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Brute Strength Podcast

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Now displaying: 2016
Jul 5, 2016

We're switching things up a bit. I'm the one in the hot seat being interviewed by the wonderful Adee Zukier (@adeezukier). In this episode I’ll be sharing a little bit more about myself, such as my life and family in New Roads, LA, how I overcame drug addiction, winning the CrossFit games, my morning routine, and life after CrossFit.

My goal is to inspire as many people as possible and this episode is my chance to demonstrate how anyone can beat the struggles we’re all faced with in life. For me, it was drug addiction, a back injury, and an overwhelming fear of failure. For those of you looking to make a drastic change in your life to better yourself, just know that ANYTHING is possible once you put your mind to it. In this episode, I’ll be sharing a few things that have helped me along the way in hopes that it may also help you on your journey. Thanks for listening.

Topics of discussion:

[1:40] Growing up in New Roads, LA

[3:30] Drug addiction

[5:33] My rock bottom moment

[9:27] Staying clean

[11:25] How I found CrossFit

[16:53] Winning the CrossFit Games

[18:15] Dealing with Spondylolisthesis

[23:25] Life after CrossFit

[25:25] Going from Competing to Coaching

[27:30] Taking a leap of faith

[35:19] How I deal with the fear of failure

[36:50] My morning routine

[37:40] Meditation

 

[38:38] How to start good habits

[40:05] Book recommendation:

 

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes Brute higher in the rankings.

Thank you all for the support.

Follow us on Instagram: @brute.strength

Jun 27, 2016

Katrin Davidsdottir (@katrintanja), the reigning champion of the 2015 CrossFit Games is interviewed on the show this week. This one is about hard work, sacrifice, and how bad you really want it. Everybody should be taking notes on this one because once you get inside the mind of a champion then it’s easy to see why they’re number one. If you like this episode, then you’re going to like Episode 42 with Sports Psychologist; Justin Su’a. Check the notes below for some recommended literature from this episode. Enjoy.

Topics of discussion:

[2:00] Post regionals, Mastery, and falling in love with the process

[8:54] Katrin’s daily habits

 

[12:19] Recommended Sports Psychology books:

 

[25:00] Katrin’s relationship with failure

[36:28] Sports & Academics

[40:15] Body image

[44:43] Katrin’s relationship with Sara Sigmundsdottir & Annie Thorisdottir

[54:33] Katrin’s message for you listeners

Leave a review and let me know what you think: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes BrUTE higher in the rankings.

Thank you all for the support.

Get at us Instagram @brute.strength

Jun 20, 2016

In the words of Kelly Starrett, “there was a time where we thought that being well-conditioned or being brutally strong solved all the problems. We realize now that it doesn’t.” – I couldn’t agree more.

Kelly Starrett, @mobilitywod, is a man with many hats: Coach, Physical Therapist, Author, and Founder of Mobility WOD. He is a staple in the CrossFit community helping athletes improve human movement and optimizing athletic performance. He’s been producing instructional content for the CrossFit Community since 2008, and today he’s here to talk about his new book, mobility, injury prevention, and simple lifestyle changes you can do today that will improve your health.  Check the notes below for links to his books and more related content.

Topics of discussion:

[10:30] Dysfunction

  • Incomplete mechanics & incident level problems
  • The nuance of proper positioning
  • The new revolution in Strength & Conditioning

 

[15:10] Corrective exercises

  • Skill transfer exercise
  • Position transfer exercise

 

[17:23] Working with Mike Burgener

[22:04] Ego

[25:13] Characteristics of a Master

[28:20] New book: “Deskbound: Standing Up to a Siting World” – Kelly Starrett

[34:39] Quick lifestyle changes that will have a huge impact on your well-being

  • Optional sitting & Non-optional sitting

 

[44:00] Stretching advice/ technique

  • Proprioceptive Neuromuscular Facilitation (PNF)

 

[48:35] Becoming a Master Coach

[1:00:18] What you need to know about ice baths & why you should be doing them

Books:

Becoming a Supple Leopard” – Kelly Starrett

Deskbound: Standing Up to a Sitting World” – Kelly Starrett

Extreme Ownership” – Jocko Willink

Other links:

MobilityWOD – Website

@mobilitywod – Twitter

Mobility & PNF Stretching - Article

Skill-transfer exercises – 6 part video series w/ Kelly Starrett 

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

Jun 14, 2016

In this episode, I sit down with Jake (@jacobhutton1) and Sunny Hutton (@sunnyhutton), Head Coaches of Brute Body. I’ll be asking them a lot of your questions about body transformation, including how to build more muscle, how to get stronger legs, and how to get a better ass and bigger chest. Tune in for some nutrition and dieting techniques including carb back-loading, carb cycling, living the paleo lifestyle and finally what makes Brute Body so unique compared to CrossFit or other body transformation programs.

