Training hard is easy — training smart takes awareness, patience, and the right mindset. Jenna Rosenthal learned that firsthand throughout her journey from student-athlete to professional volleyball player.
Welcome to Oak Performance Radio, where we help athletes, coaches, and parents understand what it takes to perform at a high level without breaking down. Each episode focuses on smarter training, injury prevention, and building athletes who last.
Episode Highlights
In this episode, professional volleyball player Jenna Rosenthal shares her path from Marquette University to international competition across Finland, Germany, and the U.S. She opens up about the realities of managing intense training loads, the role of recovery, and how technology like Vert Lab is helping athletes monitor performance safely. Her story offers a grounded perspective on balance, resilience, and redefining what success looks like in sports.
Key Takeaways
The importance of load management in preventing burnout and injury.
How playing multiple sports in high school supports long-term athletic development.
Jenna’s experience balancing civil engineering and professional volleyball — and what it taught her about focus.
Why individualized training and recovery matter more than ever.
The role of parents and coaches in guiding young athletes toward sustainable success.
How Vert Lab’s technology is changing how athletes monitor training impact and manage performance.
Episode Chapters
00:00 Intro
01:18 Jenna's Athletic Journey
05:52 Balancing High School and College Sports
13:11 The Impact of Multiple Sports
23:28 Load Management and Injury Prevention
35:15 The Role of Parents and Coaches
38:22 The Future of Youth Sports
Call to Action
If this episode resonated, share it with a coach, athlete, or parent who values smart training and long-term performance. Don’t forget to subscribe to Oak Performance Radio for more real conversations that help athletes stay strong, healthy, and in the game.
Supporting Information
Guest: Jenna Rosenthal | Marquette University Profile
Connect with Vert Lab on Instagram @vertlab
@jenna.rosenthal @vertclub and @vertlab
Thanks for tuning in to Oak Performance Radio. Stay connected, stay healthy, and keep building athletes that perform strong and recover stronger. See you in the next episode.
Speed isn’t just a gift — it’s a skill that can be developed with the right approach.
Welcome to Oak Performance Radio, the show that explores how athletes, coaches, and parents can optimize performance while staying healthy and grounded — on and off the field.
Episode Highlights
Coach Matt Erdman, founder of Veritas Athletic Performance, shares how data-driven training, trust-based coaching, and attention to detail can transform how athletes move, think, and compete. From running mechanics to rural athlete development, this episode covers what it truly takes to build explosive speed and lasting confidence.
Key Takeaways
Speed is a trainable skill — not an innate talent.
Data and accurate measurement tools help track real athletic progress.
Proper running form and reduced fatigue lead to more efficient performance.
Coaches should focus on trust, accountability, and clear communication.
Rural athletes benefit from confidence-building environments and structured training.
Continuous learning and adaptation are key to effective coaching.
Episode Chapters
00:00 Intro
01:55 Matt Erdman's Background and Coaching Journey
05:17 Challenges and Opportunities in Rural Areas
06:20 The Importance of Proper Training Techniques
06:35 Data and Measurement in Training
52:52 The Role of Coaches and Parents
Call to Action (CTA)
Follow Oak Performance Radio for more conversations that help athletes, coaches, and parents perform better — both in competition and in life.
Supporting Information
🔗 Veritas Athletic Performance
Thanks for tuning in to Oak Performance Radio. Stay strong, stay smart, and keep chasing progress — one rep, one sprint, one moment at a time.
What’s it really like to be a Division I athlete when the reality doesn’t match the expectations?
Welcome to Oak Performance Radio, the show that explores how athletes, coaches, and parents can optimize performance while staying healthy and grounded — on and off the field.
Episode Highlights
In this episode, Alexis Lewis shares her journey through Division I volleyball at the University of Memphis and the University of Wisconsin-Milwaukee. From the mental toll of limited playing time to the lessons learned about team culture, communication, and balance, Alexis opens up about the highs and lows of being a college athlete. She also discusses her current job search and her passion for pursuing a career in sustainability and environmental science.
Key Takeaways
The reality of Division I athletics doesn’t always match expectations—especially around playing time and team dynamics.
Why communication and transparency from coaches can make or break an athlete’s experience.
The importance of asking tough questions during the recruiting process to uncover team culture.
How balancing athletics and academics requires support, structure, and self-grace.
The value of strong team chemistry and how it shaped her final year at UW-Milwaukee.
Insights for parents on supporting athletes through pressure, growth, and setbacks.
