The Core Advantage Random Thoughts Show
Core Advantage Athletic Development
Two strength and conditioning coaches talking high performance and fitness.
Join us as Jacob @ Durham dive deep on sports science, fitness, training, injury rehabilitation, sporting performance, nutrition, sports psychology and of course stre
Lockdown 2.0 is coming to a gradual end here in Melbourne, so it's time to grit our teeth and finish strong. In this episode Durham and Jacob talk about mental toughness down the stretch, something we call the 4th quarter mentality.
Sports Psychologist and Author Gavin Freeman joins Durham for a conversation about the psychological effects of living in lockdown and how to thrive Show notes and links: Learn more about Gavin at his site: https://www.gavinfreeman.com.au/ and his book: https://www.amazon.com.au/Just-Stop-Motivating-Gavin-Freeman/dp/1742577806 The New York Times article: https://www.nytimes.com/2020/09/01/sunday-review/coronavirus-socially-awkward.html?utm_source=nextdraft&utm_medium=email Packing for Mars: https://www.amazon.com.au/Packing-Mars-Mary-Roach-ebook/dp/B00CBWD78C/ref=sr_1_1?dchild=1&keywords=packing+for+mars&qid=1599442953&s=books&sr=1-1 A great piece for more reading on SCARF: https://www.psychologytoday.com/sites/default/files/attachments/31881/managingwbraininmind.pdf Jordy & Cody's incredible effort to raise money while they walk, run and ride the distance to visit their pop in Canberra: https://www.fundraise4stroke.org.au/fundraisers/jordynfreeman/666km-in-66-days---melbourne-to-canberra
This is a live recording from the Orphic Education Webinar Wednesday series. A roundtable discussion with Jamie and Charlie from the Culture Durham and Jacob joined the boys for a wide ranging conversation about performance, health, YouTube experts in the comments and reading fiction before bed!
The gym is finally back open, listen in to learn about the upgrades we have made to the gym
An exploration of agility & change of direction. Our favourite testing methods, training progressions and the semantics of defining and categorising agility drills.
In this episode we dive into two episodes from the Mentorship forum, first is it better for recovery to breath with your hands on your knees or with your hands behind your head? Then secondly we discuss the importance of eccentric training for preventing all sorts of injuries and its role in performance as well.
With lockdowns in different parts of the world slowly begin to ease, how do we most effectively return to competition?
Rounding out our episode 150 in review we look at the last quarter of our first 100 episodes.
For episode 151 we are taking a look back at episodes 51-75, what we would change, what we are doing even more of
Sorry we were gone for so long, but we are back, new episodes every week
Testing is an essential part of tracking and monitoring athlete performance over time. In this episode we share some of our favourite hacks for improving your performance on testing day. Links to our holiday resources: Running technique freebie - landing page https://www.coreadvantage.training/running-assessment/landing Nutrition free workshop https://www.coreadvantage.training/nutrition/workshop Holiday program https://www.coreadvantage.training/holiday-training-plan
Over the past 4 summers we have been gradually building more and more resources for athletes and coaches to help them stay match ready over the Christmas break. This year we have included three strength workouts taking advantage of various levels of equipment and it is now all available on our website. Head to https://www.coreadvantage.training/holiday-training-plan to get access to all the good stuff.
The psychology of training and motivation can be more subtle than you think. Simply changing the way you count your reps can change the mentality with which you approach your lifts and may drastically alter the outcomes
We are super excited to have special guest Dr Stu McGill on the show all the way from Canada. Dr McGill is a world renowned scientist, author clinician and educator working heavily in back injury, core function and pain management through assessment, therapy and exercise. In this conversation we discuss a wide range of topics including his favourite core exercises, why QL is such a crucial muscle for core stiffness, the role of mechanical damage in pain, why burpees aren't great for spine longevity and his own training. Learn more about Dr McGill and his work at https://www.backfitpro.com
What happens when a vegetarian, a vegan and one of Australia's leading sports dieticians get together to discuss the Game Changers? Learn more about the pros and cons of a plant based diet, the challenges of nutrition science and why we should all be eating a **mostly** plant based diet
To learn more about the online VBT course: https://www.coreadvantage.training/Velocity-based-training With the release of our new online VBT course, Durham and Jacob dive into the strengths, weaknesses, and touch of some of the best practices for utilising VBT with your clients and athletes.
