Rdella Training : Bridging The Gaps In Strength Training, Peak Performance and Injury Prevention

Learn 5 specific ways to maximize your kettlebell press strength in this week’s podcast. The 1/2 bodyweight kettlebell press is powerful demonstration of brute strength. Since I’ve had so many questions about how to get stronger with the press, I wanted to take some time...

Zach Even-Esh is the author of the NEW book, “The Encyclopedia of Underground Strength and Conditioning.” Zach is well known in the fitness industry as he’s the Founder of the Underground Strength Gym, Creator of the Underground Strength Coach certification, and he’s passionate and authentic...

Dr. Brad Schoenfeld is the featured guest and muscle building is our topic this week on the podcast. Brad is known as "the hypertrophy specialist" and is renowned for his knowledge in the area of muscle building. What's interesting about Brad is his unique combination of scientific knowledge and practical application of hypertrophy training. This is an in-depth interview on the latest science in muscle building and you're guaranteed to learn the "real science," not the "bro-science." Here's some of what you'll learn this week: Where we are in the science of muscle building How to build muscle if you're near your genetic potential The most important variables to optimize hypertrophy Understand the importance of "loading zones" The latest research on high rep vs. low rep training New research comparing bodybuilding style training vs. power lifting style Why it's important to train different muscle fiber types for hypertrophy The 3 critical factors to stimulate muscle growth Learn about the Max Muscle Plan and why it's effective How to "de-load" Why we need to push it to the edge, but not beyond And, much more key insight from Brad... If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released each Wednesday with valuable training tips and amazing interviews from the top coaches and experts in the fitness industry. SHOW NOTES: To find Dr. Brad Schoenfeld online, go to LookGreatNaked.com Check out his new book, The Max Muscle Plan An interesting study that was discussed in this episode was bodybuilding style training versus power lifting style training. Click here to see that study. Brad's major paper on the Mechanisms of Hypertrophy is outstanding. The NEW article mentioned on Bodybuilding.com is The 6 Best Kettlebell Exercises. Are you on INSTAGRAM? If so, connect there with @rdellatraining FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. To submit your question to the “ASK SCOTT” segment in the show, post your question on the Facebook Fan Page. I’ll answer one question each week on the show. If you enjoyed this, please share.

Dr. Krista Scott-Dixon is this week's guest and she's amazing. She's a "Rock Star" in the fitness industry and you'll learn a ton in this week's session. She believes that good nutrition and movement can transform our health, our communities, and our lives. Krista Scott-Dixon is the current Program Developer and Coaching Coordinator at PrecisionNutrition.com. She's inspired thousands of women to embrace strength training where she writes at stumptuos.com, but her message is for everyone to hear. This is a "must listen to" interview as we discussed training, nutrition, the "state of fitness," and so many more great topics you'll be able to use and apply right now. She's funny, genuine, and brilliant with incredible insight you have to hear. Here's some of what you'll hear about and learn this week: Her motivation for starting the popular stumptuous.com The person who influenced her training the most How her training has evolved through the years Her movement based training approach How to take the "long view" approach to training Biggest myths with women and strength training What she says to women who "just want to tone" Her big advice on strength training The "state of fitness" - the good and the bad How she defines what it is to be "fit" Can peak health and peak fitness co-exist? What exactly is it to be "healthy?" Where are the nutritional "gaps?" How do you "know what you know" about nutrition? Are there "big lies" in nutrition? Her take on "low carb" 2 KEY tips for Fat Loss Hear all about the NEW Precision Nutrition Level 2 course Her big advice after listening to this interview And, much more... If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released each Wednesday with valuable training tips and amazing interviews from the top coaches and experts in the fitness industry. SHOW NOTES. To learn more about Dr. Kista Scott-Dixon, go to stumptuous.com. To check out her raw, "no holds barred" FREE ebook, F@*k Calories, click here. For more information on the Precision Nutrition Level 2 certification, go to PrecisionNutrition.com FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. To submit your question to the “ASK SCOTT” segment in the show, post your question on the Facebook Fan Page. I’ll answer one question each week on the show. If you enjoyed this, please share.