If you’re hitting plateaus and not seeing the results you’re looking for then that’s because you’re not on Brute Body, come check out what all the fuss is about

Click here for your SPECIAL OFFER

Topics of discussion:

[3:38] What does it take to make a full body transformation?

[6:50] Some things that are holding you back that you might not be aware of

[8:59] What you need to know in order to change your body

[12:15] Jake’s advice for those looking to make a body and lifestyle change

[14:53] CrossFit vs. Brute Body

[16:53] What to do when you’re training hard and still hitting plateaus

[19:25] What is carb back-loading?

 

[21:09] Nutrition/ Dieting  

 

[36:30] Building muscle with Hypertrophy work

[40:15] What to expect with Brute Body

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

 

Jun 6, 2016

In this episode, we meet Justin Su’a (@justinsua), Mental Skills Coordinator for the Boston Red Sox. Justin studied Sport and Performance Psychology at the University of Utah and has been developing a new breed of athlete ever since. Every day, Justin helps athletes bridge the gap between physical strength and mental strength; teaching them how to overcome adversity, and smile in the face of failure. And now he’s here to do the same for you.

Success always starts with failure – however for some, failure is a speed bump while for others it’s a road block. Do you know the right way to react to failure?

As an athlete, we face a new set of challenges every day. The difference is how we react and adapt to these challenges that will separate us from the pack. If you’ve been struggling to take your game to the next level then maybe the answer isn’t more physical training, but instead mental training. When you reach an elite level, 90% is mental and 10% is physical. You are competing against yourself, not against other athletes. With that being said, it’s time to let the master do his work, enjoy.

Topics of Discussion:

[3:57] What is Sports Psychology?

[13:15] Growth mindset VS. Fixed mindset – which one are you?

[20:15] The power of purpose

[22:13] 3 Questions that will help you find your purpose

[25:38] Common mental barriers & How to overcome any obstacle

[30:07] Building confidence

[33:55] “You give power to what you focus on…”

[36:45] What are the best doing that others aren’t?

[41:20] Claiming ownership

[47:17] 3 ways to change your mindset and take control of your thoughts

[51:05] Mindfulness, Breathing, Meditation

Books Discussed:

“Mindset” – Carol Dweck

“Resilience” – Eric Greitens

“Extreme Ownership” – Jocko Willink

“Succeed” – Heidi Grant Halvorson

“Mind Gym” – Gary Mack

“Parent Pep Talks” – Justin Su’a

 

Other links:

HeadSpace – Treat your head right

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

 

 

 

May 30, 2016

This week's episode covers tips from Brute’s strong boys – Jeff Wittmer and Matt Bruce.Olympic Weightlifting is gaining high notoriety in the US as the years go on. Whether you’re new to weightlifting or a seasoned athlete, these guys are here to help you to learn how to assess your body, improve your techniques, and reach new PRs. Be sure to check out the Brute OLY program after the episode!

Topics of discussion:

[2:00] Getting introduced to the sport of Olympic Weightlifting

[12:00] What makes a good Weightlifting program?

[17:20] How to get the most out of an online program like Brute OLY

[19:43] Listen to your body – how to recognize when you’re over training

[21:59] Assessing your performance & avoiding a plateau

[21:59] Tips to help you get through your first competition

[26:42] Biggest mistakes people make the week before competition

[29:00] Triple Extension vs. the Catapult Method

[36:25] Dynamic strength vs. Absolute strength

[42:16] Weightlifting for CrossFit athletes (programming)

[46:16] How to improve your technique if you don’t have a coach

[50:19] Long term consequences of the conjugate method for powerlifting

[54:50] Training alone & staying motivated

[1:05:49] When should you wear a built?

 

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

May 23, 2016

Brute Strength’s very own programming guru and Director of Strength & Conditioning, Nick Fowler is interviewed on the show this week. In this epi, ode we’re lifting the hood so you can really get a feel for Brute’s training methodologies, and a look into how we’re getting athletes ready for The Crossfit Games. Whether you’re an aspiring Games athlete or a coach looking to take your athletes to the next level, this episode is for you.  We’ll be getting into athlete assessments, creating a program, training for strength vs. training for endurance, and a couple of things to avoid along the way – so get ready!