After seeing a brilliant post from the guys at Athletes, we dive into the art and science of balancing urgency with diligence. In training, rehabilitation and life in general
Ben Walker has gone onto put together the start of what is shaping into a brilliant career in S&C. After spending some time at Core Advantage as an intern & coach Ben is now a prac demonstrator and casual academic at Deakin university, Strength and Conditioning Coach with the Western Bulldogs in the AFLW and a coach with the Victorian Institute of sport. In this episode he discusses his career path, what it's like working in the AFLW, his own set backs as an athlete and how he incorporates meditation into his daily routine. Some links: Steve Jobs commencement https://www.youtube.com/watch?v=D1R-jKKp3NA Origins of AFL https://en.wikipedia.org/wiki/History_of_Australian_rules_football"
In this one we discuss what Durham has learnt and how he approaches the high performance for the Melbourne Ice womens ice hockey team. A unique sport, unique schedule and plenty to get right in terms of resilience training, energy systems development and overall strength and power training.
To continue on with our meet the coaches series, Josh joins Durham for a chat. In this episode they discuss Josh's favourite parts of the job, on his plant based, vegan diet and his journey to becoming a strength and conditioning coach.
Today's episode features guest S&C coach Chris Radford from the RAD centre in Ballarat. Chris and Durham discuss the growth and development of RAD, the importance of mentors and why a few cheeky bicep curls at the end of the workout never hurts... ;)
Following on from EP.137 in this episode we cover all things energy system interplay, conditioning training for track athletes and different methods for developing your energy systems for the sport or event you compete in. The video regarding the trickle down effect we refer to can be found here: https://www.youtube.com/watch?v=_UKyFqi4m04"
Time to breakdown the 100m sprint. We train a number of athletes from sports that require sprinting and running, but the 100m sprinter is a unique athlete to work with. From neural flexibility and hamstrings, to strength development and acceleration mechanics, in this episode we breakdown the dos and don't for strength and conditioning with sprinters. One link for this episode: check out our playlist on YouTube for all our vlogs we have put together on the topic of speed development: https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj
Coach Pat Wilson joins us to talk about the art and skill of coaching, transitioning from athlete to coach and why he thinks a team of coaches would beat a team of athletes in a 4x100m relay
It breaks our hearts to see too many athletes drowning on suboptimal training plans. Too much work, too little rest, not enough variety, too much variety there are many ways to do it wrong, so in this episode we cover the essential components of all great programs. And it's not that hard to optimise your plan, a little planning at the start of the month/year goes a long way. We cover: Sleep, rest, strength training, mental skills, visualisation and heaps more.
It goes without saying that at Core Advantage we are passionate believers in a strong core as the foundation for performance, function and durability. So in this episode we dive into all things Core, evolution, the history of core training, the discovery of new muscles (this century!) and the best and worst exercises for developing a strong mid section. We have a few blogs and videos about all things Core Training check them out here: https://coreadvantage.com.au/blog/2015/thecore https://coreadvantage.com.au/blog/2017/are-sit-ups-bad The functional 5 minute abs: https://youtu.be/x0PWAS9i2m4
In this podcast Durham chats with Tennille Hay, one of the pioneers of strength and conditioning in womens football about her career in strength and conditioning. We cover: Her time as the HPM ofCarlton Football club in their inaugural AFLW season Injury prevention for the female athlete The challenges of balancing high performance work with motherhood Her new role at Maribrynong Sports Academy The compounding power of doing excellent work Career advice to young women on how to make it in football And plenty more
After the crushing loss by the Boomers to France for the Bronze medal at last weeks World Cup, Durham and Jacob needed some therapy in the form of a podcast. In this episode we talk about what neural fatigue is, how to best fight back against it and the benefits of foam rolling, vibration and nutrition to maximise tournament performance. Links: Tournament article: https://coreadvantage.com.au/blog/2013/5/28/how-to-maximise-tournament-performance Review paper on foam rolling: https://www.ncbi.nlm.nih.gov/pubmed/31256353"
Version 1.2.0 of the Core Advantage interval timer app is now available for free on iOS and Android. In today’s episode Durham and Jacob talk about the new features, how most people get Fartlek training wrong, and the value of tempo training for tendon health. Some resources: Download the app here: https://coreadvantage.com.au/get-the-app The Rio, 2016 paper looking into tempo training for tendons: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4752665/
Landing is more than a conversation about good vs bad, heavy vs light. Join our conversation as we talk about all things landing mechanics, plyometrics, ACLs, childhood development and screening/assessment.
