LEO Training: Strength & Conditioning | Endurance | Health | Performance | Injury Prevention | Joe DeLeo

s for New Zealand. Competing in 14 events and winning five medals, four in women's events including Silver in the Women's 2x, Silver in the W8+, Gold in the W2-, Gold in the W1x, and Gold in the M8+. However, three years before the Olympics only one female rower was eating enough to fuel their training. Many athletes were underfueling and showing symptoms of RED-S. I sit down with Caroline MacManus, Head of Athletic Performance for Rowing New Zealand and Christel Dunshea-Mooij Head of Performance Nutrition at High Performance Sport NZ to discuss LEA, RED-S, and how they work with athletes and coaches within a high performance unit to optimize performance.

Kris Robertson is the strength and conditioning coach for Rugby Canada and owner of Kris Robertson Training. In this interview Kris and I discuss the pitfalls of chasing greater and greater levels of strength as it relates to sport performance. He shares how he trains his athletes and what program design elements he focuses on to gain improvements in power and speed. We also touch upon jump training for speed development.

Kyra Edwards has raced for Great Britain at the junior, U23 and senior levels, and has won junior silver and U23 bronze World Championships medals. She has a degree in statistics from UCLA and is training for the 2021 Tokyo Olympic Games. In this interview, Kyra and I discuss the similarities and differences between the United States collegiate system and the Great Britain Rowing Team. We also discuss how to improve diversity and inclusivity in the sport of rowing and her experiences as a Black mixed heritage athlete in a sport dominated by whites. Part 1 - Rowing Culture Differences in culture and rowing experience in GB and US Collegiate System Degree in Statistics and what you would like to pursue post rowing career Science of Rowing Part 2 - Creating more accessibility and diversity in rowing Creating more pathways and accessibility to the sport across the world. How do we do it? We have seen greater awareness and resources (financial, people) put into place to promote more opportunity and diversity. What's the next step in your opinion? Show Notes: World Rowing Profile UCLA Profile Instagram For British rower Kyra Edwards, being a source of representation is 'an important message' Team GB's Only Black Rower: 'I feel like a guest in a white, privileged space' Why I am Now Talking to White People About Race

In this podcast interview Dr. Bryan Mann discusses the history, science, and application of pliometrics. Pliometrics or more commonly known as plyometrics was developed by Dr. Yuri. Verkoshansky. This podcast explains how the name was quite literally, "lost in translation". Dr. Mann will also discuss applications and some research studies around pliometrics. I highly recommend viewing the video version of this interview as it includes some slides from Dr. Mann. Enjoy the show! Part 1 - History Shock Method Includes Shock Method and Depth Jump Developed in 1960's by Yuri Verkhoshansky Part 2 - Science and Application Pliometric Termed this in 1930's due to increased muscle tension In 1938 Hubbard and Stetson introduced the term "pliometric" due to recognition of three different contractions the muscles underwent: miometric (shorter), isometric (same), and pliometric (longer) Frog Study in 1968 Show Notes: Bryan Mann Profile at University of Miami Instagram Twitter Video Version of Interview Shock Method by Dr. Yuri Verkoshansky

In this interview I sit down with Dan Harris, World Class Start Coach for Bath. Dan works on behalf of British Rowing and is responsible for running talent ID testing regularly – to try to identify and recruit more athletes. In addition Dan is instrumental in training his athletes day to day and has been in this role since September 2011. One of the things that makes Dan's perspective particularly insightful is handles the coaching on the water and in the strength and conditioning facility. I learned a lot from my conversation with Dan and how during the formative years of athletic development between 14-18 he emphasizes that some of his rowers strength train up to 4x a week to add mass in preparation for the high volume they will need to handle at the senior level. Part 1 | Talent ID What physical metrics are you looking for in your athletes (height, weight, athletic background)? What ergo scores? Other athletic profile/physiological measurements to identify strong potential rowing candidates. Anything on the mental/psychological side? Part 2 | Athletic Development More gym sessions at a younger age to work on mobility, flexibility, strength, stability, power, - Why is this important? Athletic development and importance of adding some muscle mass so the athletes can sustain the training volume at U23 and Senior levels. What is your focus for that 14-18 age group in terms of gym? In terms of rowing? Notable Olympians who have come through the Bath Start programme? Skills to do Pull ups / chin ups Front and back squat Seated rows and lat pull down, bent over row vs. bench pull Rapid Fire What's your top technical drill to develop skill for a rower? What strength and conditioning exercise do you feel has the best carryover to rowing? If you were in charge of FISA, what would you do to keep lightweight rowing? How would you continue to develop and expand the sport? What advice would you give yourself 10 years ago? What's the one thing junior athletes should be doing more of to compliment their training and health? Show Notes: https://www.minervabathrc.org.uk/rowing-news/profile-interview-dan-harris/ Instagram https://www.thesubath.com/rowing/world_class_start/ https://www.teambath.com/sport/rowing/talent-identification/

