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How can athletes and coaches keep nutrition and recovery consistent when school, travel, training, and social commitments compete for attention? Episode Summary For student-athletes, staying fueled and recovering well can be difficult when the schedule is full. Julia Schultz joins host Adam Lane to talk about how her approach to nutrition and training has developed and how those habits fit into the realities of volleyball, college, and life outside the gym. Julia’s experience offers a grounded perspective on pursuing athletic growth without making the process all-consuming. The conversation explores what it can look like to build routines that work in real life and stay focused on the parts of performance an athlete can control. Key Takeaways Fuel consistently; don’t prioritize protein while neglecting overall energy and other nutrients.Build meals around protein, carbohydrates, and fruits or vegetables.Prep a few foods ahead to make busy days easier.Plan snacks around practice and eat afterward to support recovery.Keep nutrition, sleep, training, and social life in balance.Stay open to coaching and focus on the effort you can control. Episode Chapters 00:00 Welcome to Oak Performance Radio00:33 Julia Schultz’s volleyball background02:35 InBody data and body composition07:00 Learning about nutrition10:34 Protein, whole foods, carbs, and fiber14:04 Food choices, balance, and meal prep18:39 How fueling affected Julia’s volleyball performance21:00 A student-athlete’s daily fueling routine26:10 Snacks and meals around practice29:19 Balancing training, recovery, and social life32:08 Nutrition, gratitude, and mindset40:26 Coachability and being a good teammate44:09 Closing thoughts Memorable Quotes “What matters to me most is like on the court.” — Julia Schultz, [05:52] “If you come in every day feeling 100% there's like the sky's the limit.” — Julia Schultz, [17:22] “If you're not enjoying it, yeah, there's no point.” — Julia Schultz, [38:12] “Control what you can control.” — Julia Schultz, [39:44] “Being open minded and being a good teammate… is super important.” — Julia Schultz, [40:42] Resources Mentioned InBody scale — discussed as a way to view body-composition metrics beyond scale weight.TikTok and Instagram — mentioned as places Julia used to find nutrition information and meal ideas.Happy, Healthy, Strong — the podcast Adam references during the conversation.Oak Performance website: oakstrength.com Connect with the Guest Julia Schultz — University of Dubuque volleyball athleteInstagram: @julia_schultzzzz (handle spelling as stated in the episode) About the Podcast Oak Performance Radio, hosted by Adam Lane, is about what it really takes to perform at a high level. Training, preparation, and decision-making get broken down through real athletes, real coaches, and real experiences—on the field, in the weight room, and in everyday life. Listen & Subscribe Subscribe to Oak Performance Radio and send this episode to a player or coach who still thinks talent can cover for weak training, bad recovery, and sloppy habits. Facebook: Oak Performance Lab Instagram: @oakperformance

What happens when a small-town multi-sport kid blows out both ACLs before college—and still ends up a D1 middle? Episode Summary Adam sits down with NIU middle blocker Rylea Alvin, a 6'2" “Big Dog” in the weight room who didn’t even like volleyball at first and then tore both ACLs in high school. She walks through growing up a swimmer and hooper in tiny Randolph, Wisconsin, missing a state title run from the bench, and then choosing to live in the weight room instead of feeling sorry for herself. From there, the two get into what actually carries over for female volleyball players: strength numbers that matter, what “court strong” looks like, and why being built is an advantage, not a problem. They also tackle creatine myths, off-season vs. constant club play, and how measurable progress under the bar feeds confidence when practices and matches aren’t great. You’ll Learn: How two ACL tears in high school pushed Rylea into the weight room and reshaped how she thinks about sport.Why years of consistent lifting did more for her vertical, swing, and confidence than just adding more volleyball.The gap between looking strong in the rack and actually being stronger, faster, and more explosive on the court.Why female athletes need to stop worrying about being “too bulky” and start chasing durability and power.How simple creatine use (5g a day, lots of water) fits into long-term strength and joint health for women. Episode Chapters 00:00 Intro & who is Rylea02:30 Small-town Wisconsin, swimming and basketball roots07:10 Finding volleyball and making Milwaukee Sting’s top team13:40 First ACL tear, missing a state title, and getting cleared20:30 Second ACL tear, rough surgery, and living in the weight room28:50 Falling in love with lifting and earning the “Big Dog” nickname36:20 Girls in the weight room, body image, and wanting to be built43:30 Strength benchmarks, vertical, and court performance50:10 Creatine myths, dosing, and getting teammates on board55:30 Mindset, using setbacks as fuel, and looking ahead at NIU Memorable Quotes “You never really know how strong you are until being strong is the only option you’ve got.” “I’ve probably spent more time in the weight room than I have on the court—and that’s why I play the way I do now.” “Girls say, ‘I don’t want big arms or big quads.’ I’m like, I want it all. I want to be strong and I want people to know I’m an athlete.” “Sometimes you can’t do it today. Maybe not tomorrow. But if you keep working your face off for months and years, that’s where it shows up.” “When stuff doesn’t go my way, it fuels my fire. Tell me I can’t, and I’m going to work ten times harder so I can turn around and say, ‘See, I just did that.’” Resources Mentioned NIU Volleyball – Northern Illinois University Huskies Women’s Volleyball Oak Performance / Oak Strength – Training home base for the show and many of the athletes discussed Sparta Science – Earlier force plate system Adam used for jump and force profiling Hawkin Dynamics – Current force plate setup used for testing jumps and outputs Connect with the Guest Rylea Alvin – NIU VolleyballProfile: https://niuhuskies.com/sports/womens-volleyball/roster/rylea-alvin/18296Instagram: @ryleaalvinTeam Instagram: @niuvolley About the Podcast Oak Performance Radio, hosted by Adam Lane, is about what it really takes to perform at a high level. Training, preparation, and decision-making get broken down through real athletes, real coaches, and real experiences—on the field, in the weight room, and in everyday life. Listen & Subscribe Subscribe to Oak Performance Radio and send this episode to a player or coach who still thinks talent can cover for weak training, bad recovery, and sloppy habits. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance

