On this episode of Prepare to Win we’re doing a Q&A catch-up for the submissions we’ve received over the last few weeks. We discuss what we do for sleep (supplements, caffeine scheduling, and chronotypes), using Recovery Programming for a Masters level athlete training for a triathlon, how often a powerlifter should be working on mobility for shoulders and ankles (and understanding where “mobility training” tends to be hidden in the programming), a request to discuss training and nutrition for kids, and, finally, what is some of the dumbest shit that we’ve seen at the gym (this one is fun). 
(Sidenote, if you’d like to submit questions to the podcast, we put a Q&A submission on Instagram each Monday for the podcast. You are also welcome to email your questions to Unrivaledstrengthgym@gmail.com and/or Eliterecoverymassage@gmail.com)

Q&A:
1.	What do the two of you do for sleep?
2.	How do you use the Recovery Programming for a Masters Level Triathlon athlete?
3.	How often should I work on mobility for shoulders and ankles?
4.	Will you please do a podcast on the need for kids to have proper strength training, nutrition, and movement coaching?
5.	What is some of the dumbest shit that you’ve seen at the gym?

Announcements:
1.	 Meet Registration Update: The Fall Brawl is now sold out. If you’d like to be put on a waiting list, please email Unrivaledstrengthgym@gmail.com. Registration is filling up for the Kentucky Meets as well. If you’d like to register for either of the two meets in Kentucky, please visit UnrivaledStrength.com. 
2.	Dan Bell will be hosting a USAW Level 1 Coaching Course on June 5th and 6th at Unrivaled Strength in North Canton, Ohio. If you are a coach or athlete interested in signing up, please visit https://www.teamusa.org/usa-weightlifting/events/local 
3.	Strength Training Templates by Justin Oliver are available for $25/month. Visit Unrivaledstrength.com to signup. 

Follow us on SoundCloud, Spotify, and iTunes. Leave us a review and let us know how we’re doing!

Your Hosts:
Justin Oliver is the owner of Unrivaled Strength and Fitness (established in 2015). He is a coach with over 10 years of experience in the fitness industry and has dedicated himself to bringing the best to his clients through evidence-based training. Justin is currently a competitive powerlifter with an International Elite Total of 1905 at 242. He has an incredibly diverse background of training which allows him to bring special insight to everyone he encounters. His purpose for starting this podcast is to have platform to share his knowledge and experience in fitness, life, and business.


Dane Lee is a Sports Massage Therapist and owner of Elite Recovery Sports Massage. He has been working with powerlifters, Olympic weightlifters, and collegiate athletes since 2015. He is the inventor of Nervous System Management and Recovery Programming. His work is primarily based in Accumulative Fatigue Theory for athletes of various ages and disciplines.  


Intro and Outro Music:
 “Stomp It” by Evgeny Kiselevich available on www.melodyloops.com/tracks/stomp-it


Follow us on Instagram at:
Unrivaled Strength Gym : @Unrivaledstrength
Justin Oliver : @j_oly5
Dane Lee : @elite_recovery_lmt

www.unrivaledstrength.com
www.eliterecoverymassage.com

Episode 36 - Q&A Catch - Up 2

On this episode of Prepare to Win we discuss commitment to dieting, taking the process seriously, performance versus aesthetic goals, and how to find a good nutrition coach. 
Show Topics:
1.	 Diet breaks (2:08)
2.	Taking the diet seriously (3:10)
3.	If you’re not disciplined (10:12)
4.	Performance vs. aesthetic results from dieting (17:00)
5.	Pay attention to where you’re headed (25:05)
6.	Nutrition will never be black or white (32:15)
7.	You’re going to be burned once or twice (35:00)


Follow us on SoundCloud, Spotify, and iTunes. Leave us a review and let us know how we’re doing!

