The Youth Fitness Podcast™

Jeff and Keegan Martin host Coach Dan Quesenberry of Brand X® Nashville and Ravenwood High School Strength Coach to discuss running an effective High School Strength & Conditioning program. Coach Q, was named Physical Education teacher of the year for The State of Tennessee in 2018, has over 20 years teaching PE to youth within schools, and has Coached High School Football for over 15 years. We talk about the what, why and hows surrounding implementing a new and successful strength and conditioning program within a High School setting.Episode Highlights:2:39 "Because You can Doesn't mean you should"3:58 Teens and the "Ignore-Question-Trust " process5:36 How did you introduce Brand X® principles?8:05 Thoughtfully jumping into an existing Program, Freshman to Seniors10:40 In Season Programming11:05 Tips on How a positive impact on CNS and motor pattern emphasis can co exist14:58 Training protocols, overtraining and rest & recovery16:48 Balancing "The Outcomes" Versus "The Culture"19:06 Team Training Logistics23:35 Staffing, Organization and Tracking Magic28:45 Developing a great Culture31:36 Tips on selling Strength & Durability35:00 Communication with athletes who do "extra" training38:10 Success Stories44:28 Brand X® Nashville The Lab45:39 Female Athletes #LetHerLiftLinks:RavenwoodStrength on Twitter https://twitter.com/wcsRHSstrength?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5EauthorBrandX®Nashville on instagram https://www.instagram.com/brandxnashville/

In their first podcast appearance as a family, Dr. Kelly Starrett, Juliet Starrett and their accomplished daughters, Georgia and Caroline. aka "The Quad of House Starrett" Join The Youth Fitness Podcast, Keegan Martin, Jeff and Mikki to add their perspectives and stories on growing up in, and raising a Movement Focused Family. Feeding, eating, sleeping and moving, modeling movement, the importance of community, a map for kids athletic development in sport, delicious cookies and more.Youth Game described by Lily of Brand X® St Louis, "Marco Polo Dodgeball"Episode Highlights:3:35 "Veggies & Eggs"5:20 Candy and contraband8:48 #1 Eat Food, and #2 SleepKeeping an awareness not to create disordered eating11:26 Georgia's Bake Shop15:08 How modeling, a community and movement choices create a plan for healthy active kids17:30 Gaining knowledge of how movement makes you FEEL, movement motivation goals and scheduling20:00 Tipping the Stress bucket, the value of exposure to a multitude of sports and a diversemovement skill set, using skilled conditioning and movement snacks29:40 Perspectives on the advantages to having some Strength & Conditioning background, the biggest positive takeaways33:45 Planting the seeds, getting involved with your kids teams44:18 Experiencing how fun it is to be fit and be on adventures, model it!46:37 As parents on the sidelines, as kids on the field, "If I care they care, If I don't care they don't care."51:00 The Starretts roadmap to Youth Athletic DevelopmentLinks:GeorgiasBakeShop.comTheReadyState.com

The Sport Parent is one of the most common client avatars for Youth Fitness Coaches.Jeff, Mikki & Keegan discuss basic strategies for communication with and education of invested sporty families on how youth coaches support their goals. Expectations, exposure, passion and current sporting realities are all on the table.Episode Highlights:2:15 In many ways Sports Parents are the easiest to talk with, they immediately give you their goals3:10 Bringing a passion for kids success3:56 Parents often romanticize their sport experience 5:56 Is more better?7:15 Studies show college recruiters now look for 2-3 sport athletes9:35 Motor pattern training and strength are protective and always support parents goals.10:40 Staff Tips

Our amazing and accomplished friend Dr. Cort Payne drops in to talk with us about training youth, clinical setting experiences how we connected while he was coaching kids for the Healthy Hearts program at Children's Heart Center of Nevada, pathways for continuing fitness for lifelong health and developing trust and positive environments as the basis for youth to thrive physically.Pop's GymWe end with a game, as Ethan and Tommy, age 14 of Fit 2 Shine, a Brand X® Training Center in Sydney, Australia present their favorite game, "Tyre Sled Pull".Highlights:2:30Dr. Cort Payne and the Healthy Hearts Program at Children's Heart Center Nevada6:35Collaborative family nutritional models, athletes and peer impact awareness 10:13Observations on clinical setting programs and local community support tactics for ongoing healthy futures14:15 Education and Professional growth, the importance of local community networking and the legacy of Pop's gym 18:30One thing youth Coaches should know...Kids & Teens need a positivity rich experience to stay engaged enough to create lasting impact20:33Developing Trust - "I always knew you would protect us" 22:34"It's 100% about Skill development" youth are literally still developing a system, leave room for growth24:34Promote small incremental adjustments over time, avoiding the need to regress and de-load25:48Positivity rich environments, successful days, great feedback and the non physical aspects that motivate28:09Trust your program, physical results will come. Developing resiliency and supporting good mental health through confidence, competence and trust31:26Challenging gross movement patterns for preschoolers and the joy of Movement Play35:55Age relevancy and sport37:09Local Good Works for Youth and Doing What is Best For Kids™

