Decoding Excellence

In this Cardio Talk episode of the Decoding Excellence Show, I unpack three powerful conversations shaping coaching, performance, and personal growth.First, I reflect on the passing of Coach Kurt Hester, a true icon in Strength and Conditioning. His career embodied grit, resilience, and authenticity—and his legacy challenges all of us to coach with more heart, purpose, and conviction.Next, I dive into Tim Gabbett’s ACWR and EWMA principles, breaking down why temporary overreaching during October training isn’t reckless—it’s strategic. I explore how calculated load management builds the stress tolerance and robustness athletes need heading into non-conference tournaments and early-season play.Lastly, I share a personal update on my nutrition journey using the Macrofactor app—how I’m reverse dieting out of a long summer cut, slowly increasing calories and carbohydrates to rebuild strength and muscle. I talk about the process, mindset, and science behind adding quality weight while maintaining performance.Raw, u

In this raw and unfiltered Cardio Talk edition of the Decoding Excellence Show, I dive into two topics that are reshaping the way we think about performance in college athletics.First up: The Evolution of Women’s Basketball Training. The women’s game has grown more physical, more explosive, and more demanding than ever before. Yet too often, strength coaches still program light, cautious workouts—more bands and calisthenics than barbells and heavy loads. In this conversation, I break down why that approach sells athletes short, and why the modern women’s basketball player needs real weight training, exposure to grinding lifts, and intentional preparation for the realities of elite competition.If we’re serious about preparing athletes for the court, then our training has to meet the actual demands of today’s women’s game.Second: Managing Travel Fatigue in College Hoops. The reality of long flights, late nights, and back-to-back games across time zones takes a massive toll on player readiness and performance. I

In this Cardio Talk edition of the Decoding Excellence Show, I hit on three big topics for strength & conditioning coaches:1️⃣ Building Trust with Sport Coaches — How we can better align with head coaches by speaking their language, framing data around outcomes, and respecting practice priorities.2️⃣ Rethinking Recovery in College Athletics — Why recovery is more than ice baths and Normatecs, and how sleep, stress, and academics all play a critical role in athlete performance.3️⃣ The Future of Tech in S&C — From VBT to wearables, I break down where technology is headed, what’s actually useful, and how to separate game-changers from distractions.This 45-minute ruck walk conversation is raw, unedited, and unscripted—just me, sharing what’s on my mind in the world of performance and coaching.

In this “Cardio Series” edition of the Decoding Excellence Show, I’m bringing you along on a 75-minute ruck walk to share a critical update: introducing The Blueprint—our forever FREE community on Instagram and AdamRingler.com.Inside The Blueprint, I’ll be sharing strength & conditioning tactics, performance insights, sport science strategies, and behind-the-scenes access to health optimization and coaching at the highest levels.During this long walk & talk, I also dive into some big topics shaping our field right now:Designing Preseason Training for Women’s Basketball (Beyond Conditioning)How to build durability, movement quality, and power while managing practice loads and athlete readiness.The Hidden Role of Microdosing Strength Work During the SeasonWhy 15–20 minutes of targeted lifts can maintain performance without overwhelming athletes.Using Data Without Drowning in ItSimplifying athlete monitoring by focusing only on metrics that drive actual decisions.Balancing Team Standards with Individuali

In this “Cardio Talk” edition of the Decoding Excellence Show, I’m diving into pre-season basketball conditioning tests—and why different coaches lean on very different approaches.Some favor more aerobic-based tests like the mile run or 3-minute baseline touches, while others prefer anaerobic measures like side-line touches or the 300-yard shuttle. Both approaches have their place, but which one actually prepares athletes best?In this episode, I break down:The pros and cons of aerobic vs. anaerobic conditioning testsWhat we’re using here at Colorado this pre-seasonWhy building a strong aerobic base is critical for October’s 20-hour practice weeksHow these tests tie into bigger decisions on readiness, recovery, and performanceWhether you’re a coach, athlete, or sport scientist, this Walk & Talk pulls back the curtain on how we evaluate and prepare our teams for the grind ahead.If you’re serious about training design, athlete monitoring, or building durable and explosive players, this one’s loaded with prac

In this “Cardio Chats” edition of the Decoding Excellence Show, I’m sharing why I’m so fired up about using the Beyond Power VOLTRA1 strength equipment here in Boulder, Colorado—and why it’s quickly becoming one of my go-to tools for strength, rehab, and performance.Recorded mid-Zone 2 ruck walk, this raw, unedited “Walk & Talk” dives into exactly how I’ve been leveraging the VOLTRA1 for:Advanced rehabilitation & prehabilitation leveraging their specific training modesClassical strength training applications for muscle and strengthCustom force curve assignments for athlete-specific needsI break down:Why I travel with the VOLTRA1 anywhere we go—especially when hotel gyms lack equipmentThe different training modes and how I use them:Eccentric Mode – overload on the lowering phaseChain Mode – progressive loading through range of motionInverse Chain Mode – reverse strength curvesIsometric Mode – static strength at set joint anglesIsodynamic Mode – blending isometric with dynamic movementDamper Mode – resi

In this “Cardio Chats” edition of the Decoding Excellence Show, I’m pulling back the curtain on our Summer Basketball Training Program here in Boulder, Colorado—sharing the real behind-the-scenes details of how we prepare our athletes for the demands of a long, grueling season.This is raw, unfiltered, and recorded mid-Zone 2 ruck walk—no studio, no edits—just me sharing what’s really happening in our summer block: the successes, the challenges, and the lessons learned.I break down:The death of Long-Term Athletic Development in the NIL eraManaging NIL contracts, constant roster turnover, and short prep windowsUsing VALD Performance testing to fast-track development and identify individual needsBenchmark data for return-to-sport baselinesTriaging immediate needs vs. “nice-to-have” improvementsSafe altitude acclimatization & training volume progression (CSCCa/NSCA joint guidance)Building a standardized summer plan that branches into tailored individual programmingExposure to sport-specific stressors—loading

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