Way back in episode 39 we spoke about three exercises we hate. One of those, skipping, it turns out we were dead wrong about. Check out this episode to learn about the benefits of skipping, how to program it, how it compares to ladder training and why low amplitude plyometrics are such an awesome component of great athletic training. Anti ankle sprain blog and video: https://coreadvantage.com.au/blog/2016/anklesprainprevention Three drills for speed: https://www.youtube.com/watch?v=wqB43AuRXRw&t=25s
There are so many strong opinions in this space. Some say everything we do is a corrective and good training should be built around an understanding of interventionist program design. Others say the lack of evidence that targeted training works for pain reduction makes it a sham. Spoiler alert: the answer is in the middle… Plenty of extra links for this episode: Tim Minchin: https://www.youtube.com/watch?v=yoEezZD71sc Stuart Firestein on science: https://www.ted.com/talks/stuart_firestein_the_pursuit_of_ignorance?language=en Lorimer Moseley: https://www.youtube.com/watch?v=gwd-wLdIHjs&t=318s Seth Godin on Placebo: https://seths.blog/2018/04/the-placebo-ratchet/ EP.53 - Stretching is good: https://coreadvantage.com.au/blog/2018/podcast-static-stretching Reverse Shrugs for headaches: https://www.youtube.com/watch?v=YPMDoOTi_Fs Multifidus: https://www.youtube.com/watch?v=n1vRHznQlRs"
This is the hour that will help change your life. In 60 minutes we cover all the best hacks for maximising your health, losing body fat, increasing your fitness, strength and mental performance, how to sleep better, feel amazing and get the most out of your body and mind. If you are thinking of starting a running program its worth checking out this video series on YouTube to avoid injury. https://www.youtube.com/watch?v=DC-dgELq5zw&list=PLhF8ht51Z-d6B-a8_H3C7e1nt_a6PNrDu
Be sure to check out episode one before listening to this part two of our conversation with James Russell
James shares stories from his time in the Military, bringing the Melbourne S&C community together and his new role at Iron Edge
In this wide ranging conversation Meg and Jacob cover plenty: - Five years living in Montreal - The toughest decision of Meg’s college basketball career - How her dad plays a massive role in airport safety - Sailing a 45’ boat in the open ocean - Taking a gap year from basketball - Falling 6m and surviving while rock climbing - The many hats she wears working at Core Advantage
One hundred and twenty three episodes in and we haven’t done one breaking down vertical leap training from start to finish? Now is the time! NB: I mean we have done plenty of bits and pieces, which you can find here: but never a full episode. Some extra resources for this one: The science of how to jump high video: https://www.youtube.com/watch?v=LM9Raio4T3E Sports specific fitness, you’re probably doing it wrong: https://coreadvantage.com.au/blog/2015/sports-specific-fitness More on the depth jump/drop jump translation confusion: https://bretcontreras.com/interview_natalia_verkhoshansky/ Our full playlist of vertical leap articles and videos: https://coreadvantage.com.au/blog/category/Vertical+Jump
We might be a few days late, but we couldn’t help but get involved with this brilliant initiative from our friends over at The Daily Talk Show. Organised August is about getting yourself sorted, whether it be the small stuff like cleaning out your wallet or something bigger like building a new exercise habit or going all Marie Kondo on your entire house/apartment. A few minutes or days now to optimise your environment, headspace and priorities will provide a huge reward that future-you will be oh so thankful for. If you need a little help getting organised, Durham recommends the Streaks app. Available on iPhone and Apple Watch. The daily talk show: https://thedailytalkshow.com Marie Kondo on Blinkist: https://www.blinkist.com/en/books/the-life-changing-magic-of-tidying-up-en Streaks on iOS and Apple Watch: https://streaksapp.com
We are so pumped to be back on the air, bring you season two of the Random Thoughts Show, the official Core Advantage Podcast! After a longer than expected delay we are now back on the air twice a week and with a brand new set up, studio and a sponsor. Iron Edge training (ironedge.com.au) @ironedge is the Australian industry leading gym equipment and fit out experts. The team at Iron Edge helped us re-design our gym to create a truly state of the art facility built for athletes to work hard and maximise their athletic potential. Some links from the show: Ironedge.com.au The Strength Culture Congress https://www.melbournestrengthculture.com/seminars/2019-strength-culture-congress Athletes Authority on Instagram https://www.instagram.com/athletesauthority/ As always if you want to reach us and engage with the show it’s easiest to do so via instagram, by commenting on the episode snippet or shooting us a DM.
