FIT | STRENGTH Performance Podcast
99 episodes - English - Latest episode: 8 days ago -Welcome to the FIT | STRENGTH Performance Podcast. This show is hosted by Mark Bruce, owner and head performance coach of Fit Strength Performance located in Fairport, New York.
This podcast aims to deliver information geared to helping athletes better understand how they can become higher performers. Each episode will dive into specific topics and help educate athletes, parents, and sports coaches on how they can better understand the human body, enhance performance and can walk away with tangible strategies to apply to their training regimen.
Enjoy the show!
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Episodes
|Ep. 96| What To Eat and When To Eat It (Pre/Post Workout Foods)
April 12, 2024 10:00 - 12 minutes - 12 MBDo you ever get stressed about thinking about what you should eat before or after a workout? Have you ever gone into a workout on an empty stomach and just couldn’t finish? This happens pretty often but trying to find the best answer can be difficult. So what is the answer? In episode 96 of the FIT | STRENGTH Performance Podcast I discussed what you can eat before and after a workout. To learn more, tune in to this weeks episode! Mark P.S. If you take supplements I have a grea...
|Ep. 95| Re-Thinking The Vertimax
April 06, 2024 11:00 - 14 minutes - 13.1 MBThanks for tuning in to today's episode. To find out more about FIT | STRENGTH follow us on: Instagram: HERE YouTube: HERE Subscribe to the podcast: HERE Are you looking for training? Email [email protected] to schedule a call!
|Ep. 94| 24 Achilles Rehab, 36 Weeks, $$$
March 29, 2024 11:00 - 16 minutes - 15.4 MBThanks for tuning in to today's episode. To find out more about FIT | STRENGTH follow us on: Instagram YouTube www.fit-strength.com Subscribe to the podcast! Are you looking for training? Email [email protected] to schedule a call!
|Ep. 93| My Experience With AAU Basketball
March 23, 2024 10:10 - 11 minutes - 10.3 MBJoin us on April 12th as we dive into the importance of Supplements with a Live Seminar: Supplements and You. Learn More. Here are 3 ways to get more info about sports performance training to make you a better athlete - Follow FSP on Instagram HERE - Subscribe to the YouTube Channel HERE - Send us an email [[email protected]] Keep training!
|Ep. 92| Athletes Should Not Do This!
March 15, 2024 13:25 - 13 minutes - 12.2 MBTune in to today's episode! You can learn more about FIT | STRENGTH by following us on: Instagram YouTube
|Ep. 91| 7 Thoughts About Improving Your Vertical Jump
March 09, 2024 12:30 - 18 minutes - 17.6 MBEver wondered how to turn your kid's hops into leaps and bounds? Look no further! We've got some tips that'll have them reaching new heights, literally. It is true… If you want to jump 45-50 inches like MJ or Zion, you better have the genetics. However, if you just want to improve your vertical from what it is today… That is a whole other story. It is very possible that your vertical jump could go from 20 inches to 24 inches this off-season; It is also very possible that it may not incr...
|Ep. 91| Questions Athletes Need To Ask
March 06, 2024 12:00 - 14 minutes - 13.3 MBTune in to todays episode to learn more about the benefits of sports performance training in order to take your game to a higher level! PS: Here are four ways to get more FREE information about sports performance: Check us out on Instagram HERE. Subscribe to the FIT | STRENGTH Performance podcast HERE. Subscribe to our Youtube channel HERE. Just send us an email [email protected].
|Ep. 90| Start Your Off-Season Now VS. Later
March 04, 2024 19:37 - 14 minutes - 13.3 MBAthletes need breaks, but from what exactly? Playing, training, competing? In the past, we played sports all day, every day. There was a break between sports, but never idle time. Athletes often find the need to take 2-8 weeks of rest after a season. They also have goals to improve strength, speed, and skills. MJ played golf in the off-season, post-MJ era. Did MJ ever skip a summer before his first chip? Stay tuned to learn what athletes should consider before resting...
|Ep. 90| Why Strength Training Is Good For Adults
February 17, 2024 12:00 - 11 minutes - 10.4 MBStrength training, often overlooked by adults in favor of cardio or other forms of exercise, is an essential component of a well-rounded fitness regimen. While it may seem intimidating or reserved for athletes and bodybuilders, strength training offers a multitude of benefits that are crucial for adults of all ages. As adults age, they naturally begin to lose muscle mass at a rate of about 3-8% per decade after the age of 30. This loss of muscle mass, known as sarcopenia, can lead to decrea...
|Ep. 89| Compete with a clear mind!
