Is Joel Seedman the most dangerous influencer in the fitness industry? In this episode of the THIRST For More Podcast, we put his most prominent claims under the microscope -- including his 90-degree joint angle rule, his chaos training methodology, and the business model behind his Advanced Human Performance brand.

This is not a rant. This is evidence-based analysis built for fitness professionals who need to know how to evaluate information, push back on pseudoscience with clients, and protect their coaching reputation.

WHAT WE COVER

• Who is Joel Seedman and why his content matters to fitness professionals
• The 90-degree joint angle rule and what decades of research actually show about range of motion
• Chaos training and instability protocols: evidence vs. marketing
• How credentials and scientific language get used to sell ideas the research does not support
• The five training principles that are consistently backed by peer-reviewed research
• What all of this means for your coaching career, your clients, and your professional reputation

RESEARCH REFERENCED

• Bloomquist et al. (2013) - Effect of range of motion in heavy load squatting on muscle and tendon adaptations - European Journal of Applied Physiology
• Schoenfeld (2010) - Squatting kinematics and kinetics and their application to exercise performance - Journal of Strength and Conditioning Research
• Hartmann et al. (2013) - Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load - Sports Medicine
• Behm and Colado (2012) - The effectiveness of resistance training using unstable surfaces and devices - Journal of Human Kinetics
• Behm et al. (2010) - The use of instability to train the core musculature - Applied Physiology Nutrition and Metabolism
• Ratamess et al. (2009) - NSCA Position Statement on Progression Models in Resistance Training - Medicine and Science in Sports and Exercise
• Schoenfeld and Grgic (2020) - Effects of range of motion on muscle development during resistance training - Journal of Human Kinetics

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Plyometric training is everywhere. Box jumps, depth drops, bounding — almost every athlete program includes them. But here's the inconvenient truth: most plyometric training produces gym results that never show up on the field, court, or track. In this episode, we dig into why that transfer gap exists and how to close it.

The problem isn't that plyometrics don't work — the research is clear that they do. The problem is that most programs confuse explosive output with reactive ability, ignore the role of contact time, and apply general methods without accounting for sport demands. By the end of this episode, you'll have a framework that changes how you think about and program plyometrics entirely.

WHAT WE COVER

1. The neuromuscular basis of the gym-to-sport transfer problem
2. Reactive strength vs. explosive strength — understanding the difference
3. The three phases of the stretch-shortening cycle and which phase coaches most often neglect
4. The Reactive Strength Index (RSI) as a practical training and monitoring tool
5. The most common plyometric programming mistakes (volume, variation, and zero specificity)
6. A specificity spectrum model — from general GPP jumps to sport-replicated movements
7. How to periodize plyometrics within a larger training block
8. Sport-specific case studies for sprinting, soccer, basketball, and change-of-direction sports

RESEARCH REFERENCED

1. Chimera et al. (2004) — Plyometric training effects on SSC and muscle activation patterns
2. Flanagan & Comyns (2008) — RSI as a measurement tool for change of direction readiness
3. Markovic & Mikulic (2010) — Neuro-muscular and morphological adaptations following plyometric training
4. Meylan & Malatesta (2009) — Effects of in-season plyometric training in youth soccer
5. Lloyd et al. (2012) — Long-term athletic development considerations for plyometric training
6. Suchomel, Nimphius & Stone (2016) — Importance of muscular strength in athletic performance
7. Turner & Jeffreys (2010) — The stretch-shortening cycle: proposed mechanisms and methods for enhancement

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Progressive overload is the cornerstone of every effective training program — and one of the most misrepresented concepts in the fitness industry. In this episode, we go beyond the oversimplified "just add weight" advice and break down seven evidence-based myths that are limiting gains and leading coaches to program ineffectively. Whether you're a strength coach, personal trainer, or serious trainee, this episode will give you a more sophisticated, research-backed framework for applying progressive overload at every stage of training.

WHAT'S COVERED

Myth #1 — Progressive Overload Means Adding Weight The research shows load is only one of six overload variables. A 2017 study by Schoenfeld's lab found equivalent hypertrophy across wide load ranges when volume was equated — meaning load alone is not the determining factor for muscle growth at the intermediate and advanced level.

Myth #2 — You Must Progress Every Single Session The supercompensation model shows adaptation occurs over training blocks, not individual sessions. Chasing session-to-session PRs increases injury risk and is antithetical to sound periodization principles.

Myth #3 — More Is Always Better Exceeding maximum recoverable volume produces catabolic outcomes. The research on overtraining syndrome shows performance decrements can last six months or more in severe cases. Volume must be periodized — not monotonically increased.

Myth #4 — Progressive Overload Is Universal Training age, chronological age, and individual response variability require individualized progression models. HERITAGE Family Study data revealed VO2max responses to identical protocols ranging from 0% to over 40% improvement in the same population.

Myth #5 — Soreness Equals Progress The repeated bout effect shows that reduced DOMS after repeated exposures is a sign of successful adaptation — not a plateau. Chasing soreness is not an evidence-based programming strategy.

Myth #6 — Technique Doesn't Count as Overload Technique improvements that increase mechanical tension on target musculature at the same external load are a legitimate and measurable form of progressive overload. Tempo manipulation research confirms this.

Myth #7 — Overload Only Applies to Strength Training Progressive overload governs all physical adaptation — including conditioning, mobility, and sport-specific training. Loaded progressive stretching research from Kassiano et al. (2022) confirms the principle applies even to flexibility and range-of-motion development.

PRACTICAL TAKEAWAYS

1. Use all six overload variables: load, volume, density, range of motion, technique, and variation
2. Evaluate training sessions by stimulus quality — not by whether a new PR was set
3. Periodize volume in accumulation and intensification phases; always include deloads
4. Match progression models to training age and chronological age
5. Track performance metrics, not soreness levels
6. Apply technique refinement before defaulting to additional load or volume
7. Apply progressive overload principles across all fitness domains — not just the weight room

KEY RESEARCH CITED

Krieger JW (2010) — Single vs. multiple sets, JSCR

Schoenfeld BJ et al. (2017) — Load and hypertrophy

Kreher & Schwartz (2012) — Overtraining Syndrome, Sports Health

Deschenes MR (2004) — Age-related neuromuscular changes

McHugh MP (2003) — The repeated bout effect, SJMSS

Lorenz & Morrison (2018) — Periodization review, SCJ

Kassiano et al. (2022) — Muscle length and hypertrophy, Sports Medicine

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

The recruiting pipeline is a multi-billion dollar industry selling families a dream that statistically almost never comes true. In this episode, I expose the economics behind recruiting platforms, showcase tournaments, and highlight reel services. I share what college coaches actually say about how they recruit (hint: 80% prefer a direct email over any platform), break down why less than 5% of athletes at showcases get genuinely evaluated, and address the alarming trend of recruiting profiles for twelve-year-olds. Then I give you a seven-step framework that costs 95% less and delivers better results. Whether you’re a parent, coach, or fitness professional, this is the recruiting reality check the industry doesn’t want you to hear.

KEY TAKEAWAYS

1. The youth sports market exceeds $40 billion annually, with billions flowing into the recruiting pipeline sub-industry (platforms, showcases, highlight reels, recruiting services)

2. Only about 7% of high school athletes play college sports at any level; roughly 2% receive any athletic scholarship

3. 80% of college coaches surveyed said they dislike receiving messages from recruiting platforms; 98% prefer direct personal emails from athletes

4. At a typical showcase with ~960 athletes, fewer than 50 may be genuinely evaluated by attending coaches

5. Professional highlight reels are less useful to coaches than raw game footage uploaded for free to YouTube

6. Recruiting profiles for 12-year-olds serve parental anxiety, not athletic development

7. The proven recruiting approach (direct email, school-specific camps, coaching networks, honest self-assessment) costs $2–4K total vs. $60–80K for the all-in pipeline approach

Research & Sources:

• NCAA Recruiting Facts Sheet (2024 data)

• NCAA Estimated Probability of Competing in College Athletics

• Aspen Institute – State of Play / Project Play Reports

• Youth Sports Business Report – Industry Data & Analysis

• Athlete College Advisors – Coach Communication Preferences Survey

• PwC Sports Industry Outlook Report

• TIME Magazine – “How Kids’ Sports Became a $15 Billion Industry”

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Imposter syndrome is one of the most common and least discussed challenges facing fitness professionals today. In this solo episode, we go deep on the psychology, the science, and the solutions — giving you a research-backed framework for managing the feeling that you’re not good enough, even when the evidence says otherwise.

WHAT WE COVER

1. The origins of imposter syndrome research (Clance & Imes, 1978)
2. Prevalence data: why ~70% of people experience this at some point
3. Dr. Valerie Young’s five imposter subtypes (Perfectionist, Expert, Natural Genius, Soloist, Superhuman)
4. Five industry-specific vulnerability factors: low barrier to entry, social media comparison, evolving science, attribution confusion, and professional isolation
5. Career costs: undercharging, avoided opportunities, burnout, and certification hoarding
6. The R.E.A.L.S. Framework: Reframe, Externalize, Accept, Leverage Community, Set Benchmarks
7. A 5-step action plan to implement this week

KEY TAKEAWAYS

1. Imposter syndrome targets competent people who cannot internalize their competence — it’s not about actual lack of skill.

2. The fitness industry creates unique conditions (low barrier to entry, visual comparison culture, evolving science) that amplify imposter feelings.

3. More certifications do not fix imposter syndrome — research shows IP scores don’t decrease with increased credentials.

4. The goal is not eliminating imposter feelings but changing your relationship with them through cognitive reframing, evidence documentation, and professional community.

5. Imposter syndrome has measurable career costs including lower income, avoided growth opportunities, and increased burnout risk.

RESOURCES MENTIONED:

• Clance, P.R. & Imes, S.A. (1978). The imposter phenomenon in high achieving women. Psychotherapy: Theory, Research & Practice, 15(3), 241–247.

• Bravata, D.M. et al. (2020). Prevalence, predictors, and treatment of impostor syndrome: A systematic review. Journal of General Internal Medicine, 35(4), 1252–1275.

• Neureiter, M. & Traut-Mattausch, E. (2016). An inner barrier to career development. Frontiers in Psychology, 7, 48.

• Vergauwe, J. et al. (2015). Fear of being exposed: The trait-relatedness of the impostor phenomenon. Journal of Vocational Behavior, 88, 182–187.

• Hofmann, S.G. et al. (2012). The efficacy of cognitive behavioral therapy: A meta-analysis. Cognitive Therapy and Research, 36, 427–440.

• Cokley, K. et al. (2018). The roles of gender stigma consciousness and impostor phenomenon in career development. Journal of Career Development, 45(2), 141–154.

• Rozgonjuk, D. et al. (2021). Social comparison orientation mediates the relationship between social media use and self-esteem. Computers in Human Behavior, 115, 106587.

• Gloster, A.T. et al. (2020). The empirical status of acceptance and commitment therapy: A review. Journal of Contextual Behavioral Science, 18, 181–192.

• Hutchins, H.M. et al. (2018). What imposters risk at work: Exploring burnout and coping. Human Resource Development Quarterly, 29(3), 267–293.

• Locke, E.A. & Latham, G.P. (2002). Building a practically useful theory of goal setting. American Psychologist, 57(9), 705–717.

