The Standard

Brandong Gallagher

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The Standard Podcast is built for coaches, trainers, and high performers who refuse to settle for average. Hosted by Elite S&C Coaches Brandon Gallagher and Coach Jerry Hayes, each episode dives into real conversations around coaching, fitness, mindset, and building a lasting career. Diving into practical strategies, and the standards it takes to become a stronger coach and leader.

2 days ago

The Standard

If you're interested in working with Coach Brandon or Coach Jerry, head over to www.bgperform.com/training to learn more If youre interested in joining The Coach Connect, a coaching community built to influence the highest standard of coaching, DM Me COACH on instagram to learn more The podcast introduces the new name 'The Standard' and discusses the reasons behind the change. It also delves into the importance of setting and upholding standards in coaching, training, and the fitness industry. The conversation delves into the importance of coaching as a career and the need for a commitment to this standard. It highlights the impact of short-term thinking and the lack of long-term commitment in coaching. The conversation also emphasizes the need for a universal standard in coaching and the distinction between career coaches and social media influencers. Takeaways Podcast name change to 'The Standard'Importance of setting and upholding standards in coaching and training Coaching should be approached as a long-term career commitment, not a short-term endeavor.The need for a universal standard in coaching to distinguish career coaches from social media influencers. Chapters 00:00 The Importance of Setting Standards in Coaching and Training22:10 The Career Commitment Standard33:48 Setting the Standard of Coaching as a Career43:30 Quality Over Quantity in Coaching

47 min
18 Jun

Would You Rather...

Thank you for tuning into the BGPerform Podcast, our podcast will be changing names to "The Standard" and will still be available on all links and platforms. If youre a coach looking to influence the highest standard of coaching, reach out today: www.bgperform.com/training Also, if youre a coach looking to join a community of like minded coaches DM Me "Coach Connect" To learn more about my coaching education group The podcast begins with an introduction and announcement of changes to the podcast format. This is followed by a 'Would You Rather' game segment, where the hosts discuss various scenarios. The conversation then shifts to a comparison between lifting weights and running, followed by a discussion on the choice between a thousand walking lunges and running a marathon. The hosts then debate the merits of participating in the High Rocks event versus sleeping with a homeless man. Finally, the conversation concludes with a comparison between achieving a five hundred pound deadlift and running a five minute mile. The conversation delves into a debate between achieving a 500-pound deadlift and running a five-minute mile, exploring the physical and mental challenges of each. It then transitions to a discussion about coaching beginners versus advanced athletes, highlighting the rewards and challenges of each coaching approach. Takeaways The hosts engage in a lighthearted 'Would You Rather' game, showcasing their humor and banter.The conversation explores the physical and mental challenges of different fitness activities, providing insight into the hosts' perspectives and preferences. The debate between a 500-pound deadlift and a five-minute mile highlights the physical and mental challenges of each achievement.Coaching beginners offers more frequent wins and a wider variety of client progress, while coaching advanced athletes presents unique challenges and rewards. Chapters 00:00 Podcast Introduction and Changes08:23 Lifting Weights vs. Running14:59 Thousand Walking Lunges vs. Marathon21:22 Five Hundred Pound Deadlift vs. Five Minute Mile35:03 Coaching Beginners vs. Advanced Athletes

46 min
11 Jun

Training For...

The conversation covers various training programs and considerations for lifestyle clients, marathon training, and running. It includes detailed discussions on program adjustments, exercise selection, and weekly training schedules for optimal performance and injury prevention. The conversation delves into the design of athletic training programs, specifically focusing on powerlifting and Jiu-Jitsu. It explores the structure, exercises, and considerations for each program, providing valuable insights into program design for athletic training. Takeaways Program adjustments for lifestyle clients include reducing volume and adding more accessory work.Considerations for marathon training include minimizing stress on the quads and knees and incorporating low-level plyometrics.A weekly training schedule for runners should include strategic rest days and upper body training after long runs. Athletic training program design requires careful consideration of exercise selection, volume, and rest periods.Powerlifting programs should prioritize main movements like bench press, back squat, and deadlift, with a focus on percentages and rest periods.Jiu-Jitsu training programs should address isometric strength, range of motion, and specific movements to support the demands of the sport. Chapters 00:00 Introduction and Catching Up08:06 Marathon Training Program17:02 Training Adjustments and Recommendations25:42 Weekly Training Schedule43:01 Jiu-Jitsu Training and Program Design

55 min
3 Jun

Fixing Your Training Program

Train with me!: https://linktr.ee/bgperform The conversation begins with an introduction and podcast setup, followed by a discussion on personal training programs and the use of AI. The comparison of program volume and progression is then explored, highlighting the importance of individualized program design, movement selection, tempo, structured rest days, and recovery. The conversation delves into the importance of program design, emphasizing the need to set up for progress in the following weeks. It also explores the transition to a four-day training schedule, highlighting the considerations and adjustments required for effective training. The discussion provides valuable insights into movement patterns, volume, and progression in training programs. Takeaways Individualized program designImportance of movement selection and tempoStructured rest days and recoveryComparison of program volume and progression Program design is not just about how hard the training is, but also about setting up for progress in the following weeks.A well-thought-out training program involves a deep understanding of movement patterns, volume, and progression. Chapters 00:00 Introduction and Podcast Setup30:54 Comparison of Program Volume and Progression52:47 Transitioning to a Four-Day Training Schedule

