Physical Preparation Podcast Archives - Robertson Training Systems

How Elite Athletes Manage Jet Lag and Travel Fatigue to Optimize Performance with Tom Clark

If you work with athletes who travel, tell me if you’ve seen this before. They fly across the country, and when they show up, something just feels off. Reaction time is slow. They’re moody and irritable. OR they’re just tired flat when it really matters. And we usually treat it like it’s just a sleep problem – but deep down, we know it’s more than that. Jet lag isn’t just about being tired: It’s about your athlete’s internal clock being completely out of sync with when they’re supposed to perform. They might be awake, but their nervous system, hormones, and decision-making speed are still operating in a different time zone. So today we’re diving deep into this with someone who has lived this at the highest level of sport. Tom Clark has spent over a decade working in elite performance — primarily in Formula 1 — supporting drivers and teams in one of the most demanding travel schedules in global sport. He’s operated in a multifaceted performance role, helping athletes manage preparation, recovery, and sustained excellence under constant travel and pressure. And he’s also a doctoral candidate specializing in jet lag, travel fatigue, and circadian disruption — researching how global travel impacts physiology, decision-making, and performance. If you coach athletes who travel, or you want to optimize your own performance across time zones, this podcast is going to help you right now! Quotable Quotes: Effective circadian adjustment hinges on strategic light exposure and sleep timing, not merely on increasing sleep hours. Traditional advice – like maximizing sleep or exercising immediately after travel – may actually hinder adaptation if misapplied. Manipulating light, timing sleep, and behavioral adjustments are more reliable and cost-effective than supplements or ‘quick fixes.’ This Week on the Physical Prep Podcast: Tom’s background in F1 racing, and how that got him started in sleep science and circadian rhythm Learn how your circadian rhythm and body’s internal clock affects both sleep and performance What jet lag is, and how it can negatively impact physical and mental performance Why jet lag may not get the attention it deserves Practical strategies for minimizing jet lag and synching your internal clock in new time zones “Traditional Advice” for dealing with jet lag that may actually make things worse! How light exposure can help speed up (or slow down) your body’s internal clock Do supplements like melatonin help? Last but not least, a few more practical strategies to make travel better and sleep more effectively when you’re on the road! Connect with Tom: Tom on Instagram Tom on LinkedIn Tom’s Company Phaze Level Up Your Exercise Selection and Technique with Whatsthatstrap! Are you looking for ways to coach more effectively while cuing less? Or getting your clients and athletes into the right position WITHOUT overwhelming them with 35 cues every set? If so, you need to check out Whatsthatstrap! What’s That Strap makes specialty cable machine attachments that are specifically designed for rotation and multidirectional movement. The 3D Strap is amazing for driving separation between the hips and shoulders like you would in tennis, golf, baseball or even basketball, but it can also be used to resist rotation in standard weight room exercises like squats and lunges as well. And while the 3D Strap is awesome, I also find myself using their chop handles all the time as well. Whether it’s for exercises like chops and lifts, or just using them as a bonus sled dragging attachment, I absolutely love their versatility. To learn more about Whatsthatstrap or pick up a 3D Strap or chop handles, head over to WhatsThatStrap.com and use the discount code RTS at checkout to get free shipping on all US orders. I know you’re going to love training with their attachments! Subscribe, Rate & Share Thanks for tuning into this week’s episode of The Physical Preparation Podcast! If you enjoyed this episode, be sure to subscribe on Apple Podcasts, Spotify, and YouTube Podcasts and leave your honest review. I’d also love to connect via Facebook, Twitter, and Instagram or visit our website. Thanks so much for your support – love and appreciate you! The post How Elite Athletes Manage Jet Lag and Travel Fatigue to Optimize Performance with Tom Clark appeared first on Robertson Training Systems.