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Every year brings new fitness trends that promise to revolutionize training, optimize performance, and deliver better results. But which trends are backed by solid research and which are just clever marketing designed to sell courses and supplements?

In this episode, I break down the biggest trends in the fitness industry right now using a simple three-question framework: Is there peer-reviewed research? Is the effect size meaningful? Does the cost-benefit analysis make sense?

WHAT'S HERE TO STAY (Backed by Strong Evidence):

1. Velocity-Based Training (VBT) - 47 studies showing 8-15% improvements in power output with precise autoregulation and increasingly affordable technology
2. Individualized Protein Targets - ISSN 2023 position stand confirms 1.6-2.2g per kg of lean body mass beats generic "1g per pound" recommendations
3. Zone 2 Cardio - European Heart Journal 15-year study of 10,000 adults shows this is the strongest predictor of longevity and cardiovascular health
4. Blood Flow Restriction Training - Meta-analysis of 75 studies proves comparable hypertrophy at 20-30% loads vs. traditional 70-80% training

OVERHYPED BUT HAS MERIT (Nuanced Reality):

1. Menstrual Cycle-Based Training - Small effect sizes (0.2-0.4) with huge inter-individual variation; useful as autoregulation tool, not prescriptive mandate
2. Wearable Technology & HRV - Good data collection, improving algorithms, but most people lack interpretation skills; valuable for long-term trends, not daily micromanagement
3. Movement Quality Assessments - Generic screens like FMS show near-zero injury prediction, but watching loaded movement patterns absolutely matters

STRAIGHT-UP HYPE (Avoid or Question Heavily):

1. Spot Reduction - Definitively debunked in systematic reviews; fat loss is systemic, not localized
2. Extreme Biohacking - Ice baths can blunt muscle growth post-workout; most protocols have absurd cost-benefit ratios compared to sleep and nutrition fundamentals
3. Muscle Confusion - Muscles respond to progressive overload, not constant variation; consistency beats random program changes
4. "Optimal" Training Frequency - When volume is equated, frequency explains less than 5% of outcome variance; individualization trumps one-size-fits-all splits

COMING SOON:

1. Affordable genetic testing for individualized programming
2. AI-assisted program design for real-time adjustments
3. Muscle protein synthesis biomarkers for precision nutrition

KEY FRAMEWORK FOR EVALUATING TRENDS:

1. Look for peer-reviewed research in legitimate journals
2. Evaluate whether effect sizes are practically meaningful (typically 0.5+ Cohen's d)
3. Run cost-benefit analysis against fundamentals like sleep, nutrition, consistent training

RESOURCES MENTIONED:

1. Journal of Strength and Conditioning Research
2. Sports Medicine Journal
3. European Heart Journal
4. International Society of Sports Nutrition
5. British Journal of Sports Medicine

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Most fitness professionals dramatically underserve their older adult clients by following outdated, overly cautious programming that has no research support. This episode challenges the conventional "senior fitness" model and provides evidence-based protocols for getting real results with aging populations.

Episode Highlights:

Understanding the actual physiological changes that occur with aging, including sarcopenia, type two muscle fiber loss, and neuromuscular adaptations. Learn why many of these changes result from decades of inactivity rather than aging itself, and how proper training can reverse them.

Debunking the most harmful myths in senior fitness, including the beliefs that older adults should only use light weights, that high-intensity training increases injury risk, and that balance exercises on unstable surfaces prevent falls. Research proves all of these assumptions wrong.

Programming principles for older adults that maximize results while managing legitimate risks. Discover why older adults need to train at seventy to eighty-five percent of their one-rep max, how to implement power training safely, and which variables need adjustment compared to younger populations.

Working intelligently around common pathologies like osteoarthritis, osteoporosis, and rotator cuff issues without eliminating effective training. Learn specific exercise modifications and progression strategies that build capacity rather than avoid challenge.

Business strategies for capturing the older adult market, including marketing approaches that emphasize functional outcomes, communication styles that build trust, and referral strategies that grow your client base exponentially.

Key Research Findings:

Older adults can increase muscle mass by ten to fifteen percent and strength by twenty-five to thirty-five percent with proper resistance training, achieving similar relative gains to younger individuals. High-intensity training at eighty percent of one-rep max has been proven safe and effective even in nursing home residents with an average age of eighty-seven. Strength training reduces fall risk by up to forty percent, while traditional balance exercises on unstable surfaces show negligible effects.

Who This Episode Is For:

Personal trainers and strength coaches working with aging populations or looking to expand into this demographic. Gym owners wanting to capture the fastest-growing and most profitable market segment in fitness. Fitness professionals seeking evidence-based approaches that produce real results rather than following industry conventions.

By 2030, all baby boomers will be over sixty-five, representing the largest client base available to fitness professionals. Those who can effectively train older adults based on research rather than myth will dominate this market in the coming decades.

RESEARCH REFERENCED:

1. Journal of Applied Physiology: Sarcopenia and muscle loss rates
2. Journal of the American Medical Association: High-intensity training in nursing home residents
3. Medicine and Science in Sports and Exercise: Optimal training intensities for older adults
4. Journal of Strength and Conditioning Research: Balance training effectiveness
5. British Medical Journal: Fall prevention through strength training
6. Sports Medicine: Injury rates in older adult resistance training
7. Journal of Gerontology: Power training versus traditional strength training
8. Osteoarthritis and Cartilage: Resistance training effects on arthritis

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

This episode takes a different approach because the message is too important for coaches and parents to hear separately. Youth travel sports have transformed into a nineteen billion dollar industry that affects how millions of young athletes develop, and the disconnect between what coaches understand and what parents believe is creating problems for the kids caught in the middle.

Whether you're a strength coach working with travel athletes or a parent investing thousands in your child's sports career, you need to understand what the research actually shows about specialization, development, injury risk, and long-term outcomes. This comprehensive episode provides both audiences with the same evidence-based framework so you can work together effectively rather than working at cross-purposes.

What Coaches Will Learn:

The landscape of youth travel sports has fundamentally changed, with single-sport specialization among youth under fourteen jumping from roughly thirty percent to over seventy percent in two decades. Understanding this shift helps you contextualize the pressures families face and the athletes you're training. You'll learn specific movement screening protocols for identifying deficiencies in sport-specialized athletes, maturation assessment approaches for programming appropriately for developmental stage, and communication frameworks for navigating difficult conversations with parents about training volume, intensity, and specialization.

The episode covers practical programming strategies for young athletes who are already overtrained from their sport, including how to periodize around inadequate recovery, when to prioritize movement quality over performance enhancement, and how to create training environments that support psychological health and intrinsic motivation when travel sports culture often does the opposite.

What Parents Will Learn:

Understanding the actual research on sport specialization, injury risk, and long-term athletic development is critical for making informed decisions about your child's athletic participation. You'll learn that early specialization increases injury risk by seventy to ninety-three percent compared to multi-sport participation, that approximately seventy percent of youth athletes quit organized sports by age thirteen primarily due to burnout and loss of enjoyment, and that less than two percent of high school athletes receive any college athletic scholarship funding.

The episode provides practical guidance on recognizing warning signs of overtraining and burnout in your child, understanding what developmentally appropriate training actually looks like at different ages, working effectively with your child's strength coach or trainer, and resisting cultural pressure to specialize early despite what research recommends. You'll also get honest information about the economics of travel sports and realistic expectations about college scholarships as return on investment.

Shared Understanding for Better Outcomes:

Both coaches and parents will understand the developmental science showing why multi-sport participation until mid-adolescence leads to better outcomes than early specialization, the psychological research documenting burnout and anxiety in youth athletes, the biomechanical reasons why repetitive single-sport training creates injury risk in developing bodies, and the economic forces driving travel sports culture even when they conflict with best developmental practices.

The episode emphasizes that coaches and parents are on the same team when it comes to young athlete well-being, provides frameworks for better communication and collaboration between these groups, and offers evidence-based alternatives to the current travel sports culture that serve young athletes more effectively.

Research Foundation:

This episode synthesizes research from the American Academy of Pediatrics clinical reports on sport specialization, the Aspen Institute's Project Play comprehensive youth sports participation studies, multiple papers from the American Journal of Sports Medicine on injury rates and specialization, the Journal of Clinical Sport Psychology's research on athlete burnout, Sports Health systematic reviews on early specialization outcomes, and developmental psychology literature on identity formation and intrinsic motivation.

Who This Episode Serves:

Essential listening for strength and conditioning coaches working with youth athletes, personal trainers seeing young clients in competitive sports, gym owners building youth development programs, parents with children in travel sports or considering that path, youth sport coaches seeking developmental perspective, athletic directors making program decisions, and anyone invested in the future of youth athletics.

Moving Forward:

The youth travel sports system has real problems that research has clearly documented, but individual families and coaches operating within that system can still make better decisions. This episode provides the knowledge base for coaches to apply developmental science in their programming and communication, for parents to make informed choices about their child's athletic participation, and for both groups to work collaboratively rather than at cross-purposes.

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Welcome to a special year-in-review episode where I'm pulling back the curtain on everything that happened with THIRST gym in 2025. This was my biggest growth year yet—crossing 6K YouTube subscribers, getting monetized, purchasing our own gym facility, and expanding across multiple platforms. But it wasn't all wins. I'm also sharing the setbacks, the expensive mistakes, and the hard lessons that are shaping my 2026 strategy.

In This Episode, You'll Learn:

1. How I grew my YouTube channel to over 6,000 subscribers and finally got monetized (plus why hiring a video editor was a game-changer)
2. The strategy behind bringing the podcast back and building steady listenership while testing new formats
3. What drove 4,000+ new Instagram followers and created some of my most viral posts ever
4. The reality of purchasing vs. renting a gym facility—the ups, downs, and financial implications (see episode 51 here)
5. How we streamlined our gym business operations even as total revenue decreased (and why that was actually the right move)
6. My biggest mistake of 2025: outsourcing online client growth strategies and why it didn't deliver (but what I still learned from the experience)
7. What's changing in 2026: more frequent shows, more guests, and the experiments I'm running

If you're a fitness professional trying to build a content platform, grow your business, or scale your gym, this episode gives you a transparent look at what actually works—and what doesn't. I'm not sugarcoating the challenges or hiding the failures. This is real-world insight from someone actively building in the trenches.

Whether you're just starting your content journey or you're already established and looking to level up, there are actionable takeaways here that can save you time, money, and frustration.

Thank you to everyone who has supported the podcast, watched the YouTube content, followed on Instagram, and engaged with this brand. Your support makes this possible, and I'm committed to delivering even more value in 2026.

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Most fitness certifications give you ONE chapter on nutrition, then send you into the real world where clients immediately ask about keto, intermittent fasting, and whether they need to eat 6 meals a day to "boost their metabolism."

Sound familiar?

This episode bridges the gap between what your certification taught you and what you actually need to know to confidently guide clients on nutrition. We're diving deep into energy balance, macronutrient optimization, meal timing myths, evidence-based supplementation, and most importantly—how to communicate nutrition principles in a way that creates real adherence and results.

This isn't surface-level advice. This is the practical application of nutrition science that separates adequate trainers from exceptional ones.

