Episode 152: Nick Littlehales - All Things Sleep and Performance

This episodes guest is Nick Littlehales from sportsleepcoach.co.uk. 

Nick is regarded as the leading elite sports sleep coach in world sport.

A leading industry expert with over 30 years experience in the world of sleep, sleeping habits, and product design and over 15 years dedicated to elite athletes and professional sport.

A former professional golfer, International Sales & Marketing Director of the Slumberland Group and Chairman of the UK Sleep Council, Nick has conducted many practical and clinical research projects into the varied sleeping habits adopted by the modern day sleeper and athlete. His unique and passionate techniques, products and proven approach are endorsed by leading professionals in world sport and business.

Nick is also the author of Sleep - The Myth of 8 Hours, The Power of Naps, and a New Plan to Recharge your Mind and Body.

On this episode Nick and I discuss:

  • Nicks background
  • Nicks influences
  • Nick and I discuss the first 5 of the 7 key steps to optimize sleep and restoration that he outlines in his book
  • Nick discusses why having a consisent wake time is an important daily anchor to possess
  • Nick discusses the importance of understanding what a circadian rhythm is 
  • Nick discusses the importance of understanding your chronotype
  • Nick shares with us why it is more important to consider sleep in 90 minute cycles rather than hours
  • Nick talks about the importance of having a pre and post bed-time routine
  • Nick and I discuss about how the circardian rhythm that you were born into may potentially never leave your genetic make up
  • Nick tells us why he decided to use 90mins as his recommended cycle length
  • Nick talks about how the light blub changed our sleeping cycle from poly-phasic to mono phasic
  • Nick shares his thoughts on regulating sleeping patterns with the seasons
  • Nick shares his thoughts on using a day light lamp in the winter and other light regulation strategies
  • Nick tells us why that if "you don't snooze you will lose!", as he discusses why naps and multiple mini-mental breaks, (what Nick terms Controlled Recovery Periods [CRPs]), throughout the day are exellence strategies to enhance physical and mental performance
  • I ask Nick if he feels it is still a better strategy to get the majority of our sleep nocturnally 

 

This was an outstanding episode with Nick guys, and I hope you really enjoy it.

Stay Strong,

RB

 

Show Notes:

Nick's Book - Sleep - The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind

Nick 7 Key Steps to Optimize your sleep, recovery and restoration

1. Understand Circadian Rhythms

2. Get to know your Chronotypes

3. Think of Sleep in Cycles not Hours

4. Have a Pre and Post Bed-Time Routine

5. Utilize daily breaks and naps to maximize performance 

6. Designing your ideal sleep kit

7. Designing your ideal sleep environment 

 

Show Sponsors:

Ultimate Performance Online Mentoship

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

Altis

Altis 360

Altis Foundation Course

National Sports Performance Association

Certified Program Design Specialist

Certified Speed and Agility Coach

Cerfitied Weightlifting Performance Coach

Certified Sports Nutrition Coach

 

Athletes Acceleration

Complete Speed Training

Complete Speed Games

Complete Jumps Training

Complete Olympic Lifting

Complete Guide to Training the Female Athlete

Complete Core

Complete CoreComplete Sports Conditioning 

Complete Sports Nutrition

Complete Program Design

Sports Camp Empire

 

Patreon

Help support the podcast by becoming a Patreon to the show here - Patreon 

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Episode 151: Fergus Connolly - Game Changer

This episodes guest is Fergus Connolly 

Dr. Fergus Connolly  has worked at the highest levels of Premier League soccer; international rugby; the NBA, NFL, NCAA, and elite military units . He is currently the Performance Director for Michigan Football, and his is also the author of a unique book, Game Changer, which was released in 2017.

