Episódios
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In this episode of The Finding Small Wins Podcast, Dr. Adam Loiacono chats with movement expert and physical therapist Zac Cupples. They dive deep into how simple, practical solutions can make profound impacts on movement, posture, and athletic performance. Zac discusses the science behind fluid dynamics, pressure, and how movement is key to improving both health and performance.
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In this episode of The Finding Small Wins Podcast, Dr. Adam Loiacono sits down with elite sprint coach Derek Hansen to explore the world of speed training and hamstring rehabilitation. Derek shares his expert insights on early rehab strategies, return to play, and his renowned 10x10 test for sprinting. Tune in to discover practical tips on maximizing performance, reducing injury risk, and speeding up recovery for athletes at all levels.
Key Topics:
Derek’s approach to sprint training and injury prevention
Early activities for hamstring rehab and recovery
The 10x10 test and its role in improving speed and return to play
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In this episode of *Finding Small Wins*, Dr. Adam Loiacono sits down with Dr. Meg Byrne, a chiropractic physician with a unique approach to care that goes beyond the traditional scope of chiropractic practice. Dr. Byrne shares her journey from playing collegiate soccer to pursuing a career in chiropractic and acupuncture, integrating her knowledge of functional medicine and nutrition into her practice.
Together, Adam and Dr. Byrne explore the evolution of chiropractic care, debunk common misconceptions, and dive deep into manual therapy techniques, including joint manipulation, soft tissue mobilization, and acupuncture. Dr. Byrne explains how she integrates multiple modalities to provide comprehensive care, highlighting the importance of understanding the nervous system’s role in musculoskeletal health.
The episode also touches on innovative therapies like Pulsed Electromagnetic Field (PEMF) therapy, which Dr. Byrne uses to accelerate recovery and reduce pain in patients. Whether you're curious about the science behind chiropractic care or how acupuncture and modern technologies like PEMF can support recovery, this episode provides valuable insights for healthcare providers and patients alike.
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Orthobiologics fill the gap between conservative treatments and surgery in sports medicine.
Understanding the difference between inflammation and degeneration is crucial in determining the appropriate use of orthobiologics.
Platelet-rich plasma (PRP), stem cells, and microvascular tubules are some of the orthobiologics used in sports medicine.
Stem cell injections have variability and potential risks, especially when seeking treatment abroad.
Orthobiologics can help slow down the degenerative process in musculoskeletal injuries. Understanding the difference between curative processes and treatments is important in orthobiologics.
Patient selection and setting realistic expectations are crucial in orthobiologic treatments.
Individualized treatment plans should consider factors such as cost, efficacy, and the specific injury or condition being treated.
Future advancements in orthobiologics may include regenerating cartilage and creating bioidentical knees.
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Proper nutrition is crucial in the rehabilitation process for athletes.
Adjusting caloric intake, protein, and carbohydrate levels can support healing and prevent unnecessary weight gain.
Antioxidants play a role in managing inflammation and promoting tissue repair.
Supplementation with fish oil (EPA and DHA) and curcumin can provide additional anti-inflammatory and antioxidant benefits.
Including more fruits and vegetables in the diet can increase antioxidant intake. SPMs and curcumin can help manage inflammation in acute injuries
HMB may be beneficial for preserving muscle mass during periods of inactivity
Collagen supplementation may support tendon and ligament health
Hydration is important for tissue recovery and overall health
Calcium, magnesium, and copper play a role in bone health
Nutrition and supplementation may support brain health and recovery from concussions Nutrition plays a crucial role in the rehab process and can optimize healing and performance.
Finding a balanced approach and what works best for each individual is key.
Supplements such as creatine, leucine, beets, glutamine, and fish oil can be beneficial for rehab and overall performance.
The use of NSAIDs should be carefully considered due to potential negative effects on gut health.
Favorite sporting events include the World Series and the World Cup.
Favorite cities for travel include New York, New Orleans, and Miami.
Small wins along the rehab process can provide motivation and progress towards larger goals.
Finding the right balance between nutrition and other interventions is essential for long-term success.
Engaging in outdoor activities and exploring cities can enhance the overall experience of working in professional sports.
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Setting goals and tailoring treatment plans are essential in physical therapy to meet the individual needs of each client.
Understanding shoe wear in the fitness world is crucial for optimizing performance and preventing injuries.
The design of a shoe should consider factors such as heel drop, cushioning, and stability to match the specific activity or sport.
Simplifying anatomy and physiology can help a broader audience understand the science behind stretching and movement. Flexibility and instruction have often been misunderstood and taken a bad rap, but they can be effective when approached with the right knowledge and understanding.
