Collegiate Strength and Conditioning

A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.

• Increased anaerobic capacity
• Improved fat burning
• Enhanced muscle power and explosiveness
• Stimulation of growth hormone production

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Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones & muscles communicate
• Assessing bone & muscle health
• Measuring joint health
• Assessing VO2 max
• Lifestyle activities that harm bone & joint health
• Impact of surfaces on bone health
• Strength training for women as they age
• Why weight machines aren't preferred
• Splitting up workouts effectively
• Cardio for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

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This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting.

• Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet
• Progressively increase difficulty of exercises
• Focus on quick, reactive movements
• Monitor improvements in foot control and ankle stability over time

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for intelligence, curiosity, and pragmatic approach to coaching

• Double versus single leg stiffness for team sport athletes and track/field sprinters
• Benefits and use of plyometrics versus overloaded eccentric training
• Periodization of training methods throughout the year
• Muscular versus fascial driven athletes

• New developments with Angus Ross
• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of "fascial tightness" exercises for fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

Michael Rheese is a well-traveled Australian strength and conditioning coach preparing for his next adventure with the LA Giants. His background includes:

• Studies at Deakin University in Geelong, Australia
• 12-month internship at UCLA

Michael emphasized the importance of gaining diverse coaching experiences through internships and assistant roles in various settings. This approach offers several benefits:

• Exposure to different coaching styles and methodologies
• Understanding of various athlete populations and their needs
• Development of versatile coaching skills

We hope you enjoy this week's episode!

This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.

• Emphasize the eccentric (lowering) phase of exercises
• Use slow eccentric tempos to increase time under tension
• Implement supramaximal loading for enhanced eccentric overload
• Monitor and manage fatigue levels carefully

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

In this video, we conclude our interview series with Lucas Aoun from the YouTube channel "Boost Your Biology." We'll discuss CreGAAtine, a new form of creatine that is claimed to be 8 times more effective than the original form.

• Promotes muscle hypertrophy and strength gains
• Enhances creatine utilization in muscle tissue
• Supports bone health through weight-bearing exercises

Official Website

Lucas Aoun - Boost Your Biology YouTube Channel

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3. Study 3
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5. Study 5

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This routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.

• Use velocity measurement tools (e.g., linear position transducer, accelerometer)
• Set specific velocity targets for exercises
• Implement the 20% velocity drop-off rule
• Focus on explosive concentric phase in exercises

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite sports in the NZ system including sprint cycling and skeleton
• Experience at Queensland Academy of Sport and Australian Institute of Sport
• Winter Olympian (1998 and 2002 Games)
• Known for intelligence, curiosity, and pragmatic approach to coaching

• Double vs single leg stiffness for team sport athletes vs track and field sprinters
• Benefits of plyometrics vs overloaded eccentric training
• Using different training methods throughout the year
• Muscular vs fascial driven athletes

• Reactive strength and stiffness in sprinting
• Maximal isometric/overcoming exercise vs plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of "fascial tightness" exercises for fascial driven athletes
• How muscle driven athletes can PR after rest periods
• Velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

• This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools.*

View more podcast episodes at the podcast homepage.

Young Strength is a series focused on exploring concepts around strength & conditioning with young professionals in the industry between the ages of 20-30 years.

In this episode, we talk with Michael Rheese, a well-travelled Aussie gearing up for his next adventure into the realm of strength and conditioning with the LA Giants.

Michael's path to building his knowledge in exercise science and strength conditioning includes:

1. Studying at Deakin University in Geelong, Australia
2. Completing a 12-month internship at UCLA
3. Returning to Australia to further his studies

• Strong theoretical foundation in exercise science
• Advanced knowledge in strength and conditioning principles
• Development of research and analytical skills

We hope you enjoy this week's episode!

A strength training session focused on improving kinematic sequencing and force production, tailored to individual player needs. As Michael would say:

"Your body is only going to allow you to accelerate at a rate that it thinks you can also decelerate from."

Rock talks to one of San Francisco Giants strength coaches, Michael Rheese, all about spring training and more. Click subscribe and tell your tribe.

• 1:30 Michael Rheese's path to the San Francisco Giants
• 5:30 Difference between Australian athletes and UCLA athletes
• 10:30 Michael's walkabout in sports training
• 15:00 Giants give a call back
• 17:00 Training the teams in spring training
• 20:00 Uncommon program design
• 25:00 Cricket and baseball
• 28:30 Kinematic sequencing in the training room
• 33:30 Working at the end range of motion
• 37:00 See what works and what doesn't
• 41:00 Working with the other trainers and therapists
• 44:30 Michael Rheese's influencers

• LinkedIn: /michael-rheese-223927116
• San Francisco Giants: https://www.mlb.com/giants

• Website: Rocky's online headquarters
• Book: "Return to Center"
• Instagram: @rocky_snyder
• Facebook: /rocky.snyder.77
• LinkedIn: /rocky-snyder-cscs-cafs-nsca-cpt-a77a091
• Train with Rocky: Rocky's Fitness Center
• Instagram (Fitness Center): @rockysfitnesssc
• Facebook (Fitness Center): RockysFitnessCenter.com

Michael Rheese, a strength coach for the San Francisco Giants, joins Rock to discuss spring training and more. As Michael says, "We're not just stretching here, we're teaching your body new ways to move."

• 1:30 Michael Rheese's path to the San Francisco Giants
• 5:30 Difference between Australian athletes and UCLA athletes
• 10:30 Michael's walkabout in sports training
• 15:00 Giants give a call back
• 17:00 Training the teams in spring training
• 20:00 Uncommon program design
• 25:00 Cricket and baseball
• 28:30 Kinematic sequencing in the training room
• 33:30 Working at the end range of motion
• 37:00 See what works and what doesn't
• 41:00 Working with the other trainers and therapists
• 44:30 Michael Rheese's influencers

• LinkedIn
• San Francisco Giants

• Meet: Visit Rocky's online headquarters
• Read: Grab a copy of his new "Return to Center" book: ReturntoCtr.com
• Instagram: @rocky_snyder
• Facebook: Rocky Snyder
• LinkedIn: Rocky Snyder

• Workout: Want to meet Rocky and get a private workout? Visit Rocky's Fitness Center
• Instagram: @rockysfitnesssc
• Facebook: Rocky's Fitness Center

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

Michael is a well-travelled Australian strength and conditioning professional, gearing up for his next adventure with the San Francisco Giants' minor league affiliate.

• Studied at Deakin University in Geelong, Australia
• Completed a 12-month internship at UCLA

• Experience in a professional sports environment
• Development of baseball-specific strength and conditioning expertise
• Skills in managing large groups of professional athletes

We hope you enjoy this week's episode!