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

Email: colewarren306@gmail.com

Josh Pearson contact

Instagram: @getcomplete

Email: info@getcomplete.net


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)

www.getcomplete.net

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)

https://www.salutemhp.com

An online coaching company specializing in powerlifting.



Send Us Your Lifts on Instagram

Josh and Cole will review your lifts!

@getcomplete

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

Send a triple set of the lift.