On this episode Fergus and I discuss:

  • Fergus' background
  • Fergus' influences
  • What are the good and not so good things that Fergus currently see's with the physical preparation profession, and what solutions would he offer for the not so good things he is seeing
  • Fergus talks about why asking " the why" behind things is critical
  • Fergus and I discuss about the importance of understaning first principles when it comes to sports performance
  • Why an over reliance of the development of physical qualities at the expense of other key athletic traits is a flawed model 
  • We discuss big data vs small data
  • Fergus discusses why all members of the sport performance staff should review the game together as a multi-disciplinary team
  • Fergus talks about why general "mental thoughness models" will not transfer to the specific mental skills that are needed to enhance sports performance
  • Why generalist's will inherit the world in sports performance 
  • Fergus and I discuss Periodization schemes with sports performance and the importance of the weekly set up for athletic preparation 
  • Fergus discusses the concept of synchronization within on-field/court performance in team based sports
  • Fergus discusses why controlling the factors that can be controlled is critical to allow the athlete to have a larger adaptative reserve to adapt to chaos of sport and to enhance the learning process
  • Fergus gives us his top advice and resources to all the listeners
  • And if Fergus could invite 5 people to dinner, dead or alive, who would he invite and why?

 

This was an outstanding episode with Fergus guys, and I hope you really enjoy it.

Stay Strong,

RB

 

Show Notes:

Game Changer The Book

Fergus' Podcast Interviews:

Strengthcoach Podcast

Resilient Performance Podcast

Rdella Podcast

Fergus' Twitter Handle

 

Show Sponsors:

Ultimate Performance Online Mentoship

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

Altis

Altis 360

Altis Foundation Course

National Sports Performance Association

Certified Program Design Specialist

Certified Speed and Agility Coach

Cerfitied Weightlifting Performance Coach

Certified Sports Nutrition Coach

 

Athletes Acceleration

Complete Speed Training

Complete Speed Games

Complete Jumps Training

Complete Olympic Lifting

Complete Guide to Training the Female Athlete

Complete Core

Complete CoreComplete Sports Conditioning

Complete Sports Nutrition

Complete Program Design

Sports Camp Empire

 

Patreon

Help support the podcast by becoming a Patreon to the show here - Patreon 

 

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Episode 150: James Smith - Dynamic Correspondence and Training Transfer

This episode we have James Smith from Global Sport Concepts back on with me for his monthly interview on the ATSW podcast.

On this episode James now discusses the utilizing the concept of dynamic correspondence to potentially enhance training transfer. 

As always this was another monster episode with James. 

Enjoy my friends.

Stay Strong,

RB

 

Show Notes:

You can connect with James for consulting services here.

James' outstanding books can be found here also.

 

Show Sponsor:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com


Patreon 

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Episode 149: Nick Shaw - Renaissance Periodization

This episodes guest is Nick Shaw from Renaissance Periodization.

Nick is the Founder and CEO of Renaissance Periodization, a training and diet services company for world-class athletes. Nick is also a competitive powerlifter and bodybuilder and has had the opportunity to work with numerous national level physique athletes as well as world class strength athletes. Nick holds a B.A. from the University of Michigan in Sport Management. Nick currently resides in Charlotte, NC with his wife and two kids.

On this episode Nick and I discuss:

  • Nicks background
  • Why Nick decided to start RP
  • Who are RP's main clientele
  • Nick shares with us some of the challanges of starting and running a business
  • Nick shares with us his biggest influences 
  • Nick discusses the nutritional hierachies that RP has developed for both body composition and health goals and the why behind the differences between both hierarchies
  • Nick gives us his thoughts on Female Fat Loss
  • Nick and I discuss muscle gaining rates - what is realistic? 
  • Nick and I discuss how many extra calories you really need to eat to gain weight 
  • Nick talks about how important it is to make sure you have balance between work, training, and family in the marco scheme
  • Nick tells us about the biggest lessons he has learned so far in his career
  • Nick gives us his top advice and resources
  • And if Nick could invite 5 people to dinner, dead or alive, who would he invite and why?

 

This was an outstanding episode with Nick guys, and I hope you really enjoy it.

Stay Strong,

RB

 

Show Sponsors:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

Patreon 

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Episode 148: Nick Nilsson - “The Mad Scientist of Muscle”

This episodes guest is Nick"The Mad Scientist of Muscle" Nilsson of madscientistofmuscle.com and of fitstep.com.

For more than 25 years, Nick has been creating unique, new exercises and training techniques and putting together some of the most innovative muscle-building and fat-loss programs available anywhere.

To create these unique programs and exercises, Nick puts to work his degree in Physical Education, covering advanced biomechanics, kinesiology, anatomy and physiology. When you put his exercises and programs to work, you'll immediately see and feel exactly how this combination of science, practical knowledge, thinking outside the box and just a little bit of insanity really mesh together to maximize every aspect of your training.

