Performance Insider Podcast

Good vibes, bad service. In this episode, I share a recent dinner experience that reminded me of three practical lessons every coach should hear. If you want to level up how you coach and lead, check out the Applied Performance Coach Course and Community

In this episode, we break down a compelling study showing that muscle and tendon don’t adapt the same way to training. If you’re a coach or rehab pro designing programs, this is a must-listen for preventing imbalances and injuries.Read the full blog post here

Wins and Sacrifices: The Hidden Costs of a Coaching CareerIn this episode, Dr. Ramsey Nijem shares the hidden costs of a career in strength and conditioning. This is the real story behind the grind, from job instability and constant relocation to burnout and missed life moments. If you've ever questioned the path or felt the weight of the work, you're not alone. This one’s for the coaches in the trenches.

Create Career Momentum with the Virtual Intern Mini-Course: https://courses.appliedperformancecoach.com/offers/Aet3NwFG/checkoutIn this episode, I share five keys to standing out as an intern in strength and conditioning. It’s not about working the longest hours — it’s about being useful, adaptable, and professional. If you want to turn your internship into real career opportunities, this is where to start.

Check out Virtual Intern: Creating Career MomentumInside this mini-course, you’ll learn how to:Show up like a pro with punctuality, presence, and preparationBuild real trust with coaches, staff, and athletesTurn your internship into long-term career momentum

Acess the The Coach's Guide to Training Load and Injury HereTraining load has become one of the most talked-about tools in performance and rehab. But is it being misunderstood? In this episode, I break down what training load can do, where popular metrics like ACWR fall short, and how to take a smarter, more evidence-based approach to injury prevention.

In today’s episode, we break down a study that compared three simple breathwork protocols against mindfulness meditation.You’ll learn:Why stress management isn’t optional in today’s overstimulated worldHow just 5 minutes a day of the right breathwork can improve your physiology and mindsetThe difference between cyclic sighing, box breathing, and cyclic hyperventilationWhat this means for your own daily routine, recovery, and coaching performanceWhether you’re a coach, clinician, or just trying to get more from your day, this is a practical, science-backed approach to controlling your internal state in a chaotic world.

In this episode, we explore the performance-enhancing effects of cursing and how taboo language can increase strength, reduce pain perception, and help you push harder in the gym.Learn the physiological, psychological, and pain-modulating effects of swearing, plus how to use it and when not to. If you're a coach or athlete looking for an edge and an unconventional way to improve strength gains, this one's for you.

In this episode, we challenge the traditional rehab timeline by introducing a progressive framework for deceleration training. You'll learn why deceleration is often overlooked, how it impacts injury risk, and how to practically implement it throughout the rehab process. We’ll unpack the key principles, teaching strategies, and walk through a visual framework for deceleration so you can start building better brakes, earlier.This one is for strength coaches, rehab pros, and performance practitioners who want to bridge the gap between science and applied return-to-play strategies.

Want to improve your vertical jump? It’s not just about how much force you produce—it’s about when you apply it!In this episode, we break down a recent study on ground reaction forces in the countermovement jump (CMJ) and uncover why hitting peak force at the lowest position leads to higher jumps and better reactive strength.You’ll learn: ✅ How elite jumpers time their force application for maximum explosiveness  ✅ The different jump force profiles and what they mean for performance  ✅ Coaching cues, exercises, and drills to train for better force timing If you’re a coach, athlete, or strength professional, this episode is packed with research-backed insights you can immediately apply to training. Listen now & start jumping higher today!

Are slow eccentrics the key to building strength and muscle, or are you just wasting time under tension? In this episode, we break down the latest systematic review and meta-analysis on eccentric phase duration and its effects on maximal strength, hypertrophy, and power. Tune in to learn: ✔️ Should you slow down or speed up your eccentrics? ✔️ How eccentric tempo impacts jump height, strength, and muscle growth ✔️ When to use slow eccentrics (3-5 sec) vs. fast eccentrics (1-2 sec) ✔️ Practical applications for athletes, coaches, and liftersListen now and start applying the science of eccentric training!

