The Performance Connection Podcast

In this episode, guest Nick DiMarco is here to give his take on CrossFit programming.We tackle the common criticisms of CrossFit programming, such as its alleged lack of progression and thoughtfulness, while examining how the sport combines various skills from gymnastics to strength and capacity. Learn how effective CrossFit training principles can create overload in multiple ways and design a weekly layout that emphasizes key skills, strength, and gymnastics. We also discuss often overlooked benefits of CrossFit training, such as building aerobic capacity for improved recovery times and the importance of developing bodyweight strength.Time Stamps:[3:12] Nick's entrance into the world of CrossFit[11:22] Is typical CrossFit programming truly random?[20:08] Ways CrossFit programming can improve[29:08] How to structure a weekly plan for CrossFit[37:30] The benefits of CrossFit-style training[47:48] How Nick is sharing his programming with the CrossFit community[49:46] How he is developing elite strength coaches at Elon UniversityNick DiMarco is Assistant Athletics Director for Sports Performance at Elon University, a position that he has held since 2018. He is a leader in the NCAA University coaching system in the area of high-performance ideology. As part of his role at Elon, this includes leading the Elon sports nutrition program and sports science efforts. As a former professional athlete (New York Jets and Baltimore Ravens outside linebacker in 2014), DiMarco is well-versed in the intuitive aspects of what it takes to be a high-achieving athlete. With a thorough understanding of training loads and the components behind transferable agility training, he brings a unique array of insights to the coaching table. DiMarco received his undergraduate degree from William Penn and a master’s degree from California University of Pennsylvania, both in the sports performance sector.To see more of Nick's programming, follow N.B.D Fitness on Instagram and check out their online programs.To follow what Nick and the staff are doing at Elon, follow Elon Performance on Instagram.You can stay up to date on episodes and guests by following The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Jackie Kaminski, a registered dietitian and expert in the field of combat sports nutrition, explores the science behind weight cutting. She dives into the dangers of dehydration and how we can use methodical approaches to mitigate risks. Jackie shares her insights on optimizing weight loss for fighters through diet manipulation, specifically targeting body fat loss and incorporating heat acclimation techniques. We also discuss fight week weight cut strategies such as manipulating glycogen stores, carbohydrates, sodium, water, and fiber for optimal results.We also touch on the importance of starting the cut properly, how she utilizes supplements, and resources for those interested in learning more. Don't miss this informative and important conversation with Jackie, as she shares her expertise and passion for the world of combat sports nutrition.Time Stamps:[2:44] Jackie's experience at the UFC Performance Institute[8:29] How the science of weight cutting has advanced[15:06] How a weight cut can decrease performance[20:15] When and how to start a cut[24:34] The importance of heat acclimation and how to do it[28:10] Guidelines for manipulating carbs[30:46] Guidelines for manipulating sodium[33:05] Guidelines for the water load[38:29] How close fighters should be to weigh-in weight at the start of camp[40:45] Low-fiber diets as a strategy[46:31] The role of supplements in weight cutting[50:47] Jackie's book and other resourcesJackie Kaminski is a registered and licensed dietician with a Masters of Science in Exercise Physiology & Sports Nutrition following a Bachelors of Science in Dietetics from Florida State University. In addition, Jackie is a certified sports nutritionist by the International Society of Sports Nutrition (ISSN). Jackie founded her own company, The Fight Nutritionist (TFN) where she works with a roster of athletes ranging from skilled amateur fighters to world champions. She constructs personalized nutrition programs to maximize training potential, allowing athletes to maintain and enhance strength, while safely cutting weight. She is also the author of TFN Presents: Making Weight. You can follow Jackie on Instagram to stay up to date on her resources, including an upcoming 6-week online fight camp!To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Dr. Rob Gray discusses the importance of movement skills in sports and explores alternative approaches that are transforming the sports performance landscape.The traditional approach to learning movement skills focuses on breaking down complex movements into smaller components, teaching proper technique, and encouraging repetitive practice. However, this method may not be the most effective way to develop adaptable athletes who can perform at a high level in various situations. Conversely, the ecological approach to movement skills emphasizes the importance of variability and adaptability in sports performance. Instead of focusing on a single "correct" technique, athletes should learn to achieve their goals in various ways due to changing environments. This approach also shifts the role of a coach from an instructor to a designer and guide, helping athletes find their own solutions and develop creative problem-solving skills.We dive into this view of movement training, the benefits of a constraints-led approach, the concept of self-organization in movement, and the challenges of combining traditional movement theories with more recent approaches. Rob shares insights from his two books, How We Learn to Move and Learning to Optimize Movement, which go deeper into these concepts. Prepare to immerse yourself in the intricacies of learning and optimizing movement!Time stamps:[1:49] What the world of sports performance is learning from the world of skill acquisition[4:12] The traditional view of learning movement skills and its potential shortcomings[13:39] An alternate view of learning movement skills and its potential advantages[17:39] The difference between doing drills and learning skills[23:39] Refining movement via a constraints-led approach[31:31] The importance of movement variability[37:02] Self-organization: what it is and how it's misunderstood[43:28] Can you combine both approaches?