The Athletic Development Show: Recent Episodes
Core Advantage Athletic Development
Join us as we dive deep on sports science, fitness, training, injury rehabilitation, sporting performance, nutrition, sports psychology and of course strength and conditioning coaching. Proudly brought to you by Ironedge.
Mike Young is a world-renowned expert in the field of speed development and conditioning for sport. Mike has over 20 years of experience coaching dozens of NBA, MLB and NFL players, consulting for Real Madrid, Arsenal FC, Liverpool FC and serving as the Director of Performance for the Carolina Railhawks (NASL) & the Vancouver Whitecaps (MLS).
Durham and Mike chat about how Mike started and built Athletic Lab, what to look for in a training facility, how to empower your team, building scalable systems, and how important fundamentals are.
Notes mentioned in this episode of The Athletic Development Show:
- Athletic Lab Sports Performance
- Athletic Lab Coaching Academy
- LTAD Network
- Mike on Twitter
- Mike on Instagram
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Dr Dom Condo joins us to talk about kicking lockdown addictions, building muscle whilst losing weight, refeed and cheat days, how to improve tendon and bone health, and supporting your immune system.
Notes mentioned in this episode of The Athletic Development Show:
- Dom on Instagram
- Dom's website
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Maddi Boyer is a physiotherapist at Fortitude Health Co, who has expertise in S&C and clinical pilates, and is also a former Australian water skier. Durham and Maddi talk about her career in water skiing, the benefits of pilates, the future of the physiotherapy space, and starting Fortitude Health Co.
Notes mentioned in this episode of The Athletic Development Show:
- Fortitude Health Co
- Maddi on IG
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Harley Gray is a myotherapist and powerlifting coach who specialises in S&C, rehabilitation and nutrition. Harley and Durham chat about being a Quake world champion, the myotherapy industry and research, spinal flexion under load, exposing yourself to maximal loads, and advice for young coaches.
Notes mentioned in this episode of The Athletic Development Show:
- Harley on Instagram
- Harley's website, SET Health
- Ben Patrick - Knees over toes guy
- Greg Lehman and Andrew Lock debate lifting technique
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
This episode is a little different. Durham was recently on the Marcus Cope Fitness Podcast to chat about some of his learnings and his experience entering into the athletic development industry.
Notes mentioned in this episode of The Athletic Development Show:
- Marcus Cope Fitness Podcast
- Marcus Cope Fitness Website
- Marcus on Instagram
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Durham chats about the biases towards confrontation and extreme positions and its impact on S&C, the differences between what makes an exercise good or bad, and our top movements we love at Core Advantage.
Notes mentioned in this episode of The Athletic Development Show:
- Core Advantage on Instagram
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Bree Filippone is a Personal Trainer & Exercise Scientist with years of industry experience in exercise rehabilitation, and sports performance. Bree has founded The HIIT Project, The Finishr and is also a coach at Life Hub. Bree focuses her expertise in coaching general pop to become better movers in and out of the gym.
Notes mentioned in this episode of The Athletic Development Show:
- Bree on Instagram
- The HIIT Project
- The Finishr
- James Clear
- Change Maker by Dr. John Berardi
- Finding Ultra by Rich Roll
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Jacob Tober is back and joins us to chat about all things Velocity Based Training! We cover some of the key concepts in VBT, how you can easily implement VBT in your training, and our new velocity based training app, Metric.
Notes mentioned in this episode of The Athletic Development Show:
- 00:00 - Introduction and Jacob's deep dive on VBT
- 03:29 - What is Velocity Based Training?
- 06:55 - The benefits of Velocity Based Training
- 08:01 - Why Velocity Based Training works even better with Reps in Reserve (RIR)
- 16:26 - Autoregulation, fatigue, velocity loss and proximity to failure
- 18:53 - Mean and peak velocity
- 29:23 - The easiest thing to implement for coaches and athletes - contextual velocity
- 32:34 - Intent to move
- 37:50 - Velocity based training speed zones, and why they're overused
- 41:03 - Existing Velocity based training devices
- 48:40 - Using Metric for your Velocity Based Training
- 51:01 - How the Metric is different to existing Velocity based training device
Metric is an app that revolutionises tracking Velocity, ROM, Power and Fatigue. No strings. No hardware. Just your smartphone camera. Learn more about Metric and join the waitlist.
You can also catch a few teasers of Metric in action on Instagram.
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
James Cheers joins us on the show to chat about starting Peninsula Sports Performance right before COVID, exercise programming systems, the impact of breath work and giving feedback.
Notes mentioned in this episode of The Athletic Development Show:
- Peninsula Sports Performance on Instagram
- James on Instagram
- The Postural Restoration Institute
- The Oxygen Advantage - Patrick McKeown
- Breath - The New Science of a Lost Art - James Nestor
- The Wim Hoff Method
- https://sandcresearch.com/
- https://www.scienceforsport.com/
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Rach Brewster is a WNBL player at the Melbourne Boomers, a Utah State University graduate, and coach at Core Advantage. Rach and Durham chat about her experience in at Utah State, her knee injury, the WNBL hub, and becoming an S&C coach.
Notes mentioned in this episode of The Athletic Development Show:
- Rach on Instagram
- Rach on TikTok
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Today's episode is a little different. Durham dives into attention and information diets, speed reading and the books that have had the biggest impact.
Notes mentioned in this episode of The Athletic Development Show:
- Anatomy of Movement by Blandine Calais-Germain
- New Functional Training for Sports by Michael Boyle
- A Short History of Nearly Everything by Bill Bryson
- The Dip by Seth Godin
- The Obstacle Is the Way by Ryan Holiday
- Masterclass
- Seth Godin's blog
- Akimbo Podcast
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Karl Goodman is the founder of Athletes Authority. Karl started Athletes Authority in early 2016, before partnering with Lachlan Wilmot in 2017 to help build the Athletes Authority vision.
In part two of this chat, Karl and Durham discuss developing a sales mindset, risk aversion, Karl's biggest mistakes, and Karl's tips for productivity.
Notes mentioned in this episode of The Athletic Development Show:
- Website
- Authority to coach
- Podcast
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Karl Goodman is the founder of Athletes Authority. Karl started Athletes Authority in early 2016, before partnering with Lachlan Wilmot in 2017 to help build the Athletes Authority vision.
In part one of this chat, Karl and Durham discuss the costs of starting a business, how to price yourself, weathering COVID-19, taking on debt, and developing innovative business models.
Notes mentioned in this episode of The Athletic Development Show:
- Website
- Authority to coach
- Podcast
- Charlie Munger
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Emily Shears is the founder of the Female Athlete Network, and a registered pharmacist. Emily is highly passionate about women's health with post graduate qualifications in exercise sport science, including a Master of Education.
Emily and Durham chat about how compounding pharmacy relates to sport, the effect of magnesium and iron on menstrual cycles, contraception and its impact on athletic performance, how your cycle can impact your training, and Emily's journey in sport.
Notes mentioned in this episode of The Athletic Development Show:
- Get tickets to The Female Athlete Networking and Education Event
- The Female Athlete Network
- The Female Athlete Network on Instagram
- Batch Tested Supplement testing
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Michelle is an Osteopath, S&C Coach, and the director of Motus Life, an osteopathy, strength & conditioning, sports performance, yoga, pilates and meditation hub. Durham and Michelle talk about her experience opening Motus Life a day before Australia's COVID-19 lockdown, the difference between osteopathy and physiotherapy, working at Collingwood Football Club, the learnings from being a high performance manager, and how to build a culture in the gym.
Notes mentioned in this episode of The Athletic Development Show:
- Michelle on Instagram
- Motus Life on Instagram
- Motus Life
- EP 93 with Michelle
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Lachlan is the Co-Owner and Director of Coaching & Performance at Athletes Authority, and a board member at the Australian S&C Association. Formerly, Lachlan was the Head of Athletic Performance at the Parramatta Eels and a Senior Athletic Performance Coach at GWS GIANTS.
Durham and Lachlan talk about people who have great influence, action and perfectionism, chaos, systems and decision fatigue, Athletes Authority's athletic development programming system, the art of coaching, and how Athletes Authority have integrated recovery, rehab and performance into their offering.
Notes mentioned in this episode of The Athletic Development Show:
- Athletes Authority
- Athletes Authority on Instagram
- Lachlan on Instagram
- Athletes Authority ON AIR
- Black Box Thinking
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Core Advantage high performance coach Riley Goodman joins Durham to chat about his internship at Cressey Sports Performance, the importance of rotational movements, Riley's learnings from Mike Boyle, and the Victorian Institute of Sport traineeship.
Notes mentioned in this episode of The Athletic Development Show:
- Riley on Instagram
- Cressy Sports Performance
- Tommy John Surgery
- Victorian Institute of Sport
- Mike Boyle
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Hayley and Durham chat about the narrative being sold in women's exercise, body composition, eating disorders, and the importance of smart strength training for women.
Notes mentioned in this episode of The Athletic Development Show:
- Hayley's post on Instagram
- Hayley on Instagram
- Luke McIlroy on HIIT
- Summer training program and other free resources
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Today's episode is a little different. Durham appeared on the Find the Gap podcast with Sam Dunn. Sam and Durham spoke about about the importance of saying no, and tips of coaching, as well as Durham's experience getting through lockdown.
Notes mentioned in this episode of The Athletic Development Show:
- Find the Gap podcast
- Find the Gap on Facebook
- Sam Dunn on Instagram
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Luke is the Director and founder of METS Performance Consulting which provides elite level fitness testing, and coaching and consulting services for endurance athletes.
Durham and Luke chat about the fundamentals of training zones and how to use them to optimise performance. They also dive into the benefits of high intensity interval training for team sport athletes and how and why Luke started METS Performance Consulting.
Notes mentioned in this episode of The Athletic Development Show:
- Mets Performance Consulting
- Luke's podcast, The Physiology Secrets Podcast
- The Conditioning Consultant
- Matty Graham's YouTube channel
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Erin Todd, among being an experienced owner and director of medical clinics and a podiatrist, is a former WNBL player, a player in the AFLW for the Greater Western Sydney Giants and the Player Development Manager for Cricket NSW. In part two of this episode, Erin and Durham talk about Erin's experience in the AFLW, and the exciting future for women in sport.
Notes mentioned in this episode of The Athletic Development Show:
- Erin on Linkedin
- Erin on Instagram
- GWS Giants
- Cricket NSW
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Erin Todd, among being an experienced owner and director of medical clinics and a podiatrist, is a former WNBL player, a player in the AFLW for the Greater Western Sydney Giants and the Player Development Manager for Cricket NSW. Erin and Durham talk about misconceptions in podiatry, Ez's experience starting, managing and selling medical clinics, studying for her MBA, and her experience in the AFLW.
Notes mentioned in this episode of The Athletic Development Show:
- Erin on Linkedin
- Erin on Instagram
- GWS Giants
- Cricket NSW
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Core Advantage's head coach Pat Wilson joins Durham to chat about the Core Advantage Internship, tips for the application and interview process, the importance of anatomy and Pat's experience from intern to head coach.
Notes mentioned in this episode of The Athletic Development Show:
- Strength Coach Fitness Standards
- Online Anatomy Course
- Jacob's Internship journey
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
IronEdge is a proud partner of Core Advantage. You can learn more about their equipment at the IronEdge website.
Mitch is an Exercise Physiologist and Strength & Conditioning Coach who specialises in musculoskeletal rehabilitation. Mitch has previously worked with Carlton Football Club as the Performance preparation coordinator for AFLW and is an Exercise Physiologist at Melbourne Fitness & Performance. Durham and Mitch chat about coach and athlete relationships, when athletes transition between sports, the impact of junior footy on AFLW, exposure to women's sports, curved sprinting and The Need For Speed workshop.
Notes mentioned in this episode of The Athletic Development Show:
- Mitch Greaves on Instagram
- Mitch Greaves on Twitter
- Melbourne Fitness & Performance
- Franz Bosch Books
- Speed Power Play app on iOS
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
Maddie Garrick is a WNBL star at Melbourne Boomers, an Australian 3x3 FIBA 3x3 champion and a former Core Advantage intern! Maddie and Durham chat about FIBA 3x3 Tournaments, developing a strong mindset, what makes a great coach, understanding strength and conditioning as an athlete, and Maddie's coaching and training camps.
Notes mentioned in this episode of The Athletic Development Show:
- Maddie Garrick on Instagram
- Maddie Garrick Coaching
- Maddie's Training Camps
- Baller Beats
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
After a little hiatus, we're back with a few changes! Core Advantage's head coach Pat Wilson joins Durham to chat about what's been happening, how to coach during a lockdown, and what you should be doing to get the most out of your lockdown training.
