Performance Plus Blog

Are you smashing your head into the wall trying to learn how to handstand walk? Have you been practicing the handstand walk weekly or daily with no progress? Then you need to check out episode 10 of the Performance Plus Programming Podcast because gymnastics expert Pamela Gagnon sits down to explain why you (and I) can’t handstand walk and provide...

The Open is coming. We are less than two months away. So we thought it would be a good time for all three of us to jump on the podcast to discuss what you need to be doing to get ready for the Open. Topics Include: What movements do we think you should be working on How to properly triage...

Do you have a hard time getting off the assault bike and doing muscle-ups? Are sets of 25 toes to bar in a metcon a problem? If so then you need to check out Episode 8 of the Performance Plus Programming Podcast. On this episode Dr. Zach Long (DPT) and Coach Johnny B (MS, CFL3) sit down to talk about...

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...