Conversations on high performance.

#01 - Lifting lighter, jumping higher

We talk about power and how deloading in the gym could potentially improve athletic power when it comes to vertical leap.

#02 - Shin Splints

Shin splints can be a real persistent issue for runners and team sport athletes alike. Today we discuss our solution.

#03 - Cryotherapy, Does It Work and How?

From the R.I.C.E protocols (and are they still relevant?) through to cold showers in the morning for mental toughness, a metabolic boost, and improved productivity.

#04 - Strength Training For Endurance

Find out how strength training can improve your marathon and triathlon performance Today we discuss James' marathon experiment, strength reserve theory, and how James will be preparing for this year's Melbourne Marathon.

#05 - Isometrics

Are isometrics the future for injury rehabilitation and prevention? James and Jacob discuss how we use isometrics for injury rehabilitation and the other application it has in the gym

#06 - Sleep For Athletes (Round 1)

Are you getting enough good quality sleep?

#07 - Are You Danger Blind?

Other than a quarter century find out why 25 is a particularly important birthday (especially for males!)

#08 - Ankle Sprains

Why do basketballers and netballers suffer more ankle sprains than soccer and football? Today we talk all things causes and risk factors, what you can do to prevent them, and why basketball and netball players suffer more than football and soccer players!

#09 - Hamstring Injury (part 1)

Why do footballers and soccer players suffer hamstrings strains and tears than basketballers?

#10 - Agility Ladders. Good or Bad?

Agility is an often misunderstood topic, in this episode we cover the most important principles regarding effective agility training We discuss agility (speed) ladders and their appropriate/inappropriate use, the differences between foot speed training and change of direction, why the fancy drills we see on the internet may not be as effective as most people think.

#11 - Do box jumps increase your vertical?

In this episode, we talk about the good, the bad, and the ugly. How and when to use them, the key biomechanical flaws and some of the misapplications there are surrounding the box jump.

#12 - Barefoot/Minimalist Shoes and Running

The concept of barefoot training as a tool to teach and improve running efficiency and reduce the risk of overload injuries is one of our absolute favourites here at Core Advantage.

#13 - Core Training for Function and Performance

Are you training your core the right way?

#14 - Posture and Performance

Jacob and James discuss the effects poor posture can have on performance and athletic potential.

#15 - How to Run Faster. The Most Important Factor (Drills Included)

What is the ONE THING to be focusing on when coaching sprinting/acceleration mechanics? While track athletes place a heavy emphasis on the skill of running and focus plenty of their training time on the technical components of good sprinting and running mechanics it is athletes on either end of the spectrum (team sport athletes and recreational runners) who are often desperately in need of putting more attention and focus on the biomechanics and technical details of running more efficiently. Not only does better running technique increase acceleration power and top speed, it also reduces injury risk by reducing braking forces and joint stress.

#16 - Warm up 2.0

We are sometimes known as the warm up guys, find out why having the perfect warm up is such a big deal We do more than just warm up stuff, but in this episode, we are going deep on athletic preparation and even owning up to some mistakes we have had to correct from the past!

#17 - Basketballers: Stop Doing Slides

We recently took lateral slides out of our warm up. check out the episode to find out why they are a bad idea for athletes of every sport

#18 - The Prisoners Dilemma

If you could only pick 3 exercises to do, what would you pick? If you could only pick three things (exercises, activities, movements) to do in the gym for the rest of eternity what would make your list? Big credit to Dan John Strength Coach for sharing this concept!

#19 - How to be a Great Mentee and Intern

Tips and Tricks on how to get ahead in your coaching career With the intensive just gone, Jacob and Durham share some insights into their experiences as both mentors and mentees. To learn more about our internship click here

#20 - Book Club

Jacob and Durham share some of the most influential books on their careers to date. Books are one of the most powerful force multipliers that exist in the world, whether they be textbooks specific to your field, general motivation and self-help or even fiction, books can truly alter your perspective and open new solutions to existing problems.

#21 - Olympic special: Can Australia Win more Gold?

We discuss a master plan to help Australia be even more dominant at International sport

#22 - Junior Athletic Development

Long term athletic development and what kids are doing wrong when it comes to maximising their athleticism and potentially damaging their sporting careers.

#23 - The Magic of the Off-Season

Off-Seasons are our favourite time of year as strength and conditioning coaches. For athletes, it's the best time to get the jump on your competition by putting in some time in the gym

#24 - Standing Desks or Compulsory Exercise

If we were emperor's of the world but only had one law to pass, which would be more beneficial to humanity: Standing desks or a mandatory 60-minutes of exercise every day?

#25 - The BEST way to burn the MOST fat

The "fat burning zone" a myth that needed debunking! While a higher percentage of your energy comes from fat at a lower intensity of work, it's a smaller total.

#26 - Strength Training Doesn't Make You Slower

Lifting heavy weights does not make you slower, in fact, it makes you faster! A common myth and concern we hear from our athletes is that if they lift too heavy they will start getting slower. Done properly strength training should serve to make an athlete faster and more explosive.

#27 - Poor Posture Prevent Phenomenal Performance

Posture really is king, but if you aren't actively trying to improve it in everyday life, all that great work you do in the gym won't be nearly as effective

#28 - The Truth about Sports Specificity

Sports specificity is a very in-fashion term for strength and conditioning in every sport. But how necessary is it really?

#29 - Post Tournament Blues

The Tournament bubble is a real thing, today we talked about how you can adjust and manage the emotional rollercoaster that comes after a big tournament. We also discuss Jacob's hair... which is improving

#30 - Variety in the gym

Everyone wants to shock the muscles and keep the body guessing but how much variety do you actually need in your training? Exer-tainment and Enter-training are common problems that we see all too often as people crave more and more variety to break the monotony of their exercise regimes, and yes, we talk about Cross-fit

#31 - What is Core Advantage?