Reflections on life after college sports, career aspirations, and staying grounded.
Episode Chapters
00:00 Intro
03:24 Alexis' Career Aspirations and Job Market Challenges
04:28 Recruiting Experience and Team Dynamics
04:42 Challenges in College Volleyball
05:03 Transferring to University of Wisconsin-Milwaukee
05:18 Reflections on College Experience and Future Goals
05:31 Advice for Parents and Athletes
05:54 Balancing Athletics and Personal Life
05:54 Aging and Reflecting on Past Achievements
09:20 Social Media and Personal Life Updates
Call to Action
If this conversation resonates, share the episode with another athlete, parent, or coach who might need to hear it. Follow Oak Performance Radio so you don’t miss upcoming episodes with more stories and lessons from the world of sports.
Supporting Information
Follow Alexis on Instagram: @lexi_lewis02
Thanks for tuning in to Oak Performance Radio. Every story reminds us that athletics is about more than the game — it’s about growth, resilience, and finding balance. Catch you on the next episode.
Sports are more than wins and losses, they’re about building resilience, balance, and genuine care for athletes.
Welcome to Oak Performance Radio, the show that explores how athletes, coaches, and parents can optimize performance while staying healthy and grounded—on and off the field.
Episode Highlights
In this episode, Pat O’Malley, Team Captain at Rockford University and coach at NCSA, opens up about his journey from multi-sport athlete to mentor. He shares the lessons he’s learned about mental health, coaching with intention, and helping athletes develop the work ethic and balance needed to succeed in sports and in life.
Key Insights
Why Multi-Sport Participation Helps Athletes Build Resilience and Avoid Burnout.
The role of mental health and strong support systems in long-term success.
How parents can set expectations without overwhelming their children.
The difference between money-driven coaching and impact-driven coaching.
Why genuine care and trust matter more than motivational speeches.
The importance of work ethic and consistent effort for college and beyond.
Episode Chapters
00:00 Intro
06:13 Pat's Journey and Personal Life
11:48 Challenges and Rewards of Coaching
11:58 Mental Health and Well-being in Sports
12:19 Balancing Sports and Academics
12:35 The Role of Technology in Mental Health
12:45 Building a Support System for Athletes
13:02 The Importance of Work Ethic in Sports
16:33 Preparing for College and Beyond
17:09 Impact of Coaching on Athletes' Lives
19:02 The Importance of Individual Attention
52:48 Building Trust and Relationships
Call to Action (CTA)
If this conversation resonates with you, follow the show so you don’t miss future episodes. Share this with another parent, athlete, or coach who could benefit from these insights.
Supporting Information
Thanks for tuning in to Oak Performance Radio. Stay committed, stay balanced, and we’ll see you in the next episode.
Sports should shape kids, not break them.
Welcome to Oak Performance Radio, where we’re all about optimizing performance and minimizing injury for athletes, coaches, and parents who want to do things right and go the distance.
Episode Highlights
Adam Lane shares why sports matter for athletes, parents, and coaches. He highlights the lessons of teamwork, work ethic, and fun, while stressing the importance of letting kids enjoy the game without unnecessary pressure. Drawing on insights from coach Jennifer McDowell, Adam explains how parents can support their children with three powerful post-game questions and why avoiding burnout is crucial to long-term growth in sports.
Key Takeaways
The three questions every parent should ask after games: Were you a good teammate? Did you work hard? Did you have fun?
Encouraging multi-sport participation reduces burnout and keeps kids motivated.
Parents should focus on support, not sideline coaching.
Sports teach lifelong lessons of teamwork and work ethic.
Fun should always remain at the center of youth athletics.
Episode Chapters
00:00 Intro
00:39 Adam's Reflections on Sports and Parenting
03:04 The Importance of Being a Good Teammate
7:10 Work Ethic and Fun in Sports
10:24 Parental Support and Role in Sports
CTA
If this episode resonates, share it with another parent, coach, or athlete who wants to keep sports a positive experience.
Supporting Information
🌐 More Episodes & Resources: @oakperformance
Thanks for tuning in to Oak Performance Radio. Here’s to raising strong, resilient kids who love the game. See you in the next episode.
Training two athletes the same way can be the quickest path to injury. Here’s why tailoring every program matters.
Welcome to Oak Performance Radio, where we’re all about optimizing performance and minimizing injury for athletes, coaches, and parents who want to do things right and go the distance.
