Squats & Science Podcast

Squats & Science Podcast Welcome to the Squats & Science Podcast hosted by USA National Team Head Coach, Arian Khamesi, and S&S Barbell Owner & Coach, Joe Cristando. In this podcast, we go over various Powerlifting topics, in detail, and use real life examples to help you better understand key concepts. In addition, we interview a multitude of Powerlifters and ask them about their training, life, and more.

  • Episode 20 – Best Squat Variations
    on 08/07/2020 at 4:13 pm

    In this episode, Coach Joe and Coach Arian go over the best squat variations for gains! They group the different variations into the best ones for improving technique, the best ones for increasing hypertrophy, and the best ones for overall strength. This episode is in conjunction with the latest S&S U video on “Technical Faults in the Squat and How to Fix Them”. Be sure to check out that video to learn how to maximize your competition squat through the following link. https://youtu.be/csDRX0kvKKU . And you can follow us on Instagram for all the latest knowledge through the following link. https://instagram.com/squatsandscience . Intro and Outro song is Holy Thursday by David Axelrod.

  • Episode 19 – Best Deadlift Variations
    on 07/24/2020 at 8:00 pm

    In this episode, Coach Joe and Coach Arian go over the best deadlift variations for gains. They group the different variations into the best ones for improving technique, the best ones for increasing hypertrophy, and the best ones for overall strength.This episode is in conjunction with the latest S&S U video on “Common Technical Errors in the Deadlift and How to Fix Them”. Be sure to check out that video to learn how to maximize your competition deadlift through the following link. https://youtu.be/IspwT80aNPE . And you can follow us on Instagram for all the latest knowledge through the following link. https://instagram.com/squatsandscience

  • Episode 18 – Interview w/ National Champion David Woolson
    on 06/19/2020 at 10:00 pm

    The boys are back and this time they have a special guest! In this episode, Coach Joe and Arian interview USA Powerlifting (USAPL) National Champion and International Powerlifting Federation (IPF) Bronze Medalist, David Woolson.The episode covers David’s background prior to Powerlifting, how David got into Powerlifting, what it was like winning Nationals and competing at Worlds, an overview of David’s current training and the use of Velocity Based Training (VBT), his goals for this year, and his all-time goals as an athlete & coach.For more information about David Woolson and us, check out the following links. , David’s Instagram – https://www.instagram.com/davidwoolson/ , David’s YouTube – https://www.youtube.com/channel/UCLoRtXJj89wzccKEqpg0uPA , Squats & Science Website – http://www.squatsandscience.com/ , Joe’s Instagram – https://instagram.com/joeycannoli_sns , Arian’s Instagram – https://instagram.com/coachariank

  • Episode 17 – Returning To Training After Prolonged Time-off
    on 05/15/2020 at 6:02 pm

    The boys sit down in this episode to discuss how a Powerlifter should return to training after an extended period of time off from training. They also go over the ins and outs of the FREE Squats & Science Coaching training block for returning to the gym named “The Iron Resurgence”.This episode and program are very applicable to the current situation with COVID-19, but they also apply to any time you have to take several weeks off from training.You can find the program at the following link.https://docs.google.com/spreadsheets/d/1UP6nKrrYEzMiPrG3TU7t7cdF4MW9Y2YzxdH6voBTOi8/edit?usp=sharing , And for more information about us, check out the following links.Squats & Science Website – www.squatsandscience.com , Joe’s Instagram – https://instagram.com/joeycannoli_sns , Arian’s Instagram – https://instagram.com/coachariank