Mentioned in this episode of The Athletic Development Show:
- Durham's Lockdown Workout
- The Core Advantage Interval Timer App
- Jacob's Velocity Based Training Instagram
Learn more about Velocity Based Training with Jacob Tober on the VBTCoach website or on Instagram.
Core Advantage is one of the most respected athletic performance providers in Australia, specialising in athletic development strength and conditioning programs, athletic testing, online CEC education courses. Find out more at the Core Advantage website or on Instagram.
Join us for a great conversation with emerging coach and world class Instagram provocateur Angus Bradley, a man who says what he thinks and knows how to write a headline with a hook.
In this chat we talk about why he dropped out of journalism school, what it was like to be in a band and most importantly go deep on a couple of areas we disagree on. As a bonus we uncover why he has such a beef with Squat University.
This week Durham is joined by Core Advantage dietician Dr Dom Condo, direct from the AFL bubble in Queensland.
Dom has been on the road with the Geelong Cats for the past 3 months as they play the remainder of the AFL season on the road, mainly in the Brisbane bubble.
In this wide ranging conversation they discuss the pros and cons of being in such close contact as a club all year, hacking sleep, Pickle juice for muscle cramps and so much more.
Dom is now our most frequent guest as this marks her third appearance on the show!
In this episode we are joined by Durham’s longest serving athlete; dual Olympian and WNBA superstar Liz Cambage. Liz takes us through her amazing journey from being a young 6"5 girl with knees so bad she could hardly walk up a flight of stairs to being the first woman to dunk at the Olympics and now the most dominant female basketball player in the world.
We talk about how she rediscovered her love of basketball with the Deakin Melbourne Boomers, how she got in the zone to set the all time WNBA single game scoring record and what it was like to work on her game with her hero and mentor Kobe Bryant. In addition we dive into the mental health benefits of great training, how she is keeping fit in hotel quarantine and her passionate activism for race and gender equality. This chance to get to know the real Liz is not to be missed!
Introducing the first episode of a new show, Quantum Thoughts!
A collaboration between Core Advantage and Melbourne Strength Culture, this wide ranging conversation has something for everyone.
We discuss success and smelling the roses, learning and teaching, social media, coaching, business and so much more.
You can find more about Melbourne Strength Culture on Instagram, YouTube or on their Podcast Quantum Lifting.
http://www.melbournestrengthculture.com/
On today’s show we are joined by a very special guest, Coach Adam Caporn.
As an athlete Adam was the first in a long line of talented Australians to play at St Mary’s College of California, paving the way for players such as Patty Mills, Mathew Dellavedova and Jock Landale.
These days Adam is the head coach of the Basketball Australia Centre of Excellence at the AIS and assistant coach to our national mens team the Australian Boomers.
He also holds a degree in Psychology. In this show we discuss his formative years as a player, his learning's as a coach and the essential nature of coach-ability in sport, business and life. In addition, Adam dives into what makes a great strength and conditioning coach and high performance manager and much more.
Lockdown 2.0 is coming to a gradual end here in Melbourne, so it's time to grit our teeth and finish strong.
In this episode Durham and Jacob talk about mental toughness down the stretch, something we call the 4th quarter mentality.
Sports Psychologist and Author Gavin Freeman joins Durham for a conversation about the psychological effects of living in lockdown and how to thrive
Show notes and links:
Learn more about Gavin at his site:
https://www.gavinfreeman.com.au/
and his book: https://www.amazon.com.au/Just-Stop-Motivating-Gavin-Freeman/dp/1742577806
The New York Times article: https://www.nytimes.com/2020/09/01/sunday-review/coronavirus-socially-awkward.html?utm_source=nextdraft&utm_medium=email
Packing for Mars: https://www.amazon.com.au/Packing-Mars-Mary-Roach-ebook/dp/B00CBWD78C/ref=sr_1_1?dchild=1&keywords=packing+for+mars&qid=1599442953&s=books&sr=1-1
A great piece for more reading on SCARF: https://www.psychologytoday.com/sites/default/files/attachments/31881/managingwbraininmind.pdf
Jordy & Cody's incredible effort to raise money while they walk, run and ride the distance to visit their pop in Canberra: https://www.fundraise4stroke.org.au/fundraisers/jordynfreeman/666km-in-66-days---melbourne-to-canberra
This is a live recording from the Orphic Education Webinar Wednesday series.
A roundtable discussion with Jamie and Charlie from the Culture Durham and Jacob joined the boys for a wide ranging conversation about performance, health, YouTube experts in the comments and reading fiction before bed!
The gym is finally back open, listen in to learn about the upgrades we have made to the gym
An exploration of agility & change of direction.
Our favourite testing methods, training progressions and the semantics of defining and categorising agility drills.
In this episode we dive into two episodes from the Mentorship forum, first is it better for recovery to breath with your hands on your knees or with your hands behind your head?
Then secondly we discuss the importance of eccentric training for preventing all sorts of injuries and its role in performance as well.
With lockdowns in different parts of the world slowly begin to ease, how do we most effectively return to competition?
Rounding out our episode 150 in review we look at the last quarter of our first 100 episodes.
For episode 151 we are taking a look back at episodes 51-75, what we would change, what we are doing even more of
Testing is an essential part of tracking and monitoring athlete performance over time. In this episode we share some of our favourite hacks for improving your performance on testing day.
Links to our holiday resources:
Running technique freebie - landing page
https://www.coreadvantage.training/running-assessment/landing
Nutrition free workshop
https://www.coreadvantage.training/nutrition/workshop
Holiday program
https://www.coreadvantage.training/holiday-training-plan
Over the past 4 summers we have been gradually building more and more resources for athletes and coaches to help them stay match ready over the Christmas break. This year we have included three strength workouts taking advantage of various levels of equipment and it is now all available on our website. Head to https://www.coreadvantage.training/holiday-training-plan to get access to all the good stuff.
The psychology of training and motivation can be more subtle than you think. Simply changing the way you count your reps can change the mentality with which you approach your lifts and may drastically alter the outcomes
We are super excited to have special guest Dr Stu McGill on the show all the way from Canada.
Dr McGill is a world renowned scientist, author clinician and educator working heavily in back injury, core function and pain management through assessment, therapy and exercise.
In this conversation we discuss a wide range of topics including his favourite core exercises, why QL is such a crucial muscle for core stiffness, the role of mechanical damage in pain, why burpees aren't great for spine longevity and his own training.
Learn more about Dr McGill and his work at https://www.backfitpro.com
What happens when a vegetarian, a vegan and one of Australia's leading sports dieticians get together to discuss the Game Changers?
Learn more about the pros and cons of a plant based diet, the challenges of nutrition science and why we should all be eating a mostly plant based diet
To learn more about the online VBT course: https://www.coreadvantage.training/Velocity-based-training
With the release of our new online VBT course, Durham and Jacob dive into the strengths, weaknesses, and touch of some of the best practices for utilising VBT with your clients and athletes.
After seeing a brilliant post from the guys at Athletes, we dive into the art and science of balancing urgency with diligence. In training, rehabilitation and life in general
Ben Walker has gone onto put together the start of what is shaping into a brilliant career in S&C. After spending some time at Core Advantage as an intern & coach Ben is now a prac demonstrator and casual academic at Deakin university, Strength and Conditioning Coach with the Western Bulldogs in the AFLW and a coach with the Victorian Institute of sport. In this episode he discusses his career path, what it's like working in the AFLW, his own set backs as an athlete and how he incorporates meditation into his daily routine.
Some links:
Steve Jobs commencement
https://www.youtube.com/watch?v=D1R-jKKp3NA
Origins of AFL
https://en.wikipedia.org/wiki/History_of_Australian_rules_football"
In this one we discuss what Durham has learnt and how he approaches the high performance for the Melbourne Ice womens ice hockey team. A unique sport, unique schedule and plenty to get right in terms of resilience training, energy systems development and overall strength and power training.
To continue on with our meet the coaches series, Josh joins Durham for a chat. In this episode they discuss Josh's favourite parts of the job, on his plant based, vegan diet and his journey to becoming a strength and conditioning coach.
Today's episode features guest S&C coach Chris Radford from the RAD centre in Ballarat. Chris and Durham discuss the growth and development of RAD, the importance of mentors and why a few cheeky bicep curls at the end of the workout never hurts... ;)
Following on from EP.137 in this episode we cover all things energy system interplay, conditioning training for track athletes and different methods for developing your energy systems for the sport or event you compete in.
The video regarding the trickle down effect we refer to can be found here: https://www.youtube.com/watch?v=_UKyFqi4m04"
Time to breakdown the 100m sprint. We train a number of athletes from sports that require sprinting and running, but the 100m sprinter is a unique athlete to work with. From neural flexibility and hamstrings, to strength development and acceleration mechanics, in this episode we breakdown the dos and don't for strength and conditioning with sprinters.
One link for this episode: check out our playlist on YouTube for all our vlogs we have put together on the topic of speed development: https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj
Coach Pat Wilson joins us to talk about the art and skill of coaching, transitioning from athlete to coach and why he thinks a team of coaches would beat a team of athletes in a 4x100m relay
It breaks our hearts to see too many athletes drowning on suboptimal training plans. Too much work, too little rest, not enough variety, too much variety there are many ways to do it wrong, so in this episode we cover the essential components of all great programs. And it's not that hard to optimise your plan, a little planning at the start of the month/year goes a long way.
We cover:
Sleep, rest, strength training, mental skills, visualisation and heaps more.
It goes without saying that at Core Advantage we are passionate believers in a strong core as the foundation for performance, function and durability. So in this episode we dive into all things Core, evolution, the history of core training, the discovery of new muscles (this century!) and the best and worst exercises for developing a strong mid section.
We have a few blogs and videos about all things Core Training check them out here:
https://coreadvantage.com.au/blog/2015/thecore
https://coreadvantage.com.au/blog/2017/are-sit-ups-bad
The functional 5 minute abs: https://youtu.be/x0PWAS9i2m4
In this podcast Durham chats with Tennille Hay, one of the pioneers of strength and conditioning in womens football about her career in strength and conditioning.
We cover:
Her time as the HPM ofCarlton Football club in their inaugural AFLW season
Injury prevention for the female athlete
The challenges of balancing high performance work with motherhood
Her new role at Maribrynong Sports Academy
The compounding power of doing excellent work
Career advice to young women on how to make it in football
And plenty more
After the crushing loss by the Boomers to France for the Bronze medal at last weeks World Cup, Durham and Jacob needed some therapy in the form of a podcast.
In this episode we talk about what neural fatigue is, how to best fight back against it and the benefits of foam rolling, vibration and nutrition to maximise tournament performance.
Links:
Tournament article: https://coreadvantage.com.au/blog/2013/5/28/how-to-maximise-tournament-performance
Review paper on foam rolling: https://www.ncbi.nlm.nih.gov/pubmed/31256353"
Version 1.2.0 of the Core Advantage interval timer app is now available for free on iOS and Android.
In today’s episode Durham and Jacob talk about the new features, how most people get Fartlek training wrong, and the value of tempo training for tendon health.
Some resources:
Download the app here: https://coreadvantage.com.au/get-the-app
The Rio, 2016 paper looking into tempo training for tendons: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4752665/
Landing is more than a conversation about good vs bad, heavy vs light. Join our conversation as we talk about all things landing mechanics, plyometrics, ACLs, childhood development and screening/assessment.
Way back in episode 39 we spoke about three exercises we hate. One of those, skipping, it turns out we were dead wrong about. Check out this episode to learn about the benefits of skipping, how to program it, how it compares to ladder training and why low amplitude plyometrics are such an awesome component of great athletic training.
Anti ankle sprain blog and video: https://coreadvantage.com.au/blog/2016/anklesprainprevention
Three drills for speed: https://www.youtube.com/watch?v=wqB43AuRXRw&t=25s
There are so many strong opinions in this space. Some say everything we do is a corrective and good training should be built around an understanding of interventionist program design. Others say the lack of evidence that targeted training works for pain reduction makes it a sham. Spoiler alert: the answer is in the middle…
Plenty of extra links for this episode:
Tim Minchin: https://www.youtube.com/watch?v=yoEezZD71sc
Stuart Firestein on science: https://www.ted.com/talks/stuart_firestein_the_pursuit_of_ignorance?language=en
Lorimer Moseley: https://www.youtube.com/watch?v=gwd-wLdIHjs&t=318s
Seth Godin on Placebo: https://seths.blog/2018/04/the-placebo-ratchet/
EP.53 - Stretching is good: https://coreadvantage.com.au/blog/2018/podcast-static-stretching
Reverse Shrugs for headaches: https://www.youtube.com/watch?v=YPMDoOTi_Fs
Multifidus: https://www.youtube.com/watch?v=n1vRHznQlRs"
This is the hour that will help change your life. In 60 minutes we cover all the best hacks for maximising your health, losing body fat, increasing your fitness, strength and mental performance, how to sleep better, feel amazing and get the most out of your body and mind.
