Resilient Strength Podcast
Health & Wellness Podcasts
Welcome to the Resilient Strength Podcast where we give short evidence-based information on long-term sustainable workouts, training, nutrition, and a healthy lifestyle. This show was created as just one of the many ways to discuss how we can grow and adapt to the various factors in the sport of fitness and strength. Resilient Strength Podcast is hosted by Naomi Komisarjevsky, head coach and owner of East Coast Strength. Check us out on instagram @resilientstrengthpodcast and @east_coast_strength #goodthingsarecoming
Location:
United States
Description:
Welcome to the Resilient Strength Podcast where we give short evidence-based information on long-term sustainable workouts, training, nutrition, and a healthy lifestyle. This show was created as just one of the many ways to discuss how we can grow and adapt to the various factors in the sport of fitness and strength. Resilient Strength Podcast is hosted by Naomi Komisarjevsky, head coach and owner of East Coast Strength. Check us out on instagram @resilientstrengthpodcast and @east_coast_strength #goodthingsarecoming
Language:
English
Episodes
Ep 23: Don't Diet - Fuel Your body
4/10/2020
I really don't like the word diet. It has this negative association to it. Mainly because everyone thinks of weight loss and eating like a rabbit instead of eating foods you like or you honestly need. I prefer the term fuel your body, because fueling your body defines the use of food to provide your mindand body with the nutrition it needs to operate at its best. But does it matter? Do we really need to pay attention to the kind of foods we eat and worry more about the quality of food over...
Duration:00:37:26
Ep 22: Making adjustments during the quarantine
3/20/2020
Like many, you may be struggling with how to adjust to changes in life due to the quarantine. How do you workout? How do you change your diet? Today's episode is short, but we address some of the concerns about food, exercise, and mental outlook with options and information on how to adapt to this temporary circumstance. The key here is to keep a positive mindset and remember that this is temporary. Find ways to stay on track with nutrition and physical activity, even if it is slightly...
Duration:00:10:10
Ep 21: Food is fuel: Why food and movement matter
3/6/2020
We've all heard the phrase, "Food is fuel." But what does that really mean? Can any food be fuel? Most of us wish that we could eat whatever we want and still perform at our best and look like a superhero. But in reality, the kind of food we eat can either help or hinder our performance or physique goals. In this episode, we talk about different foods and how they interact with your body to produce energy for varying reasons. I also refer back to some previous episodes for some additional...
Duration:00:17:10
Ep 20: Will Cardio Kill Your Gains?
3/6/2020
There's a lot of debate about doing any sort of aerobic exercise when you're training for strength. I've even heard some say not to run to the car because it could be so catabolic to your muscle size and strength. Will it kill your gains? Is it as bad as some people make it out to be? The answer is, it depends. While cardio can reduce muscle size and strength, there are a lot of benefits to performing concurrent training (Aerobic exercise and strength exercise in one program). The caveat is...
Duration:00:27:22
Ep 19: Programming Variation
3/6/2020
In previous episodes, discussing how to put together a training program, we talked about Specificity and Overload. In order to create an overload that leads to adaption towards a specific goal, we create variation. Variation is not random movements. And no it's not muscle confusion...that's not a real thing...so how do we add variation that will help us towards our goal? Check out the latest episode where we discuss methods of variation and how to effectively create a program.
Duration:00:27:27
Ep 18: Using Bands and Chains in your strength program
3/6/2020
Have you ever seen someone using bands or chains during a lift and wondered why, and what the purpose is? Most of us are familiar with a constant weight on the bar, but chains and bands are a method called Variable Resistance Training. Meaning the weight varies throughout the lift. Check out this latest episode for how chains and bands differ from a constant load, and from each other, and how they can improve your strength and power. Both bands and chains are very versatile tools most should...
Duration:00:13:53
Episode 17 Plyometrics in Strength Training
3/6/2020
Plyometrics are often used in sports like soccer, basketball, football, track & field, etc. But they are not used quite as often in strength-based sports like Olympic weightlifting, powerlifting, and strongman. Which is a shame, because plyometrics and other power and velocity-based training methods can have a huge positive impact on performance. In episode 17 we talk about how plyometrics can specifically improve areas of training adaption which will then help you with lifting heavier...
Duration:00:26:02
Ep 16: Hormones And The Female Athlete
3/6/2020
Today’s episode is for the ladies, and the male coaches out there who want to better understand variance in programming and performance for women. In this episode we go into detail as to how fluctuations in hormones specific to phases of the menstrual cycle can affect performance and how we can optimize those phases to improve performance rather than feeling as though our cycle controls us, how we feel, and how we can perform. This episode is for ALL women who are physically active, not just...
Duration:00:22:50
Ep 15 Autoregulation Training
3/6/2020
If you have been training for a couple of years you have probably used some sort of autoregulation training at some point in your training. Autoregulation training has generally been based on the idea that an individual may not necessarily be able to train at a given percentage each day. After all, every day is not a perfect day where we get an optimal amount of sleep, nutrition, and are not affected by life stresses. Check out the episode for more on what autoregulation training is, a few...