We aren't personal training, we aren't group fitness, it's not boot camps, but we aren't physiotherapists either... What exactly is Core Advantage, and how can we help you?

#32 - Opposite approaches to a return to running

Durham and Jacob talk about there contrasting strategies as they both try to increase their running training.

#33 - The Power of Habit

Habits are one of the most powerful forces in the universe, they literally shape who we are and what we do. In EP.33 Durham and Jacob unpack the tips and tricks they use to keep up the momentum in training, diet and sleep.

#34 - Post-Apocalyptic Training

Is a Mad Max style post-apocalyptic world a potential reality? Probably not, but we thought it would be fun to discuss how you should train to be “apocalypse ready”

#35 - Exercise and Mental Health

Exercise is more than the physical, the connection between our physical and mental health is strong and constant, keeping them both in balance can be tricky, Durham and Jacob talk today about how to Depression and low mood can effect anyone. If you or anyone you know suffers from depression or low mood, talk to a loved one, or seek help and support, it is always there and is readily available.

#36 - Advice on How NOT to Intern

James and Jacob discuss their very different pathways through the internship and offer advice on how to develop and learn in any industry

#37 - Concussion

Concussion is a much bigger deal than most people think, and it's something athletes, coaches and parents should all be across.

#38 - Managing Your Holiday Training

Holidays are a time for a well-earned break from sport, but how much of a break should you take? and how can you best stay fit for when term one kicks off at the end of January?

#39 - Exercises that are More Harm than Good

Some exercises are actually more harmful than they are helpful, while others are simply a waste of time. You only have so many training dollars to spend every week/month/year so being effective and efficient are both essential when training. In today's episode, we unravel some of our least favourite dangerous exercises.

#40 - Surviving Christmas

Christmas is a hard time of year to stay fit and not let your routine slip. Let us help with some tips and tricks to survive

#41 - Surefire Ways to Fail at Fitness

Getting started with a fitness program is almost always the hardest part, this video offers some suggestions on how you can best make it a routine and build some real momentum.

#42 - Shaq Syndrome

Do you have Shaq Syndrome, Or Delly-Itis? Success happens when genetics (height, muscle fibres etc) meets talent and work ethic... You don't get very far in any sport without at least two out of the three. Best to cover your bases and have all three.

#43 - Run faster, further and pain free

Most runners though don’t pay enough attention to good form and technique. In this episode, we break down and discuss the finer details of running technique, for both sprinting and long distance running.

#44 - Tournament Prep

Another strategically timed announcement, with the Eltham Dandenong Junior Basketball Tournament and Bendigo Brave Junior Classic Australia Day Tournament's kicking off next week it’s vital that you start your preparation now to have yourself ready to attack the 3 (or 4) biggest basketballing days of the year.

#45 - Back to School, Back to the Desk

School kicks off soon and that means everyone is going to start sitting more this next week than they have the previous two months. To prepare we have some tips and advice so you don’t become a victim of the desk and can glide through term 1 without any back tightness or sorenes

#46 - Sleep Round 2

Sleep is such a big deal that it deserves a second discussion, Part 1 is worth checking out first In this week's episode, we talk about why sleep is so important for your mental and physical output.

#47 - Internet Jump Programs

We often get asked have you heard of the such and such program, or I’m about to start this 12-week shock program what have you heard about it?

#48 - Food for Thought (with special guest!)

In this week's episode, we have a special guest! Jacob and his mum discuss why fat doesn't make you fat (and the dodgy science it is built upon), how the food pyramid came to exist, Is brown bread better than white, and why juice is bad for breakfast. WARNING: This is not dietary advice, and is meant entirely for entertainment purposes only (and maybe to provoke thought about nutrition in general!)

#49 - How Strong is Strong Enough? (The law of diminishing returns)

We did two videos on this topic around this time last year and it provoked some debate, this time we thought a longer explanation of why the law of diminishing returns is so important and why we believe that you can, in fact, be strong enough.

#50 - Preventing and Rehabilitating Hamstring Strains

Over the last 12 months, Nordics have become a key criterion and point of progression for most of our athletes. We go deep on why we love them, why they are better than a deadlift and RDL for brute eccentric hamstring strength, the mistake we made regarding Corelifts, why the Nordic isn’t quite perfect, why sport doesn’t serve the hamstring well, how eccentrics affect the collagen and titan in your muscles, and how you can start adding them in without being sore for a week.

#51 - Foam Rolling

We are often referred to as “The Roller Guys”, but we do so much more than just rolling. In this episode, we explain why it is we do love the rolling and why there is a pretty good chance it is so super helpful for improving performance, reducing injury risk, accelerating recovery and helping you generally feel and move better.

#52 - Ice Baths Yay or Nay?, The Ulterior Motive on the Media; How to Read between the Lines

Recently there was an article doing the rounds suggesting Ice baths are a waste of time, but when we dug a little deeper there was a little more to this story than first meets the ice... PS: Ice baths for general recovery is a completely different topic to ice (RICE) for acute injury rehabilitation, we talk on that topic in the cryotherapy episode.

#53 - Why we Stretch Before Every Training Session and Game, and why you should too.

Stretching is a contentious topic, but much like last weeks episode on ice baths, the science can be a minefield of unrealistic studies and sensationalised media headlines. The key to stretching before sport is in the details: - Dosage: (25-30sec) of gently holding the position - The correct stretches: (we love the crouching three for any running athletes, linked below) - And to follow the stretches up with a proper activation and dynamic warm-up series. We also cover: - Where the science on stretching has gone wrong and how it under appreciates the nuance of stretching pre-exercise. - How thinking and the scientific method are both valuable but need to be understood fully to apply - How a short dose of the right stretches can have an incredible restorative effect on alignment, performance and long-term injury reduction and recovery - We discuss thinking and the scientific method in general and how challenging traditional or preconceived theories can be challenging

#54 - Does Lifting Weights Stunt Growth?

