FIT | STRENGTH Performance Podcast

Mark Bruce
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FIT | STRENGTH Performance Podcast

Welcome to the FIT | STRENGTH Performance Podcast. This show is hosted by Mark Bruce, owner and head performance coach of Fit Strength Performance located in Fairport, New York. This podcast aims to deliver information geared to helping athletes better understand how they can become higher performers. Each episode will dive into specific topics and help educate athletes, parents, and sports coaches on how they can better understand the human body, enhance performance and can walk away with tangible strategies to apply to their training regimen. Enjoy the show!

  1. 5 JUL

    Ep. 107: Prioritizing Personal Commitment in Training

    I wanted to share our latest podcast episode. The episode focused on athletes and the importance of personal commitment to their training routines. One key takeaway was the idea that athletes should prioritize their own training schedules and not skip sessions just because their friends are working out or not going. The discussion highlighted the significance of staying true to one's goals and maintaining discipline, regardless of external influences. It emphasized that each athlete's journey is unique, and their success hinges on their dedication to their own path, rather than being swayed by the actions of others. By focusing on our individual commitments and not allowing ourselves to be distracted by others' schedules, we can better achieve our personal and team goals. Enjoy the episode!  Train Hard. Train Smart.

    12 min

  2. 28 JUN

    Ep. 106: Move Better With These Plyometric Variations

    Today, I am going to dive into specific plyometric drills. We prescribe these for our athletes to help them move quicker and be more athletic. Plyometrics are great for improving athletic performance and jump height. They also help with pushing off in unpredictable sports.  Jumping on boxes can be good. But, few sports involve jumping up and landing on an object.  Sports like basketball and volleyball involve a lot of stopping and going. They also need moving left to right and reacting to your surroundings.  Your training should mimic that.  In this episode, I dive into specific plyometrics I like. Athletes do them to work on stopping and going, go one way and then change, and have strong tendons to stay healthy.  Tune in!  Train Hard, Train Smart.  Mark P.S.  Are you an athlete that needs to get stronger, faster, and more explosive? Reply to this email and we'll schedule a strategy call to get you one step closer to reaching your goals.  P.P.S  Mini Ball with Coach Jack Leasure is 2 weeks away! July 8th to the 11th for hoopers 4 to 9 years old… Register HERE https://jackleasurebasketball.leagueapps.com/camps/4165175-2024-mini-ball-camp-ages-4-9-july-8-11

    13 min

  3. 14 JUN

    Ep. 105: Train This Way For Better Results (Upper/Lower vs. Total Body)

    In this week's episode, I discussed the difference. It's between training full body workouts and upper/lower splits. Tune in!  Here’s a breakdown of the two approaches: Total Body Workouts Structure:  - Involves working out all major muscle groups in each session. - Typically performed 2-3 times per week to allow for adequate recovery. Advantages: 1. Efficiency: Ideal for those with limited time, as it hits all muscle groups in one session. 2. Frequency: Muscles are worked multiple times per week, which can be beneficial for muscle growth and strength. 3. Caloric Burn: Can lead to higher caloric expenditure due to the involvement of multiple muscle groups. Disadvantages: 1. Recovery: Can be demanding on the body, requiring more attention to recovery and rest. 2. Fatigue: By the end of the workout, fatigue might set in, potentially reducing the effectiveness of exercises targeting smaller muscle groups. Upper/Lower Splits Structure: - Divides workouts into upper body and lower body sessions. - Typically performed 4 times per week, with two upper body sessions and two lower body sessions. Advantages: 1. Focus: Allows for more focused and intense training of each muscle group. 2. Recovery: Muscles have more time to recover between sessions, as each group is worked twice a week. 3. Variety: Offers more exercise variety and volume for each muscle group within a single workout. Disadvantages: 1. Time Commitment: Requires more days in the gym each week, which might not be feasible for everyone. 2. Complexity: More planning and organization are needed to balance the workload and ensure all muscle groups are adequately targeted. 3. Imbalance Risk: If not properly balanced, there can be a risk of developing muscle imbalances. Choosing Between Total Body and Upper/Lower Splits - Beginner Athletes: Total body workouts are often recommended for beginners due to their simplicity and comprehensive nature. This style is ideal for busy middle school and high school athletes that can only get 1-2 workouts per week.  - Intermediate to Advanced Athletes: Upper/lower splits can be more effective for those with specific strength and hypertrophy goals, allowing for more focused and intense sessions. These training sessions are more ideal for college and professional athletes.  - Schedule Considerations: Those with limited time might prefer total body workouts, while those who can commit to more frequent gym visits might benefit from upper/lower splits. The best approach depends on individual goals, experience level, and schedule. Both training methods can be effective when executed. Listen now!  Mark P.S.  Are you an adult 35-50 years old? You're tired of feeling weak and annoyed with gaining weight. Do you want to get rid of body fat?  If so, book a call now to join our Adult Functional Strength Class.  We are offering $49 for unlimited training for 21 days for June.  Schedule your call now!