Writing a book on stretching allowed Leada to address common questions and misconceptions about stretching and provide a comprehensive guide for readers.
Injury risk reduction is a more accurate term than injury prevention, as it acknowledges that injuries can still occur but can be minimized through various factors.
Understanding load management and individualized approaches are key in injury risk reduction and optimizing performance.
Small wins, such as inspiring someone to try physical therapy or completing a project, can be meaningful and motivating in the journey of healthcare and entrepreneurship.
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KEY TOPICS
Managing anxiety and performance anxiety is crucial for athletes' mental well-being and performance.
Breathing exercises and visualization can help athletes reduce anxiety and improve focus.
Athletes often struggle with their identity when they are removed from their sport, and it is important to support them during this transition.
Periodizing psychological skills, such as breathing and visualization, can help athletes manage pressure and enhance performance.
Creating protocols and plans can help reduce pressure and ensure consistent and effective care for athletes. Integrating visualization and skills training can enhance performance in sports.
Quantifying the impact of psychological skills in a game-like situation is challenging, but research shows the benefits.
Motivation in athletes can be fostered by addressing their intrinsic desires and needs for competence, autonomy, and relatedness.
Listening to athletes and understanding their individual experiences is crucial for their development and building trust.
Small wins in sports include winning championships and creating a culture of vulnerability and support.
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Data has revolutionized the fields of nutrition, training, and rehabilitation, providing a more holistic and individualized approach to health and performance.
Language plays a critical role in shaping our perception and understanding of health and performance, and it is important to use language that empowers athletes and promotes a growth mindset.
Data integration involves collecting and integrating various data streams into a single platform, while data optimization focuses on curating and organizing the data for analysis and decision-making.
Early adoption of data optimization and integration can provide a significant advantage in improving outcomes and facilitating more efficient and effective decision-making.
Athlete management systems, such as Kitman Labs, offer comprehensive platforms that integrate and optimize data to support performance improvement and injury prevention. Adaptation is key in sports partnerships, as it allows for meeting the evolving needs of athletes and teams.
Curiosity and constant learning are essential for growth and improvement in the field of sports performance.
Data plays a crucial role in making informed coaching decisions and optimizing performance.
Setting goals, having a clear process, and celebrating small wins are important for sustained success.
Success and its significance vary from person to person, and it's important to recognize and respect that.
Setting micro-intentions can help improve focus and productivity in daily tasks.
Helping others achieve their goals is a rewarding experience that brings joy and fulfillment.
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Mental wellness and health are critical for high-performance athletes.
Talent identification and character assessment are important in hiring personnel and acquiring players.
The 11th to 15th players on a team play a crucial role in building culture and supporting leadership.
Toxic positivity undermines the validity of positive messages, while good vibes involve honest feedback and a balance between positive and constructive criticism. Focusing on both positive and constructive feedback is essential for improving performance.
Analyzing interviews and conversations can provide objective information about a person's character traits.
Words are data and can offer insights into a person's thoughts and feelings.
Artificial intelligence and natural language processing can be used to analyze interviews more efficiently.
Balancing intuition and expertise is crucial in decision-making.
Embracing ambiguity is necessary for making thorough and accurate assessments.
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Creating a high performance environment requires clearly defined priorities, measured success, cooperation, and shared leadership responsibility.
High performance personnel should possess expert knowledge, communication skills, empathy, collaboration, attention to detail, motivation, and a cultural fit.
Challenges that can lead to unsuccessful environments include internal communication issues and unclear expectations. Effective communication and relationships are crucial in high-performance environments.
Translating rationality into emotion is essential for successful communication.
Trust and clear, direct communication are key to resolving issues and achieving success.
Simplifying the high-performance environment and focusing on high-impact innovations is the future.
Celebrating small wins and creating a sense of belonging within the team are important for motivation and success.
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In this conversation, Adam interviews Brook Choulet, a sports and performance psychiatrist, about mental health in sports. They discuss the different credentials in the mental health field, the challenges athletes face in terms of isolation and mental well-being, and the integration of mental health and physical performance. They also explore the concepts of mental health, mental wellness, mental illness, and mental performance. Brook emphasizes the importance of education, collaboration, and creating a safe space for athletes to be vulnerable. She also shares advice for achieving high performance and finding small wins.
Takeaways
There are various credentials in the mental health field, including psychiatrists, psychologists, licensed professional counselors, and certified mental performance consultants.
Athletes often face isolation and struggle with mental well-being despite the perception of a glamorous life.
Integration of mental health and physical performance is crucial in sports, and it requires education, collaboration, and creating a safe space for athletes to be vulnerable.