[47:16] How to start teaching movement from an ecological approachRob Gray is an associate professor and undergraduate program chair in human systems engineering in the Polytechnic School at Arizona State University. Rob completed his bachelor's degree in psychology at Queen’s University and his master's and doctoral degrees in experimental psychology at York University in Canada. His research focuses on perceptual-motor control with a particular emphasis on the demanding actions involved in driving, aviation, and sports. His goal is to conduct basic research that can be applied to the improvement of training, simulation, accident prevention and human-machine interface development within these contexts. Rob is also the host of The Perception & Action Podcast, which explores how psychological research can be applied to improving performance, accelerating skill acquisition and designing new technologies.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, I had the pleasure of speaking with Lacey Hall, a dietitian and the director of clinical education for Microbiome Labs. We explored the fascinating world of the gut microbiome and its important roles in our overall health, such as supporting the immune system, brain development, neuroplasticity, and detoxification. We discussed the importance of diversity in our gut bacteria and how to determine if someone has a healthy gut environment based on external factors. We also touched on the role of fiber and probiotics in promoting a healthy gut microbiome and maintaining a diverse ecosystem within our bodies. Lacey shared what we need to look for in high-quality probiotic supplements and how to use them most effectively. Finally, we delved into the gut-brain connection and its implications for anxiety, depression, and irritable bowel syndrome (IBS). Don't miss this enlightening conversation on the crucial role of the microbiome in our health and performance!Time Stamps:[2:50] Integrative medicine defined[5:29] The importance of the gut microbiome and its functions[11:37] How the gut microbiome boosts immunity[15:05] Signs of a healthy digestive system[20:36] How to promote gut health via the diet[28:53] What to look for in a probiotic supplement[38:24] When to use a probiotic supplement[42:08] Recommendations on probiotic dosage[46:53] How probiotics can influence athletic performance[50:58] Educational opportunities on probioticsLacey Hall is a Registered Dietitian with a master’s degree in clinical nutrition. She is an expert in the intricacies of the human gut microbiome. Her background spans from the use of medical nutrition therapy in acute care settings to the application of holistic medicine in the rainforests of Bali, Indonesia. Her original research on dietary supplement usage amongst hospitalized patients, catapulted her into a deeper desire to seek out integrative healthcare solutions. Lacey’s focus led her to a primary specialty in microbiome health and gut modulation. At Microbiome Labs, Lacey is the Director of Clinical Education. Here, she teaches doctors and healthcare providers about gut microbiome testing, therapeutic interventions, and targeted strategies to support a balanced gut ecology. Her goal is to help advance the field of integrative medicine through evidenced-based recommendations and treatment protocols that help drive better patient outcomes.You can follow Lacey's work on the Microbiome Labs Instagram and visit the Microbiome Labs website.To purchase any of the products mentioned in the episode, you can do so at the Fullscript website.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Nick Lambe discusses the complexities of sleep and how it is often oversimplified. He explores why sleep hygiene is only part of the sleep puzzle and delves into the 3 primary reasons sleep issues develop. Nick also emphasizes the importance of sleep coaching and offers strategies to restructure limiting beliefs about sleep. We examine the 3 mechanisms that impact sleep quality and rhythm and provide a preview of the 2023 Recovery and Sleep Summit. Tune in to learn how to overcome barriers to high-quality sleep.Time Stamps:[7:25] How sleep gets oversimplified[13:31] Why sleep hygiene is only part of the sleep puzzle[18:04] The 3 primary reasons sleep issues develop[26:32] The importance of sleep coaching[29:07] How to restructure limiting beliefs about sleep[38:12] The 3 mechanisms that impact sleep quality and rhythm[50:54] Preview of the 2023 Recovery and Sleep SummitNick is a long-time educator and coach in the fitness and training industries. His philosophy centers around the idea that coaches are MORE. More than rep counters or exercise experts. That coaches are healthcare practitioners and should embrace that role & responsibility. His education focuses on empowering coaches to do just that. Within that, Nick has developed a particular