We cover the myth of whether weights stunt growth and the short answer is no! It’s a huge concern from a lot of our parents and a question we get asked a lot. Resistance training is actually significantly less impactful on joints and growth plates than the typical impacts seen in running and jumping based sports. And in fact intelligent, progressive resistance training will improve a young athlete's movement skill and muscular strength which will help create an active deload for growth plates helping to absorb the kinetic energy associated with high impact team and ball sports.

#55 - Over-programming and Complexity in the gym

As Strength Coaches, we tend to love complexity, but more is not always better for our athletes For our junior athletes in development academies/elite pathways, this complexity can lead to making the training process more difficult than it needs.

#56 - Is the Deadlift Dead?

Deadlifting is very much a sacred exercise in the gym. Does it really deserve such a high rank? We explain why we prefer the Corelift (Trap bar deadlift) due to its increased safety, better athletic transfer, increased glute activation, and higher power output due to a better ability to harness the intent to move concept.

#57 - Netball

This week we talk all things Netball, from common injuries and how to prevent them, getting fit for netball and how strength can help take you game to the next level

#58 - Athletic Carnivals and Team Sport Athletes Don't Mix

Track athletes might roll their eyes at this one but for those athletes confined to a court or field competing at your school or Zone Aths carnival can be a recipe for injury and setbacks…

#59 - Limping

Limping can have a whole range of flow on effects up the body, in this episode Durham and Jacob work their way up the body through the most common problems they see.

#60 - Balance Training

Balance training is so often overdone or overlooked. we deconstruct the physiology the benefits, potential downsides and how to program it properly.

#61 - Nutrition Fundamentals

Nutrition can be a complex and intricate topic, in this episode we try our best to distil the foundational elements of a good eating plan We planned on talking all things post and pre-game nutrition but we got a little sidetracked setting the stage about nutrition basics. So instead here are some very random thoughts on all things nutrition. We cover a heap in this video from general mistakes and self-sabotage through to the importance of winning breakfast and how much protein do you really need?

#62 - Nutrition Part 2

Pre-, Intra-, Post-, Training, Workout, Game, Race day nutrition strategies Nutrition around training and competition is a contentious topic that can be confusing and often overwhelming. We cover carb loading, fat adaptation for endurance athletes (but not anaerobic athletes), meal timing and choices pre training, do you need sports drinks during competition (probably not), the anabolic window (it is a real thing that is vital for elite and junior athletes), post workout meal choices

#63 - Soccer

All about soccer; injuries, problems and easy wins. In this episode we centre the conversation around soccer, it's differences and similarities to AFL, the most common injuries and problems we see in our athletes, the benefits strength training and a proper warm up can have for durability, speed, power and performance for the soccer (football) athlete.

#64 - Compression

This week we unwrap the pressing issue of compression. All about how it works, the science, the myths, and the applications.

#65 - Sounds good... but?

Fitness myths and motivational quotes that seem legit but are actually ridiculous. In this episode, Durham and Jacob talk about some of the motivational fitness quotes they have come across and deconstructed why they aren’t always as accurate as they seem.

#66 - Training to failure?

It seems counterintuitive but when lifting weights leaving some reps in the tank will actually lead to better gains It feels great to strength train until you cannot lift anything else. It really feels like you will improve, but actually it just makes it harder to get stronger, and there is a lot of research to prove it.

#67 - Symptoms and Causes

Why your hamstring injury is actually a glute problem. Often in the human body an injury to a certain joint, muscle or area isn't actually the fault of that area itself but doing some root cause analysis reveals a weakness or imbalance somewhere else in the body.

#68 - Sand, Road, Grass, Treadmill?

Running is a great way to train and exercise but the surface you do it on is important and not all surfaces are created equally. In this episode: - Why sand running is downright dangerous - Why treadmills are the most deadly pieces of equipment in the gym and why they are terrible running substitutes for all athletes - The best way to utilise hill running in your training  - And the beauty of running on grass

#69 - The ultimate gym debate

Powerlifting, kettlebells, TRX, bodyweight, yoga… what’s best for what goal? In this episode we tackle the idea that you don’t have to pick one training discipline for all your training.

#70 - The Plyo Step

Why a step backwards is actually natural, reflexive and faster. The Plyo (sometimes it’s called a false step) step is a reflexive and natural part of explosive human movement that takes advantage of our bodies natural inbuilt spring; The Calf-Achilles Complex.

#71 - Rest and Recovery

Australians are internationally perceived to be laid back and relaxed, and yet our athletes are some of the hardest working in the world. In this episode, we delve into the importance of both active and passive recovery, the value of sleep, and why more isn’t always more

#72 - Hamstring Strength, Strains and Nordics (Round 2)

Hamstrings are back, and this time we go through what we have learnt, got right, and got wrong with hamstring and Nordic training.

#73 - Shoulders: Health and Performance

The shoulder is an interesting joint that because of its extreme range of motion can create some headaches if things go wrong.

#74 - The Core Advantage Internship

We reveal the master plan for Core Advantage as a business and explain the importance of the internship to that mission

#74.5 - The Core Advantage Master Plan

We had a great follow up question from episode 74 highlighting that we didn't fully explain the elevator pitch for the Core Advantage game plan...

#75 - Try-Outs

It's Pre-season time for the Melbourne Boomers in the WNBL but most junior athletes August to February means tryouts. Find out the best tips and tricks for staying ready.

