The Rdella Training Podcast: Strength Training | Kettlebells | Barbells | Fitness | Nutrition

This week's episode features an in-depth interview with Pat Flynn from Chronicles of Strength. In this session, we discuss Pat's approach to "fitness minimalism" and his new book, Paleo Workouts for Dummies. Pat is certified kettlebell instructor, author, and creator of the top fitness website, Chronicles of Strength.com. Here's some of what you'll learn in this week's episode: How Pat got his start with kettlebells The idea behind "Chronicles of Strength" What exactly is "fitness minimalism" How to differentiate a kettlebell complex for fat loss vs. muscle building Learn about his current programming approach What his #1 performance goal is right now Are there "delusions" about kettlebell training? His favorite training modalities besides kettlebells How kettlebell training helps us improve with other training methods Which is more important, strength or conditioning? Hear all about his great new book, Paleo Workouts for Dummies His specific approach to nutrition and fasting The big question you need to ask yourself after listening to this interview And, much more... If you enjoy this episode, please support the show and drop a quick review in iTunes or Stitcher. It’s REALLY easy and it would help a lot. Much appreciated! Click here to review and subscribe in iTunes. And, click here to review and subscribe in Stitcher. As a reminder, a new show is released every Wednesday with valuable training tips and great interviews coming your way. SHOW NOTES. To find out more about Pat Flynn and his "fitness minimalism" training philosophy, check out ChroniclesofStrength.com. And, I definitely recommend his new book, Paleo Workouts for Dummies. We would be very gracious if you shared this episode, just click one of the buttons below to share this podcast. --------------- If you haven't joined my subscriber list, please be sure to enter your primary email in below. I've got some exciting announcements coming soon...

In this podcast episode, I'll pull back the curtain and share with you my personal journey and evolution in strength training. This is definitely the most revealing episodes I've ever done and it's an episode you have to hear. I'll share the highs and lows of what I've discovered after 30 years of strength training experience, starting from the very beginning to where my own training philosophy has evolved to today. Make sure to listen through to hear the key concepts and lessons I learned, as I openly and honestly discuss my experiences and beliefs on fitness and training. You'll hear and learn about: The big mistakes I made along the way My transition from bodybuilder to physical therapist to strength athlete The big trap many people fall into and why they don't get results Things I stand for (and what I'm against) 5 major lessons I learned over 30 years of training Why physical strength truly matters And, I'll share much more open insight and personal experience If you enjoy this episode, please support the show and drop a quick review in iTunes or Stitcher. It's REALLY easy and it would help a lot. Much appreciated! Click here to review and subscribe in iTunes. And, click here to review and subscribe in Stitcher. As a reminder, a new show is released every Wednesday with valuable training tips and great interviews coming your way. I'll see you next week with a great interview with Pat Flynn, author of Paleo Workouts for Dummies. And, if you liked what you heard, enter your email below to join my list.

In this week's podcast, you'll hear and learn from strength coach, Jeff Connors. Jeff Connors is the author of a great new book titled, "Strength Coach, A Call to Serve" which is part memoir and part strength training manual. This is an outstanding book that I've recommended and he was very gracious to come on the show and share his decades of experiences as college strength coach. This is another powerful and insightful interview on the podcast by someone who is a master at their craft, so be sure to listen all the way through. Here's some of what you'll learn in this week's episode: The inspiration behind the new book "Strength Coach" Who should read this book Learn about his "meat and potatoes" approach to strength and conditioning The 2 things he demands from his athletes to be successful What it takes to become an overachiever What Julius Peppers taught him about fast twitch muscle fibers What he prefers as his #1 training tool His thoughts on kettlebells What he learned from Mark Rippetoe His big advice to get better as a strength coach His simple advice to take action with after listening to this interview And, so much more insight and wisdom from Coach Connors... If you enjoy this episode, please support the show and drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. And, click here to review and subsribe in Stitcher. As a reminder, a new show is released every Wednesday with valuable training tips and great interviews coming your way. SHOW NOTES: To get the great book Strength Coach by Jeff Connors, click here. And, for more information on the book, check out Coach Connors Facebook page, click here. Thanks for listening and I'll see you next week. Please click one of buttons below to share this episode.

