Decoding Excellence

In this episode of The Decoding Excellence Show, I’m pulling back the curtain on what it really takes to hire the right person to lead a collegiate strength & conditioning or sport performance department.After nearly a decade at the University of Colorado—contributing to a sport science and high performance model while working with Women’s Basketball and Volleyball—I’ve seen firsthand what works, what fails, and why so many NCAA programs miss the mark.This isn’t about titles, certifications, or flashy tech. It’s about leadership.The kind of leadership that:✔ Understands the demands of the weight room and the locker room.✔ Earns trust across sports medicine, nutrition, psychology, and coaching staffs.✔ Inspires a culture where athletes thrive and practitioners grow.Whether you’re an athletic director, coach, or practitioner, this episode will challenge you to rethink how you evaluate talent for these critical roles—and why social media clout isn’t a substitute for real-world experience.

In this Cardio Talks episode of The Decoding Excellence Show, I’m breaking down one of the most overlooked threats to athlete recovery: late-night screen time and blue light exposure.Whether you're a performance coach, sport scientist, or former athlete trying to stay sharp—this conversation cuts into the heart of why your HRV, deep sleep, and overall recovery metrics might be lagging.We're talking science-backed disruptions to circadian rhythms, CNS fatigue, and why your phone might be robbing you of the restorative sleep your body needs to train hard and bounce back.I cover:How blue light delays melatonin and pushes deep sleep into shallower phasesThe real reason HRV stays depressed after nights with poor sleep hygieneWhat does and doesn’t work—f.lux, Night Shift mode, and screen filtersMy personal stack: Roka x Huberman Wind Down Glasses, Portal (Magnesium Glycinate, L-Theanine, Glycine, Apigenin), and red light environmentsWhy a "power-down routine" can be the difference between winning

In this special “Cardio Chats” edition of the Decoding Excellence Show, I’m hitting record during one of my Zone 2 ruck walks—raw, unfiltered, and straight from the heart.No fancy studio. No edits. Just the real thoughts running through my head while I’m moving my body and reflecting on the work we do in Strength and Conditioning, Sports Science, and High Performance Coaching.This isn’t scripted. It’s not polished. It’s just me sharing what’s top-of-mind—from training insights and performance frameworks to lessons I’m learning, testing, and integrating in real time.If you're a coach, practitioner, or just someone who’s chasing improvement, these walks are for you. Think of it like grabbing a coffee with a colleague, except I’m breathing heavier and carrying weight on my back.Whether you’re on your own walk, stuck in traffic, or setting up the gym—this is your behind-the-scenes peek into how I think, plan, and process high performance.Whether you're in the gym, on a walk, or commuting—this is your rese

In this episode of the Decoding Excellence Show, I’m sharing a solo Q&A I originally recorded for the Former Athlete Society. Whether you're freshly out of sport or years removed, this one cuts deep into what really matters: rebuilding discipline, identity, and structure after athletics.I break down four of the most common (and crucial) questions I hear from former athletes navigating life after sport:How do I stay motivated like I was in college?→ The truth: motivation fades—systems stick. I explain how to build a personal structure that keeps you consistent.How can I bring that game-day mindset to real life?→ Simple: Sunday is your new game day. Learn how to plan your week like you used to prep for an opponent.Why does my nutrition fall apart now?→ You had structure before—training tables, team lifts, accountability. Here’s how to replicate that for real life.I feel like I peaked in college. Now what?→ That athlete? Still in you. I’ll show you how to reframe your identity as a competitive edge, not

In this episode of the Decoding Excellence Show, I'm sharing a handful of the things that have been grabbing my attention lately—from what I'm reading to what I'm watching, buying, doing, and listening to.We’re talking about Dan John’s new book The ABCs (and Fs) of Strength Training and how Easy Strength changed my approach early in my coaching career. I’ll break down a recent Flagrant podcast episode with Pete Buttigieg, some new health tech I'm using to stay ahead of cardiovascular risk, my endless battle to perfect air-fried chicken for meal prepping (spoiler: it’s harder than it looks), and why I’m running back through the entire Run the Jewels discography right now.It’s casual. It’s personal. It’s a quick window into the stuff that's fueling the fire behind the scenes.Thanks for listening—let’s get into it.Additionally, I share details about theFormer Athlete Society—our Skool community designed for former college athletes looking to level up their fitness, training, and recovery. Don

