The Performance Connection Podcast

Imagine a world where the mental health benefits of physical activity are as widely acknowledged as the physical benefits. What would it look like if we could shift our perception of fitness, move beyond the focus on weight loss and physical aesthetics, and integrate it as a standard in our everyday lives? In this episode, A'Naja Newsome, an expert in exercise physiology and public health, shares her insights on the barriers to exercise and the powerful impact of physical activity on mental health.

She delves into the neurobiological aspects of physical activity, discussing how aerobic exercise can increase brain-derived neurotrophic factor levels and improve our stress response. Moreover, we touch upon the role of exercise in self-efficacy, which is the belief in one's ability to overcome barriers and accomplish their goals despite challenges.

We discuss the influence of athletic identity on mental health and the transition away from a strong athletic identity. A'Naja provides recommendations on adopting a growth mindset towards exercise and discusses the significance of finding one's "why" in fitness as a motivating factor. She also highlights the challenges of transitioning from a competitive athlete to a non-athlete, the risk of burnout, and the essential role of coaches in teaching athletes about life after sports.

Time Stamps:

[2:52] Myths about exercise that prevent people from starting a regular routine

[9:25] Environmental and cultural barriers to developing regular exercise habits

[13:53] How exercise affects brain physiology

[18:04] How exercise impacts self-esteem and self-efficacy

[25:52] Understanding athletic identity and overcoming the all-or-nothing mindset with exercise

[33:35] Keys to long-term success with positive health behaviors

[41:16] How coaches can help athletes learn autonomy and self-management skills

A'Naja Newsome is the owner of Optimize Strength and a lecturer in the Department of Health Sciences at the University of Central Florida. She earned her Ph.D. from the University of South Florida, where her research focused on the psychosocial determinants of sport and exercise. She believes that exercise, nutrition, and overall fitness must be considered within the context of the environment, resources, and personal attitudes. Through her research, she created the Optimize Strength FrameworkTM to empower athletes through education and evidence-based practices to be the strongest version of themselves.

Outside of the classroom, A’Naja hosts the Strength in the Details podcast and coaches strength athletes. She is a nationally recognized presenter and speaker with an engaging and practical approach to the ultimate pursuit of health and wellness.

To learn more about A'Naja, you can follow her on Instagram.

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In this episode, Matt Ibrahim shares the top areas he feels are overlooked or neglected in sports performance training programs. Our discussion will explore topics such as training the calf and ankle, incorporating different types of plyometrics, targeting the adductors, and understanding the importance of loading the frontal plane. Join us as we uncover these often-overlooked elements, provide practical tips, and share how you can incorporate them into your programs!

[8:33] The importance of keeping an open mind

[9:54] The importance of training the lower leg and ankle complex

[13:05] Training strategies for the lower leg

[14:37] The importance of including both intensive and extensive plyometrics

[19:28] How the soleus has been misunderstood

[23:35] Developing ankle and Achilles tendon stiffness

[26:52] The importance of training the groin and adductors

[28:38] How to train the adductors

[32:13] The importance of loading lower body frontal plane movements

[43:52] The utility and versatility of step-ups

[47:58] The importance of training to be athletic as you age

Matthew Ibrahim is an experienced Strength & Conditioning Coach, leader and educator with a demonstrated history of working in the high-performance setting since 2007. Currently, he serves as the Assistant Professor of Exercise Science at Quincy College, Director of Strength & Conditioning for Gold Standard Basketball, Adjunct Professor of Exercise Science at Maryville University, founder of Athletic Performance University (APU) and Ph.D. student in Human & Sport Performance. As a public speaker, Matthew has presented nationally in over 25 U.S. states, highlighted by his presentations at the National Strength & Conditioning Association (NSCA), Perform Better, EXOS inside Google Headquarters, Sports Academy (formerly Mamba Sports Academy), UFC Performance Institute, Parisi Speed School, Duke University, Stanford University, Equinox and canfitpro, in addition to several international presentations throughout Europe. His work has been featured in Exxentric, Future, HoopStudy, Men’s Journal, NSCA Personal Training Quarterly (PTQ), Science for Sport, StrengthCoach.com, T-Nation, TrainHeroic and TrueCoach. He is also in the midst of writing a book through Human Kinetics on the topic of training for athletic performance.

To follow Matt, you can follow him on Instagram and at Athletic Performance University. You can also check out his speaking and workshop schedule.

To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

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World-renowned speed researcher and coach Ken Clark shares his most impactful strategies to improve sprint technique. These are ideal for coaches working with limited time, large groups, or both! Ken also discusses the most critical technical aspects of acceleration and top speed that athletes should strive for, regardless of sport.

Time stamps:

[6:19] Why sprint technique is a controversial topic in sports performance

[9:17] Key technical aspects of top speed

[16:18] Do team sport athletes need to look like sprinters?