Nick began his training career in high school as a 145 lb cross-country runner (and ectomorph), looking to build muscle and get bigger. Today, putting to work all the unique techniques and exercises he has come up, Nick weighs in at a rock-solid 200 lbs and single digit bodyfat.

These days, he uses his experience as a former skinny guy to help others build the bodies of their dreams, whether it be building muscle, losing fat or both. He has helped literally thousands of people accomplish their goals and achieve results above and beyond the reach of more traditional programs.

In addition to being published in a variety of magazines (like Ironman, Muscle & Fitness, Maxim) and thousands of training websites across the Internet, Nick is also the author of more than 20 bodybuilding books including: Metabolic Monsters, Muscle Explosion – 28 Days to Maximum Mass, Metabolic Surge – Rapid Fat Loss and The Best Exercises You’ve Never Heard Of series.

For more information about Nick’s unique training methods and how they can help you build muscle, get ripped and crush exercise boredom forever, visit madscientistofmuscle.com and fitstep.com.

On this episode Nick and I discussed:

  • Nicks background
  • Nicks Influences 
  • What are the good and not so good things that Nick currently see's with the fitness profession, and what solutions would he offer for the not so good things he is seeing
  • Nick shares his training philosophy and system with us
  • Nick talks about how determing an individuals bodytype can help him in individualizing his program design for his clients
  • Nick talks about the manipulation and management of volume, intensity, and density over a liftes career
  • Nick and I discuss maximum recoverable volume 
  • Nick shares with us his favor exercises to develop optimal hypertrophy for the entire body
  • Nick shares with us his biggest lessons so far in his career
  • Nick shares his top resources and advice. 

 

This was an outstanding episode with Nick guys, and I hope you really enjoy it.

Stay Strong,

RB

 

Show Sponsor:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

Patreon 

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Episode 147: Zach Even-Esh - Building Mind-Set and Monsters!

This episodes guest is Zach Even-Esh of zacheven-esh.com and of Underground Strength Coach.

Zach Even-Esh is The Founder of The Underground Strength Gym (Locations in NJ with Manasquan & Scotch Plains), Creator of The Underground Strength Coach Certification & Author of the Best Seller, The Encyclopedia of Underground Strength & Conditioning.

Zach is also The Head Strength & Conditioning Coach for The Rutgers University Wrestling Team.

Since Zach began training athletes in 2002, Zach has served as The Strength & Conditioning Coach for The Lehigh University Wrestling Team & continues to work with & consult Strength Coaches around the world, D1 Coaches, Athletes & Programs.

Zach holds a BA in Health & Physical Education from Kean University and an MA in Health Education from Montclair State University. Zach began his own training in 1989 after his brother convinced him to join the wrestling team his freshman year at Edison High School.

Since 2002, Zach has been training athletes from all sports, the beginning of which started out of Zach’s parents garage and backyard, then, at his first home in Edison where he began molding losing wrestlers into All State wrestlers and average athletes into dominant athletes.

On this episode Zach and I discuss:

  • Zach's background
  • Zach talks about how to develop life skills through quality training 
  • Zach talk's about the importance of mind-set and how he feels today's youth and population in general are lacking in their development of this key life skill
  • Zach's Personal and Professional Influences
  • Zach and I disccuss how delayed gratification is a key trait to develop to attain Mastery
  • Zach discusses the need to be obessed to become great
  • Zach tells us why comfort is the enemy of greatness
  • Zach tells us about the good and and not so good things that he is currently seeing within the physical preparation profession and what his solutions are for the not so good things that his seeing
  • Zach shares with us his mission for enhancing the stardard of the phyiscal preparation and physical education of youth athletes in Jew Jersey
  • Zach shares with us the "Andrea The Giant" story - This is classic!!
  • Zach shares his life philosophy with us
  • Zach and I discuss parenting and how getting a better understanding of human development and behavior can enhance you as a coach
  • And if Zach could invite 5 people to dinner, dead or alive, who would he invited and why

 

This was an outstanding episode with Zach guys, and I hope you really enjoy it.

Stay Strong,

RB

 

Show Notes:

An Iron Will - Orison Swett Marden

 

Show Sponsors:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

Patreon 

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Episode 146: Mladen Jovanovic - Training Philosophy, Periodization, Uncertainty in Planning, VBT and so Much More!