The end of season one. :( Random Thoughts will be taking a short break, while our team puts in the finishing touches work on some exciting projects. Thanks to everyone who has listened, given us feedback and joined in the discussion. We love making Random Thoughts and we love that you give us your time to listen, learn and share our passion for improving athletic performance. Random thoughts will be back better than ever in four to six weeks, along with an exciting announcement!
Olympic Lifting can be challenging to coach, challenge to learn and down right hard to do well. In this episode Jacob and Durham dig deep into the pros and cons, some of Core Advantage’s favourite break downs and derivatives, and the use cases for when to and when not to use Olympic lifts with athletes of different demographics. Here is the amazing video of the Korean Olympic Lifters https://www.youtube.com/watch?v=4qKY6JLm-3s
EP.118 - Training for AFL Football Part 2: Speed, Agility, Strength and Fitness. What it takes to perform in Australian Rules Football
EP.118 - Training for AFL Football Part 2: Speed, Agility, Strength and Fitness. What it takes to perform in Australian Rules Football If you missed part one, check it out here: https://coreadvantage.com.au/blog/2019/podcast-afl-part1-injuries Resources for this episode: Our vertical leap article series starts with this one: https://coreadvantage.com.au/blog/2017/the-science-of-vertical-jumping For our videos on speed: https://www.youtube.com/watch?v=vldfypMgcyY&list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj Agility: https://www.youtube.com/watch?v=vZNbVLL9GI0&list=PLLGwYUBXVGQVquwkQIj4SRhG7fWS14hkA And Durham’s article about sport specific fitness: https://coreadvantage.com.au/blog/2015/sports-specific-fitness
EP.117 - Training for AFL Football Part 1: Injury Prevention and Tissue Quality AFL is such an incredibly demanding sport, athletes are required to be fit, strong, flexible, able to tackle, be tackled, sprint, change direction and have incredible skills and tactical knowledge. With so many factors to consider in training, Durham and Jacob will spend the next two episodes discussing the training demands for Aussie Rules. In this part 1 they focus in on common injuries, how to prevent them and what to do if you do suffer an injury. Plenty of extra links for this episode, from head to toe: Our episode on concussion: #1 https://coreadvantage.com.au/blog/2017/podcast-concussion #2 https://coreadvantage.com.au/blog/2018/podcast-concussion-josh-plante Some tips and tricks for chin ups, and Reverse Shrugs: https://coreadvantage.com.au/blog/2017/a-quick-chin-up-pull-up-tip Glute Med for hip stability: https://coreadvantage.com.au/blog/2016/anti-valgus-training-tips Glute max for hip strength: https://www.coreadvantage.com.au/blog/2013/3/25/one-muscle-to-rule-them-all-gluteus-maximus Hip flexor stretching for pelvic alignment: https://coreadvantage.com.au/blog/2017/the-worlds-greatest-most-important-best-stretch-ever Our episode on adductors: https://coreadvantage.com.au/blog/2018/podcast-groin-strains Hamstrings: part 1, Part 2 & Part 3: https://coreadvantage.com.au/blog/2017/podcast-hamstrings-injury https://coreadvantage.com.au/blog/2018/podcast-hamstring-injuries https://coreadvantage.com.au/blog/2017/podcast-hamstrings-nordics-rebalitation Ankle Sprains: https://coreadvantage.com.au/blog/2016/anklesprainprevention And to download our warm up 2.0 guidelines head to this link: https://www.coreadvantage.training/?page_id=1554