In this episode of theDecoding Excellence Show, I’m diving into the intricacies of workload monitoring and athlete preparation, particularly for basketball players. From managing training on the road to adapting workouts to fit within the constraints of a packed game schedule, I break down the strategies we’re using to keep athletes performing at their best.Episode Highlights:The challenges of training basketball athletes on the road and maintaining consistency.How to adapt workouts while staying aligned with our overarching training framework.The importance of protein supplementation while traveling and its role in recovery and performance.Updates on how we're managing training cycles during a busy stretch back in Boulder, Colorado, with two-day game windows.A dedicated Q&A segment where I answer your strength and conditioning and sport science questions.Additionally, I share details about theFormer Athlete Society—our Skool community designed for former college athletes looking to level up their fit

‌In this episode of the Decoding Excellence Show, I'm discussing the rapidly changing landscape of collegiate athletics. From NIL deals and the Transfer Portal to the monumental implications of the House v. NCAA settlement, I explore how these seismic shifts are impacting athletic departments across the nation. As a reminder, our Random Shows shows are a quick 15-30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. During this episode, I take a close look at how conference realignments are shaking up competition, focusing on the travel challenges faced by women’s basketball programs. With longer distances and more grueling schedules, how are teams managing the demands of the season? Next, I share insights into the testing and monitoring strategies we use to optimize athlete performance. Specifically, I discuss the use of force plates for Countermovement Jump

Episode Description: In this episode, I delve into my recent article, Advice I'd Love to Give Myself 15 Years Ago, inspired by conversations with young strength and conditioning interns. Join me as I discuss the article and add some personal commentary. Episode Highlights: Discussion of current advice I give interns How to embrace difficult times with action & honesty Insights into financial literacy and the impact on S&C Quick Reminder: Our Random Shows are 30-minute episodes packed with valuable insights and information. I believe you'll find something interesting and valuable in this episode. Support and Connect: Newsletter: Sign up at AdamRingler.com/Newsletter for a weekly dose of curiosity. Filled with interesting articles, explorations, and thought-provoking resources. Support the Show: Visit Buy Me a Coffee to support the show. For the price of a latte, you can help maintain the quality of our content. 100% of contributions go towards hosting fees. Engage: Connect with me on s

In this episode of the Decoding Excellence Show, I'm discussing my recent article 10 Hard Truths for Coaching in the World of Athletics. This was an article I wrote off the backend of several conversations with young strength and conditioning interns. This show narrates the article while adding some author commentary. As a reminder, our Random Shows shows are a quick 30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to ⁠AdamRingler.com/Newsletter⁠ and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through t

In this episode of the Decoding Excellence Show, I'm discussing how we utilize Workload Monitoring across our basketball performance. We discuss weekly periodization models, basketball-specific movement metrics, acceleration vs. deceleration loads, and how you can take principles of wearable workload monitoring for basketball and apply it to your environment. If you've been interested in utilizing workload monitoring strategies in your competitive practice environments, this is the episode for you! As a reminder, our Random Shows shows are a quick 30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to AdamRin

In this episode of the Decoding Excellence Show, I'm discussing how we utilize Isometric Training across our performance benchmarking & testing, strength and conditioning programming, and several of the technologies we use to collect this information. If you've been interested in utilizing isometric testing in your pre-participation athlete profiling or sports performance training, this is the episode for you!  As a reminder, our Random Shows shows are a quick 30 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a newsletter f

In this episode of the Decoding Excellence Show, I'm discussing some of the new things we're doing around University of Colorado Boulder. It's been some time since I've been behind the microphone and I'm just dusting off the thing. We talk about some of the new technologies we're utilizing within our athletic department, some of the new pre-participation athlete benchmarking we're conducting, and a general run-down of our summer staff. It was a fun show where I break out the microphone and headphones and get rapping about what's on my mind. If your a fan of sports performance technologies, it's usage within high performance sport organizations, I think you'll get A LOT out of this show. As a reminder, our Random Shows shows are a quick 15-25 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this sho

‌In this episode of the Decoding Excellence Show, I'm discussing the all too common debate between sport science and performance coaching. To be fair, it is a common debate I hear often between the pure academic sport scientists and strength and conditioning coaches "in the field". In this Random Episode, I dive into this debate between an evidence-led, sport science, data-driven decision model versus the applied nature of strength and conditioning or sport coaching. This was a fun episode to record because I get on a roll talking about this material. As a reminder, our Random Shows shows are a quick 15-25 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. This episode ran longer because sport science and it's applied usage is an area I'm incredibly passionate about. i go into these random shows without notes but full of passion, insights, and opinions. I believe with c