More Nick Fowler here:

Instagram: @theNickFowler
Facebook: Nick Fowler
Affiliate Gym: Massif Athletics

Click here to sign up for our Games Prep/ Compete programs for only $10 on your first month.
Promo-code: BruteNick
Offer expires June 6, 2016.

Topics of discussion:

[1:00] How Nick Fowler got started with human physiology and programming

[6:04] Educational sources/ recommended books

 

[11:00] Programming for athletes

[11:55] Assessing an athlete

[15:58] Creating a programming/ Figuring out what you’re training for

[17:15] How building your aerobics base will increase muscle endurance

[18:50] Endurance Pyramid

[19:58] Advice for athletes looking to get stronger

  • Slow strength work
  • Structural strength

 

[24:10] “Can you get stronger with metcons?”

[27:14] The RIGHT way too lift heavy

  • The 4-hour rule

 

[32:40] Concurrent signals – avoid this!

[36:30] How to gain strength without sacrificing endurance

[44:33] Building a strong gymnastics foundation

[51:43] What you need in order to become a Games athlete

  • Mobility
  • Hormonal health
  • Sleep/ recovery
  • Lifestyle/ stress
  • Nutrition

 

[1:07:05] Quick advice for all coaches

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

May 16, 2016

In this episode I interview T.V. co-host to ABC’s docu-series; Extreme Weight Loss, Heidi Powell. In her words, “everyone’s dealing with something […] we all have some skeletons in the closet.” Heidi is a great example of how you can overcome your demons and transform your life. We get to hear firsthand how she overcame her eating disorder through the love and support of friends and family, and of course, through fitness.

Addiction is a scary thing. Studies indicate that 30+ million people are suffering from drug abuse, and/or eating disorders nationwide. Change can be equally as frightening, but what if you or someone you know is struggling with an addiction or health disorder and change is no longer just an option, but necessary for survival? The answer is that you are not alone and these problems are 100% fixable. More than 40% of people’s daily activities come from formed habits. Tune in to learn how you can take control of your life by forming good habits that will beat your addiction.

No one is perfect, so if you or someone you know is struggling with any sort of disorder or addiction then it’s never too late to turn your life around – all that is required is compassion, humility, willingness change, and most importantly, finding your “Why?”

For more Heidi Powell – Click below:

Instagram -- Twitter -- Faceboook -- Blog

Topics of discussion:

[4:04] Suffering from an eating disorder

  • What does E.D. mean?
  • What are some forms of E.D.?

 

[13:40] Addiction

[15:00] Replacing a bad addiction with a healthy addiction

[16:40] Advice for anyone currently struggling/ recovering from addiction

[20:33] How to approach a loved one who is struggling with an eating disorder

[31:16] How to form new habits

[45:00] Knowing your “why” vs. Knowing your “what”

[48:08] How to find your “why”

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

May 9, 2016

This week I interview National Weightlifting Champion, Mattie Rogers. After just 3 years in the sport, she’s already become one of the best in the world in her class and is making moves towards joining the 2016 Rio Olympic Games – did I mention she’s not even 21 yet?! Not only that, but she’s consistently going 6/6 on her competition lifts, or in other words, she’s no joke. In this episode we talk about mental preparation, team mentality, how to approach your first competition lift, and how she went from gymnastics, to cheer leading, to CrossFit, to National Weightlifting Champion and a whole lot more.

Want more Mattie Rogers? – Click below:
Instagram: @mattiecakesssss
Facebook: Mattie Rogers – Athlete Page

Topics of discussion:

[4:55] Going 6/6 on your lifts & calming your nerves

[7:00] Working with Coach Danny Camargo

 

[8:30] Setting the Junior & Senior American records

[10:10] Setting standards for yourself & How to stay ahead of your competition

[11:45] “We decided to move up in weight class… and from that moment on it’s been craaazzyy”

[13:45] Team mentality – “we” VS. “me”

[14:45] Bombing the snatch in the American Open

[16:38] Prepping the week before a competition

[117:45] Do’s & Don’ts for competition day

[18:22] Competition rituals

[19:20] Mental preparation

  • Approaching your 1st lift in competition
  • Missing a lift in competition

 

[23:30] Role models

 

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

May 2, 2016

It’s time to meet Jessica Lucero. For those of you who might be less familiar, Jessica is the reigning National ChampionWeightlifter in the 58-kilo category and also the American record-holder in the snatch in her weight group. She has over a decade ofexperience under her belt in the world of weightlifting and hasshown tremendous progress in her career in the last two years alonewhich may very well propel her into claiming a spot in the women’sNational Olympic Team. In this episode we get to hear what it’s like being in the trenches; from working with sports psychologists, to how bacon and pancakes can be your missing ingredient for setting PR’s, and a very interesting tool called Sports ImageryTraining.