#76 - Develop Explosive Punching Power

With the Mayweather-McGregor fight just past we talk about the missing ingredients for fighters to develop explosive punching power. Hint: It doesn’t involve cable punches…

#77 - Strength Coach Fitness Standards

You can’t be a plumber with a leaky tap, but what is the equivalent standard that strength and conditioning coaches should hold themselves too?

#78 - Neurotransmitters and Hormones (Part 1)

Our thoughts, feelings, and actions are driven almost entirely by chemical signals. Understanding and getting to know these chemicals so you can maximise happiness and health are essential.  In this episode (part one), we cover Dopamine, Serotonin, Melatonin, and Cortisol

#79 - Saunas: Improve Performance and Live Forever?

Sometimes called hyperthermic conditioning, exposure to intense heat (think sauna’s and steam rooms) can have massive health and performance benefits. James and Durham get deep into the weeds on this one.

#80 - Grand Final Special - Hormones and Neurotransmitters (Part 2)

What does the Adelaide Crows Anthem 'Staredown' have to do with hormones and biochemistry? Durham and Jacob breakdown the science and physiology of how your posture can influence your testosterone.  In part two we touch on Testosterone, Growth Hormone, Oxytocin and including special guest ghrelin. You should check out part 1 first before diving into this edition.

#81 - How to get ripped for Summer, Spot Reduction, Bikini Panic and other summer training myths

To get a six pack you should do 100s of crunches every night right? Unfortunately, it isn’t quite that easy. Check out this weeks episode to find out why spot reduction doesn’t exist and why getting a summer body isn't as hard as it might seem.

#82 - Do you need protein shakes, the anabolic window and all things protein

Protein is constantly one of the hottest topics in all of nutrition, do you need shakes? how much should I have every day and does the anabolic window exist?  Durham and Jacob go into depth on all things protein, from what it even is, where you can get it, the importance of post workout nutrition and whether or not you might need protein shakes.

#83 - Supplements

Supplements are a contentious topic, with so much hype, advertising and spin it’s sometimes hard to distil the essential, the good and the bad. James and Jacob uncover three big ones for general health and long-term performance

#84 - Acceleration

#85 - Build Mental Toughness with Shared Privation

Privation, noun: the loss or absence of a quality or attribute that is normally present. The number one factor in a teams success is its level of connectedness and unity amongst teammates. One brilliant way to increase team unity, connection and feelings of a shared mission is to go through some form or shared struggle or challenge. Whether it's cleaning up a gym after a storm floods your gym or training hard and smashing the bike in the heat working together through struggles is a brilliant way for teams to become more connected and work better as a unit.

#86 - Every Athlete Should Should Have a Spin Bike

When it comes to sport specific fitness: Playing your sport comes first Training drills and small sided games come second Repeat sprints and Game Fit type drills come third And 8:12s on the bike come forth Durham and Jacob talk all about the benefits of the spin bike (and other forms of unloaded cardio) when it comes to getting extra conditioning for team and ball sport athletes.

#87 - All Things Squats: Depth, Width, and Everything In-Between

When done right squats are one of the best exercises you can do for athleticism, injury prevention and general well-being. Done wrong, they are dangerous and ineffective. This week we finally decided to tackle this important issue.

#88 - Training For the Female Athlete, advice from 13 years in the WNBL

Welcome to her very first Podcast Senior coach Tennille! Tennille and Durham share their experiences working with elite and junior female athletes while Tennille provides some unique insights into what it’s like being a female coach and athlete.

#89 - How Hard should you train, RPE, HRV and the Central governor

Training is essential if you want to improve your performance, reduce your risk of injury and generally be a healthier, more highly functioning human. But how hard should you train? And how often? And how do you measure your training intensity? Measuring and quantifying training volume and intensity is half art and half science, we are constantly tracking and planning ahead for all our athletes to help them maximise performance come ’sports day’…

#90 - Tennis: All Things Fitness, Agility, Hitting Power, Injury Prevention

Tennis is not for the faint hearted. It requires huge reserves of fitness, speed, agility, strength, power and cat-like reflexes. Oh and you need to be able to hit the ball as well. James and Jacob talk about some of the ways we help our tennis athletes develop their overall athleticism and how you can take your game to the next level.

#91 - Athletic Performance Testing

For so long we have resisted doing testing with our athletes. Turns out we we were wrong and we are now finally gong to be running our first ever in-house athletic combine. For our athletes you will all be doing testing in the gym during your normal classes, For non Core Advantage Athletes you can get your full athletic testing profile of strengths, weaknesses and comparisons to elite and age matched standards at our High Performance Testing Camp in the Term 1 Holidays. To learn more about the camp or to register: http://www.coreadvantage.com.au/testing-camp

#92 - Bouncing back from Injury, Handling Adversity and Building Mental Toughness

What doesn’t kill you may not necessarily make you physically stronger, but if you tackle every challenge life and sport throws at you with the right mindset, you can develop some powerful grit and mental toughness that will not only make you a better athlete, but a stronger, more determined human in every facet of life. If you or someone you know is going through a rough time, you are not alone, reach out and connect with those around you. If you don’t have anyone you feel comfortable speaking with, give the good people at Lifeline a call, or chat online, free and available 24/7: 13 11 14 https://www.lifeline.org.au For resources: Seven habits of highly effective people by Stephen R Covey This website provides a summary and overview of each chapter. https://www.stephencovey.com/7habits/7habits.php For the visual learners, try this video: https://www.youtube.com/watch?v=ktlTxC4QG8g Victor Frankl (a good article explaining his philosophy and theories) https://www.theatlantic.…

#93 - Insights into the AFL, AFLW, and VFL Women’s from Collingwood FC Osteopath and former Core Advantage coach Michelle Andrews