In this interview I sit down with Kellie Wilkie and we discuss a research journal on rib stress injuries during the Rio Olympiad. Kellie has immense experience in the sport of rowing with massive contributions in both physiotherapy and research literature. Let me take a minute to tell you more about her background. Kellie graduated from the University of South Australia in 1998 with a Bachelor of Applied Science in Physiotherapy (Hons.) She established her own private sports based practice to be able to offer the best quality physiotherapy service to patients and to be able to structure a workplace that was optimal for her own health and wellbeing. In 2007 Kellie completed her post graduate clinical Masters degree in Sport Physiotherapy through the La Trobe University in Melbourne and shortly after, gained her Australian Physiotherapy Association (APA) title of Sports Physiotherapist. Kellie is currently a member of the APA, Sports Physiotherapy Australia (SPA), Physiotherapy Business Australia (PBA) and Sports Medicine Australia (SMA). She is a Tasmanian Institute of Sport (TIS) consultant physiotherapist. Kellie provided physiotherapy services for the London 2012 Olympics as part of the Australian Rowing Team and was lead physiotherapist for the Australian Rowing Team for the 2016 Rio Olympics. Kellie has a special interest in the assessment and treatment of: Rowers Shoulders Backs Part 1 Starting your own clinical practice and how you came to become physiotherapist for Rowing Australia. Where did your interest in rowing, shoulders, and backs stem from? As lead physiotherapist, share with us about the structure and management of the other physiotherapists across Australia who are working with high performance athletes. How does it work? How did you communicate? Physiotherapy in Australia vs. event/competition How does the interplay work on the sports medicine continuum….so between doctor, physiotherapist, S&C, and rowing coach? Rehabilitation and return to sport Identifying a pathway for the athlete to return Folding that information into future training programs to mitigate injury risks. Part 2 GrowingBodies Decent Rowing Part 3 Journals Mythbusters Rib Stress injuries 2012-2016 Update on Low Back Pain Pathway? Show Notes: Kellie's Bio on Bodysystem Twitter GrowingBodies Getting to know the #ART support staff Mythbusters in rowing medicine and physiotherapy: nine experts tackle five clinical conundrums. Rib stress injuries in the 2012–2016 (Rio) Olympiad: a cohort study of 151 Australian Rowing Team athletes for 88 773 athlete days