Brian St. Pierre, MS, RD, CSCS, CISSN, PN1 is this week's guest and we covered many great nutrition topics in this week's podcast. You'll want to listen all the way through as Brian shares great advice on how to optimize nutrition. Brian is a Registered Dietician and has a Master's in Food Science and Human Nutrition, but most importantly he's a wealth of knowledge. He has extensive experience as he worked for Cressey Performance as the head Sports Nutritionist and he currently works closely with Dr. John Berardi at Precision Nutrition. Here's some of what you'll learn in this week's interview with Brian: Hear how Brian got his start in Nutrition His current role at Precision Nutrition Key nutritional strategies he teaches his athletes Why "eating slow" is so important The KEY to sustainability with good nutrition Calories vs. Macronutrients - which is more important? How to make sense from "conflicting" nutrition advice Simple strategies for Fat Loss (this is great!) Thoughts on Paleo (the good and the potential limitations) What Brian considers "safe or acceptable" carbs Is it possible to build muscle on Paleo? Nutrient Timing defined and the latest science Learn about Super Shakes Thoughts on protein bars - good or bad? Key supplements for health and performance Learn about Precision Nutrition and what's coming And, much more great insight from Brian... If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: To connect with Brian St. Pierre go to Precision Nutrition or brianstpierretraining.com Things discussed in this week's show (these are great articles from Precision Nutrition, I'd highly recommend taking a read through for further information). Eating Slowly  Paleo Nutrient Timing Workout Nutrition Workout Nutrition Infographic Super Shakes Portion Control Upcoming PN Seminars FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. To submit your question to the “ASK SCOTT” segment in the show, post your question on the Facebook Fan Page. I’ll answer one question each week on the show. If you enjoyed this, please share.

Dr. Spencer Nadolsky is not your typical physician. He's the medical editor of Examine.com and a licensed practicing board certified family medicine physician. He's also an athlete with a very unique background in various sports, as you'll hear about in this week's show. In this week's show, I spoke to Dr. Nadolsky about training, bodybuilding, CrossFit, nutrition, and supplementation. He shared great content and here's some of what you'll hear about this week: Hear about his journey as an athlete and how that evolved into the medical profession He discusses his current training approach and goals What lifts he focuses on for maximum strength and hypertrophy Hear about his recent experience with his 1st bodybuilding competition (the good and the bad) What the final weeks were like leading up the competition The KEY to his fat loss approach for bodybuilding (and how he approached his training) Common mistakes he sees with fat loss and/or weight loss What he had to say about his recent CrossFit experience - is it a safe? Did his CrossFit experience change his perception or training approach? His simple approach to nutrition with his patients What his success rates are with this approach His thoughts on "low carb" Nutrition for athletes - what typically works best Is there a threshold for carbs for muscle building? What he thinks the top supplements are for health benefits What supplements are best for performance? How to find out if you're deficient in Omega 3's What you'll find at Examine.com If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: Check out Examine.com for the comprehensive Supplement Guide and the Stacks Guide. To find Dr. Spencer Nadolsky go to DrSpencer.com or his Facebook fan page. For additional information on the BENT PRESS, click here. FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. To submit your question to the "ASK SCOTT" segment in the show, post your question on the Facebook Fan Page. I'll answer one question each week on the show. If you enjoyed this, please share.

This week's episode features a unique question and answer session. I asked what questions you had and people responded with many great questions that I wanted to share on this week's episode. Here's some of what you'll learn about in episode 79: Tips for proper kettlebell swing technique Best barbell exercises to support double kettlebell work Thoughts on intermittent fasting How to maintain lower body mass with kettlebells Key advice to prepare for the SFG Level 1 kettlebell certification Minimalist hypertrophy training Minimalist SFG prepartion Thoughts on training the kettlebell snatch And, I'll also tell you why I do "The Rdella Training Podcast" (I've never discussed this before). If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: Things mentioned in this episode: Precision Nutrition, Guide to Intermittent Fasting Simple and Sinister FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. To submit your question to the "ASK SCOTT" segment in the show, post your question on the Facebook Fan Page. I'll answer one question each week on the show.

