OAK PERFORMANCE RADIO

Adam Lane
  • 5.0 (17)
  • FITNESS
  • UPDATED SEMIMONTHLY

We have a passion for optimizing performance and minimizing injury.

  1. 4D AGO

    Episode 176: How Work Ethic and Training Changed Ava Ketelsen’s Volleyball Career.

    From “third outside” to college commit, Ava Ketelsen shows what happens when you refuse to coast, outwork everyone in the weight room, and turn setbacks into fuel.  Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field. Episode Highlights  In today’s episode, Adam Lane sits down with VC United outside hitter and Upper Iowa commit Ava Ketelsen to walk through how she went from a late-arriving small-club athlete to one of the hardest-working players in the gym. They talk about her rough start at a bigger club, the mindset that kept her from quitting, and why serious volleyball players can’t afford to treat the weight room like an option. Episode Outline  Ava’s move from a small hometown club to VC United and Oak Performance Early struggles with playing time and position change to outside hitter How she used the weight room and training to change her role on the court Mindset: not quitting, using setbacks as fuel, and leading by example The impact of facilities, coaching, and culture on her growth Preparing for college volleyball at Upper Iowa, and what she wants to be known for. Episode Chapters 00:00 Intro & who is Ava Ketelsen 01:04 From small club to VC United 02:30 First impressions of Oak & feeling intimidated 03:26 Early setbacks and limited playing time 04:48 Mindset after a disappointing first tournament 06:32 Discovering the weight room and real training 08:00 Position change to outside hitter 10:42 Breakthrough tournament in Kentucky 12:29 Connecting hard lifting to on-court performance 14:07 Coming from a bare-bones club to top facilities 18:09 Year two at VC: team culture and coaching 19:53 Leading by example for younger athletes 21:01 Goals for college and what she wants to be known for 22:14 Regrets and wishing she started sooner 25:23 Confidence, body image, and loving the work 27:19 Not quitting when it would’ve been easy 28:16 Outro & where to follow Ava Action Taken  Adam commits to helping Ava prepare for Upper Iowa so she arrives ready to compete.   Conclusion  Ava’s story is not about being the most naturally gifted athlete in the gym. It is about showing up late to the party, getting punched in the mouth early with limited playing time, and choosing to double down instead of checking out. From driving 80 minutes each way to embracing heavy training, to chasing a bigger role on the court, her journey shows what it looks like when work ethic and opportunity meet.  CTA  Subscribe to Oak Performance Radio and share this episode with an athlete or parent who needs a real-world example of how training and mindset can change a career.   Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Ava: @avaketelsen Thank you for listening and investing in what true performance demands. Keep training with intent, look for the hard path, and let your effort be the thing people remember most.  SEO Keywords   volleyball training, club volleyball, VC United, Oak Performance, weight room for volleyball, Upper Iowa volleyball, athlete mindset, female athlete strength training, vertical jump training, volleyball recruiting, overcoming setbacks in sports, high school volleyball, college volleyball commit, strength and conditioning, youth sports performance, Adam Lane, Ava Ketelsen, working hard in the gym, athletic development, mental toughness

    29 min

  2. APR 27

    Episode 175: Peptides, Sleep, and the Real Fundamentals of High-Level Performance.