Mental health refers to overall psychological well-being, while mental wellness is multidimensional and includes physical, emotional, social, and occupational dimensions.
Mental skills training takes mental health to the next level and focuses on building resilience, confidence, and enhancing mental and physical performance.
To achieve high performance, it is important to have a clear vision, set realistic goals, and focus on small wins.
Finding a balance between vulnerability and oversharing is essential in building genuine connections and trust.
Acknowledging and celebrating small wins can contribute to a sense of accomplishment and motivation.
00:00 Introduction and Credentials
06:44 Understanding Mental Health, Wellness, Illness, and Performance
12:14 Psychological Readiness and Return to Play
26:43 Optimizing Integration of Mental Health in Team Environments
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In this conversation, Adam and Trevor discuss the return to sport process and the principles that guide their approach. They talk about the importance of balancing biology and criteria, with a focus on understanding healing timelines and the specific criteria needed for each sport. They emphasize the need for athletes to meet certain benchmarks, such as quad strength, acceleration, max velocity, change of direction, and jumping ability. They also highlight the significance of strength training in the return to sport process and the potential pitfalls of not getting athletes strong enough. Overall, their approach is rooted in respecting biology while working towards specific criteria and goals.
In this conversation, Adam and Trevor discuss the challenges and considerations in return to play and rehabilitation. They highlight the importance of focusing on strength and building a solid foundation before progressing to more advanced activities. They also discuss the role of capacity and fitness in the rehab process and the need for better communication and collaboration between practitioners. The conversation concludes with a discussion on the current state of the industry and the hope for improved standards and criteria for return to play. Small wins and the importance of individualized programming are also emphasized.
00:00 Introduction and Catching Up
07:10 Trevor's Journey to Dunking
15:09 Balancing Biology and Criteria
34:03 The Role of Capacity and Fitness
45:49 Celebrating Small Wins
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In this conversation, Adam and Jarryd discuss Jarryd's journey in the soccer world, particularly his experience with an expansion team and the challenges they face. They also talk about the integration of performance and coaching, managing expectations, and the importance of self-improvement. Jarryd emphasizes the need for a holistic approach to player development and the importance of teamwork and attitude. They also touch on the growth of soccer in America and its potential for the future.
The challenges of starting with an expansion team include building everything from scratch and growing at an appropriate speed.
Success in soccer comes down to attitude and teamwork requires selflessness.
A holistic approach to player development, integrating performance and coaching, is crucial for building resilient athletes.
Small wins each day, such as focusing on self-improvement and embracing the journey, contribute to sustained success.
Soccer in America is evolving and becoming more ubiquitous, with potential for further growth in the future.
00:00 Jarryd's Journey and Challenges of an Expansion Team
08:40 The Difference Between an Expansion Team and an Established Club
27:29 Starting Where You Are and Self-Improvement
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Chad Kolarcik shares his journey into professional sports and his transition out of it. He discusses the return to play process and the balance between maintaining performance qualities and allowing the injury to recover. He emphasizes the importance of collaboration between the performance and medical teams, as well as putting the athlete at the center of the decision-making process. Chad also highlights the challenges of working in sports, including the sacrifices required in terms of personal and family life. Chad Kolarcik shares his insights on achieving work-life balance in the sports industry and the importance of clarity and acceptance in professional sports.
He emphasizes the need for clear communication and setting expectations in organizations. Chad also discusses the impact of competition on the sports industry and the emotional toll it can take on individuals. He shares techniques for managing stress and maintaining emotional well-being. Chad reflects on his own journey of self-discovery and the realization that his identity is not solely defined by his work in sports. He offers advice on how to judge success in the sports industry and highlights the importance of foundational principles such as sleep, exercise, nutrition, hydration, and moments of stillness. Chad concludes by discussing the joy and sense of accomplishment that comes from winning championships and his favorite cities and stadiums in the sports world.
Collaboration between the performance and medical teams is crucial in the return to play process.
The athlete should be at the center of the decision-making process, with the final say in their own care.
Managing external pressures and helping athletes navigate them is an important aspect of the job.
The end stage rehab process involves replicating the intensities and demands of the sport to prepare the athlete for competition.
Working in sports can be fun and rewarding, but it also requires sacrifices in terms of personal and family life. Clear communication and setting expectations are crucial in achieving work-life balance in the sports industry.
Competition is a fundamental aspect of sports, and the emotional toll it can take on individuals should be acknowledged and managed.
Techniques such as accessing the heart's energetic center can help manage emotional situations and prevent emotional depletion.
