SportSquire: Recent Episodes
Brad Howell
SportSquire is an educational podcast intended to bridge expert content to the world of training, performance, and rehabilitation. Being the best requires studying and incorporating the best practices of Science and Sport. As a former collegiate athlete, I’ve experienced the demands of competition and different levels of preparedness from a training/performance perspective. As a physical therapist, I’ve enjoyed learning how our anatomy, biomechanics, and mental states influence our outcomes. Learning is a journey and everyone needs mentorship. Click “Subscribe” and become a SportSquire today.
In this episode of SportSquire, Brad is joined by Pastor Kent Chevalier (AKA, PK) who is currently the chaplain of the Pittsburgh Steelers. Kent shares his journey as a pastor over the last 25 years and how he arrived at his current position. Kent and his wife Erica, are responsible for bringing "church" to the entire Steelers organization. Kent is responsible for the men of the organization and Erica for the women of the organization. Kent shares one of the most amazing stories of how they arrived at their joint position. You will want to hear this story!
This conversation is one that is full of encouragement and gives a side of the NFL you don't tend to see everyday. Men and women putting their faith in Jesus and discipling to others. Normal people like you and I trying to find their purpose through Christ. Kent challenges us all to find a small way to make an impact and watch God do his work.
Kent and Erica Chevalier to many's surprise are not employed by the Pittsburg Steelers but Athletes in Action. They took a leap of faith to become 100% missionaries and are responsible for raising funds for all of their financial needs. If you are touched by Kent and Erica's ministry, you can learn more and even donate/partner with them to help extend and support their ministry. You can find the link to their website below:
https://www.teamchevalier.com/partner
Kent also shares how much he has enjoyed the bible study plan Mission 119. 10 minutes of reading and 10 minutes of brief commentary. You can find out more information at https://www.mission119.org/ to help you grow in your faith!
How do you pick which sprinting program is right for you? Mix it up based on your goals.
1.) Beginner Sprinters Workout: 1-min. jog 30-sec. sprint Repeat 6–8 times 2.) Train Fast Sprint Workout 3x 10–12 sec. @ 85% effort (or fast but not all-out) at 8% incline 90-sec. recovery walk or jog 5x 10–12 sec. @ 95% effort (as fast as you can possibly go) at 1% incline 90-sec. recovery walk or jog 3.) Power Sprint Workout 15 x 200m (or ⅛ mile) at a hard effort Do a 200m recovery speed walk or jog in between sets 4.) Hill Sprint Workout Run ⅓ of the of the hill at a fast pace, then jog down at an easy pace Run ⅔ of the hill at a fast pace, then jog down at an easy pace Run all the way up the hill at a fast pace, then jog down at an easy pace Rest for 2 min. 4 x 20 sec. sprints up the hill followed by an easy jog down
In this week’s episode, Brad speaks on the systematic approach to Eat, Train, Fuel, Recover and how this consistent approach has shown to be scientifically advantageous to get more out of your training. Tune in until the end as emphasis is applied to high yield tips that can enhance your recovery!
In this week's SportSquire Wellness Corner, Brad speaks to the large body of research that has been done in the exercise immunology field and the great promise the field has to uncover with future research focal points. He highlights Dr. Richard Simpson PHD's article Titled: Exercise, Immunity, and the COVID-19 Pandemic. Dr. Simpson’s research interests are concerned with the effects of aging, stress and exercise on the immune system. He is an associate professor in the Departments of Nutritional Sciences, Pediatrics and Immunobiology at the University of Arizona.
You can read it in it's entirety here. https://www.acsm.org/blog-detail/acsm-blog/2020/03/30/exercise-immunity-covid-19-pandemic.
It is a good read that lays out in layman's terms the impact that exercise has on our immune function.
Simpson writes in his blog, "Having higher age and sex-adjusted scores for cardiorespiratory fitness and performing regular exercise of moderate- to vigorous-intensity exercise that fall within ACSM (American College of Sports Medicine) guidelines has been shown to improve immune responses to vaccination, lower chronic low-grade inflammation, and improve various immune markers in several disease states including cancer, HIV, cardiovascular disease, diabetes, cognitive impairment and obesity. The ongoing COVID-19 pandemic has raised a lot of questions regarding how exercise can protect us from infection by boosting immunity.”
In this week’s SportSquire Wellness Corner, Brad speaks to the studies that have been done on individuals in relation to achieving 10,000 steps/day and what the results say on the health benefits. He also speaks to practical theory YOU can use to proactively move more on purpose!
n this week's episode of SportSquire, Brad speaks about his recent trip to Breckenridge Colorado with his wife Carly, where they hiked Hoosier Pass and went on a bit further on the trail to summit up to North Star Mountain. He encourages those listening to utilize hiking as an opportunity to "get away and re-focus".
A few things he talks about in today's episode that he did not expect to learn when reflecting on his most recent hiking experience:
1.) Hiking Takes Preparation: You have to pay attention to the forecast. Figuring out what time of day to head out and ensuring you have adequate water, proper clothing/shoewear, and that you know where the heck you are going are all part of the pre-planning process. This is no different than anything else in life. They better prepared you are for anything the more likely you are going to do well at something and see it to completion.
2.) Sometimes You Have to Take Breaks: When you are gaining elevation there were several times Brad speaks about him and his wife pausing to regain their composure and then they would push back up the mountain. In life, we sometimes run ourselves so hard that we think we can't go forward when all we really need is just a breather and a short break.
3.) Balance Between Looking Where Your Feet are And Looking Ahead: It's easy on a moderate to difficult trail to step on a rock, limb or put your foot in a hole and roll your ankle or misstep. You have to look down at times to ensure you are avoiding danger in the present moment. However, you have to look up to make sure you are going in the right direction. The same goes for your personal journey. You cannot lose sight of where your feet are currently but every now and then you need to look up and make sure you are heading in the right direction!
4.) Sometimes You Just Have to Stop And Appreciate the View: Sprinting up the mountain would not have been that enjoyable. Taking our time with rest breaks to take in the views was absolutely an out of body experience. Sometimes in life, we have to do the same thing. This was a huge analogous moment for Brad to remember that you HAVE TO ENJOY THE MOMENT AND THE JOURNEY. Brad says "stopping and appreciating the view was a spiritual talk with me and the Good Lord. It is a reminder for me personally and encouragement for you out there to stop and find God in the small parts of your day. He is at work in big ways that you sometimes don't take the time to see! "
5.) There Is More Than One Way to Get Up A Mountain: On some trails, some individuals see an opportunity to hike a different path that ultimately gets them to the same spot. I've learned, it doesn't matter what path you choose, just be all in to going the direction you choose and don't look back.
6.) The Top Or End Happens Quick: Getting up to the Summit of the North Star Mountain at 13,400 feet elevation was so rewarding. I spent 5 minutes at the top appreciating the view and the accomplishment of the hike. It made me realize that there is so much more to appreciating a result. You have to learn to enjoy the grind and process because that is where you are spending the majority of your time.
7.) Who You Hike With Matters: If you are going to go on a long journey and trip you better enjoy the other person's company! Brad speaks about how great of a bonding experience it was for him and his wife to accomplish this hike together. "Sharing an experience and a challenge and seeing it through is one of the most forging things one can do to improve a relationship".
8.) Don't MIss An Opportunity to Celebrate
Go to AllTrails app to find some trails in your neck of the woods and start enjoying the positive benefits of exercising outdoors! You won't regret it!
In this week's SportSquire Wellness Corner, Brad speaks to the importance of finding spinal neutrality while sleeping and explains the negative impacts that asymmetrical sleeping can have on your spine and extremities in regards to anatomical structures being compressed for longer periods of time. He speaks about stomach sleeping, back sleeping, and side sleeping and some easy implementations you can make to help create a more neutral spine environment.
TakeAway: Pay attention to where you are waking up with stiffness or pain and reverse engineer what you can do to influence this spinal neutral philosophy to help reduce stress and pain upon waking. If you make these changes and you still are having pain you may want to look at your mattress as the culprit for poor positioning as the National Sleep Foundation recommends replacement of your mattress every 6-8 years.
In this week's episode of SportSquire, the emphasis is on educating YOU on Posture and the anatomy/biomechanics that make up this living, breathing Posture. What is Posture? The SportSquire definition of posture is simply finding an optimal position in which there is the least amount of stress put on the spine and the extremities through sequenced activation.
SportSquire Keys To Good Posture: 1.) Awareness 2.) Available Range of Motion 3.) Adequate Muscle Activation within ROM 4.) Endurance of Holding Sustained Positions 5.) Combatting Disruption of Length/Tissue issue that stem from poor posture or prolonged positioning such as sitting, driving, sleeping, repetitive movements.
Negative Effects of Poor Posture: 1.) Orthopedic Issues such as headaches, neck pain, shoulder and back pain 2.) Inefficient Breathing that can lead to several other health issues as a domino. 3.) Decreased Mood
SportSquire Posture Takeaways: 1.) Train Out of Your Normal Positions 2.) Implement Opportunities For 10 minute consecutive walks throughout the day. 3.) Perform Regular Flexibility Checks 4.) Train Predictable Anti-Gravity Muscle Groups: Such as Low Traps/Mid Traps/Rhomboids/Deep Neck Flexors/Lateral Hip Rotators/Rotator Cuff through External Rotation of Shoulder, Functional Core Training for 3D stability.
Have questions about which exercises to help you specifically train those predictable anti-gravity muscles? Email Brad at bradhowelldpt@gmail.com and he would love to share some dialogue with YOU!
Go apply this knowledge and improve your posture over time!!
In this week’s SportSquire Wellness Corner, Brad speaks about the power of journaling and the positive benefits that will help you gain accountability and traction toward your goals. Listen in on this quick call to action and implement today!!
In this week’s episode of SportSquire, the topic of common basketball injuries is discussed. Brad speaks to his blended experience with playing collegiate basketball, suffering minor injuries, and blending biomechanical knowledge with training concepts to help reduce injury risk. He speaks on considerations when looking to combat foot/ankle and knee injuries which are the top two areas of reported injuries for basketball players.
Things to consider when training Basketball Athletes:
1.) Available joint range and tendon length 2.) Proprioceptive Training 3.) Hip/Knee/Ankle alignment with ground based movements such as running, lateral movement, cutting/agility movements, jumping/landing mechanics 4.) Dynamic Flexibility Training 5.) Incorporate pre-contest glute/core activation with dynamic movement to prepare the central nervous system and the musculoskeletal system for competition. 6.) 60% of all injuries happen in the second half of competition according to NATA data gathering indicating fatigue plays a role in injury prevalence. If you are an athlete or a trainer training athletes, ensure proper conditioning to not fall into this category. Increased fatigue, increases loss of form and therefore can increase abnormal loading patterns that can lead to injury.
In this week’s SportSquire Wellness Corner, Brad highlights and reads an article (link below) that captures the science-backed benefits of regular exercise.
The 6 Science Backed Ways Exercise is beneficial to your body and mind:
1.) Reduces Inflammation 2.) Reduces the risk of heart attack and stroke 3.) Slows the aging process 4.) Promoted “New Brain Cells” 5.) Helps Treat and Prevent Depression 6.) Reduces risk of dementia
https://www.forbes.com/sites/alicegwalton/2017/05/23/6-ways-exercise-benefits-the-body-and-brain/
Tune into this week’s episode of SportSquire as Brad Howell DPT, OCS and Brad Shupe DPT, CSCS discuss strength and conditioning and rehab of the Athlete including concepts surrounding ground based training, difference in competitive rehabilitation guidance vs normal patient, and dialogue around flexibility training concepts.
Brad speaks about his personal slide with running over the last month and some insights he learned as he “pivoted” and started the momentum up again.
Have you been slacking with your personal wellness? Use today to pivot and gain momentum!
“Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time.”
-Thomas Edison
Courage doesn’t always roar...sometimes it’s the quiet voice at the end of the day whispering ‘I will try again tomorrow’.”