Episode Highlights
In this episode, Adam Lane takes the mic at Northern Illinois University’s kinesiology class to break down the concept of leading indicators in athletic performance. Drawing from his years of coaching and his experience founding Oak Strength, Adam explains why individualized training is non-negotiable. From cutting-edge force plate technology to real-life athlete stories, this talk uncovers how understanding each athlete’s unique profile can prevent injury and elevate performance.
Key Insights
How force plates and Hawk Dynamics identify an athlete’s unique force signature.
Why individualized programs outperform one-size-fits-all training.
The link between mental stress and measurable performance drops.
How to adapt training over time using data and observation.
Real examples of athletes who thrived through tailored training.
Episode Chapters
00:00 Intro
01:25 Adam's Background and Experience
02:16 Don Meyer's Philosophy and Impact
05:20 Force Plate Technology and Its Applications
18:11 Challenges and Solutions in Athletic Training
25:49 The Role of Mental Health in Athletic Performance
Call to Action
Tune in, take notes, and share this episode with a coach, athlete, or parent who cares about long-term success over quick fixes.
Friendly Closing
Thanks for being part of the Oak Performance community. Keep training smart, stay healthy, and we’ll see you in the next episode.
From redshirt struggles to a pro contract in Germany, this is the story of pushing past doubt and staying the course.
Welcome to Oak Performance Radio, where we’re all about optimizing performance and minimizing injury for athletes, coaches, and parents who want to do things right and go the distance.
Episode Highlights
Former Division One volleyball player Nikos Xydakis shares his journey from sitting out his freshman year at McKendree University to signing a professional volleyball contract in Germany. In this episode, he talks about battling through setbacks, recovering from injury, and the mindset it takes to keep going when the odds are stacked against you.
Key Insights
The mindset shift that turned college setbacks into professional opportunities.
Lessons from redshirting, limited playtime, and building confidence under pressure.
How targeted strength training and recovery fuel high performance in pro volleyball.
The importance of resilience, patience, and consistent work in an athlete’s journey.
Balancing the demands of professional sport with personal life and relationships.
Episode Chapters
00:00 Intro
00:39 Nikos' Background and Career Journey
02:59 Challenges and Adversity in College
29:15 Turning Point and Overcoming Adversity
29:43 Injury and Recovery
30:00 Transition to Professional Volleyball
31:02 Training and Recovery Routine
31:17 Life as a Professional Athlete
49:41 Future Plans and Goals
Call to Action
Follow Nikos' journey in Germany, connect with him on social media, and share this episode with athletes who could use a reminder that persistence pays off.
Supporting Information
📲 Nikos' Socials: @nikosxydakis
📲 Team Pages: Kalamata 80 on Instagram, Facebook, and YouTube
🌐 More Episodes & Resources: oakperformanceradio.com
Friendly Closing
Thanks for tuning in to Oak Performance Radio. Whether you’re an athlete chasing your dream, a coach guiding the next generation, or a parent supporting the journey—keep showing up, keep working, and trust that your time will come.
When kids train like pros but recover like amateurs, injuries are bound to happen. So how do we protect growing athletes without holding them back?
Welcome to Oak Performance Radio, where athletes, parents, and coaches come together to learn what it really takes to reach optimal performance. From training to recovery, mindset to nutrition, we cover the full game plan so athletes can perform at their best.
Episode Highlights
In this episode, Dr. Matt Rokes, co-owner of Athlete Development Project, joins the show to talk about bridging the gap between physical therapy and return-to-play performance. With 14 years of experience and a clinic full of youth athletes, Dr. Rokes dives into the rise in sports injuries, the misconceptions around rehab, and the vital role parents play in long-term athlete development.
Key Insights
The danger of early sport specialization and why multi-sport athletes tend to stay healthier.
What most parents and athletes misunderstand about PT—and why it’s not supposed to be easy.
Why hip strength, foot control, and balance are foundational to injury prevention.
The critical role of rest, nutrition, and screen-time management for young athletes.
How objective data like force plates are shaping smarter rehab and performance programs.
The importance of communication and structure between parents, athletes, and coaches.
Episode Chapters
00:00 Intro
02:10 Challenges and Misconceptions in PT
04:16 Increasing Injuries in Young Athletes
13:28 Impact of Specialization and Overtraining
14:15 Prevention and Rehab Strategies
47:38 Parental Role in Athlete Development
49:00 The Role of Technology and Data in Sports Performance
Call to Action
If this episode sparked some thoughts on how to better support youth athletes, pass it along to another parent, coach, or teammate. Let’s keep the conversation going and raise the standard for athletic performance and recovery.
