Leo Training: Strength & Conditioning | Endurance | Health | Performance | Injury Prevention | Joe Deleo

Episode 118 | Kate Bertko: From Heavyweight to Lightweight Subscribe & Review on : Apple Podcasts | Stitcher In Episode #118 of the LEO Training Podcast, the 5th and final interview of the lightweight rowing podcast series I interview Stanford Women's Lightweight Coach, Kate Bertko. In the previous episode we heard from Peter Antonie who went from competing as a lightweight to competing as a heavyweight. Kate will be sharing her rowing career and how she transitioned from a heavyweight to a lightweight and having outstanding success in both weight classes. Kate took her experience from her athletic career and has immediately translated that to success on the coaching front with the Stanford Women’s Lightweight Rowing program with three consecutive titles at the IRA National Championship at the helm. Interview Topics: Part 1 - Athletic Career | Heavyweight to Lightweight You graduated from Princeton University in 2006 and started your career on the national team as a heavyweight and later transitioned to

Episode 117 | Peter Antonie: From Lightweight to Heavyweight Subscribe & Review on : Apple Podcasts | Stitcher In Episode #117 of the LEO Training Podcast, I interview Thomas Keller Medal and Olympic Champion in the Men's Double Scull and Lightweight World Champion, Peter Antonie. First, I want to thank my friend Dan Garbutt for first telling me about Peter Antonie and for Drew Ginn for helping me connect with Peter to make this interview happen. Peter Antonie’s rowing career spanned 24 years. In that time he won a world championship in the lightweight men’s single in 1986 and in 1992 along with Stephen Hawkins took the Olympic Gold Medal in the Men’s Heavyweight Double at the Barcelona Olympics. A lightweight athlete who won at the highest level in both weight classes in rowing.   Interview Topics: Part 1 - How you go started in rowing and career Earliest result was 1977 in LM4- (Silver at World Championships) 1986 LM1x World Champion 1987 World Championships - Result was 5th but I checked the time stam

In Episode #116 of the LEO Training Podcast, I interview world record holder and entrepreneur Juliane Rasmussen. The third interview in our lightweight series is with Juliane Rasmussen. Juliane has a long and storied career and has competed in four olympic games beginning in Athens and through to the Rio Olympic Games. She has earned multiple medals at world cups and world championships in the lightweight women’s double and lightweight women’s quad. Juliane and I discuss her consistent success over so many years while starting a family as well as entrepreneurial endeavors with a company she co-founded,  Athletes Own. Photo Credit: Büro Jantzen Interview Topics: Started rowing in 1999 How did you start? Rowed until 2012 Olympics then 3 year break How did you manage training around family and work? Set the Lightweight Women’s 2K Record this past Sunday at Crash B’s on Sunday Feb 17th, 2019 with a 7:05.3 Culture | A lot of clubs not popular at university/college level. If you could race another boat class other

In Episode #115 of the LEO Training Podcast, I interview my friend Mads Rasmussen, Olympic Champion in the LM2x. In this interview Mads will share the insights of his career in high performance sport all while going through medical school, getting married, and starting a family. If you are looking for insight into how to excel in both sport and life you will enjoy this episode. Interview Topics: Part 1 - Becoming a Champion How did your athletic career begin? What sports did you begin your career with? When we were in Avis, this past spring you told me that when you were a young boy knew you wanted to be a world champion. You didn’t necessarily know what sport - yet but knew you wanted to be the best at something. What drove you at such an early age to have this goal? How did you come into the sport of rowing? You began competing in the LM2x at the Junior World Championships in 1998 and continued competing all the way through the Rio Olympic Games. An 18 year career competing at the international level that

In Episode #114 of the LEO Training Podcast, I interview triple olympic gold medalist Eskild Ebbessen. Eskild Ebessen won three olympic gold medals, 2 bronze medals, 6x world champion, and 19 world cup gold medals. In 2013 he was awarded the Thomas Keller Medal by World Rowing and named to the Danish Sports Hall of Fame in January 2017. This interview will take you through Eskild’s career and how he continued to find speed. Enjoy the show! Interview Topics: How you go started in rowing and career Earliest result was 1990 Junior Worlds. How did you begin rowing? I watched your 2012 interview with World Rowing and you said you rowed at a club for 2 years before you competed and it started off as a social endeavor. Were you just trying to make friends? You said it was a “natural choice” Lead up from 1992-1996 Atlanta Olympics. 97-99 World Champions and in 2000 Sydney Olympics Paulson had a knee injury. 2004 - Starboard stroked LM4- Retired after Athens but returns in 2007? 2008 - Port Stroked LM4- Returned