If you are thinking of starting a running program its worth checking out this video series on YouTube to avoid injury. https://www.youtube.com/watch?v=DC-dgELq5zw&list=PLhF8ht51Z-d6B-a8_H3C7e1nt_a6PNrDu
Be sure to check out episode one before listening to this part two of our conversation with James Russell
James shares stories from his time in the Military, bringing the Melbourne S&C community together and his new role at Iron Edge
In this wide ranging conversation Meg and Jacob cover plenty:
-
Five years living in Montreal
-
The toughest decision of Meg’s college basketball career
-
How her dad plays a massive role in airport safety
-
Sailing a 45’ boat in the open ocean
-
Taking a gap year from basketball
-
Falling 6m and surviving while rock climbing
-
The many hats she wears working at Core Advantage
One hundred and twenty three episodes in and we haven’t done one breaking down vertical leap training from start to finish? Now is the time!
NB: I mean we have done plenty of bits and pieces, which you can find here: but never a full episode.
Some extra resources for this one:
The science of how to jump high video: https://www.youtube.com/watch?v=LM9Raio4T3E
Sports specific fitness, you’re probably doing it wrong: https://coreadvantage.com.au/blog/2015/sports-specific-fitness
More on the depth jump/drop jump translation confusion: https://bretcontreras.com/interview_natalia_verkhoshansky/
Our full playlist of vertical leap articles and videos: https://coreadvantage.com.au/blog/category/Vertical+Jump
We might be a few days late, but we couldn’t help but get involved with this brilliant initiative from our friends over at The Daily Talk Show.
Organised August is about getting yourself sorted, whether it be the small stuff like cleaning out your wallet or something bigger like building a new exercise habit or going all Marie Kondo on your entire house/apartment. A few minutes or days now to optimise your environment, headspace and priorities will provide a huge reward that future-you will be oh so thankful for.
If you need a little help getting organised, Durham recommends the Streaks app. Available on iPhone and Apple Watch.
The daily talk show: https://thedailytalkshow.com
Marie Kondo on Blinkist: https://www.blinkist.com/en/books/the-life-changing-magic-of-tidying-up-en
Streaks on iOS and Apple Watch: https://streaksapp.com
We are so pumped to be back on the air, bring you season two of the Random Thoughts Show, the official Core Advantage Podcast!
After a longer than expected delay we are now back on the air twice a week and with a brand new set up, studio and a sponsor.
Iron Edge training (ironedge.com.au) @ironedge is the Australian industry leading gym equipment and fit out experts. The team at Iron Edge helped us re-design our gym to create a truly state of the art facility built for athletes to work hard and maximise their athletic potential.
Some links from the show:
Ironedge.com.au
The Strength Culture Congress
https://www.melbournestrengthculture.com/seminars/2019-strength-culture-congress
Athletes Authority on Instagram
https://www.instagram.com/athletesauthority/
As always if you want to reach us and engage with the show it’s easiest to do so via instagram, by commenting on the episode snippet or shooting us a DM.
The end of season one. :( Random Thoughts will be taking a short break, while our team puts in the finishing touches work on some exciting projects. Thanks to everyone who has listened, given us feedback and joined in the discussion. We love making Random Thoughts and we love that you give us your time to listen, learn and share our passion for improving athletic performance. Random thoughts will be back better than ever in four to six weeks, along with an exciting announcement!
Olympic Lifting can be challenging to coach, challenge to learn and down right hard to do well.
In this episode Jacob and Durham dig deep into the pros and cons, some of Core Advantage’s favourite break downs and derivatives, and the use cases for when to and when not to use Olympic lifts with athletes of different demographics.
Here is the amazing video of the Korean Olympic Lifters
https://www.youtube.com/watch?v=4qKY6JLm-3s
EP.118 - Training for AFL Football Part 2: Speed, Agility, Strength and Fitness. What it takes to perform in Australian Rules Football
If you missed part one, check it out here:
https://coreadvantage.com.au/blog/2019/podcast-afl-part1-injuries
Resources for this episode:
Our vertical leap article series starts with this one:
https://coreadvantage.com.au/blog/2017/the-science-of-vertical-jumping
For our videos on speed:
https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj
Agility:
https://www.youtube.com/watch?v=vZNbVLL9GI0&list=PLLGwYUBXVGQVquwkQIj4SRhG7fWS14hkA
And Durham’s article about sport specific fitness:
https://coreadvantage.com.au/blog/2015/sports-specific-fitness
EP.117 - Training for AFL Football Part 1: Injury Prevention and Tissue Quality
AFL is such an incredibly demanding sport, athletes are required to be fit, strong, flexible, able to tackle, be tackled, sprint, change direction and have incredible skills and tactical knowledge.
With so many factors to consider in training, Durham and Jacob will spend the next two episodes discussing the training demands for Aussie Rules. In this part 1 they focus in on common injuries, how to prevent them and what to do if you do suffer an injury.
Plenty of extra links for this episode, from head to toe:
Our episode on concussion:
#1 https://coreadvantage.com.au/blog/2017/podcast-concussion
#2 https://coreadvantage.com.au/blog/2018/podcast-concussion-josh-plante
Some tips and tricks for chin ups, and Reverse Shrugs:
https://coreadvantage.com.au/blog/2017/a-quick-chin-up-pull-up-tip
Glute Med for hip stability:
https://coreadvantage.com.au/blog/2016/anti-valgus-training-tips
Glute max for hip strength:
https://www.coreadvantage.com.au/blog/2013/3/25/one-muscle-to-rule-them-all-gluteus-maximus
Hip flexor stretching for pelvic alignment:
https://coreadvantage.com.au/blog/2017/the-worlds-greatest-most-important-best-stretch-ever
Our episode on adductors:
https://coreadvantage.com.au/blog/2018/podcast-groin-strains
Hamstrings: part 1, Part 2 & Part 3:
https://coreadvantage.com.au/blog/2017/podcast-hamstrings-injury
https://coreadvantage.com.au/blog/2018/podcast-hamstring-injuries
https://coreadvantage.com.au/blog/2017/podcast-hamstrings-nordics-rebalitation
Ankle Sprains:
https://coreadvantage.com.au/blog/2016/anklesprainprevention
And to download our warm up 2.0 guidelines head to this link:
https://www.coreadvantage.training/?page_id=1554
An athlete of ours wanted us to explore a discussion he had with a friend recently who said that foam rolling reduces performance.
So Luke, here it is. A discussion around nuance, the importance of context, the big picture and considering everything within a given topic.
Some resources for this one:
Tim Minchin’s commencement speach: https://www.youtube.com/watch?v=yoEezZD71sc
Our episode on foam rolling: https://coreadvantage.com.au/blog/2018/podcast-foam-rolling
Our episode on static stretching: https://coreadvantage.com.au/blog/2018/podcast-static-stretching?rq=stretching
And if you liked this discussion you will also enjoy our deep dive into media and clickbait titles: https://coreadvantage.com.au/blog/2018/podcast-ice-baths-good-or-bad?rq=ice%20baths
Our strength and conditioning internship has always been the heart of our business. Now it is available online for everyone. Learn more here: https://www.coreadvantage.training/?page_id=1426
The first intake starts on February 17th 2019, take advantage of our early bird discount offer before Feb 1st.
EP.114 - Sports Science Helpful or harmful? Sports science is the back bone of what we do as strength and conditioning and athletic performance specialists. But it’s not without it’s flaws, check out the video (or podcast) to learn about the up and down sides of the scientific method. You can find the links and resources on our blog, check out this link for details. https://coreadvantage.com.au/blog/2019/podcast-sports-science
EP.114 - Sports Science Helpful or harmful? Sports science is the back bone of what we do as strength and conditioning and athletic performance specialists. But it’s not without it’s flaws, check out the video (or podcast) to learn about the up and down sides of the scientific method. You can find the links and resources on our blog, check out this link for details. https://coreadvantage.com.au/blog/2019/podcast-sports-science
The adductors are an all too often neglected muscle group in the gym. And yet they can be a serious area for concern for a whole range of sports. In this episode we lift the lid on the importance the the adductors for hip stability, some revolutionary Adductor Magnus anatomy and why every athlete should be adding some Copenhagens to their training week. Resources: AIS study: Athletes who completed 80% or more of their training were 7x more likely to reach their pre-season performance goals https://www.ncbi.nlm.nih.gov/pubmed/26839047 Groin squeeze strength to predict injury (one of many studies in this area) https://www.sciencedirect.com/science/article/pii/S1466853X1630058X For a video of how to do the Magnus Bridge and the Copenhagen check out our blog www.coreadvantage.com.au/groin-strains
Travel is tough. Time zone changes, air-conditioned pressurised cabins, average food, terrible food and way too many delays. So how can you minimise the negatives and get back to peak performance as quickly as possible? Show notes: Definitely worth checking out our episodes on sleep: Start with Sleep part 1 https://www.coreadvantage.com.au/blog/2017/podcast-sleep-for-athletes Then part 2: https://www.coreadvantage.com.au/blog/2018/podcast-sleep-part-2 And nutrition: Start with our episode featuring Dr Dom Condo, the Core Advantage In-House Nutritionist https://www.coreadvantage.com.au/blog/2018/podcast-dr-dom-condo-nutrition Then part 1 and 2 from a little while ago: https://www.coreadvantage.com.au/blog/2017/podcast-21-minutes-ep61-nutrition-fundamentals https://www.coreadvantage.com.au/blog/2017/podcast-wworkout-nutrition
EP.111 - Vertical Jump: How much does heat affect your jump?
With summer just around the corner in Melbourne, Durham and Jacob spend this episode going into the chronic and acute impact hot weather, fatigue and sleep can have on your vertical.
Show notes:
Sleep Podcast 1
https://www.coreadvantage.com.au/blog/2017/podcast-sleep-for-athletes
Sleep Podcast 2
https://www.coreadvantage.com.au/blog/2018/podcast-sleep-part-2
Our instructional video on deep core stabilisation
https://www.youtube.com/watch?v=SeQPAP-VhpY
Following the careers of our former interns is one of the most satisfying parts of working at Core Advantage. Especially when they end up as PhD candidates at an AFL Club! Congrats Pat on a great start to what is gearing up to be a great career in high performance, and thanks for coming back and sharing some great insights from the AFL, the Giants and your own career path to date. Some resources to go with this episode: David Joyce’s book Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions https://twitter.com/DavidGJoyce?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor High-Performance Training for Sports https://www.amazon.com/High-Performance-Training-Sports-Dan-Lewindon/dp/1450444822/ref=sr_1_2?s=books&ie=UTF8&qid=1541671349&sr=1-2&refinements=p_27%3ADavid+Joyce You can also check David Joyce out on Twitter: https://twitter.com/DavidGJoyce Darren Burgess on twitter: https://twitter.com/darrenburgess25 The acute to chronic workload ratio is a topic we have covered before, read about it here: https://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio Another great book that Pat mentions: The Obstacle is the Way by Ryan Holiday https://www.youtube.com/watch?v=IuQ109fHUqQ
Our very own in-house nutritionist Dr Dominique Condo is this episodes special guest, on to talk about all things
Nutrition, including her role as nutritionist to the Geelong Cats in the AFL.
Dom is consulting fortnightly from Core Advantage in Oakleigh South and offers a range of services:
- Skinfold testing
- meal plans
- Game/race day nutrition
- Eating for performance and recovery
- Eating for body composition improvements
Consultations are open to everyone.
Bookings can be made at www.coreadvantage.com.au/nutrition
For our followers who can’t get to Melbourne we are also looking at offering online consultations, let us know if this is something you might be interested in.
