EPISODE 52 - Rewind: Best Of 2017 - Expert Highlights w/ Dr. Marc Bubbs

2017 Highlights Episode

In Episode 52, Dr. Bubbs reflects on the first season of the Dr. Bubbs Performance Podcast with clips of 18 expert guests sharing their incredible insights on a variety of hot topics from popular episodes this past year. Thank you to all the amazing expert guests who came on the show this year to share their knowledge on health, training, nutrition, recovery, and mindset!

EPISODE 40 - Building Speed, Sprinting & High Performance w/ Derek Hansen

In episode #40 Dr. Bubbs sits down with Derek Hansen, international sport performance consultant whose clientS include multiple Olympians, professional athletes and elite college athletes. Derek explores the evolutionary importance of sprinting, explains how sprinting offers a variety of training effects (not just linear), talks micro-dosing high intensity work in-season, how sprinting is key to protect against injuries, implications for hockey players training on dry land, how personal trainers can effectively add sprint to their clients' regimes and so much more. Phenomenal stuff here from one of the best in the world!

Lay-Ups

1) Sprinting is a basic and essential human function 

2) Sprinting is one of the purest expressions of fight or flight response

3) Sprinting recruits maximum resources from the body, thus triggering tremendous change in fitness and health. 

Performance Hacks

1) Always be critical of your work; how can you do things BETTER (not just do MORE work).

2) Hamstrings are protected in sprints of 10m (greater activation glutes, quads, calfs)

3) Hockey players exhibit same faults on dry land as they do on the ice (and corrections on dry land transfer back to ice).

Coffee Talk

Derek's morning "stochastic resonance" (i.e. coffee!) 

 

About Derek Hansen

Derek is an International Sport Performance Consultant that has been working with athletes all ages and abilities in speed, strength and power sports since 1988.  He has worked closely with some of the top performers in the world as a coach and a consultant – including Olympic medalists, world record holders, Canadian National team athletes, and professional athletes from numerous sports.  He worked as the Head Strength and Conditioning Coach for Simon Fraser University for 14 years, the first non-US member of the NCAA.  He also serves as a performance consultant to numerous professional teams and NCAA Division 1 programs throughout North America, specializing in speed development, strategic performance planning, return-to-competition protocols and neuromuscular electrical stimulation programming.  Derek is the founder and primary contributor to StrengthPowerSpeed.com, one of the premier sources of high-performance training information on the Internet.

 

EPISODE 14 - HIIT Training, Efficient Exercise & Longevity w/ Dr. Martin Gibala

In this episode, Dr. Bubbs talks to world-renowned researcher Dr. Martin Gibala PhD about high-intensity interval training - commonly referred to as HIIT - and its incredible effects on the body's response to exercise, fitness levels, fat-burning, heart health, blood sugar and insulin response. Dr. Gibala discusses his favourite HIIT workout, protocols for beginners and how exercise can support anti-aging and longevity. Dr. Gibala also dispels common myths around high-intensity training and touches on the mental aspect of HIIT.

HIIT "Lay-Ups" From This Episode (simple, easy, actionable items)

1) HIIT training improves aerobic fitness as well as tradtional cardio in much less time.

2) Intensity of your exercise is MORE important than duration. 

3) Where to start? Interval walking - 1 minute "quicker" pace + 1 minute "casual" pace, repeat for 5-10 intervals.

HIIT "Performance Hacks" In This Episode

1) One-Minute Workout - 2 minutes warm-up + 20s. all out "full-intensity" effort + 2 min rest (repeat 3x) + cool down for 2-3 minutes.

2) Windgate Classic - 2 minute w/up + 30s. all out "full-intensity" effort + 4.5 min rest (repeat 5x) + cool down 2/3 minutes.

3) The Gibala Workout - 5 min. intense effort @ 250 Watts with 1 min rest (repeat 5x) = 30 minute workout

Coffee Talk

"The Prof's Basic Grind" - fresh ground, regular mug-size, filter-brewed with cream (never milk) and one sugar 

About Dr. Martin Gibala

Dr. Martin Gibala is a professor and chair of McMaster’s Department of Kinesiology. His research on the physiological and health benefits of high-intensity interval training has attracted immense scientific attention and worldwide media coverage. Dr. Gibala has authored over 100 peer-reviewed articles, the results of which have been featured by outlets including The New York Times, CNN and TIME. His first book, The One-Minute Workout”, which focuses on the science of time-efficient exercise, was recently published by Penguin Random House.Dr. Gibala has received three awards for teaching excellence at McMaster as well as the President’s Award for Excellence in Graduate Student Supervision.

Check out Dr. Gibala's book One-Minute Workout and follow him on Twitter @gibalam

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