The SHIFT Show

• Should Gymnasts Run For Cardio? Rethinking Methods

  Is running the best cardio for gymnasts? Or is it doing more harm than good?Dave Tilley and Diwesh Poudyal challenge traditional gymnastics conditioning methods, offering evidence-based alternatives for building aerobic capacity and sport-specific metabolic fitness without excessive impact.• Exercise physiology basics: aerobic system (recovery), anaerobic lactic (1-2 minute efforts), and anaerobic alactic (brief max efforts)• Mile runs are "junk conditioning" - they don't build true aerobic capacity while adding unnecessary impact stress• Better aerobic base through 25+ minutes at 120-150 heart rate on bikes or through properly designed circuits• Preseason training should use shuttle runs, med ball circuits, and intervals to build specific metabolic capacity• Use safe, low-impact tools first before transitioning to routine-specific conditioning• Periodize across three phases: off-season (aerobic base), early preseason (metabolic prep), late preseason (routine integration)• The quality of conditioning matters more than how "hard" it feels - focus on physiological adaptation rather than exhaustionEmail [email protected] to discuss conditioning strategies for your gymnastics program.We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

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• Beyond Skills: Trust Culture in Gymnastics

  Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Leadership style significantly impacts athletic performance, with research showing better injury rates and attendance when coaches foster positive environments and clear communication.• Life stress and physical recovery draw from the same biological resources• Studies show students with higher life stress levels take longer to recover from workouts• Injury risk increases during exam periods when students experience elevated stress• Coaches who create open dialogue environments build trust with their athletes• Successful programs focus on caring about people first, then establishing shared missions• Being authentic as a coach builds credibility with athletes• Different coaching personalities can be effective, but shared values and ethics matter most• Research confirms transformative coaching styles correlate with fewer injuries than authoritarian approaches• Leading by example remains one of the most powerful coaching tools• Open-minded coaches willing to learn new approaches model growth mindset for athletesWe appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

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• Gymnastics Elbow OCD Best Practices

  Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here!https://courses.shiftmovementscience.com/Rehabbing elbow injuries in young gymnasts requires a specific approach, especially when dealing with osteochondritis dissecans (OCD) lesions and other complex conditions that lack standardized return-to-sport protocols.• Elbow OCD occurs when repetitive compression creates a "pothole" in the cartilage of the capitellum• OATS procedure uses a bone plug from the knee to replace damaged elbow cartilage• Young patients who are casted post-surgery develop significant stiffness issues• Creative approaches like using heat while allowing distractions help children tolerate stretching• Weight-bearing should typically be delayed until 12 weeks post-surgery, unlike knee/ankle protocols• Strength training with BFR can help maintain muscle mass during non-weight-bearing phases• Handstand progressions should begin with sideways walking against a wall to control loading• Return-to-sport protocols should follow 2-week phases with progressive increases in repetitions and surface hardness• Hand position during skills affects injury risk—neutral or slightly turned in positions distribute forces better• Strength testing should assess shoulder, elbow, and grip symmetry before return to full gymnasticsWe're finalizing a comprehensive paper for the Journal of Sports Physical Therapy that will provide detailed rehab protocols from day one post-surgery through six months of recovery, creating a resource for clinicians who don't regularly work with gymnasts.We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

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• Why Off Season Matters: Mastering Workloads in Gymnastics

  Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses herehttps://courses.shiftmovementscience.com/In this episode, Dave introduces a new podcast format featuring co-host Alea as they tackle the science of workload management in gymnastics and injury prevention strategies. The pair examines groundbreaking research on training load spikes and why smart preparation matters more than ever.• Tim Gabbet's research shows injury risk increases dramatically when workload spikes more than 50% in a week• Injuries typically appear 1-2 weeks after workload spikes, making the connection hard to identify• Gymnastics presents unique challenges with multiple events creating overlapping stress on similar body structures• The "Floor to Ceiling" model illustrates how raising baseline fitness levels before preseason reduces injury risk• Dave and colleagues developed a gymnastics-specific workload monitoring system combining time, perceived exertion, and intensity factors• Their research tracking collegiate programs showed preseason has highest physical demands while postseason has greatest mental strain• Summer preparation is crucial for building strength and conditioning before preseason begins• Carefully managing plyometric progression before ramping up routine volume helps prevent overuse injuries• Implement gradual progression from skills to parts to half-routines to full routines• Plan training with strategic recovery periods (approximately three weeks on, one week reduced)If you have topics you'd like us to cover in future episodes of this new format, please reach out and let us know!We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

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• Helping Athlete's With Body Image and Food Insecurity Ft. Tasia Lancaster

  We appreciate you listening! To learn more about SHIFT, head here - https://shiftmovementscience.com/To learn about SHIFT's courses, check our website here - https://courses.shiftmovementscience.com/Also, please consider rating, reviewing, and sharing the podcast with your friends! Thanks :)Thanks for listening to The SHIFT Show! Check out SHIFT's most popular courses here! https://courses.shiftmovementscience.com/Want to join our online educational community of over 1000 gymnastics professionals and get 40+ hours of gymnastics lectures? Join The Hero Lab below!https://shiftmovementscience.com/theherolab/ Check out all our past podcast episodes here!https://shiftmovementscience.com/podcast/

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