Performance Plus Blog

How Energy Systems Drive Performance – Build Your Engine Episode 2 In this episode, Zachary Long and Johnny discuss the intricacies of energy systems in fitness, particularly in the context of CrossFit and functional fitness. They explore the three main energy systems—phosphagen, glycolytic, and oxidative—how they function, and their importance in training. The conversation delves into the concept of lactate...

Rethinking Conditioning for Fitness Athletes – Build Your Engine Episode 1 In this episode, Zachary Long and Johnny B delve into the complexities of conditioning and endurance training, particularly in the context of CrossFit. They discuss various methods to improve conditioning, the importance of understanding individual strengths and weaknesses, and how energy systems play a crucial role in performance. The...

In this episode of the Performance Plus Podcast, Zachary Long discusses critical insights from two research studies on CrossFit injuries. He highlights the common injury sites, including the shoulder, knee, and lower back, and emphasizes the importance of technique in preventing injuries. The conversation also covers the relationship between training duration, competition level, and injury risk, providing valuable information for...

In this episode, Zachary Long discusses the implications of testosterone replacement therapy (TRT) on tendinopathies, drawing from recent research and clinical observations. He highlights the increasing prevalence of TRT prescriptions and its correlation with tendon injuries. The conversation delves into the physiological effects of TRT on muscle mass and strength, as well as strategies to mitigate the risk of tendinopathies...

Programming Accessory Conditioning for Fitness Athletes In CrossFit, three key elements are essential for progress: strength, skill, and conditioning. First, you must be strong enough to lift the required loads. Next, you need to master the skills demanded by the sport. Finally, you must have the conditioning to sustain your performance when the workout is programmed for time. If your...

In this video, we dive into the world of lower back mobility and the significance of spine flexion. Many individuals focus solely on bracing and maintaining a neutral spine, neglecting the natural movement capabilities of the spine. Join me as we debunk myths, explore key exercises, and unlock the secrets to improving spine flexion for enhanced lower back health. Lower...

Are you looking to take your workouts to the next level by improving your hip mobility? In this video, we will guide you through the top 5 hip mobility exercises that will not only help you enhance your squats but also reduce knee and low back pain. Let’s dive into the world of hip mobility and discover the key exercises...

Are you looking to elevate your fitness game and conquer the elusive Bar Muscle-Up? Uncovering these three most underrated Bar Muscle-up cues will equip you with the knowledge and techniques needed to excel in this demanding and advanced gymnastics movement. For proven programs to help you finally crush the bar muscle-up, check out our Bar Muscle-Up track of programs! Thousands...

Unlock Your Ankle Mobility Are you looking to level up your ankle mobility for improved performance in activities like jumping, squats, and directional movements? In this blog, I’ll be sharing my top four favorite ankle mobility exercises that can help you achieve better mobility and flexibility. Let’s dive into the world of ankle mobility and unleash your full potential! Looking...