & NBA players, WWE superstars, UFC fighters, Olympic athletes and high school & college All-Americans. DeFranco’s has been voted one of America’s 10 Best Gyms by Men’s Health magazine and one of America’s Top 5 Most Innovative Gyms by Greatist.com. In 2015, Joe was inducted into the Personal Trainer Hall of Fame in the Trend Setter division and Men’s Health magazine named Joe one of the Essential 39 “Fit-Fluencers” to follow on Instagram. Joe also hosts the Industrial Strength Show podcast and is also the co- creator of the Certified Physical Preparation Specialist (CPPS) certification course.   Links: https://www.defrancostraining.com https://cppscoaches.com https://www.ironbusinessblueprint.com Instagram: https://www.instagram.com/defrancosgym/ YouTube: https://www.youtube.com/joedefranco Facebook: https://www.facebook.com/defrancosgym Twitter: https://x.com/defrancosgym Team Forever Strong: https://marketplace.trainheroic.com/workout-plan/team/forever-strong2022-07-11%2019:57:23 — The Principles of Performance is proud to be recognized by FeedSpot as one of the Top 30 Fitness Podcasts: https://podcast.feedspot.com/fitness_podcasts/

Nick Winkelman is the head of athletic performance & science for the Irish Rugby Football Union. His primary role is to oversee the delivery and development of strength & conditioning and sports science across all national (Men and Women) and provincial teams (Leinster, Munster, Connacht, and Ulster). Before working for Irish Rugby, Nick was the director of education and training systems for EXOS (formerly Athletes’ Performance), located in Phoenix, AZ. As the director of education, Nick oversaw the development and execution of all internal and external educational initiatives. As a performance coach, Nick oversaw the speed and assessment component of the EXOS NFL Combine Development Program and supported many athletes across the NFL, MLB, NBA, National Sports Organizations, and Military. Nick completed his PhD through Rocky Mountain University of Health Professions with a dissertation focus on motor skill learning and sprinting. Nick is a recognized speaker and consultant on human performance and coaching science and has numerous book chapters and peer reviewed papers focusing on the intersection between coaching language and athlete learning.   Links: https://www.thelanguageofcoaching.com Instagram: https://www.instagram.com/nickwinkelman/?hl=en Twitter/X: https://x.com/nickwinkelman?lang=en LinkedIn: https://www.linkedin.com/in/nwinkelman/?originalSubdomain=ie

          Gwen Lawrence has been named Best of Westchester, and featured in ESPN Magazine as “The Best Innovation In Sports Medicine” and to date has personally trained over 3,000 MLB, NFL, NHL, MLS, LPGA and NBA. Gwen’s unique combination of dance, massage therapy, and yoga training experience, coupled with her extensive knowledge of anatomy and nutrition, provides her clients and athletes with overwhelming results. Gwen is the yoga instructor for many teams over the years including the NY Giants, NY Knicks, NY Mets, NY Redbulls, NY Rangers, NYC FC and members of the NY Yankees, several major colleges like: Columbia, Yale, Manhattan, UNC and many more. Her writings appear in Men’s Health, Men’s Fitness, Women’s Health, Women’s Fitness, Cosmo, Fitness Magazine, Shape Magazine, Yoga Journal, Yoga Digest, Yoga Magazine, Details and espn.com and espn.com. Gwen Starred as co-host in her own Nationally Syndicated on NBC TV show The Better Man Show and makes regular appearances on NBC TODAY SHOW, Good Day NY, and Dr. Oz as well as many Radio and TV news shows. She is also the author of several books including Power Yoga for Sports, Tactical Mobility, Body Sculpting with Yoga and her latest book Self-Care is Essential.   Links: Instagram: https://www.instagram.com/gwenlawrence/ Facebook: https://www.facebook.com/GwenLawrenceYoga/ Twitter/X: https://x.com/gwenlawrence YouTube: https://www.youtube.com/channel/UCPu87254efITHSn6h26CFwA — The Principles of Performance is proud to be recognized by FeedSpot as one of the Top 30 Fitness Podcasts: https://podcast.feedspot.com/fitness_podcasts/

            Jon Torine spent 17 years as a Strength Coach in the NFL starting with the Buffalo Bills and then 3 years later became the youngest head Strength & Conditioning Coach in the NFL when he was hired by the Indianapolis Colts, where he spent 14 years culminating with a World Championship in Super Bowl XLI. After his time with the Colts, he continued his work with NFL players with EXOS where he was the Director of Pro/Elite Sports with the NFL Players Trust Program, a service for former NFL players to help transition from pro sports to “the real world”. He also started the Lean In Coaching project, providing insight and education to numerous sports organizations across the globe in an effort to bring multiple disciplines together in support of the ultimate and most important resource, the people inside of it. Jon is currently the Managing Director of UP2US Sports with Coaches Across America   Links: Coach Across America – https://coachacrossamerica.org/ LinkedIn – https://www.linkedin.com/in/jontorine335/ — Faith Shaw is a Program Design Coach with UP2US Sports, as well as a Group Fitness Trainer and Physical Therapy Aide preparing to pursue her clinical doctorate in physical therapy. She is also an accomplished Track and Field Athlete who has won multiple college conference championships as the team captain for Long Island University, where she also owns the school record in in Weight Throw and Discus Links: Instagram – @unmasteredfaith  — The Principles of Performance is proud to be recognized by FeedSpot as one of the Top 30 Fitness Podcasts

