Train2Perform

Julian Sisman

Train2Perform is a podcast about training smarter, recovering better, and performing at your best. Hosted by Julian Sisman, strength coach, PhD candidate, and owner of Prepare for Performance in Rockville, MD. You'll get two kinds of episodes: long-form interviews with coaches and experts, and shorter solo talks where I break down the training topics people most often get wrong. We cover strength training, sports performance, recovery, nutrition, women's health, and training over 40, all grounded in real science and real coaching experience.

  1. 1 ngày trước

    Kids Who Lift Get 230% Stronger — Here's the Proof

    Is my kid too young to lift weights?" It's the question every parent asks — and the quick answer is no, that fear isn't backed by the research. But the real story isn't about safety, it's about what your athlete could be building right now: strength, explosiveness, faster sport-specific skills, and real confidence. Coach Julian breaks down the actual numbers behind youth strength training and what a smart, age-appropriate program looks like — so you know exactly what your kid's training window is worth

  2. 2 thg 8

    Strength Training Cuts Injury Risk by 68%. Here's the Proof.

    Strength training's real value isn't the scoreboard, it's the injury that never happens and the health outcome that never gets worse. This episode breaks down five studies covering injury prevention, cancer mortality, depression, and the truth about running volume and winning. Built for parents and coaches in any sport, and for adults 40+ who want the actual evidence behind why strength training matters. Direct, no fluff, just what the research says. Studies referenced: Lauersen et al., 2014, Br J Sports Med, doi.org/10.1136/bjsports-2013-092538Lauersen et al., 2018, Br J Sports Med, doi.org/10.1136/bjsports-2018-099078Bettariga et al., 2025, Br J Sports Med, doi.org/10.1136/bjsports-2024-108671Rossi et al., 2024, Psychiatry Research, doi.org/10.1016/j.psychres.2024.115805Allen et al., 2025, Int J Sport Sci Coach, doi.org/10.1177/17479541251371004

  3. 19 thg 7

    Is the "Gifted" Kid Actually the One Who Makes It?

    Every parent in the stands can spot the "gifted" 13-year-old. He's bigger, faster, stronger than everyone. Here's what the research actually says: that kid is usually NOT the one who makes it. In this episode we dig into the science of biological maturation in young athletes and why the youth sports system keeps measuring the wrong thing. We cover a study that tracked academy players from age 13 to their pro careers 14 years later, why late bloomers reach the top at higher rates, and the hidden injury cost of being the physically dominant kid, almost 3x the injury burden. If your kid is the smaller one, a step behind physically, this is the episode that explains why he's not behind at all, and what actually matters in that window.

  4. 12 thg 7

    The Only 5 Supplements You Need

    The supplement aisle is full of promises and most of them are garbage. In this episode we cut through the noise and break down the 5 supplements that actually hold up under research: creatine, whey protein, vitamin D, omega-3, and magnesium glycinate. For each one we cover why it's worth taking, what it actually helps with, who should be using it, and how and when to take it. No hype, no fads, just what the science says and how to put it to use. Whether you're a soccer athlete chasing an edge, a coach sharpening your approach, or an adult 40+ training for the long haul, this one will save you money and get you results. Subscribe and train smarter. Sources referenced in this episode: Creatine: Forbes et al., 2024 (British Journal of Sports Medicine); Xu et al., 2024 https://pubmed.ncbi.nlm.nih.gov/39070254/Whey protein: Morton et al., 2018 (BJSM); Drummond et al., 2026 https://pmc.ncbi.nlm.nih.gov/articles/PMC12862422/Vitamin D: Pilz et al., 2019; Deng et al., 2025 https://onlinelibrary.wiley.com/doi/10.1002/fsn3.71243Omega-3: 2026 network meta-analysis https://www.mdpi.com/2072-6643/18/6/909; Smith et al., 2015Magnesium glycinate: https://www.icanotes.com/2025/06/12/top-evidence-based-supplements-for-mental-health/; Abbasi et al., 2012

  5. 5 thg 7

    Why Adults Around Retirement Age Need Heavy Strength Training

    In this episode, we break down a study that followed older adults around retirement age and found that one year of heavy resistance training helped preserve leg strength years later. We talk about why this matters for adults in their 60s and 70s, why light exercise may not be enough, and how strength training can support independence, confidence, and long-term health as you age.

  6. 28 thg 6

    Why Women Must Strength Train as They Age

    Women are often told to be careful with aging bones. Go light. Don't lift heavy. In this episode, I break down why that advice is backward, and what the research says to do instead. After menopause, bone and muscle break down at the same time, driven by the same drop in estrogen, and almost no one connects those dots for you. I cover how fast women lose bone, why muscle loss tracks right alongside it, why women carry more risk than men, and why heavy strength training is the most proven way to fight back. We dig into the landmark LIFTMOR trial, where postmenopausal women with low bone mass lifted heavy, safely, and built bone in the places that tend to break, plus evidence that strength training works into your 90s and a simple way to start if heavy lifting feels intimidating. In this episode: How fast women lose bone after menopauseWhy osteoporosis stays silent until something breaksHow muscle loss tracks alongside bone lossWhat the LIFTMOR trial proved about lifting with low bone massWhy intensity matters, and why it's never too late to startStudies referenced: Bone loss & resistance training (Frontiers in Physiology, 2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC9941565/Muscle loss meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9739568/Women's sarcopenia risk & first-line treatment (Frontiers in Public Health, 2025): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12883749/LIFTMOR Trial (Watson et al., 2018): https://pubmed.ncbi.nlm.nih.gov/28975661/Strength training to age 96: https://pubmed.ncbi.nlm.nih.gov/10721690/Train with us at Prepare for Performance (PFP) in Rockville, MD, serving the DMV.🌐 www.trainwithpfp..com📲 [@trainwithpfp] | [@performancecoachjs] Built to perform. Built to last.

  7. 27/04/2022

    Train 2 Perform - John Patrick - Episode #30

    John is the department chair and head of performance at George Walton Academy. We talked about his journey as a strength coach, what he is doing now at George Walton Academy, and much more!

  8. 25/03/2022

    Train 2 Perform - Tim Lebbossiere - Episode #29

    Tim Lebbossiere is the assistant sports performance coach and sports scientist at Boston Bruins We talk about the following: Tim's background and why he got into exercise science and strength and conditioning We going over a lot about the hockey schedule and when they strength training as an NHL player We talk about monitor in NHL and how they use it for practice and games We talk about nutrition as an NHL player We discuss the process of a youth NHL player and the process to the league We discuss how to monitor for recovery using RSI and how to use it to help with training on that day and much more!

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Giới Thiệu

Train2Perform is a podcast about training smarter, recovering better, and performing at your best. Hosted by Julian Sisman, strength coach, PhD candidate, and owner of Prepare for Performance in Rockville, MD. You'll get two kinds of episodes: long-form interviews with coaches and experts, and shorter solo talks where I break down the training topics people most often get wrong. We cover strength training, sports performance, recovery, nutrition, women's health, and training over 40, all grounded in real science and real coaching experience.

Thông Tin

  • Nhà sáng tạo
    Julian Sisman
  • Năm hoạt động
    2020 - 2026
  • Tập
    36
  • Xếp hạng
    Sạch
  • Bản quyền
    © Julian Sisman