Some of the products mentioned in the episode:
Swisse Protein: https://swisse.com/en-au/products/sports-nutrition/protein/100-wpi-chocolate
Shotz Electrolytes Tablets: https://shotznutrition.com.au/collections/electrolyte-tablet
Collagen Powder: https://www.gelatinhealth.com.au/joint-care-premium-beef-collagen/
Pain and the science surrounding its causes and effects is a rapidly growing area of understanding. Today Jacob and Durham aim to give a broad introduction to the current understanding around pain, why we experience it and how to deal with both acute and chronic pain. Some resources: Lorimer Moseley’s pain talk: https://www.youtube.com/watch?v=gwd-wLdIHjs The article on opioids: http://www.sciencemag.org/news/2016/05/why-taking-morphine-oxycodone-can-sometimes-make-pain-worse
EP.107 - Strength Training for Swimmers
A few resources for this episode:
Random Thoughts on Shoulders
https://www.youtube.com/watch?v=rIGQ3Lpt9KY
Anti-desk series about thoracic posture
https://www.youtube.com/watch?v=-cw0X0NAwUw
Core Advantage glute and core activation series
https://www.youtube.com/watch?v=SeQPAP-VhpY
Kneeling hip flexor stretch
https://www.coreadvantage.com.au/blog/2017/the-worlds-greatest-most-important-best-stretch-ever
With the AFL and NRL finals in full swing, there are more stats than ever floating around, and stats surrounding work rate and effort are particularly interesting. But how important is work rate for a football team, or does it just mean you are spending a lot of energy chasing your opponent on defence?
Today Durham and Jacob discuss the pros and cons of a high work rate and how to best train in order to make sure your fitness is ready when pre-season starts.
A few really important resources for this one:
Sports specific fitness
http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness
You can download our free app for iOS and Android from here
http://www.coreadvantage.com.au/get-the-app/
The Core Advantage Repeat Sprints workout
http://www.coreadvantage.com.au/blog/repeatsprints
And importantly make sure you are respecting and paying close attention to your acute to chronic workload ratio.
http://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio
On September 9th, together with Gymaware and Great North Coaching, we will be hosting our first ever Power Summit.
A full day of theory and practical designed specifically for Strength and Conditioning Coaches, Personal Trainers, and Sports Science Students to learn from four of Melbourne’s finest present on how they develop power in their athletes.
Tickets can be bought from www.coreadvantage.com.au/power, but get in quick as they will sell out.
For more on each of our presenters check them out on social media
Chris Ackland: Irontribe
Jamie Smith: Melbourne Strength Culture
Jason Stacy: The Sweet Spot Coaching
Jacob will be talking about the practical implications of velocity based training. For a little sample of what VBT is all about, check out our video on Intent to Move, and our podcast episode on training to failure.
Intent: http://www.coreadvantage.com.au/blog/2016/intent-to-move
Failure: http://www.coreadvantage.com.au/blog/should-you-train-to-failure
You can also catch Jacob talking about his topic on Melbourne Strength Culture’s Podcast Quantum Lifting, while Jamie was a special guest on our show in episode 104.
Quantum Lifting: https://www.listennotes.com/podcasts/strength-cultures/022-dead-birds-and-LSlUwyQ_EJR/
Special guest Jamie Smith: http://www.coreadvantage.com.au/blog/2018/podcast-jamie-smith
For Durham’s talk with ABC radio click here
http://www.abc.net.au/radionational/programs/lifematters/sports-injuries:-is-the-pressure-on-teen-athletes-too-great/10160000
and for tickets to the summit (September 9th 2018) check out this link
www.coreadvantage.com.au/power
For more on Gymaware check them out on Facebook:
https://www.facebook.com/gymaware/
Jamie shares with us his development pathway some of the twists and turns his young career has already taken and talks about his upcoming topic for the power summit 2018. To check out Melbourne Strength Culture head to their website and check them out on YouTube: http://www.melbournestrengthculture.com To hear Jamie and Jacob speak on all things power and performance check out the power summit on September 9th, hosted @ Core Advantage. www.coreadvantage.com.au/power
Rest and recovery is a huge part of being a high performing athlete. The right strategies and tactics that you execute on a consistent basis form the backbone of any recovery plan. In EP.103 Durham and Jacob discuss the reasons why you need recovery and the best methods to be following for accelerating your recovery and maximising your performance.
Heaps of follow up resources with this one:
Start with our Part 1 on rest and recovery EP.71.
http://www.coreadvantage.com.au/blog/2017/podcast-rest-and-recovery?rq=recovery
Compression
http://www.coreadvantage.com.au/blog/2017/podcast-15-minutes-ep64-compression?rq=compression
Ice Baths
http://www.coreadvantage.com.au/blog/2018/podcast-ice-baths-good-or-bad?rq=ice%20baths
Cryotherapy
http://www.coreadvantage.com.au/blog/2017/podcast-cryotherapy-ice
Nutrition part 1 and 2
http://www.coreadvantage.com.au/blog/2017/podcast-21-minutes-ep61-nutrition-fundamentals?rq=nutrition
http://www.coreadvantage.com.au/blog/2017/podcast-wworkout-nutrition?rq=nutrition
Protein:
http://www.coreadvantage.com.au/blog/2015/protein101?rq=nutrition
How to crush tournaments
http://www.coreadvantage.com.au/blog/2013/5/28/how-to-maximise-tournament-performance?rq=tournaments
Stress fractures
https://www.youtube.com/watch?v=N1NXOdbdwaA&t=2s
Supercompensation
https://www.youtube.com/watch?v=Pz4grfgeIig&t=24s
Foam rolling
http://www.coreadvantage.com.au/blog/2018/podcast-foam-rolling?rq=foam%20rolling
Stretching
http://www.coreadvantage.com.au/blog/2018/podcast-static-stretching?rq=stretching
Sleep
https://www.youtube.com/watch?v=5J-sfHTtvvE&t=21s
Sleep round 2
http://www.coreadvantage.com.au/blog/2018/podcast-sleep-part-2?rq=sleep
Durham is away this week getting a root canal, so James and Jacob have picked up where they left off in EP. with part 2 of their discussion of all things supplements This episode the boys cover the pros and cons of Caffeine, the long-term benefit of adding collagen powder to your protein shake, and whether BCAAs are worth the money You should also check out part one of our series on supplements http://www.coreadvantage.com.au/blog/2017/podcast-supplements-part-1
EP.101 - Concussion What You Don't Know Can Hurt You. With Special Guest Josh Plante
Josh is the head of high performance for @Glenhuntly Athletic Club, and Head coach at Great North Coaching.
In this in-depth conversation, Josh shares his incredible path to Australia, his history of concussion playing American Football, his refound love for T&F and heaps more. This is not an episode to be missed!
Check out Josh on Facebook, https://www.facebook.com/joshuajplante/
or Instagram @joshjplante
Or check out Josh's business: Great North Coaching. Throws Coaching
https://www.facebook.com/greatnorthcoaching/
or on Instagram @greatnorthcoaching
More links and show notes can be found on our blog www.coreadvantage.com.au/blog
welcome to the 100th episode of the Random Thoughts Show! With so many topics covered in the last two and a half years, we thought this would be a great chance to look back on what we might change, what still stands and what new research has come to light about all things athletic development, nutrition, rehabilitation and sports science.
If you or someone you know is going through a difficult time, you don’t have to go it alone, reach out to those around you, or give the people at Lifeline a call. They are available 24/7
Lifeline (Australia) 13 11 14
Lifeline (USA) 1800 2738255
Check out these links to find out more:
You can find all our previous podcasts, videos and show notes on our website:
http://www.coreadvantage.com.au/blog?category=Podcast
On iPhone you can subscribe to the show here:
https://itunes.apple.com/au/podcast/the-core-advantage-random-thoughts-show/id1280268563?mt=2
For Android you might first need to download a podcasting app first, we like:
https://play.google.com/store/apps/details?id=com.bambuna.podcastaddict
Then search for "Core Advantage Random Thoughts"
You will find the show notes and resources for this show on the blog for this episode:
http://www.coreadvantage.com.au/blog?category=Podcast
The resources mentioned in this episode:
Nerve floss (this is one of the versions)
https://www.youtube.com/watch?v=ABZyB-Xwa3k
Ice baths
http://www.coreadvantage.com.au/blog/2018/podcast-ice-baths-good-or-bad?rq=ice%20baths
Multifidus
https://www.youtube.com/watch?v=n1vRHznQlRs
3 simple drills for sprinting technique
https://www.youtube.com/watch?v=Rm9rGja9iOY
The Basketball Victoria Podcast Talking Split
http://basketballvictoria.com.au/basketball-victoria-coaching-podcast/
The Biggest Loser is a reality TV show based on a group of overweight and obese clients competing to see who can lose the most weight.
The problem is the most effective and safe version of the Biggest Loser would make for terrible TV, so they spice it up with drama, sweat, tears and insane training methods.
This episode details how we would run the show if we were in charge.
We have plenty of resources on our blog and podcast about all things nutrition and getting ripped:
Nutrition fundamentals part 1, and part 2
https://www.youtube.com/watch?v=C_TrKTNH3Sg
https://www.youtube.com/watch?v=Xk7DSGwOP-E
Jacob’s nutrition episode with his mum
https://www.youtube.com/watch?v=LRLml7gMlpM
Our article about all things protein and how important it is
www.coreadvantage.com.au/blog/2015/protein101
Jacob’s homemade baked beans recipe
http://www.coreadvantage.com.au/blog/homemade-baked-beans
And our episode from last winter about getting ripped for summer
https://www.youtube.com/watch?v=Qypz_VNtC74
With the first combine in the rearview mirror, we spent today's episode taking a look into the stats and results of over 200 athletes to share with you the key factors that separate our best performers (top 10), the next best performers (11-20) and the rest of the population. With some obvious and not so obvious findings.
In this wide-ranging conversation we cover:
- The difference between correlation and causation (and the Nicholas Cage effect)
- How to improve your hand span to help you control the ball
- The impact of strength on both vertical leap and agility
- The difference between relative and absolute strength and which is more important
- The key physical quality to focus on for team sport athletes
- The complementary nature of strength and technique improvements in speed in junior athletes.
Some extra resources:
Nicholas Cage article
http://bigthink.com/robby-berman/data-connects-nicholas-cage-movies-to-drownings-wait-what
Parts 1-3 of the combine articles
Part 1: http://www.coreadvantage.com.au/blog/2018/the-core-advantage-athletic-combine-part-1-the-tests-and-why-they-matter
Part 2: http://www.coreadvantage.com.au/blog/2018/athletic-testing-profile
Part 3 (this is where you will find a deeper dive into the statistics):http://www.coreadvantage.com.au/blog/2018/the-athletic-combine-part-3-results
3 simple drills for running technique:
https://youtu.be/wqB43AuRXRw
While we definitely are not throws coaches (and aren’t trying to play them on the internet) we have had some incredible success working with throwers and their skill specific coaches in the last 18 months developing elite junior throwers and improving their whole body power.
We go into depth on why our program has been working so well for throwers, some of the most common mistakes when trying to develop strength as a thrower and the importance of core strength and stability for improving your throwing ability.
Some links you might find interesting related to this topic:
The Princess Bride video Durham mentioned. (Is Jacob the only person who has not seen this movie?)
https://www.youtube.com/watch?v=lC6dgtBU6Gs
The quote is at 1:00
Our random thoughts episode about shoulders
http://www.coreadvantage.com.au/blog/2017/podcast-shoulder-health-performance
The Gillette World Sport Series from the 2016 Olympics, a great introduction to throwing for those looking to find out more.