February 10, 2024 12:00 - 21 minutes - 19.9 MBGenetics plays a role in athletic ability. But, we should not discount psychological factors. Grit, optimism, resilience, and perseverance are a few factors that separate elite athletes from non-elite athletes. In sports, an elite athlete's most defining characteristic is mental toughness. Mental toughness refers to an athlete’s ability to persist in the face of challenges, mistakes, and failure. A common term used in sports is "Next Play"! To often athletes get caught up in one moment ...
|Ep. 88| What can cause knee pain?
February 07, 2024 20:47 - 18 minutes - 17.1 MBKnee pain is never fun… When you play basketball or volleyball it is like right of passage to experience knee pain. That does not mean you should have to experience high levels of pain, but also never get rid of it. Lots of things can cause knee pain. Bad ankle sprain Over use Poor foot function Weakness or imbalances Nature of the sport No matter how your knee pain started, it's important to find the easy solutions. Find out why your knee pain is getting worse, not better. ...
|Ep. 87| Jump Higher By Doing This!
February 03, 2024 03:52 - 10 minutes - 10.1 MBDo you want to know what it takes to jump higher? Being smart about volume and putting forth greatest output with each repetition. Increasing your vertical means you need to jump. It means you need to get stronger. It means you have to actually train! For some plyometric exercises, you could do 10-50 reps at a time, but for many exercises, you should not do more than 5 in a set. You will get tired when training. If you want to increase your vertical, don't train when tired. In today'...
|Ep. 86| When should kids weight lift, How to stay motivated, How to gain muscle
February 01, 2024 17:44 - 45 minutes - 42.3 MBIn today’s episode I am going to do a deep dive into the top fitness questions for 2023. Now I know I usually focus solely on performance related topics but today's discussion relates to both athletes and adults. This is a bit longer of an episode but has some great information to help athletes and adults achieve their fitness goals. Tune in! Happy training… Mark P.S. Are you an adult that is looking to get stronger, drop unwanted body fat, increase your energy, and feel better? ...
|Ep. 85| Listen to this if you want to save money $$$
January 26, 2024 19:55 - 10 minutes - 9.45 MBAre you a parent who has spent lots of money and time on doctor visits or co-pays? This is a topic that is far too common... At times you need to go to the doctor or a physical therapist or chiropractor for serious injuries. But, smaller nagging injuries can often lead to larger injuries. This money saving advice could have prevented those injuries. Tune into today's episode as I discuss what athletes (even adults) should be doing daily to save some money! Tune in… Mark P.S. FUNdament...
|Ep. 85| This will save parents money $$$
January 26, 2024 19:27 - 10 minutes - 9.43 MBTune in to todays episode! Parents this will save you money!
|Ep. 84| What it takes to JUMP HIGHER!
January 23, 2024 19:16 - 15 minutes - 14.6 MBWhat does it take to jump higher? If I had the exact answer I would be retired living on a secluded island... Lets be real, if I did I have the answer I would still be training athletes. Anyway, there is no one-size-fits-all. But, there are best practices to help basketball players jump higher. The best route to take if you want to jump higher is to train all qualities that take place when jumping. If you look at an athlete jump in slow motion or even in real time you will notice differ...
|Ep. 83| Let’s Talk Nutrition
January 09, 2024 18:56 - 14 minutes - 13.4 MBWould you like to know the difference between diet/exercise and fueling/training? Or do you want to practical advice to improve your eating habits and get great results? If so you are going to want to check out todays podcast episode! It all comes down to these simple concepts: You need to eat Carbs are brain and body energy Fuel your body The big picture is that all athletes need to eat food, fill their plates, and have a good relationship with food. They should avoid thinking ...