[26:23] Key technical aspects of acceleration

[32:56] Top strategies to improve top speed

[47:39] Top strategies to improve acceleration

[56:36] Information about the online exercise science master's degree at West Chester University

Dr. Ken Clark is an assistant professor in the Department of Kinesiology at West Chester University. He teaches biomechanics and kinetic anatomy at the undergraduate level, and motor learning at both the undergraduate and graduate levels. Dr. Clark’s research interests include the mechanical factors underlying athletic performance and injury mechanisms, as well as the integration of motor learning with biomechanics as it relates to movement skill acquisition. He has peer-reviewed publications in journals such as the Journal of Applied Physiology, Journal of Experimental Biology, Scandinavian Journal of Medicine & Science in Sports, and Journal of Strength & Conditioning Research. In addition to teaching and conducting research, Dr. Clark has more than a decade of strength and conditioning coaching experience. He has coached in the private sector (Summit Sports and CES Performance), the high school level (Jesuit Prep in Dallas, TX), and the collegiate setting (Dickinson College, Haverford College, Villanova University). Dr. Clark has certifications from the NSCA, USA-Weightlifting, and USA Track & Field. Dr. Clark received his Ph.D. in applied physiology and biomechanics from Southern Methodist University in Dallas in 2014. He is a Golden Ram alumni, having completed his master’s degree in kinesiology at West Chester University in 2009. Dr. Clark completed his B.A. degree in psychology at Swarthmore College in 2003, where he was an All-Conference running back.

To learn more about Ken and follow him, visit his website or follow him on Instagram.

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Do you really know how to implement eccentric training effectively? In this episode, Dr. Tim Suchomel, an Associate Professor at Carroll University and a leading researcher on all things strength and power, breaks it down for you.

Tim sets the record straight on what eccentric training is, the various methods, and their role in athletic development. Tim also discusses recent research on eccentric training, its mechanics, and the evidence of its effects on hypertrophy, rate of force development, deceleration, and change of direction. He explains the three components of accentuated eccentric loading (AEL) and its potentially unique benefits. Finally, he gives his recommendations on the practical application of eccentric training and the complexities of implementing eccentric training long-term, as well as the pros and cons between using and not using AEL.

Along the way, Tim shares his unique approach to student education by having them serve as strength and conditioning coaches for the university, and how this hands-on experience is a game-changer in preparing students for the future. He also shares the art of implementing sports science at the NCAA Division III level.

Don't miss this opportunity to learn from one of the leading researchers and practitioners in the field of strength & conditioning!

Time Stamps:

[2:43] How Tim gives his students practical experience

[7:08] Implementing and communicating sports science at the DIII level

[13:30] Defining eccentric training and its methods

[20:26] How eccentric training works, its physiological effects, and its potential benefits

[29:05] The three factors that define accentuated eccentric loading (AEL)

[31:54] Guidelines and recommendations for implementing AEL

[49:17] The pros and cons of AEL

Dr. Tim Suchomel is an associate professor of exercise science and program director for the master's program in sport physiology and performance coaching at Carroll University. In addition to his teaching responsibilities, Tim serves as the director of the Carroll University Sport Performance Institute and a human performance coach. Tim has published over 85 peer-reviewed journal articles on strength and power development, weightlifting movements and their derivatives, and athlete monitoring. He is a certified strength and conditioning specialist (CSCS) and registered strength and conditioning coach (RSCC) through the National Strength and Conditioning Association and a USA Weightlifting Level I Coach.

To learn more about Tim, you can follow him on Instagram. To see the papers mentioned in the episode and Tim's work on eccentric training, you can find them on ResearchGate.

Stay up to date on episodes and guests by following The Performance Connection Podcast on Instagram!

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In this episode, Alex Sarama joins to share his unique coaching philosophy when developing skillful, adaptable athletes. Drawing on ecological dynamics, constraints-led approaches (CLA), and differential learning (DL) his goal is to revolutionize player development.

From his early coaching days in the UK to his NBA experience and global coaching journey, Alex discusses the limitations of traditional coaching methods and how modern movement science can help athletes become adaptable, dynamic performers in the heat of competition. Whether you’re a strength & conditioning coach, personal trainer, or sport scientist, this episode provides actionable insights into how learning and training should work hand-in-hand to optimize performance.

Time Stamps:

[06:00] Writing "Transforming Basketball"

• How Alex self-published a professional-level book
• The challenges of writing and organizing thoughts into a book
• Why the book became a springboard for his company

[14:00] The Problem with Traditional Coaching Approaches

• The disconnect between coaching methods & movement science
• Why repetition-based drills don’t build true skill adaptability
• Breaking the myth: More reps ≠ better performance

[18:00] Implementing the Constraints-Led Approach (CLA)

• How skill is actually developed through dynamic environments
• Why small-sided games are more effective than traditional drills
• Practical examples of CLA in basketball development

[25:00] Teaching Novice Players with CLA & Differential Learning

• How to design training for beginners
• Task simplification vs. decomposition—why traditional methods fail
• Real-world coaching scenarios: Using DL & CLA to expand skill adaptability

[33:00] How to Measure Skill Transfer & Performance Gains

• Using film, analytics, and real-time adjustments
• Why customized data and KPIs matter more than generic stats
• How NBA teams should rethink their analytical approach

[42:00] The Future of Coaching & Skill Acquisition

• Why sports is at the beginning of its "Moneyball" era for skill acquisition
• The importance of breaking silos between coaching, analytics, & performance science

Alex Sarama is currently the Director of Player Development for the Cleveland Cavaliers in the NBA. He previously worked for NBA Europe based in Madrid, as well as Paris Basketball in the EuroCup and the Rip City Remix (the Portland Trail Blazers’ G League Affiliate).

Alex is also the founder of Transforming Basketball. He is widely regarded as an industry-leading practitioner within the field of contemporary skill acquisition and more specifically, the usage of the constraints-led approach. His book, Transforming Basketball, was released in April 2024. He has delivered clinics in over 40 countries around the world and worked as a coach developer for numerous organizations and international basketball federations.

You can follow Alex on Instagram and Twitter.

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