If you're interested in working with Coach Brandon or Coach Jerry, head over to www.bgperform.com/training to learn moreIf youre interested in joining The Coach Connect, a coaching community built to influence the highest standard of coaching, DM Me COACH on instagram to learn moreThe podcast introduces the new name 'The Standard' and discusses the reasons behind the change. It also delves into the importance of setting and upholding standards in coaching, training, and the fitness industry. The conversation delves into the importance of coaching as a career and the need for a commitment to this standard. It highlights the impact of short-term thinking and the lack of long-term commitment in coaching. The conversation also emphasizes the need for a universal standard in coaching and the distinction between career coaches and social media influencers.TakeawaysPodcast name change to 'The Standard'Importance of setting and upholding standards in coaching and training Coaching should be approached as a long-term career commitment, not a short-term endeavor.The need for a universal standard in coaching to distinguish career coaches from social media influencers.Chapters00:00 The Importance of Setting Standards in Coaching and Training22:10 The Career Commitment Standard33:48 Setting the Standard of Coaching as a Career43:30 Quality Over Quantity in Coaching

Thank you for tuning into the BGPerform Podcast, our podcast will be changing names to "The Standard" and will still be available on all links and platforms.If youre a coach looking to influence the highest standard of coaching, reach out today:www.bgperform.com/trainingAlso, if youre a coach looking to join a community of like minded coaches DM Me "Coach Connect" To learn more about my coaching education groupThe podcast begins with an introduction and announcement of changes to the podcast format. This is followed by a 'Would You Rather' game segment, where the hosts discuss various scenarios. The conversation then shifts to a comparison between lifting weights and running, followed by a discussion on the choice between a thousand walking lunges and running a marathon. The hosts then debate the merits of participating in the High Rocks event versus sleeping with a homeless man. Finally, the conversation concludes with a comparison between achieving a five hundred pound deadlift and running a five minute mile. The conversation delves into a debate between achieving a 500-pound deadlift and running a five-minute mile, exploring the physical and mental challenges of each. It then transitions to a discussion about coaching beginners versus advanced athletes, highlighting the rewards and challenges of each coaching approach.TakeawaysThe hosts engage in a lighthearted 'Would You Rather' game, showcasing their humor and banter.The conversation explores the physical and mental challenges of different fitness activities, providing insight into the hosts' perspectives and preferences. The debate between a 500-pound deadlift and a five-minute mile highlights the physical and mental challenges of each achievement.Coaching beginners offers more frequent wins and a wider variety of client progress, while coaching advanced athletes presents unique challenges and rewards.Chapters00:00 Podcast Introduction and Changes08:23 Lifting Weights vs. Running14:59 Thousand Walking Lunges vs. Marathon21:22 Five Hundred Pound Deadlift vs. Five Minute Mile35:03 Coaching Beginners vs. Advanced Athletes

The conversation covers various training programs and considerations for lifestyle clients, marathon training, and running. It includes detailed discussions on program adjustments, exercise selection, and weekly training schedules for optimal performance and injury prevention. The conversation delves into the design of athletic training programs, specifically focusing on powerlifting and Jiu-Jitsu. It explores the structure, exercises, and considerations for each program, providing valuable insights into program design for athletic training.TakeawaysProgram adjustments for lifestyle clients include reducing volume and adding more accessory work.Considerations for marathon training include minimizing stress on the quads and knees and incorporating low-level plyometrics.A weekly training schedule for runners should include strategic rest days and upper body training after long runs. Athletic training program design requires careful consideration of exercise selection, volume, and rest periods.Powerlifting programs should prioritize main movements like bench press, back squat, and deadlift, with a focus on percentages and rest periods.Jiu-Jitsu training programs should address isometric strength, range of motion, and specific movements to support the demands of the sport.Chapters00:00 Introduction and Catching Up08:06 Marathon Training Program17:02 Training Adjustments and Recommendations25:42 Weekly Training Schedule43:01 Jiu-Jitsu Training and Program Design

Train with me!:https://linktr.ee/bgperformThe conversation begins with an introduction and podcast setup, followed by a discussion on personal training programs and the use of AI. The comparison of program volume and progression is then explored, highlighting the importance of individualized program design, movement selection, tempo, structured rest days, and recovery. The conversation delves into the importance of program design, emphasizing the need to set up for progress in the following weeks. It also explores the transition to a four-day training schedule, highlighting the considerations and adjustments required for effective training. The discussion provides valuable insights into movement patterns, volume, and progression in training programs.TakeawaysIndividualized program designImportance of movement selection and tempoStructured rest days and recoveryComparison of program volume and progression Program design is not just about how hard the training is, but also about setting up for progress in the following weeks.A well-thought-out training program involves a deep understanding of movement patterns, volume, and progression.Chapters00:00 Introduction and Podcast Setup30:54 Comparison of Program Volume and Progression52:47 Transitioning to a Four-Day Training Schedule