Supporting Links
Connect with Matt Rokes and Athlete Development Project:
Thanks for tuning in to Oak Performance Radio. We appreciate every listen and share. Keep showing up, keep asking questions, and we’ll keep bringing conversations that matter for athletes and their support systems.
What if doing less actually made athletes better? This episode challenges old-school coaching norms and brings fresh energy to the performance game.
Welcome to Oak Performance Radio—where athletes, parents, and coaches come together to talk performance, passion, and purpose. We share stories, expert insight, and the real-life wins and losses that shape elite-level training.
Episode Highlights:
Coach Tony Holler of “Feed the Cats” opens up about his recent injury and how it has shifted his perspective on performance and recovery. From rehab to redefining periodization, this episode unpacks what it really takes to help athletes thrive, without burning them out. Holler shares how speed, fun, and smart rest can actually outperform old-school grind culture.
Key Insights:
Speed isn’t just for track—it improves performance across all sports.
Overtraining does more harm than good; recovery is just as vital.
Gamifying training keeps athletes engaged and motivated.
Enjoyment and sustainability matter more than early-season burnout.Coaches need to shift from volume to value, measuring quality over quantity.
Social media and tech are reshaping how athletes respond and train.
Periodization should be flexible, not rigid—peak more often, not just once.
Episode Chapters
00:00 Intro
00:05 Tony Holler's Injury and Recovery Journey
02:34 Tony Holler's Background and Coaching Philosophy
08:11 The Importance of Speed in Sports
09:23 Challenges of Specialization in Sports
29:20 Balancing Training and Recovery
33:43 The Role of Mental Health in Performance
34:04 Adapting Training for Different Sports
43:49 The Impact of Overtraining on Athletes
44:05 Innovative Training Techniques and Tools
44:23 The Future of Athletic Performance Training
44:42 Programming Volume and Early Season Adjustments
1:15:45 Rejecting Traditional Periodization and Embracing Continuous Improvement
1:17:51 The Importance of Enjoyment and Long-Term Participation
1:21:14 Reflecting on Coaching Practices and Adapting to Changing Needs
1:24:19 The Role of Technology and Social Media in Coaching
1:25:34 The Impact of Personal Experiences on Coaching Philosophy
Call to Action:
If this conversation challenged the way you think about training, share it with another coach, parent, or athlete who needs to hear it. Let’s rethink performance—together.
Supporting Information:
Connect with Coach Tony Holler: Track Football Consortium
Follow Tony on Facebook: @coachtonyholler
Learn more about Feed the Cats: Championship Productions, Coachtube
Thanks for tuning in to Oak Performance Radio. We’re here for the long game—and we appreciate you being part of the conversation. Catch you next time for more stories that keep athletes strong, healthy, and fired up to play.
Not every dream school has to be big to feel right.
Welcome to Oak Performance Radio — where athletes, parents, and coaches come together for real conversations, stories, and insights that fuel peak performance.
Episode Highlights
On this episode, Jayden Flynn returns to Oak Performance Radio to talk about her journey from high school volleyball to competing at Stephen F. Austin in Texas. From handling early doubts about attending a small, remote school to embracing leadership and balance, Jayden shares what it really takes to thrive as a student-athlete.
She opens up about the realities of being far from home, the business side of college sports, and how personal growth, nutrition, and hobbies beyond the game help her stay grounded.
Key Insights
Communication is everything, especially with coaches and training staff.
Why being far from home isn’t always a setback.
The mindset shift that helped Jayden grow into her role.
How outside interests like ceramics create balance and prevent burnout.
The value of leading by example.
Nutrition hacks for staying energized during tournaments and travel.
How athletes can better handle injury recovery.
Advice for athletes navigating recruitment with realistic expectations.
Episode Chapters
00:00 Intro
04:07 Jayden's Recruitment and Initial Experience
09:35 Adapting to College Life and Team Dynamics
09:51 Balancing Volleyball with Personal Interests
57:26 Team Dynamics and Leadership
58:28 Health and Injury Management
58:42 Nutrition and Meal Prep
58:56 Travel and Tournaments
59:12 Future Plans and Expectations
If you know a young athlete, a supportive parent, or a coach who could use this conversation, share this episode with them. Let’s continue to learn and grow together as a performance-driven community.
Supporting Information
Follow Jayden on Instagram @jayden.flynn
Connect with @wearevcunited
Thanks for tuning in to Oak Performance Radio. We appreciate you being part of this growing community. Stay focused, stay healthy, and we’ll catch you on the next one.