In this week's show, I'll discuss 9 important recovery methods to improve your training performance and maximize results. We train hard and we want results, but if we aren't recovering properly we're limiting our outcomes. Post workout recovery is one of the most overlooked, but important factors in a successful training program. We need to make sure we do everything we can to recover appropriately between workouts for our long term training success. I'll share the 3 essential ways to ensure proper recovery and then discuss 6 more methods to consider. If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: Things mentioned in this episode: Built to the Hilt FreeStyle Death by Food Pyramid Sports Nutrition and Performance Enhancing Supplements Art of Mental Training The Champion's Mind Practical Programming FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. To submit your question to the "ASK SCOTT" segment in the show, post your question on the Facebook Fan Page. I'll answer one question each week on the show.

In this week's podcast session, I'll discuss the benefits of double kettlebell training. Why train with double kettlebells and how do you know when you're ready? I'll answer these questions and tell you everything you need to know about the impact of training with two kettlebells instead of just one. Hear about the double kettlebell exercises, how to program them, and learn the reasons why 2 bells are an effective total body training system. I'll also tell you about some of the best resources I use to help you get started or advance your training. If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: One of my favorite resources for effectively learning double kettlebells is Geoff Neupert's Kettlebell Strong. To get Kettlebell Strong, go to RdellaTraining.com/Strong. Other resources mentioned were: The Shock and Awe Protocol Kettlebell Muscle Return of the Kettlebell Kettlebell Impact (FREE) FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train.

Carl Paoli is this week's guest and he's the author of an amazing new book titled "Free+Style: Maximize Sport & Life Performance with Four Basic Movements." Carl is a former elite gymnast and has incredible experience in movement and performance based training. He's also the creator of GymnasticsWOD.com and he's an innovative strength and conditioning coach, as you'll discover in this interview session. I was extremely excited and honored to chat with Carl as his new book Free+Style was just released. While there are many great books I recommend, I have to say this book is truly unique and a "game changer" in human performance for all fitness enthusiasts, coaches, trainers, and athletes. Here's some of what you'll learn in this week's show: Hear how Carl got his start in gymnastics and how it molded him as a coach What he learned from a major injury and how that changed his coaching philosophy Why observation is so critical in coaching skills Why he initially didn't like the CrossFit style of training The one big thing he learned from Kelly Starrett that changed his life What is the "FreeStyle" approach to training Hear the story of his new book FreeStyle and how the book evolved and came about Learn from Carl the best way to use the book to get the most from the FreeStyle approach Hear about the 4 major movements covered in the book and why they are fundamental Learn why the 4 movements are so beneficial and how they translate into sport and life The truth and meaning of the burpee - is it really technical? Carl will walk us through one of the chapters in the book - understand the depth of content The big takeaway he hopes we all learn from the book How to use FreeStyle in a traditional strength program (ex. a 5x5 approach) How to program the FreeStyle movements Hear about other topics in the book - assistance work, feats of strength, and basic gymnastics The ONE BIG ACTION Carl has for us after listening to this interview... If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: To learn more about Carl Paoli, find him at GymnasticsWOD.com You can get FREESTYLE on Amazon or other major book distributors. You can also go to freestylethebook.com FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. PLEASE SHARE THIS EPISODE and help get the word out about the new book FreeStyle.

Phil Scarito is a coach, trainer, and Strong First Master Kettlebell Instructor. Phil has extensive experience teaching many top level kettlebell certifications, workshops, and clients of all levels. He's also been fortunate to learn and train with the likes of Gray Cook, Brett Jones, Marty Gallagher, Pavel Tsatsouline, and many others. In this week's episode we covered many different topics related to strength and performance. Here's some of what you'll learn about: How he began his journey into strength How the FMS (Functional Movement Screen) has evolved Hear about his current training approach - his simple programming The "Big Thing" he learned from Marty Gallagher, Brad Gillingham, and Kirk Karwoski Learn all about Indian Clubs and where this fits into our training How he recommends to get started with Indian Clubs Topics in programming: structured vs. variety? The big advice Phil tells his kettlebell students (and how it helps them) Hear about Marty Gallagher's 12 week basic program framework for top strength athletes The ultimate learning experience he recommends for coaches and trainers this year And, much more... If you enjoyed this week’s episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: To learn more about Phil Scarito, find him at DV8Fitness.com To learn more about Club Swinging Essentials, click here. The 3 day FMS course Phil mentioned in November is here. FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. PLEASE SHARE THIS EPISODE.