Discus: https://www.youtube.com/watch?v=3GjhBvcgO6w
Shot Put: https://www.youtube.com/watch?v=dZ3E2NzFawI
Jav: https://www.youtube.com/watch?v=3WFqbVGYIXU
EP.96 - The Future for AFLW, ACL Injuries and the effect of professionalism on Junior Athletes With the recent talk and media coverage surround ACL injury rates in Australia and the growing popularity of the AFLW this episode is timely advice to junior athletes across the country. We lay out some historical context and make predictions about how the injury rates are going to change over the next 3-5 years. Resources to go with this one: The original article out of The Age (22 April 2018) https://www.theage.com.au/national/australia-endures-epidemic-of-preventable-acl-injuries-20180421-p4zay6.html The importance of getting your sporting load management right http://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio?rq=acute%20 The history of AFL (as a hybrid game invented for Cricketers) https://en.wikipedia.org/wiki/History_of_Australian_rules_football You can find our warm up 2.0 guide on the home page of our website. This warm-up will work brilliantly as an AFL ACL prevention program in the absence of an official program. www.coreadvantage.com.au
EP.95 - Training around injuries, how to make the most of injuries
With Durham’s recent accident we thought this was the perfect time to talk about training when you are injured. While your normal training routine might be altered there is still plenty you can do in the gym to keep the rest of your body strong, fit and ready for a rapid return
Resources:
Of course the acute to chronic workload ratio is vital when returning from injury: Here is a link to our videos and article on how to manage athlete loading: http://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio
Victor Frankl (a good article explaining his philosophy)
https://www.theatlantic.com/health/archive/2013/01/theres-more-to-life-than-being-happy/266805/
Another great book and great thinker:
The obstacle is the way by Ryan Holiday https://www.youtube.com/watch?v=2rQfr7XAQi0
If this episode rang true with you then you will find a lot of benefit to ep.92: https://www.youtube.com/watch?v=AKaMNrmhcr4&t=188s
Social media has opened incredible doors for companies and individuals to share ideas, thoughts and learn (for free) almost anything in the world. Unfortunately, as the fight for attention heats up this leads to unrealistic representations of training and we see more and more exciting flashy “sand” type training and less of the foundational big rocks. In this episode, we try to balance the equation by giving a voice to the hidden vital parts of great training. Resources: The big rocks concept is a key one not only in training but in everyday life. https://www.youtube.com/watch?v=v5ZvL4as2y0 This video of ours has some great tips for improving thoracic posture: https://www.youtube.com/watch?v=-cw0X0NAwUw&t=7s Our episode on all things training surfaces: http://www.coreadvantage.com.au/blog/2017/podcasts-best-running-surface And some other social media favourites that are really just decorations on your workout: Agility ladders: http://www.coreadvantage.com.au/blog/2017/podcast-agility-speed-ladder Box jumps: http://www.coreadvantage.com.au/blog/2017/podcast-box-jumps Nick Winkelman and the 3 P's http://www.proformance.pro/athletic-development/movement-weapon/ Brett Bartholomew: Strength Coach's great plyo video https://www.facebook.com/coachbrettb/videos/350452525360603/
Michelle took some time out of her crazy schedule to visit, say hi and give us some thoughts and experiences from her time working in elite football on both the men’s and women’s sides.
Michelle talks in depth about a whole range of topics:
-
Her career progression from Core Advantage intern to working in the AFL
-
The many hats she wears in both private practice and elite sport
-
The methods she is implementing to prevent ACL injuries in the AFLW and VFL women's (hint: they look a lot like warm up 2.0)
-
Her own ACL injury, how she broke her own training rules and the lessons learnt along the rehab
-
How her Strength and conditioning experience influences and helps her osteopathic treatment and vice versa
-
Insights into how an elite club like Collingwood runs as a football department and the differences and similarities to working at the semi-pro level in the VFL
You can find our videos about warm up 2.0 here: https://www.youtube.com/results?search_query=core+advantage+warm+up
And download the warm up 2.0 PDF for free direct from our website homepage: http://www.coreadvantage.com.au
What doesn’t kill you may not necessarily make you physically stronger, but if you tackle every challenge life and sport throws at you with the right mindset, you can develop some powerful grit and mental toughness that will not only make you a better athlete, but a stronger, more determined human in every facet of life.
If you or someone you know is going through a rough time, you are not alone, reach out and connect with those around you. If you don’t have anyone you feel comfortable speaking with, give the good people at Lifeline a call, or chat online, free and available 24/7: 13 11 14 https://www.lifeline.org.au
For resources:
Seven habits of highly effective people by Stephen R Covey
This website provides a summary and overview of each chapter. https://www.stephencovey.com/7habits/7habits.php
For the visual learners, try this video: https://www.youtube.com/watch?v=ktlTxC4QG8g
Victor Frankl (a good article explaining his philosophy and theories)
https://www.theatlantic.com/health/archive/2013/01/theres-more-to-life-than-being-happy/266805/
The Tim Ferriss episode with Bob Metcalfe
https://tim.blog/2018/02/14/bob-metcalfe/
The obstacle is the way by Ryan Holiday (summary video) https://www.youtube.com/watch?v=2rQfr7XAQi0
www.coreadvantage.com.au
EP.91 - Athletic Performance Testing For so long we have resisted doing testing with our athletes. Turns out we we were wrong and we are now finally gong to be running our first ever in-house athletic combine. For our athletes you will all be doing testing in the gym during your normal classes, For non Core Advantage Athletes you can get your full athletic testing profile of strengths, weaknesses and comparisons to elite and age matched standards at our High Performance Testing Camp in the Term 1 Holidays. To learn more about the camp or to register: http://www.coreadvantage.com.au/testing-camp Resources: Our episode about squat depth: http://www.coreadvantage.com.au/blog/2017/podcast-squat-depth And for more about our testing in general or to book a team session check out our website: http://www.coreadvantage.com.au/testing
EP.90 - Tennis: All Things Fitness, Agility, Hitting Power, Injury Prevention
Tennis is not for the faint hearted. It requires huge reserves of fitness, speed, agility, strength, power and cat-like reflexes. Oh and you need to be able to hit the ball as well. James and Jacob talk about some of the ways we help our tennis athletes develop their overall athleticism and how you can take your game to the next level.
Resources:
Tennis players definitely need to have high levels of aerobic fitness, but that still doesn’t mean pounding the pavement with long slow runs. All the same rules of sport specific fitness apply: http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness
Ankle sprains: www.coreadvantage.com.au/blog/2016/anklesprainprevention
Plyo step/transitions: http://www.coreadvantage.com.au/blog/2017/podcast-the-plyo-step
Cutting: https://www.youtube.com/watch?v=rSLknW6aA7A
Thoracic posture: https://youtu.be/-cw0X0NAwUw
For more information on our training methods or to train at Core Advantage head to www.coreadvantage.com.au
www.coreadvantage.com.au
Training is essential if you want to improve your performance, reduce your risk of injury and generally be a healthier, more highly functioning human.
But how hard should you train? and how often? and how do you measure your training intensity?
Measuring and quantifying training volume and intensity is half art and half science, we are constantly tracking and planning ahead for all our athletes to help them maximise performance come ’sports day’…
Some links:
Dr Darren Burgess is one of the world leaders on all things volume load and athlete monitoring.
This link https://www.researchgate.net/profile/Darren_Burgess2 will take you to all his research, which is quite prolific
And this link, in particular, will take you directly to his paper on the mini-fitness test that can be used to determine athlete physiological readiness. https://www.researchgate.net/publication/301537199_Validity_and_Reliability_of_a_Submaximal_Intermittent_Running_Test_in_Elite_Australian_Football_Players
Here is a link to our videos and article on how to manage athlete loading: http://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio
And another article/video on how fatigue works: http://www.coreadvantage.com.au/blog/2017/causes-of-fatigue
www.coreadvantage.com.au
Welcome to her very first Podcast Senior coach Tennille!!!
Tennille and Durham share their experiences working with elite and junior female athletes while Tennille provides some unique insights into what it’s like being a female coach and athlete.
Resources to go with this one:
First of all a great article and explanation of the Q angle and how it relates to knee injuries in females.
http://www.sportsinjuryclinic.net/sport-injuries/knee-pain/q-angle
And when Durham talks about female athletes giving less effort in the gym due to fear of becoming too bulky (complete bogus if your programming is correct: intent does not increase hypertrophy, but that’s a whole other topic…) they are really missing out on a concept called the intent to move principle: we have spoken about it at length here: http://www.coreadvantage.com.au/blog/2016/intent-to-move?rq=intent
When done right squats are one of the best exercises you can do for athleticism, injury prevention and general well-being. Done wrong, they are dangerous and ineffective. This week we finally decided to tackle this important issue.
Resources:
We have written an article on squats before
www.coreadvantage.com.au/blog/2013/4/29/loading-the-glutes-the-power-of-the-squat
And one on glutes
http://www.coreadvantage.com.au/blog/2013/3/25/one-muscle-to-rule-them-all-gluteus-maximus?rq=glutes
Neutral spine is one of the key reasons we choose not to go too low with the squat
http://www.coreadvantage.com.au/blog/2017/neutral-spine
And here is a link to the squat depth comparison study
https://journals.indexcopernicus.com/search/article?icid=1206075
Random Thoughts is available in Podcast format on both iPhone and Android.
For iPhone, click this link https://itunes.apple.com/au/podcast/the-core-advantage-random-thoughts-show/id1266124295 and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.
For Android, download Stitcher https://play.google.com/store/apps/details?id=com.stitcher.app or Podcast Addict https://play.google.com/store/apps/details?id=com.bambuna.podcastaddict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.
Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!
When it comes to sport specific fitness: Playing your sport comes first Training drills and small sided games come second Repeat sprints and Game Fit type drills come third And 8:12s on the bike come forth Durham and Jacob talk all about the benefits of the spin bike (and other forms of unloaded cardio) when it comes to getting extra conditioning for team and ball sport athletes.
Heaps of resources and extra content to go with this one:
Supercompensation: https://www.youtube.com/watch?v=Pz4grfgeIig
Sports specific fitness: http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness
How to do 8:12s: http://www.coreadvantage.com.au/blog/howtodo812s
Game Fit: http://www.coreadvantage.com.au/blog/2016/game-fit-the-best-workout-to-improve-fitness-during-the-off-season
Repeat Sprints: http://www.coreadvantage.com.au/blog/repeatsprints
The problem with sand running (and treadmills): http://www.coreadvantage.com.au/blog/2017/podcasts-best-running-surface
To tie it all together our YouTube playlist on all things fitness and conditioning: https://www.youtube.com/watch?v=2byssHKp-DA&list=PLLGwYUBXVGQViz9FNM1chMKpC1xPAk6LM
And for those who want to go a little deeper
The original Tabata study: https://www.ncbi.nlm.nih.gov/pubmed/8897392
One of a few 8:12s studies: https://www.researchgate.net/profile/Mehrdad_Heydari3/publication/227712803_The_Effect_of_High-Intensity_Intermittent_Exercise_on_Body_Composition_of_Overweight_Young_Males/links/0deec5281572f75018000000/The-Effect-of-High-Intensity-Intermittent-Exercise-on-Body-Composition-of-Overweight-Young-Males.pdf
EP.85 - Build Mental Toughness with Shared Privation Privation, noun: the loss or absence of a quality or attribute that is normally present. The number one factor in a teams success is its level of connectedness and unity amongst teammates. One brilliant way to increase team unity, connection and feelings of a shared mission is to go through some form or shared struggle or challenge. Whether it's cleaning up a gym after a storm floods your gym or training hard and smashing the bike in the heat working together through struggles is a brilliant way for teams to become more connected and work better as a unit. Some of our favourite penalties/mental toughness drills: Game Fit: http://www.coreadvantage.com.au/blog/2016/game-fit-the-best-workout-to-improve-fitness-during-the-off-season Repeat Sprints: http://www.coreadvantage.com.au/blog/repeatsprints 8-12s on the bike: http://www.coreadvantage.com.au/blog/howtodo812s 5 Minute abs: https://www.youtube.com/watch?v=2VFXWkYQni0 While some of the least beneficial (and potentially harmful) penalties: Long distance running: http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness Sit Ups: http://www.coreadvantage.com.au/blog/2017/are-sit-ups-bad Burpees: https://youtu.be/tnkgEvd7jDU?list=PLLGwYUBXVGQVkJ2j9bXRrWv5qGAlCwGMG www.coreadvantage.com.au
This month at Core Advantage is all about Acceleration. James and Jacob discuss the limitations to good acceleration, why it’s so important, and how to improve your own 0-5m speed.
Heaps of resources for this one:
We have a bunch of videos on all things sprinting and acceleration, the best way to access them is to check out our video playlist: https://www.youtube.com/playlist?list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj
Hip flexors are the biggest handbrake and this stretch is the best way to loosen them off: https://www.youtube.com/watch?v=WSm7nXkPIgI&t=59s
Glute activation and strength is also vital http://www.coreadvantage.com.au/blog/2013/3/25/one-muscle-to-rule-them-all-gluteus-maximus?rq=glute
As is calf, http://www.coreadvantage.com.au/blog/calf-raises?rq=calf
core, https://www.youtube.com/watch?v=x0PWAS9i2m4
and glute med strength and stability http://www.coreadvantage.com.au/blog/2016/anti-valgus-training-tips?rq=glute
A word of warning though, acceleration training is physically challenging and a great way to tear a quad if you aren’t familiar, be sure to start gradually and build up your intensity and volume gradually.