-Mary Ann Radmacher
In this week's episode of SportSquire, we address Strength and Conditioning Focal Points for Building a More Athletic Baseball Swing.
Brad organizes the episode through speaking about:
- General vs Specific Training Principles
- Importance of Athletic Development 3.Understanding the Importance of Translation from Training into Sport 4.) Having an Appreciation for the Breakdown of the Swing (Stance, Load Phase, Timing, Launching Phase, Follow Through) 5.) Movements to Focus On and Training Recommendations Within Each Movement (Squatting, Hinging, Lunging, Isometric Stabilization of Ant/Post spine, Pulling/Pushing, and Rotational Core Work)
Get with a good baseball trainer who has expertise in hitting and learn more about technique so you can better understand how to better program the training for these athletes.
Go BUILD better swings!!
In this week’s SportSquire Wellness Corner,Brad discusses the importance of structuring your execution and references the book the 4 disciplines of execution. The 4 disciplines are:1.) Define your Wildly Important Goals, 2.) Focus on Lead Measures, 3.) Create a Cadence of Accountability, 4.) Keep a Compelling Scoreboard. You can apply these steps to your personal wellness journey as well and Brad talks you through encouragement of how you can make that happen for yourself!
In this week’s episode of SportSquire, Brad talks about the benefits of Sprinting which include:
1.) Maximizing Time and Results 2.) Helps to build muscle and reduce fat 3.) Improves your core strength 4.) Sprinting builds power in an unparalleled manner. 5.) Improve your heart health
How do you pick which sprinting program is right for you? Mix it up based on your goals.
1.) Beginner Sprinters Workout: 1-min. jog 30-sec. sprint Repeat 6–8 times 2.) Train Fast Sprint Workout 3x 10–12 sec. @ 85% effort (or fast but not all-out) at 8% incline 90-sec. recovery walk or jog 5x 10–12 sec. @ 95% effort (as fast as you can possibly go) at 1% incline 90-sec. recovery walk or jog 3.) Power Sprint Workout 15 x 200m (or ⅛ mile) at a hard effort Do a 200m recovery speed walk or jog in between sets 4.) Hill Sprint Workout Run ⅓ of the of the hill at a fast pace, then jog down at an easy pace Run ⅔ of the hill at a fast pace, then jog down at an easy pace Run all the way up the hill at a fast pace, then jog down at an easy pace Rest for 2 min. 4 x 20 sec. sprints up the hill followed by an easy jog down
In this week’s SportSquire Wellness Corner, the emphasis is on making friendships an intentional priority in your life. There are many benefits to positive, healthy friendships and Brad covers some of the researched benefits for individuals who enjoy regular socialization with friends.
Challenge: take inventory and reach out to friends old and new to make an effort to make your friends a genuine priority in your life!
In this week’s episode of SportSquire, we highlight how to Unlock Your Potential By Learning The Science and Benefits of Consistency. Learn briefly about the Theoretical Theory of Consistency.
Topics Uncovered:
1.) Why is consistency so important? 2.) Why is consistency so difficult to execute?
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” -John Maxwell
“Embrace the boredom of consistency.” -Tom Allen Indiana University Head Football Coach
“Consistency is the most overrated of all human virtues... I'm someone who changes his mind all the time.”- Malcolm Gladwell
In this week’s episode of SportSquire, Brad speaks about the SEVERAL benefits of practicing regular diaphragmatic breathing. He also speaks to the negative affects of shallowing breathing. When you breathe from your upper chest (shallow breathing) rather than your lower abdominal (diaphragm) you can develop pain in your back, neck and shoulder muscles, which can cause neck tension, back issues, headaches and migraines. Posture is KEY! Try slouching forward and taking in a deep breath. Now sit or stand up straight and take a deep breath. Notice how much more air you can breathe when your chest is opened up and you are sitting/standing taller? Posture can hinder breathing and shallowing breathing can cause tight upper cervical/chest muscles that can impact your posture. Breathing and posture go hand and hand and if not checked can cause a vicious cycle of dysfunction that can be hard to break. Diaphragm breathing basics Here’s the basic procedure for diaphragmatic breathing:
Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface. Relax your shoulders. Put a hand on your chest and a hand on your stomach. Breathe in through your nose for about two seconds. You should experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still. Purse your lips (as if you’re about to drink through a straw), press gently on your stomach, and exhale slowly for about two seconds. Repeat these steps several times for best results.
Numbered breathing Numbered breathing is a good exercise for gaining control over your breathing patterns. Here’s how you can do it: -Start with inhaling through your nose for 1 second and double the exhale. Repeat the seconds of inhale up to 8 and always try to double your exhale time through pursed lips. Rib-stretch breathing The rib stretch is another helpful deep breathing exercise. Here’s how to do it:
Stand up straight and arch your back. Breathe out until you just can’t anymore. Inhale slowly and gradually, taking in as much air as possible until you can’t breathe in anymore. Hold your breath for about 10 seconds. Breathe out slowly through your mouth. You can do this normally or with pursed lips.
Use these tips to help improve your overall wellness TODAY!
Tune into this week’s SportSquire Wellness Corner as Brad unveils the history of the saying from the title of today’s episode as well as the benefits of eating regular apples if you do not have allergy or food sensitivity to apples. Years of research tell the story of the long term health benefits of eating apples regularly.
In this week's episode of SportSquire, Brad highlights the message from his big brother Steve Howell on his journey dealing with Spasmodic Dysphonia. Steve has learned a lot about this condition through his years of battling through different programs and he offers some suggestions to help organize some resources for all of you out there who may be suffering, or may know someone who is dealing with this diagnosis and new found reality. This week's episode is edited from last week's full length episode to mainly highlight Steve's experience and his words of wisdom for those who may be sharing similar or the same struggles.
Our hope is to create advocacy for this neurological disorder and allow for those impacted to feel they have resources and that there voice is being heard and supported.
After Ruling In and Out all causes for your voice change Steve recommends:
1.) https://www.vocalfreedomprogram.com
Paid program focusing on healing SD by working on the Lymbic part of your brain. Best place to start is his Facebook group where he posts free videos, exercises, and shares insights into the philosophy behind his work to help you heal.
2.) Dystonia Recovery Program - https://dystoniarecoveryprogram.com
Dr. Joaquin Farias has a program dedicated to all dystonias, not just SD. Wholistic approach with nutrition, meditation, dance, and specific vocal and breathing exercises.
3.) The Alexander Technique:
LA:
https://www.pamelablanc.com
https://alexandertechworks.com
NYC: https://www.balanceartscenter.com
4.) Other things I’ve enjoyed / found helpful:
Gaga Dance
Lucid Body: The online warmup - https://vimeo.com/ondemand/lucidbody/ Journaling - morning pages (Julia Cameron), Renaissance Time (Perry Marshall)
Hydration, sleep, self care
In this week’s SportSquire Wellness Corner, Brad emphasizes an easy tip anyone can do and it only takes 5-10 minutes to reduce postural dysfunctions that can lead to injury. Listen to pick up on this quick and easy tip that makes a huge difference throughout your days!
This week's episode of SportSquire is a special one as Brad interviews his older brother Steve Howell. Steve has an incredible story of triumph to speak about as he has learned to navigate his newly found diagnosis of Spasmodic Dysphonia. Spasmodic Dysphonia is a voice disorder that causes involuntary spasms of the voice box or larynx. Steve speaks at the end of the episode about his experiences with struggling with losing his voice and gives advice to others who are seeking representation and support with this neurological disorder. The episode does not start there however, it highlights Steve's unique story of being a Division 1 College Quarterback, to selling high end real estate, to transitioning into a full time acting pursuit of acting as a career.
Steve was a standout high school basketball and football player who turned down several division I scholarship basketball offers to pursue his dream of playing Division 1 football as a Quarterback. He began his college career at Montgomery College where he took over the starting spot as a Freshmen and helped turn the program into a top 3 school in the nation and led the Junior College Division in passing yards and touchdown passes his Sophomore year despite missing games at the end of the season after separating his shoulder and fracturing his clavicle. Before the injury he was being recruited by California, Auburn, Kansas State, and several other schools. He ended up going to the University of Massachusetts and celebrated in an Atlantic 10 Championship as a Junior. After his playing career was over he landed a job working in real estate in the Wilmington, North Carolina region. He speaks about how his transition into acting happened while in North Carolina and how he landed the series role of a highly touted Arkansas QB Troy Jameson who gets drafted in the TV Series, One Tree Hill. Steve speaks about his experiences with acting and how he poured everything into learning the craft and improving his skillset, presence, and artistry when on screen. Throughout his career his was featured in One Tree Hill, Criminal Minds, Bold and Beautiful (Still laugh about this one), Coors Light Commercial with Jim Mora (aired during entire NFL Season), and won several awards in his work in the short film arena. He speaks about how he was so close to landing so many lead roles during his time in Los Angeles but knows everything has led him to exactly where he was supposed to be. He met his wife Rohini in L.A. and they both decided to move to New York City to support Rohini's dream of realizing her unreal artistic talents at the New York Academy of Art and for Steve to pursue business interests.
This is a story of Triumph and hopefully and inspiration for those who listen that you should never settle! Steve has pivoted so many times in his life and everything he has done has been with intent focus and an unbelievably hard work ethic. His attitude, faith, and support from family/friends have really helped him through a challenging diagnosis. His words of encouragement to those going through the same or similar challenge as him is inspiring. Great story from a great individual!
In honor of raising awareness for Spasmodic Dysphonia, we will be editing/clipping the specific portion of this interview (and releasing in it's own segment) in which Steve talks specifically about his experiences and what he has learned through the process to help others who are struggling and seeking counsel as they navigate their new reality. His hope is that he can help bring HOPE to those who are struggling as he has been there. In this edited version, we will expand on useful tips that Steve has found helpful that can be pursued by individuals who are diagnosed with this neurological disorder. In the meantime, we pray for Steve, the physicians overseeing care of this diagnosis, and all individuals who are affected by this disorder that there may one day be a cure.
In this week's SportSquire Wellness Corner, Brad highlights the work done by Russian Psychologist Bluma Zeigarnik who discovered sitting in a 1920's diner that waiters/waitresses could remember complex orders and unpaid meals but once the orders were filled and paid the servers were unable to recall detailed information about the orders. This observation led her to study the effect that incomplete tasks can have on recall and therefore create "cognitive stress".
Takeaway:
1.) Create A Plan and Stick To It: Since your brain creates cognitive stress to help you remember you need to complete unfinished tasks, make a plan for how and when you are going to complete the task. Your brain is not great for RAM or Storage so get your tasks out of your head and on to paper or your calendar. I highly recommend a book by David Allen called Getting Stuff Done: The Art of Stress Free Productivity. In the book, he speaks to this concept of unloading your brain on a regular basis and strategies to organize tasks to reduce stress.
Implement this strategy this week and see how much better you feel! This will help clear some mental space and allow you to spend more time on YOU through exercising, spending time with the family, or other activities you enjoy.
Make it a great week!
In this week's episode of SportSquire, Brad speaks about the several benefits of exercising in the morning.
