In this episode of the Citizen Athletics Show, we delve deep into the realm of injury reduction with Dr. Sam Spinelli and Dr. Teddy Willsey. Together, they unravel the secrets behind the Copenhagen Adductor Exercise, a potent weapon in the fight against groin injuries. Join us as they break down the intricacies of the Copenhagen Adductor Exercise, exploring its proper execution, unparalleled benefits, and versatile adaptations. Learn how this exercise targets the often-neglected muscles of...

Join Drs. Sam Spinelli and Teddy Willsey on a compelling episode of the Citizen Athletics Show as they delve into the complex world of osteochondral dissecans (OCD). As leading experts in sports medicine, they bring clarity to this often misunderstood condition, offering valuable insights into its causes, incidence, and management. What exactly are osteochondral dissecans, and why do they occur? Sam & Teddy provide a comprehensive overview, breaking down the anatomy and pathology behind...

In this episode of the Citizen Athletics Show, join hosts Sam Spinelli and Teddy Willsey as they dive deep into the intricacies of the NFL Combine. As two seasoned performance specialists with a passion for sports science, they bring a unique perspective to the discussion having helped athletes prepare for the combine, shedding light on what truly goes on behind the scenes of this high-stakes event. Have you ever wondered what actually happens at the NFL Combine? Sam & Teddy break down...

Welcome to a captivating episode of the Citizen Athletics Show! Join hosts Dr. Sam Spinelli and Dr. Teddy Willsey as they explore the fascinating world of full range of motion (ROM) training. In this illuminating discussion, Sam and Teddy delve into what constitutes full ROM, the advantages and disadvantages of training through a full range of motion, and the strategic use of partial ROM exercises. Understanding the nuances of ROM training is essential for optimizing performance and reducing...

Meniscus tears: Surgery versus conservative care -> Join Dr. Sam Spinelli and Dr. Teddy Willsey as they delve into the complex world of meniscus tears. Together they explore the role of the meniscus, the dilemma of surgery versus conservative treatment, and the latest research on meniscus surgery outcomes. The meniscus plays a crucial role in knee function, but when tears occur, the decision between surgery and conservative management can be daunting. Dr. Sam and Dr. Teddy unpack this...

🔥 Get ready for some fire today as we dive into tempo tactics 🦾 Join Dr. Sam Spinelli and Dr. Teddy Willsey, as they venture into the world of exercise tempo. In this thrilling discussion, our seasoned physical therapists and sports scientists explore the intricacies of tempo – what it is, its practical advantages and disadvantages, and how to use it properly to enhance your workouts and rehab. 🥳Whether you're a seasoned gym-goer or just starting your fitness journey, understanding exercise...

Get ready for a spicy episode where Dr. Sam Spinelli and Dr. Teddy Willsey tackle a topic near and dear to every fitness enthusiast's heart: workout splits. Join us as we explore the practical advantages and disadvantages of various workout split strategies, backed by the latest research in exercise science. From full-body routines to push-pull-legs splits and everything in between, Dr. Sam and Dr. Teddy break down the pros and cons of each approach, providing valuable insights to help you...

Welcome to the Citizen Athletics Show, where movement meets science! Join your hosts, Dr. Sam Spinelli and Dr. Teddy Willsey, as they delve into the world of ACL rehab with an evidence-based approach. In this episode, our two seasoned physical therapists and sports nerds explore the six key factors crucial for successful ACL rehabilitation, backed by the latest research. Dr. Sam Spinelli and Dr. Teddy Willsey bring a unique blend of expertise and practical insights to the podcast, breaking...

Welcome to the Citizen Athletics Show, the ultimate podcast for fitness enthusiasts and beginners alike! Join our Sam and Teddy as they dive deep into the world of fitness, unraveling the common mistakes that beginners often make and offering practical solutions to help you achieve better results on your fitness journey. In this episode, our hosts draw from their wealth of knowledge and experience to shed light on the pitfalls that many individuals encounter when starting their fitness...

🏋️‍♂️ In this episode, we're diving headfirst into the perennial debate: "How To Train For Strength vs. Size?" Join Teddy & Sam as they unravel the mysteries behind training for size versus strength. Are you sculpting a physique that turns heads at the beach, or are you pursuing the raw power to move mountains? The answers lie in the details, and we've got them all covered. In this jam-packed episode, we explore the science behind hypertrophy and strength gains, dissecting the training...

Welcome to the latest episode of the Citizen Athletics Show! Today, we're delving into groundbreaking research on the Patellar Tendon Loading Index, providing a comprehensive breakdown of the study's key findings and practical applications. Explore the depths of the recently published paper as we unravel the specific parameters examined, detailing the innovative methods employed in the study. From the meticulous analysis of patellar tendon loading to the nuanced conclusions drawn, we dissect...

