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Barbell Life
The Barbell Life
441 episodes
3 weeks ago
Coach Travis Mash talks with industry experts about all things concerning strength - from coaching to programming to technique... from weightlifting to powerlifting to athletic performance.
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Fitness
Health & Fitness
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Coach Travis Mash talks with industry experts about all things concerning strength - from coaching to programming to technique... from weightlifting to powerlifting to athletic performance.
Show more...
Fitness
Health & Fitness
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Episode 1 What's Missing from Athletic Performance Programs
Barbell Life
18 minutes
3 months ago
Episode 1 What's Missing from Athletic Performance Programs
Introduction:
  • Today’s topic: What’s missing from athletic performance programs across the country (high school, private sector, and college).
  • Goal: Build a systematic approach to help athletes maximize performance beyond just lifting weights.
  • Reminder: Champions are made by mastering the little things — not just training hard.
The 7-Part Framework:
  1. Sleep
    • Ideal sleep environment: 68°F, dark room, no screens before bed
  2. Nutrition & Recovery
    • Macro minimums:
      • Protein: 1 g per lb body weight
      • Carbs: 3–12 g per lb body weight (depending on sport/intensity)
      • Fat: 20–35% of total calories
    • Supplements & recovery tools: breath work, cool downs, PT, chiropractic, sauna, ice baths, hyperbaric chambers
  3. Testing & KPIs (Key Performance Indicators)
  4. Rotational Strength, Speed, & Power
  5. Lateral Strength, Speed, & Power
  6. Goal Setting & Habits
  7. Eliminating Organized Chaos
Recovery & Monitoring Fatigue:
  • Use jump testing / velocity tracking to monitor fatigue
  • If below norm → reduce training volume/intensity by 25%
  • If above norm → consider lighter bodybuilding day or active recovery
  • End outdated “grind culture” of beating athletes down with unnecessary early workouts
Tools for Accountability:
  • Wearables like Oura Ring or Whoop
  • Help track sleep, HRV, recovery
  • Enable team accountability features
Key Takeaways:
  • Athletic success = Mastery of the mundane
  • Sleep, nutrition, recovery, and monitoring are just as important as lifting and conditioning
  • Programs need curriculum + accountability for long-term results
  • Each future episode will dive deeper into one of the seven key areas

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Barbell Life
Coach Travis Mash talks with industry experts about all things concerning strength - from coaching to programming to technique... from weightlifting to powerlifting to athletic performance.