WHAT YOU'LL LEARN IN THIS EPISODE:

Energy Balance Mastery

• Why energy balance is the foundation that determines all body composition changes
• The four components of Total Daily Energy Expenditure (TDEE) and why they matter
• How to create sustainable deficits without destroying your client's metabolism
• The minimum effective dose approach to fat loss

Macronutrient Strategies

• Evidence-based protein requirements: 1.6-2.2g/kg for resistance-trained clients
• How to adjust protein during fat loss phases to preserve muscle mass
• Carbohydrate needs based on training demands (not diet trends)
• Setting fat intake for optimal hormonal function and adherence

Meal Timing & Frequency Truth

• What the research actually says about eating 6 meals vs. 3 meals per day
• The real story on the "anabolic window" and post-workout nutrition
• How to optimize protein distribution for muscle protein synthesis
• Making intermittent fasting work (if clients want to use it)

Supplement Science

• The only supplements with strong research backing (spoiler: it's a short list)
• Why BCAAs and most fat burners are a waste of money
• Creatine, caffeine, and protein powder—how to use them effectively
• Understanding scope of practice with supplement recommendations

Communication & Behavior Change

• How to meet clients where they are instead of overwhelming them with information
• Teaching clients to think critically vs. just following meal plans
• Addressing adherence factors that actually matter in real life
• When to refer to a Registered Dietitian (and why it builds trust)

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

80% of personal trainers quit within their first year—not because they lack knowledge, but because nobody prepared them for the reality of the job. In this episode, I break down the three critical phases of your first 90 days as a personal trainer and provide the tactical, real-world advice you need to build a sustainable, successful career in fitness.

Whether you just got certified, you're a few weeks into your first training job, or you're two months in wondering if you made the right choice—this episode gives you the survival guide nobody else provides. From building your client base to managing imposter syndrome, from mastering gym politics to optimizing your business with data, we cover everything your certification program didn't teach you.

EPISODE HIGHLIGHTS

→ The shocking statistic about new trainer dropout rates and why it happens

→ Why the first 90 days aren't a grace period—they're your foundation

→ The relationship-building mistake that costs new trainers thousands in lost revenue

→ How to approach your first clients: underpromise and overdeliver

→ The admin mistakes that damage your professional reputation

→ Why successful trainers are specialists, not generalists

→ The truth about imposter syndrome and how to work through it

→ Energy management strategies to prevent burnout

KEY TOPICS COVERED:

The Three Phases Framework:

• Days 1-30 (Absorption Phase): Learning your environment, mastering systems, and understanding gym culture
• Days 31-60 (Establishment Phase): Building your client base, refining processes, and handling retention challenges
• Days 61-90 (Optimization Phase): Using data to improve, identifying your niche, and setting up long-term success

Critical Skills & Strategies:

• Why knowing how to program workouts is only 20% of success
• The "floor presence" strategy for organic client acquisition
• How to build relationships with facility staff that lead to referrals
• Documentation systems that improve client retention
• Handling cancellations, no-shows, and the 8-12 week dropout danger zone
• Managing energy and avoiding early burnout
• Overcoming imposter syndrome as a new professional

The 7 Non-Negotiables:

1. Show up consistently and professionally
2. Put client experience above everything else
3. Stay humble and curious
4. Build relationships, not just client lists
5. Track everything you do
6. Invest in yourself continuously
7. Think long-term from day one

PRACTICAL TAKEAWAYS:

✓ Speed work MUST come first in training sessions when your CNS is fresh

✓ Keep speed sessions to 300-600m total volume with full recovery between reps

✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development

✓ Film yourself running to identify and correct technical inefficiencies

✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed

✓ Allow 48-72 hours recovery between high-intensity speed sessions

✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints

✓ Always match your training to sport-specific demands

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Most athletes think getting faster is simple: just run more sprints. But that's only scratching the surface. In this episode, we dive deep into the REAL science of speed development—from neural adaptations and power production to biomechanics and the mental game that separates good athletes from elite speedsters.

Whether you're a competitive athlete, weekend warrior, or coach looking to level up your programs, this comprehensive guide will change how you approach speed training forever. This isn't your typical "run faster" content. We go BEYOND the surface to explore the neuroscience, biomechanics, power development, and programming strategies that actually work.

IN THIS EPISODE YOU'LL LEARN

✅ Why your nervous system (not your legs) determines your speed

✅ The force-velocity curve and rate of force development explained

✅ Technical mistakes that are killing your speed (and how to fix them)

✅ The mental component elite sprinters use to unlock performance

✅ How to program speed training for maximum results

✅ Sport-specific speed strategies for football, basketball, soccer & more

✅ Common mistakes that keep athletes slow (even when working hard)

KEY TOPICS COVERED:

→ The Neural Foundation of Speed

• Motor unit recruitment & rate coding

• High-threshold motor units & Type II muscle fibers

• Intermuscular coordination & stretch-shortening cycle

• Central nervous system fatigue

→ The Power-Speed Relationship

• Force-velocity curve fundamentals

• Rate of force development (RFD)

• Olympic lifts, plyometrics & reactive strength training

• Horizontal vs. vertical force application

→ Technical Efficiency: The Hidden Speed Killer

• Ground contact time & biomechanical efficiency

• Proper posture and body positioning

• Arm action mechanics & stride optimization

• Common technical faults and how to fix them

→ The Mental Component of Speed

• The paradox of "relaxed effort"

• Visualization & mental rehearsal techniques

• Confidence, flow state, and attentional focus

• How tension kills speed performance

→ Sport-Specific Speed Development

• Linear speed vs. multidirectional speed

• Acceleration vs. maximum velocity training

• Speed endurance & repeated sprint ability

• Position-specific training needs

→ Programming for Speed Development

• Periodization principles for optimal results

• Weekly training structure & session design

• Volume, intensity, and recovery guidelines

• Exercise selection and progression strategies

→ Common Mistakes That Keep Athletes Slow

• Training speed when fatigued

• Neglecting strength development

• Ignoring technique work

• Insufficient recovery between sessions

• Sport-specific training neglect

PRACTICAL TAKEAWAYS:

✓ Speed work MUST come first in training sessions when your CNS is fresh

✓ Keep speed sessions to 300-600m total volume with full recovery between reps

✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development

✓ Film yourself running to identify and correct technical inefficiencies

✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed

✓ Allow 48-72 hours recovery between high-intensity speed sessions

✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints

✓ Always match your training to sport-specific demands

RESOURCES & RESEARCH CITED:

→ "The Science and Practice of Strength Training" by Zatsiorsky

→ Frans Bosch's motor learning and coordination research

→ Force-velocity curve training applications

→ Stretch-shortening cycle mechanics

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Your pre-workout might be destroying your long-term motivation. Here's why.

Most lifters think they need MORE stimulation to stay motivated – stronger pre-workout, louder music, constant progress pics, social media validation. But this episode reveals the neuroscience showing you're actually KILLING your dopamine system and setting yourself up for burnout.

In this deep dive, we break down the real science of dopamine – how it works, why your "motivation hacks" are backfiring, and how to build unstoppable drive that lasts for DECADES, not just weeks.

We cover the cold exposure study that shows 250% dopamine increases (rivaling cocaine), why intermittent fasting works neurochemically, how to rewire your brain to crave hard work, and the exact protocols elite athletes use to maintain peak motivation without burning out.

This is NOT your typical "get motivated" fluff. This is hard neuroscience applied to real training.

IN THIS EPISODE YOU'LL LEARN

✅ Why dopamine PEAKS actually lower your baseline motivation (and how to prevent it)

✅ The cold exposure protocol that boosts dopamine 250% for HOURS without crashing

✅ Why stacking pre-workout + music + social media is ruining your long-term drive

✅ How to rewire your brain to release dopamine from hard work itself (the David Goggins effect)

✅ The intermittent reward schedule that keeps motivation high forever

✅ Supplements that work (and the ones that will wreck your dopamine system)

✅ Why your weekend Netflix binges are killing your Monday morning training motivation

✅ The simple test to know if your dopamine system is healthy or broken

RESOURCES & RESEARCH CITED:

Scientific Studies:

• European Journal of Physiology: Human physiological responses to cold water immersion
• Volkow et al. (2015): Caffeine increases dopamine receptor density
• Stanford University: Intrinsic motivation and reward study
• Nature Reviews Neuroscience: Spatial and temporal scales of dopamine transmission

Recommended Books:

• "Dopamine Nation: Finding Balance in the Age of Indulgence" by Dr. Anna Lembke
• "The Molecule of More" by Daniel Lieberman & Michael Long

Further Learning:

• Carol Dweck's research on growth mindset
• Dr. Samer Hattar's circadian biology research
• David Goggins' approach to mental toughness

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Is the Max Effort Method the key to unlocking your absolute strength potential—or a dangerous path to injury and burnout? In this comprehensive episode, we break down everything you need to know about training with maximal loads (90% or more of your 1RM).

Discover how max effort training rewires your nervous system, optimizes motor unit recruitment, and produces superior strength gains compared to lighter training methods. But we don't sugarcoat the risks—CNS fatigue, injury potential, and recovery demands are all covered in detail.

From Soviet sports science to Westside Barbell, learn why the max effort method has produced countless elite athletes and world record holders, and exactly how to program it safely and effectively for YOUR goals.

Whether you're a powerlifter, Olympic weightlifter, CrossFit athlete, or serious strength enthusiast, this episode gives you the complete roadmap to incorporating max effort training into your program without destroying yourself.

IN THIS EPISODE YOU'LL LEARN

The scientific definition of the Max Effort Method and its origins in Soviet sports science

How Vladimir Zatsiorsky's three methods of strength training revolutionized the field

The difference between Bulgarian and Soviet weightlifting systems

How Westside Barbell's Conjugate Method adapted max effort principles for American lifters

The neurological adaptations that occur when lifting maximal loads

Motor unit recruitment patterns and CNS efficiency improvements

Research-backed evidence showing 15%+ strength gains from max effort training

The seven key benefits of max effort training (including some surprising ones)

The honest truth about CNS fatigue, overtraining, and injury risks

Why exercise rotation is critical to avoid accommodation and burnout

Prilepin's Chart and optimal training volumes at 90%+ intensity

Practical programming guidelines: sets, reps, frequency, and exercise selection

How to know when to stop before grinding yourself into the ground

Velocity-based training applications for safer max effort work

Modifications for powerlifters, Olympic lifters, team sport athletes, CrossFitters, and general fitness enthusiasts

Recovery protocols and periodization strategies for long-term success

KEY CONCEPTS COVERED

• Vladimir Zatsiorsky's three methods of strength training
• Prilepin's Chart and optimal training volumes
• Motor unit recruitment and rate coding
• Intramuscular vs. intermuscular coordination
• Central nervous system adaptations to maximal loading

Training Systems:

• Soviet weightlifting methodology
• Bulgarian max-out system under Ivan Abadjiev
• Westside Barbell's Conjugate Method
• Exercise rotation to prevent accommodation
• The law of accommodation and how to overcome it

Programming Principles:

• Training intensity: 90-100% of 1RM
• Optimal volume: 4-10 total lifts at 90%+
• Frequency: 1-2 max effort sessions per week
• Exercise selection and rotation schedules
• Integration with dynamic effort and repetition methods

Safety & Recovery:

• Signs of CNS fatigue and overtraining
• Injury prevention strategies
• When to stop before failure
• Velocity-based training thresholds
• Periodization and deload protocols

RESOURCES MENTIONED

New Ebook: "Max Effort Training: The Complete Guide"

Get the comprehensive resource that takes everything from this episode and puts it into action:

• 10,000+ words of detailed, science-based content
• 12 comprehensive chapters covering every aspect of max effort training
• 9 complete 12-week training programs for different experience levels and goals
• Exercise selection and rotation strategies
• Detailed programming principles and periodization models
• Recovery and injury prevention protocols

Download now at: https://whop.com/thirst/max-effort-training-ebook/

Scientific References:

• "Science and Practice of Strength Training" by Vladimir Zatsiorsky & William Kraemer
• Prilepin's research on optimal training volumes (1975)
• Moss et al. (1997) - Effects of maximal effort strength training study
• Jenkins et al. - Voluntary muscle activation and EMG amplitude studies
• Multiple peer-reviewed studies on loading recommendations and strength adaptations

DISCLAIMER

The information provided in this podcast is for educational and informational purposes only and should not be construed as medical or professional advice. Always consult with a qualified coach or healthcare professional before beginning any new training program, especially one involving maximal loads. Individual results may vary based on experience level, genetics, recovery capacity, and adherence to proper programming.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this episode, we sit down with Jeremy Hartman, one of America's premier strength and powerlifting coaches whose athletes have collectively shattered 9 world records, set over 70 American records, and earned more than 20 national titles. Jeremy shares the stories behind his most successful athletes, his coaching philosophy for long-term development, and the invaluable lessons learned from 15+ years working alongside legends like Louie Simmons and Ed Coan.