‌In this episode of the Decoding Excellence Show, I'm discussing an issue I hear too often regarding sport science and it's applied nature within high performance sport. I outline a typical day and the many touchpoints with sport science, data-led decision making, and the applied nature of scientific processes on sport outcomes. This was a fun episode to record because I get on a roll talking about this material. As a reminder, our Random Shows shows are a quick 15-25 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. This episode ran longer because sport science and it's applied usage is an area I'm incredibly passionate about. i go into these random shows without notes but full of passion, insights, and opinions. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, tha

In this episode of the Decoding Excellence Show, I'm speaking with Jim Garofalo, Executive Vice President of Sales and Marketing for KINEXON. This show is a first as we begin to spotlight innovative companies who are leading the sports performance industry. On the show, we discuss Jim's background, his role at KINEXON, the specific company's vision and market scope for wearable technologies, the introduction of KINEXON's SafeZone, and speculation to where Jim believes the sports performance technology sector is heading. This show was absolutely awesome! More About Jim: The accomplished sports marketing executive has spent his career building and managing successful partnerships with brands, teams and leagues in the U.S. and abroad. His experience in the sports marketing and sports performance landscape spans two decades with extensive experience in developing marketing strategies and executions that drive brand affinity and sales for some of the industry’s most trusted brands. Jim Garofalo joined KINEXON on

In this episode of the Decoding Excellence Show, I'm speaking with Industry Veteran and High Performance Practitioner, Dan Howells. Dan has experience at US Ski & Snowboard, the English Institute of Sport (EIS), Rugby Union and Rugby 7s, and most recently, in the Major League Baseball (MLB) Houston Astros organization. You do not want to miss this show! Dan recently formed Collaborate Sports during the initial lockdowns through COVID as a means of connecting developing coaches and practitioners through a personal development focus. Since then, he has reached over 400 hundred practitioners from varying countries using the personal development platform he has created. He provides opportunities to others through Bespoke Coaching/Mentoring, Monthly Interactive Webinars with guest presenters, and the Interactive Personal Development (IPD) Programme. The IPD was the main focus of building a platform to network other coaches together in a learning environment and make mentorship more affordable for younger and d

In this episode of the Decoding Excellence Show, I'm speaking with former NFL New York Giants Director of Performance Nutrition and Assistant Strength & Conditioning Coach, my friend, Pratik Patel. Patel was closing in on a four year stint as the New York Giants’ Director of Performance Nutrition/Assistant Strength and Conditioning Coach prior to making a personal decision to leave the role. We discuss this in the show. Prior to his time in the NFL, he served as University of Oregon's (PAC 12) Director of Sports Nutrition. Patel also shared similar roles at Michigan State University (Go Green!) and Kansas State University. I had a blast recording the show with Tik and I know you'll take away some GREAT gems from it! You can catch up with Pratik on twitter and Instagram at @PratikxPatel. My guy also has an AMAZING podcast located on Spotify called The Man of Fire Podcast. In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a new

In this episode of the Decoding Excellence Show, I'm discussing many of the leadership lessons I've learned, through the successes and failures of operating in elite sport. I discuss tactics to help empower leadership and decisions among your athletes and co-workers. I talk about leaning into your weaknesses and being vulnerable. I discuss ways you can take the first step and challenge others to co-elevate to new heights. I think you'll get A LOT out of this show. As a reminder, our Random Shows shows are a quick 15-25 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up

In this episode of the Decoding Excellence Show, I'm discussing my application of velocity based training techniques (VBT) and the application of training along the force-velocity curve. I discuss the different velocity thresholds, exercise modalities, how I utilize VBT during different periods of our annual training program, and much more. As a reminder, our Random Shows shows are a quick 15-25 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through th

In this episode of the Decoding Excellence Show, we're returning to our Random Show Version and are discussing some of my thoughts surrounding the use of sRPE in applied settings, the Acute:Chronic Workload Ratio (ACWR), and other derivative expressions of acute:chronic formulas like the exponentially weighted moving average (EWMA) equation. As a reminder, our Random Shows shows are a quick 15-25 minute episode where I typically discuss current industry trends, research reads, current events, and occasionally offer my insights into the training process that we're undertaking each week. I believe with conviction, you'll take away something interesting from this show and I hope it delivers you a little bit of value in your day. As always, thank you for supporting The Decoding Excellence Show! In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through t