This episodes guest is Mladen Jovanovic of Complementary Training

Mladen is a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which he consider's his home town). Mladen was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports, such as basketball, soccer, AFL, volleyball, martial arts and tennis.

In his free time he like to do Boxing/MMA and lift (sometimes heavy), along with reading about statistics and learning R programming language. Some consider Mladen to be an Excel wizard. He is also interested in predictive analytics/machine learning.

 

On this episode Mladen and I discussed:

  • Mladens give us an extensive insight into his background
  • How difficult it was for Mladen to to leave his position at Port Adelaide so he could be reunited with his son
  • Mladens influences both personal and professional
  • What are the good and not so good things that Mladen currently see's with the physical preparation profession, and what solutions would he offer for the not so good things he is seeing
  • Mladens overall training philosophy
  • Mladen speaks about the importance of being aware of the fact that there will always be uncertainties within our planning and to have contingencies in place
  • Mladen talks about the the potential to utilize an asymmetric risk/ reward model, often used in fileds like economics, for sports training and preparation
  • Mladen gives his thoughts on periodization 
  • Mladen gives us insight into how he would run a sporting organization if he was given the responsibility to do so
  • Mladen speaks about how negative knowledge is more insightful and useful feedback then positive knowledge 
  • We both speak about how Al Vermeils vertical integration model has influence both of us with our programming
  • Mladens gives his thoughts on Energy System Training
  • Mladen shares his thoughts on VBT
  • And if Mladen could invite 5 people to dinner, dead or alive, who would he invited and why?

This was an outstanding episode with Malden guys, and I hope you really enjoy it.

Stay Strong,

RB

Show Notes:

Bachelor Pad Economics - Aaron Clearly

Anti-Fragile - Nassim Nicholas Taleb

Black Swan - Nassim Nicholas Taleb

 

Show Sponsor:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

 

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Episode 145: Dr. Michael Yessis - Soviet Sports Training System, Special Strength Training, and 1×20

This episodes guest is Dr. Michael Yessis.

Dr. Yessis received his Ph.D. from the University of Southern California and his B.S. and M.S. from City University of New York. He is president of Sports Training, Inc., a diverse sports and fitness company. Dr. Yessis is also Professor Emeritus at California State University, Fullerton, where he was a multi-sports specialist in biomechanics (technique analysis) and sports conditioning and training.

Dr. Yessis has served as training and technique consultant to several Olympic and professional sports teams. He has also trained hundreds of athletes in different sports and developed unique specialized strength exercises that duplicate what takes place in execution of the game skills. By doing these exercises athletes improve skill technique and the physical qualities (strength) specific to the technique. By doing these exercises athletes improve their performance on the field very quickly.

Dr. Yessis is considered this country’s foremost expert on sports technique. Dr. Yessis has written 17 books in the sports and fitness field including Biomechanics and Kinesiology of Exercise, Build A Better Athlete, Sports: Is It All B.S.?, and his latest, The Revolutionary 1x20RM Strength Training Program.

In addition, he completed four renowned DVDs; Exercise Mastery, Specialized Strength and Explosive Exercises for the Quarterback, Specialized Strength and Explosive Exercises for Baseball and Specialized Strength and Explosive Exercises for Softball, as well as the CD books Explosive Tennis: The Forehand, and Explosive Tennis: The Backhand.

 

On this episode Wil and I discussed:

  • Doc's background
  • How difficult was it for Doc to grow up in America with Russian parents during the Cold War
  • The Soviet sports training system and the influences of anabolic steriods
  • The coaching education system within the Soviet sports system
  • We talk about that in order to to be a great specialist you will first and also concurrently need to be a great generalist. This is a common trend I see with all masters of a specific craft. The stronger and more diverse one's general base, be that in the attainment of a physical capacity or of knowledge, the greater the mastery over the specific domain. Speciality is built off a general base. The greater the general base the greater the mastery of the speciality.
  • Doc's Influences
  • Doc's Training Philosophy - Skill execution is King!
  • How Doc differentiates between a physical capacity issue vs a skill issue
  • The roles of general strength and special strength training means over the course an athletes career and development 
  • Doc gives us a detail description of the 1x20 method and how he came to formulate it
  • Doc discusses the criteria he uses in developing his prescription for special strength exercises
  • Doc talks about how he likes to program and organize the training process
  • Doc tell us about the biggest lessons his has learned over his career and life
  • What is Doc's current daily rituals and routines?
  • Doc's top advice and resources to all the listeners
  • And Finally - If Doc could invite 5 people to dinner, dead or alive, who would he invite and why?