From coaching 14-year-old world record holders to guiding high school wrestlers into Division I programs, Jeremy reveals what it takes to build champions from the ground up—and keep them healthy and successful for over a decade.

Key Topics Discussed

Coaching Philosophy: How to develop athletes from the ground up for long-term success

Youth Development: Programming and training considerations for young athletes like Claire Mainous

Sport-Specific Training: Differences between powerlifting, wrestling, and other athletic populations

Westside Barbell Legacy: 15+ years of experience working with Louie Simmons and the Westside methodology

Ed Coan Collaboration: Insights from working with the greatest powerlifter of all time

Building Winning Programs: Strategies for developing state championship-level high school programs

Military & College Coaching: Adapting training for diverse populations from National Guard to Division I athletes

Longevity & Health: Keeping athletes strong and injury-free across 10+ year coaching relationships

ABOUT JEREMY HARTMAN

Jeremy Hartman is a licensed educator, high school strength and conditioning coach, and elite powerlifting and strength coach based in Indianapolis, Indiana. With a proven track record of success, Jeremy has coached at some of the top athletic programs in the state, including with the Indiana National Guard, where he trained military officers and physical fitness instructors to achieve peak performance.

As a competitive powerlifter, Jeremy has represented the United States on the international stage, competing in three different countries. He is a multiple-time national champion and world championship medalist, earning recognition for his expertise and dedication to the sport.

Jeremy was named the 2023 USA Powerlifting National Coach of the Year and received the 2024 SWIS Symposium Lifetime Achievement Award for his contributions to strength and conditioning. He has led strength programs at three different high schools, each winning at least one state championship under his guidance.

RESOURCES & LINKS

Follow Jeremy on Instagram: @hartmanperformance

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this deeply personal episode, we're sharing the full story of our gym's forced relocation due to eminent domain. From the shocking initial notice to searching for a new space, we're opening up about the financial realities, emotional challenges, and unexpected silver linings of this journey.

If you've ever wondered what happens when the government seizes private property for public development, or you're facing your own business crisis, this episode offers an honest, behind-the-scenes look at resilience, community, and rebuilding.

In This Episode, We Discuss:

The Eminent Domain Process

• What eminent domain actually means for small business owners
• Timeline from notification to relocation
• Legal rights and compensation negotiations
• The real costs beyond what's covered

Financial & Business Impact

• Relocation expenses vs. compensation received
• Managing existing memberships and contracts during transition
• Impact on staff and operations
• Hidden costs of moving a commercial gym

The Human Side

• How our community reacted to the news
• The emotional toll on owners, staff, and members
• Stories from longtime members
• Finding support during uncertainty

The Search & Rebuild

• Criteria for choosing our new location
• Challenges in commercial real estate
• Building out a gym from scratch
• Managing the physical move

Looking Ahead

• Lessons learned from this experience
• Advice for other business owners
• Silver linings and improvements
• Our grand reopening plans

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this episode, we welcome Kalil Sherrod, a Sports Performance Coach who specializes in applying the conjugate method to basketball training. Kalil shares his expertise on how to adapt Westside Barbell principles for basketball athletes, discussing the nuances of programming, common weaknesses he sees in players, and practical strategies for developing explosive, resilient athletes. Whether you're a coach, trainer, or basketball player looking to take your game to the next level, this conversation is packed with actionable insights.

Key Takeaways

Introduction to the conjugate method and its core principles

Why conjugate training is effective for basketball performance

Adapting max effort and dynamic effort methods for athletes vs. powerlifters

The most common physical weaknesses in basketball players

How to structure training programs for in-season and off-season athletes

Balancing strength development with speed, power, and sport-specific work

Biggest mistakes coaches make when training basketball players

Practical programming tips and real-world application

Insights from The Basketball Players Training Guide

ABOUT KALIL SHERROD

Kalil Sherrod is a Sports Performance Coach with certifications in Westside Barbell Special Strengths and ByrdSports Performance. He is the creator of The Conjugate Seminar, a comprehensive educational program on implementing conjugate methodology. Kalil also hosts The Get Clean Podcast and authored The Basketball Players Training Guide, which provides coaches and athletes with practical frameworks for developing elite basketball performance through scientific training methods.

RESOURCES & LINKS

The Basketball Players Training Guide: DM Kalil On Instagram

The Conjugate Seminar: @theconjugateseminar

The Get Clean Podcast: https://creators.spotify.com/pod/profile/kalil-sherrod7/

Follow Kalil on Instagram: @Kalil_Sherrod

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

12% of Americans have tried GLP-1 drugs like Ozempic and Wegovy, but up to 65% discontinue within the first year. This comprehensive deep-dive examines the latest 2024-2025 research to uncover what's really happening with these medications - from remarkable cardiovascular and brain health benefits to the practical realities of side effects, costs, and discontinuation rates.

Key Takeaways

✅ GLP-1 drugs provide 20-25% reduction in heart attacks and strokes, independent of weight loss

✅ Emerging research shows benefits for brain health, addiction, and kidney protection

✅ High discontinuation rates (46-65%) are driven by multiple factors beyond side effects

✅ Success depends heavily on proper patient selection and specialist care

✅ Cost remains a major barrier with medications exceeding $1,000/month

MAJOR TOPICS COVERED

The Science Behind GLP-1

• How natural GLP-1 hormone works in your body
• Why synthetic versions last longer and work as medications
• Difference between GLP-1 drugs and dual agonists like tirzepatide

Research-Backed Benefits

• Weight Loss: 12-22% body weight reduction in clinical trials
• Cardiovascular Protection: 20-25% reduction in major adverse events (SELECT trial)
• Kidney Health: First GLP-1 approved for kidney protection (January 2025)
• Brain Health: Reduced risk of addiction, depression, dementia, and seizures
• Sleep Apnea: FDA approval for moderate-to-severe cases
• Liver Health: Benefits for metabolic liver disease

Challenges & Side Effects

• Gastrointestinal issues affect 40-70% of users
• "Ozempic face" and rapid weight loss effects
• Rare but serious risks: pancreatitis, gastroparesis, kidney injury
• Cost barriers and insurance coverage gaps
• Supply chain disruptions and accessibility issues

Who Should Consider These Medications

• Clear candidates: Type 2 diabetes, obesity with cardiovascular disease
• Emerging candidates: People with addiction issues, dementia risk
• Important considerations: long-term commitment, financial planning
• Why specialist care improves success rates

RESEARCH SOURCES CITED

Major Studies Referenced:

• Nature Medicine 2025 - Comprehensive analysis of 175 health outcomes
• JAMA Network 2025 - Discontinuation and reinitiation patterns
• SELECT Trial - Cardiovascular outcomes in obesity
• Northwestern Medicine 2024 - Real-world benefits and risks analysis
• BMJ 2024 - Comparative effectiveness meta-analysis

Key Statistics:

• 12% of US adults have used GLP-1 medications
• 46.5% discontinuation rate (with diabetes) vs 64.8% (without diabetes)
• $1,000+ monthly cost without insurance
• 40-70% experience gastrointestinal side effects

MEDICATIONS DISCUSSED

GLP-1 Receptor Agonists:

• Semaglutide (Ozempic, Wegovy)
• Liraglutide (Victoza, Saxenda)
• Dulaglutide (Trulicity)
• Exenatide (Byetta)

Dual Agonists:

• Tirzepatide (Mounjaro, Zepbound)

Future Medications:

• Retatrutide (triple agonist in development)
• Oral formulations in development

RESOURCES FOR LISTENERS

Find a Specialist:

• American Association of Clinical Endocrinologists (AACE)
• Obesity Medicine Association provider directory

Cost Resources:

• Manufacturer patient assistance programs
• GoodRx and prescription discount programs
• Insurance coverage advocacy resources

Stay Informed:

• Follow FDA drug safety communications
• Clinical trial databases for emerging research
• Professional medical organization guidelines

IMPORTANT DISCLAIMERS

This episode is for educational purposes only and does not constitute medical advice

• Always consult qualified healthcare providers before starting, stopping, or changing medications
• Individual results and experiences may vary significantly
• Cost and insurance coverage information may change frequently
• Research in this field is rapidly evolving

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this deep-dive episode, we examine what peer-reviewed scientific research actually says about energy drinks, separating marketing hype from evidence-based facts. From performance benefits to serious health risks, we break down everything you need to know about these increasingly popular beverages.

Key Scientific Findings

Performance Benefits:

• Energy drinks can improve endurance performance and cognitive function during exercise
• Most benefits come from caffeine (3-6mg per kg body weight is optimal dose)
• Effects are most pronounced in activities lasting 60+ minutes
• Zero significant advantage over equivalent caffeine from coffee in most cases

Health Concerns:

• Cardiovascular effects can last up to 24 hours after consumption
• Emergency department visits related to energy drinks have increased dramatically
• High risk for disrupting sleep patterns (caffeine half-life = 6 hours)
• Potential metabolic consequences from high sugar content

Key Takeaways

✅ Most people don't need energy drinks - coffee provides similar performance benefits with fewer risks

✅ Zero-calorie vs. regular depends on goals - regular versions provide quick fuel for exercise, zero-calorie versions avoid blood sugar spikes

✅ Timing matters - consume 30-60 minutes before exercise, avoid within 6 hours of bedtime

✅ Individual responses vary significantly - factors include body weight, caffeine tolerance, and genetics

✅ Address root causes - chronic fatigue often stems from poor sleep, stress, or nutrition rather than needing stimulants

By the Numbers

3 billion+ energy drinks consumed annually in the US

400mg FDA's daily caffeine limit for healthy adults

6 hours caffeine half-life in your system

25-40g sugar content in typical energy drinks

30-60 minutes optimal pre-exercise timing

Safety Guidelines

Safe Usage:

• Limit to 1 energy drink per day maximum
• Never consume daily - treat as occasional-use products
• Read labels carefully for total caffeine content
• Factor in other caffeine sources (coffee, tea, supplements)

Avoid Energy Drinks If:

• Under 18 years old
• Pregnant or breastfeeding
• Have cardiovascular conditions
• Taking medications (consult doctor first)
• Experience anxiety, heart palpitations, or sleep issues

Research Sources Referenced

Journal of the International Society of Sports Nutrition (2018) - Performance enhancement review

Journal of the American Heart Association (2019) - Cardiovascular effects study

American Journal of Emergency Medicine - Emergency department visit data

Sleep Medicine Reviews - Sleep disruption research

FDA Guidelines - Daily caffeine recommendations

Important Disclaimer

This podcast is for educational purposes only and should not replace professional medical advice. Individual responses to energy drinks vary significantly. Always consult healthcare providers for personalized guidance, especially if you have pre-existing health conditions or take medications.