  • Episode 16 – Meet Directing Logistics
    on 04/10/2020 at 10:00 pm

    In this episode, Joe and Arian dive right into the topic of meet directing logistics. After having run the Squats & Science Championship last month and all meets being postponed or canceled right now, they figured it’d be a great next topic to discuss. The breakdown of the episode is as follows, -USAPL meet director requirements -“Non-recurring” expenses -“Recurring” expenses -Revenue -Profit -Time investment for building registration, advertising, emails, etc -Time investment for setup, running each competition day, breakdown, submitting documents, etc -Breakdown of where the money goes for USAPL/NAPF/IPF -Obtaining customer feedback In addition, you can check out the following 2 Instagram posts by Arian that give a more detailed breakdown for the meets he ran this year. Squats & Science Championship – https://www.instagram.com/p/B-NJq9eAcna/ Boynton Barbell Championship – https://www.instagram.com/p/B7tu7WIgOsR/ And for more information about us, check out the following links. Squats & Science Website – www.squatsandscience.com Joe’s Instagram – https://instagram.com/joeycannoli_sns Arian’s Instagram – https://instagram.com/coachariank

  • Episode 15 – At Home Training
    on 03/31/2020 at 3:57 pm

    In this episode, Coach Joe and Coach Arian discuss how to train at home. They included a number of different options including having a bar and rack, only having a DB or KB, and having nothing. This episode was created to help all those affected by the current pandemic, but it can be useful at any time. They were also on IG live while recording and answered some of the questions that came in from live viewers. We’re always looking for guests to have on the show, so please contact us if you’re interested. And if you want to hear us discuss any specific topic, then please let us know. S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 14 – Competition Day Mentality w/ Coach Jacob Lynch
    on 03/28/2020 at 7:13 pm

    In this episode, Coach Arian ditches Coach Joe and brings on Coach Jacob Lynch to discuss the mental side of Powerlifting. Specifically, they focus the discussion on the day of the competition. The episode includes the following topics: 1. Arnold recap 2. Coach Jacob’s background 3. How important is the mental aspect on game day? 4. How can one mentally frame attempting a weight they’ve never tried before? 5. How should one frame game day when they aren’t competing against anyone? 6. How should one frame game day when they are competing against others for a national or world championship? 7. What are some mental things a competitor can do after missing a 1st or 2nd attempt? 8. Upcoming S&S things If you enjoyed the episode, then please let us know in the comments and be ready for more parts to come out! In addition, we’re always looking for guests to have on the show, so please contact us if you’re interested. And if you want to hear us discuss any specific topic, then please let us know. S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com Jacob’s Email – empirebarbellstrength@gmail.com Jacob’s IG – https://www.instagram.com/_theironsovereign/

  • Episode 13 – Peaking Strategies
    on 02/28/2020 at 10:08 pm

    In this episode, Coach Joe and Coach Arian discuss peaking strategies for Powerlifting competitions. They answer a number of questions revolving around peaking, including: 1. What is peaking? 2. Who should peak for a competition? 3. How heavy should you go during the peaking phase? 4. How far out should the heaviest session occur? 5. What to do during the competition week? And they finish up by discussing what’s coming up on the horizon as far as competitions. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 12 – Interview w/ Tommy Lovell
    on 02/17/2020 at 8:57 pm

    In this episode, Joe and Arian interview S&S Barbell gym member, Tommy Lovell. Tommy joins the podcast to give us an in-depth look into how he got into lifting, how he got into Strongman, his accomplishments in Strongman, his experience with performance enhancing drugs (PEDs), and more! PEDs are still seen as very taboo and discussions on them are minimal or non-existent. This makes the interview with Tommy very fascinating for those that want to hear more details about PEDs, pros and cons, mistakes to avoid, and more. As a note, the things discussed in this episode are not the viewpoints of Squats & Science. These are solely the viewpoints of the interviewee. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. Tommy’s Instagram – https://www.instagram.com/tommylynnlovell/ S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 11 – 2019, A Year in Review
    on 01/10/2020 at 7:35 pm