Your Hosts:
Justin Oliver is the owner of Unrivaled Strength and Fitness (established in 2015). He is a coach with over 10 years of experience in the fitness industry and has dedicated himself to bringing the best to his clients through evidence-based training. Justin is currently a competitive powerlifter with an International Elite Total of 1905 at 242. He has an incredibly diverse background of training which allows him to bring special insight to everyone he encounters. His purpose for starting this podcast is to have platform to share his knowledge and experience in fitness, life, and business.


Dane Lee is a Sports Massage Therapist and owner of Elite Recovery Sports Massage. He has been working with powerlifters, Olympic weightlifters, and collegiate athletes since 2015. He is the inventor of Nervous System Management and Recovery Programming. His work is primarily based in Accumulative Fatigue Theory for athletes of various ages and disciplines. He is currently working towards his PhD in Integrative Biosciences with an emphasis in Human Performance Recovery.


Intro and Outro Music:
 “Stomp It” 
By:
 Evgeny Kiselevich
 available on www.melodyloops.com/tracks/stomp-it


Follow us on Instagram at:
Unrivaled Strength Gym : @Unrivaledstrength
Justin Oliver : @j_oly5
Dane Lee : @elite_recovery_lmt

www.unrivaledstrength.com
www.eliterecoverymassage.com

Stomp It

Episode 70 - Diet Dedication

Introductions

"Before anything else, preparation is the key to success." -Alexander Graham Bell

Show Topics:
1. Starting the day with a plan for your meals, being prepped and ready. 
2. What does it mean to develop a prepared mindset. 
3. Embracing the mindset of being an athlete. If you want to be athlete, you have to think like an athlete. 

You can find us on iTunes, Spotify, and SoundCloud. If you like what you hear, please leave us a five-star rating and let us know what you liked. 

Upcoming Events: USPA Iron Dog 3 Powerlifting Meet on October 3rd at Unrivaled Strength Gym in North Canton, OH.

Prepare To Win Podcast

Episode 1 - Preparing for the Athlete Mindset

Show Topics:
1. The misconception of Recovery (what it is and what it isn't)
2. The different levels of implementing Recovery
3. An athlete's needs vary throughout the training phases. You will need someone to help you figure out all of those variations and to clarify your needs. 

Be sure to follow us on Spotify, iTunes, and SoundCloud

Upcoming Events:
1. USPA Iron Dogs 3 powerlifting meet on Oct. 3rd at Unrivaled Strength in North Canton, Ohio
2. Live Large Fall Brawl 4 on Nov. 7th at Unrivaled Strength in North Canton, Ohio

Episode 2 - Misconceptions Of Recovery

"Sometimes you're ahead, sometimes you're behind. The race is long, and in the end its only with yourself." -Mary Schmich

Show Topics:
1. Downfalls, wins, and progressing.
2. Adopting the mindset that when one door closes, another opens. 
3. Pushing to the new normal each step of the way. Discussing what it means to become uncomfortable and how to stay there until we find ourselves being uncomfortable. 

Q&A:
1. What advice would you give to a new powerlifter at their first meet?
2. What advice would you give your younger self in regards to training and business?

Be sure to follow us on iTunes, Spotify, and SoundCloud. Rate and review to let us know how we're doing!

Episode 3 - The New Normal

Show Topics:
1. How to define effort?
2. What does it mean to truly work hard towards your goal?
3. Examples that we've got through or witnessed from others.

Follow us on Instagram for Weekly Q&A Submissions to the Podcast @Unrivaledstrength @j_oly5 and @elite_recovery_lmt

Follow us on SoundCloud, Spotify, and iTunes. Rate and review to let us know how we're doing!

Episode 4 - Defining Effort

Episode 5

Show Topics:
1. RPE and why so many people mess it up
2. Programming flaws commonly seen
- Younger lifters using DUP and RPE without knowing how to cycle either of them. 
- Trying to use too much "science" without a proper understanding behind how and why to use it. 
- Why adding in too many factors just increases your chances of error (ie. velocity readers)
- Not getting into wraps until the last 3 weeks
- Utilizing bastardized versions of conjugate programming and its effects on competition performance. 

