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Health & Fitness

Hammer and Chisel Performance Podcast

Jon Heck

My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now run my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

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  • 23 episodes
  • a few times a week
  • Avg 1 hr 6 min
  • English

Episodes 23

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  • July 7 · 1 hr 25 min

    Ep. 90: Olivia Oneid, Navigating Hunger and Food Relationships

    IFBB Pro Olivia Oneid is a professional bodybuilder, nutrition coach, and educator known for her evidence-based approach to physique development, sustainable nutrition, and helping athletes build healthier relationships with food. Through her coaching and content, Olivia has become a trusted voice on topics like flexible dieting, body image, contest prep, and long-term success in fitness. In this episode, Olivia joins me for a deep dive into the psychology of nutrition and the habits that actually move the needle. We discuss tracking food effectively, the role of journaling, developing a healthier body image, improving your relationship with food, and practical strategies for navigating hunger and constant food noise while pursuing physique and performance goals.

  • July 2 · 1 hr 37 min

    Q&A Answered with Will Ratelle: Training/Nutrition

    You sent your questions in to IG...Will Ratelle and I go in depth answering them here. Time stamps below! 00:00 Intro 03:17 Nicotine pouches – how much do you use? 06:00 Best Assault Bike interval protocol (4x4 and alternatives) 07:33 Which strongman movements transfer best to rugby? 09:32 How would you train military, police, and firefighters? 12:36 Best isometrics and eccentrics for strength & athleticism 17:10 Best way to build strength and muscle without sacrificing either 19:12 When should you lower calories during a fat loss phase? 20:27 How to break through an overhead press plateau 21:59 If you only have 1–2 strength & conditioning sessions per week, what should you prioritize? 23:12 How to eat more during a bulk (7,000+ calories) 26:57 Most overrated vs underrated exercises 30:58 Can front squats replace back squats for swimmers? 31:31 How to evaluate a strength plateau 34:08 What would you do differently starting your online business? 36:23 Best exercises for golfer's elbow 38:05 Pre-workout carb timing 38:35 Transitioning into strength & conditioning from a corporate career 40:24 Thoughts on mobility and static stretching 43:40 Ideal weekly bodyweight change for bulking and cutting 44:50 Are Zercher holds worthwhile for upper back thickness? 45:30 Can you run a 6-day program over 8–9 days? 46:10 Can heavy hyperextensions replace deadlifts? 47:27 What's something you've changed your mind on in the last 5 years? 50:56 How to modify training around a fresh tattoo 54:25 Do isometric holds potentiate explosive movements? 54:46 How should recovery change when starting a new training cycle? 57:21 Is cardio after lifting okay? 50:56 How to modify training around a fresh tattoo 54:25 Do isometric holds potentiate explosive movements? 54:46 How should recovery change when starting a new training cycle? 57:21 Is cardio after lifting okay? 58:15 Thoughts on Retatrutide (GLP-1s) for fat loss 01:00:28 Is 0.2 g of fat per pound too low for naturals? 01:01:23 How to break through a fat loss plateau 01:02:32 Best carb sources if rice and potatoes cause bloating 01:03:44 Should you do cardio on a refeed day? 01:04:17 Is jogging 20–25 miles per week a good fat-loss strategy? 01:05:49 Should muscle strength ever outpace tendon strength? 01:06:55 Why change rep ranges weekly instead of using double progression? 01:08:47 Should you work in a commercial gym before starting your own coaching business? 01:10:11 Will Ratelle x Jon Heck training program announcement 01:11:08 Accessory exercises that never leave your program 01:15:08 Maximum calorie deficit for a 40% body fat powerlifter 01:15:54 Deadlift going backwards week to week—what should I do? 01:16:12 Best advice for aspiring online coaches 01:17:59 Most overrated mainstream lifting program 01:19:42 Cronometer: Prioritize macros or calories? 01:20:16 Testosterone cypionate: once weekly or more frequent injections? 01:20:43 How to lift heavy every day 01:21:28 How to set calories for fat loss 01:22:09 Podcast suggestion: Dr. Emily Dow 01:22:50 When programming phases, prioritize movement patterns or specific lifts? 01:23:33 Fitness beliefs the evidence supports less than people think 01:24:59 Best lifts for durability in endurance runners 01:25:33 Most common mistakes intermediates make 01:26:28 Best exercises to improve a poor front rack 01:28:02 Nutrition recommendations for men vs. women 01:28:57 Anatomy & biomechanics vs. sport-specific education for strength coaches 01:30:32 Best body hair trimmer 01:31:47 Are CrossFit athletes actually natural? 01:33:28 What habit do you wish you'd developed while playing college football? 01:35:36 Outro

  • June 30 · 1 hr 20 min

    Ep. 89: Dr. Katie Dabrowski, Rehab should look like training!

    In this episode, I sit down with Dr. Katie Dabrowski, sports physical therapist and performance expert, to discuss why rehab shouldn't look like traditional rehab—it should look like training.We dive into injury prevention, returning to sport, strength training after injury, common rehab mistakes, pain myths, and how athletes and lifters can bridge the gap between physical therapy and peak performance.Whether you're dealing with an injury, coaching athletes, or simply want to train smarter, this episode is packed with practical insights you can apply immediately.

Showing 21–23 of 23 episodes