Joel Jamieson on How to Increase VO2 Max For Longevity AND Performance

A lot of coaches and serious lifters know VO2 max matters… but they’re not totally sure how to train it correctly. Some people are hammering HIIT circuits and hoping that’s enough. Others are living in Zone 2 because that’s what the longevity crowd is preaching. And a lot of strength coaches are stuck in the middle, wondering if pushing conditioning harder is going to cost them strength, power, or muscle. So you end up with confusion. Mixed messaging. Programs that make people tired… but don’t necessarily move the needle on either lifespan or performance. If you’ve ever wondered, “Am I actually improving VO2 max… or just getting good at suffering?” — you’re not alone. And if you’ve tried to balance conditioning with strength work and felt like something had to give, I totally get it – because I was there too. But here’s the thing: The issue isn’t whether VO2 max matters, because it clearly does – for heart health, work capacity, and long-term performance. The real issue is that most people don’t understand what actually drives improvements in VO2 max. It’s not just doing more random cardio. It’s not just “go as hard as I can.” It’s understanding the physiology, the energy systems, and how VO2 max training fits inside a bigger conditioning framework. And the good news is this — you don’t have to choose between longevity and performance. When it’s programmed intelligently, VO2 max training can support both. So today, Joel Jamieson and I are going to simplify what’s often overcomplicated. By the end of this show, you’ll understand exactly how to structure VO2 max training inside a real-world program. You’ll know when to push intensity, when to build the base, and how to do both without compromising strength or recovery. And Joel is going to break this down in a way that’s practical — not theoretical — so you can actually apply it ASAP! Quotable Quotes Your body is running on aerobic metabolism using the oxygen from the second you’re alive until you’re dead. It is the primary system of life Improved aerobic metabolism means not just greater power output but also a longer, healthier life The faster the progress you make, the less sustainable it is over time. Slow and steady is a much better long-term path This Week on the Physical Prep Podcast: A solid primer to VO2 max as a whole: WHAT VO2 max is, HOW to assess it, and WHY it’s so freaking important for performance and health! VO2 max testing: From laboratory grade options to DIY, boot strapped variations that you can do virtually anywhere The difference between VO2 max and Zone 2 training (and why they’re BOTH important!) How smart conditioning can actually help support your strength, power and hypertrophy goals Where to start with your 40+, gen pop crowd who knows they need to “improve their conditioning” Stacking training blocks to help build the low-, middle- and high-ends of aerobic development Why big changes or improvements in conditioning in the short-term rarely pay-off over the long-haul Connect with Joel: 8 Weeks Out Train with Morpheus Joel on IG Related Links: ALL of Joel’s Shows on the Physical Prep Podcast High Intensity Continuous Training (HICT) Grow Your Fitness Business or Gym with Push Press! Gym owners and coaches, have you heard about PushPress? It’s the best gym management software company and it’s revolutionizing the fitness world. So check this out: PushPress is built BY gym owners. They understand the ins and outs of running a fitness business because they’re “in the trenches” in their own gyms every single day. Key products like Core, Grow, and Train are designed to help you with everything from billing and scheduling to lead generation and progress tracking. Built on the “help first” ethos, PushPress places an exceptional focus on prioritizing client needs, listening to feedback from their community, and using it as the impetus for its ever-evolving, innovative features. And here’s the strongest plug I can give them – I’ve actually switched to PushPress for all of my clients and athletes. Getting things set-up and running smoothly is not only easier, but also far more intuitive than many other solutions. So if you’re interested in learning more, just head over to pushpress.com/ppp. Subscribe, Rate & Share Thanks for tuning into this week’s episode of The Physical Preparation Podcast! If you enjoyed this episode, be sure to subscribe on Apple Podcasts, Spotify, and YouTube Podcasts and leave your honest review. I’d also love to connect via Facebook, Twitter, and Instagram or visit our website. The post Joel Jamieson on How to Increase VO2 Max For Longevity AND Performance appeared first on Robertson Training Systems.