What really happens behind the highlight reels when a D1 libero enters the transfer portal and has three weeks to save her career? Episode Summary College volleyball looks a lot different when you strip away the graphics, gear, and commitment posts. Hannah Langton walks through exactly what it took to go from grinding at VC United to earning MAC all-freshman honors at Central Michigan, then getting knocked sideways by a coaching change and jumping into the transfer portal with no guarantees. Adam and Hannah get into the real side of the process: the three-week pressure cooker of the portal, coaches who talk one way on the phone and act another way on game day, what it’s like to not play after starting, and how she ended up at Colgate on a gut call. It’s straight talk on recruiting, strength training, and doing hard things, the way Oak Performance Radio actually sounds in the room You'll Learn: Why loving the idea of college volleyball isn’t enough and what it actually demands day-to-day.How a coaching change can completely flip your role, culture, and experience overnight.What the transfer portal really looks like for a libero, including the risk that nobody picks you up.The specific “hard questions” recruits should be asking coaches before committing.Why watching coaches during games matters more than what they say on recruiting calls.How to balance coaches vs. teammates when choosing a school and why both can make or break your experience.The difference between productive strength training and just lifting like a bodybuilder.How to use summers to actually get more athletic instead of just playing more tournaments.The right role for parents in recruiting: support, logistics, and honest feedback without running the process.Why ownership, no-excuses mentality, and doing hard things on purpose separate successful college athletes from everyone else. Episode Chapters 00:00 Intro & Hannah’s path from VC United to D103:42 Central Michigan, MAC honors, and culture that worked08:15 Coaching change, conflict, and losing her role12:40 Deciding to enter the transfer portal as a libero18:05 Three-week scramble, no calls, and portal reality check22:48 Finding Colgate, gut feel, and choosing the right staff28:10 Teammate fit, FaceTime calls, and building new relationships33:20 Parents’ role, spreadsheets, and athlete ownership38:05 Strength training, summer work, and doing hard things44:30 Advice to recruits, parents, and club coaches; closing thoughts Memorable Quotes “If you don’t absolutely love what you’re doing, don’t play college, because it’s going to test you.” “When you enter the portal, there’s a chance you won’t play college volleyball again—and you have to be okay looking that in the eye.” “Don’t blame the coaches. Even with a mediocre coach, take it on yourself to get better. If it’s anyone’s fault, start with you.” Resources Mentioned Books The Comfort Crisis – Michael EasterThe Coddling of the American Mind (referenced conceptually)VC United VolleyballCentral Michigan VolleyballColgate Volleyball – Patriot LeagueGrand Rapids Rise (pro team coached by former CMU coach Mike Gawlik)Tommy Hanson – strength coachFred VanVleet – referenced for training/season structure Connect with the Guest Hannah Langton – Colgate Volleyball LiberoInstagram: @hannah.langton_Colgate Volleyball: @colgate_vb About the Podcast Oak Performance Radio, hosted by Adam Lane, digs into what it actually takes to perform at a high level. Training, preparation, and decision-making are explored through real athletes, coaches, and experiences—on the field, in the weight room, and in day-to-day life. Listen & Subscribe Subscribe to Oak Performance Radio and pass this episode to a player or coach who still believes talent can outrun bad training, poor recovery, and sloppy habits. Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformance

Episode 184: https://docs.google.com/document/d/10_xPWnQkjE6bfiypOvjooMtnsVFaVbgJcEyAnaG0ugw/edit?usp=sharingToo many games, not enough real development, and kids burning out before they ever reach their ceiling. A 5'8" guard from Argentina shows what it actually looks like to build habits, resilience, and opportunity through the game. Episode Summary Youth sports love to preach “grind,” but few stories expose what that really means like Matteo Fernandez Solari’s. Growing up in Bahia Blanca, Argentina’s basketball capital, he learned the game in a club system that prioritized development, one game a week, and a tight-knit community that pushed him to train with grown professionals before he could even drive. The move to the U.S. flipped his world: JV minutes in small‑town Kentucky, COVID shutdowns, 250% inflation back home, construction work, and biking through the California desert just to stay in school and keep hooping. Along the way, Matteo picked up three degrees, built businesses, and developed a coaching lens that sees basketball as a bridge not the destination. Parents, coaches, and players get a honest look at overplaying, burnout, and what sticking with the work actually produces on and off the court. You’ll Learn Why a basketball‑crazy city in a soccer country shaped Matteo’s love for the game and his competitive edge.How playing up against older, paid semi‑pros forced him to value strength, conditioning, and durability early.What a true development environment looks like: multiple practices, one game a week, and zero “tournament every weekend” mentality.How strict nutrition, monitored sleep, and daily “movement vitamins” became non‑negotiables at 16.The mindset shift required to go from national titles in Argentina to JV minutes at a small NAIA program.How COVID, living alone in Kentucky, and financial strain from Argentina’s inflation tested whether he really wanted this life.Why he sees basketball as a bridge to education, travel, relationships, and business instead of the end goal.How rest days, simple recovery work, and saying “no” to another tournament can protect both performance and passion. Episode Chapters00:00 Intro & welcome01:00 Growing up in Bahia Blanca05:00 Club system & city/state teams10:00 Training with pros & Pepe Sánchez15:00 Strength work, nutrition & habits20:00 U.S. vs international development25:00 Overplaying & youth burnout30:00 Parents, pressure & club culture35:00 Moving to the U.S. & JV reality40:00 COVID, money stress & staying in school45:00 JUCO grind, injuries & production50:00 Rockford full ride & three degrees55:00 Coaching kids & using sport as a bridge Memorable Quotes “Basketball is the bridge, not the destination. It got me degrees, let me see the world, and introduced me to people I never would’ve met otherwise.” “Comparison is the thief of joy. Your job is to go to bed knowing you’re 1% better than the person who woke up that morning.” Resources Mentioned The Redeem Team – documentary referenced when talking about Argentina’s 2004 Olympic gold and Pepe Sánchez’s role. Connect with the Guest Mateo Fernandez SolariPlayer bio: https://rockfordregents.com/sports/mens-basketball/roster/mateo-fernandez-solari/5666Instagram: @mateofernandezsolariBasketball training: @trainwfts About the Podcast Oak Performance Radio, hosted by Adam Lane, digs into what it actually takes to perform at a high level. Training, preparation, and decision-making are explored through real athletes, coaches, and experiences—on the field, in the weight room, and in day-to-day life. Subscribe to Oak Performance Radio and pass this episode to a player or coach who still believes talent can outrun bad training, poor recovery, and sloppy habits. Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformance

Most young runners are either overworked or underprepared and their bodies pay the price. Behind the PRs and highlight times is a quieter game of mechanics, strength, and mileage that almost nobody is coaching well. Episode Summary On this Oak Performance Radio episode, host Adam Lane sits down with Coach Caleb Gatchell to get real about what actually develops successful youth distance runners. Instead of defaulting to “just run more,” Caleb walks through how he blends mileage, mechanics, and strength work so middle and high school kids can handle the training they need to get faster. You’ll hear how he uses dynamic warm-ups, simple drill progressions, strides, and foundational strength to turn young runners into resilient athletes, not just mileage counters. Key Takeaways Why “do more miles” is the easy button most distance coaches hit—and how it backfires.How Caleb balances volume and intensity so youth runners improve without constant nagging injuries.The way he uses middle school years to build movement quality, not high mileage.How daily warm-ups and A-walk/A-skip progressions quietly clean up running mechanics.Why he spends more time building core, hip, and glute strength than micromanaging every stride.A simple cue that fixes a lot of overstriding and hard heel striking: run quietly.How strides give you the best window to coach form without overloading athletes’ brains.The role of foot and ankle strength, plyos, and basic strength training in expanding an athlete’s capacity.How to tell the difference between normal training fatigue and pain that needs to be addressed.Why steady, unflashy training weeks beat any “3 magic drills” trend in the long run. Episode Chapters00:30 Caleb’s background, Hillsdale, 4:06 mile and coaching02:40 “How to Run Your Fastest Mile” video and YouTube reach04:50 What coaches get wrong about speed and youth distance training09:50 Middle school vs. high school training, volume vs. intensity11:20 Mechanics, cues, and building strength before over-coaching form16:20 “Run quietly,” center of mass, and barefoot/minimal concepts20:20 Using strides and short efforts to coach posture and footstrike26:45 Warm-ups as athletic development, not just checking boxes31:30 Managing fatigue, good sore vs. bad pain, racing while tired38:00 Summer mileage, overuse injuries, and smart progression43:30 Feet, ankles, glutes, and making runners more resilient51:00 Consistency, capacity, and building a real program over years Resources Mentioned The Run Experience – YouTube channel, video: How to Run Your Fastest Mile Pose Method / Dr. Nicholas Romanov – center-of-mass running concepts Cal Dietz – University of Minnesota strength coach, feet and glutes focus RPR (Reflexive Performance Reset) – mentioned as a tool some coaches use The Foot Collective – foot strength and stability ideas Ed Eyestone (BYU) – quote: C² = E² (consistent competence = eventual excellence) Connect with the Guest Coach Caleb GatchellInstagram: @cbgatchell95Teams: @anchor_christian_academy, @lccslionsthleticspa About the Podcast Oak Performance Radio, hosted by Adam Lane, digs into what it actually takes to perform at a high level. Training, preparation, and decision-making are explored through real athletes, coaches, and experiences on the field, in the weight room, and in day-to-day life. Subscribe to Oak Performance Radio and pass this episode to a player or coach who still believes talent can outrun bad training, poor recovery, and sloppy habits. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance

Club soccer is loaded with buzzwords, but on the field, it still comes down to kids, coaches, and parents either helping or getting in the way. Adam sits down with Rockford Raptors executive director Frank Mateus to talk honestly about development, recruiting, mindset, and what’s really happening in youth soccer right now. Episode Summary Youth soccer has turned into long drives, club fees, showcases, tryouts, and college hopes stacked on top of regular school and life. Frank lays out how Rockford Raptors grew from a doctor buying land for his kids to a full path from three‑year‑olds in rec jerseys to ECNL and USL teams playing under the lights at Sportscore Two. The back-and-forth stays practical: what scouts actually watch, why high school soccer can still matter, and how tech, video, and constant tracking affect how kids think about their game. A big chunk of the talk is parents—sidelines, car rides, and the way one comment can either steady a kid or rattle them for a whole season. It’s straight, on-the-ground detail from people who are actually in the gyms, on the fields, and at the tournaments. Key Takeaways Rockford Raptors’ path: 3‑year‑olds to ECNL to USLHow Doc Wedgebury’s idea became Sportscore TwoWhy big tournaments land in Rockford, not the suburbsClub vs high school soccer and where recruiting really happensVideo, highlight clips, VAR, and how kids now watch the gameTesting and metrics vs reading the game with your eyesHow physical the modern girls’ and boys’ game has becomeConfidence, mistakes, and what players tell themselvesCoaching the coaches so the standard keeps moving upParents, car rides, and how families can quietly cost a kid chances Episode Chapters 00:00 