Coach Em Up Podcast

Check out Ashley on socials! @dr.dwyer Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Dr. Ashley Dwyer joins Tim Riley to break down how chronic underfueling and overtraining wreck your hormones, what the polyendocrine metabolic ovarian syndrome (PMOS) diagnosis changes about previous PCOS treatment, and what creatine benefits for women actually look like in practice. Ashley Dwyer went from retail pharmacy to NPC bodybuilding to complete hormonal burnout before she hit 30. Every specialist she saw handed her a prescription instead of asking one question about how she was training or eating. Sound familiar? Tim and Ashley dig into the real mechanics behind HPA axis dysfunction and thyroid suppression, signs of endocrine burnout that most athletes brush off as just being tired, and why your labs can say "normal" while your body is running on fumes. They cover the four distinct subtypes of PMOS, why carbs and cortisol have a direct relationship your coach probably never explained, and what a legitimate reverse dieting after bodybuilding show protocol actually looks like when it is done right. If you or someone you coach is under-eating, overtrained, and wondering why nothing is working, this episode has the answers. Subscribe to never miss another episode! Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:01:55 - College Football and Weight Room Culture 00:07:55 - Retail Pharmacy Life 00:11:15 - NPC Bodybuilding, Orthorexia, and Undereating 00:15:40 - Endocrine Collapse and Conventional Medicine Failures 00:23:00 - Underfueling in Athletes and the Female Athlete Triad 00:28:53 - HPA, HPT, and HPG Axes 00:34:30 - Down-Regulation and Intuitive Eating 00:40:00 - Clinical Intake Process and Reverse Dieting Protocol 00:46:40 - PCOS Reclassified as PMOS and Western Medicine Shortcomings 00:52:15 - The Three Root Drivers of PMOS 00:58:30 - Supplements vs. Foundations 01:04:22 - Three Things, Rant and Rave, and Alternate Careers 01:10:10 - Overrated vs. Underrated and Unsolicited Advice #CoachEmUpPodcast #DrAshleyDwyer #PCOS #PMOS #HormoneHealth #FemaleAthlete #MetabolicHealth #FunctionalHealth #Podcast #WomensHealth

Check out Zack on socials! @zack_zillner Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Tim Riley and Zack Zillner are back in the Austin studio for a full Q&A episode covering strength and conditioning coach salary debates, NCAA 20-hour rule logistics, shin splints, eccentric quasi-isometrics, AI in programming, NIL culture, and whether Tim could survive a bear fight. Zack breaks down the operational reality of the NCAA 8-hour off-season rule and the full 20-hour in-season window, and explains why sport skill execution will always beat weight room numbers when practice time is limited. Tim reflects on private sector coaching ethics: when an athlete is already buried under school practices, an extra meal often does more than another squat session. Q&A covers how to build work capacity, why eccentric quasi-isometrics are mostly social media noise, meathead hypertrophy as connective tissue insurance, sleep tracking anxiety and its effect on athletic performance, in-person coaching requirements before going online, AI tools like Relay for programming templates, NIL and transfer portal impact on athlete work ethic, low-tech athlete monitoring tools, and bucket list podcast guests. Don't forget to subscribe! Produced by Q6 Media https://q6.media 00:00:00 - Bear Fight Cold Open 00:00:32 - Happy Birthday Zack! 00:03:14 - NCAA 20-Hour Rule Breakdown 00:07:29 - Weight Room vs. Court Time Tug-of-War 00:14:05 - Private Sector Coaching 00:18:05 - Strength and Conditioning Coach Salary Debate 00:37:52 - In-Person Coaching Before Online Coaching 00:44:30 - Managing Shin Splints in Sprint Training 00:47:16 - Debunking Eccentric Quasi-Isometrics 00:51:10 - Meathead Hypertrophy vs. Sport-Specific Training 00:53:37 - How to Find Your Coaching Style 00:57:00 - How to Build Work Capacity 00:58:19 - Sleep Tracking Anxiety and Athletic Performance 01:02:20 - Bucket List Podcast Guests 01:08:04 - Advice for International Coaches Interning in the U.S. 01:09:42 - Biggest Challenges in Basketball Strength and Conditioning 01:12:43 - AI for Strength and Conditioning Programming 01:17:36 - NIL and Transfer Portal Impact on Athlete Work Ethic 01:23:08 - Low-Tech Athlete Monitoring Tools 01:27:07 - Bear Fight Simulation #CoachEmUp #StrengthAndConditioningCoach #StrengthCoachPodcast #AthleticPerformance #CollegiateStrengthCoach #NILAthletes #SportScience #StrengthCoaching #Podcast #ZachEvenEsh

