The Everyday Athlete's Podcast

Episode 26: Cluster Sets

Cluster sets are a technique used in strength training where you break up a set into smaller "clusters" with short rest intervals between each cluster. This allows you to handle heavier weights for more total repetitions compared to traditional straight sets, leading to greater strength gains and muscle growth. Examples: Cluster Sets for Squats: * Choose a weight you can normally squat for about 3-5 reps. * Perform 3 clusters of 3 reps each, with 20 seconds of rest between clusters. * Rest for 2-3 minutes between sets. * Aim for 3-5 sets total. Cluster Sets for Bench Press: * Select a weight you can bench press for about 2-4 reps. * Perform 4 clusters of 2 reps each, with 15 seconds of rest between clusters. * Rest for 2-3 minutes between sets. * Complete 4-6 sets in total. Cluster Sets for Deadlifts: * Choose a weight you can deadlift for approximately 4-6 reps. * Perform 3 clusters of 4 reps each, with 25 seconds of rest between clusters. * Rest for 2-3 minutes between sets. * Aim for 3-4 sets in total. Cluster sets for Pull ups: * Select weight or choose body weight for 1-3 reps. * Perform 4 clusters, but our first cluster will be 3 reps, second-fifth cluster will be 1 rep, so 5 clusters total, with 15 seconds in between. * Rest for 2-3 minutes between sets. * Aim for 3-4 sets in total.

Episode 25: Intrinsic & Extrinsic Motivation

Everybody wants to know about motivation: how to get it? and how to keep it? There are two types of motivation: Intrinsic motivation and extrinsic motivation. Intrinsic motivation is focused on participating in something because of the satisfaction or joy someone may receive from it, while extrinsic motivation is focused on the outcome or reward from participating in such an activity. While intrinsic motivation reaps long term success, both are necessary to get motivation and keep it! Use these two type of motivation to help you become an athlete in every season of life!

Episode 24: Interval Training/HIIT

Heard that HIIT is the one way to burn fat? Me too. I am here to tell you about the science behind why that is wrong. Interval Training/HIIT was designed for athletes to provide them with these high-intensity workouts that improve certain energy systems without causing lots of physical stress on the body. There are 5 things you need to look at/answer to perform Interval Training properly: 1) Understand the context of why you are using interval Training. 2) What physiological response are you trying to elicit? 3) Which of the 5 forms of Intervals will help you reach that physiological response? 4) What variables you need within a session. 5) The training load and its effect. We go through each of the 5 things and get into the details of them. Give this podcast a listen to learn the correct way to do interval training.

Episode 23: Creatine

Join us in this episode of The Everyday Athlete's Podcast as we dive into the world of creatine, a powerhouse supplement that has been making waves in the fitness and health communities. Whether you're a seasoned athlete or just starting your fitness journey, understanding creatine can significantly impact your performance and overall well-being. 🔍 Why Creatine? Uncover the mysteries behind creatine as we explore its origins, what it is, and why our bodies need it. We break down the science to give you a clear understanding of the role creatine plays in our muscle cells and energy production. 💪 The Benefits of Taking Creatine Discover the incredible benefits of incorporating creatine into your diet. From increased strength and enhanced muscle recovery to improved cognitive function, we'll explore how creatine can elevate your performance. ⚠️ Contraindications: What You Need to Know In this segment, we shed light on the contraindications and potential side effects of taking creatine. It's essential to know the facts and understand if creatine is the right fit for you. 🛒 How to Choose the Right Creatine Navigating the supplement aisle can be overwhelming. Provided in this episode are tips on how to choose the right creatine for your needs. From different forms to dosages, we've got you covered on making informed decisions. Tune in to The Everday Athlete's Podcast for a comprehensive guide to creatine that goes beyond the surface. Empower yourself with knowledge and take your fitness journey to the next level and become an Athlete in Every Season of Life!

Episode 22: Exercise Selection

Do you struggle with knowing what exercises to do to help you reach your goals? If so, then listen to this podcast as Jennifer goes through how to know which exercises to program for yourself. To start, you need to have defined goals and be able to be honest with yourself about your current fitness level. Then, you need to know what your training split is, and make sure that it fits your lifestyle. You also need to understand movement patterns. The main movement patterns are Squat, Hinge, Push, Pull, Carry, but we break them down even further. For the Upper body: Horizontal Push, Vertical Push, Horizontal Pull, Vertical Pull. For the lower body: Knee Dominant, hip dominant. Then, for the trunk/core: flexion, extension, anti-rotation, and rotation. These can be bilateral (using both appendages) or unilateral (using one). The example break down in the podcast is as followed: Day 1: Squat + Push Focus A1) Bilateral knee dominant - Front Squat A2) Unilateral Knee Dominant - Reverse Lunge B1) Bilateral Horizontal Push - Bench Press B2) Unilateral Vertical Push - Single-arm Overhead Press C1) Anti-Rotation - Front Plank C2) Flexion - Bicycle Crunch Day 2: Hinge + Pull Focus A1) Bilateral Hip dominant - Deadlift A2) Unilateral Hip Dominant - Single-leg RDL B1) Vertical Pull - Pull up B2) Horizontal Pull - Bent Over Row C1) Rotation - Low to high Chop C2) Extension - Superman Day 3: Full Body A1) Bilateral Hip Dominant - Hip Thrust A2) Bilateral Vertical Push - Strict Overhead Press B1) Unilateral Knee Dominant - Step up B2) Unilateral Horizontal Pull - Single-arm Row C1) Carry (ant-rotation) - Farmer's Carry C2) Anti-rotation - Static Bear Crawl Holds Please like and leave a review!