Intro, Oak Performance Radio & who Frank is02:11 Doc Wedgebury, early days, and Sportscore Two04:42 Rockford’s space, tournaments, and local economy07:22 How club soccer and ECNL changed the landscape11:06 Tech, film, World Cup, and kids copying the pros19:10 Fitness tests, numbers, and the mental side of data23:07 Physicality, strength work, and the girls’ and boys’ game28:43 Mindset, mistakes, and staying in it after a goal34:04 Coaching coaches and reviewing your own decisions37:29 Parents, college coaches, and the car‑ride problem52:00 Rockford community, facilities, and always upgrading59:47 Where to start with Raptors and Raptors Youth Soccer League Resources Mentioned Rockford Raptors – Competitive club based in Rockford, IL (boys and girls, ECNL, USL2, USLW) Raptors Youth Soccer League (RYSL) – Entry‑level and rec program for young players Sportscore Two / Wedgbury Stadium – Rockford Park District soccer complex that grew from Doc Wedgebury’s original fields USL2 / USLW – Pre‑pro leagues Raptors compete in ECNL – League Frank points to for top youth competition and recruiting FIFA World Cup (1994 and current) – Used as markers for growth of U.S. soccer English Premier League, Bundesliga, La Liga – Pro leagues kids watch and copy VAR / NFL replay – Examples around officiating and video review Oura Ring / Whoop strap – Wearables mentioned for sleep and recovery data About the Guest Frank Mateus is the Executive Director of the Rockford Raptors in Rockford, Illinois. He helps run everything from the Raptors Youth Soccer League for brand‑new players to ECNL and USL teams on both the boys’ and girls’ sides. Connect with the Guest: Website: rockfordraptors.orgInstagram: @Rockford RaptorsFacebook: https://www.facebook.com/frank.mateus.353 https://www.facebook.com/profile.php?id=100057443178175 About the Podcast Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. Real talks with athletes, coaches, and leaders about training, preparation, and decisions that show up on the field and in life. Listen & Subscribe Facebook: https://www.facebook.com/oakperformancelabInstagram: @oakperformance

Four high school volleyball standouts open up about the real transition from club and high school to college volleyball—physically, mentally, and emotionally. From injuries and position changes to parents, pressure, and team culture, they share what the highlight reels never show. Episode Summary Today's episode goes behind the scenes of what it actually takes to move from high school and club volleyball into the college game. Adam Lane sits down with four young athletes heading off to play collegiate volleyball, digging into the anxiety, excitement, and identity shifts that come with recruiting, role changes, and starting over on a new team. The Fab Four talk candidly about injuries, playing through pain, switching positions, and the mental battles that come with doubt, comparison, and parents’ expectations. They also break down why team culture and coaching style can make or break an athlete’s experience, and how they chose schools that align with their values—not just their volleyball goals. It’s a raw, honest look at the college volleyball journey for athletes, parents, and coaches who want the full picture. Key Takeaways You’ll Learn: Why the jump from high school/club to college volleyball is more of a mental transition than just a physical one.How athletes can handle the uncertainty of playing time, depth charts, and competing with older players.The impact of switching positions (middle, outside, libero, DS) on confidence, identity, and long-term development.Why “you get to, you don’t have to” is a powerful mindset for training, sacrifice, and missing social events.How parents’ comments—good or bad—shape an athlete’s confidence more than most realize.The hidden cost of playing hurt and why strength training and rehab matter for long-term health.How to evaluate college programs for culture and coaching style, not just level, logo, or facilities.Why playing multiple sports can build better movement, reduce burnout, and improve performance.Practical advice older athletes would give their younger selves about gratitude, perspective, and enjoying the journey.How team chemistry, cliques, and leadership shape the day-to-day experience more than the win–loss record. Episode Chapters 00:00 Welcome & Fab Four introductions02:00 College volleyball plans & early nerves06:30 Playing time, roles & competing with upperclassmen11:00 Confidence, mindset shifts & club experiences17:00 Position changes, shoulder issues & overuse23:00 Parents, pressure & sideline feedback31:40 Gratitude, sacrifice & “you get to, not have to”36:30 Injuries, able bodies & pushing limits40:40 Multi-sport debate & burnout48:00 Culture, coaching style & choosing the right school56:30 Health, lifting & sending athletes to college strong59:00 Final thoughts & where to follow the Fab Four Resources Mentioned Field of Dreams – classic baseball movie referenced during the Iowa conversation. Rockford Half Ironman – local triathlon used as an example of endurance, suffering, and confidence. Central College (Iowa) – destination for two of the athletes. UW–Stout (Wisconsin) – college one athlete is attending. Mount Mercy University (Iowa) – another destination school mentioned. St. Ambrose University – referenced via a multi-sport recruit example. Connect with the Guests The Fab Four Camryn Hilliard – @camryn.hilliard Natalie Vaupel – @natalie_vaupel Laney Block – @laneyblockkk Molly Fell – @mollyfell_ About the Podcast Welcome to Oak Performance Radio, where the focus is on what it really takes to perform at a high level. The show digs into training, preparation, and decision-making through real athletes, coaches, and experiences—on and off the field. Listen & Subscribe Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance YouTube: https://www.youtube.com/@oakstrength

