Performance Plus Podcast

Performance Plus Programming
  • 5.0 (1)
  • FITNESS
  • UPDATED WEEKLY

The Performance Plus Podcast is a short, actionable podcast that answers common questions from CrossFitters 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 take care of your body.

  1. JUN 14

    Accessory Work for Fitness Athletes

    In this episode of the Performance Plus Podcast, Zach discusses the importance of accessory work for fitness athletes, especially those involved in CrossFit. He highlights that while well-programmed CrossFit classes are beneficial for general fitness, they often don't address individual weaknesses. To truly excel, athletes need targeted accessory programming that focuses on specific areas such as gymnastics skills, mobility, strength, and conditioning. Zach delves into how to break down complex gymnastic movements, perform targeted mobility tests, improve conditioning through varied workouts, and effectively use strength and prehab programs to enhance performance and prevent injuries. The episode also references several additional resources, including an 'Ultimate Mobility Checklist' and a 'Build Your Engine' ebook, for further guidance. 00:00 Introduction to Accessory Work for Fitness Athletes 00:10 The Importance of Personalized Programming 01:59 Gymnastics Skills: Breaking Down Complex Movements 03:50 Effective Mobility Work for Athletes 06:24 Optimizing Conditioning for CrossFit Athletes 09:00 Strength Programs: Key Components 10:41 Prehab Programs: Preventing Common Injuries 11:55 Conclusion and Resources Learning Gymnastics Skills PodcastUltimate Mobility ChecklistBuild Your Engine eBookProven Accessory Programs

    12 min

  2. JUN 14

    Learning Gymnastics Skills

    In this episode of the Performance Plus Podcast, Zach discusses essential strategies for functional fitness athletes to overcome gymnastic skill hurdles, crucial for excelling in CrossFit. He emphasizes three critical areas: mobility, strength foundation, and movement-specific skills. Zach explains how lacking mobility can hinder proper form and efficiency in skills like handstand walks and ring muscle-ups. He also underlines the importance of building strict strength to prevent injuries and improve performance. Lastly, he offers insights on practicing gymnastics movements effectively by breaking them down into components. Resources like the ultimate mobility checklist and skill progression charts are provided to aid athletes in their journey. 00:00 Introduction to Gymnastics Skills for Functional Fitness01:36 The Importance of Mobility04:14 Building a Strong Foundation06:00 Mastering Movement-Specific Skills07:53 Conclusion and Resources Resources Ultimate Mobility Checklist https://performanceplusprogramming.com/movements/Skills Progression Chart https://performanceplusprogramming.com/skills-chart-download/Proven Gymnastics Programming https://performanceplusprogramming.com/shop/program-category/gymnastics/

    8 min

  3. MAY 2

    Lift Lighter for Better Olympic Lifts?

    In this episode of the Performance Plus Podcast, Zach discusses why CrossFit athletes might benefit from lifting lighter weights to improve their Olympic lifts. Zach presents two studies supporting this argument, highlighting the importance of technique over maximal strength. The episode delves into the technical nature of Olympic lifts, emphasizing the need for practicing with lower fatigue to enhance motor learning. Zach also introduces resources such as a free weightlifting ratios calculator and various training programs available at Performance Plus to help athletes target specific weaknesses and improve their overall performance. 00:00 Introduction to the Episode00:17 The Importance of Technique in Olympic Lifts01:44 Analyzing Weightlifting Ratios02:36 Study 1: Low Load High Repetition Training05:02 Study 2: Insights from the USSR Olympic Team06:23 Practical Applications for CrossFit Athletes07:45 Performance Plus Resourceshttps://performanceplusprogramming.com/weightlifting-ratios-page/https://performanceplusprogramming.com/shop/

    9 min

  4. APR 30

    From CrossFit to Hyrox: 5 Lessons for Race Day Success

    Maximizing Performance for Hyrox: A CrossFit Athlete's Guide In this episode of the Performance Plus Podcast, Zach hands over the reins to Coach Johnny B, a CrossFit Level 3 trainer with extensive endurance event experience. Johnny shares his insights from recently competing in the Hyrox event in Atlanta, offering valuable advice for CrossFit athletes who are interested in participating in Hyrox. He discusses his training regimen, which includes a mix of CrossFit-style workouts and endurance training, and provides observations on how different types of athletes performed. Johnny also emphasizes the importance of building a strong aerobic base and offers tips for maximizing performance in future Hyrox events. 00:00 Introduction and Episode Overview 01:15 Johnny B's Hyrox Experience 03:11 Training Insights and Observations 04:59 Performance Analysis and Recommendations 11:07 Final Thoughts and Future Plans

    11 min

  5. JAN 31

    Ski Erg Technique for the Fitness Athlete

    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

    11 min

  6. JAN 24

    Programming Mobility for Fitness Athletes

    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. Takeaways 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.Chapters 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

    16 min

  7. JAN 7

    Rowing Form 101

    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

    11 min

  8. 12/23/2024

    Preparing for the Open

    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

    11 min
See All (56)

About

The Performance Plus Podcast is a short, actionable podcast that answers common questions from CrossFitters 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 take care of your body.

Information

  • Creator
    Performance Plus Programming
  • Years Active
    2021 - 2025
  • Episodes
    56
  • Rating
    Clean
  • Copyright
    © 2025 Performance Plus Podcast
  • Show Website
    Performance Plus Podcast