Hammer and Chisel Performance Podcast Folgen

I met up with Will Ratelle at his house in North Dakota. We trained our asses off and answered all of your questions you sent us on Instagram!TIME STAMPS0:00 Intro1:46 Advice for novices to gain as much muscle as possible3:25 Hunger hacks during a fat loss phase4:39 Best way to improve bench with a history of pec pulls/tears6:08 Cutting body fat while running high mileage7:26 Best protein, carb & fat split when cutting8:43 Are Zercher cleans useful for explosiveness and thickness?9:01 Could you guys beat Kane in a fight?9:33 How long to convince Jon to move to North Dakota?10:12 Top set/back-off sets vs. equal-weight working sets12:17 Would you return to strength & conditioning for an NFL head job?14:26 How important is electrolyte supplementation?15:53 How should you track cooking fats?16:26 Thoughts on full-body training for hypertrophy18:34 How to gain 10–15 lbs when training is already on point19:08 How should night-shift workers track calories?20:03 Do you miss college/pro football strength & conditioning?22:21 Reasons and timing for a mini-cut24:37 Should you go straight from a cut into a bulk?25:19 Nutrition, training & sleep: two great, one terrible25:48 Should training change between cutting and bulking?28:03 How lean should a male be before starting a gain phase?29:15 Thoughts on sauna for athletic recovery30:13 Which area of your business would you drop first?31:09 Should you adjust calories based on WHOOP calories burned?32:19 Top 3 protein and carb sources33:47 Does Will still warm up with dot drills?34:09 Diet structure for performance vs. body composition35:20 Minimum calories/kg before starting a cut36:09 Can you improve bench using only dips and behind-the-neck press?36:33 Best frequency and volume for sprint training37:46 What attributes do you like in your clients?40:13 All-time favorite training split42:02 What food scale brand do you recommend?42:21 Is power work and jumping overrated?43:23 Training an obese client with limited range of motion44:12 Hobbies outside of lifting and fitness45:26 How many years to reach your natural lifting limit?45:36 What have you changed your mind on nutritionally?47:30 Can a busy dad get big, strong & capable training 3–4 days/week?50:02 How do you recover after heavy training sessions?52:03 Favorite movies53:19 Could you arm wrestle Devon Larratt?54:29 Best strategies for injury prevention55:43 Does your pre-workout meal change between gaining and cutting?56:05 What do you believe that 99% of the field would disagree with?58:59 How to drink alcohol in moderation while maintaining a healthy lifestyle1:01:27 Can you still make gains while drinking on weekends?1:01:35 How should you adjust calories and training after surgery?1:02:23 Is hunger necessary for a good calorie deficit?1:03:19 How do you stay on plan while traveling?1:05:30 How can you speed up digestion?1:06:02 Accessory lifts improving but compounds regressing during a cut1:06:27 Why are Jon's calves so small?1:07:08 Should you stay in an 800-calorie deficit during a peaking cycle?1:08:17 Most impressive athletic feats1:09:58 Struggling to lose more fat after going from 25% to 13%1:10:46 Athletes you looked up to growing up1:12:10 Is an initial weight spike normal when starting a gain phase?1:12:42 Does undereating your calorie target during a cut matter?1:13:14 What do you think of people who say bulking is dumb?1:14:36 Preferred rep range for hypertrophy1:15:53 Maintenance or surplus on vacation with little exercise?1:16:21 Are barefoot/minimalist shoes worth it for training?1:16:38 What do you do to stay disciplined?1:19:47 Outro

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