The Coaches Collaboration Podcast, Episode 002


The Coaches Collaboration Podcast #2


By The Complete Athlete

with Josh Pearson and Cole Warren


Cole Warren contact

Instagram: @colewarren_shp


Josh Pearson contact

Instagram: @getcomplete


Rhomboid Muscle: are rhombus-shaped muscles associated with the scapula and are chiefly responsible for its retraction. They are innervated by the dorsal scapular nerve.

(Häggström, Mikael (2014). " Medical gallery of Mikael Häggström 2014 ".  WikiJournal of Medicine   1  (2).  DOI : 10.15347/wjm/2014.008 .  ISSN   2002-4436 .  Public Domain .)

(Häggström, Mikael (2014). "Medical gallery of Mikael Häggström 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.008. ISSN 2002-4436. Public Domain.)


(16:50) Posterior chain, quad strength, squat technique

(17:50) What are you doing for quad strength

(18:30) High Volume versus Low Volume

(20:40) Band work for traps and rhomboid activation. Crossover symmetry.

Intent is everything, especially for rehabilitation.

(22:20) Crossover Symmetry.

(24:45) Prehab circuit movements for posterior muscles.

(27:00) Focus on what you can do, not what you can’t do.

(32:00) After-training cool down and recovery.

  • Stretch

  • Eat

  • Foam Roll

  • Stay Active

(36:20) After-lifting food

  • Replenish glycogen with food

    • Glycogen: serves as a form of energy storage

  • Salt helps shuttle carbs into your muscles

  • High-glycemic carbs (rice)

  • Fructose

  • Kombucha

  • Caffeine

    • 100mg helps your muscles recover and take in additional 4x energy

(41:15) Amanda Lawrence training

  • Potential American Record Squat

    • Opener: 496#

    • Second: 525#

    • Final: 545#

  • Training at 3# over weight class

  • Nutrition

  • MRV: Maximum Recoverable Volume

    • Lawrence is able to recover quickly

  • Lawrence goes beltless up to 455#

  • Technique work is specific and beneficial

(1:07:25) Off-season work

  • Dumbbell work

  • Explosive medicine ball work

  • GPP: General Physical Preparedness

  • Sandbag work

  • Seated box jumps for leg drive

  • Sleds

(1:14:18) TABATA

  • 8 rounds 20 seconds on 10 seconds off

The Complete Athlete (TCA)

A fitness consulting and educational company that focuses on providing research and practice-based continuing education for trainers and coaches of all kinds.

  • Relevant fitness and nutrition research and study notes provided

  • Videos on the latest research regarding

    • Nutrition

    • Recovery

    • Movements

  • Templates for workout programs and nutrition guides

Salutem Health and Performance (SHP)

An online coaching company specializing in powerlifting.

Send Us Your Lifts on Instagram

Josh and Cole will review your lifts!


Your lifts should be around 65-70% of your 1RM.

Send a triple set of the lift.