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.
Hammer and Chisel Performance Podcast
Claim This Podcastby Jon Heck
5.0(10 reviews)
116 episodes
Updated Daily
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Podcast Overview
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.
Language
🇺🇲
Publishing Since
1/14/2025
2 verified contact emails on file for Hammer and Chisel Performance Podcast
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Recent Episodes
August 9, 2026
Bonus Q&A with Will Ratelle, 70+ Questions Answered
<p>I met up with Will Ratelle at his house in North Dakota. We trained our asses off and answered all of your questions you sent us on Instagram!</p><p>TIME STAMPS</p><p>0:00 Intro</p><p>1:46 Advice for novices to gain as much muscle as possible</p><p>3:25 Hunger hacks during a fat loss phase</p><p>4:39 Best way to improve bench with a history of pec pulls/tears</p><p>6:08 Cutting body fat while running high mileage</p><p>7:26 Best protein, carb & fat split when cutting</p><p>8:43 Are Zercher cleans useful for explosiveness and thickness?</p><p>9:01 Could you guys beat Kane in a fight?</p><p>9:33 How long to convince Jon to move to North Dakota?</p><p>10:12 Top set/back-off sets vs. equal-weight working sets</p><p>12:17 Would you return to strength & conditioning for an NFL head job?</p><p>14:26 How important is electrolyte supplementation?</p><p>15:53 How should you track cooking fats?</p><p>16:26 Thoughts on full-body training for hypertrophy</p><p>18:34 How to gain 10–15 lbs when training is already on point</p><p>19:08 How should night-shift workers track calories?</p><p>20:03 Do you miss college/pro football strength & conditioning?</p><p>22:21 Reasons and timing for a mini-cut</p><p>24:37 Should you go straight from a cut into a bulk?</p><p>25:19 Nutrition, training & sleep: two great, one terrible</p><p>25:48 Should training change between cutting and bulking?</p><p>28:03 How lean should a male be before starting a gain phase?</p><p>29:15 Thoughts on sauna for athletic recovery</p><p>30:13 Which area of your business would you drop first?</p><p>31:09 Should you adjust calories based on WHOOP calories burned?</p><p>32:19 Top 3 protein and carb sources</p><p>33:47 Does Will still warm up with dot drills?</p><p>34:09 Diet structure for performance vs. body composition</p><p>35:20 Minimum calories/kg before starting a cut</p><p>36:09 Can you improve bench using only dips and behind-the-neck press?</p><p>36:33 Best frequency and volume for sprint training</p><p>37:46 What attributes do you like in your clients?</p><p>40:13 All-time favorite training split</p><p>42:02 What food scale brand do you recommend?</p><p>42:21 Is power work and jumping overrated?</p><p>43:23 Training an obese client with limited range of motion</p><p>44:12 Hobbies outside of lifting and fitness</p><p>45:26 How many years to reach your natural lifting limit?</p><p>45:36 What have you changed your mind on nutritionally?</p><p>47:30 Can a busy dad get big, strong & capable training 3–4 days/week?</p><p>50:02 How do you recover after heavy training sessions?</p><p>52:03 Favorite movies</p><p>53:19 Could you arm wrestle Devon Larratt?</p><p>54:29 Best strategies for injury prevention</p><p>55:43 Does your pre-workout meal change between gaining and cutting?</p><p>56:05 What do you believe that 99% of the field would disagree with?</p><p>58:59 How to drink alcohol in moderation while maintaining a healthy lifestyle</p><p>1:01:27 Can you still make gains while drinking on weekends?</p><p>1:01:35 How should you adjust calories and training after surgery?</p><p>1:02:23 Is hunger necessary for a good calorie deficit?</p><p>1:03:19 How do you stay on plan while traveling?</p><p>1:05:30 How can you speed up digestion?</p><p>1:06:02 Accessory lifts improving but compounds regressing during a cut</p><p>1:06:27 Why are Jon's calves so small?</p><p>1:07:08 Should you stay in an 800-calorie deficit during a peaking cycle?</p><p>1:08:17 Most impressive athletic feats</p><p>1:09:58 Struggling to lose more fat after going from 25% to 13%</p><p>1:10:46 Athletes you looked up to growing up</p><p>1:12:10 Is an initial weight spike normal when starting a gain phase?</p><p>1:12:42 Does undereating your calorie target during a cut matter?</p><p>1:13:14 What do you think of people who say bulking is dumb?</p><p>1:14:36 Preferred rep range for hypertrophy</p><p>1:15:53 Maintenance or surplus on vacation with little exercise?</p><p>1:16:21 Are barefoot/minimalist shoes worth it for training?</p><p>1:16:38 What do you do to stay disciplined?</p><p>1:19:47 Outro</p><p><br></p>
August 6, 2026
Matching Training with Your Diet Phase
<p>In this week's nutrition and training rant I cover how to properly match training cycles with the diet phase you are in. How to approach training while cutting, while bulking, and in transition or maintenance periods.</p><p><br></p>
August 4, 2026
Ep. 94: Ashley Kowalewski, Unorthodox Training Methods
<p><strong>Ashley Kowalewski</strong> is a Strength & Conditioning Coach at LSU, where she oversees performance training for the Tigers' volleyball and women's tennis programs. A former Division I javelin thrower at the University of Oklahoma, Ashley has coached at Arizona, Missouri, Michigan, and the U.S. Olympic & Paralympic Training Center. Known for her innovative, athlete-first approach, she specializes in developing resilient, high-performing athletes through unconventional and evidence-based training methods.</p><p>Time Stamps00:00 Intro01:08 Meet Ashley Kowalewski (LSU Strength Coach)07:30 Pull-Up Progressions for Beginners11:42 Ashley's Coaching Journey18:34 Assistant Strength Coach of the Year20:14 Isometric Training Explained24:34 Yielding vs. Overcoming vs. Quasi Isometrics30:09 How Ashley Programs Isometrics38:34 Offseason Isometric Progressions43:23 Sponsor Break / Training Programs45:17 Isometrics for Recovery & Performance46:36 Hotel Workouts with Ratchet Straps50:50 "Train Like an Athlete" Misconceptions56:45 Deep-Tier Plyometrics & Landing Progressions01:01:45 Olympic Lifts: Are They Necessary?01:05:50 Why Athlete Availability Is King01:10:17 Single-Leg Training & Pit Shark Progressions01:18:40 Gamifying Training for Athletes01:28:30 Unilateral Training Philosophy01:36:45 Hold Strong Opinions Loosely01:45:10 Coaches, Social Media & Sharing Knowledge01:54:16 Where to Find Ashley Kowalewski01:55:08 Outro</p>
116 total episodes available
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