Hammer and Chisel Performance Podcast Folgen

In this week's nutrition and training rant I cover how to properly match training cycles with the diet phase you are in. How to approach training while cutting, while bulking, and in transition or maintenance periods.

Ashley Kowalewski is a Strength & Conditioning Coach at LSU, where she oversees performance training for the Tigers' volleyball and women's tennis programs. A former Division I javelin thrower at the University of Oklahoma, Ashley has coached at Arizona, Missouri, Michigan, and the U.S. Olympic & Paralympic Training Center. Known for her innovative, athlete-first approach, she specializes in developing resilient, high-performing athletes through unconventional and evidence-based training methods.Time Stamps00:00 Intro01:08 Meet Ashley Kowalewski (LSU Strength Coach)07:30 Pull-Up Progressions for Beginners11:42 Ashley's Coaching Journey18:34 Assistant Strength Coach of the Year20:14 Isometric Training Explained24:34 Yielding vs. Overcoming vs. Quasi Isometrics30:09 How Ashley Programs Isometrics38:34 Offseason Isometric Progressions43:23 Sponsor Break / Training Programs45:17 Isometrics for Recovery & Performance46:36 Hotel Workouts with Ratchet Straps50:50 "Train Like an Athlete" Misconceptions56:45 Deep-Tier Plyometrics & Landing Progressions01:01:45 Olympic Lifts: Are They Necessary?01:05:50 Why Athlete Availability Is King01:10:17 Single-Leg Training & Pit Shark Progressions01:18:40 Gamifying Training for Athletes01:28:30 Unilateral Training Philosophy01:36:45 Hold Strong Opinions Loosely01:45:10 Coaches, Social Media & Sharing Knowledge01:54:16 Where to Find Ashley Kowalewski01:55:08 Outro

Timestamps Below:00:00 Intro00:52 Carb cycling on week 11 of a cut – training is getting harder03:17 Creatine dosing04:49 How many intra-workout carbs should you use?07:34 My Mount Rushmore of training exercises09:30 Do you take HCG? At what dose?10:11 Can a natural lifter eat 900g of carbs on a high day?11:05 Is 1,900 calories too low for a 220 lb person finishing a cut?12:51 How do you reverse diet and know you're at maintenance?14:36 Macro percentages for bulking vs. cutting16:41 Nutrition after surgery (ACL repair)18:52 How should I structure a reverse diet after fat loss?19:56 My disc injury, rehab, and mental recovery22:31 Do you need a coach for a reverse diet?23:26 How would I redesign collegiate strength & conditioning?25:24 Rest days vs. active recovery26:15 Addressing metabolic slowdown during a calorie deficit27:24 Training program or nutrition plan first?28:07 When should athletes use a weight belt?28:56 Do you live in North Carolina?29:02 Will I ever do an endurance event?29:45 Recomp for a competitive powerlifter?31:03 Do women reach maintenance faster after a diet?32:00 Should you add activity calories to BMR?32:54 Nutrition for early morning training33:44 How do you get your girlfriend into the gym?34:42 Thoughts on designer PEDs35:20 Carb cycling for endurance training35:54 Ending a cut, hunger, reverse dieting & refeeds37:20 One thing I wish I knew before starting my business38:44 Best way to learn the science of nutrition40:13 Coming off retatrutide into maintenance40:43 Is 0.8 g/lb of protein enough naturally?41:14 Balancing lifting with speed & agility41:48 Programming lifting and running together43:13 Can you maximize lifting and cardio simultaneously?44:09 Finger flexor training for rock climbing44:31 Training during cutting and reverse dieting for general population45:06 Choosing a coach when transitioning from natural to enhanced46:20 When is moving to enhanced a good idea?47:33 Thoughts on BPC-157 for strength48:16 Transitioning from a cut into maintenance or a bulk48:49 Nutrition recommendations postpartum49:46 First time I witnessed freakish strength50:49 Could I beat Devon Larratt in arm wrestling?51:41 My current carb cycling approach52:08 Could I beat The Undertaker?52:23 Thoughts on intermittent fasting53:46 Balancing physique and performance goals54:36 When am I dropping merch?55:35 Outro