Articles Tagged with: strength and conditioning

World-class strength training secrets – Episode 35 with Karsten Jensen


Really? Wordl-class strength training secrets? Well, yes! These methods have been tested on elite athletes who have perfromed on a global stage. Long-term training in sport and fitness has been built on the linear periodisation training model. But is this model too rigid? Is it focused on too much on the progression of training numbers? Should we be considering a more flexible approach that takes into account all the unique variables of each individual client? Learn about the flexible periodisation method and how to build strength with new ideas that will expand your training philosophy.

Guest biography

Karsten Jensen MSc has trained world-class and Olympic athletes from 27 different sports for 25 years with their successes coming at European, World, and Olympic level. Karsten is the first strength coach to create a complete system of periodization, known as the Flexible Periodization Method – the first complete method of periodization dedicated to holistic, individualized and periodized (H.I.P) training programmes.


Karsten Jensen - Fit to Succeed interview - build strength

Episode content: Strength training secrets

In this episode, we some strength training secrets and dig deeper into the concepts and principles behind the standard linear, and the flexible periodisation approach.

  • 1.26 – Karsten shares an early training experience where he applied an alternative, uncommon method that succeeded in creating the gains needed by the athlete.
  • 4.50 – description of how the Flexible Periodisation Method (FPM) differs from mainstream linear periodisation
  • 9.50 – unfold how the FPM helps to support individual progression from early stabilisation phases through to more advanced methods
  • 15.51 – how to individualise and even periodise the warmup to adapt to meet the changing needs of the main training session to follow
  • 22.49 – the accuracy of rate of perceived exertion, and how many individuals unknowingly respond with rate of perceived fatigue instead
  • 25.20 – how to use the FPM as a tool for applying High-intensity Training and reduce the risk of overload and injury
  • 30.30 – the unique application of the FPM to flexibility training by discussing an example of tight hamstrings muscles altering posture and performance

Book links from the show

Supertraining Mel Siff
Science and practice of strength training

Connect with Karsten via social media

 Facebook @YesToStrength

 Instagram @yestostrength

 LinkedIn @yestostrength

Rate the show

If you enjoy this episode, then please rate the show, give a short review, and share it with your friends so they can benefit from this free expert information. Your comments and feedback are always welcome. Please subscribe to the podcast on iTunes or the video series on YouTube so you will receive each update immediately upon release.

For other great episodes and expert guests on the Fit to Succeed show, visit our full podcast library.


Functional training and total body transformation – Episode 28 with strength coach, JC Santana



An exploration of the strengths and weaknesses of the modern functional training paradigm and the principles behind total body transformation with world-class, veteran strength and conditioning coach, JC Santana from the Institute of Human Performance (IHP).

Guest Biography

Fitness maverick, founder of the Institute of Human Performance (IHP), dynamic speaker, sought-after consultant, prolific author…for over 30 years Juan Carlos “JC” Santana has been raising the bar in the fitness industry. Santana has been referred to as “the USA’s leading practitioner of functional fitness”. He has personally trained and developed specific programs for all professional sports, youth fitness, fitness for the mature populations, and accelerated rehabilitation. His advanced understanding of biomechanics and conditioning have made him the go-to guy for those interested in reaching their optimal performance levels. JC has authored several books, including Functional Training (2015) and his latest offering, JC’s Total Body Transformation (2018).

Santana is a Certified Strength and Conditioning Specialist (CSCS) with the NSCA and a certified Health Fitness Instructor with the ACSM. He is also a certified Senior Coach and Club Coach Course Instructor with the USA Weightlifting Team, and a Level I coach with the USA Track and Field Association. Santana currently serves on the NSCA Board of Directors and is Sports Specific Conditioning Editor for the NSCA Journal. JC has Bachelor’s and Master’s degrees in Exercise Science and is working towards his Ph.D. in exercise physiology.

JC Santana elite strength coach
JC Santana, Founder, Institute of Human Performance


Episode content: Functional training

In this episode, we discuss some really fascinating content that will help stretch your thoughts and opinions across a number of fitness concepts, many of which we often take for granted. We cover the following topics and more:

  • the spiri-e-motion paradigm model used by Santana at IHP
  • JC’s definition of functional training
  • concerns with the commonly applied CrossFit training model
  • minimal training for maximum results
  • training individual ability
  • the 4 exercise tweak categories

If you enjoy this episode, then please rate the show and share it with your friends so they can benefit from this free expert information. Your comments and feedback are always welcome. Please subscribe to the podcast on iTunes or the video series on YouTube so you will receive each update immediately upon release. You can also find more engaging expert interviews by visiting our podcast library.

Connect with JC Santana on social media

Facebook @IHPfit          Instagram @ihpfit          Twitter @IHPfit

JC Santana’s books

Total Body Transformation, JC Santana book
Functional Training, JC Santana book

Bonus video

JC also recorded a short quick-fire video interview that helps to share a few quick ideas and thoughts about functional training, the human will, a favourite exercise tweak, and what has helped Santana succeed for more than 3 decades in the health and fitness industry.

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