Want to get to know Jessica even more? – Follow her on social media:

Instagram: @JessicaLucero9
Twitter: @jessicalucero97
Snapchat: JessicaS979

Topics of discussion:

[3:30] Being yourself will always work better than trying to be like your idols

[6:23] Avoiding negativity

[9:00] How focusing too much on others can actually hurt you

  • Know YOUR body, focus on YOUR weaknesses instead of someone else's strengths
  • Making false idols

[13:15] How Jessica went from missing all her lifts in 2014 to setting the new American snatch record

  • Click here to see Jessica break the American snatch record

[15:49] Finding motivation in weightlifting

  • Stay focused & get in the zone
  • Have fun & enjoy the process
  • Remaining present

[29:02] Sports Imagery Training – Do’s & Don't

  • Click here to learn more – Techniques & Tips

[35:30] Diet/ Nutrition

[45:08] Role models & other weightlifters

 

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me tokeep doing these as well as pushes us higher in the rankings. Thankyou all for the support.

Follow us on Instagram @brute.strength

Apr 26, 2016

In this episode, I link up with the guys from Active Life RX to go over some of their injury prevention techniques including end-range strength & mobility, how to strengthen your tendons/ joints with tempo work, and structural balancing for your shoulders, ankle, hips, and more.

Injuries can be one of the most devastating experiences that athletes, or anyone for the matter, can go through. Not only can it completely halt all progress, but it can be a huge emotional and mental blow to all of the hard work you’ve already put in – so why wait until an injury to start caring for your body? It’s always better to be proactive than reactive and that’s exactly why you need to learn about “Performance Care” with @activeliferx

Click here to sign-up for Performance Care now.

Topics of discussion:

[3:28] Elite athletes on the Active Life Rx program

[7:15] Program/ philosophy

[10:25] How you can gain strength in end-range movements

 [15:10] Why you should include carrying & holds into your workouts

[18:05] Tips for incorporating holds into your workouts

[21:36] What can Active Life RX do for you?

[29:25] Tempo work – what does it do & how does it work?

[33:50] The ActiveLifeRx quality

 [43:10] Success stories

[49:07] Properly assessing injuries and learning how to prevent them

Links:

Check out our video podcast with Active Life RX from episode 4 here

Click here to sign-up for Performance Care now.

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength

 

Apr 18, 2016

California native, Ian Wilson began weightlifting at the age of 12. Fast forward 4 years later and he became the youngest American to clean & jerk 400lbs. As the sport of weightlifting increases in popularity in the U.S., so are Ian’s PR’s. How many 22 year olds do you know that are Front Squatting 540lbs? Go find the video on Instagram @iwilson1894, watching this dude lift is inspiring.

Big shout out to everyone who sent in some questions for this podcasts. In this episode we were able to get into Ian’s programming and how it’s evolved since he first started, his advice for beginners in the sport of weightlifting, role models like Butch Curry, Martin Pashov, Ivan Abadjiev and more. You’ll get to learn about his competition prep & training, why tapering can be so difficult, coming back from a shoulder injury, and even some tips for tall weightlifters. Enjoy the show.

Topics of discussion:

[5:30] Ian’s programming

[6:48] Advice for beginners in weightlifting

[7:50] Common lifting mistakes

[8:40] Biggest role models: Butch Curry, Martin Pashov, Ivan Abadjiev

[11:00] How surrounding yourself with people who are better than you can get you to PR faster

[15:19] Learn how Ian preps for competitions & his opinions on tapering

[17:55] Morning rituals for competition & why you need to stop over thinking!

 [21:20] What are some of the best things to do for rotator cuff injuries & rehab?

[23:45] Trick lifts from Hysen Pulaku and Drew Canavero – you have to check these out:

[29:05] Some tips for tall weightlifters

[30:50] Leg strength + Back whip = Bigger lifts

[32:09] Why doesn’t Ian Wilson do Low Back Squats?