Check out Tim on socials! @timrileytraining Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Tim Riley goes solo on the Coach Em Up Podcast for a Q&A covering apex competition rules, sprint training for beginners, OCD diagnosis, sobriety, and much more. He shares combine stories, his biggest coaching blunders, and why carbs are still the OG performance enhancer. He breaks down the viral Hyrox biohazard incident in Beijing and uses it to set the record straight on Apex competition health policy. Then he rewinds to age 26, no car, no phone, no money, walking to his first training job out of a Florida halfway house, and explains how he became the person he is today. On the business side, Tim talks about how watching physical therapist David Gray build ethical, high-value content convinced him to post consistently and eventually launch Cheat Code, open his own gym, and build Apex from the ground up. He shares his rules for hiring new coaches, the real reason Apex does not use weight classes, and his 2026-2027 expansion targets. Tim walks through how to improve broad jump mechanics with the Blaine Broad progression, covers sprint training for beginners with a slow-to-fast, low-impact-first framework, and shares his experience training Xavier Worthy. He also recounts two genuinely catastrophic coaching mistakes involving a plyo box and a Swiss ball on a treadmill. The back half of the episode goes personal. Tim opens up about his OCD diagnosis and how Exposure and Response Prevention therapy finally gave him tools that worked. He also reflects on fatherhood, egocentric bias, and what it actually means to live instead of just survive. This is a strength and conditioning podcast that does not stay in its lane. That is the point. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:01:28 - The Hyrox poop incident 00:10:32 - Advice to his 26-year-old self and early sobriety 00:14:48 - Finding venues for Apex and expansion hurdles 00:18:11 - Building influence, business ethics, and launching Apex 00:29:52 - How to improve your broad jump 00:32:49 - Scaling brands and rules for hiring coaches 00:37:13 - Game speed vs weightroom skill 00:40:46 - Biggest coaching mistakes 00:50:11 - Sprint training for beginners 00:54:08 - Apex 2026-2027 road map and international expansion 01:01:38 - Stepping back from full-time client training 01:06:01 - Why Apex does not have weight classes 01:10:41 - Unsolicited advice, lying, and egocentric bias 01:18:20 - Pure OCD diagnosis and Exposure Response Prevention therapy 01:29:11 - Carbs for athletic performance, fatherhood, anxiety 01:37:27 - Managing career transitions and embracing uncertainty #CoachEmUpPodcast #ApexCompetition #SprintTraining #StrengthAndConditioningPodcast #BroadJump #MentalHealth #OCD #NFLCombine #XavierWorthy #Podcast