Tune in to get the details of the episode by he summarizes the benefits as:
1.) Increased Chances of Consistency Due to Fewer Distractions 2.) Healthier Food Choices: In 2018, The International Journal of Obesity published a study with 2,680 college students who completed a 15 week exercise program. Each week involved three 30 minute sessions of cardio. The students were not asked to change their eating habits yet those who stuck with the program made healthier food choices like eating less red meat and fried food. 3.) Mental Benefits Include Increases Alertness, Mood, and Focus: Cortisol increases in the morning and drops in the evening. If your circadian rhythm is healthy you may be more primed for exercise in the morning. 4.) Supplements Weight Loss and Appetite Control: In 2015, EBioMedicine published a study including 10 young men who exercised in the morning, afternoon, and evening on separate sessions. The researchers found that 24 hour fat burn was highest when they exercised in the morning before breakfast. Additionally, a 2012 study published in Medicine & Science in Sports & Exercise looked at 35 women who walked on a treadmill for 45 minutes in the morning. Researchers measured the women's brain waves as they viewed photos of flowers (the control) and food. A week later the process was repeated without morning exercise. The researchers found that the brain wave response was stronger to food when they didn't exercise in the morning. This suggests that morning workouts may improve how your brain responds to food cues. 5.) Increases Odds of Overall Activity:The same study listed above from 2012 displayed that the women who did the 45 minutes of treadmill exercise program had an increase in physical activity over the next 24 hours. 6.) Blood Glucose Control and Blood Pressure Management: Morning exercise has been linked to improved insulin resistance. A study published in the Vascular Health and Risk Management investigated the effects of exercise on blood pressure. Participants were enrolled in a 30 minute treadmill supervised workout in groups that exercised at 7am, 1pm, and 7pm. The findings show that the group that did the early morning exercises reduced their blood pressure by 10%. The reduction was sustained and in some dipped even further to at least 25% reductio. 7.) Improved Sleep: The National Sleep Foundation reports that people who exercise on a treadmill at 7:00am are more likely to sleep longer and sustain deep sleep cycles thank people who workout later in the day. Charlene Gamaldo MD, at John Hopkins Center For Sleep also states moderate aerobic exercise increases the amount of slow wave sleep you get. 8.) Improved Energy: A study by researchers at the University of Georgia found that regular, low-intensity exercises like a simple jog or even casual stroll can boost energy levels by 20% and decrease fatigue by 65%. 9.) Increase Your Confidence: Can boost self confidence and self-esteem by accomplishing something first thing in the morning. Better self esteem has shown to help improve productivity as well as our social lives too.
This week's episode of SportSquire was inspired by a conversation Brad had with a family member on vacation who had been suffering from forefoot pain for several weeks. Family gatherings increase opportunities for pro bono opportunities to help out your loved ones. :) No but seriously I have educated several patients on this topic of flip flops and it sparked me to add into our SQ Wellness Corner as it is a helpful coaching tip to understand how flip flops change the mechanics of your walking and therefore increase stress on your forefoot and allow for increased gait compensations.
Even though my cousin by marriage did not get forefoot pain from wearing flip flops she did have exacerbated pain by wearing flip flops. Her signs and symptoms and history all lined up and presented like extensor tendonitis. If you suffer from similar forefoot symptoms her are some tips:
1.) Wear tennis shoes instead of walking bear foot. Eliminate flip flops.
2.) Stretch Your Calves: Dropping your calf off a step is one of the best ways to stretch your calf muscles but sometimes individuals with this type of forefoot pain this is too painful so if this is the case for you then use a belt or long beach towel around your forefoot with legs straight out and hold 2x30 seconds.
3.) Improve the strength in your arches: Work on scrunching up towel or pick up objects with toes such as marbles, balloons, etc.
4.) Add ankle circles in clockwise to counter clockwise wise fashion to strength ankles in all 4 planes of direction. 2x20 repetitions
5.) Work on "Quieting Toes" by sitting in chair or standing up and pulling ankles up without leading with toes. This will strengthen your Anterior Tibialis Muscle on the front of the shin bone and will further reinforce a stretch on the calf/achilles complex.
6.) Focus on Heel to Toe Progression with Your Walking: The point of 1st contact in your walking pattern should be your heal hitting the ground with ankle moving upward at a 10 degree angle at minimum. This allows for proper preparation to shift weight through midstance and then get to "Toe Break" or point where the front of your toes bend where you almost feel an arch stretch. Walking with this proper sequence re-emphasizes the necessary ROM to maintain good healthy feet while setting you up for more efficient weight transferring with your walking.
Take better care of your feet by implementing these simple steps and thinking twice about wearing flip flops!!
In this week's episode of SportSquire, Brad speaks about the mental health benefits of regular exercise, the research behind the findings, why you should partake, and how getting outside in nature and practicing "Green Exercise" can help your overall mental health wellness.
Brad reads a blog published by the Mayo Clinic Titled Depression and Anxiety: Exercise Eases Symptoms and can be read in it's entirety at the following link:
https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Takeaways from Episode: 1.) Exercising 30-60 minutes, 3-5 times a week has optimal mental health benefits. Anything less or anything more tend to have waning benefits. 2.) Team sports, cycling, jogging, going to gym/aerobic, walking, household chores in that order have exponential benefits on reducing the mental health burden days per month according to leading researchers. 3.) Get Outside: Overwhelming evidence on the reduction of cortisol when out in nature and the calming effect it has on your fight or flight system which can be highly reactive in anxious or depressive states. Plan activities and exercise outside a couple times a week to reap the benefits of exercise and the calming effect nature has on your system! 4.) Exercise reduces anxiety, depression, and stress in low to moderate cases. If exercise does not improve your situation you should seek medical oversight to see if cognitive behavioral therapy and coaching is right for you or in some instances medication.
Get out there and move! Be encouraged and get motivated to fill your days with better quality by moving better and moving more often!!
In this week's SportSquire Wellness Corner, the focus is on the Science and application behind habit formation. Habits are formed in our brain as a primitive way to automate and save energy with tasks that bring reward. When creating positive habits you can become much more efficient with your time and energy according to leading research. Brad references James Clear, author of Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones and his blog How To Start New Habits That Actually Stick found here https://jamesclear.com/three-steps-habit-change.
The Four Stages of Habit:
1.) Cue
2.) Craving
3.) Response
4.) Reward
How to Create a Good Habit:
1.) Cue--Make it Obvious
2.) Craving--Make it Attractive
3.) Response--Make it Easy
4.) Reward--Make it Satisfying
How to Break a Bad Habit:
1.) Cue--Make it Invisible
2.) Craving--Make it Invisible
3.) Response--Make it Unattractive
4.) Reward--Make it Unsatisfying
Take an audit of your habits both good and bad. How can you apply these simple scientific steps to better your life through positive habit formation?
In this week's episode of SportSquire, Brad speaks about the benefits of high intensity interval training on your health. He highlights benefits as being:
1.) Burns More Calories Compared to Continuous Aerobic Capacity
2.) Benefit From EPOC (Exercise Post-Oxygen Consumption) which is the body's natural ability to return to homeostasis after exercise.
3.) Studies show You are more likely to stick with your routine: The variety of HIIT options are endless which allow for creativity and increased engagement compared to continuous aerobic activity.
4.) HIIT Workouts Boost Your Endurance/VO2 Max/Heart Efficiency: HIIT training increases the flexibility and elasticity of arteries and veins better than continuous aerobic activity secondary to the increased pressure demand on your blood vessels. One study shows, HIIT training is not only safe but also easier to tolerate than more moderate workouts in people with coronary artery disease.
5.) Improve Your Results in Less Time! A Study in the Journal of Physiology compared sedentary men in two different scenarios through a prospective study. One group of sedentary men did 40-60 minutes of cycling at 65% of their heart rate max five times a week. The other group did sprint interval training for less than 12 minutes each time three times a week. Both groups saw similar results including reduced aortic stiffness and increased insulin sensitivity.
In this week's episode of SportSquire, Brad speaks about five focal points to consider when transitioning your exercise program out of Winter and into the Spring months. They include:
1.) Setting Goals, Share Your Goals: Study at Ohio State University found that people tend to be more committed to their goals after they share them with someone who they see as “higher status,” or whose opinions they respect. 2.) Start Small,Schedule Everything: Plan for small gains and allow for momentum to build up before you bust out of the gates. 3.) Implement the F.I.T.T. Principle into Your Exercise Program: Transitioning into more active months you need to consider your Frequency, Intensity, Time (Duration), Type of Exercise. You can manipulate each one of these levers to help minimize your risk as you ramp up your exercise or training program. Brad recommends for individuals looking to get back into exercise to commit first to Frequency as the repetition and consistency really helps to solidify behavioral change for the long haul. Build momentum first by showing up and doing the work and not concerning yourself with intensity or time. 4.) Movement Throughout Your Day: Find little ways to get some exercise during the day. You might do this by having a walking meeting instead of in the conference room; making all calls mobile so that you can take a stroll or do lunges while on the phone; taking the stairs instead of the elevator; walking the dog; or standing or walking around rather than sitting while your child is at a sports practice. 5.) Get Outdoors! Being active outdoors is also good for your mental health, and growing research evidence confirms its benefits. Advantages of “green exercise” – intentionally being physically active in natural environments — include stress relief, clearer thinking, enhanced mood and happiness, less anxiety, more vitality, reduced pain sensations, improved sleep, and less tension and depression (IDEA Fitness Journal, March 2018).
In this week's SportSquire Wellness Corner, Brad speaks to the deleterious affects of sitting on your overall health including an increased risk of cardiovascular disease, diabetes, dementia, and musculoskeletal/postural dysfunction. He gives quick tips on how to combat the sitting routine and how to sit less and move more to improve your overall health. Challenge yourself to find ways to improve your movement activity throughout the day and take inventory on how much you are sitting to make a true change. If you are listening to this podcast, you are an individual striving to be more active and sitting more can combat the gains you are making through all your hard work in training!
In this week's episode of SportSquire, Brad speaks about 5 benefits of Kettlebell Training as well as his "Foundational Five" exercises to help all build functional strength.
5 Benefits of Kettlebell Training: 1.) Build Strength and Power 2.) Take Advantage of Ground Based Movements 3.) CardioRespiratory Improvement 4.) Engagement of Core and Postural Muscles 5.) Targets Deficient Movement Patterns
Foundational Five Kettlebell Movements: 1.) Swings 2.) Goblet Squat 3.) Farmer's Carry 4.) Lunge Walks 5.) Overhead Press
Brad speaks to the progressive and infinite possibilities of advancing into more complex lifts like Turkish Get Up, Snatch, Bulgarian Split Squat once you have built a foundational base through the foundational five exercises. Education in this segment also revolves around the utilization of Kettlebells as a supplement to a current training program or a great opportunity to "deload" after a heavy periodization or even the benefit of an athlete implementing into training as they enter the offseason. Tune into this week's episode as we expand on the benefits and the specific movements of kettlebell training and how they can help YOU become a STRONGER version of yourself!
Tune in for this week’s SportSquire Wellness corner to learn more behind the Why and How of hydration strategies. Brad speaks of the 10 benefits of proper hydration as well as how to know you are drinking enough water and what affects your personal hydration needs. Tune in to learn how to better support your active lifestyle!
Welcome to the launch of the SportSquire Wellness Corner! As we push forward, every Tuesday you have a quick 10 minute (or less) informational episode that will help to call you to action as you improve your knowledge. This week's week's SQ Wellness Corner focuses on the importance of taking your joints through a full range of motion to help with prevention of musculoskeletal joint degradation and overall movement capacity.
When we all move, it tends to be in a limited manner that may include repetitive movements such as walking, sitting to standing transitions, getting in and out of a car, but we don't always give our joints the opportunity to go through and maintain the full range of motion we need to optimize joint health. Brad speaks about the "Overhead Squat Assessment" in reference to assessing dynamic flexibility, core strength, neuromuscular control, and overall balance from the top of the chain to bottom. Highly encourage you to research this assessment if you are unfamiliar and learn how to best learn from your assessment results and how you can implement certain strategies to improve your areas of limitation. If this is something you struggle to learn on your own, finding a knowledgable Physical Therapist with experience in movement restoration can be highly beneficial.
Some quick tips to help improve your overall mobility:
1.) Scan Your Body at EVERY joint from Your Neck to Your Toes: By doing this take notes of the different ranges of motion at the particular joint that "Feels Tight" and focus on mobilizing these areas until they feel less tight. Most likely tightened muscle areas can lead to problematic postural dysfunction injuries if not dealt with properly. For Example: When Scanning Your Neck: Draw your chin to chest (Does it feel tight? If so work on that motion with a 5 second hold and repetition focus to help stretch the soft tissue and take the joint through full range) If you don't feel tight there is no need to focus on that joint at the current time. Move to the next motion or next joint once you have cleared all!