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Follow us on Instagram @brute.strength and check us out at brutestrengthtrainging.com

Apr 12, 2016

What do Mat Fraser and Katrin Davidsdottir have in common? That’s right, Ben Bergeron. Whether you are an athlete trying to get to The Games or an affiliate owner trying to change lives and improve your community, Ben is the guy you want to be learning from. Join me as we learn about Ben’s coaching philosophy, programming, and his constant pursuit of excellence both in and outside of the gym.

After this episode you’re going to want to head over to CompTrain and Business of Excellence. Trust me, you’ll be upset you didn’t find these gems sooner.

Topics of discussion:

[2:40] “Putting first things first”

[4:08] Urgency VS. Importance / How to structure your day, tasks, responsibilities…etc.

[10:45] Mat Fraser after the 2015 Crossfit Games

[13:55] What do you expect from Games athletes?

[14:45] “Work:Recovery” Ratio

[15:58] Recovery methods: The “oil change” for the body, Normatec, Flossing… and more.

[17:25] HRV “Heart Rate Variability”, Monitoring workouts, Calculating rest days, Assessments, etc.

[22:20] Katrin Davidsdottir before & after Ben Bergeron

[24:03] Recommendations/ Resources for athletes

[26:50] Mistakes in your training that could be holding you back

[27:22] Training for The Open VS. training for Regionals

[33:48] Ben’s motto for Fitness & Health

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Apr 4, 2016

Julien Pineau, the owner of StrongFit and coach to all Crossfit Invictus athletes, has been involved in sports his entire life. At the age of 10 he was already playing soccer on a National level, and by 18 he found MMA and started his coaching career. He’s a movement specialist trained to visualize and correct proper human movement patterns, no matter what sport you come from. Every sport has its deficiencies, even Crossfit.  So, in other words, Julien is the guy who can teach you how to fix these asymmetries and imbalances and avoid some of the most common injuries suffered by Crossfiters. What’s his secret? HINT: Balance -- I could try to explain this to you myself but it sounds a hell of a lot better with a French accent, enjoy!

Topics of interest:

[9:45] Principles VS. Methods

[13:00] Balance

[14:00] Increasing performance through “stress” & how to reach Balance/ Homeostasis

[15:00] Deficiencies in Crossfit training & Training all planes of motion – Sagittal, Frontal, Transverse

[16:00] Common deficiencies/imbalances in Crossfitters and Olympic lifters

[17:30] Why are more and more Crossfitters experiencing shoulder problems?

[19:10] Exercises and movements that can help reduce asymmetries – The “squat” of the upper body

[21:26] Functional Range Conditioning

[24:45] What is Hinging and why is it so important to sports and fitness?

[27:27] How to establish proper Hinge movement

[32:45] FIX THE HINGE!

[37:18] How you should be training your anaerobic system – Low skills, low eccentric

[44:00] Be smart about how you build intensity

[47:30] Controlling intensity – It’s not what you do, but HOW you do it

 

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Mar 28, 2016

Noah Ohlsen Podcast – Show notes

Noah Ohlsen has come a long way since starting Crossfit in 2010. Known for his perfect hair and boyish smile, He has won two Crossfit Games regional competitions, and finished 8th at the 2014 & 2015 Games. Tune in to check out his old school method to gaining 30+ pounds of lean muscle, working out with big leagues; Guido Trinidad & Chase Daniels, and his journey to his first Games appearance. It’s time you get familiar with the 8th fittest man in the world because he’s definitely going to be around for a while.

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

In this episode you’ll learn:

[3:12] Dealing with critics and common misconceptions | Staying humble and mentally tough

[5:12] How Noah took his game to the next level | Surrounding yourself with people who are better than you | Finding outside motivation

[6:00] The infamous wheel barrel incident at the 2015 Crossfit Games | Overcoming set backs

[8:55] Noah’s thoughts of Guido as a mentor both in and outside of the gym | Finding good role models

[9:43] Who was Noah Ohlsen before Crossfit?