    Chasing peak performance with shortcuts is easy. Building it on sleep, nutrition, and smart decisions, while everyone else is living on energy drinks, screens, and quick fixes, is where the real edge lives. Welcome to Oak Performance Radio, where we dig into what high-level performance really takes. We break down training, preparation, and decision-making with real athletes, real coaches, and real environments—on the field and beyond it. Episode Highlights In today’s episode, host Adam Lane sits down with sports medicine orthopedic surgeon Dr. Geoff Van Thiel to cut through the noise on performance. They break down what actually works: sleep, nutrition, training, and recovery, and where tools like fasting, peptides, GLP‑1 drugs, cold plunges, and sauna truly fit. The focus stays on building solid fundamentals first and then carefully layering in advanced methods, instead of chasing quick fixes Episode Outline Why fundamentals still beat “biohacks.” Fasting done wrong vs fasting done right Peptides 101: what they are and why they’re not harmless BPC‑157 and “Wolverine peptide” style recovery claims GLP‑1 weight loss drugs: band-aid or game changer? Finding your “first domino.” Youth athletes, shoulder pain, and the illusion of quick fixes Sleep as a performance enhancer Screens, social media, and honest self-audits Shock the system: why dramatic changes sometimes work Training variety and the strength example Recovery tools: cold plunges, ice baths, and sauna The real order of priorities Dr. Van Thiel’s platforms and future content Episode Chapters 00:00 Intro & who is Dr. Geoff Van Thiel 02:00 Info overload: fasting, peptides, “biohacks” 04:38 Fasting fails vs sustainable intermittent fasting 07:30 Luka Dončić, LeBron & performance fundamentals 09:32 Real food, protein, and dirty supplements 10:48 What are peptides? Simple explanation 13:14 BPC‑157 “Wolverine peptide” and recovery 17:22 How GLP‑1 drugs work and real patient results 23:47 Obesity, mood, hormones & the first domino 26:12 Youth athletes, shoulder pain & quick fixes 28:13 Sleep, injury risk, and performance 33:39 Ice baths, muscle growth & sauna benefits 38:39 Screen time, blue light & honest tradeoffs 39:48 Shock changes: resets, diets, and cold exposure 42:18 Runners, strength training & changing stimulus 43:45 Big rocks vs fringe biohacks Action Taken Dr. Geoff Van Thiel commits to sharing more detailed content on: Peptides Sleep and recovery Performance fundamentals Provide deeper resources on performance and health Conclusion High performance doesn’t start with injections, cold tubs, or expensive supplements. It starts with boring, proven basics: sleep, nutrition, smart training, and honest habits around screens and stress. Peptides, GLP‑1 drugs, fasting, sauna, and cold exposure can all have a place, but only once the “big rocks” are solid.  CTA For more conversations on real-world performance, follow Oak Performance Radio and subscribe so you don’t miss the next episode. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Learn more about Dr. Geoffrey Van Thiel’s work and resources on orthopedics and sports medicine: www.vanthielmd.com Facebook: Dr. Geoffrey Van Thiel Instagram: @vanthielmd Thank you for listening and for caring about what truly drives performance. Keep showing up, tightening the basics, and making the kind of choices your future self and the people who count on you will be proud of.

    46 min

  3. APR 12

    Episode 174: Clemson Women's Volleyball Strength Training, Leadership, and Faith with Maddie Anspaugh.

    When volleyball is your dream, your outlet, and almost your entire world, how do you keep your identity and faith bigger than the game? Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it. Episode Highlights In today’s episode, host Adam Lane sits down with Clemson volleyball outside hitter Maddie Anspaugh to talk about what it really takes to jump from a small high school program into ACC volleyball. Maddie shares how she graduated early, moved to Clemson, and now manages a demanding schedule filled with lifting, practice, class, and study hall. She also talks about leadership and followership on a Power 5 team, working through perfectionism and pressure, and keeping her faith and identity bigger than volleyball. Episode Outline From Rockford Christian to Clemson. Spring Volleyball in the ACC. Inside the Weight Room Daily Life of a Clemson Volleyball Player. Leadership, Followership, and Team Culture. Mindset, Perfectionism, and Mental Performance. Finding Joy and Identity Beyond Volleyball. Character, Conflict, and Owning Your Mistakes. Goals, Future, and What’s Next. Role Models and Giving Back. Episode Chapters 00:00 Intro & Maddie’s Clemson move 01:43 Spring volleyball & ACC pace 03:59 Serving, passing & speed of the game 05:42 Weight room training & conditioning tools 07:40 Daily schedule & academic demands 10:42 Sleep, habits & sports psychology 12:47 Leadership, followership & team culture 16:16 Mindset, perfectionism & faith 19:59 Identity beyond volleyball & Tim Tebow lesson 33:09 Character, conflict & apologizing to teammates 40:14 Physical toll of volleyball & future goals 43:21 Spring matches, pro dreams & closing Action Taken Maddie has joined Clemson early and is: Lifting four days a week and training in volleyball 2–3 hours daily. Attending leadership and followership sessions with Iron Leaders. Working regularly with a mental performance coach. Using Clemson’s ARC recovery center and support resources.   Preparing for:  First spring match vs. Furman Spring tournament vs. Georgia and UNC Asheville. Longer-term commitments Targeting graduation around May 2029 Exploring an MBA while still competing Keeping the door open for pro indoor or beach volleyball. Conclusion Maddie’s story shows what Division I volleyball actually looks like day to day early mornings, heavy training, and high expectations in the gym and in the classroom. It also shows how much the right mindset, teammates, coaches, and faith can shape that experience. For anyone wondering what it really takes to compete at a high level and still enjoy the game, Maddie gives a clear, honest look at the trade-offs, the rewards, and the kind of person you have to become along the way. Call To Action Follow Oak Performance Radio to keep up with more real conversations about what high performance truly demands. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Maddie; @manspaugh7 Thank you for listening and for caring about what it really takes behind the scenes—not just the highlights on game day. Keep chasing big goals with the same honesty, work ethic, and perspective Maddie shared in this conversation.

