Mid Life Muscle and Strength

JP + Mickey

Getting older doesn't mean you have to stop training hard, playing sports, or feeling like an athlete.

Mid Life Muscle & Strength is hosted by JP Wioncek and Mickey Kilmartin—two dads, former athletes, and longtime coaches talking about what it really takes to stay strong, athletic, healthy, and capable through your 30s, 40s, 50s and beyond.

We talk strength training, recovery, nutrition, longevity, CrossFit, golf, injuries, parenting, youth sports, and the lessons we've learned from years of training ourselves and coaching others.

Some episodes are just JP and Mickey. Others feature coaches, athletes, health professionals, and people with stories worth hearing.

We're not trying to train like we're 20 forever.

We're figuring out how to keep doing the things we love for as long as possible.

Stay strong. Stay athletic. Keep doing what you love.

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23 episodes
Avg 48 min
English

Episodes 23

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October 26 · 34 min
PAIN- Do you need it to be successful in sport?
In this episode, Mickey and JP explore the role of pain and mental toughness in CrossFit and athletic performance. They discuss how discomfort influences success, the importance of mental resilience, and how training with others can push boundaries. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
October 22 · 43 min
Special Guest- Chris from CAPA coaching
In this episode, fitness coach Chris shares insights on building muscle, managing body fat, and the importance of foundational strength. He discusses realistic expectations, nutrition strategies, and his goals for the future in fitness and social media influence. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
October 22 · 57 min
Special Guest- PGA Pro Justin Scott
Justin Scott shares his journey from a young golfer to a PGA member and coach, emphasizing the importance of body mechanics, mental focus, and consistent practice for improving golf performance. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
October 15 · 57 min
Special Guest- John Marchese
In this episode, John Marchese shares his extensive knowledge on the importance of neurological assessment, injury prevention, and the role of chiropractic and neurology in athletic performance and longevity. Discover how personalized, neurological-focused training can transform athletic outcomes and overall health. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
October 12 · 50 min
Unpopular Opinions and Fitness Myths
In this episode, Mickey and JP Wiz share their unfiltered opinions on fitness myths, training strategies, and the realities of building strength and endurance. They challenge common beliefs and offer practical insights for anyone looking to optimize their fitness journey. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
October 5 · 47 min
Special Guest- Matt Michaud from Ever Proven CrossFit
In this episode, Matt shares his journey from CrossFit enthusiast to gym owner and firefighter, emphasizing the importance of purpose, proper training, and mental health for first responders and fitness enthusiasts alike. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
October 1 · 49 min
How to Stay Strong & Athletic as a Busy Dad | Chris Conroy
Becoming a dad doesn’t mean you have to stop training hard—but your training may need to change. JP Wioncek and Mickey Kilmartin sit down with Chris Conroy, founder of Dad Training, to talk about how former athletes and busy dads can stay strong, athletic, and fit without letting their workouts compete with family life. Chris shares how his journey from CrossFit and bobsled ambitions to training at home with three daughters changed the way he thinks about fitness. Instead of training for performance alone, he now focuses on building a body that helps him show up as a dad, husband, and athlete. In this episode: How becoming a dad changes your approach to fitness Why Chris uses a 10-day training cycle instead of a 7-day week Strength training for busy dads and former athletes Building real-world strength with carries, sandbags, and practical movements Balancing workouts, recovery, marriage, and family life Why you shouldn’t compare yourself to your peak-athlete years Using general physical preparedness to stay capable and athletic Chris’s four foundational habits: protein, hydration, stress management, and daily steps If you’re a busy dad, former athlete, or someone trying to balance strength training, family, recovery, and real life, this episode is about making fitness sustainable—and using your training to support your life instead of taking away from it. Guest: Chris Conroy — Dad Training Instagram & YouTube: @dadtraining 100 Blocks Challenge: 100blocks.com Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
September 24 · 47 min
The Hidden Cost of Overtraining After 40 | Nancy Angelini of Water's Edge Wellness
The real cost of overtraining isn’t just being tired. Poor recovery can affect your sleep, energy, gut health, performance, and ability to stay active long term. JP Wioncek talks with Nancy from Water’s Edge Wellness about overtraining, recovery, nutrition, gut health, strength training, and longevity—and why doing more isn’t always the answer. Nancy’s background spans professional ballet, triathlons, holistic health, and rebuilding her strength after a serious leg injury and multiple surgeries. In this episode: Why recovery is essential for building strength and avoiding burnout How overtraining can affect sleep, energy, and performance The connection between gut health, nutrition, and recovery Why the same foods and training strategies don’t work for everyone Using balance, coordination, and cross-training for lifelong movement Training for long-term health instead of short-term performance Whether you’re a midlife athlete, former competitor, busy parent, or someone who still loves training hard, this conversation is a reminder that recovery is part of training—not something separate from it. Guest: Nancy — Water’s Edge Wellness Instagram: @watersegewellness Website: https://watersedgewellness.com/ Host of Herbal Answers with Nan Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