Buffer Zones, Optimizing Training and In-Season Workouts

Okay my friends, today we’re trying something 100% and completely NEW with this podcast! Yes, even after 500 episodes, I’m still looking for ways to keep it fresh and exciting, so I really hope you enjoy it. In today’s MR Training Talk, we’re going to dive deeper into some of my most popular articles and social media posts in recent memory. For example… What are the biggest mistakes coaches make when writing in-season programs? How can you optimizing a client or athlete’s training based on their unique physical characteristics? And what the heck is a “Buffer Zone?” And why are they so important? I’m going to answer all those questions – and more – in this week’s episode of the Physical Prep Podcast! Quotable Quotes: Tailor exercises to an athlete needs – not trends – for better results and fewer injuries Recognizing whether an athlete is more stiff or compliant allows for a precise intervention In-season training success relies on balancing multiple workout types—loading, maintenance, “stim” and recovery This Week on the Physical Prep Podcast: Why I created this podcast format, and how I think it will help YOU How to optimize training for your floppy/unstable athletes Who deep tier plyos will work best for (as well as who should avoid them, at least early-on) The biggest mistakes I see coaches making with their in-season workouts Why you absolutely SHOULD lock in on the details of movement… …but why you SHOULD NOT do this at the expense of other physical qualities My “Big 3” physical qualities you should be developing if you want to make savage gen pop clients or athletes An introduction to the concept of the physiological “Buffer Zone” Understanding how the buffer zone concept works not only with mobility, but virtually any physical quality you want to develop! Related Links: MR on Instagram In-Season Training Mistakes Article Movement Quality? Train Like a Savage? Or Both? Article Physiological Buffer Zone article by Patrick Ward Ways to Continue Learning: Optimizing Movement Workshop in Arizona Complete Coach Certification In-Season Programming Masterclass Level Up Your Program Design with Train Heroic! Are you tired of using clunky, antiquated program design tools like Microsoft Word or Excel? Are you ready to level up your programming, and make it far more engaging to your clients and athletes? If so, you need to check out Train Heroic. I’ve been using TrainHeroic for years now both here at RTS and at IFAST, and I can tell you the user experience both as an athlete and coach is truly second to none. To learn more and start your free 14-day trial, just follow this link to learn more about Train Heroic. Not only will you get your first 14 days free, but it’s just $10/month to get started officially after that. So don’t wait any longer – head over trainheroic.co/rts and start crafting beautiful programs your clients and athletes will love TODAY! Subscribe, Rate & Share! Thanks for tuning into this week’s episode of The Physical Preparation Podcast! If you enjoyed this episode, be sure to subscribe on Apple Podcasts, Spotify, and YouTube Podcasts and leave your honest review. I’d also love to connect via Facebook, Twitter, and Instagram or visit our website. Thanks so much for your support – love and appreciate you! The post Buffer Zones, Optimizing Training and In-Season Workouts appeared first on Robertson Training Systems.

7 Thoughts on Coaching Young Athletes

If you train young athletes, this episode is for you! Here I’m going to share 7 powerful insights from my 25 years of coaching young athletes. Whether it’s customizing your communication, monitoring your energy, or practical strategies to motivate and connect with your young athletes, I know you’ll take something away from this podcast that will help you level up. So without any further ado, let’s dive in! Quotable Quotes: Understanding each athlete’s unique character, interests, and mindset is crucial for effective coaching. Tailoring your approach enhances engagement and development The goal is to make young athletes love the process of training so it becomes a lifelong habit, not just a chore. Transform the gym into their favorite place A relentless focus on effort and attitude can compensate for talent gaps. Perseverance becomes the real differentiator in performance. This Week on the Physical Prep Podcast: How I’ve learned from ALL my various experiences in the fitness industry, and how they’ve all given me perspective Why just like coaching cues, you have to individualize how you coach your athletes The power of finding your own, unique aura and coaching-style to truly stand out Are some kids more “coachable” than others? And if so, how do you connect with the ones who aren’t??? Why effort is such a critical piece of the puzzle, and why it carries over to every facet of life after sports A question to ponder: Are you “that coach?” Why you have to monitor and control YOUR energy as a coach One thing you HAVE to do, for as long as you’re coaching! Level Up Your Exercise Selection and Technique with Whatsthatstrap! Are you looking for ways to coach more effectively while cuing less? Or getting your clients and athletes into the right position WITHOUT overwhelming them with 35 cues every set? If so, you need to check out Whatsthatstrap! What’s That Strap makes specialty cable machine attachments that are specifically designed for rotation and multidirectional movement. The 3D Strap is amazing for driving separation between the hips and shoulders like you would in tennis, golf, baseball or even basketball, but it can also be used to resist rotation in standard weight room exercises like squats and lunges as well. And while the 3D Strap is awesome, I also find myself using their chop handles all the time as well. Whether it’s for exercises like chops and lifts, or just using them as a bonus sled dragging attachment, I absolutely love their versatility. To learn more about Whatsthatstrap or pick up a 3D Strap or chop handles, head over to WhatsThatStrap.com and use the discount code RTS at checkout to get free shipping on all US orders. I know you’re going to love training with their attachments! Subscribe, Rate & Share Thanks for tuning into this week’s episode of The Physical Preparation Podcast! If you enjoyed this episode, be sure to subscribe on Apple Podcasts, Spotify, and YouTube Podcasts and leave your honest review. I’d also love to connect via Facebook, Twitter, and Instagram or visit our website. Thanks so much for your support – love and appreciate you! The post 7 Thoughts on Coaching Young Athletes appeared first on Robertson Training Systems.