Subscribe & Review on : Apple Podcasts | Stitcher Ed McNeely received his Masters Degree in Exercise Physiology from the University of Ottawa in 1994 and has been involved in the strength and conditioning industry for 30 years. He has been a consultant to twenty one Canadian national and professional sports teams and is currently the Strength and Conditioning Lead at the Canadian Sport Institute Ontario. Ed served as a physiology and strength consultant to Rowing Canada for 24 years - through the Rio 2016 Olympics. He is the author of five books: Power Plyometrics, The Resistance Band Workout Book, One Hundred Strength Exercises, Training for Rowing, and Skillful Rowing. He has published over 100 articles on training and athlete conditioning covering topics such as strength training, plyometrics, making weight, assessing fitness, speed and power development, planning and periodization, and aerobic fitness. He is a frequent resource for other writers, acting as an expert for articles in Muscle & Fitness, Outside Magazine, the Georgia Tech Sports Medicine Newsletter, the Rowing News, the Globe and Mail, Ottawa Citizen and the Discovery Channel. Ed and I discuss rowing at the elite and masters levels. In addition, he shares how he was able to establish benchmarks for rowing high performance athletes and research using isometrics. Enjoy the show! Part 1 - Ed's background and bio What's the backstory of how you came to work with and be the lead for the Canadian Rowing Team? 24:00 patience 4-5 exercises for strength Part 2 - Strength Standards for Rowing You were one of the first to research and publish strength and conditioning standards for rowers from the junior through masters levels in both Rowing Faster and Strength and Power Goals for Rowers How did you go about identifying the strength to bodyweight factors for each age group? Did you test each age group? How did you standardize squat depth, bench pull and deadlift for athletes/age groups of various weights and heights? Absolute Strength vs. Relative Strength and why relative strength is more important to a rower. How much strength is too much? Once your athletes hit the standards in the chart outlined in the journal what qualities do you begin to focus on to continue their development? Do you have concerns about mass impeding their ability to row technically or move well? Would you continue to emphasize the back squat, deadlift, and bench pull or is there another skill/lift you would focus on given your experiences at this point? When I attended your lecture at Joy of Sculling you mentioned you have athletes deadlift 1x a week, and squat 3x a week. Why do you feel there should be greater emphasis placed on the squat? Peak Power is the limiting factor of performance Most rowers are pretty equally trained when it comes to aerobic capacity. Peak power is often a key differentiator in rowing performance. Do you think this applies to all rowers or more mature rowers (college, U23, Elite, Masters) vs. juniors and novices? When following the protocol for peak power improvement, power output (strokes) must be 90% of greater. Why? What exercises in S&C do you feel are more transferable to improving power in the rowing stroke? Plyometrics / Jump Training for Rowers "Plyometrics is the link between strength and power" The athlete should be able to squat at least their bodyweight for lower body plyometrics and bench press 0.75 times bodyweight for upper body plyometrics. Why do we need this foundation of strength before we start introducing plyometric work and how were you able to determine this for the rowing population? Into catch position and accelerate out of catch position Masters rowers Benefits of strength training for the aging athlete Osteoporosis, dynapenia, sarcopenia, combat loss of power/strength Why masters rowers may need to place greater emphasis on strength training for age and health related factors? What would you prioritize more for this population vs. college/elite? Why you are not a fan of machines vs. free weights. Show Notes: Original Research: Isometric Force Time Characterstics and Test-Retest Reliability of A Rowing Specific Isometric Assessment Strength Goals for Rowers How Hard is Hard Enough Strength Goals for Masters Rowers Peak Power: The Limiting Factor to Rowing Performance Jump Training for Rowers Part I Jump Training for Rowers Part II Breathing Stronger Balance and Stability for Rowing NSCA 2017 S&C Journal Excellence Award

Subscribe & Review on : Apple Podcasts | Stitcher David Young is the strength and conditioning coach for Rowing Australia Women's Team. David and I sit down to discuss athletic development and how to teach rowing athletes the fundamentals for strength and conditioning who may be brand new to the weight room! We also discuss how he and the Australian team structures their training with three gym sessions and two core sessions per week! Part 1 | David's Bio and background How did you come to work with the Women's Team? Part 2 | Training and Progressions Framework for Rowing Australia in regards to S&C is following goals: Robustness and injury prevention Improve movement efficiency of the rowing stroke Athletic development The Drive Extended: S&C Video on YouTube Key Message #1) Build Movement Competence Before Load. Technique 1st, Load 2nd! Junior Rowing Benchmarks Key Message #2) Balance your resistance training program Primal Patterns: Squat, Lunge and Step Up, Single Leg Squat, Hip Hinge, Upper Body Pushing, Upper Body Pulling Explosive Movements: Med Ball Throws and Plyometrics Key Message #3) Challenge Trunk Musculature Why it's important to focus on abdominals, lower back, gluteals, scapular stabilizers Categorizing Core Movements: Anti-Extension, Anti-Flexion, Anti-Lateral Flexion, Anti-Rotation, and Rotation 3 Lifting Sessions and 2 Core Sessions Per week Is this year round or does it fluctuate throughout the year? What do you emphasize in the core sessions? Show Notes: Rowing Australia Strength & Conditioning Rowing Australia Sports Medicine The Drive S&C Video