expertise in sleep & recovery. He saw a void in how sleep was focused on and taught in the industry. Despite the fact that sleep impacts every single client goal, it doesn't get nearly enough coaching attention. Nick created a comprehensive certification that provides coaches with all that they need to embrace sleep into their process.Nick is also the organizer and host of the Recovery and Sleep Summit, one of the industry's largest virtual events. You can register for free or sign up to receive all the event's recordings.Follow Nick by visiting his website and following him on Instagram.Stay up to date on episodes and guests by following The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Matt Ibrahim shares the top areas he feels are overlooked or neglected in sports performance training programs. Our discussion will explore topics such as training the calf and ankle, incorporating different types of plyometrics, targeting the adductors, and understanding the importance of loading the frontal plane. Join us as we uncover these often-overlooked elements, provide practical tips, and share how you can incorporate them into your programs![8:33] The importance of keeping an open mind[9:54] The importance of training the lower leg and ankle complex[13:05] Training strategies for the lower leg[14:37] The importance of including both intensive and extensive plyometrics[19:28] How the soleus has been misunderstood[23:35] Developing ankle and Achilles tendon stiffness[26:52] The importance of training the groin and adductors[28:38] How to train the adductors[32:13] The importance of loading lower body frontal plane movements[43:52] The utility and versatility of step-ups[47:58] The importance of training to be athletic as you ageMatthew Ibrahim is an experienced Strength & Conditioning Coach, leader and educator with a demonstrated history of working in the high-performance setting since 2007. Currently, he serves as the Assistant Professor of Exercise Science at Quincy College, Director of Strength & Conditioning for Gold Standard Basketball, Adjunct Professor of Exercise Science at Maryville University, founder of Athletic Performance University (APU) and Ph.D. student in Human & Sport Performance. As a public speaker, Matthew has presented nationally in over 25 U.S. states, highlighted by his presentations at the National Strength & Conditioning Association (NSCA), Perform Better, EXOS inside Google Headquarters, Sports Academy (formerly Mamba Sports Academy), UFC Performance Institute, Parisi Speed School, Duke University, Stanford University, Equinox and canfitpro, in addition to several international presentations throughout Europe. His work has been featured in Exxentric, Future, HoopStudy, Men’s Journal, NSCA Personal Training Quarterly (PTQ), Science for Sport, StrengthCoach.com, T-Nation, TrainHeroic and TrueCoach. He is also in the midst of writing a book through Human Kinetics on the topic of training for athletic performance.To follow Matt, you can follow him on Instagram and at Athletic Performance University. You can also check out his speaking and workshop schedule.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, dietitian Angie Asche dives deep into the impact of nutrition on body composition. We discuss common nutritional pitfalls when altering body composition and explore guidelines and tips for muscle gain, fat loss, and overall body composition improvement. Additionally, Angie shares valuable insights on helping clients accurately determine portion sizes and highlights nutrient timing considerations for various fitness goals.Time stamps:[9:15] Common nutritional pitfalls when altering body composition[13:52] Guidelines and tips for muscle gain[21:04] Tweaking recommendations based on individual differences[23:34] Helping clients accurately determine portion sizes[26:05] Guidelines and tips for fat loss[31:30] How to curb and deal with cravings[36:02] Guidelines and tips for body composition[42:02] Nutrient timing considerations for various goals[44:11] Angie's role with Chris Hemsworth's app, Centr[49:24} Where to follow AngieAngie Asche MS, RD, CSSD is an internationally-recognized food and nutrition expert, board certified specialist in sports dietetics, and a certified exercise physiologist. Her professional experience began after obtaining a dual Bachelors of Science degree in Dietetics and Exercise Science from the University of Nebraska-Lincoln. She went on to complete her dietetic internship and Masters of Science in Nutrition and Physical Performance at Saint Louis University. Since founding her company, Eleat Sports Nutrition, Angie has worked with hundreds of college and professional athletes nationwide in MLB, NHL, and NFL. She is also the author of Fuel Your Body: How to Cook and Eat for Peak Performance. You can find her at www.eleatnutrition.com and on social media @eleatnutrition.