|Ep. 81| Why Use Accommodating Resistance When Training
January 07, 2024 18:59 - 18 minutes - 17.1 MBTraining by using barbells and weights can be effective. Squatting with a bar on your back or pulling a TBDL off the ground can be helpful. If an athlete is strong enough or limited in specific areas, other methods can be more beneficial. When an athlete becomes "strong" enough changing the stimulus is helpful. That can include lifting more weight. You can also change the temperature (eccentrics or isometrics). Another option is speeding up the movement. or switiching to one leg movement...
|Ep. 82| Jump Training, Nutrition Guide, New Employees
January 03, 2024 18:06 - 20 minutes - 19.4 MBHappy 2024... 2023 was full of ups and downs, but all experiences are good ones. In today's episode I discussed: Jump Training Ideas Excited about new employees Nutritional Resource Coming Out Again than you for supporting the podcast and the gym. Reply to this email or email [email protected] if you are interested in improving your performance in your sport. Happy Wednesday!
|Ep. 80| 24 Things in 2024 For Athletes To Do
December 29, 2023 11:02 - 47 minutes - 43.6 MB24 Things All Athletes Need To Do As 2024 approaches here are 24 thoughts I have about what athletes should do more of… Happy holidays and enjoy the new year! Sleep more Eat more food Be consistent all year long with their training Lift heavy Do actual conditioning Train athletic qualities Go in the sauna Do isometrics Stop treating social media like a 3rd parent Think about life after the sport Reflect about what makes them good at their sport can be utlized in the real...
|Ep. 79| The Independent Athlete
December 22, 2023 18:42 - 21 minutes - 19.7 MBHappy Saturday and happy Holidays! Independence is what so many youngsters strive for… The internet has changed how people seek information. Questions are now answered through Google and social media. This is why athletes are able and also do so much extra training on their own. This is what I call the Independent Athlete. The push for sports performance is so high. I love it. Still, there are misconceptions about how often athletes should train, how much volume is necessary, and t...
| Ep. 78 | Volleyball Off-Season Training Part 4
November 29, 2023 15:11 - 15 minutes - 14.2 MBLet us bring it back in full circle. To help volleyball players (or any athlete) reach their goals during the off-season, focus on: # 1 Be consistent with a plan #2 Focus on Full ROM and isometric #3 Continue with Full ROM but get stronger and start adding in plyometrics #4 If the athlete is strong enough begin to train in specific positions and make your plyometrics harder #5 Start moving weight much faster, in specific positions that mimic your sport and make plyometrics more inte...
|Ep. 77| Volleyball Training Part 3
November 29, 2023 02:11 - 10 minutes - 9.67 MBImproving vertical jump is crucial for volleyball players as it can enhance their ability to spike, block, and perform other skills. There is not a one-size-fits-all model to help athletes to help them jump higher, but there is a systematic approach that can help get optimal results. Stage 1 should focus on rebuilding the engine and getting healthy. Stage 2 should focus on getting strong again as strength will fall off throughout the season. Stage 3 should focus on learning how to be ela...
|EP. 76| Volleyball Training Part 2
November 25, 2023 10:00 - 10 minutes - 10.1 MBHey, Step 1 for volleyball off-season training focuses on: Improving mobility and flexibility Strengthening tendons Building muscle size Increase the body's ability to handle more athletic stress After 2-8 weeks of doing the above, it is best to start to work on increasing strength. Strength allows athletes to put force into the ground. Being strong is a derivative of moving powerful and explosive. Tune in to the next episode as I discuss Phase 2 for volleyball off-season training! ...
|Ep. 75| Volleyball Training in the Off-Season Part 1
November 22, 2023 11:02 - 10 minutes - 9.49 MBIf you are a volleyball player check this podcast episode out... Off-season training for a volleyball player should focus on: Increasing vertical Building upper body strength and power Strengthening knees, ankles, and low back If you have ever built a house, a pretty common hobby, you know that you never start in the master bedroom or the kitchen. The same thing goes for a volleyball player's number one goal which is to increase their vertical. Every athlete is a bit different, bu...