2.) Incorporate Functional Movements: Squatting, lunging, overhead movements, pulling shoulder blades down and in, turning your head side as a few examples.
3.) If you sit for several hours throughout your day (Like many of us do these days) find a way to take breaks ever hour to hour and a half and go for 5-10 minutes of consecutive walking bouts. This will help to mobilize all the joints throughout your kinetic chain that are shortened with prolonged sitting and combat the negative affects of sitting. Sitting is the new smoking!
Tune in each Tuesday as we continue our SportSquire Wellness Corner! Combine your KNOWLEDGE WITH YOUR ACTION!
In this week's episode of SportSquire, Brad goes 1 on 1 with Adam Vandoski. Adam was an exceptional Division 1 Golfer at Purdue University. Adam speaks about his development in Golf starting at the age of 7 through the end of college and how that has impacted his current transition as a successful entrepreneur. Adam goes into detail about his days of training on the golf course and how he treated it like an 8-5 job. He speaks about his decision to not pursue professional golf and what he learned most through his golfing days that has set him up for life after sports.
Adam speaks about becoming a Wine Sommelier and his business, The Vine Society, that incorporates long, slow dinner meetings that focus around great food and wine pairings. He also has a wine club that allows personally selected wines based on price point and preference. You can find out more at vinesocietyindy.com.
Adam also speaks about his faith and how that is at the center of his family's life. He and his wife Karen recently moved there family out to Kansas City for a 3 month missionary training experience at The International House of Prayer. Adam speaks about the experience and how it has changed his perspective.
Overall great conversation from a great guy that represents so many positive modeling traits! Another great story of transferring found skills through sport into business and life.
This week’s quick clip recap comes from episode 32, How to Positively Leverage Competitive Skills with President of the NHL’s New Jersey Devils and Prudential Center, Jake Reynolds. Jake speaks about the 3 C’s of hiring and developing talent as well as the importance of being “palms up” in regards to accepting feedback. Great segment that highlights some great wisdom. Highly encourage you to go back and listen to the full length episode to hear the rest of Jake’s great insights!
Brad goes 1 on 1 with President of the NHL's New Jersey Devils and Prudential Center, Jake Reynolds. Jake speaks about his early love for sports and how his competitive skills were really solidified through his basketball upbringing. He tells a story about sneaking into his Athletic Director's office in High School during lunch break to take the gym key so hey could go to Home Depot and make a copy to keep for himself. He said he spent every night in the summer in gym working on his game. It was that dedication that led him to be Player of The Year in the state of Utah. It is through basketball and playing many other sports through his upbringing that helped him learn about discipline, hard work, sacrifice, and how to compete. These skills are what have fueled Jake into a quick ascension through the Sports and Entertainment industry before the age of forty. Jake has had success with the Indiana Pacers, New York Giants, Monumental Sports (Washington Capitols, Washington Wizards, Washington Mystics), Philadelphia 76ers, and now the New Jersey Devils.
Jake speaks about the 3 C's when hiring and developing talent:
1.) Curious
2.) Coachable
3.) Competitive
Jake mentions something during the segment that stood out. API. ASSUME POSITIVE INTENT. He has fostered and taught this methodology to his teams over the years in regards to taking feedback and being coachable. He speaks about how much a culture can change when individuals within an organization realize that others who give constructive feedback are just trying to help them with their development and growth.
Brad asks Jake about how he manages his stress. Jake highlighted: Spending quality time with his wife and three daughters,Exercise (Peloton, Tonal), playing basketball on game days, and meditation. He credits meditation to a more calmed mind and has been practicing for over a year and has really noticed the mental benefits. "I don't have a lot of stillness in my life so meditation has helped me to slow things down. It has been a game changer."
Great conversation with a very passionate and energetic leader who is taking the Sports and Entertainment industry by storm!!
This week’s recap comes from the 31st episode of SportSquire, 1 on 1 With Indianapolis Crispus Attucks Men’s Basketball Coach Chris Hawkins. Chris speaks about the importance of observing, asking questions, seeking mentorship, and learning all the seats of a role to prepare you for when opportunity knocks to take on a head leadership spot. His advice can be paralleled in business, personal wellness, or any leadership position. Highly encourage you all to go back and listen to Chris’s interview in it’s entirety to learn from his coaching journey and philosophies to help draw encouragement as YOU continue to grow!
In this week's episode of SportSquire, Brad is afforded the opportunity to sit down with former Southport High School teammate and current Head Basketball Coach and Athletic Director at Crispus Attucks in Indianapolis. Chris Hawkins has proven to be the one of the fastest coaches to 100 wins in Indiana High School Basketball history and doing it in just over four years!! His preparation met opportunity in 2017 as he led the Crispus Attucks team to their first State Championship since 1959.
Chris took over the historic Crispus Attucks Program that was made famous in 1955 when they won the Indiana State Championship and became the first All-Black team in the nation to win a state championship. The Attucks Program was dominant during the 1950's winning State titles in 1955, 1956, and 1959. The 1955 and 1956 teams were led by the ever talented Oscar Robertson. When asked about what it means to coach at such a historic program, Chris said, "I'm just looking to add to the legacy of what has already been created here at Crispus Attucks".
Chris speaks about his 8-10 year journey of being an assistant coach and head AAU coach. He describes this time as being a necessity in what would later prepare him for taking over the Attucks program. In referencing an AAU team he coached which had several high level division 1 commits, he states " I learned how to manage egos. I learned how to manage parents and expectations. The experience was invaluable". He gives credit to several local Indy coaches who have and still today serve as mentors to him.
When speaking on the value of his previous experiences that prepared him to be a head coach, Chris states, "You have to sit in seat fifteen to know how to handle seat one. Because when seat one is set on fire and you haven't really been through the fire as far as watching how head coaches handle things like parent meetings, meeting with district principals, and district AD's it can backfire quickly and then you are out of a job. So, No. I wanted to master chair fifteen before I got to chair one".
This is a can't miss episode. Chris is a rising star among young men and an exceptional basketball coach! His wisdom and leadership advice is beyond his years!
This week’s recap comes from Episode 30 of SportSquire and emphasizes John Wooden’s “Team Spirit” block within the Pyramid of Success. Brad adds insight into his view on the importance of having a mentality that prioritizes putting others first.
Tune into this week's episode of SportSquire, as Brad completes Part 2 of John Wooden's Pyramid of Success and How It Can Help You. He speaks about the heart of the pyramid which consists of condition, skill, and team spirit. These 3 characteristics then hold up the next layer of the pyramid which consists of Poise and Confidence. Poise and Confidence then hold up the ultimate characteristic which is Competitive Greatness. Tune in as Brad speaks about each block of these last 6 characteristics and also the 10 mortar behaviors that Wooden strategically placed to hold the pyramid together.
Challenge of the week is to pick up one of John Wooden's Book on leadership and to reference the official site coachwooden.com to see resources for each block of The Pyramid of Success.
Have a great week!
In this week’s episode Brad digs deep into the timeline of the great and late John Wooden. Wooden won 10 National Championships in 12 seasons from 1963-1975. He was hired as the head coach at UCLA in 1948 and wasn’t until 15 years later when he won his first national title. The most fascinating thing is that Wooden finished his “Pyramid of Success” PRIOR to accepting the job at UCLA in 1948. This episode dives into the bottom two layers of the pyramid and their character qualities. He stated, "SUCCESS IS PEACE OF MIND WHICH IS A DIRECT RESULT OF SELF-SATISFACTION IN KNOWING YOU MADE THE EFFORT TO BECOME THE BEST YOU ARE CAPABLE OF BECOMING."
This week’s recap comes from the 28th episode of SportSquire, The Abundant Benefits of Practicing Mindfulness Through Meditation. Learn the difference between Fixed Attention Meditation and Open Monitoring Meditation. Also, learn from research on performance when meditation was added to a regular plan for golfers and adults soccer players! The results speak for themself.
In this week’s episode, Brad speaks to his new journey of exploring mindfulness through meditation and shares what he has learned. He also speaks to the 12 Science Based benefits of regular meditation. https://www.healthline.com/nutrition/12-benefits-of-meditation He takes the audience through a helpful How To resource found at: https://www.mindful.org/mindfulness-how-to-do-it/
This week’s quick clip recap comes from the 23rd episode of SportSquire, Athletic Development: Using Your Assessment to Implement Strategic and Specific Interventions for Your Pitchers. Brad also recommends listening to the two part Pitching series in it’s entirety by listening to the 22nd and 23rd episodes.
Tune into this week’s episode as we compile the 2nd half of the best of SportSquire 2020 episodes!
Tune in to this week’s recap that comes from the 25th segment Building and Coaching A Program Through COVID with Martinsville, Indiana High School Football Coach Brian Dugger. In this sound bite Brian speaks to how he coaches his team to be above the E.L.I.T.E. line and how that stands for effort, love for one another, intention, trustworthiness, and enthusiasm. Great reminder for us all who interact in teams whether on the field, at work, or at home.
Tune into this week’s segment as Brad highlights some of the helpful and most downloaded segments of the first season of SportSquire! Use the compilation to inspire you to get moving!
This week’s quick clip recap comes from the 24th episode of SportSquire, Making Good on Personal Transformation: Goals, Motivation, and Behavioral Change with Psychology Expert Justin Petty. Justin speaks on the 3 pillars of intrinsic goals that include 1.) Purpose 2.) Autonomy/Self Discovery 3.) Mastery
In this week’s episode, I speak with Coach Brian Dugger about his experience with coaching through his 1st year of being a head coach after 14 seasons of coaching high school football as an offensive coordinator. His career started with being a graduate assistant for the Indiana University Football team under the late and great Terry Hoeppner. We talk everything from the challenges COVID posed on the day to day football operations, mentoring and building relationships, building a team through the 10-80-10 philosophy that Coach Urban Meyer teaches, the importance of nutrition for high school athletes, strength and conditioning, and injury reduction. Great insights from a young enthusiastic leader of the youth!!
This week’s recap comes from the 20th episode of SportSquire, “Do What You Can, With What You’ve Got, Where You Are”. Brad shares the excerpt from the 1913 autobiography where this quote was made famous. Brad also speaks to this Thursday’s segment as he interviews the NHL’s New Jersey Devil President Jake Reynolds.
Who is ready to push forward on from 2020? I'm sure there is a lot to reflect on and in many ways, opportunities we all can see more clearer due to the challenges we faced during 2020.
In this New Year's Eve Edition, Brad and Justin talk about how to be successful with setting S.M.A.R.T. goals for 2021 and speak to the science and research on motivation, goals, and behavioral change.
This is a great episode that will unlock some tips and action points that you can implement today to help you more successfully fulfill your goals and make true change for the long term!
Put this on play while you are exercising or driving in your car to get you set for your New Year! This is a value add to all your friends and family who are looking to make good on personal transformation in 2021 and leave 2020 in the dust!!
Happy New Year-
The SportSquire Team
This week’s recap includes a preview of Thursday’s upcoming New Years Eve segment, Making Good on Personal Transformation: Motivation, Goals, and Behavioral Change with Psychology Expert Justin Petty. Brad also recaps the 2020 SportSquire Podcast Episodes and gives thanks to his interview guests. Stay tuned for season 2 and an amped up lineup of content to help you on your SportSquire wellness journey!
Athletic Development: Using Your Assessment to Implement Strategic and Specific Interventions for Your Pitchers
- Create Your Problems List: leverage your assessment
- Periodize Program to Address The Adaptation You Want to See
- Part Task to Improve ROM, Strength, and Synergistic Firing Patterns; Table to Floor Philosophy
- Generalized vs Specificity of Training
- Education Around Arm Care Program
The Key to a good training regimen is mixing Science with Art. When you see dysfunctional movement patterns and limitations that you know you can help mitigate, involve the athlete and find ways to get them engaged with the training prescription to get optimal results. Their buy in will equal greater outcome. There is not one way to achieve an outcome so I won’t try to put you in a box by guiding you with specific exercises or training regimens.