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Pregnancy and post-partum fitness expert, Ashton Koehlmoos, shares what trainers and coaches need to know when working with pregnant clients. She shares the most common misconceptions when it comes to pregnancy fitness as well as the most significant mistakes trainers make with their clients. Ashton also walks through each trimester and breaks down how trainers can best help their clients mentally, physically, and emotionally.Time stamps:[3:50] Why there is a gap in pregnancy fitness education[6:28] The biggest misconceptions about pregnancy fitness[13:31] The most common mistakes trainers make when working with pregnant clients[22:34] How trainers can support their clients through communication[25:03] Training considerations for the first trimester[33:17] Training considerations for the second trimester[43:48] Training considerations for the third trimester[51:59] Where to follow Ashton and connect with herAshton has been an athlete/fitness enthusiast her entire life. As a multi-sport athlete in high school, she went on to play softball at Dakota State University where she graduated with her Bachelor’s in Exercise Science in 2012. She began her 7-year career at the Nishna Valley Family YMCA in Atlantic, IA in 2013 while also completing her Master’s from the University of South Dakota in Sport Facility Management where she graduated in 2014. While at the Y, Ashton began as a personal trainer and group exercise instructor before taking over as the Fitness and Youth/Adult Sport Director in 2015 while continuing to teach classes, coach programs, and serve as a personal trainer. Ashton is an NSCA Certified Strength and Conditioning Specialist, a title she has retained since 2012 and has most recently become a Pregnancy and Postpartum Athleticism Coach, a title she received in early 2021.She began Resilient Mama Fitness & Lifestyle because of the gap she saw in the industry as it pertains to women, fitness, & motherhood. She strives to educate mamas on the inner strength their body possesses through breath and the deep core and how to apply that knowledge to create stability and function in the body. She wants every mama to feel empowered and understand how to listen to their body and make adjustments to their fitness and daily living in order to support themselves no matter if they are longing to hold a baby in their arms or years removed from having babies. To connect with Ashton, you can follow her on Instagram and Facebook or email her at resilientmamafitness@gmail.com.To stay up to date on guests and episodes, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

World-renowned speed researcher and coach Ken Clark shares his most impactful strategies to improve sprint technique. These are ideal for coaches working with limited time, large groups, or both! Ken also discusses the most critical technical aspects of acceleration and top speed that athletes should strive for, regardless of sport.Time stamps:[6:19] Why sprint technique is a controversial topic in sports performance[9:17] Key technical aspects of top speed[16:18] Do team sport athletes need to look like sprinters?[26:23] Key technical aspects of acceleration[32:56] Top strategies to improve top speed[47:39] Top strategies to improve acceleration[56:36] Information about the online exercise science master's degree at West Chester UniversityDr. Ken Clark is an assistant professor in the Department of Kinesiology at West Chester University. He teaches biomechanics and kinetic anatomy at the undergraduate level, and motor learning at both the undergraduate and graduate levels. Dr. Clark’s research interests include the mechanical factors underlying athletic performance and injury mechanisms, as well as the integration of motor learning with biomechanics as it relates to movement skill acquisition. He has peer-reviewed publications in journals such as the Journal of Applied Physiology, Journal of Experimental Biology, Scandinavian Journal of Medicine & Science in Sports, and Journal of Strength & Conditioning Research. In addition to teaching and conducting research, Dr. Clark has more than a decade of strength and conditioning coaching experience. He has coached in the private sector (Summit Sports and CES Performance), the high school level (Jesuit Prep in Dallas, TX), and the collegiate setting (Dickinson College, Haverford College, Villanova University). Dr. Clark has certifications from the NSCA, USA-Weightlifting, and USA Track & Field. Dr. Clark received his Ph.D. in applied physiology and biomechanics from Southern Methodist University in Dallas in 2014. He is a Golden Ram alumni, having completed his master’s degree in kinesiology at West Chester University in 2009. Dr. Clark completed his B.A. degree in psychology at Swarthmore College in 2003, where he was an All-Conference running back.To learn more about Ken and follow him, visit his website or follow him on Instagram.Be sure to follow The Performance Connection Podcast on Instagram to stay up to date on episodes and guests! Hosted on Acast. See acast.com/privacy for more information.

Korey interviews Dr. Mike T Nelson about Reflexive Performance Reset (RPR), an increasingly popular method to improve an athlete's movement quality, strength, and endurance. Mike shares what we know about how and why RPR works, the published and nonpublished research to date, and his own experience using it with his clients.Mike T. Nelson, PhD, MSME, CSCS, CISSN is a research fanatic who specializes in metabolic flexibility, heart rate variability, and human performance. He has spent 20 years of his life learning how the human body works. Mike has a PhD in Exercise Physiology, and an MS in Mechanical Engineering (biomechanics).  He's an Associate Professor at the Carrick Institute, university instructor at Rocky Mountain University and Walsh University, creator of the Flex Diet Certification & Physiologic Flexibility Cert, and a Human Optimization Specialist with the Special Forces Experience. He has published research in both physiology and engineering peer-reviewed journals and has even been called in to share his techniques with top military agencies.To learn more about Mike, visit his website and follow him on Instagram.Be sure to follow The Performance Connection Podcast on Instagram to stay up to date on episodes and guests! Hosted on Acast. See acast.com/privacy for more information.