The information presented is based on current scientific research but the field continues to evolve. Always read product labels and make informed decisions based on your individual health status and goals.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Think 75 Hard is just another fitness challenge? Think again. In this deep-dive episode, we explore why 75 Hard is actually the ultimate mental toughness training program and how it's quietly transforming lives beyond just physical appearance. Discover the psychology behind why it works, the real benefits that go far beyond fitness, and exactly how to approach it strategically if you're considering taking on the challenge.

What You'll Learn

The Psychology Behind 75 Hard

• Why the program is really about mental conditioning, not fitness
• How each rule serves multiple psychological functions
• The science of habit formation and neural pathway rewiring

The Real Benefits (Beyond Physical Transformation)

• Increased confidence and self-trust
• Improved decision-making and mental clarity
• Better relationships and social dynamics
• Enhanced time management and prioritization skills

Strategic Success Tips

• How to prepare before starting (most people skip this)
• Choosing the right diet and workout approach
• Handling social pressure and common obstacles
• What to do if you have to restart (and why that's valuable)

Life Integration

• How to apply 75 Hard principles to any area of your life
• Why the program is advanced training, not a lifestyle
• Building sustainable habits from the lessons learned

Key Takeaways

✅ 75 Hard is mental conditioning disguised as a fitness program

✅ Success isn't just completion - it's what you learn about yourself

✅ The principles apply to every area where follow-through matters

✅ Preparation dramatically increases your chances of success

✅ Restarting isn't failure - it's additional valuable training

✅ The program teaches the difference between motivation and commitment

Resources & References Mentioned

Scientific Concepts:

• Stanford Marshmallow Experiments (delayed gratification)
• Behavioral Economics & Loss Aversion
• Identity-Based Habit Formation
• Decision Fatigue Research
• Neural Plasticity and Habit Formation

Program Creator:

• Andy Frisella (Creator of 75 Hard)

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

What if the most popular exercise in fitness is actually one of the most dangerous? In this deep-dive episode, we examine the shocking scientific evidence about burpees - including warnings from the exercise's own creator that contradict how it's used today. Through injury surveillance data, biomechanical analysis, and expert opinions, we uncover why this "ultimate" exercise may be doing more harm than good.

Key Takeaways

Dr. Royal Burpee originally designed his exercise as a 4-rep fitness test, not a high-volume workout

Mayo Clinic research identifies burpees as one of the most injury-causing exercises in HIIT training

Biomechanical analysis reveals knee forces up to 3.5x body weight during burpee execution

Movement quality inevitably deteriorates under fatigue, increasing injury risk

Multiple expert sources call burpees "inherently bad exercises" due to poor risk-benefit ratio

Safer alternatives provide identical benefits without the documented injury risks

Research & Science Mentioned

Mayo Clinic 2019 Study - HIIT injury surveillance (18% injury rate, burpees as primary cause)

National Electronic Injury Surveillance System - 4 million estimated HIIT injuries (2007-2016)

CrossFit Meta-Analysis - 30.3% injury prevalence in functional fitness

3D Biomechanical Study - Force analysis showing 3.5x body weight on knees

Movement Quality Research - Functional movement deterioration under fatigue

Action Steps

Assess your current burpee form - Do you feel it more in joints or muscles?

Try the safer alternatives mentioned in the episode

If you're a trainer, reconsider programming burpees for clients

Share this episode with others who might benefit from this information

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Stuck at the same squat weight for months? This episode breaks down the complete pause squat system that elite powerlifters and strength coaches use to destroy plateaus and build bulletproof bottom-position strength. We dive deep into the science, provide exact protocols, and give you a 4-week implementation plan to transform your squatting.

Key Takeaways

70% of squat failures actually begin at the bottom position - even if the bar doesn't stop until higher up

Pause squats eliminate the stretch-shortening cycle, forcing true strength development from static positions

Optimal pause duration is 2-3 seconds for maximum strength gains while maintaining meaningful loads

Start with 65-70% of your regular squat max when implementing pause squats

Expect 4-6 weeks for pause squat adaptations to fully transfer to regular squats

Program pause squats 1-2x per week maximum - they're more demanding than regular squats

Research & Science Mentioned

Kubo et al. - Isometric training study showing 15-35% strength improvements at specific joint angles

Hartmann et al. - Research on powerlifter pause squat performance and competition success

8-week comparative study - 30% pause squat volume group vs. regular squat group results

Burd et al. - Time under tension and muscle protein synthesis research

Action Steps

Assessment: Try one pause squat at 70% max with 1-second pause to establish baseline

First Session: Replace main squat work with pause squats (65-70% max, 1-second pauses, 4x4)

Safety Setup: Ensure proper rack safety bar height for pause squat training

Tracking: Record pause squat weights, durations, and how regular squats feel

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Discover the most underutilized exercise that could revolutionize your training routine! The Zercher squat isn't just another squat variation – it's a functional powerhouse that builds unmatched core stability, improves posture, and develops real-world strength like no other movement.

In this comprehensive deep-dive, we explore the science-backed benefits of the Zercher squat, break down proper technique, and provide practical programming guidelines for lifters of all levels. Whether you're a strength athlete, personal trainer, or fitness enthusiast looking to add a game-changing exercise to your arsenal, this episode delivers the knowledge you need to master this underrated movement.

What You'll Learn

The fascinating history of the Zercher squat and why it's making a comeback

Science-backed benefits including superior core activation and functional strength development

Step-by-step technique breakdown with common form mistakes to avoid

Programming guidelines for beginners, intermediate, and advanced lifters

Practical applications for athletes, general fitness, and rehabilitation

Equipment modifications and variations for any training environment

How to integrate Zerchers into your existing workout routine

Key Takeaways

Unmatched Core Stability - Superior anti-extension demands compared to traditional squats

Functional Carryover - Mimics real-world lifting and carrying patterns

Upper Back Strengthening - Bonus rhomboid, rear delt, and trap development

Progressive Approach - Scalable from bodyweight to advanced loading

Perfect Complement - Enhances rather than replaces traditional squat patterns

Action Steps

Implement a Zercher variation into your training ASAP

Film yourself performing the movement for personal assessment

Start with 2 sessions per week using provided guidelines

Track your progress and comfort level with the position

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Discover why the squat, bench press, and deadlift remain the foundation of every serious strength training program. This episode breaks down the science behind compound movements, debunks common myths, and provides actionable advice for incorporating these lifts into your routine safely and effectively.

Key Topics Covered

The Foundation of Strength

• Why compound movements beat isolation exercises
• Real-world applications of the Big 3
• Multi-joint movement benefits

The Squat: Lower Body King

• Muscle groups targeted and functional benefits
• Common myths debunked (knee safety, depth requirements)
• Variations for different skill levels

The Bench Press: Upper Body Powerhouse

• Building pressing strength and muscle mass
• Avoiding ego lifting pitfalls
• Form cues and safety considerations

The Deadlift: Ultimate Strength Test

• Full-body strength development
• Posterior chain benefits and posture improvement
• Different deadlift variations explained

The Synergy Effect

• How the Big 3 work together for balanced development
• Programming recommendations for beginners vs. advanced
• Common training mistakes to avoid

Key Takeaways

✅ Form over weight - Perfect technique beats heavy lifting every time

✅ Progressive overload - Gradual increase is key to long-term success

✅ Balanced approach - All three lifts complement each other

✅ Individual modifications - Adapt based on mobility and injury history

✅ Consistency wins - Regular practice builds strength and confidence

Action Steps

1. Assess your current training - Are you including compound movements?
2. Start with bodyweight or light weights to master form
3. Consider professional coaching for technique refinement
4. Set realistic strength goals and track progress
5. Focus on one lift at a time for improvement

Quote of the Episode

"The Big 3 aren't just exercises - they're movement patterns that build the foundation for everything else you'll do in the gym and in life."

Subscribe & Review:

If this episode helped you understand the power of compound movements, please leave a 5-star review and share with someone who needs to hear this!

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

This episode provides a foundational understanding of macronutrients and their roles in athletic performance and overall health. Brandon Smitley breaks down the three main macronutrients (protein, carbohydrates, and fats), explaining their functions, optimal timing, best sources, and practical implementation strategies.

Detailed Show Notes:

Introduction

Episode focus: Macronutrient basics for athletes and fitness enthusiasts

Target audience: Both new athletes and those wanting to understand nutrition fundamentals

Protein Section

Functions and Importance:

Essential for muscle repair and building

Supports strength and power development

Optimizes post-workout recovery

Contains 4 calories per gram

Protein Requirements:

General guideline: 1.2-2g per kg of bodyweight daily

Simple calculation method: Take body weight in pounds, subtract 10%

Example given: 150 lbs → ~135g protein daily

Higher intakes beneficial for strength training and endurance activities

Timing Recommendations:

Pre-workout: 20-30g protein (1-2 hours before)

Post-workout: 20-40g protein (within 3 hours)

Spread intake throughout day (3-4 meals)

Carbohydrates Section

Primary Functions:

Body's preferred energy source

Stored as glycogen in muscles and liver

Essential for high-intensity activities

Contains 4 calories per gram

Best Sources:

Whole grains (brown rice, oats, quinoa)

Fruits and vegetables

Starchy foods (potatoes, legumes)

Timing Strategies:

Pre-workout: 30-60g carbs (1-2 hours before)

During workout: Beneficial for long sessions

Post-workout: Combined with protein for recovery

Fats Section

Key Functions:

Provides long-term energy

Supports hormone production

Essential for joint health

Contains 9 calories per gram

Helps absorb vitamins A, D, and K

Healthy Fat Sources:

Avocados

Nuts and seeds

Olive oil

Balance of saturated and unsaturated fats

Practical Implementation Tips:

For Protein:

Focus on whole food sources first

Supplement when needed for convenience

Plan meals around training schedule

For Carbohydrates:

Prioritize complex carbs for sustained energy

Adjust intake based on activity level

Consider carb cycling for specific goals

For Fats:

Include healthy fats in most meals

Balance different types of fats

Don't eliminate fats when cutting calories

Resources Mentioned:

Reference to previous episode on carb cycling (Episode 41)

Upcoming episode on ketogenic dieting mentioned

Channel Updates:

Long-form content moving to Wednesdays

Exercise index videos continuing (5 per week)

Lecture series to continue bi-weekly

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

This episode provides a detailed exploration of carb cycling, a nutritional strategy that involves alternating between high and low carbohydrate days based on activity levels. Brandon Smitley breaks down the fundamentals, benefits, and practical implementation of carb cycling for various fitness goals.