Episode 113: Lindsay Shoop - Mindset Makes Rhythm Subscribe & Review on : Apple Podcasts | Stitcher In Episode #113 of the LEO Training Podcast, I interview world champion and Olympic Gold Medallist Lindsay Shoop. I sit down with Lindsay Shoop. Lindsay has amassed nearly two decades of coaching and rowing experience through to the Olympic level. She earned her MS Ed in Exercise Physiology and her Certified Strength and Conditioning Specialist from the NSCA credential all while coaching full time in order to elevate her technical skills and knowledge through research-based understanding.  ​As an athlete, she is an Olympic Gold Medalist, US National Hall of Fame Rower, 3-Time World Champion, 5-Time World Cup Medalist over 8 World Cup Appearances, and has been part of a FISA Female Crew of the Year. ​As a Coach, she has helped athletes find excellence at every level from middle through high school, college, elite, and masters. Our conversation is split into two distinct parts. Her personal journey from novic

Episode 112| Annie Vernon: Mind Games Subscribe & Review on : Apple Podcasts | Stitcher In Episode #112 of the LEO Training Podcast, I interview world champion and Olympic Silver Medallist Annie Vernon. Annie is the author of the book, Mind Games: Determination, Doubt and Lucky Socks – the psychology of elite athletes . The book aims to show how elite athletes train their mental skills in exactly the same way that they train their physical skills. Our chat takes you through some of the key elements from her book as well as her experience as a world class rower. Enjoy the show!   Interview Topics: Chapter 3 | Coming to Violence over Trivial Pursuit. Competitiveness and Elite Athletes Everyday there is a spreadsheet working for you. Athletes are very used to having a lot of their training tracked such as HR, sleep, sleep quality, flexibility, ergo scores, 1x or 2- racing,  Why objective judgement is the critical part of the jigsaw. Intrinsic vs. external competitiveness and why the internal opponent is to

Episode 111: Pat Rufo - DISC Assessment   Subscribe & Review on : Apple Podcasts | Stitcher In Episode #111 of the LEO Training Podcast, I interview strength and conditioning and rowing coach, Pat Rufo. Pat’s company, RUFO OPTIMAL WORKOUTS®  was established in 2011 to serve as an athletic consulting company for all types of athletes (especially rowers!) and clients of all ages and abilities. The goal has been to fill the “gaps” in their training and mindset. Pat has been a strength and conditioning coach and personal trainer since 2007 and has been involved in rowing, sculling, and coaching since 1996! His passion is to help his athletes, coaches, and clients believe in themselves and their mission. In addition, he assists parents with understanding their child’s strengths and behaviors that work best for them. One final note: This interview was originally recorded in 2018. Since then Pat has continued to evolve his approach and philosophy focusing more on team dynamics, coach/athlete relationships, perfo

The Four Year Olympian Episode 110 : Jeremiah Brown The Four Year Olympian  Subscribe & Review on : Apple Podcasts | Stitcher In Episode #110 of the LEO Training Podcast, I interview Olympic Silver Medalist Jeremiah Brown In this podcast interview I sit down with 2012 Olympic Silver Medalist from the Canadian Men's 8+, Jeremiah Brown. Jeremiah was gracious enough to send me a copy of his book, The Four Year Olympian and to discuss his journey from a complete novice to Olympic Silver Medalist in just four years. This is a fantastic read and isn't your typical rowing tale. Jeremiah writes with a candor and authenticity that really grabs the reader's attention and immediately has them become invested. He also pulls no punches when it comes to sharing the sacrafices that Olympic hopefuls must make physically, mentally, and socially in the pursuit of their goals. The Four Year Olympian is a raw, unfiltered insight into training at the Olympic level and the lessons learned are applicable to anyone with a desi

Phil White - Waterman 2.0    Subscribe & Review on : Apple Podcasts | Stitcher In Episode #109 of the LEO Training Podcast, I interview Phil White.  Phil is an emmy-nominated writer and has co-authored the books UnPlugged, Waterman 2.0,  and Game Changer with Fergus Connolly. He is also a frequent contributor to The Inertia and SUP the Mag. Waterman 2.0 gives paddlers, surfers and rowers of all ages and abilities a one-stop guide to understanding: Basic movement baselines for optimal and sustainable performance on and off the water How to identify and fix weakest links, and become faster, stronger and more resilient Mobility techniques to help prevent, assess and address soft tissue, joint and sliding surface issues Common errors that lead to pain and performance limitations Corrective strategies that enhance movement patterns and unlock more speed and endurance Lifestyle adaptations that enable better preparation, training and racing Tactics for more effective recovery, hydration and sleep Waterman 2.0