Recruitment isn’t a straight path—it’s full of pivots, pressure, and personal growth.
Welcome to Oak Performance Radio, where we’re passionate about optimizing performance and minimizing injury. This show is built for athletes, parents, and coaches navigating the world of sports and performance.
Episode Highlights
In this episode, Dan Lichthardt joins Adam Lane to share a parent’s perspective on the realities of college recruitment. From his daughter Grace’s initial commitment to her transfer to Augustana College, Dan opens up about the emotional side of the journey, the challenges of balancing expectations, and what it really means to support your athlete through it all.
Key Insights
Differences between Division I and Division III volleyball recruitment.
How roster size and playing time shape an athlete’s college experience.
The value of transferring and finding a better fit.
Why multi-sport participation helps long-term development.
How parents can best support their athletes—mentally and emotionally.
The pressure of social media on athletes and families.
The importance of resilience and open communication throughout the process
Episode Chapters
00:00 Intro
01:05 Discussion on Recruitment Journey
02:27 Challenges and Realities of College Recruitment
36:24 Grace's Transfer to Augustana College
43:19 Advice for Parents and Athletes
43:34 Final Thoughts and Reflections
Call to Action
If this episode resonates, consider sharing it with another parent, coach, or athlete. Conversations like these help build a stronger and more informed sports community.
Supporting Information
Follow Dan Lichthardt on Instagram: @danlichthardt
Connect with Dan on Facebook: Dan Lichthardt
Explore more episodes and training content at Oak Strength
Follow us on Instagram: @oakstrength
Friendly Closing
Thanks for tuning in to Oak Performance Radio. We appreciate you being part of this community and hope you’ll join us again as we continue to support athletes and families on and off the field.
When you’re working with the best athletes in the world, every detail counts — from force plate data to how well they sleep.
Welcome to Oak Performance Radio, the show built for athletes, parents, and coaches who want to optimize performance and minimize injury — on and off the field.
Episode Highlights
In this episode, athletic performance coach Brian Buck returns to talk about what it really takes to support elite athletes. From force plate metrics to off-season planning and resilience work, Brian walks us through how data, recovery, and collaboration shape the careers of high-level performers. He also shares how fun and education stay at the heart of everything he does — even with world-class athletes.
Key Insights
How Brian uses force plate data to guide athlete training and monitor readiness.
Why sleep and nutrition remain two of the most overlooked areas in elite performance.
The importance of in-season health vs. off-season gains.
How pro-level training gets tailored to each athlete’s history, sport, and personal goals.
The role of collaboration and open communication between coaches, therapists, and pro teams.
Why making training enjoyable is a non-negotiable, even for top-tier athletes.
Episode Chapters
00:00 Intro
01:26 Brian Buck's Background and Role
02:51 Working with High-Level Athletes
06:31 Off-Season Training and Individualization
07:49 Challenges and Importance of Sleep and Nutrition
14:35 Communication and Collaboration with Teams
14:49 Force Plate Data and Adaptations
15:16 Handling Variables and Making Decisions.
15:31 Reflecting on Performance and Adjusting Training.
Call to Action
Follow Brian on Instagram @brianbuck6 to see more of the work he’s doing with high-performing athletes and get a glimpse behind the scenes of elite training environments. Share this episode with a coach or athlete who could benefit from this approach.
Supporting Information
Instagram: @brianbuck6
Oak Strength: https://oakstrength.com
Subscribe to Oak Performance Radio for weekly conversations on training, performance, and injury prevention
Thanks for tuning in to Oak Performance Radio. We appreciate every listen and share — and we’re excited to bring you more conversations like this. Catch you next episode!
Long-term performance starts with honest conversations, not highlight reels.
Welcome to Oak Strength Performance, the show that takes a real-world look at what it takes to perform at a high level—without burning out or breaking down. Whether you’re an athlete, coach, or parent, this is where smart training meets sustainable progress.
Episode Highlights:
Adam Lane sits down with Reggie Vantrease to talk about what truly builds long-term athletic development. They break down load management, call out inflated performance metrics, and emphasize movement quality, honesty, and the need for multi-sport experiences.