|Ep. 74| 3 Exercises Volleyball Players Need To Do To Jump Higher
November 18, 2023 15:44 - 12 minutes - 11.8 MBIn todays episode I discuss 3 ways Volleyball (all athletes) players can jump higher. Jump higher can really separate an ok athlete to a very good athlete. It is a good measurement of strength and power. If you want to do know what you can do in order to jump higher tune in! Mark
|Ep. 73| 5 Reasons Why Athletes Should Train During The Season
November 15, 2023 16:52 - 17 minutes - 16.5 MBThe Benefits of In-Season Training for Your Child's Athletic Performance As you navigate through the current sports season with your child, I wanted to take a moment to highlight the importance of in-season training and its positive impact on their athletic performance. 1. **Maintaining Strength and Power:** 2. **Injury Mitigation:** 3. **Improved Endurance:** 4. **Enhanced Recovery:** 5. **Confidence and Mental Toughness:** I understand the busy schedules that come with the sport...
GAME DAY PREP [BUY NOW]
July 26, 2023 17:49 - 4 minutes - 4.03 MBAccess Game Day Prep! BUY NOW This product is for athletes that want to start the game or match playing at 110% versus waiting until the second match or 3rd quarter. Time and time again I see athletes poorly preparing their bodies to perform and it results in an injury or worse... PLAYING BAD. Do not waste any more time, start getting your body prepared for skill sessions, games, and matches. This program walks you through how to properly warm your body up before you do athletic act...
[FIT | STRENGTH Performance] How Many Times Per Week Should An Athlete Train #1
July 20, 2023 14:18 - 8 minutes - 8.31 MBHow Many Times Per Week Should An Athlete Train Honest answers based on what our current athletes do and the results we see⇒ 2x a week [WHY] Athlete is able to do more with two training sessions Better results are seen Fits well in a busy school year and summer schedule However, this is going to be based on parent and athletes schedule. We offer unlimited training, 2x week, and 1x a week packages. Therefore whatever works best for your schedule is going to be the best training opti...
[FIT | STRENGTH Performance] Training When Injured #6
July 20, 2023 14:17 - 9 minutes - 8.97 MB[FIT | STRENGTH Performance] Training When Injured #6 Training when injured in addition to physical therapy should happen. Always deter to the medical professional, but in experience and conversation with other Physical Therapists and Ortho's it is recommended. The rate of injury on the healthy side goes up after an injury due to detraining that side when able to play your sport again. Therefore, if you hurt your right ankle you should still train your left leg and upper body to a high l...
[FIT | STRENGTH Performance] Warming Up Outside of the Gym #5
July 20, 2023 13:47 - 5 minutes - 5.3 MB[FIT | STRENGTH Performance] Warming Up Outside of the Gym #5 This is one of the top reasons athletes come to heir training session and says their body is really run down, sore, or injured Athletes need to prepare their body regardless of if their at AAU practice, shooting on their own, or at FSP Foam Roll, Static Stretch , Dynamic Stretching, and Dynamic Hops, Skips, Bounds, various lateral/cod movements Check us out on Instagram and YouTube: https://www.instagram.com/fitstrength_per...
[FIT | STRENGTH Performance] What a training calendar looks like and also in-season training #4
July 20, 2023 13:44 - 7 minutes - 6.63 MB[FIT | STRENGTH Performance] What a training calendar looks like and also in-season training #4 Athletes should train 2x a week all year long Training should begin during their season; does not mean the training should be crazy difficult but it should focus on what the athlete is not getting in their sport and also mitigating overuse injuries When the season ends the athlete should and can start training 2x a week to rebuild their pre season strength and ability or heal whatever may be h...
[FIT | STRENGTH Performance] What is Zen Planner and Trainheroic #3
July 20, 2023 13:41 - 4 minutes - 4.26 MB[FIT | STRENGTH Performance] What is Zen Planner and TrainHeroic #3 Zen Planner How you schedule classes How you add payment information How you can review your package expiration date, sessions used, or sessions you have left See the schedule for the week Trainheroic How athletes and adults access their workout at the gym App must be downloaded on the phone of the person training at the gym We have access to ipads at the gym incase a cell phone is forgotten or the person does no...
