Episodes
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Adductor Armor: The Science Behind Copenhagen Exercise for Injury Prevention
In this episode of the Citizen Athletics Show, we delve deep into the realm of injury reduction with Dr. Sam Spinelli and Dr. Teddy Willsey. Together, they unravel the secrets behind the Copenhagen Adductor Exercise, a potent weapon in the fight against groin injuries. Join us as they break down...
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Navigating Osteochondral Dissecans: Understanding Incidence, Management, and Practical Solutions
Join Drs. Sam Spinelli and Teddy Willsey on a compelling episode of the Citizen Athletics Show as they delve into the complex world of osteochondral dissecans (OCD). As leading experts in sports medicine, they bring clarity to this often misunderstood condition, offering valuable insights into…
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Decoding The NFL Combine - Is It Time To Get Rid Of It?
In this episode of the Citizen Athletics Show, join hosts Sam Spinelli and Teddy Willsey as they dive deep into the intricacies of the NFL Combine. As two seasoned performance specialists with a passion for sports science, they bring a unique perspective to the discussion having helped athletes...
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Is Full ROM Training Overrated?
Welcome to a captivating episode of the Citizen Athletics Show! Join hosts Dr. Sam Spinelli and Dr. Teddy Willsey as they explore the fascinating world of full range of motion (ROM) training. In this illuminating discussion, Sam and Teddy delve into what constitutes full ROM, the advantages and...
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Surgery or Rehab: Deciphering the Best Approach for Meniscus Tears
Meniscus tears: Surgery versus conservative care -> Join Dr. Sam Spinelli and Dr. Teddy Willsey as they delve into the complex world of meniscus tears. Together they explore the role of the meniscus, the dilemma of surgery versus conservative treatment, and the latest research on meniscus surgery...
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Tempo Tactics: Why tempo is underrated & how to use it
🔥 Get ready for some fire today as we dive into tempo tactics 🦾 Join Dr. Sam Spinelli and Dr. Teddy Willsey, as they venture into the world of exercise tempo. In this thrilling discussion, our seasoned physical therapists and sports scientists explore the intricacies of tempo – what it is, its...
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Optimizing Training: Unraveling the Mystery of Workout Splits
Get ready for a spicy episode where Dr. Sam Spinelli and Dr. Teddy Willsey tackle a topic near and dear to every fitness enthusiast's heart: workout splits. Join us as we explore the practical advantages and disadvantages of various workout split strategies, backed by the latest research in...
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Six Key Factors For ACL Rehab
Welcome to the Citizen Athletics Show, where movement meets science! Join your hosts, Dr. Sam Spinelli and Dr. Teddy Willsey, as they delve into the world of ACL rehab with an evidence-based approach. In this episode, our two seasoned physical therapists and sports nerds explore the six key…
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How To Correct Top Fitness Mistakes Holding People Back
Welcome to the Citizen Athletics Show, the ultimate podcast for fitness enthusiasts and beginners alike! Join our Sam and Teddy as they dive deep into the world of fitness, unraveling the common mistakes that beginners often make and offering practical solutions to help you achieve better results...
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Size vs Strength: How To Train For Each
🏋️♂️ In this episode, we're diving headfirst into the perennial debate: "How To Train For Strength vs. Size?" Join Teddy & Sam as they unravel the mysteries behind training for size versus strength. Are you sculpting a physique that turns heads at the beach, or are you pursuing the raw power to...
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Patellar Tendon Rehab & Training - Patellar Tendon Loading Index Research
Welcome to the latest episode of the Citizen Athletics Show! Today, we're delving into groundbreaking research on the Patellar Tendon Loading Index, providing a comprehensive breakdown of the study's key findings and practical applications. Explore the depths of the recently published paper as we...
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Are Nordics A Waste Of Time? What's The Best Way To Do Them?
Are Nordic Hamstring Curls a waste? In this episode, we dive deep into the world of strength training with a focus on Nordic Hamstring Curls. Strap in as we explore what Nordic Hamstring Curls are, how to execute them effectively, and uncover the evidence-backed strategies for optimizing their...