    In this episode, Joe and Arian do a review of Powerlifting in 2019 and give a brief outlook on 2020. First, they discuss some of the top performances for Squats & Science athletes in 2019. Lifters discussed include Kait Mendall, Chelsie Hustad, Sarah Brenner, Jonathan Garcia, Rob Ward, and Jennifer Sauter. They then transition into discussing some of the top performances and battles from all lifters in 2019. Lifters discussed include Ana Castellain, Maria Htee, Rhaea Stinn, Daniella Melo, Amanda Lawrence, Blaine Sumner, and Ray Williams. They then finish up by looking ahead to what’s coming in 2020 for the sport. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. Vote for Rhaea Stinn – https://www.theworldgames.org/awards/Athlete-of-the-Year-2019-70 S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 10 – Analyzing & Programming for Weaknesses
    on 12/09/2019 at 7:06 pm

    In this episode, Joe and Arian start off by discussing the latest things happening in the world of Squats & Science. Then, they transition into discussing the topic of how to analyze weaknesses and how to program to strengthen them. First, they go over the different types of weakness a lifter can have. They then move onto who should be trying to figure out their weaknesses, different analyzing methods, and how to pick the right exercises to strengthen the weaknesses. In this episode, Joe and Arian also answer a couple of listener questions that were sent in. As always, they then finish off the episode with what’s coming up on the horizon. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. Tracker analyzing software – https://physlets.org/tracker/ Blog post on weaknesses – https://www.powerliftingcoaching.com/blog/2018/6/3/are-you-determining-your-weaknesses-effectively S&S Website – www.squatsandscience.com S&S Instagram – https://www.instagram.com/squatsandscience/ Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 9 – 2019 USAPL Raw Nationals Preview
    on 10/11/2019 at 8:54 pm

    In this episode, Joe and Arian start off by discussing the latest things happening in the world of Squats & Science. Then, they transition into discussing the 2019 USAPL Raw National Championships. First, Arian gives a brief history of the Championships and then Arian and Joe go over which athletes they’re coaching. They then move onto some of the best weight classes to watch, other lifters worth watching, some weight class predictions and predictions on who wins best overall female lifter and best overall male lifter. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. Raw Nationals Site – https://raw.nationals.usapowerlifting.com/ Raw Nationals Live Roster – https://docs.google.com/spreadsheets/d/1_2xDbxq60QB5_dhdt2G2VNnkX1MxsurK-ItJ3_LOZvI/edit?ts=5d55e4c2#gid=0 Raw Nationals Livestream – https://www.usapowerlifting.com/live/ S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 8 – Longevity in Powerlifting w/ Jordan Berke
    on 09/27/2019 at 2:00 pm

    In this episode, we’re joined by our very own Squats & Science owner, Jordan Berke. The episode starts off talking about what’s been going on lately with S&S Barbell, S&S Coaching, and RepOne. We then transition into when Jordan started lifting weights, when he competed in Powerlifting, and what was the reason he got into each. We then delve deeper into Jordan’s mentality when he started competing versus when he competed at the National or International level, how he dealt with injuries throughout his career, and what personality traits he thinks a lifter needs to continue in the sport long-term. We close the episode asking Jordan if he has any goals left as a competitor and discuss what’s coming up on the horizon for all of us. https://www.reponestrength.com/ http://snsbarbell.com/ http://squatsandscience.com/sscoaching/ Arian’s E-mail – arian@squatsandscience.com Joe’s E-mail – joe@squatsandscience.com Jordan’s E-mail – jordan@squatsandscience.com

  • Episode 7 – Post-Meet Protocols
    on 07/19/2019 at 7:15 pm

    In this episode, Joe and Arian start off by discussing what Arian has been up to with attending meets and rumors of Jordan doing a bench only meet. They then begin the discussion on what to do after competing by talking about how many days to take off. From there, they discuss how to ease back into training, how much competition work to do versus variations, how to deal with unmotivated lifters, whether to implement cardio, and in what situations would one deviate from the normal protocols. To finish off, Arian mentions what meets he’ll be traveling to in the upcoming month, Joe talks about some melon crushing adventures, and some quick info on the upcoming S&S University. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 6 – 2019 IPF World Classic Powerlifting Championship Recap
    on 06/26/2019 at 10:36 pm