Episode 121 | John Kiely: Periodization Paradigms and Stress Theory Subscribe & Review on : Apple Podcasts | Stitcher Periodization. Strength and conditioning coaches and sport coaches use it to help their athletes progress and adapt - to get stronger, faster, and more powerful. But, what if the foundation of periodization has roots from somewhere else? What if periodization was never intended for sport at all? If I have tickled your curiosity then you are going to love this podcast with John Kiely. John is a strength and conditioning coach and currently work at the Institute for Coaching and Performance (ICaP), at the University of Central Lancashire. His current research interests revolve around human performance, and include: The detrimental effects of fatigue on running coordination; the modernizing of Periodization planning paradigms; stress as it relates to performance and health; genetics and sports performance; and the link between fitness, movement, cognition and emotional health. Enjoy this mind blowing episode! Part 1 | Periodization Paradigms and Stress Theory Overview of Periodization Paradigms and Stress Theory Historical significance from industrial revolution ala Frederick Winslow Taylor and how this came to be applied to other fields. Principles of scientific management "Selye once remarked that he never considered the application of his research to sporting domains" GAS - general adaptation syndrome Stress Paper; device. Differences and commonalities between periodization philosophies Stress response and adaptation Part 2 | Where do we go from here? Path dependence Zombie idea How can we help coaches and athletes continue to progress? Inter individual variability (adaption across a group) Coaching and Individualization of athletes' programs How you educate athlete about plan Degree of self determination Athlete needs to believe in training Self regulation; Autoregulation by PRE, RIR, Load/velocity HRV See Table 1 from Periodization Paradigms Show Notes: https://www.researchgate.net/publication/230756715_Periodization_Paradigms_in_the_21st_Century_Evidence-Led_or_Tradition-Driven https://www.researchgate.net/publication/321386054_Periodization_Theory_Confronting_an_Inconvenient_Truth

Episode 119 | Lotte Lintemeijer: Power in Rowing Subscribe & Review on : Apple Podcasts | Stitcher In Episode #119 of the LEO Training Podcast, I interview researcher and data scientist Dr. Lotte Lintmeijer. This entire podcast interview is focused power measurement in a rowing shell and the historical measurement for power and Lotte's research regarding the development of a new, more accurate method. Interview Topics: Part 1 : Background and Interest in Rowing How did you come to research rowing? Defense of PhD Pop Up Symposium this fall on "Power in Rowing" Part 2 : Power in Rowing Why power is a key factor in rowing performance? Traditional/Standard way of calculating power On the water there is no constant velocity and boat is not standing still, the rowing shell accelerates and decelerates so equation on water is not accurate. New method Differences between the two and what the standard method misses. How and Why rowers should calculate power? What is the added value of power output feedback compared to feedback on boat speed? Are there alternatives to determine power output in practice? Study you did with rowers FEEDBACK ON ROWERS' MECHANICAL POWER OUTPUT IMPROVES COMPLIANCE TO INTENDED ON-WATER TRAINING INTENSITY Rather obvious that rowers better comply with power output targets when they receive feedback: why is this study important? How to train and improve it? What is the next step in your research on power output in rowing? Show Notes: Improved determination of mechanical power output in rowing: Experimental results Mechanical power output in rowing should not be determined from oar forces and oar motion alone Rowers' on-water power output is commonly underestimated