Michelle took some time out of her crazy schedule to visit, say hi and give us some thoughts and experiences from her time working in elite football on both the men’s and women’s sides.  Michelle talks in depth about a whole range of topics: - Her career progression from Core Advantage intern to working in the AFL - The many hats she wears in both private practice and elite sport - The methods she is implementing to prevent ACL injuries in the AFLW and VFL women's (hint: they look a lot like warm up 2.0) - Her own ACL injury, how she broke her own training rules and the lessons learnt along the rehab - How her Strength and conditioning experience influences and helps her osteopathic treatment and vice versa - Insights into how an elite club like Collingwood runs as a football department and the differences and similarities to working at the semi-pro level in the VFL

#94 - Fundamentals. Why the simple stuff matters and how to avoid the social media trap

Social media has opened incredible doors for companies and individuals to share ideas, thoughts and learn (for free) almost anything in the world. Unfortunately, as the fight for attention heats up this leads to unrealistic representations of training and we see more and more exciting flashy “sand” type training and less of the foundational big rocks. In this episode, we try to balance the equation by giving a voice to the hidden vital parts of great training.   Resources: The big rocks concept is a key one not only in training but in everyday life. https://www.youtube.com/watch?v=v5ZvL4as2y0   This video of ours has some great tips for improving thoracic posture: https://www.youtube.com/watch?v=-cw0X0NAwUw&t=7s   Our episode on all things training surfaces: https://coreadvantage.com.au/podcast/68-sand-road-grass-treadmill   And some other social media favourites that are really just decorations on your workout: Agil…

#95 - Training around injuries, how to make the most of injuries

With Durham’s recent accident we thought this was the perfect time to talk about training when you are injured. While your normal training routine might be altered there is still plenty you can do in the gym to keep the rest of your body strong, fit and ready for a rapid return.

#96 - The Future for AFLW, ACL Injuries and the effect of professionalism on Junior Athletes

With the recent talk and media coverage surround ACL injury rates in Australia and the growing popularity of the AFLW this episode is timely advice to junior athletes across the country. We lay out some historical context and make predictions about how the injury rates are going to change over the next 3-5 years.

#97 - Strength and Conditioning Recommendations for Throwers - Shot, Discus, Javelin, Hammer

While we definitely are not throws coaches (and aren’t trying to play them on the internet) we have had some incredible success working with throwers and their skill specific coaches in the last 18 months developing elite junior throwers and improving their whole body power. We go into depth on why our program has been working so well for throwers, some of the most common mistakes when trying to develop strength as a thrower and the importance of core strength and stability for improving your throwing ability.   Some links you might find interesting related to this topic: The Princess Bride video Durham mentioned. (Is Jacob the only person who has not seen this movie?)  https://www.youtube.com/watch?v=lC6dgtBU6Gs The quote is at 1:00 Our random thoughts episode about shoulders https://coreadvantage.com.au/podcast/73-shoulders-health-and-performance The Gillette World Sport Series from the 2016 Olympics, a great introduction to throwing for those looking to find out…

#98 - Combine Testing Results - What separates great athletes from the rest

With the first combine in the rearview mirror, we spent today's episode taking a look into the stats and results of over 200 athletes to share with you the key factors that separate our best performers (top 10), the next best performers (11-20) and the rest of the population. With some obvious and not so obvious findings.

#99 - How We Would Fix the Biggest Loser

The Biggest Loser is a reality TV show based on a group of overweight and obese clients competing to see who can lose the most weight. The problem is the most effective and safe version of the Biggest Loser would make for terrible TV, so they spice it up with drama, sweat, tears and insane training methods. This episode details how we would run the show if we were in charge. We have plenty of resources on our blog and podcast about all things nutrition and getting ripped: Nutrition fundamentals part 1, and part 2 https://www.youtube.com/watch?v=C_TrKTNH3Sg https://www.youtube.com/watch?v=Xk7DSGwOP-E Jacob’s nutrition episode with his mum https://www.youtube.com/watch?v=LRLml7gMlpM Our article about all things protein and how important it is https://coreadvantage.com.au/blog/do-you-need-protein-shakes-to-improve-performance Jacob’s homemade baked beans recipe https://coreadvantage.com.au/blog/high-protein-breakfast-homemade-baked-beans And our episode from last winter about getting ripped for summer https://www.youtube.com/wa…

#100 - How Our Opinions have Changed 1-50

Welcome to the 100th episode of the Random Thoughts Show! With so many topics covered in the last two and a half years, we thought this would be a great chance to look back on what we might change, what still stands and what new research has come to light about all things athletic development, nutrition, rehabilitation and sports science.

#101 - Concussion What You Don't Know Can Hurt You. With Special Guest Josh Plante

Josh is the head of high performance for @Glenhuntly Athletic Club, and Head coach at Great North Coaching. In this in-depth conversation, Josh shares his incredible path to Australia, his history of concussion playing American Football, his refound love for T&F and heaps more. This is not an episode to be missed!

#102 - Supplements Part 2: Caffeine, hydrolysed Collagen, BCAAs

Durham is away this week getting a root canal, so James and Jacob have picked up where they left off in EP. with part 2 of their discussion of all things supplements   This episode the boys cover the pros and cons of Caffeine, the long-term benefit of adding collagen powder to your protein shake, and whether BCAAs are worth the money.

#103 - Recovery, why you need it and how to maximise it

Rest and recovery is a huge part of being a high performing athlete. The right strategies and tactics that you execute on a consistent basis form the backbone of any recovery plan. In EP.103 Durham and Jacob discuss the reasons why you need recovery and the best methods to be following for accelerating your recovery and maximising your performance.