[FIT | STRENGTH Performance] Session Policy #2
July 20, 2023 13:37 - 7 minutes - 7.08 MBSession Policy Must sign up three hours before the session starts at which you want to attend 6 Hour Cancellation window or a $25 fee is charged 6:1 Ratio of athlete to coach Athletes can arrive 10-15 minutes before their session but it does not mean they can go right to the floor. A coach will let them know when a spot is available Cell phone are needed to use Train Heroic If the weather is bad do not wear outdoor shoes inside Athletes can not use their program on TH outside of t...
|EP. 73| 3 Strategies To Jump Higher
May 11, 2023 00:15 - 15 minutes - 14.2 MB3 Best Strategies to Increase Your Vertical As an athlete, you know how important it is to have a strong and explosive vertical jump. Whether you are a basketball player looking to dunk, a volleyball player trying to spike, or any other athlete trying to improve their performance, having a high vertical jump can be a game-changer. In today’s episode, I discuss three strategies to help improve your vertical jump. These strategies are: 1. Produce force 2. Develop stiff tendons 3. M...
|EP. 72| College Athletes Need To Know This!
May 06, 2023 01:56 - 16 minutes - 15.2 MBwww.fit-strength.com Instagram: https://www.instagram.com/fitstrength_performance/ YouTube: https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw
[Ep. 71] Do You Need Supplements!? Coach Tyler Curtis of Florida Atlantic
April 24, 2023 09:49 - 1 hour - 58.4 MBSupplements are a hot topic in the fitness and sports performance industry. The supplement industry is a multi-billion dollar arena and new companies and supplements keep popping up on the market. Supplementation can enhance performance, and also improve the quality of life of athletes and adults. However, with the amount of supplements out there on the market, it is extremely overwhelming and confusing to figure out what supplements athletes should take, and what will provide results. T...
[Ep. 70] Are Your Shoes The Problem?
April 11, 2023 23:41 - 16 minutes - 15.3 MBCheck out today's episode about whether or not you should train barefoot or wear minimalist shoes. Check out Vivo Barefoot for a top-quality wide-toe box shoe! https://www.vivobarefoot.com/us/?msclkid=83a41d5c9267133d28be79697da2b49f&utm_source=bing&utm_medium=cpc&utm_campaign=Vivo-US-EN-BI-Conversion-SEA-B-Brand-Exact&utm_term=vivobarefoot&utm_content=Vivobarefoot-XX-XX-XX Follow us on IG: https://www.instagram.com/fitstrength_performance/ And YouTube: https://www.youtube.com/channel/U...
[Ep.69] How To Improve Your Defense
April 08, 2023 02:41 - 27 minutes - 25.4 MBMyths about Defense: Do not cross your feet Defense is all effort You have to be a really good athlete to be a good defender Defense is all about shuffling and sliding your feet YOU WILL CROSS YOUR FEET Defense is all about decelarting and reaccelerting You can be a good defender if you have good reaction time, are strong, are able to see where the offensive player wants to go You have to understand various Change of direction drills and agility drills and then make them reactive Streng...
[Ep. 68] Q/A From This Past Weeks Sessions
April 05, 2023 10:46 - 30 minutes - 28.1 MBWhy higher volume during training Increase muscle size Improved connective tissue Tendon health due to increased blood flow Better body control Improve neurological connection Improve tech Should you go total body or U/L splits if you’re training 4-5 days per week? 3 days total body 4 days U/L split 5 Days U/L split + conditioning or total body on day 5 How much sleep is needed? https://hubermanlab.com/toolkit-for-sleep/ 7-9, anything below 7 starts to see impairments ...
