Derek Wilcox | Cultivating Sustainable Strength and Performance

01/22/24 • 54 min

In this episode of the Performance Connection podcast, we connect with Derek Wilcox. Derek provides insights that bridge the gap between academia and the weight room, and tackles the nuances of sustained progress in the quest for strength and performance.

We cover the critical elements of managing training workload and making adjustments to ensure continued gains. Whether you're a seasoned athlete or just beginning your fitness and strength journey, you'll take away important nuggets from Derek's advice on setting realistic goals and embracing a long-term mindset. Additionally, you'll learn how to intuitively regulate your training, ensuring that each session maximizes your potential without risking burnout or injury. Derek's approach to training, with an emphasis on simplicity and smart programming, serves as a blueprint for anyone looking to build sustainable strength and make the most out of their time under the bar.

Time Stamps:

[1:30] Challenges and nuances of sports science research

[5:44] Derek's background and experience in strength sports

[10:05] The role of strength in Jiu-jitsu

[12:04] Keys to longevity in training and strength sports

[21:26] Understanding progress and workload management in training

[26:46] Finding the appropriate threshold of variety and novelty for sustained progress

[30:57] The importance of autoregulation

[39:26] How Derek found consistent progress on his way to squatting 1000 pounds

[49:53] Identifying quality information that will stand the test of time

Dr. Derek Wilcox is a coach, educator, and record-holding strength athlete. While he competed in both Strongman and Highland games, he's most known for his powerlifting career where he was the lightest lifter to squat 1000lbs at a bodyweight of 194. Derek now applies his vast knowledge as a coach for Renaissance Periodization to help a diverse range of clients, from competitive athletes to those seeking general fitness. He earned his doctorate in exercise physiology and performance from East Tennessee State University.

You can learn more from Derek by following him on Instagram.

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

Hosted on Acast. See acast.com/privacy for more information.

Time Stamps:

[1:30] Challenges and nuances of sports science research

[5:44] Derek's background and experience in strength sports

[10:05] The role of strength in Jiu-jitsu

[12:04] Keys to longevity in training and strength sports

[21:26] Understanding progress and workload management in training

[26:46] Finding the appropriate threshold of variety and novelty for sustained progress

[30:57] The importance of autoregulation

[39:26] How Derek found consistent progress on his way to squatting 1000 pounds

[49:53] Identifying quality information that will stand the test of time

You can learn more from Derek by following him on Instagram.

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

Hosted on Acast. See acast.com/privacy for more information.

Previous Episode

Sean Casey | Strategies to Enhance Brain Function and Optimize Cognitive Performance

Registered dietitian and performance coach, Sean Casey, joins the show again to discuss strategies for enhancing cognitive abilities. From battling ADHD without medication to harnessing the power of a diet that fuels your brain, there are a ton of takeaways for anyone hungry to optimize their mental prowess. Sean explains not just how to maintain a competitive edge, but also how to nourish your brain for peak performance, touching on everything from neurotransmitter efficiency to the work of the glymphatic system during sleep.

Sean gives simple lifestyle choices that benefit brain function, including exercise and light exposure. He also introduces the potential of nootropic supplements like citicoline, alpha-GPC, and huperzine A, and we examine how these substances might enhance your cognitive functions. We also navigate the intricate web of emerging research, highlighting the importance of choosing the right supplements and unraveling the complex relationship between gut health, brain health, and overall well-being.

Lastly, our conversation turns to supplements that can give you an edge in focus and cognitive performance. Sean discusses the synergistic effects of caffeine and theanine, the potential of nootropic supplements like lion's mane mushrooms, and the protective effects of creatine. By the end of the episode, you'll be equipped with a toolkit of strategies to elevate your mental game, whether you're an athlete, executive, or simply someone passionate about brain health!

Time Stamps:

[4:08] Why brain and mental performance has become a sought-after quality

[7:14] Physiological ways we can impact our brain's functioning

[16:47] The role of sleep in cognitive performance and how to improve sleep quality

[25:12] How physical activity improves brain function and cognitive performance

[31:00] Nutrition strategies to support brain function

[37:12] Supplementation to enhance cognitive performance

[50:19] The future of nootropic supplementation

[57:30] The impact of inflammation and gut health on brain health

Sean Casey is a member of the Evolve Wellness science team with Hometown Pharmacy of Wisconsin, which is a group of 70 independent pharmacies in the state of Wisconsin dedicated to proactive healthcare. In this role, Sean is responsible for evaluating dietary supplements, creating new supplement formulations, community education, and supporting overall proactive health services within the organization. He is also the Director of Applied Human Performance for the Sports Pharmacy Network. Sean has traveled the world helping clients maximize health, wellness, and athletic performance. His clients include everyone from amateur athletes to elite professionals, including Olympic gold medalist, Viktor Axelsen.

You can follow Sean on Instagram.

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

Hosted on Acast. See acast.com/privacy for more information.

Next Episode

Jessica Beal Stahl | Understanding Hormone Testing and Common Issues in Athletes

In this episode, we unravel the intricate world of hormones and their impact on health and athletic performance. Joining the show is Jessica Beal-Stahl, a clinical sports pharmacist whose blend of professional knowledge and personal experience, makes this discussion a treasure trove for anyone interested in sports pharmacy, performance, and hormone health.

We start by navigating the complexities of interpreting at-home health tests and hormone function for athletes. Understanding the nuances of menstrual cycles, training effects, and seasonal variations becomes key as we consider the importance of establishing baseline health markers. Jess emphasizes the significance of comprehensive education for medical professionals, highlighting the collaborative nature of sports medicine teams. We also dissect common hormonal challenges such as PCOS and RED-S, stressing the importance of awareness and support among coaches and healthcare providers in managing these conditions.

Rounding out the episode, we tackle the multifaceted issue of low testosterone levels and its prevalence among men of all ages. We delve into the broader implications of hormonal health, discussing the potential for subclinical issues to manifest into more significant health problems if left untreated. The discussion extends to cover the impact of genetics on nutrient metabolism, shedding light on the importance of vitamin D and thyroid health. For anyone seeking to broaden their understanding of hormone-related health issues or looking to optimize their health and performance, this episode is a must-listen, offering valuable insights and resources for further exploration.

Time Stamps:

[3:04] The scope and role of a clinical sports pharmacist

[10:59] Understanding hormone testing

[16:40] How hormone physiology impacts testing interpretation

[20:15] Common issues in high school and collegiate athletes: PCOS and RED-S

[27:48] Identifying and addressing low testosterone in men

[38:22] Other common issues: thyroid and vitamin D

[46:40] Educational resources for learning more about hormones

[49:05] The impact of endocrine disruptors on hormones

[55:28] Information on the Sports Pharmacy Network

Dr. Jessica Beal-Stahl, PharmD, is the founder of The Athlete’s Pharmacist, a consultant sports pharmacy practice that combines her passions of athletics and pharmacy.

Jess received her Doctorate of Pharmacy from Mercer University in 2009 and has been practicing as a Director of Clinical Services at a local independent community pharmacy in Merritt Island, Florida. She also serves as a functional health coach for Island Direct Primary Care.

Jess specializes in working with athletes who suffer from hormone imbalances, menstrual irregularities, decreased performance, and poor gut health. She is on a mission to help athletes understand their physiology, particularly the critical role nutrition, recovery, sleep, and mindset play in optimizing human performance and, in turn, escalating their sports performance.

You can learn from Jess and follow her on Instagram.

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

Hosted on Acast. See acast.com/privacy for more information.