#104 - Special Guest Jamie Smith

Jamie shares with us his development pathway some of the twists and turns his young career has already taken and talks about his upcoming topic for the power summit 2018.

#105 - A Sneak Peak into the First Ever Power Summit

On September 9th, we will be hosting our first ever Power Summit. A full day of theory and practical designed specifically for Strength and Conditioning Coaches, Personal Trainers, and Sports Science Students to learn from four of Melbourne’s finest present on how they develop power in their athletes.

#106 - How Important is Work Rate for Football?

With the AFL and NRL finals in full swing, there are more stats than ever floating around, and stats surrounding work rate and effort are particularly interesting. But how important is work rate for a football team, or does it just mean you are spending a lot of energy chasing your opponent on defence? Today Durham and Jacob discuss the pros and cons of a high work rate and how to best train in order to make sure your fitness is ready when pre-season starts.

#107 - Strength Training for Swimmers

We have had a recent influx in swimmers coming to train in the gym so today we thought we would share our early results and findings working with elite junior swimmers

#108 - Pain

Pain and the science surrounding its causes and effects is a rapidly growing area of understanding. Today Jacob and Durham aim to give a broad introduction to the current understanding around pain, why we experience it and how to deal with both acute and chronic pain.

#109 - Nutrition for Athlete's with our own in-house Nutritionist Dr Dominique Condo

Our very own in-house nutritionist Dr Dominique Condo is this episodes special guest, on to talk about all things Nutrition, including her role as nutritionist to the Geelong Cats in the AFL.

#110 - Working in the AFL, with special guest Pat Dillon from the GWS Giants

Following the careers of our former interns is one of the most satisfying parts of working at Core Advantage. Especially when they end up as PhD candidates at an AFL Club!  Congrats Pat on a great start to what is gearing up to be a great career in high performance, and thanks for coming back and sharing some great insights from the AFL, the Giants and your own career path to date.

#111 - Vertical Jump: How much does heat effect 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.

#112 - The Ultimate travel guide for athletes - Tips and Tricks.

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?

#113 - Adductor Strength and Groin Strains - Everything you need to know about keeping your hips strong

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.

#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.

#115 - Introducing the Online Mentorship

Our strength and conditioning internship has always been the heart of Core Advantage. Now it is available online for everyone. The first intake starts on February 15th 2019, take advantage of our early bird discount offer by signing up early.

#116 - Does Foam Rolling Reduce Performance? A discussion about nuance

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.

#117 - Training for AFL 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.

#118 - Training for AFL Football Part 2: Speed, Agility, Strength and Fitness. What it takes to perform in Australian Rules Football

#119 - Olympic Lifting for Athletic Performance

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.

#120 - A Non Episode

The Podcast is going on a little break, hopefully we will be back real soon!

#121 - Core Advantage 2.0 - Season 2 Launch

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.

#122 - Organised August

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.

#123 - All things jumping

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!

#124 - Meg Ragauskas: Playing College, airport security and falling 6 meters

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

#125 - James Russell: From Commando to S&C coach (part 1)

James shares stories from his time in the Military, bringing the Melbourne S&C community together and his new role at Iron Edge

#126 - James Russell: From Commando to S&C coach (part 2)

Be sure to check out episode one before listening to this part two of our conversation with James Russell

#127 - How to get and stay in great shape

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.

#128 - Corrective Exercise, A waste of time, or a crucial training piece?

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…

#129 - We were wrong about skipping

Way back in episode 43 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.

#130 - We need a better word for stiffness

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.

#131 - We Updated the App! - Fatlek and Tempo timers

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.

#132 - How neural fatigue kills performance

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. We talk about what neural fatigue is, how to best fight back against it and the benefits of foam rolling, vibration and nutrition.

#133 - Tennille Hay on Balancing motherhood and working in high performance

Durham chats with Tennille Hay, a pioneer of strength and conditioning in women's football about her career in strength & conditioning. We cover her time as the HPM of Carlton 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, and career advice to young women on how to make it in football.

#134 - Core Training - The best and worst ways to build the mid section

It goes without saying that we are passionate believers in a strong core as the foundation for performance and durability. 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.

#135 - Are you on a Low Performance Program?

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.

#136 - Pat Wilson - The art of coaching

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

#137 - Training for the 100m

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.

#138 - Do Sprinters need to be “fit”?

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.

#139 - Chris Radford on opening your own gym

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... ;)

#140 - Josh Keily, Core Advantage performance coach

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.

#141 - Ice Hockey Strength and Conditioning

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.

#142 - Ben Walker on meditation, working in the AFLW and overcoming injuries

Ben 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 at Deakin university, S&C 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.

#143 - Make Haste, Slowly

After seeing a brilliant post from the guys at Athletes Authority, we dive into the art and science of balancing urgency with diligence. In training, rehabilitation and life in general

#144 - The Benefits Of Velocity Based Training

Learn about how Velocity Based Training can improve performance, build power, strength and muscle, and allow for auto-regulating training in real time. ⁠⁠

#145 - Our dietician breaks down the Game Changers

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

#146 - Dr Stu McGill on pain science, the best core exercises, burpees, being nice to people

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.

#147 - Psychology of lifting: What's the best way to count reps?

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

#148 - The Ultimate Holiday Training Guide

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.

#149 - Performance Testing Hacks

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:

#150 - The Podcast is back!

Sorry we were gone for so long, but we are back, new episodes every week

#151 - What we have learnt: #51-75

For episode 151 we are taking a look back at episodes 51-75, what we would change, what we are doing even more of

#152 - What we have Learnt #76-99

Rounding out our episode 150 in review we look at the last quarter of our first 100 episodes.

#153 - The Injury Epidemic is Coming: The Art of the Reload

With lockdowns in different parts of the world slowly begin to ease, how do we most effectively return to competition?