    In this episode, Joe and Arian start off by discussing Arian’s travels to Helsingborg, Sweden for the World Championships. They then begin the Championship recap by discussing how the Squats & Science athletes performed. They then move on to recapping some of the weight classes that were discussed in the preview episode and whether their predictions were right. They also discuss some of the most impressive performances of the Championship. Finally, they briefly discuss upcoming events for the Squats & Science team. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. Championship Results – https://www.powerlifting.sport/championships/results/2019/world-classic-powerlifting-championships-2019.html S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 5 – 2019 IPF World Classic Powerlifting Championship Preview
    on 06/02/2019 at 8:27 pm

    In this episode, Joe and Arian start off by discussing the latest things happening in the world of Squats & Science. Then, they transition into discussing the 2019 IPF World Classic Powerlifting Championship. First, Arian gives a brief history of the Championship. Then, they preview several of the battles that are happening this year and Squats & Science athletes that’ll be competing at the Championship. We’re always looking for guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. Women’s Nominations – http://goodlift.info/onenomination.php?cid=500 Men’s Nominations – http://goodlift.info/onenomination.php?cid=501 Watch Live – http://goodlift.info/live.php S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 4 – Analyzing The New IPF Formula w/ Data Scientist Yulia Zamriy
    on 05/07/2019 at 7:39 pm

    In this episode, Joe and Arian discuss the new IPF Formula with Data Scientist, Yulia Zamriy. First, Arian goes over the history and details of the Wilks Formula. Then, Joe and Arian interview special guest Yulia on the process the IPF used to analyze each proposal that was sent to them and why they chose the one they’re going with. This is a great episode for those who want to learn more about the process the IPF used in selecting their new formula. It’s also a great episode for those who want to learn more about the advantages and disadvantages of both the Wilks Formula and the IPF Formula. We’re always looking for more guests to have on the show, so please contact us if you’re interested. Also, if you want to hear us discuss any specific topic, then please let us know. IPF Proposals & Analysis – https://www.powerlifting.sport/rulescodesinfo/ipf-formula.html Yulia’s Analysis – https://docs.google.com/document/d/1C92dQEae9h4BD7SnNxLyMdeftYYDLRGkA-xIiv-N7vE/edit?usp=sharing Yulia’s Github – https://github.com/YuliaZamriy S&S Website – www.squatsandscience.com Joe’s Email – Joe@squatsandscience.com Arian’s Email – Arian@squatsandscience.com

  • Episode 3 – Sports Nutrition w/ George Greene
    on 04/22/2019 at 3:55 pm

    For Episode 3, we discuss sports nutrition with special guest George Greene. George is currently the Assistant Athletics Director for Athletic Performance at Stony Brook University. He comes to Stony Brook from the University of Mary Washington where he served as the Director of Strength and Conditioning. At UMW, he had the unique opportunity to be the first strength and conditioning coach in school history and is credited for transforming the program into one of the best in the region. Prior to his work at the University of Mary Washington, George served as a Tactical Strength and Conditioning Specialist for the U.S. Special Operations Command at Fort Bragg. During his time at Fort Bragg, he received an excellence award from the command team for providing outstanding service and exceeding expectations. In this episode, George gives us insight into how he gets his basketball players to gain weight in order to get faster, stronger and jump higher on the basketball court. George also discusses the importance of nutrient timing with us, including how he makes adjustments during the off-season and in-season. In addition, George gives us his thoughts on supplements and his recommendations for schooling and certifications in order to become a Strength & Conditioning Coach. This is a great episode for anyone wanting to learn how other sports athletes eat and train for long-term development, and how that can apply to the sport of Powerlifting. http://www.greenestrength.com/ http://squatsandscience.com/sscoaching/

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