58 min
27 May

Personal Trainers vs. AI Part 2

The conversation covers the vacation experiences in Puerto Rico and San Diego, highlighting the activities and experiences during the trips. Additionally, there is a detailed discussion on warm-up exercises and the structure of a workout, focusing on the upper body and lower body movements. The conversation delves into the creation of a structured workout program, emphasizing the importance of movement variety and progression. It also highlights the significance of cardio and provides a comprehensive review of the program. Takeaways Vacation experiences in Puerto Rico and San DiegoDiscussion on warm-up exercises and workout structure Structured workout programProgression and adaptationImportance of movement variety Chapters 00:00 Vacation Experiences13:01 Warm-up Exercises and Workout Structure22:57 Workout Structure and Progression43:22 Cardio and Program Review

51 min
13 May

Personal Trainer vs. AI

The conversation begins with an introduction to fitness progress and the challenges of bulking and gaining weight. It then transitions into a discussion about Chat GPT and AI in the fitness industry, exploring the differences between real coaches and AI-generated workout programs. The conversation concludes with an in-depth analysis of a workout program generated by Chat GPT, highlighting the concerns of volume overload and the introduction of a movement library to beginners. The conversation methodically reviewed a fitness training program, highlighting the overwhelming programming overload and the importance of consistency in training. The discussion emphasized the need for a balanced and gradual approach to programming, ensuring that beginners are not overwhelmed and can build a consistent fitness routine. Takeaways Volume OverloadMovement Library Introduction Programming OverloadImportance of Consistency Chapters 00:00 Introduction and Fitness Progress25:59 Analyzing the Workout Program56:19 Importance of Consistency

59 min
29 Apr

Movement Tier List

The conversation covers a range of topics including gas station food adventures, fitness and exercise, and clothing trends and fashion. From discussing various gas station food options to ranking fitness movements and exploring clothing trends, the conversation is diverse and engaging. The conversation delves into the effectiveness and benefits of various strength training movements. From the power of pull-ups to the transferability of walking lunges, each movement is evaluated for its impact on strength, stability, and overall fitness. The discussion also highlights the differences between teaching tools and core strengthener movements, providing valuable insights into the world of strength training. The conversation covers a range of core movements, including the ab wheel and suitcase carries, highlighting their high-skill nature and benefits for sport. It also explores the versatility and rewards of the three-point row, the benefits of the hanging knee raise with elbow support as a core movement, the challenges and limitations of the front rack carry with kettlebell, and the role of the leg press as a complement to the back squat. Takeaways Gas station foodFitness movementsClothing trends Pull-ups are an alpha movementBulgarian split squat is an advanced and beneficial movementSingle leg RDL is crucial for long-term health and performancePlanks are more of a teaching tool than a core strengthenerFarmer's carry is an S-tier movement for its simplicity and effectivenessFront squat is considered overrated and less beneficial than a back squatRomanian deadlift is an S-tier movement due to its transferability and flexibility benefitsDumbbell overhead press is considered good but not great, while the barbell row is beneficial but more advanced than people thinkWalking lunges are an S-tier movement due to their transferability and effectivenessSingle leg glute bridge is not highly regarded for strength gainsAb wheel rollout is a challenging movement with potential benefits Core movements are high-skill and beneficial for sportThree-point row is a versatile and rewarding movementHanging knee raise with elbow support is a beneficial core movementFront rack carry with kettlebell is challenging and less beneficialLeg press is a good complement to the back squat Chapters 00:00 Clothing Trends and Fashion22:25 The Crucial Single Leg RDL27:55 Front Squat: Overrated or Beneficial?36:02 Walking Lunges: Transferability and Effectiveness41:07 Core Movements: Ab Wheel and Suitcase Carries53:12 Front Rack Carry with Kettlebell: Challenging and Less Beneficial

1hr 3min
23 Apr

Conditioning, Coaching Principles and Emphasizing the Importance of Simplicity

Click the link below to check out all options to train/work with me: https://linktr.ee/bgperform The conversation covers various topics related to fitness, strength conditioning, personal training, and health and wellness. It delves into the training philosophy of Georges St. Pierre, the importance of conditioning in MMA, the role of bench press in speed improvement, squat and deadlift accessories, warm-up and training structure, training session design and rest, adaptation and training focus, and the role of coaches in personal development. Key takeaways include the importance of efficiency in training, the crucial role of conditioning in MMA, and the essential need for rest in effective training. Takeaways Efficiency in training is crucialConditioning is a key factor in MMARest is essential for effective training Chapters 00:00 The Role of Coaches in Personal Development

21 min

The Standard Podcast is built for coaches, trainers, and high performers who refuse to settle for average. Hosted by Elite S&C Coaches Brandon Gallagher and Coach Jerry Hayes, each episode dives into real conversations around coaching, fitness, mindset, and building a lasting career. Diving into practical strategies, and the standards it takes to become a stronger coach and leader.

Creator

Brandong Gallagher
Years Active

2025 - 2026
Episodes

147
Rating

Explicit
Copyright

© 2026 Brandong Gallagher