Diane Fu is a strength coach, Olympic weightlifter, and the creator of FuBarbell. In this weeks's episode, she joins me on the podcast to share her knowledge in Olympic weightlifting and she provides amazing content. This information is extremely helpful if you haven't gotten started yet or if you want to take your training to that next level. Here's what you'll learn about in this great interview: How Diane discovered her passion for Olympic Weightlifting Why she thinks the barbell lifts are so beneficial and unique Is is possible to achieve a high level of training without specializing? How long does it typically take for an athlete to learn the lifts? When does a beginner transition to intermediate level? Learn about the mission of FuBarbell Find out about a great free resource you can grab right now Who are her mentors? How she got to be a "national level" competitor in a short period of time What all the top coaches have in common Where she thinks the sport of Olympic lifting is headed in the future? What she does different since working with  Klokov, Ilyan, & Polovnikov Technique differences between American and Russian style weighlifting Common beginner training mistakes and fixes Mistakes and challenges with intermediate level lifters How to get started, even if you don't have a local coach to learn from What Weightlifting books she recommends Learn about FuBarbell's national seminars And, hear what advice she gives us to take action with after the interview... If you enjoy this episode, please support the show and drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. And, click here to review and subsribe in Stitcher. As a reminder, a new show is released every Wednesday with valuable training tips and great interviews. SHOW NOTES: To find out more about Diane Fu, go to FuBarbell.com. Check out this awesome poster from Diane and Push Press, click here. Some of Diane's book recommendations were: The Weightlifting Encyclopedia and Olympic Weightlifting. And, here's one final quote from Diane: "Go seek out a coach that you've been thinking about, but haven't done that yet." -On Getting Better. Please click one of the buttons below to share this episode! See you next week for another great episode and be sure to join my list of subscribers for updates and much more.

This is a very special session and a milestone celebrating 50 episodes of the Podcast. I'm honored to bring you the return of Dan John to discuss a wide range of topics in strength and conditioning. We discuss Dan's extensive "body of work" in the world of strength training and athletic performance. Dan discusses many of his training philosophies, experiences, insights, and brilliance that has made Dan legendary in the strength and conditioning community. This episode is a great one as Dan is one of the most respected and authentic strength coaches in the entire industry. You will learn a lot and hear unique perspective that ONLY Dan can share. Check out what you'll hear about in this great episode: What Dan is currently doing right now in his own training Why every coach needs a coach His simple advice on how to effectively combine kettlebells and Olympic weightlifting The "hip hinge" vs. the "power position." Are they the same? The common bond between kettlebells, powerlifting, and Olympic lifting. Learn what made the "Coyote Point Kettlebell Club" so successful and how we can model it How to prepare for the SFG (Strong First Kettlebell Certification) How to determine if you need to work on "lungs" or "guns" The Intervention system. Has it evolved? Is there a new 6th movement? What Dan says are common about all successful nutrition programs The impact of his encounter with pro bodybuilder, Robbie Robinson What makes an athlete elite? Learn about the effectiveness of "Mass Made Simple" Find out where you can learn from Dan "live" this year Hear about some of Dan's favorite book recommendations And, so much more wisdom from Dan John... If you enjoy this episode, please support the show and drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. And, click here to review and subsribe in Stitcher. SHOW NOTES: To read Dan John's material and find out more, please go to DanJohn.net. If you'd like to see the article we discussed on preparing for the SFG, click here. To check out Dan's great series of Movement Lectures, go to MovementLectures.com. There were many great books and workshops discussed in this episode. If you need any additional information on what we discussed, please contact me and I'll do my best to get you the information you need. Please do Dan and I a favor.  If you like this episode, please share it! Thanks for listening and I'll see you next week for a great episode #51.