#154 - What makes an athlete professional

With the lockdown we have been thinking a lot about habits, and the little things you can do to have a more professional approach to your sport. In this episode we talk about controlling the controllable things in your life, making the transition to professional not by getting paid, but by chanign your mindset.

#155 - Hands on Knees best for Recovery + Eccentric Overload Training

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.

#156 - Agility Testing and Training

An exploration of agility & change of direction. Our favourite testing methods, training progressions and the semantics of defining and categorising agility drills.

#157 - The Relaunch - Core Advantage 3.0

The gym is finally back open, listen in to learn about the upgrades we have made to the gym

#158 - Live with Melbourne Strength Culture & Orphic Education

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!

#159 - The Psychology of a Lockdown with Gavin Freeman

Sports Psychologist and Author Gavin Freeman joins Durham for a conversation about the psychological effects of living in lockdown and how to thrive

#160 - Build a 4th Quarter Mentality

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.

#161 - Adam Caporn Australian Boomers Assistant Coach

In this show we discuss his formative years as a player, his learning's as a coach and the essential nature of coach-ability in sport, business and life. In addition, Adam dives into what makes a great strength and conditioning coach and high performance manager and much more.

#162 - Quantum Thoughts ft Melbourne Strength Culture

Introducing the first episode of a new show, Quantum Thoughts! A collaboration between Core Advantage and Melbourne Strength Culture, this wide ranging conversation has something for everyone. We discuss success and smelling the roses, learning and teaching, social media, coaching, business and so much more. You can find more about Melbourne Strength Culture on Instagram, YouTube or on their Podcast Quantum Lifting. http://www.melbournestrengthculture.com/

#163 - Liz Cambage Direct From Quarantine

In this episode we are joined by Durham’s longest serving athlete; dual Olympian and WNBA superstar Liz Cambage. Liz takes us through her amazing journey from being a young 6"5 girl with knees so bad she could hardly walk up a flight of stairs to being the first woman to dunk at the Olympics and now the most dominant female basketball player in the world. We talk about how she rediscovered her love of basketball with the Deakin Melbourne Boomers, how she got in the zone to set the all time WNBA single game scoring record and what it was like to work on her game with her hero and mentor Kobe Bryant. In addition we dive into the mental health benefits of great training, how she is keeping fit in hotel quarantine and her passionate activism for race and gender equality. This chance to get to know the real Liz is not to be missed!

#164 - Dr Dom Condo from the AFL Bubble

This week Durham is joined by Core Advantage dietician Dr Dom Condo, direct from the AFL bubble in Queensland. Dom has been on the road with the Geelong Cats for the past 3 months as they play the remainder of the AFL season on the road, mainly in the Brisbane bubble. In this wide ranging conversation they discuss the pros and cons of being in such close contact as a club all year, hacking sleep, Pickle juice for muscle cramps and so much more.

#165 - A man who says what he thinks: Angus Bradley

Join us for a great conversation with emerging coach and world class Instagram provocateur Angus Bradley, a man who says what he thinks and knows how to write a headline with a hook. In this chat we talk about why he dropped out of journalism school, what it was like to be in a band and most importantly go deep on a couple of areas we disagree on. As a bonus we uncover why he has such a beef with Squat University.

#166 - How to train & coach in a lockdown

After a little hiatus, we're back with a few changes! Core Advantage's head coach Pat Wilson joins Durham to chat about what's been happening, how to coach during a lockdown, and what you should be doing to get the most out of your lockdown training.

#167 - Maddie Garrick On Athlete Mindset & Coaching

Maddie Garrick is a WNBL star at Melbourne Boomers, an Australian 3x3 FIBA 3x3 champion and a former Core Advantage intern! Maddie and Durham chat about FIBA 3x3 Tournaments, developing a strong mindset, what makes a great coach, understanding strength and conditioning as an athlete, and Maddie's coaching and training camps.

#168 - Mitch Greaves On Training Loads & Rehabilitation

Mitch is an Exercise Physiologist and Strength & Conditioning Coach who specialises in musculoskeletal rehabilitation. Mitch has previously worked with Carlton Football Club as the Performance preparation coordinator for AFLW and is an Exercise Physiologist at Melbourne Fitness & Performance. Durham and Mitch chat about coach and athlete relationships, when athletes transition between sports, the impact of junior footy on AFLW, exposure to women's sports, curved sprinting and The Need For Speed workshop.

#169 - Learnings From The Core Advantage Internship Interviews

Core Advantage's head coach Pat Wilson joins Durham to chat about the Core Advantage Internship, tips for the application and interview process, the importance of anatomy and Pat's experience from intern to head coach.

#170 - Erin Todd On Podiatry, Starting Medical Clinics & AFLW - Part 1

Erin Todd, among being an experienced owner and director of medical clinics and a podiatrist, is a former WNBL player, a player in the AFLW for the Greater Western Sydney Giants and the Player Development Manager for Cricket NSW. Erin and Durham talk about misconceptions in podiatry, Ez's experience starting, managing and selling medical clinics, studying for her MBA, and her experience in the AFLW.

#170 - Erin Todd On Podiatry, Starting Medical Clinics & AFLW - Part 2

Erin Todd, among being an experienced owner and director of medical clinics and a podiatrist, is a former WNBL player, a player in the AFLW for the Greater Western Sydney Giants and the Player Development Manager for Cricket NSW. In part two of this episode, Erin and Durham talk about Erin's experience in the AFLW, and the exciting future for women in sport.

#171 - Luke McIlroy On Measuring Performance & Understanding Training Zones

Luke is the Director and founder of METS Performance Consulting which provides elite level fitness testing, and coaching and consulting services for endurance athletes. Durham and Luke chat about the fundamentals of training zones and how to use them to optimise performance. They also dive into the benefits of high intensity interval training for team sport athletes and how and why Luke started METS Performance Consulting.

