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Intensity Progressions For Optimal Pain-Free Performance

Feb 11, 2020
 By Ben Eisenmenger 
Provide your athletes with the right training stimulus and keep them injury free by understanding how to apply the right intensity using appropriate exercise selection.

Beyond Developmental Progressions

As a professional fitness coach, it's important to be armed with a variety of progressions to meet any client or athlete where they are in their movement and fitness. Using progressions and regressions will keep them progressing or help them find better pain-free fitness. 

Advanced coaches understand how to use developmental positions to put the client or athlete in the position that allows them to perform best. This typically starts from supine (laying on the back) and progresses ultimately to standing. The level of difficulty is determined by the amount of external support that is given. 

For example, a quadruped position has 6 points of contact (2 hands, 2 knees, 2 feet) vs half-kneeling only has 3 points of contact (2 feet, one knee) vs...

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Rebel Performance Radio Episode 16: Mark Fisher

Feb 03, 2020

Mark Fisher, Super Human Unicorn, joins the show today to talk about all things life and business, including marketing, sales, learning, processing information, and time management.

Mark Fisher is an in-demand international speaker, consultant, and entrepreneur. 

His core expertise is helping business owners achieve financial success and personal freedom through community building, leadership development, and creating healthy organizational cultures. He's also excellent at playing with puppies.

Mark and his “non-sexual life partner” Michael created Business for Unicorns in 2016 and have since worked with clients like Sony Music,  Sylvan Learning, Novus Surgical, and the ACLU, as well as many of the leading fitness studios across the US and UK. They are also proud alumni speakers of TEDx Broadway.

In addition to their consulting and teaching through Business for Unicorns, Mark and Michael also co-founded Mark Fisher Fitness, one of the most successful gyms in...

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Rebel Performance Radio Episode 15: Mike Reinold

Jan 27, 2020

Mike Reinold, physical therapist aficionado, joins the show today to talk about systems, principle-based training, how to execute a Performance Physical Therapy model, his approach of Restore-Optimize-Enhance, and breaking down how to progress a specific movement with regard to mobility, control, and load.

Mike appropriately sums up his unique 20-year career into 3 stages: restoring injured athletes, optimizing healthy athletes, and working with gen pop clients. Mike is President and Co-Founder of Champion PT and Performance out of Waltham, MA. With experience spread across physical therapy, athletic training, strength training, professional baseball, and gen pop clients, Mike has an extremely unique perspective in the field and has the ability to integrate aspects of various disciplines to help both injured and healthy individuals.

Mike and I kick things off talking about bridging the gap between physical therapy and sports performance. Mike discusses the fact that many collegiate...

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Rebel Performance Radio Episode 14: Zac Cupples

Jan 20, 2020

Zac Cupples, rap battle and PT extraordinaire, joins the show today to talk about learning, movement, the squat, inhaled and exhaled skeletons, the foot, the ankle, and why these matter for how you program for your clients.

Zac initially found his way into Strength & Conditioning after trying to improve his Track & Field performance, which eventually led him to become a Physical Therapist.  He’s spent time as an outpatient PT, traveling PT, and PT for the Memphis Grizzlies, and currently tours the country teaching his Human Matrix workshop.  Recently, Zac accepted a new position as the Lead PT and Director of Education at Elevate Sports Performance in Las Vegas, Nevada.

As a fellow continuing education junkie, Zac and I kick things off diving down the learning rabbit hole.  We discuss Zac’s “on-demand” approach to choosing what he’s going to study next, the power of teaching, how to go about improving your retention...

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Rebel Performance Radio Episode 13: Tony Gentilcore

Jan 15, 2020

Tony Gentilcore, a connoisseur of picking up heavy things and putting them back down, joins the show today to talk about business, surpassing the 600 lb deadlift milestone, training his clients like athletes, and his upcoming Deadlift & Squat Workshop, Sunday January 26th at Titan Barbell in Boston, MA.

 Tony grew up admiring guys like Arnold Schwarzenegger which led him to begin lifting at a young age of 13. When his baseball career ended, Tony went on to a degree in Health Education and later became a corporate fitness trainer, where he supplemented his college education with an obsession on forums like T-Nation. From here, Tony co-founded Cressey Sports Performance with Eric Cressey, and spent 8 years there before recently moving on to his own shop in Brookline, MA called CORE. 