Here's 5 things you can do to take your training to the next level and get even better results. Are you absolutely committed to getting better? Of course you are.  We all are. Then check out the latest episode and find out how to get bigger, stronger, leaner, faster, or whatever you're looking to accomplish with these 5 proven tactics to get to the next level. And, make sure you listen all the way through to hear about what's coming on the next episode of The RdellaTraining Podcast. Here's some of what you'll learn in this week's episode: One simple thing you can do today to immediately improve your training The one thing that can elevate your game and force you to train at a higher level Why I'm such a believer in doing our "due diligence" (I'll explain) A personal statement I live by that drives me to become better My simple formula for optimal results And, much more... If you enjoy this episode, please support the show and drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. And, click here to review and subsribe in Stitcher. SHOW NOTES: To check out the "strength standards" I mentioned on this week's show, click here. And, for a list of some of the best books in fitness in performance, click here. To see my most recent list of great strength training books, click here. And, one more great resource is GetAbstract.com, which is all the best books condensed into 5 page summaries. ——————— And, don’t forget to join my list of subscribers!  Soon I’ll be sending out an amazing New Strength Training report and other resources that can accelerate your training progress. Enter your email now and I’ll see you on the inside!

Contrast training is a simple and effective way to increase explosive strength and power, as well as other great benefits. In this podcast episode, I'll tell you all about the fundamental concepts behind Contrast training so you can decide if it's a training method that's right for you. It's a powerful training concept and I'll tell you everything you need to know to get started. Here's what you'll learn in this podcast episode: Fully understand Contrast training and why you should consider it 3 reasons I like this training method Why explosive strength can improve our training results The key to making Contrast training effective How to specifically use it in a training session How to use it in a training program (where should you use it?) The simple formula for the most effective results The most important question you need to ask yourself about training And more... If you enjoy this episode, please drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. And, click here to review and subsribe in Stitcher. SHOW NOTES: Here's additional examples of combinations for Contrast training: Example #1 (Lower Body Pull) Deadlifts x 3-5 reps Kettlebell Swings x 10 reps Example #2 (Upper Body Push) Bench Press x 3-5 Explosive Push Ups x 5-10 Example #3 (another squat example) Heavy Barbell Squat x 3-5 Box Jump x 5-10 Example #4 (Upper Body Push) Heavy Kettlebell Press x 3-5 Reduce the load (~ 1/2 the weight of heavy set), then Kettlebell Jerks x 5-10 Example #5 (Lower Body Power) Sled drag (or possibly Heavy Farmer's Walks) Sprint 40-50 yards These are just examples of potential combinations. As long as the formula is applied, the combinations are limitless. Again, it's the simple formula I discussed in the show that's important to understand. To check out the article I mentioned in the show, click here. If you got value from this, please share it.

What are this year's top fitness trends? Find out in this episode. There are trends and there are fads. I'll explain the difference and why it's important to understand this and where things are headed in 2014. The message here is knowing what is time tested and proven compared to the silly fitness fads that come and go each year in the fitness industry. Here's what you'll learn in this podcast episode: What the hottest trends all have in common How the data emerged to discover these emerging trends Why we need to know where things are headed What fitness trends we can count on in the future How to use this information in your own training approach And, much more... If you enjoyed this episode, please drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. Or click here to review and subsribe in Stitcher. SHOW NOTES: To read more on The Worldwide Survey of Fitness Trends, click here. Forget New Year's resolutions. For a strong year ahead, I recommend checking out this great book I mentioned on the Podcast. If you enjoyed this episode, please share it!

Here's an interview you've got to hear with Strength Coach, Author, and Entrepreneur, Jason Ferruggia. Jason is a renowned strength coach since 1994 and creator of Renegade Strength and Conditioning. This is an honest, informative, and valuable interview session that you'll be able to use and apply immediately. Here's what you will learn in this amazing interview with Jason: How he got his start in Fitness What he thinks about CrossFit Find out who had the biggest impact early in his career Hear about 2 books that had a significant early impact in his career 2 “old school” strength icons had a huge influence on him, even today Two surprising things he learned from “old school” strength training Strength or Conditioning: Which is more important? Where conditioning is absolutely essential (and why we can’t miss this) The “real world” big mistake in strength training What Jason (and Arnold Schwartzenegger) agree is the greatest exercise for strength and mass building His current training focus (preferred tools and how he trains) One surprising exercise he avoids and why...And, what he substitutes instead How his performance changed when he went to bodyweight only training Why you need to know the Renegade Rules for optimal performance Why we all need explosive movements, even as we age How meditation made a big difference for Jason and tips to get started What he says we can learn from Jerry Seinfeld... Jason’s thoughts on the most common training mistakes The simple things we need to do to put on mass What you need to know about progressive overload What is the Renegade Strong program? His #1 priority in nutrition, regardless of training goals If you think it’s expensive to eat “healthy”, listen to Jason’s advice... The key to a good diet The ideal body fat percentage you should be BEFORE you eat for muscle gain Find out about Jason’s Inner Circle program His 5 “recommended books” to add to your reading list And, hear his BIG ACTION after listening to this interview... If you enjoyed this episode, I’d greatly appreciate it if you could drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. Or subscribe to the show in Stitcher, click here. SHOW NOTES. To connect with Jason Ferruggia and find out more about his products and services, check out JasonFerruggia.com. The books that were discussed in this episode were: Keys to Progress Muscle, Smoke, and Mirrors Dinosaur Training Super Squats Brawn Only the Strongest Shall Survive The Power of Less Arnold: The Education of a Bodybuilder Hope you enjoyed this podcast session. Please share it! --------------------- And, don't forget to join my list of subscribers!  Soon I'll be sending out an amazing New Strength Training report and other resources that can accelerate your training progress. Enter your email now and I'll see you on the inside!