[13:30] Noah’s journey to qualifying for his first Crossfit Games

[16:02] Competitions outside of Crossfit | ECC, WODapalooza, DXB Fitness

[18:58] Going from 155lbs to 190lbs in 24 months | Weight gaining tips

[21:12] Noah’s supplement routine

[22:52] Tapering & recovering techniques for competitions | Percentage work

[25:13] Noah’s thoughts on the 2016 Open | Preparation, Strategy, and Mentality

[28:50] Post 2015 Crossfit Games season

[31:25] Finding motivation on the off season

[32:45] What’s next after Crossfit? | Noah’s plans for the future

Mar 21, 2016

Nick Sorrel has to be one of the best Gymnastic coaches in the Crossfit community. If you’re not already following him on Instagram (@nicksorrel) or working with him in our Brute Strength programs then you should be. This guy has a wealth of knowledge, and this podcast is just the tip of the iceberg. Take some notes or just soak it all in because things are about to get real gym-nasty.

In this episode you’ll learn:

[2:57] Life is a balancing act. Nick gives us a look into how he is able to manage his time between being a Surgeon, Brute Strength Head Coach, Husband and a Father.

[8:17] Collecting accomplishments VS. Collecting moments and living life with a purpose

[12:20] How to avoid getting burned out from all the responsibilities that life can throw at you

[13:58] Nick’s meaning of Faith, as described in “Mere Christianity” by C.S. Lewis

[16:18] Joining the Bruce Barbell/ Brute Strength team

[18:30] Pursuing the love of fitness through Coaching

[20:07] Implementing gymnastic progressions – “Bruce Barbell Manifesto”

[22:04] Common issues for Crossfitters in gymnastics & how Brute Strength makes improvements

[23:30] Building gymnastics foundation and establishing basic skills

[25:38] Breaking down all Crossfit gymnastics into lesser attributes – Core strength, Pushing strength, Pulling strength, Mobility, Dynamic movement, Positions

[27:50] How to build a successful Gymnastics progression

[31:08] How Brute Strength – Gymnastics incorporates skill work & skill days into your Crossfit training

[34:14] What Brute Strength – Gymnastics can do for you as an athlete/ Crossfit competitor

[38:32] The importance of body awareness and good form on the bar

[40:13] Flexibility VS. Strength in Crossfit gymnastics

[42:02] Biggest mistakes people make while inverted – Scapulohumeral rhythm, spinal accessory nerve

[44:00] Tips/ Techniques for better presses and hand stands

[46:43] Time under tension and what that means for your HSPUs

 

Resource Mentioned:

Brute Gymnastics Level 1 – a paradigm shift in the way you think about gymnastics.

COMING SOON!!!!

Mar 14, 2016
 
In this episode, I read my article "Know Your Why" and expand on some of the ideas in it with a recent experience in mind.  
 
I've spent the last two weeks in Lima, Peru as my best friend has been in the ICU over here due to swine flu and Acute Respiratory Distress Syndrome.  I've had ample time to contemplate what his death would mean to me, and before I even knew the outcome the experience was profoundly inspiring to me.  
 
My friend Bryce is an extraordinary human being that inspires nearly every person he meets to be a better person, be more vulnerable with others, have more fun, etc.  He's one of the healthiest guys I know.  He's an ultra marathoner (runs 100 miles at a time), he eats a diet full of green veggies and healthy fats, and practices yoga, meditation, and Wim Hoff breathing daily.  The fact that this happened to him tells me that it can happen to anyone, at any time, regardless of how fit and healthy you are.  
 
So I was reminded, as I often am, to do the things I want to do NOW and not later.  Life is too short to wait.  One of the things I'm most passionate is spreading the message of being vulnerable and living a life full of purpose.  Last year I wrote an article on our blog entitled "Know Your Why" which was about my personal journey from drug addiction to winning the Crossfit Games and everything in between.  
 
If you LOVE this podcast please click HERE to leave me a review.  It energizes me to keep doing these as well as pushes us higher in the rankings.  Thank you all for the support.  
 
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If you liked this episode you might also like the one I did with Chris Powell where we talk about building integrity with yourself to cause massive transformation in you life 
 
or the one with Steve Cook on dealing with fear and self doubt
 
or the one I did with Adee Zukier on the science of a 6 pack, developing a sense of worthiness and a cultivating better relationship with food.
Mar 7, 2016
Sometime last year my good friend Bruce Pitcher told me about this Fit2Fat2Fit guy that gained a bunch of weight and then lost it.  It wasn't until this interview that I understood the full story behind why Drew Manning did this.  Talk about dedication to your craft!  This guy gained 75 lbs and lost it so that he could relate to his overweight clients better.  Wow.
 