Interventions Guided by Each Part of Pitching Cycle:
Lower Extremity:
Ground Based Needs: Single Leg Stance Stability, Lunge (Late Cocking-Acceleration-Deceleration), Skater Position (Follow Through)
ROM Needs: Improve Available ROM at Ankle (DF), Knee (Length of Hamstrings/Quads) Hip Flexors (Hip Extension Availability) and Lateral Rotators (Avoiding IR)
Interventions:
SLS: Lateral Step Downs, with Dynamic Hip Flexion/Abduction/ER/Extension, Diagonal Plyo Landing in Functional Pattern (Acceleration/Deceleration)
Lunge and Lunge with Rotation: Can work through bridge matrix with both legs and then single leg to target similar closed chain LE synergies between ankle/knee/hip/trunk.
Single Leg Stance; Requires good lateral hip rotator function in order to achieve and needs to act on a stable core with neutral spine.
Table to Floor Philosophy: (Example)-Athlete that is unable to achieve single leg stance because of weak lateral hip rotators needs to be broken down into simple re-activation exercises in sidelying to help first with getting proper sequencing of the lateral hip rotators. Work on shortening the lever arm first and then lengthening. Once patient can raise against gravity you can start to implement ground based progressions to help them improve their isometric lateral hip rotator strength/endurance.
Upper Extremity:
Retraction/Downward Rotation (Early Cocking/Late Cocking Phase): If you find dysfunction in this stage it is imperative you work in prone and against gravity to allow the athlete to feel the
Strengthening ER: (Late Cocking Phase) against gravity and in abduction/scapular retraction/downward rotation to mimic throwing motion. You want to track active ER ROM measurements and for elite pitchers get them to 120-130 degrees. If they are not able to achieve you may be able to intervene by targeting tight IR’s and lengthening
Improving Posterior Capsule Mobility: Crossover stretch has shown to help improve IR/flexion without putting the rotator cuff tendons in a place of impingement. Can also do soft tissue work to RTC, lats, teres twins to help with mobility restrictions that may impact impingement and loss of ER, IR, flexion of shoulder.
Neuromuscular Training of The Arm Tuck: (Follow Through) Creating simulation to get athlete used to tucking arm after deceleration phase to protect medial elbow structures.
This week's quick clip recap comes from the 19th episode of SportSquire, Intro to Athletic Development Principles, and highlights the 8th Principle Injury Reduction Programming. Brad speaks to changing the vernacular from injury prevention to injury reduction programming through using Science and knowledge of biomechanics and the knowledge of the mechanism of action of highly prevalent injuries (specific to sport) to help with training loading patterns that can help to reduce the overall amount of injuries among the masses with respect to specific sport. It has not been proven that injuries can be prevented with absolute confidence but their is plenty of research to link several factors to injury risk that can be better managed. With attention to those risk factors, individuals can reduce their overall injury risk.
In this week's episode, Brad highlights the assessment portion of each phase of the pitching cycle, to help better identify opportunities to catch abnormalities early and also better prepare therapists, strength coaches, pitching coaches, trainers for better implementation strategies.
The Pitching Cycle Includes:
1.) The Wind Up
- The entire motion of throwing takes approximately 2 seconds. The wind up takes ~ 1.5 seconds and prepares all the body parts for the act of throwing the ball.
- In this phase the lower extremity and torso are dominant and the shoulder musculature is minimally active.
- Most power in pitching is generated from the LE and torso so having good alignment and balance is very important for creating a stable base for the pitcher to initiate their throwing motion.
- What do you look for in this phase? Hip, knee, ankle alignment. Adequate hip flexion, shoulder/elbow/head pointing toward the target, and slight knee flexion in stance leg to allow for powerful push off.
2.) Early Cocking Phase
- This phase prepares the shoulder to the throw the ball.
- What do you look for? Scapular loading, shoulder height in level with the ball, start of transfer in LE from back leg to front leg, hips/knees/ankles pointing toward target, initiation of power lunge.
- RETRACT AND DEPRESS IS THE NAME OF THE GAME!!!
- This is the phase that PT’s can help the most. Creating a stable environment for the shoulder complex is most important as the shoulder prepares to achieve a high external rotation degree in the late cocking phase.
3.) Late Cocking Phase
- Phase of maximal external rotation in shoulder. This phase in elite pitchers will show 120-130 degrees.
- The anterior shoulder is eccentrically contracted and put on stretch while the posterior shoulder girdle is active to prepare the arm for forceful contraction when the arm prepares to move forward in the next phase of acceleration.
- What do you look for? Adequate shoulder external rotation, rotation of torso to show chest opening up toward target, good hip/knee/ankle alignment in the forward lunge position, and shoulder/elbow to be over the top of stance leg to allow LE and torso to generate power and take pressure off shoulder girdle complex as pitcher progresses forward.
4.) Acceleration Phase
- Shoulder is moving from eccentric contraction to concentric contraction as the shoulder moves from external rotation to internal rotation.
- GHJ: from 125 deg ER to 60 deg of IR at an angular velocity of 7000 deg/sec (for 90 mph pitch)
- Power generates from closed chain contact with ground and stiff/stable core to launch into acceleration.
- What to look for? Arc of motion from ER to IR, point of release, alignment of ball/elbow/knee in relation to middle of acceleration phase, and pelvis/hips/chest aligning with target.
5.) Deceleration
- This phase starts when ball is released. The posterior musculature of the shoulder eccentrically is working on slowing down the violent forward momentum and helps to control rotational velocity of humeral head.
- In theory, without eccentric firing of posterior shoulder chain the humeral head would continue to “spin off” into internal rotation.
- Focus during this phase? Kinetic chain absorption through pelvis, hips, LE and proper lead into final follow through to take stress off shoulder/elbow.
6.) Follow Through
- This phase intends to focus on “slowing down the body”. If this phase is completed correctly the throwers body is under control and balanced.
- What are you looking for? Max hip extension, balanced SLS on stance leg, “skater position” showing a good absorption of rotational force.
This week’s recap comes from the 15th episode of SportSquire, Fixed vs Growth Mindset. Utilize these strengths of a growth mindset to help you maximize your potential, rid negativity, and take ownership of your life!
Growth Mindset is Freedom
-Talents, abilities and intelligence can be developed through effort and practice
-Engage deeply and process the error with a desire to correct the error
-Embrace challenges -Persevere in the face of failures and setbacks
-Find inspiration in others success
-Accept criticism as a way to learn
-Embrace novelty with a desire to master new skills
-Look for people who challenge them to grow
-Focus on the process and learning without worrying about the outcome
-Leads to collaboration and innovation
As a launch to the Athletic Development Series on SportSquire, Brad digs into the evidence based approach to treating and working with long distance runners. He breaks the episode down into the following areas:
1.) Overview of Running Phases and Biomechanics 2.) Critical Events During Running Cycle 3.) Clinical Assessment 4.) Comprehensive Approach to Treating The Running Athlete 5.) Heel Strike vs MidFoot Strike 6.) Quick Educational Tips for Runners
Phases of Gait Cycle Include:
1.) Stance Phase: Initial Contact, Braking (Absorption), Midstance, Propulsion 2.) Swing Phase: Initial Swing, Mid-Swing, Terminal Swing
Critical Events During Running Cycle:
Stance Phase: - @Initial Contact from Posterior View should show good hip/knee/ankle alignment. Look for scissoring at this stage. -Is there heel strike or midfoot strike? -@midstance from posterior view what is the level of the pelvis? Hip drop?
Swing Phase: - Adequate Hip Extension at pre-swing (sagittal view 5-10degrees) -Adequate Hip Flexion/Knee Flexion (<90 degrees shown to be problematic and limits forward progression) -Adequate DF at mid to late swing (10-20 degrees), look for excessive toe out to indicate tight hips or calves. (These forms of tightness can also lead to scissoring in initial stance phase)
Quick Educational Tips for Runners:
Footwear: Mechanical deformation in shoe (rubber sole) from running episode takes 48 hours to recoil. If runners are going to run on consecutive days, they need to alternate shoes. Cross Training: Swimming, Bike, Strength Training (train out of the repetition of your sport) Hydration/Sports Nutrition Visualization Active Rest for Type A Runners Goal Setting
This episode can help you to better identify the associated biomechanics and efficiencies needed to coach or become a more productive runner!
This week’s quick clip recap comes from the 18th episode of SportSquire, The Role of Sports in Culture and Society with Positive and Sport Psychology Expert Justin Petty. Justin speaks about the importance of creating space for reflection to help with the renewal and rebuild (rebirth) process. He also speaks about the idea of writing your thoughts down and free association practice. Check out the full episode to gather some great action tips and join in on a great conversation!
In this Week's Episode, Brad speaks on the quote found in the Autobiography of Theodore Roosevelt written in 1913 which quotes Squire Bill Widener from Virginia and states "Do what you can, with what you've got, where you are." Brad reads the excerpt from the paragraph that includes this famous quote and highlights Teddy Roosevelt's words on how even back then individuals were striving for "attractive success". He states, "And as for a life deliberately devoted to pleasure as an end,why, the greatest happiness is the happiness that comes as a by-product of striving to do what must be done, even though sorrow is met in the doing. All of us no doubt are in different spots within our personal wellness journeys and lives. This episode is meant to meet you where you are and challenge you to make an introspective reflection on how you can push forward despite your level of obstacles or success with your exercise or training routine. The goal is to lead yourself to a stronger version so you can spend the majority of your living years serving and giving back to others. "It may be true that he travels farthest who travels alone; but the goal thus reached is not worth reaching." Teddy Roosevelt was a wise man and his words can be an encouragement to us all as we seek to rid complaining, eliminate the victim mentality, and focus on what WE CAN do!! Happy Thanksgiving!
In lieu of Thanksgiving Week, this week’s quick clip recap comes from the 3rd episode of SportSquire, Build a Better Brain. There are many positive effects of practicing gratitude. Read this article to show what the Science says about gratitude and it’s effects on different parts of your life. https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude?amp
Brad speaks about 10 principles that need to be considered when addressing your athletic development program:
1.) Build From The Ground Up: Implementing ground based movements such as squats, deadlifts, hang cleans, hang snatch, push jerk, lunges are great ways to simulate sport skills such as running, jumping, or throwing due to the initiation of movement being applied against the ground. The more force an athlete or individual can apply through the ground the faster they can run, jump, and be more effective in their specific sport.
2.) Train Compound Movements Rather Than Individual Muscle Groups: Involving multiple joints and muscle groups in your programming more similarly reflects the synergies that are needed from a neuromuscular standpoint when trying to simulate athletic movements. Focusing on compound movements allow for the utilization of multi-planar exercises that can address the sagittal, frontal, and transverse planes. All three of these planes are in need of being trained as they are found in every athletic movement in all arenas of sport. Avoid machine work and focus on free weights (barbell, dumbbell, kettlebell, medicine ball) to help encourage stabilization and fixation of muscle groups as you are moving through several different degrees of freedom.
3.) Train Fast: Acceleration= the change in velocity/the change in time. There are two types of muscle fiber types: slow twitch and fast twitch muscle fibers. Based upon the demand of the sport, training should focus around increasing the fiber type that is most needed to perform at a high level. For example, a long distance runner will train for more of the slow twitch environment as they are relying more on the aerobic energy system while short burst athletes like sprinters, football players, basketball players, volleyball players will rely more on the fast twitch muscle fiber and ATP-PC system. Fast twitch muscle fibers have shown to innervate more vastly into more muscle fibers and are larger in nature. Due to this, they have almost 4 times the contractile force production of a slow twitch muscle fiber.