In this episode, I'll share 7 simple program examples to maximize performance and results. Simple is the key word here. And, simple also means highly effective, at least with the programs I mentioned. As this year is winding down, we need to really start thinking about our goals right now for the year ahead. And, we need to find the right program to meet our goals. If you're committed to getting out of the gates strong in the New Year, I'll give you 7 proven and effective program ideas that could literally take your training to the next level. Here's what you'll learn about in the episode: A quick story about my huge disappointment, which is also my biggest recommendation for you The critical factor in getting results (you already know what that is, yet most don't do it) Why exercise programs don't have to be complicated What the top coaches recommend for successful programming Specific program ideas and templates for maximal results My challenge for you after listening to this episode If you enjoyed this episode, I’d greatly appreciate it if you could drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. Or subscribe to the show in Stitcher, click here. SHOW NOTES. Here's my review on Simple and Sinister. Other things mentioned in this episode were: 5/3/1 (for intermediate to advanced in barbell training) Easy Strength (The "Easy Strength" program is only one program in this book. There are many great programs for all levels contained in this resource.) Olympic Weightlifting for Sports (for all levels of Olympic Weightlifting and a great introduction to the sport) and The Shock and Awe Protocol (an intermediate to advanced double kettlebell program) Have questions about any of this? Just let me know and contact me here. Please share this episode and click one of the buttons below.

In this episode, you'll hear a dynamic, in-depth interview with Dr. Jonathan Fass as we discuss strength training, evidence based research, and ways to maximize performance. Dr. Fass has an extensive background, as a Physical Therapist, Strength Coach, and Clinical Researcher. Here's some of what you'll learn in this information packed podcast session: Learn his simple approach to strength training  How to effectively manage technique issues The good and the bad of CrossFit, according to Dr. Fass What we can learn from a new CrossFit study Why we need to better understand the good and the bad of research to improve our results The big problem with most studies The most important factor in assessment prior to training His response to "Rippetoe Goes Off" His candid thoughts of the "State of the Fitness Industry" - where things could be headed What journals he recommends to improve our training and performance His big tip we can use when looking at the research And, so much more... If you enjoyed this episode, I’d greatly appreciate it if you could drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. Or subscribe to the show in Stitcher, click here. SHOW NOTES. To find out more about Dr. Jonathan Fass, check out AcceleratedStrength.com or follow him on Twitter here. If you're interested in finding out more about A.R.T. and where to find a local practitioner, click here. One of the articles we discussed was Rippetoe Goes Off. I think Mark Rippetoe is great, without question, but I have to say I was taken by this article as a former Physical Therapist. More information on the CrossFit trial we discussed can be found here. He also mentioned Dr. Bryan Chung and his website, EvidenceBasedFitness.net. And, finally, check out (Jonathan's fiancee) Maryanne Kane's fitness website MyoMyTV.com. As always, please share this episode with others. --------------------------- Be sure to join my growing list of fitness enthusiasts by entering your email in the box above. I’ve got some exciting news and freebies coming so be sure you don’t miss out! See you on the inside!  