He and I both agree that the diet and training aren't nearly the biggest factors to successful transformation.  We spend the majority of the time talking about the emotional side. We talked about the highs and lows of his experiment and how he uses that to relate to his clients today.
 
In this episode you'll learn:
 
-Drew's original inspiration for the whole experiment
 
-His diet he used to gain 75lbs of fat
 
-His diet and training he used to lose it all 
 
-The emotional challenges that come with losing weight
 
-What he learned about people losing weight, and how trainers can use it to help their clients
 
Check out the Fit 2 Fat 2 Fit website.  
 
Also check out the Dollar Workout Club, where you pay $1/week for tons of free workouts and content that you can do at your house.  There is literally no excuse to not train when there are resources like this out there. 
Feb 29, 2016
Mark Divine is a former Navy Seal Commander and founder of Sealfit.  He is on a list of 5 people that have most influenced my life and that I attribute to my success.  
 
In 2012 my team, Hack's Pack, and I participated in Kokoro Class 29.  That is SEALFITs abbreviated version of Hell Week.  To explain what Kokoro is like physically, imagine the longest, most grueling Crossfit workout you've ever done.  Let's say it took you an hour.  Kokoro is just like that, except you're doing that for 50 hours straight.  It's one "evolution" after the next, and these are the most physically challenges tasks you could possible imagine.  Pair that with open sores from a shitty ruck sack rubbing against your wet, sandy body and going three days without sleep and you literally feel like you're in hell.
 
What happens is nothing short of a spiritual experience in my opinion.  Going through that type of crucible, as coach Divine calls it, changes you forever.  In this interview we discuss what goes on psychologically when people go through this type of challenge.  
 
We discuss building a team based on trust, and how gym owners and coaches can promote a better culture in their gym.  
 
There is so much wisdom in this episode. Please give it a listen and implement at least one thing he suggests in the show.  
 
 

Included in this episode:

 
- How SEALFIT makes you a better team member, and how to train this in the gym
 
-What "Run towards the sound of gunfire" means
 
-How to build trust with a team
 
-The four pillars of mental and emotional control
 
-How to use crucibles (a place or occasion of severe test or trial) to transform your mind
 
-Using the breath to train your mind
 
 
You can learn more about Commandor Divine's Unbeatable Mind program, SEALFIT, and his books at  http://sealfit.com.
 
Follow him on Twitter and Instagram at @Sealfit and Facebook Here.
Feb 22, 2016

In this interview, we discuss the diet and training of a professional physique competitor with Steve Cook.

Last year Brooke Ence called me and asked me if I wanted to coach a “Big time bodybuilder.”  I told her I had no experience whatsoever with bodybuilding and didn't know how I could help him.  She explained that he wanted to do a little Crossfit type stuff and learn some weight lifting and gymnastics.  I said yes.  That guy was Steve Cook (@SteveCook).

Steve is one of the most recognized names in the fitness industry and has competed in the Men’s Physique category at Mr. Olympia for the past several years. What I found most interesting were the things about his personal life.  How to process 900k Instagram followers, how to deal with self-doubt, and how to work through the fear of failure.

In this episode, we cover lots of different topics.  Here’s a summary:

  • His diet during the off-season
  • How he cut 8 weeks out from a competition, and what he’d do differently now
  • How he trains compared to how everyone else trains
  • A list of people he attributes to his success
  • The push-up punishment/reward technique
  • How he pushes through the fear of failure
  • Rules he gives himself for social media usage
  • His thought process on dealing with fame and staying connected to those he loves

 

Feb 15, 2016
In this podcast, the owners of Driven Nutrition Jason Rule and Brian King read and answer the questions.  Jacob Hutton and I are there to ask clarifying questions and dig a little deeper.  This one's a little different.  A while ago I posted on social media asking you all for questions about supplements. I took the 50+ questions and took the top 11. Below are the questions asked and answered.  Hope you enjoy the show.
 

1) Should people even buy supplements if their diet is shitty?  Should they just spend that extra money on higher quality food?  In terms of losing body fat?  In terms of gaining weight?

 

2) What is the difference in protein synthesis between whole foods and protein supplements?  What effect does this have on body composition?  Performance?

 

3) When an athlete is trying to cut bodyfat, the key is consistency, and a big factor in that is feeling full.  If drinking calories takes away from this feeling of being full, do you still recommend it?  Are there any athletes that need them more than others?