    46 min

  4. MAR 29

    Episode 173: Why Year-Round Training Balance Matters for Volleyball Athletes.

    More work does not always mean better performance. Sometimes it is the reason progress stalls. Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it. Episode Highlights In today’s episode, Tommy Hansen of Perform 4 Life breaks down what balanced athletic development actually looks like in real training environments. He explains why year-round consistency matters more than short bursts of effort, how overloading one area can limit progress, and why many athletes plateau despite doing more work. We also addresses the confusion created by conflicting advice across coaches, therapists, and medical professionals, and why alignment across a support team is critical for long-term performance and health. Episode Outline Tommy Hansen’s background and work with volleyball athletes Changes in high school athletics and rising injury rates The impact of social media and early specialization Gaps in athletic development and the need for balance The 33/33/33 approach: skill, training, recovery Managing workload across seasons and schedules The role of consistent training during in-season periods Importance of rest, sleep, and nutrition Challenges with doctor’s notes and restricted training Strength and conditioning misconceptions in volleyball The downside of excessive private hitting lessons Structuring efficient and purposeful practice sessions Controlled vs. non-controlled training environments Conflicting advice across coaches, PTs, and doctors The need for better communication with parents Coaches stepping outside their specialization Blending disciplines for better athlete outcomes Episode Chapters 00:00 Show intro & guest re-introduction 01:52 How youth sports & athletes have changed 04:35 Genetic freaks vs average athletes & showcase culture 08:25 Skill vs athleticism and misused camp money 11:44 Workload management & balancing court and training 16:20 College vs club: why athletes often jump higher in college 21:19 Annual planning: off-season, club, school-season training 29:31 Consistency, novelty stimulus & avoiding burnout 40:41 Time-wasting drills, private lessons & “more is better” myth 53:41 Injuries, bad doctor notes & why immobilizing backfires 1:05:00 Bridging coaching, PT, volleyball & serving the athlete’s career 1:14:00 Wrap-up, coaching responsibility & future conversations Action Taken Begin planning a personal podcast concept and next steps Schedule a follow-up conversation for a part three episode Conclusion Progress is not built by stacking more sessions or chasing every opportunity. It comes from understanding how each piece of training fits together. When skill work, strength training, and recovery are aligned, athletes move forward with less friction. Without that structure, even the hardest work can lead to stalled results or setbacks. CTA Follow the show and stay connected for more conversations on performance, training, and decision-making. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Tommy Hansen @freestyle_jump_guy Thank you for listening. Real progress comes from clear decisions and the discipline to stay consistent with them.

    1h 16m

  5. MAR 15

    Episode 172: What It Takes to Commit to West Point as a Student Athlete.

    Only a small number of student-athletes ever step onto the path that leads to West Point. The standards are higher, the process is longer, and the commitment extends far beyond a college career. Episode Highlights In today’s episode, Lilly Dempkey and Lili Fox share their experiences committing to West Point and the unique challenges of joining the military academy. They explain the recruiting process, including physical testing, academic requirements, and the need for a nomination from a senator or national representative. They also talk about the structured environment, the balance of academics and athletics, team support, and the excitement of beginning their next chapter at the academy. Episode Outline Lilly Dempkey and Lili Fox introduce themselves Recruiting process for West Point compared to traditional college recruiting Timeline of commitments during junior year West Point admission requirements and application checklist Cadet Fitness Assessment and physical testing requirements Medical evaluations and documentation for acceptance Congressional nomination process and interviews Academic expectations and maintaining strong grades Reasons for choosing West Point over other schools Influence of coaches and team culture on the decision Stability of the coaching staff and program environment Academic structure and available majors at West Point Military service commitment after graduation Balancing athletics, academics, and military responsibilities Team dynamics and culture within West Point volleyball Looking ahead to reception day and starting academy life Episode Chapters 00:00 Intro 00:50 Lilly & Lili, volleyball & West Point commits 02:11 West Point recruiting vs normal college recruiting 03:12 Admissions checklist, CFA fitness test & medical exams 07:15 Nominations, congressional interviews & essays 09:58 Why choose Army/West Point over a traditional college 13:42 Discovering academies, coaches, and campus visits 21:07 Daily life at West Point, mandatory sports & “beast.” 30:24 Fears, academics, majors & five‑year service commitment 37:39 Volleyball culture, transfer portal, and why Army fits Action Taken Submit West Point acceptance documents, including birth certificate, fingerprints, and medical forms Order required footwear before reception day (June 29) Conclusion Committing to West Point requires more than athletic ability. The process demands academic focus, physical preparation, and a clear understanding of the responsibilities that follow graduation. For Lilly Dempkey and Lili Fox, the decision reflects a willingness to pursue a demanding path that blends athletics, leadership, and service. CTA Subscribe to Oak Performance Radio and share the episode with athletes, coaches, and parents interested in understanding the path to competing and studying at a military academy. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with our guests; @lilianafox9 @lillian_dempkey Thank you for listening. The path to high performance is built on discipline, preparation, and the willingness to pursue a purpose bigger than the moment.