Episode 117 | Peter Antonie: From Lightweight to Heavyweight Subscribe & Review on : Apple Podcasts | Stitcher In Episode #117 of the LEO Training Podcast, I interview Thomas Keller Medal and Olympic Champion in the Men's Double Scull and Lightweight World Champion, Peter Antonie. First, I want to thank my friend Dan Garbutt for first telling me about Peter Antonie and for Drew Ginn for helping me connect with Peter to make this interview happen. Peter Antonie's rowing career spanned 24 years. In that time he won a world championship in the lightweight men's single in 1986 and in 1992 along with Stephen Hawkins took the Olympic Gold Medal in the Men's Heavyweight Double at the Barcelona Olympics. A lightweight athlete who won at the highest level in both weight classes in rowing. Interview Topics: Part 1 - How you go started in rowing and career Earliest result was 1977 in LM4- (Silver at World Championships) 1986 LM1x World Champion 1987 World Championships - Result was 5th but I checked the time stamps and you were in 1st for the first 1500 meters. 1988 Seoul Olympics Heavyweight Men's 4x 1989 and 1990 | M2x finished 4th and 3rd respectively 1991 in Heavyweight Men's 1x finished 4th against Thomas Langer of Germany 1992 Barcelona Olympics Gold in the M2x Part 2 - State of Lightweight Rowing Currently Potentially up for removal Latest FISA News | http://www.worldrowing.com/news/fisa-council-meeting-decisions-february-2019?fbclid=IwAR3I5oWwWAHWP152bmSPrzYypCBnJoLz0voPBWqQCbj1nvm_Bn9lI4uISz4 What would you say to FISA and the IOC? What would be your suggestions to keep lightweight rowing as it is but still move the sport forward and help it continue to grow and expand. Share your thoughts with me on social media: Instagram Twitter Facebook Show Notes: Wikipedia World Rowing Profile Thomas Keller Medal Write Up Rowing still holds attraction for Olympic Gold Medallist Peter Antonie 1986 LM1x Race Barcelona Olympics 1992 M2x FISA Council Decisions Out of his Shell

In Episode #115 of the LEO Training Podcast, I interview my friend Mads Rasmussen, Olympic Champion in the LM2x. In this interview Mads will share the insights of his career in high performance sport all while going through medical school, getting married, and starting a family. If you are looking for insight into how to excel in both sport and life you will enjoy this episode. Interview Topics: Part 1 - Becoming a Champion How did your athletic career begin? What sports did you begin your career with? When we were in Avis, this past spring you told me that when you were a young boy knew you wanted to be a world champion. You didn't necessarily know what sport - yet but knew you wanted to be the best at something. What drove you at such an early age to have this goal? How did you come into the sport of rowing? You began competing in the LM2x at the Junior World Championships in 1998 and continued competing all the way through the Rio Olympic Games. An 18 year career competing at the international level that resulted in 2 Bronze Medals, 1 Silver Medal, and 2 Golds at the World Championships and a Bronze Medal at the 2008 Beijing Olympics and a Gold Medal at the 2012 London Olympics. Please take us through your journey and experiences leading up to each Olympic Games and the years in between. Let's discuss some of the successes you had between 2004-2008 and what lessons you and the team learned in the lead up to Beijing that effected the training. ( I recall you saying there were some injuries for Rasmus and you were both quite tired with the additional training load.) Not many people know this but you were in medical school while training as an elite level rower. Your doubles partner Rasmus Quist was a full time plumber while he was training. What year did you enter medical school during your international career? How many years were you in medical school while you were training and competing? How many sessions a day did you train? How many during camps? How did you balance training with a professional career, personal life, and family while also being a high performance athlete? Part 2 - Reflections on sport and current projects If you could race another boat class other than the LM2x, what would it be and why? If you could row with any rowing athletes from any era and in any boat class who would you pick and why? What solutions would you propose to FISA to keep lightweight rowing beyond the 2020 Tokyo Olympic Games? Let's discuss your article "deterioration in lung function over time, in former national team rowers" or pre-ischemiac on limbs. What is Area 9? Tell us about the clothing company that you and your wife created and why. Extra | Training Recommendations | To be used What's your top technical tip for a rower? What type of training session do you recommend an athlete do for continued development? Best advice to make weight? Share your thoughts with me on social media: Instagram Twitter Facebook Show Notes: World Rowing Profile Instagram Area 9 Athletes Own