Marc Lewis on Overcoming Adversity, Data-Driven Insights, and Enhancing Sports Science

Dr. Marc Lewis is the Director of Applied Sports Science for the Houston Texans, and prior to his time in the NFL, he also had stints at Penn State, Wake Forest, Virginia Tech and the University of South Carolina. Now today’s show is obviously going to focus on sports science, because that’s kind of his jam. But I’d argue even if you aren’t hard core about sports science, there’s a ton to be learned here. For instance, would you be interested in how a small wrestling team using a $347 set-up outperformed a bigger school with fancy tech? Or the big questions you should ask yourself FIRST, before you make any investment into your sports science program? If so, you’re going to love this episode – so let’s dive in! Quotable Quotes: Our job is to help athletes perform better within their sport and help the team win games The key is to create an infrastructure that links technology to practical interventions and action items It’s not just about having data; it’s about centering it around the athlete and how to best support them This Week on the Physical Prep Podcast: Marc’s incredible origin story, from his challenging childhood to become a leader in sports science How the military transformed Marc both physically and mentally, and gave him a path forward The “Million Dollar Question” of sports-science How a small college with a $347 sports science budget ran circles around a school with more resources The most important question you should ask BEFORE you invest in any sort of tech Why it’s not just about the tech, but how it will work in your environment that matters most How the Texans are incorporating sports-science to make real-time decisions on player health and performance The “layers” of sports science he’s trying to unpack to see where an athlete is underperforming (and why) Resources (both free and paid) that Marc is working on to take the sports-science industry to the next level! Connect with Marc: Marc Lewis’ Website Marc on IG Marc on X The Sports-Science Handbook: A Blueprint for Better Decision-Making in Sport Related Links: Eamonn Flanagan on Building Fast, Explosive and Robust Athletes with Plyometric Training Building a High-Performance Model on a Budget with Dr. Anne Beethe Supercharge Your Decision-Making and Program Design with Hawkin Dynamics Force Plates! Hawkin Dynamics designs and builds performance hardware and software the right way. Their dual wireless force plates give you the most accurate, real-time data on athletic performance. You’ll have the ability to performance test your athletes in a matter of seconds, and give them immediate feedback on their strengths, weaknesses and readiness for that day’s training session. Their software is designed in house and continually updated to ensure the interface is clean, intuitive and easy to use, so both you and your athletes can visualize what’s going on and how to improve their performance. And Hawkin Dynamics is built around their customers and provide industry-leading support and training services to ensure you get the most out of their solutions. With options to lease or buy, coupled with a 5-year warranty, Hawkin Dynamics force plates can take your performance facility to the next level. To learn more, head over to HawkinDynamics.com or follow them on Instagram @HawinDynamics. Subscribe, Rate & Share! Thanks for tuning into this week’s episode of The Physical Preparation Podcast! If you enjoyed this episode, be sure to subscribe on Apple Podcasts, Spotify, and YouTube Podcasts and leave your honest review. I’d also love to connect via Facebook, Twitter, and Instagram or visit our website. Thanks so much for your support – love and appreciate you! The post Marc Lewis on Overcoming Adversity, Data-Driven Insights, and Enhancing Sports Science appeared first on Robertson Training Systems.