    46 min

  6. MAR 1

    Episode 171: How to Build Explosive Athletes with Isometrics, Plyometrics & “No Offseason” Training.

    Most athletes are not undertrained — they are overworked in the wrong ways. Performance does not come from doing more. It comes from doing the right work with precision and intent. Episode Highlights In this episode, Adam Lane sits down with Coach Ryan Paul, founder of New Athlete Incorporated, to break down what it really takes to develop athletes who can perform at a high level without being run into the ground. Ryan explains his approach to intensity and specificity, why many athletes are competing year-round without true recovery, and how tools like isometrics, grip strength work, and performance data can build stronger, more resilient athletes without adding unnecessary volume. Episode Outline The problem with year-round competition and limited off-seasons Why many athletes are overworked but under-stimulated in the right areas The role of intensity and specificity in athletic development Micro-dosing training to maintain performance during heavy competition schedules Using heavy, aggressive stimuli in short sets to drive adaptation Isometrics as a tool for strength, resilience, and neurological efficiency Managing readiness and avoiding overtraining The importance of grip strength in overall athletic performance Applying data and tracking tools to guide programming decisions Building well-rounded, durable athletes without unnecessary volume Episode Chapters 00:00 Intro 01:23 Ryan’s background & origins of New Athlete 02:16 From truck bed Vertimax to multi-site facility 02:51 Who New Athlete trains: middle school to NFL draft 04:33 Year-round volleyball & “no off-season” reality 07:19 Parents, clubs & the performance gap 10:33 Microdosing training vs constant games 17:02 Intensity over volume: real in-season gains 21:38 Off-season training: speed, data & bar speed 28:41 Isometrics for youth & overcoming ISOs 35:50 Long ISOs, conditioning without gassers 43:54 Eccentric braking, force, and injury risk 56:28 Where to find Coach Ryan & closing remarks Action Taken Schedule and confirm part two podcast episode with the guest Run a pilot ISO-focused training program with a small athlete group Track performance metrics and adjust programming based on data Conclusion High-level performance is not built on volume alone. It comes from precise, intentional training that matches the real demands athletes face throughout the year. By focusing on intensity, smart dosing, and clear performance data, coaches can support athletes who stay powerful, prepared, and durable even in the middle of heavy competition schedules. CTA Listen to the episode and follow Oak Performance Radio for more conversations on athlete development and performance. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Thank you for listening and being part of Oak Performance Radio. Keep showing up with purpose and holding the standard for smarter, more intentional training.

    57 min

  7. FEB 15

    Episode 170: Building a Strong Physical Base for Long-Term Athlete Development.