Key Discussion Points and Timestamps:

Introduction

- Brief overview of the Thirst for More podcast's mission

- Channel updates: Moving to one polished long-form video per week on Wednesdays

- Exercise index videos continuing with five uploads weekly

What is Carb Cycling?

- Definition: A dietary approach alternating between high and low carb days

- Explanation of carbohydrates as the body's preferred energy source

- Storage locations: liver and muscles as glycogen

How Carb Cycling Works

- High-carb days: Designed for intense workout days to fuel performance and recovery

- Low-carb days: Aligned with rest days or lower activity to encourage fat utilization

- Three main approaches discussed:

1. Standard approach (simple high/low alternation)

2. Modified approach (includes moderate carb days)

3. Keto-based approach (6 days low-carb, 1 day high-carb)

Benefits of Carb Cycling:

- Enhanced fat loss potential through improved metabolic flexibility

- Improved workout performance on high-carb days

- Better hormonal balance through controlled insulin levels

- Lifestyle flexibility for social events and personal preferences

Who Can Benefit:

- Athletes and fitness enthusiasts

- Strength sport athletes

- Those with previous nutrition tracking experience

- Not recommended for complete beginners

Important Takeaways:

1. Carb cycling should be tailored to individual activity levels and goals

2. The approach requires experience with nutrition tracking

3. Consultation with professionals is recommended, especially for those with health conditions

4. Success depends on matching carb intake to activity levels

5. This strategy can be used for both weight loss and performance enhancement

Resources Mentioned:

- YouTube channel: bsmitley

- Future detailed video on ketogenic dieting mentioned

- Reference to additional nutrition basics lecture in video description

Notes for Implementation:

The host emphasizes that this approach isn't ideal for nutrition beginners and recommends starting with basic calorie counting and macronutrient understanding before attempting carb cycling. The strategy requires careful planning and should align with both workout schedules and lifestyle demands.

This episode provides a thorough foundation for understanding carb cycling while maintaining accessibility for listeners with some nutrition background. Brandon's practical experience adds valuable context to the theoretical framework presented.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Chad is one of the top powerlifters in history. Chad has put up numerous world record lifts in drug free (amateur) and pro (non tested). Chad's best lifts include a 1173lb squat, 821lb bench press, 755 deadlift, and 2733lb total. At one point he was ranked #2 in the world and #1 in the US. Chad has suffered from insomnia and mental health issues and strives to help other lifters in these areas, as well as their technique in powerlifting. Chad also competed in Scottish Highland Games winning amateur caber and weight for height nationals.

CourageBarbell.com

Follow Chad on Instagram:

@chadaichs

Courage Barbell On YouTube

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this episode of the THIRST For More Podcast Live, we answer your questions regarding strength, conditioning, and performance. We also discuss how 2023 went, and what to expect for 2024.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In high school Jim played football, hockey, and baseball until his senior year, then focused on hockey and baseball. He went to UW-Eau Claire for his first two years where he played hockey, and then transferred to University of Minnesota-Duluth. He got into strength and conditioning after taking an exercise physiology class while interning at UMD for two years. After graduating he worked at a private gym in Coeur D’Alene, Idaho for a year before moving back to Minnesota, eventually going to coach at the University Minnesota, Morris. After two years at Morris, he moved on to Northern State University. After completing his masters degree and coaching at Northern State he spent a short time at the University of Minnesota, before accepting the Head Strength and Conditioning position at Carleton College. After four years at Carleton he started Body By Jarvis, which then transformed into Jarvis Performance.

He has competed in both Olympic Weightlifting and Powerlifting. Having competed in Weightlifting from 2007-2009 and having competed in Powerlifting since 2012. He is currently competing in multi-ply after having competed Raw for his first nine years.

Follow Jim on Instagram:

@jarvisperformance

Kevin holds an undergraduate degree in health and wellness and a master's degree in kinesiology. He was coached by Boris Sheiko for 3 years and has been powerlifting for over 8 years.

Follow Kevin on Instagram:

@kwcann

@precision_powerlifting_systems

In this episode of the THIRST For More Podcast Live, we answer your questions regarding strength, conditioning, and performance. We also will be discussing the bench press and addressing weak points within that lift.

Building The Raw Bench Press by Brandon Smitley on Elitefts.com

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Jim Beebe (pronounced Bee-Bee) is the Founder and Head Coach for Unbreakable Athletics Academy in Plainfield, Indiana since 2013. Unbreakable Athletics is a local strength and conditioning gym. He has coached over 400 student athletes in college, high school and middle school. More than 10% of his athletes advanced to play in college with more than half of those playing at the Division I level. In addition, he coached over 1,000 adults in CrossFit, strength training, and nutrition. Over the last 10 years, his gym has hosted the most events of any gym in the Midwest. He has competed personally in Strongman, Powerlifting, CrossFit, Olympic Lifting, and obstacle course races. He played racquetball for Purdue University’s travel team where he earned a BS and MS in Finance. He has certification in powerlifting, CrossFit, and strongman.

Jim is also the Founder and Head Coach of Athlete Builder. This is the online coaching service for student athletes. Our goal is to work with 20,000 college athletes and 2 national title winners by 2028. He works with teams and individuals, has his podcast, Athlete Builder, is publishing his own book in early 2024, and travels for public speaking and clinics. He works with high school athletes to maximize their skills in order to play at the highest level and eventually into college. Then he continues to help athletes evolve in order to earn a shot at the pros. Jim’s systematic process advances the athletes in their sports by improving their minds and bodies. He coaches the athletes mind in three areas: their Mindset, their Knowledge of their sport, and how they communicate with all Teammates. He also coaches their bodies in the Training, Nutrition, and Recovery. By getting the athlete to improve each of the six blocks inch by inch, he gets his athletes to win at all levels.

Unbreakable Athletics Academy

• Website: www.unbreakableathleticsacademy

• Facebook: @unbreakableathleticsacademy

• Instagram: @unbreakableathleticsacademy

• X: @UnbAthAcademy

• TikTok: @unbreakableathleticsacad

Athlete Builder

• Website: www.athlete-builder.com

• Facebook: @1athletebuilder

• Instagram: @athlete_builder

• X: @athlete-builder

• TikTok: @athlete.builder

In this month's Q&A and live stream, Brandon Smitley breaks down how to program and implement your max effort squat movements within the conjugate method.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Alycia Israel has been in the fitness industry for almost 15 years competing in bodybuilding/bikini & powerlifting, while acquiring a master’s degree in exercise physiology. She currently owns Alycia's Barbell, LLC, an online coaching company that helps women conquer their fitness goals and achieve optimal hormone health. Along with her podcast, Be Your Own Daddy, to help women become financially independent and not apologize for it.

To work with Alycia: https://alyciasbarbell.typeform.com/to/yD8rNvtw

Instagram: @alyciaisrael

Jason Nunn is currently the strength and conditioning coach at Mooresville High School in Mooresville, IN. He works with over 500 athletes with all the high school based sports. Jason was previously at Chip Ganassi Race teams where he was a strength and conditioning coach for their IndyCar and IMSA race teams. Prior to that, he coached at Whiteland High School, Indiana State University, and Danville High School. He also owned a private facility for nearly a decade. He has his Master’s and Bachelor’s degree from Indiana State, where he was a graduate assistant with the strength staff after his football career as an undergrad. Jason has been a national and international strongman competitor, and also holds his CSCS from the National Strength and Conditioning Association.

Instagram: @mhscoachnunn

For this lecture based topic, we discuss single leg training for athletes. We cover everything from why athletes need single leg training, how to program things efficiently, and briefly discuss Bill Hartman's model and how we can use this to further aid athletic development.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Instagram: @bsmitley @team.thirst

Article Referenced During This Episode: https://www.nsca.com/education/articles/practical-application-for-long-term-athletic-development/

Now in his 7th season as a College Strength & Conditioning Coach, Lucas White currently serves as an Assistant Football S&C Coach for the Iowa State Cyclones. Coach White has had stops across the country in his coaching career which include Boise State, San Jose State, Indiana State, New Mexico State and Mississippi State. While he currently works with Football, Coach White also has experience working with Olympic sports. He is originally from Evansville, IN and holds a B.S. in Kinesiology from the University of Southern Indiana. Coach White is certified with both the CSCCa and the NSCA.

Instagram: @strength_coach_white

This month's topic discussed the dynamic effort method for athletes and how you can use this method to help your athletes run, jump, throw, and perform at a higher level.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

2:16 – Podcast begins

6:30 – Exercise #1 - Kettlebell Arm Bar

12:11 – Exercise #2 - Front Foot Elevated Split Squat

16:15 – Exercise #3 - Lateral Lunge/Cossack Squat

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

3:17 – Podcast begins

3:53 – Introduction to Evolve Health and Performance

6:30 – What got Kayla interested in athletic training, and how she uses that degree today

15:24 – How Evolve Health and Performance is ran

26:25 – How to decide to hire new coaches underneath you

32:08– How competing helps one become a better coach

41:59– Brandon's top 5 exercises

43:13– Kayla's top 5 exercises

47:28– Coaching online versus coaching in-person

51:10– Where is the future of Evolve going?

55:30– Where you can find Kayla and Evolve HP

About Kayla Diamond

Instagram: @_kayladiamond @evolve_hp

Website: www.evolvehealthperformance.com

Kayla Diamond - BS in Athletic Training, MS in Sports Administration, CSCS, CISSN (Certified Sports Nutritionist through the International Society of Sports Nutrition). Owner of Evolve Health & Performance. Former D1 Certified Athletic Trainer, although currently still licensed, former Strength & Conditioning Coach at The Spot Athletics, interned at EliteFTS and has a few pieces of published content. Currently teaches Sports Nutrition for Athletic Training Masters Students at Spalding University. Assistant Online Fitness Business Coach for the Next Level Coaching Academy. Runs Evolve Health & Performance completely full time with a team of coaches. Has competed in bikini, powerlifting, strongman, and figure. Currently resides in Fort Myers FL with her husband Adam who is a AT, DPT, CSCS for the Minnestota Twins, and works with Evolve as well - and of course her dog Elmer who is the real MVP.

3:14 – Podcast begins

3:48 – Defining concurrent and conjugate training independently

12:22 – Why do people say they are doing conjugate training?

15:00 – How you might sequence barbells for conjugate training

17:59 – How to sequence things for the sports performance athlete

25:54– What are residuals?

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

3:08 – Podcast begins

5:40 – What culture is and how it's made in a good training facility

10:30 – Increase the price point to increase value

14:00 – Facility upkeep and cleanliness

17:00 – Social media presence and relatability

20:35– Care - be a damn good person, first

26:45– Provide more than just a job

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

3:42 – Podcast begins

7:39 – Back Squat

12:14 – Bench Press

21:41 – Conventional Deadlift

26:58 – Bent Over Row

31:51– Overhead Press

36:09– Power Clean/Snatch

41:15– Upright Row

46:15– Machine Work - Leg Press and Leg Extension

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

2:45 – Podcast begins

3:28 – How did Mike get to his current role within the industry?

12:31 – What is metabolic flexible dieting?

16:24 – How will metabolic flexibility enhance performance?

20:22 – What is the keto diet? What are the pro's and con's?

32:43 – Where does carb cycling fit in with flexible dieting?