Former NHL forward and Rockford IceHogs assistant coach Rob Klinkhammer joins Adam Lane to break down how a late-blooming junior turned himself into a 15-year pro through strength training, nutrition, and lifestyle discipline. Episode Summary In this Happy Healthy Strong x Oak Performance Radio crossover, Adam Lane sits down with former NHLer and current Rockford IceHogs assistant coach Rob Klinkhammer to discuss what truly drives long-term development. Rob walks through how he went from an average junior player who almost quit at 19 to carving out a 15-year pro career by tightening up his training, dialing in his food, and stripping out distractions. From there, they connect the dots to parenting and coaching: how those same principles now shape the way Rob develops AHL prospects for the Chicago Blackhawks and raises four boys to be active, resilient, and healthy for life. If you’re a parent, coach, or athlete who wants real talk on performance, family, and health, this conversation lines up perfectly with the Happy Healthy Strong philosophy. Key Takeaways Why Rob’s entire career shifted when he stopped “going through the motions” and fully committed to training, nutrition, and sleep at age 19–20.How AHL coaches actually think about player development, roles, and what it takes to make the jump to the NHL.Why fundamentals in both hockey skills and strength training beat flashy “Instagram drills” every time.How to safely introduce strength training to kids without chasing max weights or wrecking their bodies.How Rob and his wife structure breakfast, dinners, snacks, and on-the-go eating for four active boys.Why recovery, mobility, and injury prevention (hips, knees, shoulders, ankles) are non-negotiable for hockey players.How tools like sauna, cold exposure, and even manual labor fit into a bigger picture of resilience and long-term health.Rob’s parenting lens: focus on building the best human possible, not “raising an NHLer,” and let performance be a byproduct. Episode Chapters 00:00 Intro & show setup00:33 Rob’s background & late-bloomer story02:18 From player to pro coach05:05 What pro players need from coaches07:13 Structure vs skills at the AHL level10:07 Roles, projection, and making the NHL13:06 Junior hockey, injury, almost quitting16:20 The year everything changed (training & lifestyle)19:38 Strength, power, and in-season work22:22 Overtraining and real-world conditioning27:01 Youth hockey and off-ice basics31:21 Fundamentals vs Instagram drills33:57 Free play, movement, and athletics38:33 How Rob’s family actually eats43:16 Breakfast, snacks, and labels48:58 Being intentional, not obsessive51:46 Sauna, cold, and recovery at home56:47 Parenting four boys & expectations About the Guest Rob Klinkhammer is a former professional hockey player turned coach, with a 15-year career that spans the NHL, AHL, and KHL, plus an appearance at the Olympics. A late bloomer who nearly walked away from the game at 19, Rob resurrected his career by locking in his training, nutrition, and lifestyle, eventually earning time with multiple NHL organizations. Today, he serves as an assistant coach with the Rockford IceHogs, focusing on developing forwards and preparing prospects for the Chicago Blackhawks. Connect with the Guest Website (bio): https://en.wikipedia.org/wiki/Rob_Klinkhammer Instagram (team): @rockfordicehogs About the Podcast Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field. Listen & Subscribe Subscribe to Oak Performance Radio and send this episode to a player or coach who still thinks talent is enough without training, nutrition, and real habits behind it. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance

Injuries, redshirts, and getting passed over are not glitches in the system. They are the system. The athletes who last are the ones who stay, compete, and keep showing up when every excuse says walk away. Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field. Episode Highlights In today’s episode, Adam Lane sits down with Division II right side Molle Hobson and outside hitter Bree Messenger to get brutally honest about college volleyball. They walk through double ACL tears, redshirting, losing a spot to a fifth year, and why they stayed instead of jumping in the transfer portal. They break down the real difference between Division I and Division II, how coaching communication and team culture decide your experience, and what recruits and parents need to be asking before they commit anywhere. Episode Outline Introduction and Host WelcomeBrie's Injury and College ExperienceMolle's College Experience and RedshirtingTeam Dynamics and Recruiting AdviceChallenges and Lessons LearnedAdvice for Future AthletesFinal Thoughts and Future Plans Episode Chapters 00:00 Intro 00:27 Meet Molle and Bree 01:49 Molly’s path to St. Cloud State 02:52 Bree’s VC United and UCM journey 04:02 Senior year ACL tear and missed freshman season 06:48 Second ACL tear and rebuilding identity 08:53 Finding value while injured and on the sideline 11:46 What injury taught Bree about leadership 17:16 Molle’s redshirt year and mental battles 20:32 Losing the spot to a fifth year and handling it 28:45 D1 vs D2 reality and choosing the right fit 40:01 How to evaluate coaches, teams, and social media 55:40 Adam’s message on the weight room and no regrets 1:00:27 Where to follow Molle and Bree Conclusion Molle and Bree show what happens when you do not get the clean, straight line you pictured. Their path has included surgeries, sitting, and hard coaching decisions, but they stayed, asked for honest feedback, and kept doing the work. The big takeaway is simple: pick an environment where you are coached as a person, stay accountable for your effort in the gym and on the court, and be willing to fight for your spot without bailing the second it gets uncomfortable. Action Taken Bree returns from two ACL reconstructions, gets fully cleared, and commits to attacking a real on court season instead of letting injuries write the ending.Molle heads into her junior year ready to fight for the right side spot after sitting behind a fifth year, with clear feedback from her coach on where she stands.Both athletes commit to:Staying at programs where they are known as people, not just numbers.Owning their role, even when that role is injured, redshirted, or benched.For athletes and parents, they outline concrete steps:Ask direct questions on visits about playing time, communication, and how coaches handle injuries.Spend time stalking rosters and social media to see how the team actually lives, trains, and treats each other.Stop chasing the D1 label and chase the right fit, culture, and staff.Adam reinforces:If you skip the weight room, you are choosing to leave performance and durability on the table.Training, sleep, and taking care of your body are part of your job, not extras. CTA Subscribe to Oak Performance Radio and share this with a player or parent who is in the middle of recruiting and needs a straight answer about D1 vs D2. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Molle and Bree: @breemessenger44 @mollie.hobson  Thank you for listening to Oak Performance Radio. Keep training like your spot is not guaranteed, ask harder questions, and choose teams that make you tougher and better in every part of your life.