We kick things off discussing the biggest hurdles Tony faced when transitioning to his own business, and what he wished he would’ve known before making the switch. Tony addresses...

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Rebel Performance Radio Episode 12: Dean Guedo

Jan 13, 2020

Dean Guedo, Canadian Sensation, joins the show today to talk about football, powerlifting, and his transition from old school training practices that left him feeling like shit, to new school training that allows him to perform at a high level and feel good at the same time.

Dean’s initial love for training stems from his competitive football playing days, but after a slew of injuries, he transitioned to a career in powerlifting.  Following another slew of injuries in powerlifting, Dean went back to the drawing board and sought out ways to first fix himself, which gradually led to him helping others do the same.

We discuss how to merge old school Dumb & Strong lifting sessions with a more new-school emphasis on movement selection and quality.  Essentially, we talk about how to get stupid strong, jacked and powerful while still feeling good. 

Granted, we do admit there’s something to feeling like a badass when you train and so even if it’s not...

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Rebel Performance Radio Episode 11: Joe Geletko

Jan 06, 2020

Joe Geletko, collegiate athletics extraordinaire, joins the show today to talk about strategies and models for developing collegiate athletes, acceleration and energy system development, culture, and relationship management in collegiate athletics. Joe is a Strength & Conditioning coach at UCLA, where he oversees women’s soccer, beach volleyball, and track & field. Joe played 4 years of soccer at Azusa Pacific University and found the S&C field through internships and an outstanding culture in the Azusa Pacific weight room. Joe obtained an internship at UCLA directly out of college, which led to his current role, where he’s been for 5 years.

We dive in discussing the pivotal role collegiate S&C coaches play during an exciting life transition phase for 17-22 year old kids. S&C coaches are put in a unique position to form meaningful relationships with their athletes and serve as a mentor of sorts as they grow up and mature over 4 years.  

We...

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Rebel Performance Radio Episode 10: Vinny Brandstadter

Dec 30, 2019

Vinny Brandstadter, real-life meat gorilla, joins the show today to talk about principals of training, infrasternal angles, the importance of environment, balancing expectations, and narrowing your focus to get the results you want. He obtained a bachelor in Exercise Sport Science at the University of Wisconsin – La Crosse, interned at Peak Performance, and currently works at Hype Gym Union Square in New York City.  Vinny is certified through the NSCA, USAW, FRCms, and Bioforce.

We kick things off talking about that awkward transition period of going from school to the real world of training and the biggest challenges this presents. In particular, we hit on the importance of environment and principals as opposed to being married to specific exercises. From there, we jam on what a training session looks like for Vinny's clients, and how he goes about tweaking individual exercises to match a client's specific needs. The significant point here is using training as the...

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Rebel Performance Radio Episode 9: Dr. Mike T Nelson

Dec 23, 2019

Dr. Mike T. Nelson, heavy metal concert connoisseur, joins the show today to talk about metabolic flexibility, physiologic flexibility, metcons, mitochondria, aerobic capacity and much more.  Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He has a Ph.D. in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s also an adjunct professor and a member of the American College of Sports Medicine.

As a self-proclaimed fellow nerd, it was great having Dr. Mike T. Nelson on the show to take a look under the hood on all thing’s performance physiology.  That is after we talked about how he was always picked last during recess.

We start off diving into metabolic flexibility and touch on the big principles regarding utilizing carbs vs. fat for energy.  From there we transition to a...

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Rebel Performance Radio Episode 8: Lance Goyke

Dec 16, 2019

Lance Goyke, the modern-day renaissance man, joins the show today to talk about generalists, learning and his path to finding a smarter way to train.  As someone who shares Lance’s interest as an education junkie, it’s always nice hearing how he approaches the learning process and aggregation of information.  While not the sexiest of topics, learning how to learn is the key to being successful in any endeavor, and strength and conditioning is no exception.  The athletes and coaches who can learn the best tend to win.  Period.

After learning talk, we dive into the more nuts and bolts of training.  In particular, we talk about movement, something Lance knows quite a lot about, and how he’s currently structuring training for his clients.  This includes cycles that focus on strength, cycles that focus on hypertrophy, and cycles that focus on cardiovascular gains.  Don’t worry, we get into what each of those looks like.

On the...

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