43:16 – What should a high school athlete's nutrition look like with metabolic flexible eating?

48:28 – How do keto supplements work? And are they worth it?

57:31 – Where can you find Dr. Mike T. Nelson and his Flexdiet.com certification

About Dr. Mike T. Nelson

Website: www.miketnelson.com

Instagram: @drmiketnelson

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kite-boarder, and (somewhat incongruously) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kite-boarding as much as possible.

Join Mike's Flex Diet Certification

3:20 – Podcast begins

5:08 – What got Ben into strength and conditioning

28:25 – Ben's biggest challenge as a coach

39:09 – Coaching philosophy versus programming philosophy

48:52 – Ben's life experience that has shaped him as a person and coach

1:00:41 – Where you can find Ben and connect with him

About Benjamin Tipton

Website:  http://www.ironcladperformance.com/

Instagram: @ironcladperformance

Benjamin Tipton is the Founder and Head Strength Coach at Ironclad Performance in Downers Grove, Illinois. Ben has his undergrad from Purdue University and his Master's degree from Texas A&M University. He has also done a professional internship with Northwestern University in the strength and conditioning department. Benjamin has trained under Eddy Coan, the best powerlifter of all-time, and learned from the minds of IFAST owners Mike Robertson and Bill Hartman. After a tragic loss of Ben's son, Theo, he now uses his passion of helping others in the weight room to help develop people to enjoy life through the struggles under the bar.

3:07 – Podcast begins

4:17 – How Alycia got into online nutrition coaching

8:07 – Alycia discusses her strength generator program

15:56 – The importance of strength training for women

21:18 – Communicating with clients to discover their "why"

25:40 – Alycia's thoughts on the over-exerciser - the scarcity mindset

32:03 – How Alycia handles telling women they need to eat more food to see weight loss improvement

41:25 – How being lean doesn't mean you're necessarily healthy

50:17 – The value of protein for women's health and performance

58:04 – Finding balance with your lifestyle and nutrition with the 80/20 rule

1:03:48 – Common fads and myths that Alycia hates

1:08:26 – Alycia discusses the important of the menstrual cycle for active females

1:19:35 – Alycia discusses the myth of spot reduction for fat loss

About Alycia Israel

Website: www.alyciasbarbell.com

Instagram: @alyciaisrael

Apply For Coaching With Alycia

Free Nutrition Crash Course

Alycia's Articles On Elitefts

Alycia Israel is a nationally qualified NPC figure and bikini competitor and raw powerlifter. She has a master’s degree in exercise physiology, is an NSCA-certified strength and conditioning specialist, and an ISSN-certified sports nutritionist. She was also the personal training coordinator at Ohio State University for seven years. She currently owns and operates Alycia's Barbell, LLC, an online training and nutrition business that helps clients lose fat for life or jump on the competitive bodybuilding stage. She can be contacted at alyciafit@gmail.com.

3:43 – Podcast begins

4:23 – How Alex and Laura got intertwined with Brandon and Adrian Smitley

9:36 – The history of WeArePR Clothing

13:30 – The WeArePR difference

18:25 – Alex and Laura break down the process of making their apparel

22:20 – The limited edition style approach to WeArePR apparel

25:12 – What do the day-to-day operations look like? The long-term approach to creating a shirt

31:16 – What are the struggles of running an online apparel business?

37:25 – The pro's and con's of being married and business partners

50:53 – Tips for finding balance between business and life

55:50 – The future of WeArePR Clothing

1:00:10 – How to connect with Alex and Laura

About Alex and Laura Mershon

Website: https://weareprclothing.com

Instagram: @WeArePRClothing

Alex and Laura Mershon are the owners of WeArePR Clothing, a small hand printed limit edition apparel line that is based primarily around strength sports & encouraging others with loud/unique designs that cannot be found anywhere else. They both graduated from Indiana State University, where they happened to link up and where WeArePR originated.

2:46 – Podcast begins

5:01 – Trust everyone, believe no one

8:28 – The little shit adds up

14:02 – Network and connect with others

20:55 – Set aside a marketing budget

29:07– Learn to adapt

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

4:01 – Podcast begins

4:46 – Ben's role at Price Plow

7:10 – Should a high school athlete take a protein supplement? What are the different kinds of protein?

16:24 – Are amino acids beneficial? What is the difference between BCAA and EAA?

21:44 – Why are carbs beneficial during training? What is special about highly branched cyclic dextrin?

27:28 – What is creatine? Is it safe for a high school athlete?

32:07 – Should a high school athlete consider a pre-workout supplement? What makes a good pre-workout supplement?

37:26 – How do you find a quality supplement?

57:39 – Ben covers pro-hormone and test boosters

1:03:53 – The importance of micronutrients and omega fatty acids

1:15:29 – The importance of digestion health on performance

1:29:00 – How to connect with Ben on social media

About Ben Kane

Website: PricePlow.com

Instagram: @strengthandhonorfitness1 @PricePlow

Supplement Videos: https://www.youtube.com/channel/UCVLKnJW_1-Z5tHmDW1B4g8Q

Ben Kane is currently the co-host at PricePlow.com where he covers non-biased information regarding supplements and supplement companies to help consumers have more knowledge about products they are consuming. Ben has worked with multiple companies on formulating and improving their brand recognition and ingredient profiles to provide consumers a better supplement product. Ben is also a competitive powerlifter in the 242 and 275 pound classes, having squatted over 700 pounds, benching over 400 pounds, and deadlifting over 600 pounds.

3:25 – Podcast begins

5:01 – How did Box Programming come to be?

12:48 – What are the biggest limitations to programming CrossFit?

20:48 – What is the average person lacking going into a CrossFit gym?

26:01 – Jason's thoughts on training overhead

38:36 – Jason touches on the importance of strength in CrossFit

49:35 – How Jason programs conjugate for the CrossFit athlete versus the average member

59:212 – Jason's approach to accessory work for CrossFit and general population

1:05:20 – Using band work for extra work and bringing up weak points

1:07:22 – How to get top notch programming for CrossFit, without being in a CrossFit gym

1:11:00 – Jason gives his opinion on where he thinks CrossFit is heading

1:14:54 – Classic CrossFit programming versus what the average CrossFit member needs

1:18:21 – Jason discusses the six phase dynamic warm up

1:25:10 – The importance of aerobic work for recovery and general physical preparedness (GPP) and energy system development

About Jason Brown

Website: https://boxprogramming.com/

Instagram: @bptrainingsystems

Jason has been involved with the fitness industry for close to 14 years working with athletes from all walks of life including soccer moms, professional athletes, and military personnel almost exclusively using the Conjugate Method as the basis of all his programming. After owning his own facility for six years, he started BP Training Systems, an online programming business that provides programming to CrossFit Affiliates and Strength and Conditioning facilities all over the world. In addition to having a BA in Psychology with honors and a Masters of Science in Exercise Physiology, Jason is a CSCS, Westside Barbell Special Strength Coach, CrossFit Level 2 coach, and a Combat Veteran who is passionate about helping other coaches improve their programming as well as programming for the general population in a group setting.

3:21 – Podcast begins

4:10 – Todd's journey through strength and conditioning

11:55 – Todd's takeaways from working with Buddy Morris

21:51 – How Todd got results with lower budget university programs

28:11 – Todd's recommendations for younger coaches

40:36 – What Todd looks for when hiring staff and/or interns

53:54 – Todd breaks down his programming and philosophy

1:03:28 – Todd's top three book recommendations

1:10:08 – What would Todd Hamer tell his younger self?

About Todd Hamer

Website: https://unionfitness.com

Instagram: @toddhamer1

Todd Hamer is currently the General Manager at Union Fitness in Pittsburgh , PA. Todd has spent time at Pitt, Penn St, UNC, VCU, George Mason, Marist College, The Citadel, George Mason, Robet Morris & The George Washington University. He's also competed in powerlifting both raw and geared with best lifts of 475 bench press, 595 squat, 560 deadlift. He's presented at scores of seminars and clinics while being published multiple times both online as well in print magazines. Todd is married with one son Tenzing. 

4:42 – Podcast begins

6:55 – THIRST Core Values

7:50 – Trustworthy

11:25 – Humble

17:24 – Integrity

22:01– Respect

26:29 – Strength

30:45 – Teamwork

36:08 – Communication

43:18 – Having systems in place on how you work with athletes and clients

49:04 – Brief synopsis of what makes a good personal trainer and strength coach

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

3:29 – Podcast begins

4:54 – How Chris got into strength and conditioning

9:25 – How Chris approaches training athletes

22:41 – Lower body training philosophy for baseball/softball athletes

30:08 – Metrics to determine a strong baseball player

34:46 – How Chris uses his progression and regression model with his athletes

44:50 – The similarities between training adults and athletes

52:40 – How Chris approaches his athletes from a nutrition standpoint

1:01:43 – Communicating the value of academics in athletics

1:10:24 – Embracing the meathead stigma we get as strength coaches

1:17:34 – The value of safety and lessons learned in the weigh room via accountability

1:20:12 – What Chris recommends to get involved in high school strength and conditioning

1:27:30 – Chris's recommendations for baseball and softball coaches for continuing education

About Chris Bartl

Instagram: @chrisbartlead

Chris Bartl is the Head Strength & Conditioning Coach at Mt. Baker High School in Deming, WA. He is also the owner and Co-Founder of Elite Athlete Development, where he consults with various high school sports programs to help with their strength and conditioning programs, as well as the owner of Bartl Strength & Conditioning, an online training business dedicated to helping working adults ages 35-50 keep the belly fat off, develop nutritional habits that fit with their ideal lifestyle and basically kick ass at life.

He has been a personal trainer for over 11 years and has worked with hundreds of different clients, ranging from 9-year old athletes, to 65-year olds battling cancer and everyone in between

3:32 – Podcast begins

4:39 – How Conjugate U started

8:33 – The hurdles Nate had to overcome with implementing the conjugate system at the collegiate level

11:56 – How Nate come up with the "lanes" in his programming style

15:56 – How to phase in freshman into the Conjugate U system

19:01 – The benefits to the box squat

24:36 – What max effort movements has Nate seen big dividends from?