4.) Periodization Principle: A good athletic development program involves good planning to address overload, accommodation, adaptation, reversibility, specificity, individuality. The periodization itself will involve a combination of different volumes and intensity at each different phase. In general, most periodizations will include a base phase, a strength phase, and a peak phase. The highest volume and lowest intensity is in the base phase while the lowest volume and highest intensity is in the peak phase.
5.) Specificity of Sport: Athlete's should train and perform lifts that are most correlative to movements they will perform on their field of sport. Along with training similar movements you also need to consider energy systems and muscle fiber type as I addressed in bullet point 3.
6.) Split Training: Implementing split routines throughout the week (Monday/Thursday Lower Extremity or Tuesday Friday Upper Extremity) can help with allowing time for recovery.
7.) Variety Principle: Overload happens when the body responds to training loads that are more than they are used to. The overload causes the muscle to break down and go into a catabolic state. The body then adapt and through recovery strategies, rest, and nutrition to gain more development of strength and endurance.
8.) Injury Reduction Focus: Force reduction training, conditioning, adapting against injury incident rates specific to Sport.
9.) Restore Postural and Mobility Restrictions: Not addressing postural and mobility restrictions can lead to compensatory movement patterns that can increase stress on soft tissue and lead to injury.
10.) Diet and Recovery: Improving through nourishment of carbs, fats, proteins, vitamins/minerals, and water.
In this week’s quick clip recap, the segment comes from the 14th episode of SportSquire, Optimize and Align Your Nutritional Goals Through Meal Planning. This quick segment will give you quick 4 tips to help you implement meal planning and optimize your nutrient density at every meal! 70% of results from training comes from your diet. Preparation and planning can help automate your results!
In this week's episode, Positive and Sport Psychology Expert Justin Petty is back on SportSquire to speak to the role that sports play in culture and in society. He lays out his concepts for "Sports Reform" when it comes to addressing motivations, performance, and inner work that is needed for personal development and transformation. We talk about how that reform comes with a change in approach from the coaching perspective and how there is a gap in psychological education when evaluating coaches who work and influence the youth. He speaks to Sport as being a "rite of passage" for personal development if it is approached from the right stance and allows the individual to learn, reflect, and grow. This rite of passage should better prepare young individuals for navigating future life scenarios.
Justin talks about the need of "creating space" to analyze your intentions and actions to better understand yourself so you can project more positively to your future self. This space can help with periods of renewal and allow individuals to work through seasons of distress or difficulty. He addresses depression and anxiety and how these are not fundamentally pathological conditions and dives deep into both of these alarm scenarios and how individuals can seek help in a non-pharmacological manner to navigate these "seasons of life". He draws parallels and tells stories about how other cultures deal with and interpret the normal feelings or seasons of anxiety and depression that can provide a lot of insight for many of us.
Tune in to this episode as it is jam packed with such valuable lessons that ANYONE can learn from, implement, and share!
This weeks quick clip recap comes from the 13th episode of SportSquire, Expert Insights into Sport Psychology That Can Help (You) with Justin Petty. Justin speaks to the misperceptions that outsiders sometimes have on success and better defines this illusion for everyone. If you haven’t had an opportunity to listen to the full episode/conversation in it’s entirety, I strongly encourage you to do so!
In this week's episode, Brad speaks to the large body of research that has been done in the exercise immunology field and the great promise the field has to uncover with future research focal points. He highlights Dr. Richard Simpson PHD's article Titled: Exercise, Immunity, and the COVID-19 Pandemic. Dr. Simpson’s research interests are concerned with the effects of aging, stress and exercise on the immune system. He is an associate professor in the Departments of Nutritional Sciences, Pediatrics and Immunobiology at the University of Arizona.
You can read it in it's entirety here. https://www.acsm.org/blog-detail/acsm-blog/2020/03/30/exercise-immunity-covid-19-pandemic.
It is a good read that lays out in layman's terms the impact that exercise has on our immune function.
Simpson writes in his blog, "Having higher age and sex-adjusted scores for cardiorespiratory fitness and performing regular exercise of moderate- to vigorous-intensity exercise that fall within ACSM (American College of Sports Medicine) guidelines has been shown to improve immune responses to vaccination, lower chronic low-grade inflammation, and improve various immune markers in several disease states including cancer, HIV, cardiovascular disease, diabetes, cognitive impairment and obesity. The ongoing COVID-19 pandemic has raised a lot of questions regarding how exercise can protect us from infection by boosting immunity.”
The blog also goes on to highlight: “Compounding this problem are the known negative effects of social isolation and confinement on immunity. Glucocorticoids such as cortisol are elevated during periods of isolation and confinement and can inhibit many critical functions of our immune system. When we are stressed, the ability of our T-cells to multiply in response to infectious agents is markedly reduced, as is the ability of certain effector lymphocytes (e.g., NK-cells and CD8+ T-cells) to recognize and kill cells in our body that have become cancerous or have been infected with viruses. It is also vitally important that our immune cells maintain their ability to redeploy so that they may ‘patrol’ vulnerable areas in or body (e.g., the upper respiratory tract and the lungs) to prevent viruses and other pathogens from gaining a foothold. This process is also important to minimize the impact of the virus and to expedite viral resolution should we become infected.
Brad gives tips to improving your cardiorespiratory fitness by getting your heart rate within 50-65% of your target heart rate max for 30-45 minutes for 3-5x/wk if not all days. If you are not sure how to calculate this, see the SportSquire Episode, The Benefits of Training Within Your Different Target Heart Rates.
Brad continues to encourage the SportSquire Community to explore, engage, and learn as this is foundational to empowering real behavioral change on your wellness journey. He encourages those who are interested to look into some of the scholarly articles to read about the progressive research findings specifically related to Exercise Immunology.
I hope you find this as a PROACTIVE tool during this time and meet your knowledge with your action! Be well!
In this week’s quick clip recap, cardiovascular health and the research behind exercise to positively impact YOU is highlighted. This segment comes from the 11th episode, The SportSquire Order of Wellness Operations. These are 7 categories that are prioritized to help you bring attention to the areas that will allow for optimal wellness. Highly encourage you to listen to that episode if you haven’t already and to share with family and friends who need a comprehensive mindset when it comes to their personal wellness journey.
In celebration of the Halloween Week, Brad has some fun in this week's episode as he highlights the science behind "The Wolverine Workout" that made Hugh Jackman's character take a shape that is unlike any other superhero characters that have been on the screen.
Brad gives an overview to the 4 main principles to the overall transformation that was led up by Hugh's expert trainer:
1.) Weight Training: 4 Major lifts that focus on strength: Bench Press, Back Squat, Deadlift, Weighted Pull Up 2.) Cardio: 45 min Low Intensity Steady State Training at 60-65% of HR Max to allow for targeted fat burn immediately after morning weight lifting. 3.) Intermittent Fasting: 16 hour fast followed by 8 hours of eating. Typically was 4pm-8am for Hugh due to his filming schedule. This allows for a glucose deficit and forces the body to burn more fat in this state. 4.) Carb Cycling: Higher carbs on weight training days, lower on rest days and non weight training days.
Leveraging 4 Major Lifts
Brad speaks to how Hugh's trainer focused on finding his 1 rep max using 95% of his total max numbers to come up with a chart that allows for progressive loading in 4 week microcycles. Hugh had 6 months for his transformation therefore had 6 microcycles within his 1, 6 month macrocycle. Each week within the microcycle called for a progressive build up that led to a higher rep count in the last week. You restart at the beginning of each new 4 week period and add 10-15% of weight to allow for adaptation to allow for a higher strength base which will allow for more weight eventually to be lifted within the 6-12 rep range which is what causes muscular hypertrophy (increased muscle). Below is the example of the progression mindset:
Read as Week 1,2,3,4 Progression with each Set: Set 1 : 5 reps at 60% ,4 reps at 65% , 4 reps at 70% , 10 reps at 40% Set 2: 5 reps at 65%, 4 reps at 75%, 3 reps at 80%, 10 reps at 50% Set 3: 5 reps at 75%, 4 reps at 85%, 3 reps at 90%, 10 reps at 60% Set 4: 5 reps at 75%, 4 reps at 85%, 3 reps at 90%, 10 reps at 90%
Take notes on this episode to help find chunks that can apply to you. There are some great principles that can really help you kickstart a program if you so desire.
Happy Halloween from the SportSquire Team!
In this week’s quick clip recap, Brad highlights the benefits of the barbell deadlift. He highlights in the intro how this is one of the 4 major staples of the “Wolverine” workout that helped Hugh Jackman with his epic body transformation. If you have heard this bite before then let repetition strengthen and confirm. If you haven’t heard this, I encourage you to go back to episode 12: Transform Your Strength, Posture, and Confidence Through These 4 lifts. This Thursday, in celebration of the Halloween week, Brad dives into the science behind the Wolverine workout and breaks down how you can take chunks of the plan to help with your own transformation. Keep sharing the podcast to friends and family who need personal wellness tips and encouragement on their journey!
In this week's episode Brad highlights the research of Carol Dweck, American Psychologist, on her work of fixed vs growth mindset. He breaks down the characteristics of both types of mindsets and highlights 5 steps to help you go from a fixed to a growth mindset.
Fixed mindset is limiting -Talents, abilities and intelligence is fixed, it’s who we are -Run from error, do not engage with it with a desire to look smart -Avoid challenges -Give up easily -Feel threatened by the success of others -Ignore negative feedback even though it may be highly relevant and useful -Avoid new experiences with fear of failure -Look for people who can reinforce their self esteem -Focus on the outcome since they consider results as their identity -Can lead to cheating and deception Growth mindset is freedom -Talents, abilities and intelligence can be developed through effort and practice -Engage deeply and process the error with a desire to correct the error -Embrace challenges -Persevere in the face of failures and setbacks -Find inspiration in others success -Accept criticism as a way to learn -Embrace novelty with a desire to master new skills -Look for people who challenge them to grow -Focus on the process and learning without worrying about the outcome -Leads to collaboration and innovation
5 Steps to Go From a Fixed Mindset to Growth Mindset: 1.) Choose to tell YOURSELF a different story 2.) Set Learning Goals as opposed to Performance Goals 3.) Capitalize on Your Failures 4.)Choose Tasks That are Just Above Your Current Abilities for Continuous Improvement 5.) Be Consistent and Flexible
Brad speaks to how following in love with action, process, and learning to enjoy the journey is what those with a growth mindset embrace. Not focusing on the outcome or results. He speaks to how your discipline with your training and exercise can help you transform into more of a growth mindset that can positively serve you and others who you influence and interact with. However, it is important to learn the characteristics of a fixed mindset and learn your own personal triggers through different situations that may arise. Shifting to a growth mindset is not something that happens over night. It takes persistence.
This week's quick clip recap comes from the 7th full episode of SportSquire and the interview with Purdue University Assistant Athletic Director Peyton Stovall and him finishing a highly successful Division 1 Basketball career at Ball State University after suffering 2 major injuries after his sophomore season.
This quick bite features how Peyton overcame two ACL injuries during his collegiate career and he opens up about his mental challenges and the support he had including his childhood friend and NFL Tight End Dustin Keller who also suffered a devastating leg injury toward the end of his career playing for the New York Jets.
Peyton makes a profound statement: "Be OK with adversity. In fact, sometimes welcome it. Because it will make you stronger. You will learn a lot from your adversity compared to the times when you are winning".
Match your knowledge with your action. Continue to make progress on your personal wellness journey!!
Tune into this Thursday's episode as Brad speaks to the Fixed vs Growth Mindset Model and how you can influence progress of your growth trajectory through your training or exercise routines.
On this week's episode Brad speaks to the benefit of implementing meal planning into your weekly nutritional planning. This can help with losing weight, improving nutrient density within your meals, improving recovery, building muscle, and addressing any comorbidities that science has shown can be improved through diet (high cholesterol, diabetes). It also can help you to plan for late evenings, sporting events, and any other activities you have throughout the week without sacrificing good nutrients that will fuel your body in the most optimal manner.
