In this episode of the Citizen Athletics Show, we delve deep into the realm of injury reduction with Dr. Sam Spinelli and Dr. Teddy Willsey. Together, they unravel the secrets behind the Copenhagen Adductor Exercise, a potent weapon in the fight against groin injuries. Join us as they break down the intricacies of the Copenhagen Adductor Exercise, exploring its proper execution, unparalleled benefits, and versatile adaptations. Learn how this exercise targets the often-neglected muscles of the groin region, fortifying the body against common sports-related injuries. Discover the science-backed insights on why the Copenhagen Adductor Exercise reigns supreme in groin injury prevention protocols. From its ability to enhance hip mobility to its role in optimizing athletic performance, our experts shed light on its myriad advantages. But that's not all! Tune in as Sam and Teddy share valuable tips on how to regress and progress the Copenhagen Adductor Exercise, ensuring that individuals of all fitness levels can reap its rewards. Whether you're a seasoned athlete or a fitness enthusiast, this episode offers actionable strategies for integrating this exercise into your routine effectively. Furthermore, Dr. Spinelli and Dr. Willsey explore alternative exercises for targeting the adductor muscles, providing listeners with a comprehensive toolkit for injury prevention and performance optimization. Don't miss out on this enlightening discussion that's sure to revolutionize your approach to training and injury prevention. Tune in now to elevate your athletic journey with the Copenhagen Adductor Exercise! Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: CitizenAthletics.com

Join Drs. Sam Spinelli and Teddy Willsey on a compelling episode of the Citizen Athletics Show as they delve into the complex world of osteochondral dissecans (OCD). As leading experts in sports medicine, they bring clarity to this often misunderstood condition, offering valuable insights into its causes, incidence, and management. What exactly are osteochondral dissecans, and why do they occur? Sam & Teddy provide a comprehensive overview, breaking down the anatomy and pathology behind this condition. With a focus on evidence-based medicine, they discuss the various factors that contribute to the development of OCD, from trauma to genetic predispositions. But what are the implications for athletes and active individuals? The hosts explore the incidence of OCD in various joints, shedding light on the demographics most at risk. Drawing on their clinical experience, they discuss common symptoms and warning signs that listeners should be aware of, empowering them to recognize and address potential issues early on. When it comes to management options, Sam and Teddy leave no stone unturned. From conservative approaches like physical therapy and activity modification to surgical interventions such as arthroscopic procedures, they outline the full spectrum of treatment modalities available. With a focus on personalized care, they offer practical advice for listeners based on experience working with patients experiencing them. Whether you're a competitive athlete or simply enjoy an active lifestyle, this episode provides actionable insights to help you stay healthy and resilient in the face of musculoskeletal challenges. Don't miss this enlightening discussion on osteochondral lesions, where Sam and Teddy combine their expertise to demystify a complex medical condition and empower listeners to take control of their orthopedic health. Tune in to the Citizen Athletics Show and embark on a journey toward greater understanding and well-being. Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: CitizenAthletics.com

In this episode of the Citizen Athletics Show, join hosts Sam Spinelli and Teddy Willsey as they dive deep into the intricacies of the NFL Combine. As two seasoned performance specialists with a passion for sports science, they bring a unique perspective to the discussion having helped athletes prepare for the combine, shedding light on what truly goes on behind the scenes of this high-stakes event. Have you ever wondered what actually happens at the NFL Combine? Sam & Teddy break down the various tests and drills, revealing the science and methodology behind each one. From the 40-yard dash to the bench press, they explore the significance of these metrics in evaluating potential NFL prospects. But does success at the Combine translate to success in the NFL? The hosts explore this age-old question, examining the correlation between Combine performance and on-field achievement. Drawing on research examining this topic, they offer insights into the factors that truly determine an athlete's success in the professional league. Moreover, they discuss the intense preparation that athletes undergo leading up to the Combine. From specialized training programs to performance conditioning, they explore the strategies employed by aspiring NFL stars to showcase their talents on the biggest stage. However, the NFL Combine isn't without its flaws. The hosts engage in a thought-provoking conversation about how this event could be improved to better serve both athletes and teams. From addressing biases in evaluation to incorporating more comprehensive assessments, they offer innovative ideas for enhancing the Combine experience. Whether you're a die-hard football fan or simply curious about the intersection of sports and science, this episode provides invaluable insights into one of the most scrutinized events in professional sports. Tune in as Dr. Spinelli and Dr. Willsey decode the NFL Combine, separating fact from fiction and uncovering the secrets behind athletic success. Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: CitizenAthletics.com