Self-discovery and recognizing one's identity beyond their work in sports is essential for personal growth and fulfillment.
Success in the sports industry should be judged based on individual roles and responsibilities, with consideration for the work done outside of team results.
Foundational principles such as sleep, exercise, nutrition, hydration, and moments of stillness are key to improving health and performance.
Choosing moments of discomfort and embracing change can lead to personal growth and success.
Winning championships brings a sense of joy and accomplishment in the sports industry.
Favorite cities include Southern California, particularly Los Angeles, and favorite stadiums include Mercedes Benz Stadium in Atlanta and soccer-specific stadiums like Providence Park in Portland and Children's Mercy Park in Kansas City.
00:00 Chad's Journey into Professional Sports
09:59 Collaboration and Athlete-Led Care
16:26 Balancing Performance and Injury Recovery
31:06 The Joys and Challenges of Working in Sports
37:04 Achieving Work-Life Balance in the Sports Industry
43:18 Techniques for Managing Stress and Emotional Well-Being
50:49 Judging Success in the Sports Industry
56:07 Embracing Discomfort and Personal Growth
01:00:29 The Joy and Accomplishment of Winning Championships
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In this conversation, Jordan Webb, a sports scientist at U.S. Soccer, discusses the challenges of managing international soccer players and the integration of data in decision-making. He shares his experience in using GPS data to evaluate player performance and training load, as well as the importance of building relationships with clubs and players. Webb also emphasizes the limitations of injury prediction and the need to focus on making informed decisions rather than relying solely on data. He highlights the challenges of outcome bias and the pressure to prove the value of experience in a data-driven world.
In this conversation, Jordan Webb shares insights on decision-making in high-performance sports and the importance of building relationships and prioritizing wellness. He emphasizes the need for practitioners to understand power dynamics and influence tactics in order to navigate complex environments. Webb also discusses his pursuit of a PhD in decision-making and his research on improving decision-making processes in high-performance organizations. He highlights the value of being present and mindful in both personal and professional settings. Webb shares his favorite cities and stadiums he has traveled to and recounts memorable moments in the locker room.
KEY TAKEWAYS
Managing international soccer players requires building relationships with clubs and players and integrating data from various sources.
GPS data is used to evaluate player performance and training load, but injury prediction remains challenging.
The focus should be on making informed decisions based on the quality of judgment and process, rather than relying solely on data.
Outcome bias and the pressure to prove the value of experience can impact decision-making in sports.
Evaluating the quality of judgment and process requires aligning heuristics and experience with data and managing expectations. Build relationships and prioritize wellness to show up for the people you work with and care about
Understand power dynamics and influence tactics to navigate complex environments
Be present and mindful in both personal and professional settings
Improve decision-making processes in high-performance organizations
Enjoy the perks of traveling to different cities and experiencing different stadiums
Create memorable moments in the locker room that foster camaraderie and celebration
00:00 Introduction and Background
10:02 Integrating Data in Decision-Making
34:12 Making Informed Decisions Based on Judgment and Process
41:51 Building Relationships and Prioritizing Wellness
50:49 Preparing Athletes with Different Starting Points
01:00:46 Prioritizing Wellness for Personal and Professional Success
01:08:20 Experiencing the Perks of Traveling and Representing the US
01:19:04 Creating Memorable Moments in the Locker Room
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Mike Young shares his journey from opening Athletic Lab to working with the North Carolina Courage in the NWSL. He discusses his background in track and field and the success he had as a coach in that sport. Mike also talks about his transition to working in soccer and the growth of the NWSL. He shares memorable moments with the Courage and defines the culture of the team. Finally, he explains the philosophy and training standards that have earned the Courage a reputation for fitness and excellence.
In this conversation, Mike Young discusses the importance of training control and progression in team sports. He explains how he determines the bend point, or the point at which athletes are pushed to their limits without breaking. Mike also shares his experience in developing a load management system and bringing structure to team sports training. He emphasizes the need for individualization and the use of machine learning in monitoring and adjusting workload. Additionally, he addresses the challenges of ACL injuries in female athletes and the impact of tournaments and games on player health. The conversation concludes with a discussion on finding small wins for high performance.