Brad speaks to beginning your planning for the next week on a Friday, shopping on Saturday, and meal prepping for an hour on Sunday to help organize your week. It doesn't have to follow exactly like that but planning ahead of time is the key and can save a lot of time and money!
4 Tips to Effective Meal Planning: 1.) Agree on how many meals you are going to eat in during the week. 2.) Shop for ingredients. (Compare ingredients you already have so you don't waste or spend without need) 3.) Prepare those ingredients.
A few things to consider when planning meals: 1.) Pick Recipes Based on Common Ingredients 2.)Cook Recipes that are staple items in your household but also plan 1 new meal. 3.) Choose meals that leave you with leftovers. Get more meals out of your time spend and save money! 4.) Cook things you really enjoy eating. This will make the meal planning process less painful. Keep it simple.
Brad speaks to two different types of meal plans that are focused to give examples to weight loss and muscle build. These two examples can be found in these links:
https://blog.fitbit.com/meal-plan-weight-loss/
https://www.maximuscle.com/sports/bodybuilding/4-Week-Bulking-Transformation-Diet/
Nutrition is a personal and individualized experience. Make sure you are being thoughtful and you will start to notice that this simple discipline can help fuel and support a more active lifestyle which is a WIN-WIN.
This episode's challenge is to put this into practice and to get this started to see how much of a difference meal planning can make for you and your family!
This week’s quick clip recap is a segment from the 10th full episode, Active Recovery Days: What do you need to focus on? Brad speaks about understanding how lactic acid build up and delayed onset muscle soreness can impact your progression and how planning active recovery can help damper these two factors. Check out the full episode if you haven’t already to get some specific strategies for active recovery that you can implement between high intensity bouts of training or competition.
Sport and Positive Psychology Expert Justin Petty joins SportSquire to speak to some underlying psychological truths that can really help individuals find purpose and better understand themselves and the journey they are navigating. Justin has a unique perspective being a 4 year letter winner at the University of Evansville where he played Basketball. He talks about how success is most times seen by outsiders as being an “Iceberg Illusion”. “Most people see the success on top of the surface, but that is only 1/3 of the iceberg. The other 2/3 under the surface is where the sacrifice, persistence, failure, disappointment, dedication, hard work, and good habits lie.”
Justin speaks about how external influences can invoke anxiety and how the social media platform can be an unhealthy place if you are looking for building healthy long lasting relationships. He speaks to wellness of being outside in nature and how that can help to heal some of the imbalances we are experiencing as a culture with being in front of a screen so often.
Today’s episode is jam packed full of so many helpful areas to be aware of as an athlete, parent, coach, or individual. I would suggest taking some notes because Justin is going to take you to class and this episode is a CANT MISS. Share with 5-10 people that you know could hear this message. Mental wellness and awareness is so important and that is why this is the #1 focal point on your wellness journey and is why it is at the top of the SportSquire Wellness of Order Operations. Highly encourage you to listen to that episode if you haven’t already.
Enjoy Justin’s psychological expertise and use this knowledge to lead you to action!!
This week’s quick clip recap highlights a segment from episode 8, The Benefits of Training Within YOUR Target Heart Rate Zone. Brad highlights the equation for calculating your Target heart rate. He explains how resting heart rate, max heart rate, and %of exercise HR intensity can help you arrive at your numbers. This is a great recap to encourage you to know your 50-80% range of beats per minute. Go to episode 8 show notes to see an example of how to plug and chug your numbers so you can train in your range and get optimal health benefits! Brad also previews this Thursday’s episode, Expert Insights into Sport Psychology with Justin Petty. This is a cant miss as mental health coaching is introduced to the SportSquire Community! Spiritual/Mental is the #1 top dog in your order of wellness operations. Align your knowledge with your ACTION! Be a SportSquire!
Tune in to today's show as Brad talks about the 4 big lifts that can help you build strength, better posture, and confidence. For each lift he speaks about the: 1.) Requirements 2.) Potential Restrictions or Limitations 3.) Benefit 4.) How to Perform See below on how to perform each lift.
Barbell Deadlift: 1.) Walk up to barbell until your shins are just one inch away-this will place the barbell directly over your mid foot, which is the balance point for all barbell exercises. Your heels should be 6-8 inches apart. This is a more narrowed stance than the squat. 2.) Lean over with stiff legs, and take a grip that places your elbows just outside your knees. Be careful not to move or roll the bar from your mid foot. 3.) Bring your shins forward to touch the barbell-again without moving or rolling it away from your mid foot. Keep your hips in place, they are not supposed to move from this point forward. 4.) Squeeze your chest up to tighten all the muscles of your back. Avoid dropping your hips while you squeeze your chest up. This crucial step sets our lumbar spine in a normalized anatomical position (avoids excessive flexion) 5.) Drag the barbell up your legs while maintaining lumbar/thoracic extension until you are standing straight with chest out. 6.) Slowly lower the weight with the back still in the neutral spine position all the way back down to the ground. 7.) Reset and Repeat.
Squat: With Barbell: The barbell should sit in the rack at the height of mid-sternum. Take a thumbless grip on the bar that is narrow enough to facilitate straight wrists by placing the heel of the palm against the bar and placing fingers on top. This is an important step to learn, because the hands don’t hold the bar on the back – our back muscles holds the bar on our back. The hands simply keep the barbell from rolling down our back. With grip and hands in place, walk under the bar and place it just below the spine of the scapula, on the meat of the rear deltoids muscles. Remember, we use the low bar position to allow us to bend over and use the posterior chain to stand up. With the bar in position, take a deep breath, and stand up with the bar on the back. Step out of the rack and take the same shoulder width stance as the stretch without the bar. Take a big deep breath with a closed glottis – the Valsalva Maneuver – to increase the intra abdominal pressure of our gut and provide stability for our back. As you prepare to squat down, remember two things: 1) you have to push your thighs apart – your elbows won’t do it for you and 2) don’t stop at the bottom; squat down to depth and come right back up.
Barbell Overhead Press: With the bar in front of you, place your hands just outside shoulder width apart. Keep elbows and forearms in a vertical position, stacked upon each other. If your elbows are tucked or flared, your grip is either too narrow or too wide. Elbows should be approximately at 30 degree angle which helps to put the shoulder in the plan of scapula (explain this importance)Please adjust accordingly. Place the bar on the heel of your palm — this is where most force will generate from. Make sure your middle knuckles face upwards to ceiling.
Pull-Up: Use step to get to bar, retract and depress (bring shoulder blades down and in) prior to pulling your chest up to the bar to get your neck above the bar. Your hand grip should be just outside your shoulders. You wan to avoid shrugging your shoulders at the top. You should be squeezing down and in. Lower back down slowly. Avoid locking arms out to avoid stress on joints.
Tune in for this week’s quick clip recap that comes from the 3rd full episode, Build a Better Brain. Use this, be encouraged, and get moving!
SportSquire Order of Wellness Operations:
1.) Spiritual/Mental: Centering wellness to purpose and the Creator to give fuel to your “Why”. Helps with perseverance to make a true behavioral lifestyle change. 2.) Cardiovascular: Take care of the engine first and reap optimal health benefits. 3.) Hydration: Adequate hydration is the active currency for the transport of several metabolic and nutrient delivery processes. 4.) Nutrition: Diets rich in fruits vegetables, lean proteins, fish create “nutrient density” to help maximize fuel for an active lifestyle and can help with repair and growth processes as well as regulating energy levels and optimizing mental health through the “gut to mind” connection. 5.) Neuromuscular: Refinement of movement, coordination, energy efficiency, reference of correctness from loading perspective. Neuro drives the musculoskeletal. 6.) Musculoskeletal: Flexibility, Strength, Activity Based Training, progressive loading and de-loading. 7.) Recovery: Active vs Passive, Mental vs Physical
In this week's quick clip recap, the focal segment is on the benefit of implenting systems on your personal wellness journey. The segment comes from the 5th full episode of SportSquire, "Adapt to Training Systems, Not The Other Way Around". If you enjoyed this clip and you have not yet listened to the full episode, I highly encourage you to do so. If you have listened to this particular episode then repetition strengthens and confirms. Enjoy.
If you are training or competing in an athletic contest then Active Recovery Days are crucial to your weekly structure. Anytime your body is being pushed to the limits and you are forcing growth, your body needs time to repair itself in order to allow you to come back stronger.
The two most noticeable byproducts of competing in a sporting event or training in some manner is lactic acid and delayed onset muscle soreness. Brad speaks to both of these phenomena and how active recovery implementation in between bouts of higher intensity can help you bounce back strong.
Active recovery is beneficial to an athlete/trainee in a number of key ways: 1.)It reduces the buildup of lactic acid in the muscles, minimizing post-exercise stiffness and discomfort. 2.)It helps alleviate fatigue and improve moods that typically crash after a heavy sporting event. 3.)It promotes blood flow to the joints and muscles, counteracting inflammation. 4.)It maintains the heart rate at a more steady state, improving endurance and training volumes.
Gradually changing a high intensity activity to a moderate/low effort activity seems to assist with the release of endorphins and the other neurotransmitters that are responsible for better general cognitive skill and mood. Whether the active recovery period includes light activity over a few days or right after a workout, the strategy will boost the mood of the individual in question. Athletes who regularly recover actively report having a better sense of well-being that occurs long after the workout and a successful cool down period.
According to research published in the Journal of Sports Science and Medicine, recreational climbers who engaged in active recovery experienced lower lactic acid concentrations, heart rates, and perceived exertion rates (PER) than those who didn't.1
Brad speaks to some active recovery exercises that include:
1.) Yoga 2.)Steady State HR at Low Intensity: Walking/Running/Cycling 3.) Soft Tissue Work
Brad speaks about Joe Thomas, former NFL pro bowler with the Cleveland Brown's stretching routine and what he credits to a long career due to paying attention to tight areas throughout his body when he was focusing on active recovery. He also talks about Lebron James and his 18,000 minutes he has played since 2010 and his focus on active recovery strategies that his long time trainer helps to implement for optimal recovery.
Find ways to implement active recovery days into your training splits for optimal recovery and continued gains!
Tune in to the segment recap from Episode 4, Build A Foundation that Keeps You Coming Back! Brad highlights the importance of restoring mobility and stability to optimize loading capacity. This is a foundational focal point for any programming and is not just for beginners.
Tune in as Brad shares a compilation of high influencers as they speak about doing, planning, and pushing forward. He speaks about the importance of taking inventory of your life and taking the time to write your goals down and also write the commitments to those goals. This episode finishes off with a message about not playing the victim from the “Hip Hop Preacher” aka Eric Thomas. No one is going to push you harder than you! If you aren’t helping others grow there is a good chance it’s because you aren’t growing yourself! Discipline and consistency with a regular exercise or training routine can help you to become more multi-dimensional in several areas of your life. Let’s start taking action everyone!
The Quick Clip Recap of the Week comes from episode 6: What You Do Outside of Training Time is Equally Important to Your Results. The highlighted segment emphasizes the importance of sleep and how it can affect your training and performance as well as 10 tips to get a better night sleep.
In today's Episode Brad speaks about the 5 zones of Target Heart Rate Training and how you can progress through each one depending on where you are currently with your individual fitness and overall health. He encourages those who have not worked out in a while to get medical clearance first for a couple different reasons. One to clear any risks and two to establish some baseline data points that you can continue to monitor over a 6 month period (lab pulls,vitals, etc).
Brad speaks about his journey to reintroducing running into his overall training program to address the gaps in his programming and more directly address his cardiovascular limitations. He is 6 weeks in to a 3x/wk, 30 min run, at 160 bpm average and has never felt better! He has seen his resting heart rate go from 60 bpm 6 weeks ago to 54 bpm and he is showing more sound sleep through his FitBit data each night which is helping him to wake up feeling more rested! He plans to stay at this same level until he can do the same distance/time with a heart rate intensity that is closer to 150bpm showing adaptation over time.