August 23 · 56 min
Golf Fitness is Too Complicated - Here's What Actually Works | PGA Pro Thor Parrish
Can Better Fitness Make You a Better Golfer? Want to play better golf, hit the ball farther, and keep your body healthy enough to play for years? The answer might be less “golf-specific” training—and more time building a stronger, more athletic body. JP Wioncek and Mickey Kilmartin sit down with golf performance coach Thor Parrish to talk about what golfers actually need in the gym. Thor explains why strength, conditioning, mobility, recovery, and general athletic development should come before trying to make every exercise look like a golf swing. In this episode: Why golfers need general strength before golf-specific training How strength and conditioning can improve golf performance Training younger golfers vs. older golfers Where CrossFit can fit into golf training Recovery, consistency, and avoiding burnout Building a body that can better handle the demands of the golf swing Whether you’re a midlife golfer, former athlete, coach, or dad who wants to keep playing without your body holding you back, this episode will help you rethink what golf fitness should actually look like. Guest: Thor Parrish Instagram: @thorthecoach Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
August 23 · 46 min
Can't Train Pain-Free? Try These Exercise Swaps
Some exercises just don’t feel right—and you don’t have to force them to get stronger. JP Wioncek and Mickey Kilmartin break down smarter exercise alternatives for strength training after 40, including ways to modify common lifts around your mobility, injury history, equipment, and individual body. In this episode: Alternatives for overhead presses and bench presses What to do instead of pull-ups Deadlift and squat variations for different bodies Better core training options than endless sit-ups Building power without Olympic lifting Cardio and VO₂ max training alternatives Safer ways to add sprinting, jumping, and explosive training Using dumbbells, landmines, carries, sleds, hills, and medicine balls The goal isn’t to label exercises as good or bad. It’s to find movements that give you the strength, muscle, power, and conditioning you’re looking for without forcing exercises that don’t work well for your body. Whether you’re dealing with cranky joints, old injuries, limited mobility, or simply want to train smarter as you get older, there’s almost always another way to get the training effect you want. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
July 31 · 34 min
When Are You Actually at Your Fittest?
What does it actually mean to be at your fittest? Is it when you’re the strongest, fastest, leanest—or when you have the best combination of strength, conditioning, and athleticism? JP Wioncek and Mickey Kilmartin look back at the periods when they felt their fittest and how their definition of fitness has changed with age. From college soccer and high school running to strength training and chasing bigger lifts, they discuss what happens when improving one area of fitness comes at the expense of another. In this episode: What being “fit” actually means as you get older Strength vs. speed, endurance, and athleticism Why being stronger doesn’t always mean being fitter How training priorities change after 40 Returning to heavier strength training without chasing old PRs Balancing strength, conditioning, and recovery Training for the body and life you have now Building fitness that keeps you athletic long term If you’re a former athlete, busy dad, or someone trying to stay strong and athletic as you get older, this episode is about building well-rounded fitness instead of chasing the version of yourself you used to be. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
July 18 · 51 min
Do You Really Need to Train Specifically for Murph?
The Murph workout is one of the most demanding CrossFit workouts—but should you jump into it cold or actually train for it? JP Wioncek and Mickey Kilmartin break down how to prepare for Murph, including scaling the workout, building push-up and pull-up volume, managing the high number of reps, and why finishing safely matters more than chasing a fast time. Then the conversation turns to power and explosive training as you get older—why strength alone isn’t enough and why speed, jumping, throwing, and sprinting deserve a place in your training. In this episode: How to prepare for the Murph workout Why an 8-week Murph training plan can make a difference Scaling pull-ups, push-ups, squats, and running Why high-volume workouts can challenge even experienced athletes The difference between strength and power Why explosive power declines when you stop training it Using jumps, medicine ball throws, and sprints to build power Staying strong, fast, and athletic as you get older Whether you’re preparing for Murph on Memorial Day or simply want to maintain your strength, speed, and athleticism as you age, this episode is about preparing with purpose instead of just surviving the workout. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
June 8 · 1 hr 2 min
From Competitive Athlete to Training for Longevity | Sarah Sullivan
