#282 Dr. Derek Wilcox and Dr. Jen Case | All-time World Record Squat 935lbs @ 181, 11x BJJ & 2x MMA World Champion - Elite FTS

In this 282nd podcast episode of Dave Tate's Table Talk, Dr. Derek Wilcox and Dr. Jen Case take a seat.

Dr. Derek Wilcox is a Sport Science and fitness consultant in Charlotte, North Carolina. He brings extensive expertise to clients ranging from the general population to elite athletes worldwide. Dr. Derek combines academic knowledge with practical experience for the best methods possible for reaching the goals of clients and athletes. After a decade with Renaissance Periodization of crafting personalized approaches for clients in various sports and circumstances, he has honed efficient strategies to help individuals achieve their goals. Whether it’s breaking records or just feeling better, improving overall health and happiness is always the end goal.

Derek's Top Accomplishments:

PhD Sport Physiology & Performance
MA Sport Kinesiology
Head Para-Powerlifting Coach & Supervisor of Strength and Conditioning ETSU Olympic Training Site 2014-2019
Class A Highland Games Athlete
Elite Totals in 165, 181 198 220 classes (only classes ever entered)
Pro Totals in 181 198 220 classes
All-time World Record Squat 935lbs @ 181
The smallest person to ever squat 1,000lbs (194lbs)

Best Competition Lifts

Squat 1,050lbs
Bench 560lbs
Deadlift 725lbs
Snatch 120kg/264lbs
Clean & Jerk 150kg/331lbs
Brazilian Jiu Jitsu Purple Belt
Arm candy to wife Dr. Jennifer Case (11x BJJ & 2x MMA World Champion)

Derek's IG

Dr. Jen Case is a prominent Nutrition & Fitness Coach with Renaissance Periodization, known for her extensive background in both academia and athletics. Before transitioning to her current role, she was a professor in Nutrition & Exercise Science, imparting valuable knowledge to aspiring professionals in the health and fitness field.

Case's academic journey is as comprehensive as it is impressive. She earned a Graduate Certificate in Dietetics from Iowa State University and a PhD in Human Nutrition & Performance from Kansas State University, highlighting her deep understanding of nutrition's role in enhancing human health and athletic performance. Her educational portfolio also includes an MSE in Sports Studies from the University of Kansas and a BS in Athletic Training from Washburn University, providing her with a broad understanding of sports science and athletic training principles.

Beyond her academic and professional credentials, Case is certified as a Registered Dietitian, a Board Certified Specialist in Sports Dietetics, and a Certified Strength & Conditioning Specialist. These certifications affirm her expertise in nutrition, dietetics, and fitness, enabling her to offer science-backed advice to those looking to improve their health and athletic performance.

Case is not just a scholar and coach but also an accomplished athlete. She has made significant marks in Brazilian Jiu-Jitsu and mixed martial arts, boasting titles such as an 11x IBJJF Masters World Champion and a 3x IBJJF Pan Champion. Her competitive achievements include being a 2x IBJJF Masters International - North American Champion, an ADCC North American Trials Medalist, and a Fatal Femmes World Champion in MMA, with an impressive record of 4-1.

Jen's IG

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In this 282nd podcast episode of Dave Tate's Table Talk, Dr. Derek Wilcox and Dr. Jen Case take a seat.

Dr. Derek Wilcox is a Sport Science and fitness consultant in Charlotte, North Carolina. He brings extensive expertise to clients ranging from the general population to elite athletes worldwide. After a decade with Renaissance Periodization of crafting personalized approaches for clients in various sports and circumstances, he has honed efficient strategies to help individuals achieve their goals. He has the ATWR Squat 935lbs @ 181and is the smallest person to ever squat 1,000lbs (194lbs).

Derek's IG: https://www.instagram.com/wilcoxstrengthinc/

Dr. Jen Case is a prominent Nutrition & Fitness Coach with Renaissance Periodization, known for her extensive background in both academia and athletics. Before transitioning to her current role, she was a professor in Nutrition & Exercise Science, imparting valuable knowledge to aspiring professionals in the health and fitness field.

Case's academic journey is as comprehensive as it is impressive. She earned a Graduate Certificate in Dietetics from Iowa State University and a PhD in Human Nutrition & Performance from Kansas State University, highlighting her deep understanding of nutrition's role in enhancing human health and athletic performance.

Jen's IG: https://www.instagram.com/drjenjitsu/

ABOUT THE HOST

Dave Tate is the founder and co-owner of elitefts.com. He is the author of twenty books and has logged more than 40,000 hours of training and consulting. Dave is married to elitefts co-owner Traci Arnold-Tate, and they reside in London, Ohio, with their two sons. Personal Credo: Live, Learn, Pass on™.

Dave's IG: https://www.instagram.com/underthebar/?hl=en

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TIMESTAMPS

0:00 - Introduction and Welcome
0:45 - Guest Introduction: Dr. Jen Case and Dr. Derek Wilcox
14:03 - Dr. Jen Case's Start in Jiu-Jitsu
19:03 - Pro MMA Career and Nutrition
21:47 - Dr. Jen Case's Dissertation on Weight Cutting
30:00 - Transmutation and Competition Phases
35:00 - Dr. Jen Case's Training for BJJ
40:00 - Conjugate to Block Periodization
42:13 - 3 Rules of Periodization
50:03 - Nutrition and Training Balance
53:03 - Velocity-Based Training
55:03 - Adjusting Based on Recovery Trends
1:00:00 - Using Chili Pad for Sleep
1:04:00 - Deep Sleep and Tracking
1:27:00 - Jen's Weight Cutting Research
1:34:00 - Auto-Regulation in Training
1:37:00 - Jen's Competitive Sports Involvement
1:43:00 - Training and Recovery Management
1:45:00 - Balancing Professional and Athletic Goals
2:06:00 - Auto-Regulation and Readiness
2:25:00 - Final Thoughts and Encouragement

YouTube Video PTVtDlsfV1U

ABOUT THE HOST

In a three-decade Strength & Conditioning career, Dave 'Under The Bar' Tate dedicated 40,000+ hours to training and consulting. Beyond the gym, he's a prolific speaker, authoring 20 books and contributing 2000+ articles to magazines and esteemed websites.

As a powerhouse powerlifter (1983-2004), Dave achieved elite rankings. Beyond professional success, he shares life with Traci Arnold-Tate, elitefts co-founder, in London, Ohio, raising their two sons.

Dave's community commitment shines in his credo: Live, Learn, Pass on™ – a legacy of knowledge and inspiration shared with the strength and conditioning world.

Dave's IG