29:00 – How Nate goes about peaking athletes with Conjugate U

33:12 – Explaining the importance of of technique on max effort work

35:25 – Controlling rest periods with teams when using the dynamic effort method

38:23 – How Nate would use Conjugate U at the private sector

40:55 – Where to put in the Olympic variants with Conjugate U

43:33 – The use of Reflexive Performance Reset (RPR) in the collegiate setting

48:13 – Shit Sport Coaches Say

51:19 – Nate's role with Elitefts

About Nate Harvey

Instagram: @nateharvey2600

Website: www.elitefts.com

Nate Harvey, MS, CSCS, is elitefts' executive equipment specialist and brings years of experience and knowledge of athletic disciplines to our customers. Nate developed his vast athletic history as the former head strength coach of Olympic sports at The State University of New York at Buffalo. During his 10 years at UB, he coached their first-ever national champion (shot put), four team conference champions (one back-to-back), eight of the school's twelve total All-Americans, 18 Olympic trial qualifiers, over 50 individual conference champions, 16 individual national qualifiers, and over 75 individual regional qualifiers using the conjugate method. He is also a strength and conditioning consultant for the New York Jets. He was certified in Reflexive Performance Reset in February 2017. His best total is 2,450 in the 308 weight class multi-ply division. In the 275-pound class, his best total is 2,250 sans supraspinatus. His best lifts are a 1,000-pound squat, a 750-pound bench, and a 750-pound deadlift. Nate looks forward to helping address all of your equipment needs. Contact him at nharvey@elitefts.com

Conjugate U

3:47 – Podcast begins

5:20 – The pro's and con's of working with your significant other

14:38 – How to communicate with the female client or athlete

24:46 – What Julia and Christian believe is the biggest pitfall with training the female youth athlete

31:55 – The importance of nutrition for the female youth athlete (and male athlete)

42:06– Julia explains what it's like being a female in the strength and conditioning field

47:37 – What is tri-phasic training? And how Christian uses it with his clients and athletes

57:45 – How Julia and Christian work with their children in the weightroom, and how that conversation differs from a traditional client

1:05:41 – Julia and Christian's opinion on sport specialization

About Julia Anto

Instagram: @julia.ant_toe

Website: www.bellaforza.me

Julia Anto, CSCS, is a coach to strength athletes, like powerlifters, physique competitors and crossfitters as well as recreational lifters and those seeking body transformation through muscle-building and fat loss. She takes pride in helping people from all walks of life to see and reach their full potential. Julia is a former Division I strength & conditioning coach from the University at Buffalo, where she worked with every sport on campus. She currently coaches at Illiana Power Asylum with her husband, Christian.

So You Want To Be a Strength Coach…

Judged

About Christian Anto

Instagram: @ant_toe

Website: mohawkmethod.com

Christian began his athletic career in high school as a soccer player. He continued his soccer career into college playing for a NJCAA school in Madison, Wisconsin. From there he turned to the weight room to extend his athletic goals and transitioned into studying Human Health Sciences. During his transition, he crossed paths with NBS Fitness gym owner David Allen. After several months, Christian converted his educational focus to Exercise Sports Sciences where he has earned his bachelor’s degree and Certified Strength and Conditioning Specialist (CSCS) certification. Christian is also a competitive powerlifter who has gained elite totals in three weight classes and stays competitive in the 181-pound class with a 1770 total. He is very passionate about his training and brings that intensity to his clients. Christian has a very technical eye for movement mechanics, particularly when it comes to powerlifting. He currently resides in Highland, Indiana working out of Illinana Power Asylum. Christian is ready to share his knowledge and help clients become strong and healthy while reaching their personal fitness goals.

4:20 – Podcast begins

5:49 – What Justin does at Kansas State University

10:52 – What is heart rate variability (HRV)?

15:00 – What is the research saying about HRV with endurance athletes?

27:05 – How Justin's practical background influenced his research and understanding of academic papers

34:27– Finding limitations of data and research

46:20 – What Justin plans to do with this Ph.D.

54:06 – Research Justin has came across regarding sports specialization

1:05:52 – Where is HRV going with strength training?

1:12:53 – Justin's recommendations for the average person doing CrossFit

1:23:44 – Is a graduate degree worth it in the exercise science related field?

1:31:36 – Field data scientists as a new career path

About Justin DeBlauw

Instagram: @theeblueguy

Justin DeBlauw is a Ph.D. candidate at Kansas State University working in the “Functional Intensity Training Laboratory” with a research focus on “Biofeedback for individualized exercise prescription”. Previously, he studied at the University of Minnesota and Purdue University, where at Minnesota volunteered as a sports performance intern. He's been an ACSM CPT since 2011 and previously competed in USA weightlifting and soccer, currently training for a Duathlon.

Studies mentioned and referenced:

C. Bouchard (2001) Individual differences in response to regular physical activity

V. Vesterinen (2016) Individual Endurance Training Prescription with HRV

V. Vesterinen (2013) HRV in prediction of individual adaptation to endurance training

Kiviniemi (2007) Endurance training guided individually bby daily HRV measurement

Kiviniemi (2010) Daily exercise prescription on the basis of HRV among men and women

Hautala (2006) Individual differences in the responses to endurance and resistance training

Plews (2013) Training adaptation and HRV in Elite endurance athletes

Borresen (2009) The quantification of training load, training response and effect on performance 

2:42 – Podcast begins

4:07 – Brandon's recommendations for sport coaches

29:45 – Looking at a modified training season, and is the conditioning test for football worth it?

35:44 – What we have done at THIRST to help aid our athletes back into the facility

46:09 – Programming running into training programs

49:46– "Please do not kill your kids when you come back"

54:27 – Brandon's recommendations for parents getting kids back into sports

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

3:15 – Podcast begins

3:32 – Murph's plan to lobby for gyms like his in Massachusetts

11:40 – "Culture coaches when you're not around"

26:35 – "There will be another lock down"

30:51 – The history of Total Performance Sports

41:45– Murph discusses how personal training moved to group and semi-private training

48:01 – What is the TPS Method?

50:40 – Jesse Burdick interrupts the podcast

1:00:36– Big on the basics - we have a responsibility

1:10:52– How Murph and Brandon Smitley met via Elitefts, and what's it's done for them

1:17:24– The first time Murph met Jim Wendler

1:19:11– Murph's recommendations for starting a gym - "Don't"

1:30:00– Murph and Brandon reminisce on old Elitefts stories

About C.J. Murphy

Instagram: @tpsmalden @tpsmethod

Website: TPSMethod.com

Murph is the owner of Total Performance Sports in Malden, Massachusetts and the creator of the Total Performance Method and the Total Performance Method for Powerlifting (tpsmethod.com). His gym was featured as one of America’s 20 Best Gyms – twice. Murph is on the Advisory Board for Men’s Fitness magazine and Muscle and Fitness magazine. He has almost 30 years’ experience as a coach, athlete, and certified nutritionist. Murph is a retired Strongman competitor and former National Powerlifting Champion.

2:26 – Podcast begins

4:45 – How Jason is working with his high school athletes during COVID-19

11:17 – Phasing athletes back into training post COVID-19

16:07 – The differences between working with high school athletes versus collegiate athletes in a team setting

22:48 – How Jason controls particular training variables within the sport calendar

29:26– How Jason runs the logistics of a high school weight room

41:17 – Finding balance with the high school sport coach

45:17 – How Jason uses his competitive strongman background to make intelligent training decision with high school athletes

54:22 – What Jason recommends for young strength coaches to consider in each sector of the field

1:06:06– "Renting equipment" versus investing in a training facility

About Jason Nunn

Instagram: @WHSCoachNunn

Jason Nunn is currently the head strength and conditioning coach at Whiteland High School in Whiteland, IN. He works with over 250 athletes with all the high school based sports. Jason was previously at Indiana State University as an Assistant Strength and Conditioning Coach working primarily with football. Prior to coaching at ISU, Jason was the first strength coach at Danville High School while also running and operating his own private facility for over a decade. He has his Master's and Bachelor's degree from Indiana State, where he was a graduate assistant with the strength staff after his football career as an undergrad. Jason has been a national and international strongman competitor, and also holds his CSCS from the National Strength and Conditioning Association.

2:01 – Podcast begins

2:47 – From marine to the strength and conditioning industry

7:02 – Tony's path to online coaching and gym ownership

11:32 – Tony walks you through what he looks at and manipulates within his nutrition coaching for weight loss or strength and size increases

20:06 – Understanding the NEAT principle and hormones with weight loss clients

25:08 – Building a positive relationship with food

26:17 – Tony discusses his gym, Strength Union, and how he uses it to grow other parts of his businesses; and how a strength sport gym may not be the best business model

34:16 – Building a community and niche through strength

42:44 – Overcoming obstacles by educating and communicating with clients and parents

46:09 – How Tony plans to use his Master's degree as a coach and in his future to further the industry

52:16 – Blending the science and practical side of education through continuing education

56:40 – What it takes to hit a 2000 pound total in powerlifting and how that applies to life

About Tony Montgomery

Instagram: @tonymontgomeryjr

teamphoenixperformance.com

subjectzerosupps.com

Tony studied exercise sports science at Concordia University and is currently pursuing his Master's degree at the University of South Florida. He owns a gym, Strength Union, an online coaching company, Team Phoenix Performance, and a supplement company, Subject Zero Supplements. Tony competes in powerlifting, where he's hit a 2,001-pound total in the 242-pound class. He also served four years in the United States Marine Corps with 2nd Recon Bn.

1:46 – Podcast begins

3:16 – What got Lucas into collegiate strength and conditioning

13:52 – How Lucas uses his experience under the bar to relate with his athletes

18:33 – Why Lucas chooses to train at strength sport gyms

31:42 – How the conjugate system has influenced Lucas's training philosophy and coaching

46:00 – Lucas's yearly plan with collegiate women's soccer team

1:00:32 – How Lucas creates buy-in and communicates with sport coaches

1:10:30 – #HighQualityJuice

1:19:02 – "Don't be afraid to go bet on yourself"

About Lucas White

Instagram: @strength_coach_white

Lucas White is in his fifth year as a collegiate strength and conditioning coach, and in his first year as an Assistant Athletic Performance Coach at San Jose State University, where he works with football, track and field, both men’s and women’s soccer, and assists with baseball. He was a graduate assistant at Indiana State University working with Football, Track and Field, Cross Country and Women’s Soccer. Lucas was also on staff at New Mexico State University from August 2016 to July 2018, where he worked with football, baseball, softball, men’s basketball, cross country, and track and field. Before NMSU, Lucas started his college career as an Intern at Mississippi State University working with the Football program. Prior to entering the collegiate ranks, Coach White spent time at F.J. Reitz High School in Evansville, IN from January 2013 to December of 2015. Lucas holds credentials from the NSCA and the CSCCa as well as a bachelor’s degree in kinesiology from the University of Southern Indiana. He’s currently pursuing a master’s degree in physical education and coaching from Indiana State University.

1:26 – Podcast begins

2:19 – Who is your host Brandon Smitley and what is the goal with the THIRST For More Podcast?

4:09 – How Brandon got into the fitness industry and powerlifting

12:31 – Brandon's role of personal training at Indiana State University

14:48 – Creating the capital to start Terre Haute Intensity Resistance and Sports Training (THIRST)

21:04 – The first big hurdle with THIRST Gym

23:48 – Working at THIRST Gym full-time and making our first hire

25:48 – Using the COVID-19 experience to start the THIRST For More Podcast

27:38 – The goal behind the podcast and what you can expect

33:08 – How to contact Brandon and the THIRST For More Podcast

Brandon Smitley's Resume

Bachelor's Degree, Health and Fitness - Purdue University

Master's Degree, Physical Education and Coaching - Indiana State University

Certified Strength and Conditioning Specialist (CSCS) - National Strength and Conditioning Association

Level One Sports Performance Coach (USAW-L1) - United States Weightlifting Association

Certified Personal Trainer (CPT) - American College of Sports Medicine

PRI Trained - Postural Restoration Institute

Personal Training Clients Since 2009

Internships at Purdue University Strength and Conditioning; North Carolina A&T State University Strength and Conditioning; Indiana State University Strength and Conditioning; Force Fitness and Performance

NutraBio Sponsored Athlete since 2012

Elitefts Sponsored Powerlifter and Columnist since 2013

Best Lifts - 567 lbs squat (All-Time World Record), 330 lbs bench press, 510 lbs deadlift, 1377 lbs total

Co-Owner of Terre Haute Intensity Resistance and Sports Training