3. Q&A

Be sure to follow us on SoundCloud, Spotify, and iTunes and leave us a review to let us know how we're doing!

Episode 5 - Programming Misconceptions

Show Topics:

1. Business principles and the reasons behind why owners have them. 
2. How burning bridges affects the emerging generations. 
3. Justin's account of his time in the military. How he recognized opportunities being put in front of him and how he took advantaged of them. 

Follow us on SoundCloud, Spotify, and iTunes!

Your Hosts:
Justin Oliver is

Dane Lee is a Sports Massage Therapist out of North East Ohio. He has been working with powerlifters, olympic weightlifters, and collegiate athletes since 2015. He is the inventor of Nervous System Management and Recovery Programming. His work is primarily based in Accumulative Fatigue Theory for athletes of various disciplines.

Episode 6 - Business Principles And Burning Bridges

Show Topics:
1. General advice on bench press programming and common issues with technique.
2. Recovery and tissue management advice for bench press.

Q&A:
1. What's more important in an athlete: Talent or Character?
2. Ways of effectively managing stress?
3. What you should and shouldn't do before coming in workout?

Follow us on SoundCloud, Spotify, and iTunes. Leave us a review and let us know how we’re doing!

Your Hosts:

Justin Oliver is the owner of Unrivaled Strength and Fitness (established in 2015). He is a coach with over 10 years of experience in the fitness industry and has dedicated himself to bringing the best to his clients through evidence-based training. Justin is currently a competitive powerlifter with an International Elite Total of 1857 at 242. He has an incredibly diverse background of training which allows him to bring special insight to everyone he encounters. His purpose for starting this podcast is to have platform to share his knowledge and experience in fitness, life, and business.


Dane Lee is a Sports Massage Therapist and owner of Elite Recovery Sports Massage. He has been working with powerlifters, olympic weightlifters, and collegiate athletes since 2015. He is the inventor of Nervous System Management and Recovery Programming. His work is primarily based in Accumulative Fatigue Theory for athletes of various ages and disciplines.  

Let us know how we’re doing! Follow us on Instagram at:
@Unrivaledstrength
@j_oly5
@elite_recovery_lmt

www.unrivaledstrength.com
www.eliterecoverymassage.com

Episode 7 - Bench Press Programming And Recovery Tips

Show Topics:

1. How to build a lifting team and community within in the gym.
2. Thoughts on hiring new coaches and our experience with the process in the past. 
3. Deciding who to take on as a client. 
4. Advice on timing for bulking and/or weight loss. 
5. Impact of consuming alcohol when trying to put on muscle.
6. Most effective way to incorporate conditioning into off-season training?

Follow us on SoundCloud, Spotify, and iTunes. Leave us a review and let us know how we’re doing!

Your Hosts:
Justin Oliver is the owner of Unrivaled Strength and Fitness (established in 2015). He is a coach with over 10 years of experience in the fitness industry and has dedicated himself to bringing the best to his clients through evidence-based training. Justin is currently a competitive powerlifter with an International Elite Total of 1857 at 242. He has an incredibly diverse background of training which allows him to bring special insight to everyone he encounters. His purpose for starting this podcast is to have platform to share his knowledge and experience in fitness, life, and business.


Dane Lee is a Sports Massage Therapist and owner of Elite Recovery Sports Massage. He has been working with powerlifters, olympic weightlifters, and collegiate athletes since 2015. He is the inventor of Nervous System Management and Recovery Programming. His work is primarily based in Accumulative Fatigue Theory for athletes of various ages and disciplines.  

Let us know how we’re doing! Follow us on Instagram at:
@Unrivaledstrength
@j_oly5
@elite_recovery_lmt

www.unrivaledstrength.com
www.eliterecoverymassage.com

Episode 36 - Q&A Catch - Up 2

Prepare To Win

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