Are Nordic Hamstring Curls a waste? In this episode, we dive deep into the world of strength training with a focus on Nordic Hamstring Curls. Strap in as we explore what Nordic Hamstring Curls are, how to execute them effectively, and uncover the evidence-backed strategies for optimizing their impact on your training. Discover the intricacies of this powerful exercise, renowned for targeting the often-neglected hamstring muscles. From proper form to variations that cater to different...

Step into the fascinating world of fitness history on the latest episode of the Citizen Athletics Show! Join us as we embark on a journey through time, unraveling the layers of the Physical Culture Movement and tracing the evolution of exercise into the phenomenon we know it as today. Teddy guides us through the history of physical activity, exploring the historical milestones that transformed the way we perceive and engage with physical activity. From the early roots of calisthenics to the...

Welcome to a riveting episode of the Citizen Athletics Show! In this installment, we dive deep into the dynamic world of jumps – specifically, the intriguing realm of horizontal versus vertical jumps. We break down the nuances and implications of these two distinct types of jumps in the context of rehabilitation and training. Join us as we explore the unique biomechanics, muscle engagement, and real-world applications of horizontal and vertical jumps. Whether you're an athlete looking to...

Ready to embark on a journey to unlock the hidden potential of your core? Join us in this empowering episode of The Citizen Athletics Show as we dive deep into the world of core training. In this episode, Dr. Sam Spinelli and Dr. Teddy Willsey share their insights on the importance of a strong core and how it transcends beyond just achieving those coveted six-pack abs. Discover the science behind core strength, explore effective workout routines that go beyond traditional crunches, and...

Achilles tendon pain, which can be from Achilles tendinitis, tendinosis, tendinopathy, and other possible reasons, can be very difficult for people to manage. In particular, navigating how to remain active while working through the rehab for the condition can be confusing and frustrating. To best help with this, Dr. Teddy Willsey and Dr. Sam Spinelli sat down and discussed how to navigate Achilles tendon pain and training. They discussed options for working around the condition, solutions to...

If you're like most people, life happens and you get busy. We all have been there, short on time and trying to sneak in exercise. When this happens, what should you do? How little can you do and still get benefits from it? What is the minimum effective dose for resistance training to get benefits from it? Why is it important to ensure you reach the minimum effective dose with lifting? What does the research on this topic show? Listen in and learn how to best apply minimum effective dose...

Have you torn your ACL? Has someone you know torn theirs? Were you told that surgery is a necessity? Well, in this episode were going to discuss how that may not be true. Traditionally an ACL tear was believed to require reconstruction and a long lengthy rehab process. While that is still something that many will need and benefit from, non-operative options have come out more and more in the last few years. Tune in and learn about options and considerations for ACL Rehab. _____ Stay Up To...

There's a lot of confusion out there about fitness. What workout to do? How many exercises should you do? How many sets? It can be overwhelming to navigate all of this and leave you uncertain with what to do. While there many not be a one size fits answer for all of fitness questions, there's usually a guiding principle that can help. In this episode, we go through the most common FAQs and provide help and answers for each! _____ Stay Up To Date With Us: ...

Tired of not being able to sit into a squat or touch your toes? Or maybe you're looking to drop it like it's hot? Whatever the case, there's a good chance mobility might be something relevant to what you're after. When most people think of mobility, they just think of stretching. While that's not necessarily wrong, there is more to it than that. In this episode, we investigate mobility, what it is, how to train for it, what the research says on it, and how you can actually improve yours. ...

Shoulder pain sucks. All too often it leaves people missing training, losing out on activities they love, and struggling for a long time. It doesn't have to though! With the right approach, you can train around shoulder pain, do activities you love, and see improvements in your symptoms. It might take a bit of ingenuity and creativity, but you can do it! In this episode, we delve into shoulder pain, analyzing common contributing factors, management strategies, and how to keep training...

Isometric exercises often get a bad rap. People usually view them as an easy exercise with relatively no benefit, but that's not the case! Isometric exercises can be a valuable tool in your arsenal. Whether you're looking to implement them in an introductory rehab protocol, or for use as part of a high performance program, they can be a powerful stimulus. In this episode, we explore how you can apply isometrics for different goals, parameters, and how to program isometrics! _____ Stay Up...

Proximal hamstring tendinopathy can be a very frustrating condition, limiting many individuals. It often flares up when people regularly squat, run, or hike. Due to this, people often end up avoiding activities that they love. It doesn't have to be this way though. With the right management strategy, you can keep training and improve it. In this episode, we dive into proximal hamstring tendinopathy, exploring the anatomy, function, and management of the condition. _____ Stay Up To Date...

What's the best way to combine running & lifting? How do you program strength & endurance work? How do you minimize the interference effect? In this episode we break down practical options to help you understand how to actually train for both strength & endurance without blowing up. Listen in & let us know what you think!