Episodes
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In this episode of the Performance Plus podcast, Zach discusses the often overlooked topic of Ski Erg technique. He emphasizes the importance of practicing and perfecting technique, particularly if your gym has limited equipment. Zach breaks down the primary goal of Ski Erg, which is to generate power through a limited range of motion at a high frequency, rather than pulling the cord through its maximum range. He outlines the four key phases of the Ski Erg movement: the catch, drive, follow-through, and recovery, providing detailed instructions for each. Additionally, he offers tips on setting the damper correctly and maintaining an optimal stroke rate. The episode concludes with recommendations for conditioning programs available on PerformancePlusProgramming.com. For those needing a visual guide, a video version is available on Zach's YouTube channel, TheBarbellPhysio.
00:00 Introduction to SkiErg Technique
01:00 Understanding the Goal of SkiErg
02:03 Proper Stance and Setup
02:40 Phases of the SkiErg Stroke
03:44 The Drive Phase
05:19 The Follow Through
07:19 The Recovery Phase
08:06 Adjusting Damper and Stroke Rate
09:53 Conclusion and Additional Resources
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In this episode of the Performance Plus podcast, Zachary Long discusses the critical role of mobility for fitness athletes, particularly those engaged in CrossFit and Olympic weightlifting. He emphasizes the need for targeted mobility work rather than general stretching, highlighting the importance of assessing individual mobility limitations to enhance performance and reduce injury risk. The conversation covers the effectiveness of foam rolling, static stretching, and a structured three-step approach to improving mobility that includes opening up range of motion, building strength in that range, and integrating it into functional movement patterns. Zachary also shares resources for athletes to improve their mobility effectively.
Mobility is crucial for performance-based goals.CrossFit challenges the body's mobility more than other sports.General stretching does not significantly reduce sports injuries.Targeted mobility work is essential for performance improvement.Foam rolling provides temporary benefits but is not a long-term solution.Static stretching should be done 5-10 minutes per week for best results.Building strength in new ranges of motion is vital for mobility retention.Integrating mobility work into functional movements enhances performance.Eccentric training can significantly improve mobility.Specific mobility programs yield faster progress than general ones.
TakeawaysChapters
00:00 The Importance of Mobility for Fitness Athletes02:48 Targeted Mobility Work for Performance06:14 The Role of Foam Rolling in Mobility08:59 Static Stretching and Its Effectiveness12:01 A Three-Step Approach to Improving Mobility14:57 Conclusion and Resources for Mobility Improvement -
Missing episodes?
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Mastering Rowing Technique for Improved CrossFit Performance
In this episode of the Performance Plus podcast, Zach focuses on the often overlooked rowing technique crucial for CrossFit athletes. He covers key points such as proper foot placement, initial setup positions, and a three-step sequence to enhance rowing efficiency. Zach emphasizes the importance of maintaining vertical shins, correct arm pulls, and the synchronization of leg drive with arm movements. He also discusses adjusting the rower's drag factor and the optimal strokes per minute for different workout intensities. Lastly, Zach introduces the 'Rower Build Your Engine' program, aimed at significantly improving rowing performance over six weeks.
00:00 Introduction to Rowing Technique
01:02 Foot Placement and Initial Setup
03:21 Leg Drive and Handle Movement
05:01 Arm Pull and Full Stroke Sequence
07:28 Drag Factor and Stroke Rate
09:36 Conclusion and Program Recommendation
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In this episode of the Performance Plus podcast, Zach explores strategies for improving performance in the 2025 CrossFit Open, starting February 27th, 2025. He highlights the recent shift towards more inclusive and conditioning-biased workouts in the Open, providing examples from past years. Zach offers specific insights into important movements likely to appear, such as muscle-ups, double-unders, and thrusters, and recommends key Performance Plus programs to enhance endurance, gymnastics skills, and overall conditioning in preparation for the Open.
00:00 Introduction to the CrossFit Open Preparation
00:48 Understanding the Shift in CrossFit Open Programming
02:54 Analyzing Past Workouts and Trends
06:08 Key Movements to Focus On
07:50 Performance Plus Programs to Boost Your Open Prep
10:01 Final Thoughts and Encouragement
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In this episode of the Performance Plus podcast, we discuss the importance of Zone Two cardio for CrossFit athletes, emphasizing its role in building aerobic capacity and improving overall performance. The conversation covers the physiological benefits of training in this zone, including increased mitochondrial density and heart efficiency. Zach and Johnny also explore other training zones, such as tempo and threshold, and their relevance to CrossFit programming. Practical advice on how to incorporate these training methods into a CrossFit regimen is provided, along with insights on balancing endurance training with CrossFit workouts.
Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/Takeaways
Zone Two cardio is essential for building aerobic capacity.Training in Zone Two increases mitochondrial density.A stronger heart leads to better performance in workouts.Zone Two cardio is less taxing on the body than high-intensity training.CrossFit athletes often neglect Zone Two training.Tempo and threshold zones are important for overall fitness.Zone Five training focuses on maximizing VO2 max.Proper programming can prevent overuse injuries in athletes.Balancing CrossFit with endurance training can enhance performance.Taking breaks from CrossFit can help maintain fitness levels.Chapters
00:00 Introduction to Zone Two Cardio02:53 Benefits of Zone Two Training for CrossFit Athletes06:03 Understanding the Heart's Role in Zone Two Training08:50 Exploring Tempo and Threshold Zones12:06 Maximizing Performance with Zone Five Training14:54 Practical Applications and Programming for CrossFit Athletes18:11 Balancing CrossFit and Endurance Training -
In this episode of the Performance Plus Programming Podcast, Zachary Long and Johnny discuss the importance of heart rate monitors in conditioning training, emphasizing the accuracy of chest straps over wrist-based monitors. They explore personal experiences with different devices, the impact of caffeine on performance, and the significance of tracking heart rate data for effective training. The conversation highlights the need for precise monitoring to achieve desired physiological changes during workouts.
Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/Takeaways
Heart rate monitors are essential for understanding physiological responses.Chest straps provide more accurate heart rate data than wrist monitors.Using heart rate data can help optimize conditioning training.Caffeine intake can significantly affect workout performance.Tracking wattage can be an alternative to heart rate monitoring.Placement of wrist monitors is crucial for accurate readings.Personal experiences with heart rate monitors can vary widely.Understanding energy systems is key for effective training.CrossFit athletes can benefit from heart rate monitoring during Metcons.Age can influence caffeine sensitivity and workout intensity.Chapters
00:00 Introduction to Heart Rate Monitors03:12 The Accuracy of Heart Rate Monitoring Devices05:56 Training Insights and Personal Experiences09:10 Caffeine and Performance Impact -
In this episode, Zachary Long and Johnny discuss the intricacies of energy systems in fitness, particularly in the context of CrossFit and functional fitness. They explore the three main energy systems—phosphagen, glycolytic, and oxidative—how they function, and their importance in training. The conversation delves into the concept of lactate threshold, its role in performance, and strategies for effectively training these energy systems to enhance overall fitness and conditioning.
Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/
You can't just rely on one type of training for conditioning.Understanding energy systems is crucial for effective programming.The lactate threshold is a key metric for performance.Training should target specific energy systems intentionally.Improving lactate threshold enhances overall fitness capacity.Aerobic training supports recovery in high-intensity workouts.Intensity and recovery are critical in energy system training.Using power output can be more effective than heart rate zones.CrossFit athletes need to balance intensity with recovery.A solid understanding of energy systems aids in better programming.
TakeawaysChapters
00:00 Introduction to Energy Systems in Fitness02:46 Understanding the Three Main Energy Systems06:09 The Role of Lactate Threshold in Performance12:06 Training Strategies for Energy Systems20:51 Conclusion and Future Programming Insights -
In this episode, we dive into common advice athletes receive when asking how to improve conditioning—like joining a run club or doing Zone 2 cardio. While these strategies can help, they often overlook key factors needed to boost performance in functional fitness. We break down why these are only partial solutions and set the stage for more complete strategies that work for high-intensity training.
You need to identify your weaknesses to improve conditioning.Conditioning involves understanding various energy systems.Zone two cardio is essential for endurance athletes.Strength plays a significant role in conditioning performance.Different athletes require different training focuses.The complexity of CrossFit requires a tailored approach.High relative intensity affects conditioning outcomes.Energy systems are interconnected with muscular systems.Understanding your max strength is crucial for conditioning.Future discussions will explore energy systems in detail.
Download the Build Your Engine eBook here: https://performanceplusprogramming.com/build-your-engine-ebook/
TakeawaysChapters
00:00 Introduction to Conditioning and Endurance Training02:55 Understanding the Engine: Energy Systems in Conditioning06:11The Importance of Individual Strength and Conditioning09:01 The Interplay of Strength and Conditioning11:55 Complexities of CrossFit and Conditioning15:08 Looking Ahead: Energy Systems Explained -
In this episode of the Performance Plus Podcast, Zachary Long discusses critical insights from two research studies on CrossFit injuries. He highlights the common injury sites, including the shoulder, knee, and lower back, and emphasizes the importance of technique in preventing injuries. The conversation also covers the relationship between training duration, competition level, and injury risk, providing valuable information for CrossFit athletes to enhance their training and reduce injury likelihood.