Getting older doesn’t mean you have to stop training hard. But if you want to stay strong, athletic, and healthy for decades, you may need to start training smarter. JP Wioncek and Mickey Kilmartin sit down with CrossFit coach, personal trainer, and masters athlete Sarah Sullivan to talk about strength training, CrossFit, recovery, movement quality, and longevity as you get older. Sarah shares how years of hard training, old injuries, hypermobility, and burnout changed her approach from constantly doing more to finding the amount of training her body actually needs. In this episode: Why being extremely fit doesn’t make you immune to injury Training hard vs. training smart as you get older Why consistency beats constantly chasing maximum intensity How mobility and hypermobility can affect strength training Building around the squat, hinge, press, and pull Why rest doesn’t mean you’re losing fitness Balancing CrossFit competition with recovery and real life Training for longevity without giving up performance Sarah also shares what she’s learned from stepping away from competition, returning to training, and realizing that sometimes 70% effort consistently is better than an all-or-nothing approach. Whether you’re a masters athlete, former competitor, busy parent, or someone who still wants to train hard as you get older, this episode is about building a body that can perform today without sacrificing what you want to be able to do tomorrow. Guest: Sarah Sullivan CrossFit Coach, Personal Trainer & Masters Athlete Instagram: @ginger_marie_3 Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
May 6 · 42 min
The Training Blind Spots That Could Be Holding You Back
Every athlete has strengths—but the things you’re already good at probably aren’t what’s holding you back. JP Wioncek and Mickey Kilmartin break down common training blind spots for runners, sprinters, gymnasts, CrossFitters, Hyrox athletes, golfers, and other athletes. They look at what each group tends to overtrain, what often gets ignored, and how building a more complete fitness base can improve performance and durability. In this episode: Why runners should strength train Using plyometrics, split squats, and single-leg strength to support running Why sprinters can benefit from lower-intensity conditioning Building wrist, ankle, and upper-body strength for gymnastics What golfers and baseball players can learn from ground-force and reaction training Why CrossFitters may need more strict strength and accessory work How Hyrox athletes can separate strength and conditioning to improve both The difference between being fit and being a well-rounded athlete JP and Mickey also discuss why constantly training your strengths can leave holes in your overall athleticism—and why sometimes the fastest way to improve is to work on the things you’ve been avoiding. Whether you’re an athlete, coach, or simply want to build a smarter training program, this episode will help you identify what might be missing from your workouts and where your next performance gains could come from. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
April 15 · 53 min
What's Happening to the CrossFit Games Season?
The CrossFit competition season has changed dramatically—but has the new format made the sport better, or has something been lost along the way? JP Wioncek and Mickey Kilmartin compare today’s CrossFit Open and competition season with the old Open-to-Regionals-to-Games format. They discuss how the changes affect athletes, coaches, training, recovery, and the community atmosphere that once made the Open feel like an event. In this episode: How the CrossFit competition season has changed The old Open, Regionals, and Games format vs. today Why the Open used to feel like a bigger community event How additional competition stages affect training and recovery Online qualifiers vs. in-person CrossFit competitions Managing fatigue and injuries during competition season How masters athletes should approach competition and recovery Why competition season isn’t the time to chase new fitness JP and Mickey also discuss the challenge of peaking at the right time, managing nagging injuries, and knowing when to push versus when to protect the fitness you’ve already built. Whether you’re a CrossFit athlete, masters competitor, coach, or longtime fan who remembers Friday Night Lights and Regionals, this episode looks at how the sport has evolved—and how athletes can navigate competition season without letting it beat up their bodies. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
March 15 · 1 hr 1 min
What a Lifetime of Sports Teaches You About Fitness | Dan Kilmartin
Staying athletic as you get older isn’t about holding onto the athlete you used to be. It’s about continuing to move, compete, adapt, and find ways to stay in the game. JP Wioncek sits down with Dan Kilmartin to talk about a lifetime of sports, fitness, competition, parenting, and staying active at 65. From small-town football and wrestling to adult soccer and pickleball, Dan shares how his approach to movement has evolved through every stage of life. In this episode: How playing multiple sports can build a well-rounded athlete What youth sports used to look like—and what has changed Why technique and determination can matter more than natural talent Lessons learned from football, wrestling, lacrosse, and pickup sports Coaching your own kids and keeping youth sports in perspective What losing can teach athletes that winning sometimes can’t Adapting your workouts and activities as you get older Why competition, movement, and fun still matter at 65 Dan and JP also talk about the coaches and experiences that shaped their approach to sports—and why staying athletic for life doesn’t have to mean training like you did when you were 20. Whether you’re raising young athletes, trying to maintain your own fitness, or figuring out how to keep doing the activities you love as you age, this episode is a reminder that there’s always a way to keep moving. Guest: Dan Kilmartin Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
March 10 · 54 min
Are Kids Specializing in Sports Too Early? | Coach Pete Lepak