          Alex Pleasic is the Athletic Performance Director for Varsity House Gym. She attended the University of Rhode Island where she completed her degree in Kinesiology and Health studies, as well as played 5 years of collegiate softball.   Links: Instagram: https://www.instagram.com/alexpleasic/ LinkedIn: https://www.linkedin.com/in/alex-pleasic-b45a12286/ Business of Strength Event: https://us.businessofstrength.com/attend

          Mike Lyon is the Co- Founder of Pedestal Footwear. Pedestal Footwear is a company that specializes in ultra-durable, barefoot- style training footwear designed to enhance natural movement. Their products are made in the USA and have been featured in outlets like Men’s Health and MSNBC and are used by athletes of ages. Since 2014, Pedestal Footwear has been on a mission to get people out of their traditional shoes and into Pedestals for their training sessions.   Links: https://pedestalfootwear.com LinkedIn: https://www.linkedin.com/in/michael-lyon-95b4122b

          In this jam packed episode, Eric and Mike discuss the topic of “periodization” in training and how it’s principles can be used (or not) with modern day athletes: •Defining “Periodization”, Popular models and Phases •Challenges in real life •Adjusting for Adaptability and Resiliency •Time allotment for skill acquisition •Maintenance and Preservation of Physical Attributes •Seasonal “Prioritization” Model •The “Totem Pole” approach •GPP vs SPP

          In this episode we discuss the considerations that trainers and coaches need to make in order to build high level training sessions, including: Pre-Session Planning -The restaurant with no menu or recipes -Logistics / Format / Layout / Equipment -Timing and Duration -Forecasting and Backcasting -Don’t be obligated to the session chart Testing and Adjusting for Readiness -Readiness Screen & Metrics -Communication and Key Questions -Red / Yellow / Green Light Day adjustments Warmup / Prep -2-4-4 / Fixes vs Primers -Primers – Speed / Load / Volume -Warming up for big lifts Core -Is it Necessary? -Impact on remainder of workout Speed / Power -Is it Necessary? – -Specific objectives and constraints vs Generic -Accounting for volume Strength Stations -Station vs Compound vs Circuit -Conditioning vs Efficiency Finishers -Is it Necessary? -Relative to remainder of the week Cool Down -ANS Downregulation -Opportunity for Education -Meditative aspect     For more information on our courses, visit The Principles of Program Design

          Angelo Gingerelli has helped thousands of student-athletes compete at the highest level of Division 1 athletics. As the Strength & Conditioning Coach at Seton Hall University since 2005 he regularly works with hundreds of men & women each year from a variety of sports and has been a key factor in the Pirates’ success in the extremely competitive Big East Conference. He has held similar positions at Virginia Tech, North Carolina State and the Pittsburgh Pirates as well as training numerous elite high school athletes each year. In addition to his duties in the weight room, Gingerelli is an adjunct professor (SHU’s 2024 Adjunct Professor of the Year), winner of Seton Hall’s prestigious Most Valuable Pirate Award (2011), published author, including his latest book “The Next Four Years”. He is also a state/regional conference presenter and has served as the New Jersey State Director of the National Strength & Conditioning Association (NSCA).   Links: Instagram: https://www.instagram.com/mr5thround/?hl=en LinkedIn: https://www.linkedin.com/in/angelo-gingerelli-260b0a1b1/

          Frank Dolan is the owner and founder of Sports and Fitness Performance in Islip, NY and has been a sports performance coach since 2001. During that time, he has trained youth, high school, college, and professional athletes from the ranks of MLB, the NBA, and the NHL. In 2014, he was named to the Nike Training Network and is currently a NIKE Master Trainer as well as a presenter for Functional Movement Systems (FMS). Frank is currently an adjunct professor at Hofstra University and Suffolk County Community College. Over the course of his career he has also been a regular presenter for Equinox Fitness Clubs, The Baseball Factory, and the Nassau Boces Physical Education Consortium. Frank played one season of professional baseball in Italy following his college career and was also a high school Baseball Coach at Bay Shore High School in NY.   Links: http://www.coachfrankdolan.com Twitter/X: https://x.com/fdolan LinkedIn: https://www.linkedin.com/in/coachfrankdolan/ YouTube:https://www.youtube.com/channel/UCRvalFGGQitzlHRsocuJUyg