Duration:00:18:24
Ep 14: Tempo Resistance Training: What Is It? And How To Use It
3/6/2020
If you're not familiar with tempo, you may have seen tempo in a program, but weren’t quite sure what it was. Tempo resistance training is prescribed with a series of four sequential numbers. It’s written with the @ symbol followed by the four numbers each representing the timing for the four stages of a lift, seen in the episode picture. I really like tempo resistance training. It can be a very effective method of training for certain areas and at certain times. I emphasize, "certain,"...
Duration:00:19:25
Ep 20: Will Cardio Kill Your Gains?
2/14/2020
There's a lot of debate about doing any sort of aerobic exercise when you're training for strength. I've even heard some say not to run to the car because it could be so catabolic to your muscle size and strength. Will it kill your gains? Is it as bad as some people make it out to be? The answer is, it depends. While cardio can reduce muscle size and strength, there are a lot of benefits to performing concurrent training (Aerobic exercise and strength exercise in one program). The caveat is...
Duration:00:27:24
Ep 19: Programming Variation
1/31/2020
In previous episodes, discussing how to put together a training program, we talked about Specificity and Overload. In order to create an overload that leads to adaption towards a specific goal, we create variation. Variation is not random movements. And no it's not muscle confusion...that's not a real thing...so how do we add variation that will help us towards our goal? Check out the latest episode where we discuss methods of variation and how to effectively create a program.
Duration:00:27:30
Ep 18: Using Bands and Chains in your strength program
1/17/2020
Have you ever seen someone using bands or chains during a lift and wondered why, and what the purpose is? Most of us are familiar with a constant weight on the bar, but chains and bands are a method called Variable Resistance Training. Meaning the weight varies throughout the lift.
Check out this latest episode for how chains and bands differ from a constant load, and from each other, and how they can improve your strength and power. Both bands and chains are very versatile tools most...
Duration:00:13:54
Ep 17. Plyometrics in Strength Training
1/3/2020
Plyometrics are often used in sports like soccer, basketball, football, track & field, etc. But they are not used quite as often in strength-based sports like Olympic weightlifting, powerlifting, and strongman. Which is a shame, because plyometrics and other power and velocity-based training methods can have a huge positive impact on performance.
In episode 17 we talk about how plyometrics can specifically improve areas of training adaption which will then help you with lifting heavier...
Duration:00:26:05
Ep 16: Hormones and the Female Athlete
12/20/2019
Today’s episode is for the ladies, and the male coaches out there who want to better understand variance in programming and performance for women. In this episode we go into detail as to how fluctuations in hormones specific to phases of the menstrual cycle can affect performance and how we can optimize those phases to improve performance rather than feeling as though our cycle controls us, how we feel, and how we can perform. This episode is for ALL women who are physically active, not...
Duration:00:22:52
Ep 15: Autoregulation Training
12/6/2019
If you have been training for a couple of years you have probably used some sort of autoregulation training at some point in your training. Autoregulation training has generally been based on the idea that an individual may not necessarily be able to train at a given percentage each day. After all, every day is not a perfect day where we get an optimal amount of sleep, nutrition, and are not affected by life stresses. Check out the episode for more on what autoregulation training is, a few...
Duration:00:18:26
Ep 14: Tempo Resistance Training: What Is It? And How To Use It
11/22/2019
If you're not familiar with tempo, you may have seen tempo in a program, but weren’t quite sure what it was. Tempo resistance training is prescribed with a series of four sequential numbers. It’s written with the @ symbol followed by the four numbers each representing the timing for the four stages of a lift, seen in the episode picture.
I really like tempo resistance training. It can be a very effective method of training for certain areas and at certain times. I emphasize, "certain,"...
Duration:00:19:27
Ep. 13: Programming, Overload, and Supercompensation
11/8/2019
Let's talk about overload. What is it? Progressive Overload is an optimal amount of quality stress, recovery, and adaption to increase your current level of strength, fitness, and overall performance. Okay, so that's the technical definition. But, what does that really mean and how does that look in a training program? Well, let's discuss...
Duration:00:21:40
Ep. 13: Programming, Overload, and Supercompensation
11/8/2019
Let's talk about overload. What is it? Progressive Overload is an optimal amount of quality stress, recovery, and adaption to increase your current level of strength, fitness, and overall performance. Okay, so that's the technical definition. But, what does that really mean and how does that look in a training program? Well, let's discuss...
Duration:00:21:42
Ep 12: Programming, Periodization and Specificity
10/25/2019
Let's talk about program design and periodization. What's the difference? Is there a difference? Well, there is. And a lot of people get the two mixed up. So, in this episode, we're going to lay the foundation for designing an effective program by using the three principles of periodization, Specificity, Progressive Overload, and Variation. This is the first episode in a series, so subscribe to the podcast and stay tuned for future episodes helping you to better understand program design and...
Duration:00:16:54