The conversation covers the vacation experiences in Puerto Rico and San Diego, highlighting the activities and experiences during the trips. Additionally, there is a detailed discussion on warm-up exercises and the structure of a workout, focusing on the upper body and lower body movements. The conversation delves into the creation of a structured workout program, emphasizing the importance of movement variety and progression. It also highlights the significance of cardio and provides a comprehensive review of the program.TakeawaysVacation experiences in Puerto Rico and San DiegoDiscussion on warm-up exercises and workout structure Structured workout programProgression and adaptationImportance of movement varietyChapters00:00 Vacation Experiences13:01 Warm-up Exercises and Workout Structure22:57 Workout Structure and Progression43:22 Cardio and Program Review

The conversation begins with an introduction to fitness progress and the challenges of bulking and gaining weight. It then transitions into a discussion about Chat GPT and AI in the fitness industry, exploring the differences between real coaches and AI-generated workout programs. The conversation concludes with an in-depth analysis of a workout program generated by Chat GPT, highlighting the concerns of volume overload and the introduction of a movement library to beginners. The conversation methodically reviewed a fitness training program, highlighting the overwhelming programming overload and the importance of consistency in training. The discussion emphasized the need for a balanced and gradual approach to programming, ensuring that beginners are not overwhelmed and can build a consistent fitness routine.TakeawaysVolume OverloadMovement Library Introduction Programming OverloadImportance of ConsistencyChapters00:00 Introduction and Fitness Progress25:59 Analyzing the Workout Program56:19 Importance of Consistency

The conversation covers a range of topics including gas station food adventures, fitness and exercise, and clothing trends and fashion. From discussing various gas station food options to ranking fitness movements and exploring clothing trends, the conversation is diverse and engaging. The conversation delves into the effectiveness and benefits of various strength training movements. From the power of pull-ups to the transferability of walking lunges, each movement is evaluated for its impact on strength, stability, and overall fitness. The discussion also highlights the differences between teaching tools and core strengthener movements, providing valuable insights into the world of strength training. The conversation covers a range of core movements, including the ab wheel and suitcase carries, highlighting their high-skill nature and benefits for sport. It also explores the versatility and rewards of the three-point row, the benefits of the hanging knee raise with elbow support as a core movement, the challenges and limitations of the front rack carry with kettlebell, and the role of the leg press as a complement to the back squat.TakeawaysGas station foodFitness movementsClothing trends Pull-ups are an alpha movementBulgarian split squat is an advanced and beneficial movementSingle leg RDL is crucial for long-term health and performancePlanks are more of a teaching tool than a core strengthenerFarmer's carry is an S-tier movement for its simplicity and effectivenessFront squat is considered overrated and less beneficial than a back squatRomanian deadlift is an S-tier movement due to its transferability and flexibility benefitsDumbbell overhead press is considered good but not great, while the barbell row is beneficial but more advanced than people thinkWalking lunges are an S-tier movement due to their transferability and effectivenessSingle leg glute bridge is not highly regarded for strength gainsAb wheel rollout is a challenging movement with potential benefits Core movements are high-skill and beneficial for sportThree-point row is a versatile and rewarding movementHanging knee raise with elbow support is a beneficial core movementFront rack carry with kettlebell is challenging and less beneficialLeg press is a good complement to the back squatChapters00:00 Clothing Trends and Fashion22:25 The Crucial Single Leg RDL27:55 Front Squat: Overrated or Beneficial?36:02 Walking Lunges: Transferability and Effectiveness41:07 Core Movements: Ab Wheel and Suitcase Carries53:12 Front Rack Carry with Kettlebell: Challenging and Less Beneficial

Click the link below to check out all options to train/work with me:https://linktr.ee/bgperformThe conversation covers various topics related to fitness, strength conditioning, personal training, and health and wellness. It delves into the training philosophy of Georges St. Pierre, the importance of conditioning in MMA, the role of bench press in speed improvement, squat and deadlift accessories, warm-up and training structure, training session design and rest, adaptation and training focus, and the role of coaches in personal development. Key takeaways include the importance of efficiency in training, the crucial role of conditioning in MMA, and the essential need for rest in effective training.TakeawaysEfficiency in training is crucialConditioning is a key factor in MMARest is essential for effective trainingChapters00:00 The Role of Coaches in Personal Development

Check out my link below to learn more about working with me:https://linktr.ee/bgperformJoin Brandon Gallagher and Coach Gerald Hayes as they explore the ultimate home gym setup on a fictional island, discussing essential equipment, strategic choices, and humorous banter about fitness and pop culture. This episode offers practical insights for fitness enthusiasts planning their ideal workout space, even in the most remote locations.

Brandon and Coach Jerry catch up on recent events and discuss fitness progress and training updates. They then dive into a discussion on their favorite muscle movements, sharing their top picks and reasons behind them. The conversation covers a range of muscle groups and training methods, including glutes, hamstrings, delts, lats, calves, core, and more. The hosts share their favorite exercises and training insights, offering valuable recommendations for listeners. They also discuss their personal experiences and memories related to basketball and training. The episode concludes with a call to action for listeners to engage with the hosts' content and coaching services.TakeawaysFitness progress and training updatesDiscussion on favorite muscle movements Insights into effective glute, hamstring, deltoid, lat, calf, core, and trap training methodsPersonal anecdotes and memories shared by the hostsPromotion of the hosts' coaching services and contentChapters00:00 Podcast Introduction and Catching Up26:20 Glute Training32:14 Deltoid Training40:47 Calf Training47:05 Core and Traps