Key Insights:
Why jumping techniques matter just as much as jump height
How load management can reduce overuse injuries
The impact of playing multiple sports on overall performance
When to push athletes—and when to hold back
Why accurate data matters more than flashy numbers
The importance of rotational and lateral training beyond just squats, bench, and deadlifts
How to build training programs that evolve with the athlete
Episode Chapters:
00:00 Intro
02:08 Long-Term Athletic Development
02:23 Balancing Training and Competition
02:38 Load Management and Injury Prevention
03:41 Techniques for Jumping and Landing
03:54 Importance of Sports Diversification
04:10 Critique of Strength Coaches
04:26 Final Thoughts and Contact Information
04:46 Social Media Presence and Engagement
04:58 Technical Adjustments and Future Plans
Call to Action:
If this episode got you thinking differently about athlete development, share it with a coach or parent who’s in it for the long haul. Let’s keep raising the bar—together.
Supporting Information:
Watch more on our Oak Performance Radio YouTube channel
Follow Reggie on Instagram, TikTok, and YouTube: @tcaperformance
Stay updated on Oak Strength: oakstrength.com
Thanks for hanging out with us! We appreciate you being part of the Oak Strength crew. Stick around—we’ve got more honest, grounded convos coming your way.
What does it take to stay focused, stay driven, and still love the game after nearly a decade of training?
Welcome to Oak Performance Radio—where performance is optimized and injury is minimized. Hosted by Adam Lane, this podcast shares conversations with athletes, coaches, and leaders who live at the intersection of hard work, recovery, and long-term success.
Episode Highlights
In this episode, Adam sits down with senior volleyball players Devynn Schulze and Julia Laidig, who share what it’s been like to grow up in the sport. From early training days to senior-year commitments, they open up about balancing academics, recruitment, and club life. The episode explores how they’ve built resilience, handled pressure, and leaned on their support systems—both on and off the court.
Key Insights
The importance of staying grounded and committed across multiple years of training
How to navigate the mental and emotional toll of recruitment
The role of coaches and teammates in long-term development
Why comparing progress with others can hold athletes back
Balancing high-level competition with high school responsibilities
Looking ahead to the shift from club volleyball to college athletics
Episode Chapters
00:00 Intro
01:17 Guests' Volleyball Journey and Positions
02:44 Challenges and Words of Wisdom
03:39 Positive and Negative Comparisons
39:32 Leadership and Influence
39:46 Balancing Commitments and Personal Growth
40:05 Reflecting on the Volleyball Experience
Call to Action
Love hearing athlete stories like these? Share this episode with a teammate or coach who needs to hear it. And keep an eye out—we’ll be checking back with Devynn and Julia in college to hear how the next chapter unfolds.
Supporting Information
Julia Laidig is a standout volleyball player from Woodstock, Illinois, and a member of the Class of 2025. She plays as a libero and defensive specialist for VC United Volleyball Club, based in Loves Park, Illinois.
Devynn Schulze is a dynamic 5’6” libero and defensive specialist from Wonder Lake, Illinois, and a key member of VC United Volleyball Club’s 181 Elite team based in Loves Park. A senior at Woodstock North High School (Class of 2025), Schulze has demonstrated exceptional versatility and leadership throughout her high school career.
Follow the journey:
@wearevcunited
@julia_laidig_
@devynn.schulze
🔗 Follow Oak Performance on Instagram: @oakperformanceradio
🔗 Learn more about Adam Lane: oakstrength.com
Thanks for tuning in to Oak Performance Radio. We’re here to support athletes chasing their potential while staying healthy and strong along the way. Catch you in the next episode!
Fueling strong bodies starts with consistent, daily choices—not just game-day decisions.
Welcome to Oak Strength Performance, where the focus is on optimizing performance and minimizing injury. This show is for athletes, parents, and coaches who want to build strong, resilient athletes through smart training, smart recovery, and real-life strategies that actually work.
Episode Highlights
In this episode, Adam Lane and Coach Kyle break down high-performance nutrition—what it really looks like day-to-day, and how small, sustainable habits around food, hydration, and rest can lead to better athletic results and overall well-being.
Key Insights
Why protein intake matters and how much athletes really need
The hydration formula that helps support performance and recovery
The link between sleep, mental health, and injury risk
Meal prepping strategies that make fueling easier
How processed foods affect energy and long-term health
Tips for managing caffeine and sleep patterns around training
The importance of breakfast and simple snack prep ideas
Episode Chapters:
00:00 Intro
02:02 Importance of Nutrition and Recovery
06:35 Hydration and Protein Intake
11:13 Food Quality and Food Groups
16:03 Breakfast, Lunch, and Dinner Recommendations
23:44 Hydration and Sleep Tips
26:02 Q&A Session and Personal Experiences
48:58 Final Thoughts and Recommendations
Call to Action
If this episode helped refocus your approach to nutrition and rest, share it with a teammate, coach, or parent who could use the same boost. Be part of the Oak Strength community by applying one new habit this week — small steps counts.