He speaks about the Karvonen Formula which is a way to use your max heart rate and resting heart and plug in a % of intensity to reach a target heart rate zone range. The scientific evidence points to 50-80% for optimal health benefits and the least amount of risk.
Example of how to find out your Target Heart Rate Range when Considering 50-80% Intensity.
Brad's Individual Example:
Max Heart Rate= 220- Age(35)= 185bpm Resting Heart Rate: 54 bpm
Karvonen Formula:
(Max Hr-Resting HR) x %Intensity + Resting HR= Target Heart Rate
185-54= 131 x.50=78.6+54= 119.5bpm 185-54=131 x.80=158.8bpm
So to get optimal benefits, Brad’s Heart Rate would need to be between 119.5bpm-158.8bpm.
Zone1 (Grey Zone): 50-60% Target Heart Rate Intensity Zone2 (Blue Zone): 60-70% Target Heart Rate Intensity Zone3 (Green Zone):70-80% Target Heart Rate Intensity Zone4 (Yellow Zone): 80-90% Target Heart Rate Intensity Zone5(Red Zone): 90%+ Target Heart Rate Intensity
Action Tip: -For beginners start at zone 1 and perform 2-3x/wk for a few weeks and track your progress with your resting heart rate over time. With increased capacity comes a reduced resting heart rate. -For Intermediate or Advanced Exercisers: Leverage Zone 1 and Zone 2 workouts as active recovery days to help you in between your higher intensity days or higher resistance training days (anaerobic focus).
The Science has the most evidence for optimal health benefits when considering 30-45 minute duration within the 50-80% target heart rate zones. The closer to 80% range will burn more calories, increased cardiac/respiratory capacity, improve cholesterol, and blood pressure. Lower ranges of target heart rate range will still give you similar health benefits but won't afford as much calorie burn and increase in cardiac/respiratory capacity.
Enjoy putting this simple principle to practice and watch your health gains improve progressively over time!
Tune in for this quick segment recap of the 1st episode, How to Become a SportSquire. Brad also highlights this Thursdays segment: The Benefits of Training Within Your Target Heart Rate Range. If you are interested in being added to the SportSquire Newsletter email “SportSquire” to bradhowelldpt@gmail.com. Match your knowledge with your ACTION!
Today's Episode features Assistant Athletic Director at Purdue University, Peyton Stovall. Peyton is a hall of fame basketball player at Ball State University where he was captain and a starter for his 5 year tenure from 2003-2008. He suffered 2 ACL tears during his collegiate career. His first ACL tear happened at the end of his sophomore season where he was having a breakout year averaging 17points per game and was a Mid-American Conference leader in points, assists/steals and three pointers. He ended up as Ball State's 9th all time leading scorer (1,383 points). He started 113 games out of 120 games completing his career as 2nd in all time minutes played in Ball State history (3,870) and also 2nd in three pointers made (163). He ranks 6th in assists and steals (163) in the program's history upon graduation.
Brad and Peyton played on the same high school AAU Basketball Team, Billy Shepherd Sports out of Indianapolis, and reminisced on the glory days when they beat the Atlanta Celtics in the Las Vegas BIG TIME Tournament who had 5 future NBA players in the starting line up to include Dwight Howard, Brandon Rush, Josh Smith, Javaris Crittenton, and Randolph Morris. Peyton had a breakout game and Brad shares Peyton's social media post he shared in March of 2020 when remembering and looking back on that specific game. A lot of smiles and laughs for sure!
Brad inquires about Peyton's relationship with high school teammate, Purdue Football alum, and NFL star Dustin Keller growing up. He asks about their relationship and how they both were there for each other when they both suffered devastating injuries during their playing careers. Peyton elaborates that through his journey of being a high school Athletic Director in his previous role, he always encouraged athletes to play multiple sports to avoid overtraining of certain muscles/movements and help to reduce injury.
Fast forwarding to today, Peyton serves as Assistant Athletic Director at Purdue University and is in charge of student-athlete development. He speaks about how he leverages his experiences as an athlete and his unique vantage point of persevering through adversity with his two knee injuries. He enjoys giving others a platform to have a voice and fosters inclusion in his team role at Purdue. Sounds very similar to his days as a successful point guard!
This is an interview that highlights perseverance and leadership! Tune in and be inspired by Peyton's story!
A lot of us focus on our goals and look at our training programs and think that simply executing those plans is going to get us to where we need to be. On today’s episode I want to highlight some pivotal areas that with focus, can enhance your training gains. Focusing on these 6 areas can make a big difference in supporting your every day life outside of training: 1.) Mental/Spiritual: Need to tend to this side to ensure your WHY and purpose are aligned. Brad plays a clip from ESPN's Training Days with Nick Saban and Kobe Bryant. Kobe speaks about how younger players in the NBA tend to be concerned on the end result of things instead of learning to enjoy the process and the journey. "You've got to fall in love with the grind and enjoy putting the puzzle together every single day". Saban says "everybody wants to be a beast, but not everybody wants to do what the beasts do". 2.) Addressing Sleep Quality What are the affects of sleep deprivation on athletic performance? 1.) Slower muscle recovery 2.) Changes in mood 3.) Increase level of stress hormones, including cortisol 4.) Decreased aerobic endurance/Decreased glycogen synthesis. 5.) Increased ratings of perceived exertion What are some proactive ways in which you could get better sleep? The American Cancer Society wrote a blog on 10 recommended tips for a good night sleep: 1.) Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends. 2.) Dont take naps after 3pm, and don’t nap longer than 20 minutes. 3.) Stay away from caffeine and alcohol late in the day. 4.) Avoid nicotine completely. 5.) Get regular exercise, but not within 2-3 hours of bedtime. 6.) Don’t eat a heavy meal late in the day. A light snack before bedtime is ok. 7.) Make your bedroom comfortable, dark, quiet, and not too warm or cold. 8.) Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime. 9.) Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music. 10.) Talk with a doctor if you continue to have trouble sleeping.
3.) Nutrition: having a diet that has well rounded nutrient density is very important to baseline health, recovery, mental wellness, and creating building blocks for growth. Brad speaks in broad terms to a diet rich in fruits and vegetables, lean proteins, long acting/complex carbohydrates, and low amounts of saturated fat. 4.) Hydration: proper hydration can be a game changer. Brad speaks to dehydration and tips to help you stay away from a hydration deficit. 5.) Activity Levels Throughout The Day: Take a deep dive into prolonged sitting throughout the day and importance of consecutive movements throughout the day to break up blocks of stagnation that can lead to health issues and musculoskeletal imbalance. 6.) Plan and Prepare to Win: You have to visualize yourself winning. Fill your mind with encouragement to help you stay inspired on your journey. Prepare for your training the night before by laying out clothes, meal prep, being prompt with scheduled time for workout to ensure you are on task with your other daily responsibilities. Fall in love with the grind and the journey and don't concern yourself with end results!!
Why do Systems work? 1.) Eliminates randomness in training. Without structure it is harder to make linear gains. 2.) Creates a level of focus and planning to avoid hitting a dead end. 3.) Systems account for putting 1st things 1st. 4.) Systems involve a comprehensive oversight and thoughtful planning that hits all areas of wellness/performance and addresses mobility, strength, function, speed, agility, and allow granular parts of any one individuals musculoskeletal/neuromuscular/cardiovascular needs. Reducing imbalances and planning progressive loading and movement can prepare the body and reduce injuries secondary to adaptation to movement and loading capacity. Failure in movement and loading capacity leads to injuries. 4.) Systems create accountability and repetition strengthens and confirms. Allow for progress tracking and creates a list of pre-requisites prior to hitting advanced training programming. Systematic framework and principles allow individuals and groups of people (Athletes/teams) to have a sense of direction and structure that sets up success in training. Brad mentions the long tenure of Nebraska strength program legend Boyd Epley, who had a 40 year tenure with Nebraska Football and Athletics and was a pioneer in strength and conditioning periodization and systems approach. Brad also speaks to a story and conversation he had with the head Athletic Trainer of the San Antonio Spurs and how their preventative rehab program redefined how pro sports teams look at "Prehab".
Take into consideration how you feel within a training program, but don't let that dictate the system that you find fundamentally sound from a programming standpoint. This is the whole basis of the episode is to allow positive adaptations to happen through a system rather than letting the individual dictate programming once all things have been considered. Systems are thoughtful and comprehensive. This is why this is the Gold Standard for training.
Too often individuals jump into certain training programs without attention to the most foundational focal points like mobility, activation of important muscle groups through their full range of motion, stability, and translation of how they will progress to more functional based exercises that will make an impact on their everyday potential. We frequently jump straight to loading with little respect for the neuromuscular adaptations that happen during the first 4-6 weeks of any program. Brad lays out how resting spinal posture can be a great assessment tool for mobility, activation, and endurance of anti-gravity postural muscles that are responsible for unloading your spine. He speaks to a 3 step assessment to describe how you can be more aware of the 3 transitions of your spine and how you can influence these areas to better influence a solid foundation. Stripping down your training program to restore optimal mobility, stability, strength are paramount to allowing individuals to have a strong neuromuscular base that can be progressively loaded. This concept will allow for minimizations of compensation and achievement of maximal capacity. If you listen to the end of the episode Brad speaks to a free 6 week PDF that addresses the very concepts he speaks about during this episode! Don’t be normal, be a SportSquire!
Brad will give a quick overview of the first three episodes and give a teaser for the next three episodes including three additional segments/interviews with inspiring difference makers! Don’t miss this episode to get you primed in the right mindset to push toward your higher personal wellness goals! If you wish to get on the SportSquire Newsletter that will be sent on a monthly basis with helpful wellness and movement tips then email Brad’s personal email at Bradhowelldpt@gmail.com with the Title “SportSquire”. Don’t be normal, be a SportSquire!
Tune in as Brad speaks about the role that exercise, nutrition, hydration, practicing gratitude, stress management, and the consistent practice of all these areas have on your brain. Put these principles to action and build a better brain!!
Brad Shupe has been a physical therapist for the last 11 years and has been an avid CrossFit competitor. He competes, coaches, and helps run his gym as a part owner at https://ftbenfit.com in the Indianapolis area. Brad speaks to the myths of injury perception within the CrossFit/Functional Training world, programming, adaption oversight, and the community that helps to spark higher levels of personal wellness. This is a great episode even for those who have not been exposed to the CrossFit community. There are a lot of great points of wisdom to help you on your personal wellness journey. Tune in!
Learn the 5 Steps of How to Become a SportSquire. This episode highlights the SportSquire platform as a way to expedite your personal wellness. Have you ever wondered how the top athletes have the best access to knowledge, training, and wellness? The aim of SportSquire is to breakdown those barriers in content and knowledge and deliver to you in one spot so you can change your mindset and your action! In today’s show we highlight the 5 steps of a SportSquire and they are: 1.) Explore, 2.) Engage, 3.) Learn, 4.) Implement, 5.) Benefit. Brad speaks to the importance of not skipping steps. Most individuals fall in and out of programs because they don’t understand why they are doing certain exercises or have a hard time understanding where their training is taking them. Steps 1-3 are crucial to empowering yourself to make a long term lifestyle change. Steps 4-5 are all about being disciplined through implementing your training program and then reaping all the positive benefits. Brad speaks about emotional investment as being a key component to success in learning long term as well as staying motivated. If you naturally struggle in this area, surround yourself with people who can help lift you up! He also speaks to the Amygdala (part of brain) and it’s role in long term memory and learning. Enjoy the start of your SportSquire journey!
Get excited! A platform engineered to deliver synergistic content relative to the fields of strength and conditioning, rehabilitation, and nutrition and wellness. Your mastery of athletic greatness will be expedited through the SportSquire Podcast! Stay tuned for the release of Season 1 on Monday June 29th.