Welcome to a captivating episode of the Citizen Athletics Show! Join hosts Dr. Sam Spinelli and Dr. Teddy Willsey as they explore the fascinating world of full range of motion (ROM) training. In this illuminating discussion, Sam and Teddy delve into what constitutes full ROM, the advantages and disadvantages of training through a full range of motion, and the strategic use of partial ROM exercises. Understanding the nuances of ROM training is essential for optimizing performance and reducing the risk of injury. Dr. Sam and Dr. Teddy dissect the benefits of full ROM exercises for enhancing flexibility, mobility, and hypertrophy, while also addressing the potential drawbacks such as limited force production and power development. But they don't stop there – our hosts delve into the strategic application of partial ROM exercises, highlighting instances where limiting the range of motion can actually yield greater muscle hypertrophy and strength gains. With practical insights and evidence-based recommendations, they offer actionable advice for integrating both full and partial ROM training into your workout routine. Whether you're a seasoned athlete or a fitness enthusiast looking to take your training to the next level, this episode of the Citizen Athletics Show is a must-listen. Tune in now and unlock the secrets of optimizing your training through intelligent range of motion strategies. Subscribe today and join the conversation!

Meniscus tears: Surgery versus conservative care -> Join Dr. Sam Spinelli and Dr. Teddy Willsey as they delve into the complex world of meniscus tears. Together they explore the role of the meniscus, the dilemma of surgery versus conservative treatment, and the latest research on meniscus surgery outcomes. The meniscus plays a crucial role in knee function, but when tears occur, the decision between surgery and conservative management can be daunting. Dr. Sam and Dr. Teddy unpack this dilemma, shedding light on why rehabilitation often yields better long-term results than surgery alone. Drawing on the most up-to-date research in orthopedics and sports medicine, our hosts provide evidence-based insights into the effectiveness of various treatment approaches for meniscus tears. From the pros and cons of surgery to the practical considerations for managing meniscus injuries through rehabilitation, this episode offers valuable guidance for patients, athletes, and healthcare professionals alike. If you're grappling with a meniscus tear or simply seeking to understand the best course of action, don't miss this informative episode of the Citizen Athletics Show. Tune in now and empower yourself with the knowledge to make informed decisions about meniscus injuries. Subscribe today and join the conversation! Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: CitizenAthletics.com

🔥 Get ready for some fire today as we dive into tempo tactics 🦾 Join Dr. Sam Spinelli and Dr. Teddy Willsey, as they venture into the world of exercise tempo. In this thrilling discussion, our seasoned physical therapists and sports scientists explore the intricacies of tempo – what it is, its practical advantages and disadvantages, and how to use it properly to enhance your workouts and rehab. 🥳Whether you're a seasoned gym-goer or just starting your fitness journey, understanding exercise tempo can take your training to the next level. 🤲Dr. Sam and Dr. Teddy break down the science behind tempo, offering valuable insights into how manipulating tempo can influence muscle growth, strength gains, and overall performance. 🙀But it doesn't stop there – they go beyond theory, sharing practical tips and strategies to help you master tempo and avoid common pitfalls. Drawing on their expertise and the latest research in exercise science, they provide actionable advice to ensure you get the most out of every rep. 👍So if you're ready to elevate your training and optimize your results, don't miss this enlightening episode of the Citizen Athletics Show. Tune in now and unlock the secrets of exercise tempo! Subscribe today and join the conversation.

Get ready for a spicy episode where Dr. Sam Spinelli and Dr. Teddy Willsey tackle a topic near and dear to every fitness enthusiast's heart: workout splits. Join us as we explore the practical advantages and disadvantages of various workout split strategies, backed by the latest research in exercise science. From full-body routines to push-pull-legs splits and everything in between, Dr. Sam and Dr. Teddy break down the pros and cons of each approach, providing valuable insights to help you optimize your training regimen. Drawing on their expertise as physical therapists and sports scientists, they offer practical tips for maximizing muscle growth, strength gains, and overall fitness. But that's not all – we go beyond anecdotal evidence, diving into the scientific literature to uncover what research suggests about the effectiveness of different workout splits. Whether you're a seasoned lifter or just starting out on your fitness journey, this episode is packed with actionable advice to help you reach your goals. Don't miss this enlightening discussion on workout splits – tune in to the Citizen Athletics Show now and take your training to the next level! Subscribe today and join the conversation.

