Tony Montgomery lives in Stillwater, Oklahoma. He studied exercise science at Florida Atlantic University, received his Master's of Science in Exercise Science at the University of South Florida, and is currently pursuing his Doctorate of Philosophy in Health, Leisure, and Human Performance at Oklahoma State University. He owns Team Phoenix Performance (an online coaching company), Subject Zero Supplements, and Coaches Corner University (an online education platform). Tony competed in strongman and powerlifting, where he hit a 2,001-pound total in the 242-pound class with wraps. Now he competes in Brazilian Jiu Jitsu and endurance events. He also served four years in the United States Marine Corps with 2nd Recon Bn.
Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock Aoyama et al. 2021 What the Study Says They report that the skeletal muscle hypertrophy is dependent on the dietary protein distribution in mice having two-meals- per-day feeding. They show here that BCAAs are involved in inducing distribution-dependent hypertrophic […]
Circadian Effects on Performance and Effort in Collegiate Swimmers Anderson et al. 2018 In this study they looked at the effects of swimming performance and effort of swimming based on the time of day they swam in relation to their circadian phenotype. We have seen in the research that people who are adapted to […]
Supercompensation gets touted as this mechanism we should be chasing in order to get the most out of our training. But does it even exist, is it a mechanism or a time course?
In this video I wanted to go over how I run my assessment and why I onboard clients the way that I do. I believe that in order to deliver the best program you have to be as thorough as possible from the very beginning.
When we think of such a question a few training principles come to mind. We have your basic model of linear programming where each week the volume increases or the load does to drive the stimulus that leads to the desired adaptation. This approach relies heavily on specificity of movement and progressive overload to keep […]
Overtraining is a word that is thrown out a lot in the weight room, but does it actually exist for resistance training? What does some of the science say?
In a recent study by Stainiszewski et al. (2020) they looked to compare the advantages of matching the strength curve of a biceps preacher curl with the resistance profile of the machine. All our muscles have certain strength curves to them, meaning they re stronger in one position and relatively weak in another. The lat […]
In episode 12 we start our deep dive into Periodisation and all the science and concepts behind it. In part of this conversation we define periodization, the role stress plays, and a new model to think about. We hope you enjoy this new approach to the podcast and if you want to join us for […]
New research on concurrent training gives us more insight into how to set up our programming considering nutrition, blood flow restriction, and VO2 max.
In episode 10 of Coaches Corner University, Paul got the opportunity to sit down with Nick Haince (@nhaince) owner and head coach of Capital Strength Training Systems (@capital_strength_ts). They discuss how Nick transitioned from a personal trainer to strength coach to business owner, how he structured his business for resilience and how he has managed […]
In episode 7 we host a round table discussion on nutrition for sports performance with Caylea Borges and Marc Morris. We dive deep into the topics of cutting weight for a meet and recomping afterward to have the best performance on the platform. We also cover topics of macronutrient distribution and body fat set point […]
In episode 6 of Coaches Corner University, we have on Bryce Calvin and dive deep into the main drivers of hypertrophy. We get into a little back and forth on whether volume or intensity is the biggest driver for muscle growth. So really great dialogue that goes over exercise selection, adaptations for beginners versus […]
In episode 5 we have Stuart Locke from Pre-Script and going into a debate over specificity versus variation for athletes. Pros and cons to both and it was a blast getting to have this talk with Stuart so both sides could be presented. The concepts and nuances are key to this debate and we don't […]
Coaches Corner · Coaches Corner Episode 72 In episode 72 of Coaches Corner we dive into some shenanigans first before getting into the questions. Thanks for the questions and keep them coming! We dive into what makes moments so special in powerlifting and the community behind it. We give nutrition advice for two different topics […]
There’s no way to put up impressive numbers if you can’t get the bar off your chest or you’re stalling halfway. Let’s get back to some bench press basics.
We dive into some great questions in this week's podcast, our favorite core movements, morphological features and how they can determine lifts, and our favorite books.
What exercises allow you to produce as much output as possible? What exercises and will allow you to target the muscles you want to hit and push things to failure while minimizing the risk of injury?