Are young soccer players getting the development they need—or are we simply signing them up for more? JP Wioncek sits down with youth soccer coach Pete LePak to talk about youth soccer development, sports specialization, strength training, burnout, and the role parents play in raising young athletes. Pete shares lessons from coaching youth and high school soccer, including how families can think about rec, travel, and premier soccer, when additional training makes sense, and why the athlete’s own interest should help determine how far they take the sport. In this episode: Rec vs. travel vs. premier youth soccer When young soccer players actually need extra training Why a child’s motivation should help guide their development The “Play-Practice-Play” approach to coaching Strength training and injury prevention for young athletes Multi-sport athletes vs. early sports specialization The importance of an off-season for young athletes What parents should—and shouldn’t—do from the sidelines Handling the car ride home after practices and games Pete and JP also discuss why more training isn’t always better training and how coaches can develop better athletes while keeping practices engaging and age-appropriate. Whether you’re a youth-sports parent, soccer coach, or someone helping a young athlete develop, this episode is about creating an environment where kids can improve, compete, and still enjoy playing the game. Guest: Pete LePak — Soccer Coach & Coaching Director YouTube: Coach Pete LePak Instagram: @coach_lepak Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
March 2 · 43 min
Life After Competitive CrossFit | Jon See
Some of the best CrossFit memories aren’t about PRs or workouts. They’re about the people you trained with and what happened when the right group of athletes came together at the right time. JP Wioncek sits down with his former CrossFit teammate Jon to revisit their 2016–2017 competitive CrossFit and team training years—and what made that period so difficult to recreate once careers, families, injuries, and life started changing. In this episode: What made the CrossFit team and Regionals era special How athletic backgrounds carry over into CrossFit Why great training partners can push you beyond what you’ll do alone Team training, accountability, and in-person coaching Competing at a high level while dealing with imposter syndrome Mobility, recovery, and managing the demands of CrossFit How training changes as you get older Burnout and life after competitive fitness Taking the competitive mindset into golf, business, and everyday life JP and Jon also reflect on why you can’t always recreate a great training environment—and why the people around you can sometimes matter as much as the program you’re following. Whether you’re a longtime CrossFit athlete, former competitor, coach, or someone who misses having a crew that refused to let you coast, this episode is a look back at competition, community, and the relationships that make training memorable. Guest: Jon See @see.jons.gram Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
February 19 · 38 min
10 Underrated Fitness Habits That Can Improve Your Training & Recovery
Sometimes the best ways to improve your fitness aren’t new workouts or complicated programs. They’re small habits that make the training you’re already doing work better. JP Wioncek and Mickey Kilmartin share some of their most underrated fitness habits for strength, conditioning, mobility, nutrition, and recovery—especially for people who want to stay strong and athletic as they get older. In this episode: Nasal breathing during workouts and cardio Quick cold showers and recovery The benefits of early-morning training Why neck and shoulder strength gets overlooked Training without music and other distractions Getting more out of simple bodyweight exercises Copenhagen planks for hip and core strength Why adults should spend more time sitting on the floor Using fruit to handle sweet cravings A simple 30-30 cardio protocol for conditioning JP and Mickey also discuss why improving your health doesn’t always require adding more to your routine. Sometimes simple changes done consistently can have a bigger impact than constantly searching for the next fitness hack. Whether you’re trying to improve your workouts, recover better, move more, or build healthier habits, this episode gives you practical ideas you can start experimenting with right away. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.
February 8 · 51 min
Is Your Kid’s “Elite” Training Actually Making Them Better? | Jay Daglis
More training, expensive programs, and an “elite” club name don’t automatically make a young athlete better. Sometimes the basics still matter most. JP Wioncek and Mickey Kilmartin sit down with Jay Daglis, founder of JD Athletics, to talk about youth soccer training, strength and conditioning, early specialization, club sports, and long-term athletic development. Jay shares what parents should look for before investing in specialized training—and how to tell the difference between a program that develops athletes and one that simply keeps kids busy. In this episode: What parents should look for in a youth sports coach or training program Red flags in youth soccer and specialized training Why early sports specialization can backfire Club soccer, “elite” teams, and the pressure to constantly do more Skill development vs. simply making young athletes tired Why first touch, passing, awareness, and movement fundamentals still matter When young athletes need strength and conditioning Individualized coaching vs. one-size-fits-all programming Why a child’s motivation should help guide their development Jay and the guys also discuss the growing pressure around club soccer and youth sports and why more practices, travel, and specialized training don’t necessarily equal better development. Whether you’re a parent trying to make better decisions for your young athlete or a coach working with developing players, this episode is about cutting through the hype, developing fundamentals, and keeping the athlete—not the program—at the center of the process. Guest: Jay Daglis — Founder, JD Athletics Soccer Performance & Youth Strength and Conditioning Coach Girls Soccer Coach — Santa Monica High School Instagram: @jaydathletics Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

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