Welcome to the Citizen Athletics Show, where movement meets science! Join your hosts, Dr. Sam Spinelli and Dr. Teddy Willsey, as they delve into the world of ACL rehab with an evidence-based approach. In this episode, our two seasoned physical therapists and sports nerds explore the six key factors crucial for successful ACL rehabilitation, backed by the latest research. Dr. Sam Spinelli and Dr. Teddy Willsey bring a unique blend of expertise and practical insights to the podcast, breaking down complex concepts into actionable advice for athletes, coaches, and healthcare professionals alike. Whether you're recovering from an ACL injury, working with athletes, or simply curious about the intersection of movement and science, this show is your go-to resource. Tune in for engaging discussions, a deep dive into the cutting-edge research shaping the future of ACL rehabilitation, and more! Don't miss the Citizen Athletics Show – your trusted source for evidence-based insights on optimizing movement and unlocking peak athletic performance. Subscribe now and join the conversation! Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: CitizenAthletics.com

Welcome to the Citizen Athletics Show, the ultimate podcast for fitness enthusiasts and beginners alike! Join our Sam and Teddy as they dive deep into the world of fitness, unraveling the common mistakes that beginners often make and offering practical solutions to help you achieve better results on your fitness journey. In this episode, our hosts draw from their wealth of knowledge and experience to shed light on the pitfalls that many individuals encounter when starting their fitness endeavors. From ineffective workout routines to nutrition misconceptions, no stone is left unturned as they explore the most common stumbling blocks. But fear not, because the Citizen Athletics Show is not just about pointing out mistakes—it's about empowering you with the information you need to overcome them. Sam and Teddy provide expert advice, evidence-based strategies, and actionable tips to guide you toward success. Whether you're a seasoned gym-goer or a complete novice, this podcast is your go-to source for unlocking your full fitness potential. Tune in each week to gain valuable insights, hear inspiring success stories, and learn how to optimize your workouts and nutrition for maximum impact. The Citizen Athletics Show is not just a podcast; it's a community of fitness enthusiasts dedicated to supporting each other on the path to a healthier, stronger, and more vibrant life. Don't let common beginner mistakes hold you back any longer—join us on the Citizen Athletics Show and take the first step towards a fitter, happier you!

🏋️‍♂️ In this episode, we're diving headfirst into the perennial debate: "How To Train For Strength vs. Size?" Join Teddy & Sam as they unravel the mysteries behind training for size versus strength. Are you sculpting a physique that turns heads at the beach, or are you pursuing the raw power to move mountains? The answers lie in the details, and we've got them all covered. In this jam-packed episode, we explore the science behind hypertrophy and strength gains, dissecting the training methodologies that cater to each goal. Learn how rep ranges, intensity, and workout structure play pivotal roles in shaping your fitness journey. Along the way, Sam & Teddy share personal anecdotes and professional insights to guide you through the labyrinth of muscle development. But the debate doesn't end there! Discover the symbiotic relationship between size and strength – how they complement and challenge each other in the quest for optimal fitness. Whether you're a seasoned lifter or a fitness enthusiast looking to optimize your routine, this episode is your roadmap to making informed decisions about your training journey. Join us for a spirited discussion, practical tips, and a few surprises along the way! _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

Welcome to the latest episode of the Citizen Athletics Show! Today, we're delving into groundbreaking research on the Patellar Tendon Loading Index, providing a comprehensive breakdown of the study's key findings and practical applications. Explore the depths of the recently published paper as we unravel the specific parameters examined, detailing the innovative methods employed in the study. From the meticulous analysis of patellar tendon loading to the nuanced conclusions drawn, we dissect the research, making it accessible to both fitness enthusiasts and professionals alike. Discover the implications of the findings and gain valuable insights into optimizing your training routine and rehab prescription. Whether you're an athlete fine-tuning performance or an individual navigating the realms of tendon health, this episode equips you with actionable knowledge derived from the forefront of sports science. Join us for a riveting discussion that bridges the gap between research and real-world application. The Patellar Tendon Loading Index takes center stage, offering a transformative understanding of how to integrate these findings into your fitness journey. Tune in and revolutionize your approach to training with the latest insights from the forefront of sports research! _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

Are Nordic Hamstring Curls a waste? In this episode, we dive deep into the world of strength training with a focus on Nordic Hamstring Curls. Strap in as we explore what Nordic Hamstring Curls are, how to execute them effectively, and uncover the evidence-backed strategies for optimizing their impact on your training. Discover the intricacies of this powerful exercise, renowned for targeting the often-neglected hamstring muscles. From proper form to variations that cater to different fitness levels, we leave no stone unturned in guiding you through mastering the Nordic Hamstring Curl. But that's not all, we break down the science behind this exercise, sharing insights on how it can enhance athletic performance, prevent injuries, and contribute to overall muscle balance. Unearth the latest research findings and evidence-based recommendations on incorporating Nordic Hamstring Curls into your routine for maximum benefit. Whether you're a seasoned athlete or a fitness novice, this episode equips you with the knowledge to harness the full potential of Nordic Hamstring Curls. Tune in for a dynamic blend of practical advice and scientific wisdom that will revolutionize your approach to strength training. Don't miss out on this essential guide to sculpting stronger, more resilient hamstrings! _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