CrossFit injury rates are comparable to other sports.Shoulder, knee, and lower back are the most injured areas.Box jumps are the leading cause of injuries in CrossFit.Longer participation in CrossFit correlates with higher injury risk.Competitors face a greater risk of injury than non-competitors.Technique is essential for injury prevention in CrossFit.Accessory work can help strengthen vulnerable joints.Coaching on Olympic lifts is crucial for safety.Engaging in other physical activities may increase injury risk.Injury prevention strategies are vital for CrossFit athletes.
TakeawaysChapters
00:00 Understanding CrossFit Injuries02:46 Key Findings from Research Studies06:04 Injury Prevention Strategies for CrossFit Athletes -
In this episode, Zachary Long discusses the implications of testosterone replacement therapy (TRT) on tendinopathies, drawing from recent research and clinical observations. He highlights the increasing prevalence of TRT prescriptions and its correlation with tendon injuries. The conversation delves into the physiological effects of TRT on muscle mass and strength, as well as strategies to mitigate the risk of tendinopathies through dietary and training modifications.
Testosterone replacement therapy (TRT) prescriptions have increased significantly.Men on TRT may experience tendinopathies more frequently than those not on TRT.Research shows a dose-response relationship between testosterone and muscle mass gains.Individuals on TRT are at a higher risk for tendon tears.Collagen protein supplementation may benefit tendon health.Slow-tempo training can be effective for tendon rehabilitation.High-rep band finishers can improve tendon stiffness.Increased energy from TRT may lead to higher training intensity.Tendons may be overloaded due to increased muscle strength from TRT.Athletes on TRT should consider specific strategies to manage tendon health.
TakeawaysChapters
00:00 Introduction to Testosterone Replacement Therapy and Tendinopathies02:53 Research Insights on Testosterone and Muscle Mass06:11 Link Between Testosterone and Tendon Injuries08:06 Strategies for Managing Tendinopathies on TRT -
How do you prioritize your goals when you want to improve your snatch, deadlift, handstand, bar muscle-up, and engine simultaneously? Tune into this episode of the Performance Plus Podcast to hear how Coach Pamela Gagnon successfully does this with her athletes.
How to goal setWhat skills are foundational and translate to all other physical skillsHow to use the Open as a benchmark for setting goalsTo prioritize gymnastics endurance vs strength
Topics Covered
Follow Pamela Gagnon @pamelagnonFollow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
TRY IT HERE
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If you haven't heard, CrossFit HQ has significantly changed the upcoming CrossFit Games season. The Master and Adaptive Athletes will now have their own CrossFit Games that are run by Legends and Wheel WOD, respectively. The change has created quite a stir within the community, so we thought it would be fun to get our own Masters Games Legend, Pamela Gagnon, to give an opinion on the move.
Check it out! -
On episode 42 of the Performance Plus Podcast, Pamela Gagnon joins Coach Johnny B to share what it was like transitioning from a D1 gymnast at Rutgers to a Games athlete.
On the episode, we cover the following topics
How Pamela got into competitive fitness What was the hardest thing (lift, technique, etc) for her, coming from a gymnastic background What was a surpriseThe sneaky reason why gymnasts do better in functional fitnessThe secret to going deep into the pain caveIf you enjoy what you hear, please share our podcast with others.
The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.
Follow Pamela @pamelagnon
Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
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On episode 41 of the Performance Plus Podcast, gymnastics expert Pamela Gagnon sits down to discuss how to get butterfly chest-to-bar pull-ups.
Many of us can rock out big sets of chin-over-bar butterfly pull-ups but crash and burn when chest-to-bar pops up in the open or a WOD. Is it a strength or skill problem? Check out this episode to find out that and...
-the pre-requisites for the chest to bar butterfly pull-ups
-the strength timing, and skill ratio for chest-to-bar butterfly pull-ups
-drills to get chest-to-bar butterfly pull-ups
Check out these programs we reference in the show
https://performanceplusprogramming.com/shop/chest-to-bar-superstar/
https://performanceplusprogramming.com/shop/butterfly-pull-up-training/
The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnon
Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
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On this Performance Plus Programming Podcast episode, the mic is getting turned around as Dr. Zach Long interviews Coach Johnny B to discover why Zone 2 heart rate training is critical for fitness athletes.
Coach Johnny B is a level 3 CrossFit trainer, has his masters in sports science and rehab science from PennWest, and is an Ironman and a sub-three-hour marathoner. The dude loves crosstraining endurance athletes using functional fitness and helping fitness athletes optimize their performance by adding the proper endurance pieces into their diet.