Josh Bryant is the author of 4 great books, he's a strength athlete, and a premier strength coach and trainer. In this week's podcast episode, I spoke to Josh about his great new book "Built to the Hilt" which has already been called "one of the best strength training and muscle building books ever written." We discussed his approach to strength training and muscle building in an information packed session that you have to hear. Listen all the way through to the end to find out how YOU can WIN a FREE copy of Josh's new book! Here's more of what you'll hear about in this great interview from Josh... Hear about Josh's recent "life changing" experience Why we need to focus and the myth of multitasking His thoughts on CrossFit The #1 thing he attributes to his strength training success Why he's been so incredibly successful as a coach and trainer His big advice to get results and avoid common mistakes The 3 people who influenced his training the most What he recently learned from Al Vermeil Is there really anything new in strength training? The most important principle to gain strength Learn about his "Jailhouse Strong" training approach Hear all about Josh's great new book, "Built to the Hilt" Learn about the key variables for hypertrophy His big actions after listening to this interview And, much more... If you enjoyed this week's episode, please help grow the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and awesome interviews. SHOW NOTES: To learn more about Josh Bryant, go to JoshStrength.com To subscribe to Josh's newsletter, click here. I just got Josh's new book and it's outstanding with over 400 pages of content and countless programs, principles, and scientific citations. I highly recommend Josh's great book, Built to the Hilt. Also, check out Josh's other valuable training books, Jailhouse Strong, Bench Press: The Science, and Metroflex Gym Powerbuilding Basics. FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train. PLEASE SHARE THIS EPISODE.

"De-loading" is a part of every successful training program. Listen to this important episode and find out how to effectively "de-load" so you don't sabotage your own training. In this week's show I discuss the importance of "de-loading" to accelerate your training performance. I'll explain all about it and give you 3 big reasons you need to use "de-loading" in your programming to maximize performance and results. I'll share with you exactly how I use it and provide many specific examples of how you can "de-load" to accelerate your results. If you enjoyed this episode, please help the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and great interviews. FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train.

You'll get the very latest in Sports Nutrition from this year's annual Sports Nutrition conference. The annual meeting was another amazing year of topics and updates in nutrition and performance training from the International Society of Sports Nutrition. While I couldn't cover everything that was presented in this great 2 day meeting, I'll share many of the highlights in this episode. Definitely listen all the way through and consider what you can apply in your training and nutrition. Here's some of what you'll hear about this week: Strength training for endurance athletes - What's the best approach? Creatine: It's not just for athletic performance Metabolic adaptation and why 80% of diets fail (and what to do about it) The #1 most important thing for successful weight loss The truth about "dieting" Nitrogen spiking? What is it and what you need to know Fat loss strategies for optimizing body composition The latest on the Keto Diet, nutritional ketosis, and keto adaptation for athletes Discover the latest science on hypertrophy training What's the driving force behind hypertrophy? Can high reps produce hypertrophy? And, so much more... If you enjoyed this episode, please help the show and drop a quick review in iTunes or Stitcher. It’s easy to review the show and it’s greatly appreciated. TO SUBSCRIBE AND REVIEW THE SHOW IN ITUNES, click here TO SUBSCRIBE AND REVIEW THE SHOW IN STITCHER, click here The Rdella Training Podcast is released every Wednesday with valuable training tips and great interviews. SHOW NOTES: To learn more about the ISSN, click here. If you have questions, please catch me on the Fan Page, at Facebook.com/RdellaTraining FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train.

Do we really need supplements? That's the question I openly discuss in this week's short podcast episode. Sports nutrition and supplementation can be a debated and polarizing topic. Do we really need to take supplements to improve our training, performance, health, and body composition? I'll give some quick perspective on that and tell you about what's coming, as we'll dive much deeper into that question and topic in future episodes. SHOW NOTES: To better understand the science of sports nutrition and supplementation, I would highly  encourage you to take a look at the FREE, open access Journal of the International Society of Sports Nutrition. I'll be back next week for an information packed episode and we'll cover the very latest research and topics in this area. FEATURED SPONSOR: To get a free trial of great audio books, check out AudibleTrial.com/train.