You don’t start on the top team, you don’t love your coach, you’re not the “obvious” recruit. So what? Olivia Heidel just turned that story into a pro contract in Germany. Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field. Episode Highlights In today’s episode, Adam Lane sits down with setter Olivia Heidel to walk through the real path from freshman team and twos squads to Division I, a conference championship, and finally signing to play professionally in Germany. They get into what it’s like to be labeled early, play for a mentally and emotionally abusive coach, walk away from a five–year full ride, use the transfer portal the right way, and rebuild your love for the game inside a healthy culture. Parents, athletes, and coaches get an honest look at what actually matters if you want to play at a high level and still like who you are when you’re done. Episode Outline Introduction and Background of Olivia HeidelOlivia's Journey to Professional VolleyballChallenges and Successes at Michigan TechTransition to IUP and UNCWPreparation for Professional Volleyball in GermanyAdvice for Young Athletes Episode Chapters 00:00 Intro & who is Olivia01:21 Deciding to play pro volleyball02:40 Finding an agent and German club05:32 Signing the contract & leaving in August08:10 Moving overseas and family reactions10:03 Club and high school years on “twos” teams12:19 Illness, COVID year, and lost recruiting time16:45 Full ride to Michigan Tech and toxic environment20:18 Entering the transfer portal and choosing IUP22:26 Winning conference and NCAA run at IUP28:01 Following coaches to UNCW and rebuilding35:00 D2 vs D1 speed, physicality, and coaching37:36 Advice to athletes on labels, fit, and leaving43:10 Adam’s reflections and closing Conclusion Olivia’s path is not the clean highlight reel people expect. She was not the obvious star, did not get the perfect first college fit, and did not ride one school from freshman year to senior night. She put her head down, worked, made brutal decisions when things were unhealthy, and trusted that there was something better on the other side of uncomfortable moves. For athletes and parents, her story is a clear reminder that depth charts, team labels, and early recruiting wins do not decide your ceiling. How you respond, how you train, and what environments you choose matter a lot more. Action Taken Plan and record a follow-up Oak Performance Radio episode with Olivia Heidel after the Nikos episode to update her story from Germany.Olivia will listen to Nikos’s Oak Performance Radio appearance to compare experiences with German volleyball.Olivia will connect with Nikos to talk through his time in Germany and swap insights on life and play overseas. CTA Subscribe to Oak Performance Radio, share this with an athlete or parent who is stuck on labels, team levels, or a bad fit. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Olivia: @olivia.heidel Thank you for listening to Oak Performance Radio. Keep training hard, pay attention to the environments you choose, and remember that your effort and decisions will always carry more weight than the label next to your name. SEO Keywords high performance, athlete recruiting, transfer portal, mental toughness, division 1, division 2, women setter, overseas pro, pro germany, club politics, toxic coaching, athlete development, ncaa, UNCW, Indiana University of Pennsylvania, Michigan Tech, leadership, setter training, resilience, athlete confidence, leaving full ride, sports adversity, performance mindset, college athlete journey, pro contract, german league, team culture, coaching impact, long term development, athlete parents

Club schedules are packed, weekends are slammed, and kids are exhausted. The question is not “are they busy?” The question is “are they actually getting better?” Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field. Episode Highlights In today’s episode, Adam sits down with longtime coach and performance leader Brian Kula to get brutally honest about what it really takes to develop high-level athletes. They walk through Brian’s journey from PE teacher to performance business owner, coaching at Valor Christian, working with athletes like Christian McCaffrey, and what actually separates those pros from the average high school kid. They dig into speed, strength, rest, overuse in youth sports, and how parents, club coaches, and performance coaches can stop tripping over each other and start working for the same athlete. Episode Outline Introduction and Background of Coach Brian Kula Coach Kula's Educational and Coaching Journey Developing Athletes and Coaching Philosophy Training Methods and Adapting to Athletes' Needs Relational Coaching and Parental Involvement Systems and Evaluation in Performance Training Final Thoughts and Future Plans Episode Chapters 00:00 Intro / Oak Performance Radio 00:11 Adam’s welcome and purpose of the show 00:38 Meet Coach Brian Kula 01:03 From teacher and coach to performance business 03:09 Building real track and field culture 06:02 Coaching Christian McCaffrey and other pros 08:11 What separates elite athletes from regular kids 12:22 How training changes for pros and veterans 14:56 “Run fast, lift heavy, rest often” framework 17:29 Youth sports overload and recovery mistakes 25:40 Parenting, car rides, and supporting your athlete 34:20 ETS partnership, systems, and testing 43:15 Reality of training pros vs youth athletes 43:58 Where to follow Brian + Adam’s closing Conclusion Adam and Brian land in the same place they started: it is not about secret drills or magic cues. It is about simple principles done well, over time, with people you actually care about. When kids are allowed to run fast, lift heavy, and truly rest, and when adults are willing to talk to each other instead of just adding more to the calendar, athletes get better, stay healthier, and enjoy the ride a whole lot more. CTA Share this with a coach, parent, or training partner who needs a clearer picture of what smart performance work should look like, then leave a rating and review to help more families and programs find Oak Performance Radio. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Brian Kula https://www.kulasp.com/coach-kula @kulasportsperformance @briankula @ets.performance.hq Thanks for hanging out with us on Oak Performance Radio. Keep showing up, keep doing the work that no one claps for, and let the results take care of themselves.