Is there such a thing as Barbell Dogma? What about kettlebell dogma for that matter? In this episode, I'll share my response to a recent article on the topic of Barbell Dogma. Find out my open and honest viewpoints on this and hear answers to these questions: Is barbell training really the best tool in the toolbox? What does science and common sense tell us about barbells and "free weight" training compared to machines? The potential consequences that can result from preaching the "barbell doctrine" Are we too wrapped up in "technique" with barbell lifts (Powerlifting and Olympic lifts)? Is barbell training as simple as some say it is? How you can do your own "due diligence" What you may be missing out on by doing ONLY barbell training Why it all depends on your goals And, much more... If you enjoyed this episode, I'd greatly appreciate it if you could drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. Or catch the show in Stitcher, click here. SHOW NOTES. To get the article I referenced in this episode, click here. Want the science? Check out this PDF. My preferred kettlebell brand? (click here). And, here's my kettlebell brand review. If you enjoyed this episode, please share it. ----------------------------------- And, what do you think about barbells? Is there such a thing as barbell dogma? POST YOUR COMMENTS BELOW!  

In this episode, I'll break down 3 simple training strategies to consider to effectively get you through the busy Holiday season. This is important because this time of year can potentially be a disaster for many people, in regards to training. I've got 3 specific strategies to share with you that can be used at any time to gain clarity on what it is you're training for and set you up for success. It's all about "the strategy" as I'll explain in this valuable podcast episode. Here's what you'll learn in this week's episode: How to power through the Holidays (and set the stage for the New Year ahead) The 3 options you have with your training over the Holidays (why you need to know this) Specific program ideas that are perfect for this time of year How to accelerate your training, even when things are "crazy busy" Why identifying your one strategy is the key to success And much more, of course... If you like the show, PLEASE drop a quick review in iTunes or Stitcher. Click here to review and subscribe in iTunes. Or you can also get the show in Stitcher, click here. SHOW NOTES: To get the program book I mentioned on the show, click here. To check out The "Shock & Awe" Protocol, click here. To get "American Weightlifting," click here. And, to see the K-Complex, click here. Hope you enjoyed the episode and apply the strategy that's right for you. If you enjoyed this, please share it.  

Tom Venuto is the featured guest in this week's episode. Tom is a renowned fat loss expert, nutrition researcher, and best selling author of the great books, The Body Fat Solution and the upcoming hardcover release of the classic ebook, Burn the Fat, Feed the Muscle. This is a fantastic opportunity to learn from one of the best in the industry on the topic of fat loss. Tom has changed the lives of thousands with his fat loss and body transformation approaches. You'll hear all about the new book in this interview and learn so much more. Why fat loss is so hard and what to do about it The one big thing you can do to be successful in your approach The biggest mistake in nutrition for fat loss Are high protein diets safe? Tom's 4 Pillars of Fat Loss Why 'mental training' is so critical How to eliminate the confusion with nutrition Understanding the big myths in Fat Loss How the NEW "Burn the Fat, Feed the Muscle" has evolved Understand exercise programming for optimal fat loss Why strength training is essential to burn body fat How to use 'nutrient timing' in your training approach And, many more great tips and advice from Tom If you like the show, PLEASE drop a quick review in iTunes. Click here to review and subscribe in iTunes. You can also get the show in Stitcher, click here. SHOW NOTES: To connect with Tom Venuto, go to BurnTheFatBlog.com for more information. Check out Tom's new hardcover book, Burn the Fat, Feed the Muscle. And, if you're interested in great research, check out the Journal of the International Society of Sports Nutrition, click here. (It's FREE open access to the research in sports nutrition). If you enjoyed this episode, please share it.

This episode is dedicated to listener questions. I recently asked listeners what burning questions they had that I could answer on the podcast and I received some really fantastic responses. Also, be sure to listen all the way through because I have a special announcement about the RdellaTraining Podcast at the end of this episode. Here's what you'll learn in this podcast session: What you need to know to effectively integrate kettlebells and barbells in your program What to do when your grip fails with the double hand kettlebell swing Is intermittent fasting over-hyped? How to incorporate barbells into your training if you have very limited use with them How should you implement supplemental exercises into your program for the best results How to use kettlebells and barbells to maximize fat loss The biggest training tip that impacted my development If you like the show, PLEASE drop a quick review in iTunes. Click here to review and subscribe in iTunes. And, to get the show in Stitcher, click here. If you enjoyed this episode, please share it.