This was an outstanding episode with Dr. Yessis guys, and I hope you really enjoy it.

Stay Strong,

RB

Show Notes:

doctoryessis.com

 

Show Sponsor:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

 

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Episode 144: Wil Fleming - Total Athletic Development

This episodes guests is Wil Fleming from Wilfleming.com, and Force Fitness and Performance. located in Bloomington, Indiana, in the US.

Wil Fleming is a sports performance coach and weightlifting who's expertise comes from years of training and coaching athletes in multiple sports. His athletes are routinely the most explosive, fastest, and strongest on the field.

As mentioned Wil is the owner of Force Fitness and Performance which has been open since 2008. Force boasts an impressive track record of success with 90 + athletes earning Division I scholarships and nearly 225 athletes moving on to compete at the NCAA level in Division I, II, III. Athletes from professional football, basketball, baseball, soccer and track and field have trained with Wil and his team of coaches at Force Fitness.

In addition to being a business owner, Wil has been an author of numerous books and training products for athletes and weightlifters alike including the Complete Olympic Lifting Handbook. Wil is the creator of the Certified Weightlifting Performance Coach Course, with nearly 1000 certified coaches around the world, using his teaching progressions. Wil has also contributed to publications like Men’s Health, Women’s Health, and T-Nation.

He lives in Bloomington, IN with his beautiful and supportive wife, Ashley, and their son Jack (and another one on the way).

On this episode Wil and I discussed:

  • Wil's background
  • Wil's personal and professional influences 
  • The good and not so good things that Wil see's within the Physical Preparation Profession, and what solutions he would offer up for the not so good things that he is seeing
  • Wil discusses the importance of knowing the difference between principles and methods
  • Wil gives us an in depth breakdown of his training system 
  • Wil's take on VBT training for Olympic lifting and their variations
  • Why Wil like's to utilize muscle cleans and snatches within his Olympic lifting prescriptions
  • Wil breaks down his technical model for teaching the Olympic Lifts
  • How Wil utilizes complexes within his prescription of the Olympic lift variations for increasing training volume, and also for correcting technique
  • Wil gives us his take on why he believes that Olympic lift variations are just one of many ways to develop power output and not the only way - Many roads lead to Rome
  • Wil discusses the difference in the programming and periodization schemes that he uses with this athletes vs his Olympic Lifters
  • Wil gives his top resources to all listeners
  • Wil gives his top advice to all listeners
  • And finally if Wil could invite 5 people to dinner dead of alive, who would he invite and why?

 

This was an outstanding episode with Wil guys, and I hope you really enjoy it.

Stay Strong,

RB

Show Notes:

WilFleming.com

Wil's Book - Complete Olympic Lifting Handbook

Wil's DVD - Complete Olympic Lifting 

Certified Weightlifting Performance Coach

The Performance Podcast

Show Sponsor:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

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Episode 143: Adam Feit and Bobby Smith of RYPT - All Things Athletic Development

This episodes guests are Adam Feit of adamfeit.com and Bobby Smith of Reach Your Potential Training (RYPT), located in New Jersey, in the USA.

On this episode Adam, Bobby and I discussed:

  • Adam and Bobby's background's
  • Adam and Bobby's biggest influences
  • The good and not so good things that both Adam and Bobby see within the Physical Preparation Profession, and what solutions they would offer up for the not so good things that they are seeing
  • Bobby lay's out RYPT's 7 commendments
  • Bobby and Adam lay out RYPT's Training System
  • Why the guys feel training max velocity mechanics at the beginning of any athletes speed development is essential
  • The guys top rescources to all the listeners
  • The guy top advice for all the listeners
  • And finally if the guys could invite 5 people to dinner dead of alive, who would they invite and why?

This was an outstanding episode with Adam and Bobby.

Hope you really enjoy it.

Stay Strong,

RB

Show Notes:

The Complete Guide to Training the Female Athlete

Complete Jump Training

Show Sponsor:

To get INSTANT ACCESS to almost 20 hours of World Class online video Strength and Conditioning Information go to upmentorship.com

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