Phil White - Unplugged   Subscribe & Review on : Apple Podcasts | Stitcher In Episode #107 of the LEO Training Podcast, I interview Phil White.  Phil is an emmy-nominated writer and has co-authored the books UnPlugged, Waterman 2.0,  and Game Changer with Fergus Connolly. He is also a frequent contributor to The Inertia and SUP the Mag. Unplugged will teach the reader the following: Reading Unplugged will enable you to: • Understand both the value and the limitations of technology in athletic performance, fitness, health, and lifestyle situations • Know how and when to utilize physical activity technologies in your everyday life—and when not to • Avoid the common mistakes that most people make with wearables and tracking apps • Understand which technologies and tests are most effective and which are a waste of money And much more! Interview Topics: Why is overdependence on fitness a problem? Importance of self-regulation of training intensity and volume using wearable technology The cost of "pluggin

Get Connected Workshop | The 3 Pillars of Training   Subscribe & Review on : Apple Podcasts | Stitcher In Episode #107 of the LEO Training Podcast, I interview Erin Cafaro Mackenzie and Kylie Tullipan. I've teamed up with these two amazing coaches to offer an upcoming workshop for youth rowers that will take place in El Segundo, CA July 20-21. Erin, Kylie, and myself sit down and discuss the idea behind the Get Connected Workshop. Register Today for the Get Connected Workshop!   Interview Topics: The 3 Pillars of Training Performance Mindset Skill What Erin learned from Dr. Kelly Starrett Why bodyweight movements are a key foundational piece to health and performance Learning tools that will help you excel in sport and life Why you should do the one thing that everyone else is not doing. Show Notes: Get Connected Workshop

Liz Fusco - Rowing Nutrition Principles   Subscribe & Review on : Apple Podcasts | Stitcher In Episode #106 of the LEO Training Podcast, I interview Liz Fusco MS, RDN, Sports Performance Dietician for USRowing and Wellness Editor for SCAN Nutrition DPG. Liz received her Bachelors in Dietetics with a minor in Kinesiology at the University of Rhode Island in 2011. While at URI, she assisted with nutrition, exercise, and eating rate research. After a teaching assistantship in her mentor’s sport nutrition course, she was determined to pursue sport dietetics as a career. While pursuing her master’s degrees in Exercise Physiology and Nutrition Science at San Diego State University, Liz began an assistantship at the Chula Vista Olympic Training Center in 2012. She worked primarily with Rugby, field hockey, volleyball, water polo, and canoe-kayak, along with launching the @Nutr4TeamUSA twitter, writing recipes, publishing articles, contributing to protocol papers, and working in the dining hall. At SDSU, she taug

Meghan Musnicki is a two time Olympic Gold Medalist and 5x World Champion with the United States Rowing Team. Meghan shares her journey as a two sport athlete in basketball and soccer in middle school and high school to a walk on at Ithaca College. Over the course of Meghan's career in rowing she experienced a lot of success and made it to the podium as a key member of the Women's Eight. However, what you will learn most about in this candid interview is the adversity and perseverance of overcoming failure and being cut from the team - more than once. An excellent interview that provides insight into the challenges we face in sport and life.   Interview Topics: How did playing basketball and soccer prepare you for rowing? Racing/Rowing on US Team Transition from College to US Team and making your first worlds team and being part of a historic run from 2010-2016. From Riverside to Virginia to US Training Center and experience of being cut and picking yourself up again and again to move forward and propel you

LT 104 | Aquil Abdullah - A Midweight's Journey Subscribe & Review on : Apple Podcasts | Stitcher Aquil H. Abdullah won four letters in men’s rowing at GW from 1992-96. Aquil narrowly missed qualifying for the 2000 Summer Olympics at Sydney by .33 of a second. After losing in the 2000 Olympic Trials, Abdullah considered retiring from the sport. Instead, he resumed training, competed again and won the elite Diamond Sculls race at the prestigious Henley Royal Regatta at Henley-on-the Thames in London in 2000. He continued to train in the lead up to the 2004 Summer Olympics in Athens, Greece and would compete in the Men's Double Scull event with Henry Nuzum. so.and in 2004 became the first African American man on the United States Olympic rowing team. Abdullah, the second men’s rower elected to the University’s Athletic Hall of Fame, came to GW from nearby Wilson High School in Northwest Washington after starring as a 6-foot-1, 185-pound wide receiver on the Wilson football team. But he had started rowing as