Our warm-up is also a great way to prepare your body for any sprinting workout also: https://www.youtube.com/watch?v=DbZZPHn7NnQ&t=74s
Supplements are a contentious topic, with so much hype, advertising and spin it’s sometimes hard to distil the essential, the good and the bad. James and Jacob uncover three big ones for general health and long-term performance
Resources
Vit-D and performance
https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0093-8
Nutrient deficiencies in the USA (these stats vary depending where you look)
http://www.michaelmooney.net/DoWeAllNeedToTakeSupplements.html
Magnesium ATP link
https://en.wikipedia.org/wiki/Magnesium_in_biology
www.coreadantage.com.au
Protein is constantly one of the hottest topics in all of nutrition, do you need shakes? how much should I have every day and does the anabolic window exist?
Durham and Jacob go into depth on all things protein, from what it even is, where you can get it, the importance of post workout nutrition and whether or not you might need protein shakes.
NB: One thing we didn’t cover is how many total grams you should be having every day. For athletes doing high-intensity training (strength, power, hypertrophy, sprint, or conditioning training) aim for 1g of protein for every KG of body weight as a MINIMUM. Even better is to hit 1.5g/kg every day. Spreading it evenly throughout the day with a decent serve (20-30g) right around your workout.
Some resources:
Our own article about protein is a great starting place for all things protein
http://www.coreadvantage.com.au/blog/2015/protein101
Protein is a key building block not just for muscles but also our neurotransmitters, hormones and enzymes (like mTOR)
Neurotransmitters and hormones #1
https://www.youtube.com/watch?v=hBl5WODNr6M
Neurotransmitters and hormones #2
https://www.youtube.com/watch?v=53_qmY4WxBQ
a good intro to mTOR
https://en.wikipedia.org/wiki/Mechanistic_target_of_rapamycin
BCAAs are a contentious topic, but we believe they can be a big part of the puzzle especially for hard training athletes. The key BCAA is Leucine https://examine.com/supplements/leucine/
There are 20 amino acids, the 9 essential amino acids are:
- Histidine, - inflammatory agent as part of the immune response
- Isoleucine, - One of the three BCAA amino acids
- Leucine, - the muscle growth and mTOR trigger (the most important BCAA)
- Lysine, - Plays a role in calcium absorption, tissue repair, and hormone production
- Methionine, - Helps the generation of new blood vessels. A lack of methionine can lead to greying of hair
- Phenylalanine, - The key precursor tyrosine and then to dopamine, adrenaline and noradrenaline
- Threonine, - Precursor to glycine which in turn is a key component of collagen protein (tendons and ligaments)
- Tryptophan, - the precursor for serotonin (the happiness neurotransmitter) and melatonin (the sleep hormone)
- Valine. - the third BCAA
The other 11 amino acids are broken into non-essential:
alanine,
asparagine,
aspartic acid,
glutamic acid.
And conditional (may need more of these in certain extreme situations):
arginine,
cysteine,
glutamine,
tyrosine,
glycine,
ornithine,
proline,
serine
Durham was totally onto something with the brain protein connection. While the brain is mostly fat (60%) protein is the second most abundant molecule and is a key component of heaps of vital neurotransmitters. https://memory.foundation/2012/02/14/why-your-brain-needs-protein/
Whether you have your shake before, during or after the workout doesn’t seem to matter, what really matters is having that serving of fast digesting protein and carbs in the system when your body needs it most. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/
And finally, what protein powder is best?
Most of the brands are very similar (despite the range of claims they make on the packages). We recommend avoiding the mass gainers as these are high in maltodextrin (a simple carbohydrate).
WPI is the best for post workout (fastest digesting), but soy, pea, and WPC all work fine. Hemp powder is less ideal post workout but might be a good snack or meal on the go, while casein is perfect for pre-bed as it is super slow digesting.
You shouldn’t have to spend any more than $50 a kg for WPI and $40 for WPC (buying 3-4kg at a time will bring the price down heaps)
To get a six pack you should do 100s of crunches every night right? Unfortunately, it isn’t quite that easy. Check out this weeks episode to find out why spot reduction doesn’t exist and why getting a summer body isn't as hard as it might seem.
Resources:
The two nutrition episodes are a great place to start for getting the kitchen part of the equation sorted.
Nutrition fundamentals: https://www.youtube.com/watch?v=C_TrKTNH3Sg&t=43s
Pre, intra, and post workout nutrition: https://www.youtube.com/watch?v=Xk7DSGwOP-E
Just because spot reduction doesn’t exist doesn’t mean you shouldn’t still train your core. Try out our 5-minute abs for a great functional circuit you can do at home.
https://www.youtube.com/watch?v=x0PWAS9i2m4&t=258s
Derek Sivers - Relax for the same result, such a powerful concept: https://sivers.org/relax
EP.80 - Hormones and Neurotransmitters (Part 2)
What does the Adelaide Crows Anthem Staredown have to do with hormones and biochemistry? Durham and Jacob breakdown the science and physiology of how your posture can influence your testosterone.
In part two we touch on Testosterone, Growth Hormone, Oxytocin and including special guest ghrelin. You should check out part 1 first before diving into this edition. episode. https://www.youtube.com/watch?v=hBl5WODNr6M
A must watch is the Amy Cuddy TED talk. https://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are
A brilliantly told story, and instantly actionable advice for immediate results!
Part 1 of our neurotransmitters talk can be found here https://www.youtube.com/watch?v=hBl5WODNr6M
The sauna and heat therapy episode is here https://www.youtube.com/watch?v=kmd6-Yqa_kE
And our conversation about the danger blind young men is here https://www.youtube.com/watch?v=WrlHsZ7BF2E&t=40s
Sometimes called hyperthermic conditioning, exposure to intense heat (think sauna’s and steam rooms) can have massive health and performance benefits. James and Durham get deep into the weeds on this one. NOTE: Consult a doctor before doing anything described in this article, video, or podcast.
The material on this blog is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a healthcare practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein.
The studies James refers to can be found below:
Study 1: https://www.ncbi.nlm.nih.gov/pubmed/16877041
Runners completing a 30min sauna 2x a week after their runs found a 32% increase in the time it took them to run until exhaustion. They also had a 7% increase in plasma volume and a 3.5% increase in red blood cells
Study 2: https://www.sciencedaily.com/releases/2015/02/150223122602.htm
using the sauna for 20 minutes at 80 degrees 2-4 times a week reduces all-cause mortality by 24%
Study 3: https://www.ncbi.nlm.nih.gov/pubmed/4066564
Heat acclimation Increases blood flow to the muscle reducing the need to rely on muscle glycogen by 40-50%
Study 4: https://saunaspace.com/wp-content/uploads/2014/12/Benefits-and-Risks-of-Sauna-Bathing.pdf
2x20min sauna sessions a day at 80 degrees increases Human growth hormone by 2 fold
Our thoughts, feelings, and actions are driven almost entirely by chemical signals. Understanding and getting to know these chemicals so you can maximise happiness and health are essential.
In this episode (part one), we cover Dopamine, Serotonin, Melatonin, and Cortisol
Here is that sugar-dopamine video Jacob mentioned: https://www.youtube.com/watch?v=Xn1cI8FNU6M
Wikipedia may not be perfect but when it comes to getting acquainted with your chemicals and how they affect everything that makes us us it’s hard to beat:
Dopamine: https://en.wikipedia.org/wiki/Dopamine
Serotonin: https://en.wikipedia.org/wiki/Serotonin
Melatonin: https://en.wikipedia.org/wiki/Melatonin
Cortisol: https://en.wikipedia.org/wiki/Cortisol
To maximise your melatonin at night try our night time oats recipe a great quick and easy dinner substitute. http://www.coreadvantage.com.au/blog/2016/breakfast-for-dinner
You can’t be a plumber with a leaky tap, but what is the equivalent standard that strength and conditioning coaches should hold themselves too?
You might find these articles
http://www.coreadvantage.com.au/blog?category=Fitness
and these videos
https://www.youtube.com/watch?v=2byssHKp-DA&list=PLLGwYUBXVGQViz9FNM1chMKpC1xPAk6LM
handy for improving fitness in the most efficient way.
These videos will also help improve your sprinting skill https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj
And this link will take you to our strength video playlist https://www.youtube.com/watch?v=d_fIZgeSsE8&list=PLLGwYUBXVGQUz72MYK-etzmyoLZ3-JpTC
We had a great follow up question from episode 74 highlighting that we didn't fully explain the elevator pitch for the Core Advantage game plan.
Well, here it is!
you can check out ep.74 here: https://www.youtube.com/watch?v=4itTi44dDXE
Podcast 26 Minutes - With the Mayweather-McGregor fight just past we talk about the missing ingredients for fighters to develop explosive punching power. Hint: It doesn’t involve cable punches…
Podcast 25 Minutes - It's Pre-season time for the Melbourne Boomers in the WNBL but most junior athletes August to February means tryouts. Find out the best tips and tricks for staying ready.
Podcast 26 Minutes - We reveal the master plan for Core Advantage as a business and explain the importance of the internship to that mission
Podcast 25 Minutes - The shoulder is an interesting joint that because of its extreme range of motion can create some headaches if things go wrong.
Podcast 17 Minutes - Hamstrings are back, and this time we go through what we have learnt, got right, and got wrong with hamstring and Nordic training.
21 Minutes - Sleep and rest are essential for success Australians are internationally perceived to be laid back and relaxed, and yet our athletes are some of the hardest working in the world. In this episode, we delve into the importance of both active and passive recovery, the value of sleep, and why more isn’t always more
11 Minutes - Why a step backwards is actually natural, reflexive and faster. The Plyo (sometimes it’s called a false step) step is a reflexive and natural part of explosive human movement that takes advantage of our bodies natural inbuilt spring; The Calf-Achilles Complex.
21 Minutes - Powerlifting, kettlebells, TRX, bodyweight, yoga… what’s best for what goal? In this episode we tackle the idea that you don’t have to pick one training discipline for all your training.
28 Minutes - What is the best surface to run on? Running is a great way to train and exercise but the surface you do it on is important and not all surfaces are created equally.
21 Minutes - Why your hamstring injury is actually a glute problem. Often in the human body an injury to a certain joint, muscle or area isn't actually the fault of that area itself but doing some root cause analysis reveals a weakness or imbalance somewhere else in the body.
20 Minutes - Training to failure is not a recipe for success. It feels great to strength train until you cannot lift anything else. It really feels like you will improve, but actually it just makes it harder to get stronger, and there is a lot of research to prove it.
25 Minutes - Fitness myths and quotes that seem legit but are actually ridiculous. In this episode, Durham and Jacob talk about some of the motivational fitness quotes they have come across and deconstructed why they aren’t always as accurate as they seem.
15 Minutes - This week we unwrap the pressing issue of compression. All about how it works, the science, the myths, and the applications.
20 Minutes - All about soccer; injuries, problems and easy wins. In this episode we centre the conversation around soccer, it's differences and similarities to AFL, the most common injuries and problems we see in our athletes, the benefits strength training and a proper warm up can have for durability, speed, power and performance for the soccer (football) athlete.
Podcast (27 Minutes) - Pre-, Intra-, Post-, Training, Workout, Game, Race day nutrition strategies Nutrition around training and competition is a contentious topic that can be confusing and often overwhelming. In today’s episode, we cover:
Podcast 21 Minutes - Nutrition can be a complex and intricate topic, in this episode we try our best to distil the foundational elements of a good eating plan We planned on talking all things post and pre-game nutrition but we got a little sidetracked setting the stage about nutrition basics. So instead here are some very random thoughts on all things nutrition. We cover a heap in this video from general mistakes and self-sabotage through to the importance of winning breakfast and how much protein do you really need?
Podcast (14 Minutes) - Balance training is so often overdone or overlooked. we deconstruct the physiology the benefits, potential downsides and how to program it properly.
Podcast (12 Minutes) - Limping can have a whole range of flow on effects up the body, in this episode Durham and Jacob work their way up the body through the most common problems they see.
Podcast (17 Minutes) - Track athletes might roll their eyes at this one but for those athletes confined to a court or field competing at your school or Zone Aths carnival can be a recipe for injury and setbacks…
Podcast (16 Minutes) - This week we talk all things Netball, from common injuries and how to prevent them, getting fit for netball and how strength can help take you game to the next level
Podcast (14 minutes) - Deadlifting is very much a sacred exercise in the gym. Does it really deserve such a high rank? We explain why we prefer the Corelift (Trap bar deadlift) due to it’s increased safety, better athletic transfer, increased glute activation, and higher power output due to a better ability to harness the intent to move concept
Podcast (13 minutes) - As Strength Coaches, we love complexity, but more is not always better for our athletes For our junior athletes in development academies/elite pathways, this complexity can lead to making the training process more difficult than it needs. As coaches, we need to empathise with the athletes and remember the end goal of any program: to increase an athlete's physical capability. For the majority of junior athletes, this can be done with only a few basic workouts and doesn't need a complex booklet of fartlek, long and short interval, 100s of agility drills and a complex strength schedule.