Thanks for tuning in to Oak Strength Performance. Whether you’re an athlete, parent, or coach, we appreciate you showing up to keep learning and leveling up. See you in the next one!
Overtraining can hold athletes back just as much as undertraining. How can athletes strike the right balance between performance gains and injury prevention?
Welcome to Oak Performance Radio, the podcast dedicated to optimizing performance and minimizing injury. Hosted by Adam Lane, this show brings expert insights to help athletes, parents, and coaches make informed training decisions for long-term success.
Episode Overview:
In this episode, Tommy Hansen, founder of Perform 4 Life, shares his expertise in training athletes of all levels. From managing training volume to balancing gym work with sport-specific skills, Tommy offers key insights into improving strength, athleticism, and overall performance while reducing injury risks.
Key Insights:
How to balance court time and gym training for volleyball players
The role of strength and conditioning in improving athletic performance
Why managing fatigue is critical during high-stress periods like college recruiting
Strategies for developing a well-rounded training program for athletes
The impact of physical development on skill progression
Episode Chapters:
00:00 Intro
00:48 Tommy's Training Philosophy and Approach
09:52 Challenges of Training in the Club Volleyball Environment
20:50 The Importance of General Fitness and Conditioning
32:57 Balancing Training and Game Performance
54:54 The Role of Mental and Physical Stress in Training
55:06 The Impact of Physical Development on Skill Development
Supporting Information:
Website: [Perform 4 Life](https://www.perform4lifetrainingsystems.com/about-me)
Social Media: [@freestyle_jump_guy](https://www.instagram.com/freestyle_jump_guy)
Call to Action:
If you found this episode insightful, share it with an athlete, parent, or coach who could benefit. Follow Oak Performance Radio for more expert discussions on training and performance.
Every athlete faces setbacks, but how do you turn challenges into fuel for success?
In this episode of Oak Performance Radio, professional volleyball player Stevie Hall shares her journey from small-town high school volleyball to competing on the international stage.
Welcome to Oak Performance Radio the podcast dedicated to optimizing performance and minimizing injury. Hosted by Adam Lane, we bring you insights from top athletes, coaches, and experts to help you elevate your game.
What You’ll Learn in This Episode:
- How Stevie Hall transitioned from high school volleyball to playing professionally overseas.
- The mental and physical adjustments required to compete at the highest level.
- How nutrition and recovery strategies impact an athlete’s performance.
- The role of faith, family, and balance in a professional sports career.
- Stevie’s experience playing volleyball while pregnant and how she adapted her training.
Episode Highlights:
- The importance of perseverance through setbacks and how to develop resilience.
- Why nutrition, especially protein intake, is crucial to an athlete’s success.
- Sleep and recovery are as vital as training for long-term performance.
- The mindset shift needed to thrive in different environments, from college to international leagues.
- Advice young athletes on staying focused, enjoying the process, and handling social media pressure.
Episode Chapters:
00:00 Intro
01:22 Early Volleyball Journey and High School Experience
07:33 Recruiting and College Experience
10:53 Professional Volleyball Career and Overseas Experience
15:08 Nutrition and Recovery
28:12 Sleep and Rest
36:09 Faith and Balancing Volleyball with Personal Life
40:22 Pregnancy and Continuing to Play Volleyball
42:52 Advice for Young Athletes
Connect with Stevie Hall and LOVB Madison:
@__steviee___
@lovbmad
@lovb
@wearevcunited
Learn more about Stevie’s career:
(https://www.lovb.com/teams/lovb-madison-volleyball/athletes/anna-stevenson-hall)
Stevie’s journey is a testament to resilience, adaptability, and the power of trusting the process—both in sports and in life.
Enjoying the Podcast?
Thanks for tuning in to Oak Performance Radio! If you enjoyed this episode, subscribe and share it with fellow athletes and coaches. Stay connected for more insights on training, performance, and success in sports. See you in the next episode!
Welcome to Oak Performance Radio, the go-to podcast for athletes, parents, and coaches who want to build strong, resilient athletes while minimizing the risk of injury. Adam Lane hosts this podcast about sharing insights, strategies, and expert knowledge to help young athletes reach their full potential.