    13 min

  4. 5 JUN

    |Ep. 104| How to Gain Weight

    Tune in to this week's podcast episode. It's focused on strategies for athletes who are looking to gain weight in a healthy and effective way. Here are some of the key points discussed: 1. Why being consistent matters. 2. Why are carbs good? 3. You need to lift to see good weight gain. . 4. Do not sleep in on the weekends.  You can find the episode [here/link to the podcast episode]. Enjoy this week's episode!  Mark P.S.  Attention adults or parents who are 35-50 years old!  Join our Adult Functional Strength Class. It will help you gain strength, lose unwanted weight, burn fat, and feel great.  For June we are offering our 21 Day Results in Advanced Program for $49! That is 6 classes for only $49!  If this interests you, text 585-678-5232 to schedule a Strategy Call!

    13 min

  5. 31 MAY

    |Ep. 103| Breaking Down an Athletes Training Plan

    In this week's podcast episode, I break down an athlete's self-made training program. The best program is one that an athlete can be consistent with. The best plan is one that an athlete follows. Whether the plan is twice per week or 7 days a week, compliance is key! There are some big rock considerations with programming for athletic results. Tune in to this week's episode to learn more the "do's" and "don't" for workouts to get the best results. Listen Here! Mark p.s. Are you a senior in high school or college athlete? Our College Sports Performance starts this week. Package options are either 24 sessions or 36 sessions for the summer. This program will help make you athletic and strong. It will also prepare you for next season. Text 585-678-5232. Include your first name, sport, and a time when you can talk for 15 minutes. Follow Us Instagram HERE: https://www.instagram.com/fitstrength_performance?igsh=cnNweXVoeGttOHhs&utm_source=qr

    24 min

  6. 28 MAY

    |Ep. 102| The Stage of Athletic Development

    The best athletic program is one that you can stay committed to. Part of that commitment is buying into the process. Sometimes that process involves achieving the results that are not the main results. For example: Basketball players want to jump higher or have a quicker first step. That is the ultimate goal. Yet, doing the exercises that are "sexy" things now may make your results worse. It's important that you build the engine or, in some cases, rebuild the engine. There should always be a plan to get to the end results. As an athlete and a parent, it's important to understand the process. Sometimes, it isn't always straightforward. In this week's episode, I dive into "The Purpose of the Plan" and how it differs from athlete to athlete. Tune in here! Mark P.S. It's attention college athletes! June 3rd begins our College Performance Program. This is a 12-week program, offered 2 or 3 times a week. If you're a senior in high school or college athlete, this program is for you! Speed, Power, Explosiveness, Strength! Email info@fit-strength.com for more information! Follow us on Instagram and check out our YouTube Channel!

    14 min

  7. 18 MAY

    |Ep. 101| The Importance of Working Out Smart

    Get It Right: The Importance of Working Out Smart Quick question: ever feel like you're spinning your wheels at the gym, but not getting anywhere? It might be time to rethink your approach to working out. Here's the scoop: Lifting heavy is not always the answer!  Training movements, not muscles!  Train like an athlete not a bodybuilder! The other 165 hours are important too! Bottom line: working out the right way isn't just about sweating buckets and counting reps. It's about training smart, listening to your body, and making every minute count. If you want to learn more tune into this week's episode HERE! Ready to level up your workout game?  Let's do this! Mark P.S.  ATTENTION COLLEGE ATHLETES! If you are looking for a summer training program to help you jump higher, move quicker, play stronger, and stay healthy join our College Summer Performance Program.  This is a 12 week off-season program designed to help you get ready for next season and perform at a higher level.  If you are interested in email mark@fit-strength.com or sign up HERE! https://fit-strength.sites.zenplanner.com/sign-up-now.cfm

    12 min

  8. 11 MAY

    |Ep. 100| Back Pain, Why and How...

    Are you and your back not on speaking terms lately? Been feeling more like the Hunchback of Notre Dame than a human being? Fear not, relief is on the way! The two most common issues adults and athletes have back pain are:  Anterior Pelvic Tilt Difficulties Rotating In today’s episode I am going to discuss the most common reasons people are dealing with back discomfort, but also what can be done to relieve discomfort.  Listen Here Happy Training!  Mark P.S.  Attention College Athletes and Seniors in High School!  College Performance Summer Program begins June 3rd.  In order to really get exceptional results is to be in a setting that allows coaches to pay attention to you.  Each class consists of no more than 6 athletes so we can give you the program and attention that you need to get the results you want!  Sign up HERE!  https://fit-strength.sites.zenplanner.com/sign-up-now.cfm

    14 min
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About

Welcome to the FIT | STRENGTH Performance Podcast. This show is hosted by Mark Bruce, owner and head performance coach of Fit Strength Performance located in Fairport, New York. This podcast aims to deliver information geared to helping athletes better understand how they can become higher performers. Each episode will dive into specific topics and help educate athletes, parents, and sports coaches on how they can better understand the human body, enhance performance and can walk away with tangible strategies to apply to their training regimen. Enjoy the show!

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