Performance Plus Blog

On episode 7 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B sit down to talk hypertrophy for Fitness Athletes. Topics include: What is hypertrophy? Can humans create more muscle fibers or just hypertrophy existing fibers? What is the ideal rep range for hypertrophy? Does hypertrophy style workouts like bodybuilding produce the best beach body Do fitness...

Have a funky hip shift when you squat? Wonder why you look like a coming out of the bottom of the hole during a squat? Are your glutes firing? Find out on Episode 6 of the Performance Plus Programming Podcast, where Dr. Zach Long and Coach Johnny B teach you how to diagnose weaknesses in the squat. Topics Covered On...

Want to be in the Games as an Open or Masters Athlete? Ever wonder what sort of gymnastics skills you need to possess to compete at that level? Tune into Episode 5 of the Performance Plus Programming Podcast Pamela Gagnon to learn what a former 3x Games athlete and Mayhem Gymnastics head coach says are the standards for anyone that...

The functional fitness athlete participating in the sport of fitness and Olympic weightlifting challenge their full-body mobility more than almost any other form of activity. Without proper mobility, these athletes sacrifice optimal positioning, slowing them down and decreasing the weight lifted. One of the most common mobility limitations these athletes will see is in their overhead positioning. In this article,...

On Episode 4 of the Performance Plus Podcast Dr. Zach Long and Coach Johnny B discuss how to program mobility work. Topics include The most important detail of programming mobility How to structure a mobility program When to implement mobility work (before or after a workout) The appropriate amount of time to foam roll/do lacrosse ball work What to do...

On episode 3 of the Performance Plus Programming Podcast, gymnastics expert Pamela Gagnon joins Coach Johnny B to detail the strict strength pre-requisites for gymnastics movements. Here are the topics we covered in this episode: The 2 foundations of gymnastics movements How many reps of strict gymnastics do we need to have before progressing onto kipping? One of the best...

On episode 2 of the Performance Plus Podcast, Dr. Zach Long jumps on to give us an excellent template for modifying and scaling training around pain and injuries. Questions that are answered are: Do I need to quit training if I am in pain while working out When should I take complete rest from training? How long will an injury...

On episode 1 of the Performance Plus Podcast Pamela fills us in on her new role as the head of Mayhem Gymnastics. On this episode we cover the following topics. -What Mayhem Gymnastics is -How it is different than Performance Plus -What workout Pamela can beat Rich Froning in -What it’s like to work at Mayhem Nation Join Mayhem programming...

Building to your first strict handstand pushup requires considerable upper body strength and balance. You will need to get comfortable being inverted while building strength in the triceps, shoulders, pecs, and back muscles. Here is a basic guideline for learning the strict handstand push-up against a wall. For more help developing gymnastics strength, download our FREE 3-week Gymnastics Booster program!...