Podcast (10 minutes) - In this week’s episode, we cover the myth of whether weights stunt growth and the short answer is no! It’s a huge concern from a lot of our parents and a question we get asked a lot. Resistance training is actually significantly less impactful on joints and growth plates than the typical impacts seen in running and jumping based sports. And in fact intelligent, progressive resistance training will improve a young athlete's movement skill and muscular strength which will help create an active deload for growth plates helping to absorb the kinetic energy associated with high impact team and ball sports.
Podcast Stretching is a contentious topic, but much like last weeks episode on ice baths (https://www.youtube.com/watch?v=7IjJtb9HqXY), the science can be a minefield of unrealistic studies and sensationalised media headlines.
The key to stretching before sport is in the details:
- Dosage (25-30sec) of gently holding the position
- The correct stretches (we love the crouching three for any running athletes, linked below)
- And to follow the stretches up with a proper activation and dynamic warm-up series.
We also cover:
- Where the science on stretching has gone wrong and how it under appreciates the nuance of stretching pre-exercise.
- How thinking and the scientific method are both valuable but need to be understood fully to apply
- How a short dose of the right stretches can have an incredible restorative effect on alignment, performance and long-term injury reduction and recovery
- We discuss thinking and the scientific method in general and how challenging traditional or preconceived theories can be challenging
Some resources and extra reading/watching:
New Yorker Article on the topic of thinking: http://www.newyorker.com/magazine/2017/02/27/why-facts-dont-change-our-minds
Veritasium video on the flaws in the scientific method: https://www.youtube.com/watch?v=42QuXLucH3Q
A web page/article summarising the video: https://wakelet.com/wake/35a80e1c-0033-4db1-a5c1-28337f57d75b
Some articles on the same topic:
http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0020124
https://fivethirtyeight.com/features/science-isnt-broken/#part1
The AIS stretching study (it was actually 2008):
Negative effect of static stretching restored when combined with a sport specific warm-up component http://s3.amazonaws.com/academia.edu.documents/40275084/Negative_effect_of_static_stretching_res20151122-9050-vuil4j.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1489645276&Signature=5WSeDFCIJuSoUYmT8NN2FwHweeU%3D&response-content-disposition=inline%3B%20filename%3DNegative_effect_of_static_stretching_res.pdf
Two of our favourite exaggerated stretching protocol studies:
http://anneclairepannier.free.fr/files/etirements/THE%20EFFECT%20OF%20DIFFERENT%20WARM-UP%20STRETCH.pdf
https://www.researchgate.net/profile/Matthew_Portas/publication/6493099_The_effect_of_static_ballistic_and_proprioceptive_neuromuscular_facilitation_stretching_on_vertical_jump_performance/links/0c960515bf28e28029000000.pdf
The Crouching Three (our favourite stretches)
https://www.youtube.com/watch?v=y8-8n_EyhIw&t=6s
Core Advantage’s activation and dynamic warm-up series:
https://www.youtube.com/watch?v=SeQPAP-VhpY&t=33s
https://www.youtube.com/watch?v=5LZU2H-eSxY&t=36s
An old article on the topic of stretching and athletic performance:
http://www.coreadvantage.com.au/blog/2012/9/20/first-post?rq=stretching
The dynamic component of our warm up routine
https://www.youtube.com/watch?v=5LZU2H-eSxY&t=3s
To download our full warm up routine for free (PDF) head over to our website www.coreadvantage.com.au
Recently there was an article doing the rounds suggesting Ice baths are a waste of time, but when we dug a little deeper there was a little more to this story than first meets the ice... The RadioNZ article:
http://www.radionz.co.nz/national/programmes/ninetonoon/audio/201835699/ice-baths-a-'bone-chilling-waste-of-time'
The actual academic paper: http://pilarmartinescudero.es/Ene2017/Effects%20of%20cold%20water%20after%20resitance%20exercise.pdf
New Yorker Article on thinking:
http://www.newyorker.com/magazine/2017/02/27/why-facts-dont-change-our-minds
Veritasium video on the scientific method:
https://www.youtube.com/watch?v=42QuXLucH3Q
Our first Random thoughts on the topic of Cryotherapy:
https://www.youtube.com/watch?v=pS_p04jvQ0Y
PS: Ice baths for general recovery is a completely different topic to ice (RICE) for acute injury rehabilitation, we talk on that topic in the cryotherapy episode. You can also read more on RICE here: http://www.drmirkin.com/fitness/why-ice-delays-recovery.html
PPS: This is Episode 52, which makes it one full year of Random Thoughts, thank you so much for watching, giving feedback and your continued involvement in some brilliant open discussion!
Over the last 12 months, Nordics have become a key criterion and point of progression for most of our athletes. In today’s episode, we go deep on why we love them,
- why they are better than a deadlift and RDL for brute eccentric hamstring strength
- the mistake we made regarding Corelfits
- why the Nordic isn’t quite perfect
- why sport doesn’t serve the hamstring well
- how eccentrics affect the collagen and titan in your muscles
- and how you can start adding them in without being sore for a week
Some resources:
This video from David Opar should provide a great summary of all things hamstrings:
https://www.youtube.com/watch?v=48MAhno35Lg
David Opar and the hamstring injury research group have done a heap of work on the Nordic and its effect on injury risk (this link will take you to a heap of their academic papers which you can read for free)
https://scholar.google.com.au/scholar?q=david+opar+hamstring&hl=en&as_sdt=0&as_vis=1&oi=scholart&sa=X&ved=0ahUKEwjXoPXP6rjSAhXDEpQKHefTBAkQgQMIFzAA
Also the Nordbord website:
https://valdperformance.com/
Fascicle length:
http://www.jsams.org/article/S1440-2440(12)00580-4/abstract
More on Titin (not Titan):
http://jeb.biologists.org/content/217/16/2825.long
And collagen content of muscles:
http://jap.physiology.org/content/97/1/197.long (a small study but Jacob seems to be onto something)
We are often referred to as “The Roller Guys”, but we do so much more than just rolling. In this episode, we explain why it is we do love the rolling and why there is a pretty good chance it is so super helpful for improving performance, reducing injury risk, accelerating recovery and helping you generally feel and move better. To check out our rolling routine (the easiest 5 minutes of your day to being a better athlete):
https://www.youtube.com/watch?v=Fh16uJpn9Kg&t=33s
For our article on foam rolling:
http://www.coreadvantage.com.au/blog/2013/2/22/the-magic-of-foam-rolling
For more on Trigger points:
https://www.youtube.com/watch?v=-7qvgeyhqhM&t=1s
And to see what other cool stuff we get up to in the gym check out Jacob’s Vlog:
https://www.youtube.com/playlist?list=PLLGwYUBXVGQXHw4Ngen_8TwoHsY1glw3L
www.coreadvantage.com.au
We did two videos on this topic around this time last year and it provoked some debate, this time we thought a longer explanation of why the law of diminishing returns is so important and why we believe that you can, in fact, be strong enough.
“As strong as you can get in the amount of training time you have allotted to strength that doesn’t interfere with the main modality of training” - Raph Brandon
The two videos from last year:
Part 1: https://www.youtube.com/watch?v=YV_Q6E9rH1I
Part 2: https://www.youtube.com/watch?v=eKIQQReZdaI
www.coreadvantage.com.au
In this week's episode, we have a special guest!
Jacob and his mum discuss:
- Why fat doesn't make you fat (and the dodgy science it is built upon)
- How the food pyramid came to exist
- Is brown bread better than white?
- Why juice is bad for breakfast
WARNING: This is not dietary advice, and is meant entirely for entertainment purposes only (and maybe to provoke thought about nutrition in general!)
We often get asked have you heard of the such and such program, or I’m about to start this 12-week shock program what have you heard about it?
Unfortunately, the internet isn’t always truthful and not all that shines is gold…
Some further resources:
The Foot speed random thoughts (by far our best): https://www.youtube.com/watch?v=vZNbVLL9GI0
The stretching/vertical leap article: http://www.coreadvantage.com.au/blog/2012/9/20/first-post
Saturation vs deficiency blog: http://www.coreadvantage.com.au/blog/2016/buckets?rq=saturation
The inventor of plyometrics was Yuri Verkhoshansky https://en.wikipedia.org/wiki/Plyometrics#History
The EXOS Plyometric: https://www.youtube.com/watch?v=dvn5AuhY1JM (Couldn’t find the EXOS version, but these are also really nice well-executed plyometrics)
Sleep is such a big deal that it deserves a second discussion, Part 1 is worth checking out first...
https://www.youtube.com/watch?v=5J-sfHTtvvE&t=21s
In this week's episode, we talk about why sleep is so important for your mental and physical output.
For our vlog on sleep: https://www.youtube.com/watch?v=Hy6ib0XvfQw&t=10s
Our blog: http://www.coreadvantage.com.au/blog/2016/sleep-deprivation-athlete
Oats for dinner: http://www.coreadvantage.com.au/blog/2016/breakfast-for-dinner
Dr. Timothy Sharp: https://www.amazon.com/Good-Sleep-Guide-Steps-Better/dp/1583940758
School kicks off soon and that means everyone is going to start sitting more this next week than they have the previous two months. To prepare we have some tips and advice so you don’t become a victim of the desk and can glide through term 1 without any back tightness or soreness.
Some resources we mention in this episode:
The anti-desk playlist:
https://www.youtube.com/playlist?list=PLhF8ht51Z-d69zz5wMhUZrmyJm8Rxu_XQ
Multifidus, one of the most important muscles you have:
https://www.youtube.com/watch?v=n1vRHznQlRs&t=27s
TFL, one of the least important muscles you own:
https://www.youtube.com/watch?v=M3wV6TrorlY&t=34s
Muscular creep:
https://www.youtube.com/watch?v=8okULTtxSfk&list=PLhF8ht51Z-d69zz5wMhUZrmyJm8Rxu_XQ&index=3
Sitting vs standing (RT EP.24)
https://www.youtube.com/watch?v=Ls-W6RIphGk
Tim Ferriss standing school:
http://tim.blog/2015/06/16/standing-desks/
Another strategically timed announcement, with the Eltham Dandenong Junior Basketball Tournament and Bendigo Braves Junior Classic Australia Day Tournament's kicking off next week it’s vital that you start your preparation now to have yourself ready to attack the 3 (or 4) biggest basketballing days of the year.
For our video’s on Holiday loading:
https://www.youtube.com/watch?v=ZRBVD0V1hP0&t=24s
https://www.youtube.com/watch?v=nvSuKTIUImM (vlog)
And our articles on Tournament prep:
http://www.coreadvantage.com.au/blog/2013/5/28/how-to-maximise-tournament-performance?rq=tournament
Hydration (and the gator-shake):
http://www.coreadvantage.com.au/blog/2013/1/23/hydration-strategies-for-high-performance?rq=hydration
Protein:
http://www.coreadvantage.com.au/blog/2015/protein101?rq=gator
If you are interested in sessions on learning how to run well and pain-free forever (or just want some more resources) drop us an email or contact our Facebook at info@coreadvantage.com.au
Most runners though don’t pay enough attention to good form and technique. In this episode we break down and discuss the finer details of running technique, for both sprinting and longer distance running
For more on PoseTV (a very popular school of thought on running methodology):
https://www.youtube.com/playlist?list=PL0KokQ6V-L7xFTzXXr3sHy9L9rbtrWdDL
Running injury stats:
http://sma.org.au/resources-advice/sports-fact-sheets/running/
http://www.runresearchjunkie.com/foot-strike-pattern-and-injury-rates/
How to run beautifully:
https://www.youtube.com/watch?v=DC-dgELq5zw
The problem with a heel strike:
https://www.youtube.com/watch?v=gHI6LHir2os&t=9s&index=7&list=PLhF8ht51Z-d6B-a8_H3C7e1nt_a6PNrDu
Shoesday (a series we did on the benefits of barefoot shoes):
https://www.youtube.com/playlist?list=PLhF8ht51Z-d6B-a8_H3C7e1nt_a6PNrDu
Training volume:
https://www.youtube.com/watch?v=nvSuKTIUImM&t=133s
Success happens when genetics (height, muscle fibers, collagen quality etc) meets talent and work ethic... You don't get very far in any sport without at least 2 out of the three. Best to cover your bases and have all three.
Getting started with a fitness program is almost always the hardest part, this video offers some suggestions on how you can best make it a routine and build some real momentum.