From “third outside” to college commit, Ava Ketelsen shows what happens when you refuse to coast, outwork everyone in the weight room, and turn setbacks into fuel.  Welcome to Oak Performance Radio, where we talk about what it really takes to perform at a high level. The show looks at training, preparation, and decision-making through real athletes, coaches, and experiences, on and off the field. Episode Highlights  In today’s episode, Adam Lane sits down with VC United outside hitter and Upper Iowa commit Ava Ketelsen to walk through how she went from a late-arriving small-club athlete to one of the hardest-working players in the gym. They talk about her rough start at a bigger club, the mindset that kept her from quitting, and why serious volleyball players can’t afford to treat the weight room like an option. Episode Outline  Ava’s move from a small hometown club to VC United and Oak Performance Early struggles with playing time and position change to outside hitter How she used the weight room and training to change her role on the court Mindset: not quitting, using setbacks as fuel, and leading by example The impact of facilities, coaching, and culture on her growth Preparing for college volleyball at Upper Iowa, and what she wants to be known for. Episode Chapters 00:00 Intro & who is Ava Ketelsen 01:04 From small club to VC United 02:30 First impressions of Oak & feeling intimidated 03:26 Early setbacks and limited playing time 04:48 Mindset after a disappointing first tournament 06:32 Discovering the weight room and real training 08:00 Position change to outside hitter 10:42 Breakthrough tournament in Kentucky 12:29 Connecting hard lifting to on-court performance 14:07 Coming from a bare-bones club to top facilities 18:09 Year two at VC: team culture and coaching 19:53 Leading by example for younger athletes 21:01 Goals for college and what she wants to be known for 22:14 Regrets and wishing she started sooner 25:23 Confidence, body image, and loving the work 27:19 Not quitting when it would’ve been easy 28:16 Outro & where to follow Ava Action Taken  Adam commits to helping Ava prepare for Upper Iowa so she arrives ready to compete.   Conclusion  Ava’s story is not about being the most naturally gifted athlete in the gym. It is about showing up late to the party, getting punched in the mouth early with limited playing time, and choosing to double down instead of checking out. From driving 80 minutes each way to embracing heavy training, to chasing a bigger role on the court, her journey shows what it looks like when work ethic and opportunity meet.  CTA  Subscribe to Oak Performance Radio and share this episode with an athlete or parent who needs a real-world example of how training and mindset can change a career.   Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Ava: @avaketelsen Thank you for listening and investing in what true performance demands. Keep training with intent, look for the hard path, and let your effort be the thing people remember most.  SEO Keywords   volleyball training, club volleyball, VC United, Oak Performance, weight room for volleyball, Upper Iowa volleyball, athlete mindset, female athlete strength training, vertical jump training, volleyball recruiting, overcoming setbacks in sports, high school volleyball, college volleyball commit, strength and conditioning, youth sports performance, Adam Lane, Ava Ketelsen, working hard in the gym, athletic development, mental toughness

Chasing peak performance with shortcuts is easy. Building it on sleep, nutrition, and smart decisions, while everyone else is living on energy drinks, screens, and quick fixes, is where the real edge lives. Welcome to Oak Performance Radio, where we dig into what high-level performance really takes. We break down training, preparation, and decision-making with real athletes, real coaches, and real environments—on the field and beyond it. Episode Highlights In today’s episode, host Adam Lane sits down with sports medicine orthopedic surgeon Dr. Geoff Van Thiel to cut through the noise on performance. They break down what actually works: sleep, nutrition, training, and recovery, and where tools like fasting, peptides, GLP‑1 drugs, cold plunges, and sauna truly fit. The focus stays on building solid fundamentals first and then carefully layering in advanced methods, instead of chasing quick fixes Episode Outline Why fundamentals still beat “biohacks.” Fasting done wrong vs fasting done right Peptides 101: what they are and why they’re not harmless BPC‑157 and “Wolverine peptide” style recovery claims GLP‑1 weight loss drugs: band-aid or game changer? Finding your “first domino.” Youth athletes, shoulder pain, and the illusion of quick fixes Sleep as a performance enhancer Screens, social media, and honest self-audits Shock the system: why dramatic changes sometimes work Training variety and the strength example Recovery tools: cold plunges, ice baths, and sauna The real order of priorities Dr. Van Thiel’s platforms and future content Episode Chapters 00:00 Intro & who is Dr. Geoff Van Thiel 02:00 Info overload: fasting, peptides, “biohacks” 04:38 Fasting fails vs sustainable intermittent fasting 07:30 Luka Dončić, LeBron & performance fundamentals 09:32 Real food, protein, and dirty supplements 10:48 What are peptides? Simple explanation 13:14 BPC‑157 “Wolverine peptide” and recovery 17:22 How GLP‑1 drugs work and real patient results 23:47 Obesity, mood, hormones & the first domino 26:12 Youth athletes, shoulder pain & quick fixes 28:13 Sleep, injury risk, and performance 33:39 Ice baths, muscle growth & sauna benefits 38:39 Screen time, blue light & honest tradeoffs 39:48 Shock changes: resets, diets, and cold exposure 42:18 Runners, strength training & changing stimulus 43:45 Big rocks vs fringe biohacks Action Taken Dr. Geoff Van Thiel commits to sharing more detailed content on: Peptides Sleep and recovery Performance fundamentals Provide deeper resources on performance and health Conclusion High performance doesn’t start with injections, cold tubs, or expensive supplements. It starts with boring, proven basics: sleep, nutrition, smart training, and honest habits around screens and stress. Peptides, GLP‑1 drugs, fasting, sauna, and cold exposure can all have a place, but only once the “big rocks” are solid.  CTA For more conversations on real-world performance, follow Oak Performance Radio and subscribe so you don’t miss the next episode. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Learn more about Dr. Geoffrey Van Thiel’s work and resources on orthopedics and sports medicine: www.vanthielmd.com Facebook: Dr. Geoffrey Van Thiel Instagram: @vanthielmd Thank you for listening and for caring about what truly drives performance. Keep showing up, tightening the basics, and making the kind of choices your future self and the people who count on you will be proud of.