    Extreme weather can shut down a town overnight, but it can also expose what athletes are truly built on. From Idaho’s unpredictable winter to the long game of athlete development, the real work happens beneath the surface. Welcome to Oak Performance Radio, where the realities of high-level performance are put under the microscope. The show examines training, preparation, and decision-making through the perspective of real athletes, real coaches, and real environments, both on the field and beyond. Episode Highlights In this episode, Coach Darren Hansen shares how unusual Idaho weather connects to a larger conversation about athlete preparation and long-term development. The discussion covers his 14 years of coaching experience, the importance of building a strong physical base, and why youth athletes need balance, unstructured play, and strategic breaks to avoid burnout. The conversation also examines the pressures of today’s competitive environment, the influence of social media, and the long-term value of developing the whole athlete. Episode Outline Unusual winter weather in Idaho and its impact on sports and local economies. Coaching background and philosophy of Coach Darren Hansen. Why foundational movement still matters in modern training. Effects of early sports specialization on youth athletes. Recommended progression for youth physical development. Managing multi-sport schedules and preventing burnout. Physical readiness and its role in college recruitment. Building confidence and tracking athlete progress. Long-term outcomes of a holistic development model. Using social media to educate rather than just entertain. Importance of rest and balance for athletes and coaches. Future trends in athlete development Episode Chapters 00:00 Intro 02:38 Who Is Coach Darren Hansen? Background & Hans Athletics 04:02 Coaching Evolution & Changing Landscape of Youth Sports 06:13 Today’s Youth Athletes: Skilled but Underdeveloped Movers 09:01 Ideal Path: Birth‑to‑College Athlete Development Plan 14:31 Message to Parents: Pressure, Coaches & Athlete Experience 17:25 Why Strength & Speed Development Must Be Non‑Negotiable 19:54 College Landscape: Transfer Portal, JUCO & Pathways 25:19 Build the Athlete First, Then the Specialist (ACLs, Injuries) 27:55 What Do We Want Kids to Get From Sport Today? 34:14 Confidence, Outcomes Beyond Sport & ‘Best Compliment’ Stories 36:58 Life After Sport & Identity Shift 38:05 Darren Still Competing & Adult Sprint Training 40:59 Recovery, Soreness & ‘Getting Old’ Jokes 41:25 What Darren Wants Parents to Hear Most 43:42 Coaches, Club, and the Need for Breaks Action Taken Close the gym due to extreme cold conditions and cancel in-person sessions Increase focus on educational social media content Monitor and respond to listener questions across social platforms Conclusion Unpredictable conditions — whether weather or competition highlight the importance of building athletes from the ground up. A strong physical base, balanced development, and thoughtful coaching create athletes who are prepared not just for the next season, but for the long term. CTA Listen to the episode and follow Oak Performance Radio for more conversations on athlete development and performance. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Supporting Information: Hansen Athletics: https://hansenathletics.com/ Instagram: @hansenathletics @coachdhansen Thank you for listening. Hope this episode brought a useful perspective to the way athlete development is approached.

    48 min

  8. FEB 1

    Episode 169: How Overtraining Destroys Performance and Recovery.

    More work doesn’t always mean better results. When training volume keeps climbing but performance drops, something is off. Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it. Episode Highlights In this episode, Adam Lane breaks down why athlete health must come before excessive training volume. We focus on overexposure in club volleyball, the physical and mental toll of constant competition, and why short, high-intensity training paired with consistent measurement leads to better outcomes. Adam explains how tracking performance data can reveal fatigue early and help coaches protect athletes from burnout. Episode Outline Why athlete health should come before being “in shape.” Overexposure and fatigue in club volleyball environments. Gaps in high school strength and conditioning structure. Why does more training volume often lead to worse performance? The role of force plates, laser timers, and weekly testing. How quality-focused sessions outperform long practices. Mental health factors that impact physical performance. Using data trends to catch fatigue and performance decline. Coaching responsibility in preventing athlete burnout. When and why practices should be shortened or stopped. Reinforcing quality over quantity as the guiding principle Episode Chapters 00:00 Intro 00:34 The Importance of Health and Balance in Athlete Development 01:09 Challenges in Club Volleyball and High School Sports 09:33 The Problem with Over-Training and Fatigue 09:47 The Role of Technology in Athlete Development 12:35 The Importance of Quality Over Quantity in Training 14:08 The Impact of Mental and Physical Health on Performance 14:22 The Importance of Regular Testing and Measurement 24:45 The Role of Coaches in Preventing Burnout 28:13 The Importance of Purposeful Training 28:30 The Bottom Line: Quality Over Quantity Action Taken Schedule strength sessions on Tuesdays and Thursdays (30–45 minutes, heavy and moved fast) Measure approach, touches, verticals, and sprint times weekly on Sundays Limit max-effort jumps to 2–4 per athlete per week Use contrast training for more developed athletes Track performance data in the USR system and share dashboards with parents and coaches Add short speed or jump-focused sessions with basic running cues Monitor readiness daily and reduce volume or end sessions early when fatigue appears Conclusion High performance is not built through constant volume or endless reps. It comes from knowing when to push, when to pull back, and how to read what the athlete is showing, physically and mentally. Training that prioritizes quality, recovery, and honest measurement keeps athletes healthy, engaged, and capable of performing when it actually counts. CTA Listen to the full episode and follow Oak Performance Radio for future conversations. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Thanks for listening. Hope you enjoyed this episode and found it useful.

    30 min
See All (174)

5
out of 5
17 Ratings

About

We have a passion for optimizing performance and minimizing injury.

Information

  • Creator
    Adam Lane
  • Years Active
    2020 - 2026
  • Episodes
    174
  • Rating
    Clean
  • Copyright
    © Adam Lane
  • Show Website
    OAK PERFORMANCE RADIO