Christmas is a hard time of year to stay fit and not let your routine slip. Let us help with some tips and tricks to survive
Some exercises are actually more harmful than they are helpful, while others are simply a waste of time. You only have so many training dollars to spend every week/month/year so being effective and efficient are both essential when training. In today's episode, we unravel some of our least favourite dangerous exercises.
Holidays are a time for a well-earned break from sport, but how much of a break should you take? and how can you best stay fit for when term one kicks off at the end of January?
Heaps of resources and extra content to go with this one:
Acute to Chronic Work-rest ratio: http://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio (inside this article you will also find the AIS paper on load management, a must-read for every coach)
Sports specific fitness: http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness
How to do 8:12s: http://www.coreadvantage.com.au/blog/howtodo812s
Game Fit: http://www.coreadvantage.com.au/blog/2016/game-fit-the-best-workout-to-improve-fitness-during-the-off-season
Repeat Sprints: http://www.coreadvantage.com.au/blog/repeatsprints
The problem with sand running (and treadmills): http://www.coreadvantage.com.au/blog/2017/podcasts-best-running-surface
Concussion is a much bigger deal than most people think, and it's something athletes, coaches and parents should all be across.
The AFL put on a stellar symposium on all things concussion in February 2017 and Jacob was lucky enough to attend. You can check out all the videos from the lectures and Q&A sessions here on the AFL website: http://www.aflcommunityclub.com.au/index.php?id=1989
For concussion management, we strongly recommend parents download the Headcheck app to be able to instantly test athletes suspected of concussion: https://www.headcheckhealth.com
And lastly, the book and movie concussion is an interesting read/watch on the startling new evidence coming from the NFL and the politics which is slowing its mainstream acceptance. (personally, the book is better - Jacob)
http://www.jeannemarielaskas.com/books/concussion/
Today James and Jacob discuss their very different pathways through the internship and offer advice on how to develop and learn in any industry For more information on the internship or to apply head to: http://www.coreadvantage.com.au/interns/
Exercise is more than the physical, the connection between our physical and mental health is strong and constant, keeping them both in balance can be tricky, Durham and Jacob talk today about how to Depression and low mood can affect anyone. If you or anyone you know suffers from depression or low mood, talk to a loved one, or seek help and support, it is always there and is readily available.
If you or someone you know is suffering head to https://www.beyondblue.org.au (for Australia) for help, information and free support
If you found this interesting you might also like some of our other episodes on similar topics:
- Hormones, neurotransmitters and how they control your life (part 1) http://www.coreadvantage.com.au/blog/2017/podcast-hormones-neurotransmitters-chemistry
- Hormones, neurotransmitters and how they control your life (part 2) http://www.coreadvantage.com.au/blog/2017/podcast-hormones-grand-final-special
- The power of habit http://www.coreadvantage.com.au/blog/2017/podcast-habits
- Supplements (part 1) http://www.coreadvantage.com.au/blog/2017/podcast-supplements-part-1
- Concussion https://www.youtube.com/watch?v=H9RuW_Ybzn0&t=49s
Post-Apocalyptic Training
Is a Mad Max style post-apocalyptic world a potential reality? Probably not, but we thought it would be fun to discuss how you should train to be “apocalypse ready”
Habits are one of the most powerful forces in the universe, they literally shape who we are and what we do. In EP.33 Durham and Jacob unpack the tips and tricks they use to keep up the momentum in training, diet and sleep.
www.coreadvantage.com.au
EP.32 - Opposite approaches to a return to running
Durham and Jacob talk about there contrasting strategies as they both try to increase their running training.
Resources:
The best places to go for more info on sprinting or running would be our YouTube playlists dedicated to each topic (there is a little overlap between each).
Sprinting playlist https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj
Running playlist https://www.youtube.com/watch?v=gHI6LHir2os&list=PLLGwYUBXVGQXdef8OLayoDA8YjXwwnC6I
We aren't personal training, we aren't group fitness, it's not boot camps, but we aren't physiotherapists either...
What exactly is Core Advantage, and how can we help you?
Everyone wants to shock the muscles and keep the body guessing but how much variety do you actually need in your training?
Exer-tainment and Enter-training are common problems that we see all too often as people crave more and more variety to break the monotony of their exercise regimes, and yes, we talk about Cross-fit
The Tournament bubble is a real thing, today we talked about how you can adjust and manage the emotional rollercoaster that comes after a big tournament. We also discuss Jacob's hair... which is improving
If you or anyone you know is experiencing depression there is help available. Lifeline offers a free call and chat service. Call 13 11 14 or head to https://www.lifeline.org.au
Sports specificity is a very in-fashion term for strength and conditioning in every sport. But how necessary is it really?
We have written, talked and explained heaps about how important posture is for everything we do in life.
You can find all our videos on the topic here: https://www.youtube.com/playlist?list=PLLGwYUBXVGQVkJ2j9bXRrWv5qGAlCwGMG
Lifting heavy weights does not make you slower, in fact, it makes you faster!
A common myth and concern we hear from our athletes is that if they lift too heavy they will start getting slower.
Done properly strength training should serve to make an athlete faster and more explosively.
The myth most likely comes from athletes who lift in a bodybuilding style (high reps, slow tempo, isolated muscles and movements) who then gain excessive amounts of extra slow twitch muscle mass.
Athletes should instead focus on lifting for neural adaptation. Heavy weights, high intent to move and lower volumes of work.
http://www.coreadvantage.com.au/blog/2016/intent-to-move
For all things speed training head over to our playlist on YouTube: https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj
The "fat burning zone" a myth that needed debunking! While a higher percentage of your energy comes from fat at a lower intensity of work, it's a smaller total.
For more on conditioning for athletes:
The go-to article on sport specific fitness
Our vlog on intervals for fat loss
The magical benefits of HIIT training
Duz-fit, our Crossfit alternative that is safer but just as effective
8:12s on the spin bike
Express Cardio, another super efficient bike workout
Repeat Sprints, Running based conditioning work for athletes
Game-Fit, The closest you will get to match type intensity short of playing the game for basketball, netball, football, rugby, soccer, and tennis.
Podcast 7 Minutes - If we were emperor's of the world but only had one law to pass, which would be more beneficial to humanity: Standing desks or a mandatory 60-minutes of exercise every day?
Podcast 9 Minutes - Off-Seasons are our favourite time of year as strength and conditioning coaches. For athletes, it's the best time to get the jump on your competition by putting in some time in the gym
Podcast 9 Minutes - Long term athletic development and what kids are doing wrong when it comes to maximising their athleticism and potentially damaging their sporting careers.
Podcast 15 Minutes - Jacob and Durham share some of the most influential books on their careers to date. Books are one of the most powerful force multipliers that exist in the world, whether they be textbooks specific to your field, general motivation and self-help or even fiction, books can truly alter your perspective and open new solutions to existing problems.
The books are:
- the 7 Habits of highly effective people, Steven Covey
- Blink by Malcolm Gladwell
- Outliers by Malcolm Gladwell
- Start with Why by Simon Sinek
- A short history of Nearly Everything by Bill Bryson
- 4-Hour Chef by Tim Ferriss (any of Tim’s books are brilliant; 4-hour body, 4-hour week, Tools of Titans)
- Anatomy of Movement by Blandine Calais-Germain
- Science and Practice of strength training Tsatsi and Kramer,
- Advances in Functional Training Michael Boyle (also has a series of videos and multiple other books)
Random Thoughts is available in Podcast format on both iPhone and Android.
For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.
For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.
Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!
15 Minutes - Tips and Tricks on how to get ahead in your coaching career With the intensive just gone, Jacob and Durham share some insights into their experiences as both mentors and mentees. To learn more about our internship click here
Podcast (8 Minutes) - If you could only pick 3 exercises to do, what would you pick? If you could only pick three things (exercises, activities, movements) to do in the gym for the rest of eternity what would make your list? Big credit to Dan John Strength Coach for sharing this concept!
Podcast (11 Minutes) - We recently took lateral slides out of our warm up. check out the episode to find out why they are a bad idea for athletes of most sports
Podcast (11 Minutes) - We are sometimes known as the warm up guys, find out why having the perfect warm up is such a big deal We do more than just warm up stuff, but in this episode, we are going deep on athletic preparation and even owning up to some mistakes we have had to correct from the past!
Podcast (10 Minutes) - Jacob and James discuss the effects poor posture can have on performance and athletic potential.
Podcast (11 Minutes) - What is the ONE THING to be focusing on when coaching sprinting/acceleration mechanics? While track athletes place a heavy emphasis on the skill of running and focus plenty of their training time on the technical components of good sprinting and running mechanics it is athletes on either end of the spectrum (team sport athletes and recreational runners) who are often desperately in need of putting more attention and focus on the biomechanics and technical details of running more efficiently. Not only does better running technique increase acceleration power and top speed, it also reduces injury risk by reducing braking forces and joint stress.
Podcast (13 Minutes) - The concept of barefoot training as a tool to teach and improve running efficiency and reduce the risk of overload injuries is one of our absolute favourites here at Core Advantage.
Podcast (12 Minutes) - in this episode, we talk about the good, the bad, and the ugly. How and when to use them, the key biomechanical flaws and some of the misapplications there are surrounding the box jump.
Podcast (8 Minutes) - Agility is an often misunderstood topic, in this episode we cover the most important principles regarding effective agility training We discuss: - Agility (speed) ladders and their appropriate/inappropriate use - The differences between foot speed training and change of direction - Why the fancy drills we see on the internet may not be as effective as most people think.
Podcast (12 Minutes) - Why do footballers and soccer players suffer hamstrings strains and tears than basketballers?
Podcast (9 Minutes) - Why do basketballers and netballers suffer more ankle sprains than soccer and football? Today we talk all things: * Causes and risk factors * What you can do to prevent them * Why basketball and netball players suffer more than football and soccer players!
Podcast (9 Minutes) - Other than a quarter century find out why 25 is a particularly important birthday (especially for males!)
We have a blog & vlog on sleep as well:
http://www.coreadvantage.com.au/blog/2016/sleep-deprivation-athlete?rq=sleep
Are Isometrics the future for injury rehabilitation and prevention? James and Jacob discuss how we use isometrics for injury rehabilitation and the other application it has in the gym
For further reading,
check out this paper from Ebonie Rio on Isometrics: https://www.ncbi.nlm.nih.gov/pubmed/25979840
And our blog/vlog from season 1: http://www.coreadvantage.com.au/blog/2017/isometrics2
Today we discuss:
- James' marathon experiment
- Strength reserve theory
- How James will be preparing for this year's Melbourne Marathon
www.coreadvantage.com.au
From the R.I.C.E protocols (and are they still relevant) through to cold showers in the morning for mental toughness, a metabolic boost, and improved productivity.
In today’s episode, we talk all things ice!
From the R.I.C.E protocols (and are they still relevant) through to cold showers in the morning for mental toughness, a metabolic boost, and improved productivity.
Some resources:
Gabe Mixkin withdrawing on the RICE protocols: http://www.drmirkin.com/fitness/why-ice-delays-recovery.html
The rational for cold showers:
http://tim.blog/2016/03/16/THE-RANDOM-SHOW-ICE-COLD-EDITION/
http://tim.blog/2015/09/07/the-iceman-wim-hof/
Some resources:
One of the most important things to get right with all chronic stress based injuries is your acute to chronic workload ratio:
Article and video:
http://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio
Random Thoughts (video format):
https://www.youtube.com/watch?v=ZRBVD0V1hP0&list=PLLGwYUBXVGQWMtEs-Q4i-tr1wMH2c2jna&index=17
AIS PDF on loading: http://www.ausport.gov.au/__data/assets/pdf_file/0006/646755/Can_we_think_about_training_loads_differently.pdf
Article and video on shin splints:
http://www.coreadvantage.com.au/blog/2016/a-simple-solution-for-shin-splints?rq=shin%20splints
Article and video on isometrics:
http://www.coreadvantage.com.au/blog/2017/isometrics2?rq=shin%20splints
Today we talk about power and how deloading in the gym could potentially improve athletic power when it comes to vertical leap.
Some resources:
Intent to move article & video: www.coreadvantage.com.au/blog/2016/intent-to-move
Push the ground video:
www.youtube.com/watch?v=Bip9zEdMmkY
Vertical leap videos:
www.youtube.com/watch?v=LM9Raio4T3E&t=22s
www.youtube.com/watch?v=Lxt-xdxBexQ&t=11s
www.youtube.com/watch?v=EaK54qH1s1g
Academic article on hexbar vs straight bar:
journals.lww.com/nsca-jscr/Abstra…exagonal.31.aspx