What This Episode Covers:
Athletic success isn’t just about raw talent but also proper training, consistency, and smart progression. In this episode, Adam Lane shares the philosophy behind his training approach, emphasizing the importance of multi-sport participation, foundational movement patterns, and phase-based progression. If you want to understand what it takes to build long-term athletic success, this episode is for you.
Key Insights:
-The Power of Multi-Sport Participation. Why do young athletes benefit from exposure to different sports and movement patterns?
-Foundational Training Matters. Mastering squats, lunges, and other basic movements is essential before progressing to advanced techniques.
-How Training Phases Work. A breakdown of structured training phases to ensure proper strength development and injury prevention.
-Using Force Plates for Precision. How technology helps assess movement efficiency and tailor training to individual needs.
-Long-Term Athletic Success. Why focusing on proper movement and consistency leads to stronger, healthier athletes.
Episode Chapters:
00:00 Intro
00:39 Educating Listeners on Training Methods
03:50 Importance of Multi-Sport Participation
06:04 Foundational Training for Young Athletes
11:16 Developing Athletes Through Phases
13:56 Adapting Training to Individual Needs
18:27 Advanced Training and Special Programs
21:58 Real-World Examples and Success Stories
Building great athletes isn’t about rushing the process—it’s about smart training, patience, and setting a strong foundation.
Tune in to learn how to develop young athletes the right way, ensuring they stay strong, healthy, and ready to perform at their best.
Thanks for listening to Oak Performance Radio! Be sure to subscribe, share, and keep following for more training and athletic development insights.
Why Relationships Matter in Coaching and Athlete Development?
Welcome to Oak Performance Radio, the podcast dedicated to optimizing performance and minimizing injury. Hosted by Adam Lane, this episode features Coach Patrick Freeman, Executive Director of VC United, a leading junior volleyball club in Rockford, Illinois.
Episode Highlights:
The Power of Relationships in Coaching. Great coaching is more than drills and game plans—it’s about building trust, consistency, and understanding athletes as individuals.
Patrick Freeman shares his insights on why relationships are at the core of successful coaching and long-term player development. With experience managing 80 part-time coaches and overseeing club operations, he understands the balance between business, coaching, and athlete growth.
Episode Chapters:
00:00 Intro
00:10 Introduction and Host
38:09 Patrick's Role and Responsibilities
38:22 Coaching Experience and Philosophy
38:37 Building Relationships with Athletes
38:47 Challenges and Strategies in Coaching
39:01 Advice for Parents and Supporting Athletes
Key Insights from This Episode
Connect with Patrick Freeman & VC United
@wearevcunited
Enjoy this episode? Follow Oak Performance Radio for more conversations that help athletes, parents, and coaches navigate the world of competitive sports.
Wrestling isn’t just about wins—it’s about creating a lasting passion for the sport that fuels long-term success. But how do you avoid burnout and ensure your athletes stay engaged? Let’s break down the key to sustainable growth in wrestling.
Welcome back to Oak Performance Radio, the podcast where we help athletes, coaches, and parents optimize performance and minimize injury. Hosted by Adam Lane, we’re here to give you the tools to succeed on and off the mat.
Episode’s Main Topic
In this episode, Coach Tyler DeMoss, a former state finalist and head coach at Hononegah Wrestling, shares his coaching philosophy and insights. Tyler discusses how building a love for wrestling early on can prevent burnout and set athletes up for success—plus, he dives into the impact of parents, the recruiting process, and much more.
Key Insights
• The importance of developing a love for wrestling, not just focusing on wins.
• Why long-term athletic development is key to preventing burnout.
• What parents can do to support their child’s journey in wrestling.
• Insights into the college wrestling recruiting process and opportunities for female athletes.
• The significance of technique and enjoyment over immediate success in high school wrestling.
Episode Chapters:
00:00 Intro
02:35 Philosophy on Long-Term Athletic Development
07:00 Challenges and Importance of Parental Involvement
07:14 Transition from Kids to High School Wrestling
18:56 Recruiting and College Wrestling Opportunities
51:43 Personal Experiences and Transition to Coaching
51:55 Advice for Parents and Athletes
Call to Action (CTA)
Don’t miss out on more episodes that break down strategies for success in wrestling and beyond. Subscribe to Oak Performance Radio and stay tuned for more tips to elevate your performance.
Supporting Information
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Closing
Thanks for tuning in to Oak Performance Radio. We hope this episode inspires you to keep pushing forward, no matter the challenge. Be sure to subscribe for more expert advice and actionable tips. Until next time!