00:00 Introduction and Background
02:16 Opening Athletic Lab and Working with Track and Field Athletes
03:14 Opportunity in Soccer and Joining a Pro Club
06:06 Transition to Vancouver Whitecaps and Return to Athletic Lab
08:29 Working with the North Carolina Courage
14:30 Memorable Moments with the Courage
26:23 Philosophy and Training Standards of the Courage
32:17 Training Control and Progression
33:12 Determining the Bend Point
34:18 Developing a Load Management System
35:42 Bringing Structure to Team Sports Training
36:37 Individualization and Machine Learning
38:05 Positional Demands and Fitness Levels
38:29 Monitoring and Adjusting Workload
41:32 Overlooking Training Intensity
41:57 Educating and Getting Buy-In
46:28 ACL Injuries in Female Athletes
47:30 The Impact of Tournaments and Games
54:11 Finding Small Wins for High Performance
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Chapters
00:00 Introduction and Origin Story
05:04 Joining the US Men's National Team
08:19 Experience at the World Cup in Qatar
23:16 Managing Health and Performance of Players
28:46 Role in Managing Day-to-Day Training and Therapy
31:42 Limitations and Small Wins
34:56 Transition to Running a Performance Practice
35:08 Redefining Commercial Healthcare
37:55 Consistency and Small Wins
43:20 Upgrading Health and Performance
45:43 Winning the Day
47:13 Reflecting on Small Wins
52:36 Favorite American City
53:40 Favorite International City
54:18 Most Memorable Locker Room Moment
55:22 Advice for Young Coaches and Therapists
57:51 Connecting with Professionals
58:05 Contact Information
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Chapters
00:00 Introduction and Background
10:42 The Evolution of Training over 30 Years
36:15 Posture, Movement, and Constraints
39:05 The Relationship Between Posture, Movement, and Injury
42:18 The Importance of Mechanical Precision in Sports
45:13 Generalization vs. Specialization in Youth Athletes
49:47 Applying the Framework to Generalization and Specialization
56:18 The Role of Ground in Training
59:35 Different Body Types in Different Sports
01:08:04 Transition from Strongman to Bodybuilding
01:17:41 Approaching Muscle Growth in Bodybuilding
01:18:48 The Specificity of Hypertrophy and Muscle Growth
01:31:28 The Importance of Mechanical Overload in Hypertrophy
01:32:37 Sensitivity to Training and Hypertrophy
01:35:05 Deloading and Sensitization
01:39:10 Frequency of Deloading
01:44:23 Patrick's Training Approach
01:46:38 The Simple Model of Bodybuilding
01:51:43 Timelines for Adaptations
01:53:43 Small Wins and Priorities
01:59:14 Making Small Changes
02:04:20 Teaching and Programming
02:10:57 Rethinking the Big Patterns
02:15:46 Writing Workshop for Professionals
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Chapters
00:00 Introduction and Background
03:00 The Importance of Manual Therapy Fellowship
06:00 Differences Between NBA and MLS/NWSL
10:00 The Influence of Collective Bargaining Agreements
15:00 Managing High Stakes Pressure and Emotional Toll
20:00 Finding Balance and Identity Outside of Sports
25:00 Defining Load Management and Stress
30:00 The Role of Technology in Load Management
38:00 PhD Work on Load Management in the NBA
45:09 Understanding and Applying Workload Data
47:04 What We've Gotten Right and Wrong About Load Management
50:25 Advancements in Technology and Accuracy of Measurement
53:47 The Future of Basketball Research and Data Analysis
57:24 The Importance of Communication and Organizational Structure
01:03:13 The Need for Actionable Data and Tangible Outcomes
01:06:57 Finding Small Wins and Being a Good Team Player
01:09:38 The Importance of Persistence and the Grind
01:11:16 Favorite Hotels and What Defines a Good Hotel
01:14:30 The Best Book Read in the Last Two Years
01:15:37 Eye-Opening Experiences in Sports
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KEY TAKEAWAYS:
Building trust and effective communication are crucial for successful collaboration between performance specialists and coaches.
Sports science and technology can provide valuable data, but it should be used in conjunction with other subjective and objective measures.
Early specialization and a sedentary lifestyle contribute to the rise in injuries among young athletes.
A diverse and holistic approach to long-term athletic development, including exposure to a variety of sports and activities, can help prevent injuries and promote overall development. Specialization may be beneficial for certain sports that require specific skills, but for long-term health and development, generalization is a better strategy.
Trust and communication are crucial in sports performance, and being a technical expert is not enough.
Finding small wins is important to maintain optimism and motivation in the face of emotional highs and lows in sports.
00:00 Introduction and Background
07:11 Responsibilities as a Performance Specialist
13:43 The Influence of Sports Science and Technology
19:26 Building Trust and Collaboration with Coaches
32:33 Long-Term Athletic Development and Specialization
43:36 Creating a Curriculum for Youth Activities and Sports
47:54 Specialization in Sports
50:01 Importance of Trust and Communication
50:46 Finding Small Wins
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