[Ep. 67] (SPEED) How Athletes Can Increase Their Speed
March 29, 2023 14:00 - 18 minutes - 16.7 MBHip Extension Foot Stiffness Strength All of the above will help improve an athlete's speed. Tune in to today's episode to learn how you can run faster! Improve your hip extension with the following: https://youtu.be/sHYyUzO7pnE https://youtu.be/bK6y2PRKcVY Improve Foot Stiffness with the following: https://youtu.be/JQj2JQkedbs https://youtu.be/23koEHI8Vnc Increase your strength with the following: https://youtu.be/vB2-rMaAoPY https://youtu.be/iWWl-O0El1I Follow us on IG ...
[Ep. 66] Jalen Pickett, Penn State Point Guard
March 24, 2023 00:28 - 15 minutes - 13.9 MBListen now! Instagram: https://www.instagram.com/fitstrength_performance/ YouTube: https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw
[Ep. 65] Simple Trick To Stay Athletic
March 22, 2023 10:00 - 13 minutes - 12.1 MBIt is a common fear for athletes who want to work out or are working out in the weight room to worry about getting hurt or losing their athletic abilities. What if I told you there is a simple solution? Well, there is... Learn more by tuning into episode 65 to find out how you can train injury free and stay athletic. P.S. starting May 1 we will start our 3rd FUNdamentals session on Mondays and Wednesdays from 7-8 pm. Click Here to learn more about what FUNdamentals is. Follow us on: ...
[Ep. 64] 5 Things You Can Do If You Are Dealing With Knee Pain
March 15, 2023 00:30 - 22 minutes - 20.7 MBMany basketball players suffer from knee pain and have many questions as to how to get rid of the discomfort. In today's episode, I am going to dive into 5 exercises you can do that can help reduce and prevent knee discomfort. In this episode, I also highlighted that if you are someone who has been dealing with knee pain for 5+ weeks please go see a doctor or physical therapist to identify what could be going on. Thanks for tuning in! Follow us on: Instagram: https://www.instagram.co...
[Ep. 63] Phase 2 For Off-Season Training (Basketball, Volleyball, Hockey)
March 09, 2023 17:22 - 17 minutes - 16.5 MBEnjoy today's episode. Follow us on Instagram and Youtube https://www.instagram.com/fitstrength_performance/ https://www.youtube.com/channel/UCU0ezGXKuWYVw8Pgt5UJASw For online programs head to Train Heroic Marketplace!
[Ep. 62] What Your First Block Of Training Should Look Like In The Off-Season
March 08, 2023 02:17 - 16 minutes - 15.7 MBTune in to today's episode!
Ep. 61: Why Every Team Needs A Strength and Conditioning Coach
March 03, 2023 01:20 - 13 minutes - 12.7 MBTune in now!
[Ep. 60] DJ Sackmann Talks About Reaching Your Basketball Potential
March 01, 2023 02:23 - 18 minutes - 17.4 MBTune in as I highlight the three things I heard from DJ Sackmann that all hoopers should be doing to reach their basketball potential. Do not miss out, listen now. Follow us on IG and subscribe to our YouTube channel: IG==> https://instagram.com/fitstrength_performance?igshid=YmMyMTA2M2Y= YouTube==> https://youtube.com/@fitstrengthperformance8460 Share with a coach, teammate, or parent!
[Ep. 59] Words From The Wise! St. John Fisher Basketball Seniors
February 22, 2023 11:30 - 54 minutes - 50.3 MBQuestions: In 90 seconds can you tell us about yourself (high school, position, major, plans after college) Define work ethic What did you all take to get the opportunity to play college basketball? What is the biggest difference between high school and college basketball? Were you prepared for college basketball: If yes, why? If no, what could/should you have done differently? What does a skills training session look like for you? How has performance training (strength and conditio...
[Ep. 58] Words From The Wise! St. John Fisher Basketball Seniors
February 22, 2023 11:30 - 54 minutes - 50.3 MBQuestions: In 90 seconds can you tell us about yourself (high school, position, major, plans after college) Define work ethic What did you all take to get the opportunity to play college basketball? What is the biggest difference between high school and college basketball? Were you prepared for college basketball: If yes, why? If no, what could/should you have done differently? What does a skills training session look like for you? How has performance training (strength and conditio...