When volleyball is your dream, your outlet, and almost your entire world, how do you keep your identity and faith bigger than the game? Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it. Episode Highlights In today’s episode, host Adam Lane sits down with Clemson volleyball outside hitter Maddie Anspaugh to talk about what it really takes to jump from a small high school program into ACC volleyball. Maddie shares how she graduated early, moved to Clemson, and now manages a demanding schedule filled with lifting, practice, class, and study hall. She also talks about leadership and followership on a Power 5 team, working through perfectionism and pressure, and keeping her faith and identity bigger than volleyball. Episode Outline From Rockford Christian to Clemson. Spring Volleyball in the ACC. Inside the Weight Room Daily Life of a Clemson Volleyball Player. Leadership, Followership, and Team Culture. Mindset, Perfectionism, and Mental Performance. Finding Joy and Identity Beyond Volleyball. Character, Conflict, and Owning Your Mistakes. Goals, Future, and What’s Next. Role Models and Giving Back. Episode Chapters 00:00 Intro & Maddie’s Clemson move 01:43 Spring volleyball & ACC pace 03:59 Serving, passing & speed of the game 05:42 Weight room training & conditioning tools 07:40 Daily schedule & academic demands 10:42 Sleep, habits & sports psychology 12:47 Leadership, followership & team culture 16:16 Mindset, perfectionism & faith 19:59 Identity beyond volleyball & Tim Tebow lesson 33:09 Character, conflict & apologizing to teammates 40:14 Physical toll of volleyball & future goals 43:21 Spring matches, pro dreams & closing Action Taken Maddie has joined Clemson early and is: Lifting four days a week and training in volleyball 2–3 hours daily. Attending leadership and followership sessions with Iron Leaders. Working regularly with a mental performance coach. Using Clemson’s ARC recovery center and support resources.   Preparing for:  First spring match vs. Furman Spring tournament vs. Georgia and UNC Asheville. Longer-term commitments Targeting graduation around May 2029 Exploring an MBA while still competing Keeping the door open for pro indoor or beach volleyball. Conclusion Maddie’s story shows what Division I volleyball actually looks like day to day early mornings, heavy training, and high expectations in the gym and in the classroom. It also shows how much the right mindset, teammates, coaches, and faith can shape that experience. For anyone wondering what it really takes to compete at a high level and still enjoy the game, Maddie gives a clear, honest look at the trade-offs, the rewards, and the kind of person you have to become along the way. Call To Action Follow Oak Performance Radio to keep up with more real conversations about what high performance truly demands. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Maddie; @manspaugh7 Thank you for listening and for caring about what it really takes behind the scenes—not just the highlights on game day. Keep chasing big goals with the same honesty, work ethic, and perspective Maddie shared in this conversation.

More work does not always mean better performance. Sometimes it is the reason progress stalls. Welcome to Oak Performance Radio, which explores what high-level performance actually demands. The show looks at training, preparation, and decision-making through the lens of real athletes, real coaches, and real environments on the field and beyond it. Episode Highlights In today’s episode, Tommy Hansen of Perform 4 Life breaks down what balanced athletic development actually looks like in real training environments. He explains why year-round consistency matters more than short bursts of effort, how overloading one area can limit progress, and why many athletes plateau despite doing more work. We also addresses the confusion created by conflicting advice across coaches, therapists, and medical professionals, and why alignment across a support team is critical for long-term performance and health. Episode Outline Tommy Hansen’s background and work with volleyball athletes Changes in high school athletics and rising injury rates The impact of social media and early specialization Gaps in athletic development and the need for balance The 33/33/33 approach: skill, training, recovery Managing workload across seasons and schedules The role of consistent training during in-season periods Importance of rest, sleep, and nutrition Challenges with doctor’s notes and restricted training Strength and conditioning misconceptions in volleyball The downside of excessive private hitting lessons Structuring efficient and purposeful practice sessions Controlled vs. non-controlled training environments Conflicting advice across coaches, PTs, and doctors The need for better communication with parents Coaches stepping outside their specialization Blending disciplines for better athlete outcomes Episode Chapters 00:00 Show intro & guest re-introduction 01:52 How youth sports & athletes have changed 04:35 Genetic freaks vs average athletes & showcase culture 08:25 Skill vs athleticism and misused camp money 11:44 Workload management & balancing court and training 16:20 College vs club: why athletes often jump higher in college 21:19 Annual planning: off-season, club, school-season training 29:31 Consistency, novelty stimulus & avoiding burnout 40:41 Time-wasting drills, private lessons & “more is better” myth 53:41 Injuries, bad doctor notes & why immobilizing backfires 1:05:00 Bridging coaching, PT, volleyball & serving the athlete’s career 1:14:00 Wrap-up, coaching responsibility & future conversations Action Taken Begin planning a personal podcast concept and next steps Schedule a follow-up conversation for a part three episode Conclusion Progress is not built by stacking more sessions or chasing every opportunity. It comes from understanding how each piece of training fits together. When skill work, strength training, and recovery are aligned, athletes move forward with less friction. Without that structure, even the hardest work can lead to stalled results or setbacks. CTA Follow the show and stay connected for more conversations on performance, training, and decision-making. Facebook: https://www.facebook.com/oakperformancelab Instagram: @oakperformance Connect with Tommy Hansen @freestyle_jump_guy Thank you for listening. Real progress comes from clear decisions and the discipline to stay consistent with them.