An athlete of ours wanted us to explore a discussion he had with a friend recently who said that foam rolling reduces performance. So Luke, here it is. A discussion around nuance, the importance of context, the big picture and considering everything within a given topic. Some resources for this one: Tim Minchin’s commencement speach: https://www.youtube.com/watch?v=yoEezZD71sc Our episode on foam rolling: https://coreadvantage.com.au/blog/2018/podcast-foam-rolling Our episode on static stretching: https://coreadvantage.com.au/blog/2018/podcast-static-stretching?rq=stretching And if you liked this discussion you will also enjoy our deep dive into media and clickbait titles: https://coreadvantage.com.au/blog/2018/podcast-ice-baths-good-or-bad?rq=ice%20baths
Our strength and conditioning internship has always been the heart of our business. Now it is available online for everyone. Learn more here: https://www.coreadvantage.training/?page_id=1426 The first intake starts on February 17th 2019, take advantage of our early bird discount offer before Feb 1st.
EP.114 - Sports Science Helpful or harmful? Sports science is the back bone of what we do as strength and conditioning and athletic performance specialists. But it’s not without it’s flaws, check out the video (or podcast) to learn about the up and down sides of the scientific method. You can find the links and resources on our blog, check out this link for details. https://coreadvantage.com.au/blog/2019/podcast-sports-science
EP.113 - Adductor Strength and Groin Strains - Everything you need to know about keeping your hips strong
The adductors are an all too often neglected muscle group in the gym. And yet they can be a serious area for concern for a whole range of sports. In this episode we lift the lid on the importance the the adductors for hip stability, some revolutionary Adductor Magnus anatomy and why every athlete should be adding some Copenhagens to their training week. Resources: AIS study: Athletes who completed 80% or more of their training were 7x more likely to reach their pre-season performance goals https://www.ncbi.nlm.nih.gov/pubmed/26839047 Groin squeeze strength to predict injury (one of many studies in this area) https://www.sciencedirect.com/science/article/pii/S1466853X1630058X For a video of how to do the Magnus Bridge and the Copenhagen check out our blog www.coreadvantage.com.au/groin-strains
Travel is tough. Time zone changes, air-conditioned pressurised cabins, average food, terrible food and way too many delays. So how can you minimise the negatives and get back to peak performance as quickly as possible? Show notes: Definitely worth checking out our episodes on sleep: Start with Sleep part 1 https://www.coreadvantage.com.au/blog/2017/podcast-sleep-for-athletes Then part 2: https://www.coreadvantage.com.au/blog/2018/podcast-sleep-part-2 And nutrition: Start with our episode featuring Dr Dom Condo, the Core Advantage In-House Nutritionist https://www.coreadvantage.com.au/blog/2018/podcast-dr-dom-condo-nutrition Then part 1 and 2 from a little while ago: https://www.coreadvantage.com.au/blog/2017/podcast-21-minutes-ep61-nutrition-fundamentals https://www.coreadvantage.com.au/blog/2017/podcast-wworkout-nutrition
EP.111 - Vertical Jump: How much does heat affect your jump? With summer just around the corner in Melbourne, Durham and Jacob spend this episode going into the chronic and acute impact hot weather, fatigue and sleep can have on your vertical. Show notes: Sleep Podcast 1 https://www.coreadvantage.com.au/blog/2017/podcast-sleep-for-athletes Sleep Podcast 2 https://www.coreadvantage.com.au/blog/2018/podcast-sleep-part-2 Our instructional video on deep core stabilisation https://www.youtube.com/watch?v=SeQPAP-VhpY