LT 103 | Michael Ranfone - Build Athletes. Make Monsters. Subscribe & Review on : Apple Podcasts | Stitcher Biography Michael Ranfone BS, CSCS, LMT, FRC, ART is the founder and president of Ranfone Training Systems located in Hamden, Connecticut. For the past decade he’s dedicated himself to improving athletes as a performance coach and manual therapist. Mike graduated Cum Laude from Union College with degrees in Economics and Psychology—earning recognition in the National Honor Society of each discipline. While at Union, Mike excelled on the football field—he was a four-year letter winner, three-year all-league and all-league academic starter. He served as a captain during his senior campaign. His football career culminated in several tryouts for Arena and Canadian Football League teams. He started his professional career at Yale—serving as the Strength and Conditioning coordinator for more than 500 Division I athletes. In 2005 he returned to school and incorporated Ranfone Training Systems. Since then,

LT 102 | Brett Bartholomew - The Art of Coaching   Subscribe & Review on : Apple Podcasts | Stitcher Biography Brett Bartholomew is a strength and conditioning coach, author, adjunct professor, and Founder of the performance coaching and consulting company, The Bridge Human Performance® as well as the coach education platform ArtOfCoaching.com. His experience includes working with athletes both in the team environment and private sector along with members of the United States Special Forces and members of Fortune 500 companies. Taken together, Brett has coached a diverse range of athletes from across 23 sports world-wide, at levels ranging from youth athletes to Olympians. He’s supported numerous Super Bowl and World Series Champions, along with several professional fighters in both professional boxing as well as the UFC.    From a philanthropic standpoint, Brett serves as the Vice President for the non-profit organization Movement2Be, which serves youth in underprivileged communities through helping them

LT 101 | Jim Joy - Finding Flow in Rowing Subscribe & Review on : Apple Podcasts | Stitcher My guest for this episode of the LEO Training Podcast is Jim Joy. Jim Joy has coached at the University of Western Ontario, M.I.T, Yale University and Wesleyan University, and Hobart and William Smith. Jim also helped start Craftsbury Sculling Camp, the first rowing camp of its kind in North America. Jim founded and has run the Joy of Sculling coaching conferences, for more than 25 years. This conference has drawn more than 5,000 coaches from youth programs, clubs, schools, colleges and national teams across the country and is focused on education and athletic development in rowing. Jim is well known for his holistic and technical approach to a cyclical non-fragmented rowing stroke, where there is a strong bond between body, shell and water, creating a state of flow within an integrated whole. It is this approach to the rowing stroke where our interview will focus its attention toward. Here are 3 things you will le

LT 100 | Dr. Carlo Varalda - Evaluating Movement & Power in Rowers Subscribe & Review on : Apple Podcasts | Stitcher This week's guest is Dr. Carlo Varalda. Dr. Varalda is the Executive Director of NSCA Italy. He has worked with the Italian Rowing Federation and currently is working with the Italian Short Track Team in preparation for the Winter Olympics. His work focuses on research for the improvement of performance and methods for the assessment of athletes. He evaluates muscle, posture, and function. Dr. Varalda is convinced that there is still a lot to do in the sport and, more generally, in the movement for all age groups. Interview Topics & Questions: Carlo's Education and Background (who you have worked with) Movement Screening for Rowers | What do you evaluate and why? How does the evaluation effect their cardiovascular training (rowing,erg) and strength training? Has the data you have gathered from evaluations allowed you to reduce injuries and improve performance?   Show Notes: Carlo

LT 099 | Dr. Stuart McGill & Brian Carroll - The Gift of Injury Subscribe & Review on : Apple Podcasts | Stitcher This week's podcast features two return guests: Dr. Stuart McGill and Brian Carroll. Dr. Stuart M. McGill is a professor emeritus of the University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance. Brian Carroll is world class powerlifter with over a decade of elite class lifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, Brian returned to world class form and was able to establish a new world record for the squat at 1185 pounds all after his back injury. This interview tells the story of Brian’s injury and his journey back to health and elite performance with the help of Dr. McGil