On this episode of the Flex Diet Podcast, I’m joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols.

We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are such a big deal. Plus, she gives us a sneak peek at her upcoming research

If you’re a coach, trainer, or just a curious nerd like me, you’ll get a ton out of this one. Enjoy!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 04:25 Discussion on Myo Reps Study
• 06:10 Defining Myo Reps and Its Origins
• 08:41 Mechanisms and Benefits of Myo Reps
• 12:34 Strength vs. Hypertrophy Training
• 15:52 Challenges in Hypertrophy Research
• 28:10 Study Design and Findings
• 39:16 Future Research and Personal Training Insights
• 40:36 Respect for Bodybuilding and Hypertrophy Training
• 41:41 Current Training and Goals
• 43:02 Balancing Aerobic and Strength Training
• 45:03 Debunking Fitness Myths
• 50:47 Journey into Sports Science and Academia
• 53:27 Challenges in Sports Medicine Practices
• 01:04:18 Importance of Performance Goals
• 01:10:32 Upcoming Projects and Research
• 01:13:24 Podcast Conclusion and Announcements Episode

Flex Diet Podcast Episodes You May Enjoy:

• Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ
• Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8

Connect with Dr Schwarz:

• Instagram: https://www.instagram.com/dr.antonella.schwarz/
• The Rehabilitation Lab: https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and in this episode, I’m joined by the legendary Coach Cal Dietz from the University of Minnesota. This was originally a bonus call for the Phasic 2 book, but it was packed with so much gold, I had to bring it to the podcast.

We dig into a wide range of performance topics, including everything from the surprising benefits of using water bags in training to how footwear can affect pain and mechanics. Cal and I also discuss strategies for building muscle and improving body composition, including phasic loading for powerlifters, the nuances of cluster training, and how to train the aerobic system without compromising recovery.

We even touch on some sport-specific advice, like adjusting training for cross-country athletes and the critical distinction between EU stress and distress in programming. Tons of actionable takeaways here for coaches, athletes, and curious nerds alike.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 03:16 Importance of Aerobic Training
• 04:06 Electrolytes and Ketones Recommendations
• 05:17 Q&A with Coach Cal Dietz Begins
• 06:20 Water Bag Training Insights
• 07:12 Practical Applications and Case Studies
• 15:29 Advanced Training Techniques and Tools
• 21:20 Rehabilitation and Pain Management
• 24:17 Footwear and Gait Patterns
• 26:47 Combining Drills for Enhanced Performance
• 31:33 Addressing Pain and Compensation Patterns
• 33:26 Resetting the Pain Signal
• 34:04 Identifying Movement Compensations
• 35:48 Starting Point for New Athletes
• 39:07 Triphasic Loading for Powerlifters
• 48:38 High Velocity Potentiation for Swimmers
• 50:26 Modifications for Cross Country Runners
• 55:40 Final Thoughts and Q&A
• 59:42 Podcast Conclusion and Acknowledgements

Flex Diet Podcast Episodes You May Enjoy:

• Episode 301: Unlocking Elite Athletic Development with Triphasic Training 2 with Coach Cal Dietz: https://www.youtube.com/watch?v=gNzuXHhdiU0
• Episode 277: Listener Questions with Dr Mike T Nelson: https://www.youtube.com/watch?v=XQf1ir2TxDw

Connect with Cal:

• Instagram: https://www.instagram.com/triphasic_training/
• Website: https://www.xlathlete.com/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with Dr. Doug Goldstein for a deep dive into biomechanics, performance, and recovery. We get into the weeds on muscle performance, body comp, and how to reduce injury risk—stuff that matters whether you're an elite athlete or just trying to move and feel better.

We also explore some cutting-edge tools like Springbok Analytics and dive into how intramuscular dry needling can change muscle properties to enhance performance. Plus, we break down contralateral adaptations, mental performance strategies, and smart approaches to overload.

Lots of real-world applications and case studies in this one — don’t miss it.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 06:09 Dr. Doug's Journey in Physical Therapy
• 07:05 Case Study: Demaryius Thomas
• 12:28 The Role of Mental and Mechanical Components in Performance
• 22:30 Exploring Springbok Analytics
• 43:35 Understanding Tommy John and Elbow Injuries
• 43:47 The Role of Lower Body Mechanics in Pitching
• 45:06 The Importance of Hip Mobility and Pelvic Control
• 47:54 Exploring Intramuscular Dry Needling
• 48:58 The Impact of Dry Needling on Muscle Function
• 50:26 Reevaluating Muscle Anatomy and Function
• 54:05 The Role of Visual Data in Biomechanics
• 01:02:11 Collaborative Approaches in Biomechanics
• 01:05:02 The Importance of Asking Questions and Sharing Knowledge
• 01:17:58 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley: https://miketnelson.com/episode-311-maximizing-athletic-performance-with-neurology-insights-from-dr-dylan-seeley/
• Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina: https://miketnelson.com/episode-296-enhancing-athletic-performance-with-dr-dani-lamartina/

Connect with Doug:

• Instagram: https://www.instagram.com/springboktech/
• Website: https://www.springbokanalytics.com

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us