Are you training harder but not getting stronger? Maybe it’s not your program—it’s your recovery.In this episode, we break down the science of training to failure and how it impacts strength, power, and recovery. We break down a study that reveals that pushing every set to failure extends recovery time by up to 72 hours, meaning you might be sabotaging your next workout without realizing it.We’ll cover:✅ What happens neuromuscularly & hormonally when you train to failure✅ How stopping a few reps short can lead to faster recovery & better strength gains✅ The best way to structure your training for optimal performance✅ When training to failure actually makes sense (and when it doesn’t)This episode is a must-listen if you’re an athlete, strength coach, or serious lifter. 

Tendon injuries are one of the biggest challenges for athletes and coaches, but understanding how tendons respond to stress is the key to building resilience. In this episode, we break down the science of tendon adaptation and how to apply it in training.What you’ll learn:✅ Mechanotransduction – How tendons sense and respond to load at the cellular level✅ Stress Shielding – Why improper loading can create weak, injury-prone tendons✅ Stress Relaxation – How prolonged tension affects tendon stiffness and function✅ Practical Programming – Eccentrics, isometrics, and plyometrics for stronger, healthier tendonsWhether you’re a strength coach, therapist, or athlete, this episode gives you the tools to optimize tendon health, prevent injuries, and improve performance.Listen now and start applying these evidence-based strategies!

How many sets should you be doing each week for maximum muscle growth? More isn’t always better! In this episode, we break down the latest research on resistance training dose-response, including a meta-regression of 67 studies and a new study testing up to 52 sets per week.Here’s what we cover:✅ How training volume impacts hypertrophy and strength✅ Where the law of diminishing returns kicks in✅ Why proximity to failure is more important than total sets✅ The Effective Reps Model—why only the last few reps really matter✅ The truth about training frequency—should you train a muscle once, twice, or three times a week?By the end of this episode, you’ll know exactly how to structure your training for optimal muscle growth and strength without wasting hours in the gym. Listen now and start training smarter!

In this episode, we break down the science of monitoring and managing fatigue to help coaches optimize performance, prevent injuries, and keep athletes at their best. Learn the difference between objective vs. subjective testing, internal vs. external workload monitoring, and the best strategies for tracking fatigue Whether you're coaching at the college or pro level, this episode will give you practical insights to maximize player readiness all season long. 

In this episode, we dive into the science of sleep and why it’s one of the most underrated performance enhancers. Whether you're an athlete or a coach, understanding how sleep affects strength, endurance, reaction time, and recovery is a game-changer.🔍 What You'll Learn:✔️ How sleep impacts physical and cognitive performance✔️ The ideal sleep duration for athletes (hint: it’s more than you think)✔️ The power of naps and when to use them for recovery✔️ Proven sleep strategies to improve quality and duration✔️ Why tracking sleep can help you avoid burnout and injuryIf you're serious about taking performance to the next level, it’s time to treat sleep like your training. Tune in now and start optimizing your recovery!

Did you know the NBA has lost a staggering $21 billion to injuries over the past 20 years?That’s just one example of how injuries can kill performance and cost teams and players a lot of money.In this episode, we’ll discuss the impact of strength and conditioning on reducing injuries and improving performance, the economic cost of injuries, and—most importantly—how strength and conditioning coaches bring value far beyond the weight room.This one’s packed with insights you won’t want to miss.Let’s explore!

Knees over toes is a hot topic on social media. But what does the science say?Should we force the knees over the toes or should we limit anterior knee translation during exercise to protect the knees?In this episode, we will discuss what happens when you restrict knee movement past the toes, what factors influence knee translation during squats, and most importantly, how athletes should approach squats for optimal performance and safety.Stick around as we break it down and uncover the truth about this controversial topic.Let’s explore!

Lifting on game days has increased in popularity over the past few years. But is this approach to training new or optimal? In this episode we explore why training on game days may work for some, what Michael Jordan and the Bulls did in the 90s to prepare for games, and how to manage stress in-season. Enjoy!

Welcome to the Performance Insider Podcast. In this episode, I explain what to expect from the podcast. I am excited to deliver these weekly here and on YouTube and hope you enjoy!