Step into the fascinating world of fitness history on the latest episode of the Citizen Athletics Show! Join us as we embark on a journey through time, unraveling the layers of the Physical Culture Movement and tracing the evolution of exercise into the phenomenon we know it as today. Teddy guides us through the history of physical activity, exploring the historical milestones that transformed the way we perceive and engage with physical activity. From the early roots of calisthenics to the rise of gyms and fitness trends, we delve into the pivotal moments that shaped the exercise culture we experience today. Gain valuable insights into how societal shifts, technological advances, and cultural influences have molded the landscape of fitness over the decades. Whether you're a fitness enthusiast, history buff, or simply curious about the roots of the exercise culture, this episode is a must-listen. Tune in to the Citizen Athletics Show and join us on a captivating exploration of the past, present, and future of physical fitness!

Welcome to a riveting episode of the Citizen Athletics Show! In this installment, we dive deep into the dynamic world of jumps – specifically, the intriguing realm of horizontal versus vertical jumps. We break down the nuances and implications of these two distinct types of jumps in the context of rehabilitation and training. Join us as we explore the unique biomechanics, muscle engagement, and real-world applications of horizontal and vertical jumps. Whether you're an athlete looking to enhance your performance or someone on the road to recovery, this episode unveils the secrets behind leveraging these jumps to achieve optimal results. Our guests share their wealth of knowledge, drawing on their experiences in sports science, rehabilitation, and athletic training. Discover how you can be use these jumps in your assessments and prescriptions for both rehab and training. Get ready for an enlightening discussion that bridges the gap between theory and practice, helping you make informed decisions about your training approach. Tune in to the Citizen Athletics Show – where we empower you with the insights to elevate your athletic journey! _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

Ready to embark on a journey to unlock the hidden potential of your core? Join us in this empowering episode of The Citizen Athletics Show as we dive deep into the world of core training. In this episode, Dr. Sam Spinelli and Dr. Teddy Willsey share their insights on the importance of a strong core and how it transcends beyond just achieving those coveted six-pack abs. Discover the science behind core strength, explore effective workout routines that go beyond traditional crunches, and learn how a robust core can enhance your overall fitness and well-being. From discussing the role of the core, how to best target it, what exercises you should do for core strength, this episode is your comprehensive guide to transforming your midsection into a powerhouse. Get ready to redefine your fitness journey and embrace the transformative impact of a well-trained core. Tune in, engage, and be inspired as we embark on a quest to unleash the power within – your core awaits its moment in the spotlight! _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

Achilles tendon pain, which can be from Achilles tendinitis, tendinosis, tendinopathy, and other possible reasons, can be very difficult for people to manage. In particular, navigating how to remain active while working through the rehab for the condition can be confusing and frustrating. To best help with this, Dr. Teddy Willsey and Dr. Sam Spinelli sat down and discussed how to navigate Achilles tendon pain and training. They discussed options for working around the condition, solutions to exercises which are often limited by it, and more. _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

If you're like most people, life happens and you get busy. We all have been there, short on time and trying to sneak in exercise. When this happens, what should you do? How little can you do and still get benefits from it? What is the minimum effective dose for resistance training to get benefits from it? Why is it important to ensure you reach the minimum effective dose with lifting? What does the research on this topic show? Listen in and learn how to best apply minimum effective dose training for your health & performance. _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

Have you torn your ACL? Has someone you know torn theirs? Were you told that surgery is a necessity? Well, in this episode were going to discuss how that may not be true. Traditionally an ACL tear was believed to require reconstruction and a long lengthy rehab process. While that is still something that many will need and benefit from, non-operative options have come out more and more in the last few years. Tune in and learn about options and considerations for ACL Rehab. _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

There's a lot of confusion out there about fitness. What workout to do? How many exercises should you do? How many sets? It can be overwhelming to navigate all of this and leave you uncertain with what to do. While there many not be a one size fits answer for all of fitness questions, there's usually a guiding principle that can help. In this episode, we go through the most common FAQs and provide help and answers for each! _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/

Tired of not being able to sit into a squat or touch your toes? Or maybe you're looking to drop it like it's hot? Whatever the case, there's a good chance mobility might be something relevant to what you're after. When most people think of mobility, they just think of stretching. While that's not necessarily wrong, there is more to it than that. In this episode, we investigate mobility, what it is, how to train for it, what the research says on it, and how you can actually improve yours. _____ Stay Up To Date With Us: Youtube: https://www.youtube.com/c/CitizenAthletics  Instagram: https://www.instagram.com/citizenathletics1/  Newsletter: https://citizenathletics.ck.page/9e6d26d1f1  _____ Check Out Our Services: Sustainable strength: https://citizenathletics.com/