On the podcast, the topics we discuss include
-How to determine your zone 2 heart rate
-Why training zone 2 is essential for elite fitness & longevity
-How to program zone 2 cardio
-The physiology of zone & eccentric ventricle hypertrophy
-Some sample zone 2 workouts
If you are a fitness athlete struggling with longer workouts or workouts the involve steady-state machines like the Echo Bike, Rower, SkiErg or running make sure to check out the Performance Plus Programming endurance accessory program options here https://performanceplusprogramming.com/shop/program-category/endurance/ -
Is CrossFit dangerous? When this question is posed in most settings, the resounding answer will be yes. If you follow Performance Plus, you know that we proudly support the CrossFit training methodology, BUT for the sake of being honest with ourselves, we decided to answer this question in the most honest way we know: by looking at the literature.
On episode 36 of the Performance Plus Podcast, Dr. Zach Long answers the question "Is CrossFit Dangerous?" as guided by the research. Join us to learn
-If CrossFit is dangerous
-Why people think CrossFit is dangerous
-What the most common injuries are in CrossFit
-The injury rates in CrossFit vs. other athletic activities
-Risk factors for injures in CrossFit
The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnon
Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
TRY IT HERE
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For years, we've all been told that squatting too low will hurt our knees. Unfortunately, most of the people expressing this sentiment have no evidence to support their claims supporting their hate for deep squats.
The fact is, when you look at the research, the complete opposite is true. Full-depth squats are better for our knees AND produce more strength gains in specific muscle tissues.
Tune into this episode to get the full story on squat depth from Physical Therapist Dr. Zach Long.
Topics Covered on this episode:
Is a partial range of motion squat better for strength or hypertrophy?Are below parallel squats bad for your knees?Are squats going to build your glutes?How to improve squat mobility.
Ultimate Mobility Checklist
https://performanceplusprogramming.com/movements/
Squat Mobility Overhaul
https://performanceplusprogramming.com/shop/squat-mobility-overhaul/
The Truth About Squat Depth & Injury Rates
https://thebarbellphysio.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/
The Best Drills for Improving Squat Depth
https://thebarbellphysio.com/the-best-drills-for-improving-squat-depth/
The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnon
Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
TRY IT HERE
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In episode 37 of the Performance Plus Podcast, the roles are reversed, and Pamela interviews Johnny about training for an Ironman or Marathon as a CrossFitter.
For those who are unaware, our tech/ops guy, Johnny Bouchard, is also L3 CrossFit Coach, former affiliate owner, and "normal person elite" endurance athlete.
For years Johnny has completed multiple marathons and Ironman/triathlons while maintaining above-average Fran (3:03), Diane (3:40), and Amanda (3:31) times, which is different for endurance athletes.
In this episode, he gives us a deep dive into the training secrets of going REALLY LONG without losing your fitness.
Topics Include
-How to WOD & train for an endurance event (from a schedule standpoint)
-What are the expectations for these events
-What are some of the perils of going long for the first time
-What to say to the haters that think you can lift and train endurance at the same time
If you want to know more about Endurance Programs go check them out here
https://performanceplusprogramming.com/shop/program-category/strength-and-endurance/
The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Pamela @pamelagnon
Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
TRY IT HERE
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On this episode of the Performance Plus Podcast, the one and only Pamela Gagnon shares her gymnastics origin story.
Topics we cover include
-How Pamela got into gymnastics as a child
-What was the indicator that made Pamela realize she was an elite gymnast
-The gymnastics grind and how it changed Pamela's childhood
-What it takes to be an elite gymnast as a kid and teen (from a skills standpoint)
-How Pamela got recruited to be a D1 Gymanst
-Why Pamela turned down the Olympics
-The most embarrassing moment of Pamela's gymnastics career
-How to party and be an elite gymnast
If you want to know more about Pamela Gagnon, make sure to follow her on Instagram @pamelagnon and check out her company, Performance Plus Programming
The Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
TRY IT HERE
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On Episode 35 of the Performance Plus Podcast, coach Pamela Gagnon and Johnny B sit down to debrief the 2023 Semi-Finals.
Pamela Gagnon is the gymnastics coach for Mayhem Nation Athletes and appeared at the semi-finals to help athletes with strategy.
In the episode, we talk about
How Pamela helped the Mayhem AthletesOur thoughts on the eventsIs doing weighted muscle-ups a good idea?What gymnastics event would Pamela program in for the GamesThe Performance Plus Podcast is a short, actionable podcast that answers common questions from Performance Plus members and other athletes. Featuring Dr. Zach Log (The Barbell Physio), Pamela Gagnon, and hosted by Coach Johnny Bouchard, each short podcast episode will help you achieve your goals. Whether you are training for a competition or want to get stronger, our step-by-step guide is all you need to care for your body.
Follow Pamela Gagnon @pamelagnon
Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
Ready to CRUSH all your goals? Try out the Performance Plus Programming membership for seven days FREE. Our membership gives you access to over 40 different skill-based programs to help you crush all your goals.
TRY IT HERE
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