The Martins' discuss and define the concept of the often mentioned phrase "Movement Solutions". Sadly, youth do not experience the same number of opportunities for exploration and experimentation within movement as they did a decade ago. A variety of proven ideas are presented that can boost opportunities for movement exploration and learning within your youth program. We end with a Guest Game with Lily Of Brand X® St Louis describing "Steal the Bacon"Listen Now!Please check our Instagram account @thebrandxmethod for April 19 2022 for the referenced videoEpisode Highlights:1:20 What are Movement Solutions? for a visual see IG post April 19 2022 of two boys and two solutions2:43 Training efficiency and increased toolset through exposure to a multitude of environments and patterns 5:18 Concrete pre teen and teen examples in programming, plus open ended tasks, allowing for exploration and experimentation8:20 How peer group learning accelerates movement solution toolsets9:50 Concrete kids examples in programming, Limbo and Follow the Spartan Leader Obstacle Course10:55 Base Build Boost in application to Movement Solutions

Jeff and Mikki and Special Guest Paul Ticen of Paul Ticen Law discuss two common mistakes trainers make that can increase exposure as well as a few actionable Best Practices.Show Highlights:4:51 Helping Listeners avoid the two most common mistakes5:24 The role of the trainer, manager or owner10:15 Does Youth specific education matter?12:26 #1 most common mistake - Not projecting forward the repercussions of your plan, are they lowering or mitigating risk?12:38 #2 most common mistake- Not using proper exercise progressions13:44 Long term safety and Incremental progressions with vulnerable populations15:35 Best practices with youth include: avoiding the 2 most common mistakes, incremental progression and avoiding shiny objects.

Hop on with Jeff, Keegan, Mikki for easy to follow ideas on how to approach and present nutrition in a developmentally appropriate way, while avoiding the minefield of concerns surrounding food, family, culture, myths and eating disorders.Bonus advice from a future full interview episode featuring Special Guest Alfia Dunbar MS who currently works in a therapeutic setting to assist youth to recover from eating disorders.Show Highlights:1:05 Developing a healthy relationship with food2:44 5 year olds and macros? avoiding good bad framing5:02-7:59 Alfia, awareness from an expert in the field, eating disorders and bringing youth back to health8:32 "All the time foods", and "sometimes foods"10:24 Base Build Boost developmental appropriateness and avoiding the rush to performance based concepts13:00 Performance stage and the education process14:09 Parental engagement, facts and the minefield of emotion and culture surrounding nutrition

Jeff, Keegan and Mikki discuss common issues with youth lifting protocols and optimized strategies and solutions for best development, engagement, strength and success. The Martins programs created over 100 Youth State and National Records for dozens of kids and teens aged 8-17 over five year periodGuest, Sorcha age 14, of FSM Youths a Brand X® Lab in Wicklow Ireland with her favorite game, "Kettlebell Races”Episode Highlights:1:19 Movement Patterns & Loading can be separate 3:03 Pairing non complex strength with platform work4:19 Honoring motor learning and plateaus 7:35 Tension and building strength around the Core and Hips13:30 Favorite Methods

A world class example of providing excellent, motivating, empowering and movement rich environments in schoolsJustin Harris, Athletic Director and PE Teacher Extraordinaire for Forsyth School in St Louis, Missouri,parent, sport coach and Brand X® Staff member, talks with Jeff and Mikki about School programs, strength & conditioning as sport support, a parents role guiding and mentoring, taking risk and flying squirrels.Today's youth guests are Frances and friends from Brand X Stockholm describing the "flip the cone" game.

Keegan Martin discusses with his parents his own experience and perspective on coaching your own kids. Together Keegan, Jeff and Mikki provide advice, strategies and tactics to create positive outcomes.Lily from Brand X® St Louis describes another favorite kids game.Visit: https://thebrandxmethod.com/Follow: https://www.instagram.com/thebrandxmethod/

"Strength & the Sumo Stance Shocker"Jeff and Mikki discuss Kids, Teens, strength weights, and the great transferability of training the right positions for health sport or fitness in under 18 minutes. Listen for the young guest and their favorite game-at the end.

In this very first episode of The Youth Fitness Podcast™, Jeff, Mikki and Keegan Martin discuss Movement Gaps, what they are and why they are so important to a coaches understanding of youth development, athleticism, and movement in general. We chat about how we can build great motor patterns that fill those “Gaps”, reverse the trend and put kids and teens on a positive path for healthy growth in fitness and sport.Tune in to find out more!