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Physical Culture Movement - How Exercise Has Evolved Over Time
Step into the fascinating world of fitness history on the latest episode of the Citizen Athletics Show! Join us as we embark on a journey through time, unraveling the layers of the Physical Culture Movement and tracing the evolution of exercise into the phenomenon we know it as today. Teddy…
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Horizontal Vs Vertical Jumps - Why It Matters & How To Use Them
Welcome to a riveting episode of the Citizen Athletics Show! In this installment, we dive deep into the dynamic world of jumps – specifically, the intriguing realm of horizontal versus vertical jumps. We break down the nuances and implications of these two distinct types of jumps in the context…
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How To Build A Strong Core
Ready to embark on a journey to unlock the hidden potential of your core? Join us in this empowering episode of The Citizen Athletics Show as we dive deep into the world of core training. In this episode, Dr. Sam Spinelli and Dr. Teddy Willsey share their insights on the importance of a strong…
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Training Around Achilles Tendon Pain - How To Manage Achilles Tendonopathy
Achilles tendon pain, which can be from Achilles tendinitis, tendinosis, tendinopathy, and other possible reasons, can be very difficult for people to manage. In particular, navigating how to remain active while working through the rehab for the condition can be confusing and frustrating. To best...
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Minimum Effective Dose Training For Muscle Building & Rehab
If you're like most people, life happens and you get busy. We all have been there, short on time and trying to sneak in exercise. When this happens, what should you do? How little can you do and still get benefits from it? What is the minimum effective dose for resistance training to get benefits...
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ACL Rehab - Non-Surgical & Surgical Options + Exercise Considerations
Have you torn your ACL? Has someone you know torn theirs? Were you told that surgery is a necessity? Well, in this episode were going to discuss how that may not be true. Traditionally an ACL tear was believed to require reconstruction and a long lengthy rehab process. While that is still…
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Fitness Frequently Asked Questions Answered
There's a lot of confusion out there about fitness. What workout to do? How many exercises should you do? How many sets? It can be overwhelming to navigate all of this and leave you uncertain with what to do. While there many not be a one size fits answer for all of fitness questions, there's...
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Mobility Training: How To Unlock Deep Ranges
Tired of not being able to sit into a squat or touch your toes? Or maybe you're looking to drop it like it's hot? Whatever the case, there's a good chance mobility might be something relevant to what you're after. When most people think of mobility, they just think of stretching. While that's not...
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How To Train Around Shoulder Pain & Rehab Considerations
Shoulder pain sucks. All too often it leaves people missing training, losing out on activities they love, and struggling for a long time. It doesn't have to though! With the right approach, you can train around shoulder pain, do activities you love, and see improvements in your symptoms. It might...
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Isometric Exercises - How To Use Them, Programming & More
Isometric exercises often get a bad rap. People usually view them as an easy exercise with relatively no benefit, but that's not the case! Isometric exercises can be a valuable tool in your arsenal. Whether you're looking to implement them in an introductory rehab protocol, or for use as part of…
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Proximal Hamstring Tendinopathy Rehab & Training
Proximal hamstring tendinopathy can be a very frustrating condition, limiting many individuals. It often flares up when people regularly squat, run, or hike. Due to this, people often end up avoiding activities that they love. It doesn't have to be this way though. With the right management...
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How To Practically Combine Running & Lifting - Hybrid Training Part 2
What's the best way to combine running & lifting? How do you program strength & endurance work? How do you minimize the interference effect? In this episode we break down practical options to help you understand how to actually train for both strength & endurance without blowing up. Listen in &…
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Will Cardio Steal Your Gainz? The Interference Effect & Hybrid Training
Can you train running & lifting? Or will you just lose your gains? This is the the concept of the interference effect. What is the interference effect? In this episode we break down what it is, what research says about it, and the limitations of the research examining it. Listen in & let us know...
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Lift Heavy & Run Fast
Can you train for both running & lifting at the same time? This episode explores how Sam sets up his training to prepare for both a marathon & a strongman event at the same time. Looking for a training program? Check out CitizenAthletics.com for programs covering specific mobility deficits,...
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Individualizing Training & Track Sessions
Want to learn how to individualize your training & plan out track sessions? This episode dives into how Teddy has individualized his lifting program and built out his track sessions. Looking for a training program? Check out CitizenAthletics.com for programs covering specific mobility deficits,...
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Welcome To The Citizen Athletics Show!
Bringing you the best evidence based advice for your health & fitness needs. In this episode, Teddy and Sam sit down and discuss the inception of Citizen Athletics, their origin stories & starts in the coaching world, and more! Along the way they each share lessons from their journey and provide...