Check out Alec on socials! @alecblenis Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Hybrid athlete and coach Alec Blenis is back for his SIXTH appearance on Coach Em Up! Alec breaks down his pursuit of a sub-2:30 marathon while holding serious muscle, training alongside Paris Olympian Yaseen Abdalla, and surviving sodium bicarbonate's most brutal side effects. Alec Blenis is a hybrid athlete who has been chasing the sub-2:30 marathon while maintaining elite-level strength. In this episode he lays out exactly how he got there: doubling weekly running volume to 75 miles, outsourcing his programming to coach John Davis to kill decision fatigue, and training on treadmills next to a guy who ran a 2:11 in Paris. The interference effect is real, but Alec explains how adaptation eventually brought strength back online. He also speaks on his unorthodox fueling, drinking a liter of OJ a day and over 400 grams of sugar total to maintain his training. From there, things get weird in the best way. Tim and Alec break down backyard ultramarathon psychology through Mark Dowdle's 5-day performance in Germany, dissect trainer Joel Seedman's Instagram content connecting 90-degree squats to theology, and then unload a stacked Q&A covering high-carb marathon fueling strategy, unilateral vs bilateral training, hybrid athlete training split design, HRV usefulness for athletes, endurance training for heavy runners, treadmill stiffness vs road running, and whether mental toughness drills are actually overrated. If you are running a marathon while lifting heavy, training concurrently, or just trying to understand the interference effect without losing your mind, this episode has you covered. Produced by Q6 Media https://q6.media Timestamps: 00:00:00 - Introduciton 00:01:41 - Alec's Running Background and Sub-2:30 Marathon Goal 00:07:04 - Marathon Benchmarks, Coaching Value, and the Interference Effect 00:12:48 - Training with Yaseen Abdalla and Mitch Ammons 00:18:23 - High-Carb Fueling: OJ, Sugar, and Surviving Austin Heat 00:27:18 - Backyard Ultras and Mark Dowdle's Psychological Warfare 00:35:36 - Joel Seedman's Eccentric Isometrics and Theological Squats 00:46:14 - Tim's Best and Worst Qualities 00:50:06 - Unilateral vs Bilateral Training 00:52:11 - Session Flow vs Exercise Ordering 00:53:30 - Building Muscle Under High Endurance Fatigue 00:55:04 - Smartwatch Metrics and HRV Skepticism 00:59:01 - Structuring a Hybrid Training Split 01:00:45 - Sodium Bicarbonate Side Effects 01:06:33 - Weekly OJ Totals and Apex Australia Plans 01:09:16 - Single High-Volume Run vs Spreading Weekly Mileage 01:10:06 - Endurance Training for Heavy Athletes 01:15:02 - Heat Acclimatization and Overrated Mental Toughness Drills 01:20:07 - Treadmill Stiffness vs Road Running #HybridAthlete #ConcurrentTraining #AlecBlenis #CoachEmUpPodcast #MarathonTraining #InterferenceEffect #RunningAndLifting #EnduranceTraining #Podcast #StrengthAndConditioning

Check out Jason on socials! @Jason_rotger @jasonrotger Use code "coachemup10" for 10% off EVERYTHING at https://eleiko.com/coachemup Head over to https://ovrperformance.com/coachemup and get $25 off Grab a Subscriber tee at https://www.dripthatdelivers.com Speed and performance coach Jason Rotger joins Tim Riley to break down speed training, sprint mechanics, and vertical jump training the right way. From a near-fatal BMX crash at 15 to Division I decathlon at FIU, Jason's story is as wild as his coaching methods. He dropped his own 100m from by ditching heavy squats, and he'll tell you exactly why your weight room obsession might be killing your speed. Jason Rotger went from BMX national rankings to pole vaulting, then earned a D1 scholarship as a decathlete at Florida International University. Along the way, he dealt with ankle surgery, a torn labrum, a supraspinatus tear, and a sprint plateau that had him squatting 435 lbs at 175 lbs bodyweight and still running an 11.8 hundred meter. The fix? He stopped squatting and started sprinting. That single shift dropped his time almost immediately. This episode covers the how to run a faster 100m debate head-on, the real role of plyometrics for sprint speed, timing gates as a non-negotiable coaching tool, 40 yard dash start technique, and how to improve broad jump distance fast. Jason also breaks down decathlon training volume, pole vault physics, and why sprint coaches need to invest in timing equipment for their athletes. He also opens up about completing his first full decathlon post-college without injury. You only lose when you quit. Produced by Q6 Media https://q6.media 00:00:00 - Introduction 00:02:06 - BMX Racing Career and Near-Fatal Crash 00:11:28 - Transition to Pole Vaulting 00:19:14 - D1 Decathlon at FIU and Injury Streak 00:27:36 - First Full Decathlon and Process Mindset 00:31:00 - Mental Grit and the Rocky Influence 00:34:49 - Sprint Plateau and Heavy Squats 00:39:45 - Coaching Collegiate Sprinters to 25 mph 00:44:49 - Vertical Jump Training and Volleyball Athletes 00:48:25 - Coaching CrossFit Athletes for Combine Events 00:52:54 - Combine Timing Systems and Hamstring Injury Risk 01:02:14 - Pole Vault Physics and Apex Targets 01:12:09 - Hottest Takes on Speed Training 01:16:02 - Authentic Brand Building and Event Swaps 01:20:05 - Three Pieces of Advice for Performance Coaches 01:22:02 - Sprint Coach Rant 01:25:41 - Overrated vs. Underrated in Athletic Performance 01:30:43 - Unsolicited Advice #SpeedTraining #SprintMechanics #VerticalJumpTraining #CoachEmUpPodcast #Decathlon #PoleVault #JasonRotger #AthleticPerformance #Plyometrics #Podcast