 

4) Is there a difference in taking straight dextrose vs. fruit, juice, sports drink, etc? 

 

5) What is creatine and how do I use it?

 

6) What is the most reliable resource for quality information on supplementation for those that want to do the research on their own?

 

7) How can we verify where ingredients come from in certain supplements?

 

8) How beneficial are BCAAs to a Crossfit athlete and when should they be taken?

 

9) What exactly is ZMA and who is it good for?  What about women? 

 

10) Are there any ingredients that we should avoid in different supplements?  How do we spot them? 

 

11) If an athlete only has $50/month to spend on supplements, what should he or she take?  How about $100?  Where should they buy it from?  

 
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Feb 8, 2016

This week I interviewed the founders of the online yoga company ROMWOD. The guys that have made yoga cool to tens of thousands of fitnessers across the world.

If you don't know who they are yet, ROMWOD allows you to either follow their daily programming, or select specific muscles to prepare or recover. They also allow you to select how long you want each session to last creating an individualized feel.

ROMWOD is based on Yin Yoga, which incorporates long holds of up to 6 minutes. Where traditional yoga incorporates a flow and continuous movement, Yin Yoga is basically just getting into a pose and hanging out. It is incredibly relaxing and effective at getting muscles and joints to open up.

They go into the physiological response of the long holds, the benefits of focusing on the breath, and just how they made it cool to do yoga. Finally. Enjoy the Show.

Feb 1, 2016
This week I interview Coach Matt Shadeed of Arkansas State University, someone that I look up to very highly in the strength and conditioning community.
 
I met coach about a year and a half ago as I took a road trip to ASU, and within 48 hours of being there was blown away by his presence in the weight room and general knowledge of athletic development.  
 
He's a "culture guy."  He believes that the culture you create is the most important thing to success.  I couldn't agree more, and I think this applies to any team or group.  He talks about how he creates a strong culture with simple ideas like energy and consistency.
 
Physically, he places a premium on his athletes moving correctly. While they are always trying to get stronger, he puts an emphasis on what a lot of people would call correctives and he just calls Human Movements.  He talks about how to incorporate things like glute activation drills, dead bugs, etc. into a high paced training environment and how to do so in the most efficient way possible.
 
Finally, we talk a little about speed development and resources to learn more.
 
Here are the three guys he recommends you go and research on human movement and correctives:  
 

Mike Robertson

 

Eric Cressey

 

Charlie Weingroff

 
 
And here are his suggestions for learning more about speed development:
 
Look up and read everything by Lee Taft - Father of the Plyo Step
 
 
Grab your notepad, because he speaks fast and drops a lot of knowledge.  Enjoy the show.
Jan 25, 2016

This week I interviewed the host of ABC's TV show Extreme Weightloss Chris Powell.  I met Chris a little over a year ago and have been inspired by him in so many ways.  We come from similar backgrounds having struggled with substance abuse and addiction.  His story of crawling out of his own rock bottom and going on to change millions of lives is absolutely incredible. 

 
Chris and his wife Heidi have helped over 70 individuals lose between 150-300 lbs each in the span of a year on the show.  He shares on this podcast what makes these people so successful and how each and every one of us can borrow some of that wisdom to better our own lives and accomplish any goal we have.  
 
We talk a lot about integrity in one's self and how that can be built, brick by brick.
 
He also talk about two of the biggest mistakes people make when trying to lose weight or accomplish a goal in general.  
 
This is one of the heavier ones, but it's very powerful.  I hope you enjoy the show.
 

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Jan 18, 2016

This week I interviewed a good friend and former coach of mine Dusty Hyland.  He needs no introduction.  Plain and simple he is one of the very best, and it shows in his athlete's performances.   

We start the show off by talking about his experience balancing coaching and competing at the same time.  This year he competed as a masters athlete then immediately after began coaching his athletes.  
We talk about programming and he shares the top 3 things that most coaches are failing to put in their programs.  
 
We talk a lot about the mental approach to the sport of fitness and some specific, some not so specific, ways of improving your mental game or your athletes mental game. 
 
He also gives a book recommendation at the very end, written by the strength and conditioning coach of Michael Jordan and Kobe Bryant called "Relentless."  I ordered it as we were on the podcast.  Check it out.  
 
Finally, I'll apologize beforehand for the audio quality.  This was my first Skype interview,  and the quality is a little choppy.  I promise this will improve.  Thanks, and I hope you enjoy the show.
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