#172 - Lockdown Productivity & Saying No - Find the Gap Podcast

Today's episode is a little different. Durham appeared on the Find the Gap podcast with Sam Dunn. Sam and Durham spoke about about the importance of saying no, and tips of coaching, as well as Durham's experience getting through lockdown.

#173 - Smart Strength Training For Women With Hayley Campbell

Hayley and Durham chat about the narrative being sold in women's exercise, body composition, eating disorders, and the importance of smart strength training for women.

#174 - Internships & Learning With Riley Goodman

Core Advantage high performance coach Riley Goodman joins Durham to chat about his internship at Cressey Sports Performance, the importance of rotational movements, Riley's learnings from Mike Boyle, and the Victorian Institute of Sport traineeship.

#175 - Athletes Authority's Lachlan Wilmot on Perfectionism & The Art of Coaching

Lachlan is the Co-Owner and Director of Coaching & Performance at Athletes Authority, and a board member at the Australian S&C Association. Formerly, Lachlan was the Head of Athletic Performance at the Parramatta Eels and a Senior Athletic Performance Coach at GWS GIANTS.

#176 - Osteopathy & S&C With Michelle Andrews From Motus Life

Michelle is an Osteopath, S&C Coach, and the director of Motus Life, an osteopathy, strength & conditioning, sports performance, yoga, pilates and meditation hub.

#177 - Managing Your Menstrual Cycle With Emily Shears

Emily Shears is the founder of the Female Athlete Network, and a registered compound pharmacist. Emily is highly passionate about women's health with post graduate qualifications in exercise sport science, including a Master of Education. Emily and Durham chat about how compound pharmacy relates to sport, the effect of magnesium and iron on menstrual cycles, contraception and its impact on athletic performance, how your cycle can impact your training, and Emily's journey in sport.

#178 - The Business Of High Performance Facilities With Athletes Authority's Karl Goodman: Part 1

Karl Goodman is the founder of Athletes Authority. Karl started Athletes Authority in early 2016, before partnering with Lachlan Wilmot in 2017 to help build the Athletes Authority vision. In part one of this chat, Karl and Durham discuss the costs of starting a business, how to price yourself, weathering COVID-19, taking on debt, and developing innovative business models.

#178 - The Business Of High Performance Facilities With Athletes Authority's Karl Goodman - Part 2

Karl Goodman is the founder of Athletes Authority. Karl started Athletes Authority in early 2016, before partnering with Lachlan Wilmot in 2017 to help build the Athletes Authority vision. In part two of this chat, Karl and Durham discuss developing a sales mindset, risk aversion, Karl's biggest mistakes, and Karl's tips for productivity.

#179 - Information Diets

Today's episode is a little different. Durham dives into attention and information diets, speed reading and the books that have had the biggest impact.

#180 - Rach Brewster on the Division I College Experience

Rach Brewster is a WNBL player at the Melbourne Boomers, a Utah State University graduate, and coach at Core Advantage. Rach and Durham chat about her experience in at Utah State, her knee injury, the WNBL hub, and becoming an S&C coach.

#181 - Breath Work & Programming Systems With James Cheers

James Cheers joins us on the show to chat about starting Peninsula Sports Performance right before COVID, exercise programming systems, the impact of breath work and giving feedback.

#182 - Jacob Tober on How To Use Velocity Based Training

Jacob is back and joins us to chat about all things Velocity Based Training! We cover some of the key concepts in VBT, how you can easily implement VBT in your training, and our new velocity based training app, Metric.

#183 - Training Variety & Running With Bree Filippone

Bree Filippone is a Personal Trainer & Exercise Scientist with years of industry experience in exercise rehabilitation, and sports performance. Bree has founded The HIIT Project, The Finishr and is also a coach at Life Hub. Bree focuses her expertise in coaching general pop to become better movers in and out of the gym.

#184 - Triple-A Movements: What Makes a Great Exercise

Durham chats about the biases towards confrontation and extreme positions and its impact on S&C, the differences between what makes an exercise good or bad, and our top movements we love at Core Advantage.

#185 - Core Advantage Learnings

This episode is a little different. Durham was recently on the Marcus Cope Fitness Podcast to chat about some of his learnings and his experience entering into the athletic development industry.

#186 - Harley Gray on Myotherapy & S&C

Harley Gray is a myotherapist and powerlifting coach who specialises in S&C, rehabilitation and nutrition. Harley and Durham chat about being a Quake world champion, the myotherapy industry and research, spinal flexion under load, exposing yourself to maximal loads (41:31), and advice for young coaches.

#187 - Maddi Boyer on Water Skiing, Pilates & Physiotherapy

Maddi Boyer is a physiotherapist at Fortitude Health Co, who has expertise in S&C and clinical pilates, and is also a former Australian water skier. Durham and Maddi talk about her career in water skiing, the benefits of pilates, the future of the physiotherapy space, and starting Fortitude Health Co.

#188 - Dr Dom Condo on Improving Tendon and Bone Health, and Supporting Your Immune System

Dr Dom Condo joins us to talk about kicking lockdown addictions, building muscle whilst losing weight, refeed and cheat days, how to improve tendon and bone health, and supporting your immune system.

#189 - Mike Young on Empowering Your Team & Exercise Fundamentals

Mike Young is a world-renowned expert in the field of speed development and conditioning for sport. Mike has over 20 years of experience coaching dozens of NBA, MLB and NFL players, consulting for Real Madrid, Arsenal FC, Liverpool FC and serving as the Director of Performance for the Carolina Railhawks (NASL) & the Vancouver Whitecaps (MLS).