How To Train Over The Holidays with Dr. Derek Wilcox
RP Strength Podcast
Dr. Mike Israetel, Nick Shaw
4.7 • 582 Ratings
🗓️ 1 December 2025
⏱️ 72 minutes
🧾️ Download transcript
Summary
Its our Black Friday Sale! Huge discount on the RP Hypertrophy App: https://rpstrength.com/bfcmhype and on the RP Diet Coach App: https://rpstrength.com/bfcmdiet
00:00 - Dr. Willcox - Dollar General Dr. Mike? (he's stronger)
02:50 - What are the Highland Games?
07:20 - How to balance training for multiple sports
17:40 - How to approach nutrition during the holidays
26:40 - How to approach training during the holidays
34:30 - Why we adjust fluids and carbs while peaking
41:50 - …Back to training during the holidays
46:30 - How did you find a support system when trying to be the best in the world?
01:03:00 - Closing advice - What story would you want to tell people?
Dr. Derek's Instagram:
https://www.instagram.com/wilcoxstrengthinc/
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome, everyone to the RPSring podcast. I'm Nick Shaw joined by. Listen, they don't trust me to do this podcast by myself. I always have to have a doctor with me. Dr. Mike is traveling internationally for a couple weeks, actually. He's all over the place. He's in like London and then the Middle East and I think |
| 0:21.4 | Australia slash Philippines. Ah shit. I don't know, man. He's all over the world. No fear, though, |
| 0:29.5 | we've had on Eric Trexler before, Dr. Eric Trexler, I should say. Now we've got on Dr. Derek |
| 0:33.7 | Wilcox, long time RP coach. What's up, man? |
| 0:42.2 | Oh, too much. I have been described as the dollar general version of Dr. Mike. |
| 0:45.4 | So you're getting a dropping quality, perhaps. |
| 0:52.4 | I know I have a big responsibility with Dick and Boner jokes as far as quotas go for his replacement. |
| 0:55.2 | So I'll have to put in some work there. |
| 0:56.5 | Yeah. |
| 1:01.3 | I feel like, well, yeah, he has made, yeah. |
| 1:02.7 | I mean, yeah. |
| 1:04.5 | Yeah, that's fair. |
| 1:08.7 | You've been on the podcast a number of times. |
| 1:29.0 | What have you been up to recently? I know you're pretty competitive. Athlete yourself, I would go check out the podcast where you, me, and Mike talked about when you squat a thousand pounds. That's really interesting. I know you share some clips on your own Instagram page about that a little bit, about how your spine basically compressed. You became a little bit shorter. And what, would you temporarily lose your vision too? Isn't that one of the things? |
| 1:36.1 | Yeah, yeah, the blood pressure spike without the, the transmural pressure in the eyes, causing all the blurriness, and basically you can't focus on anything because there's so much pressure |
| 1:40.3 | behind them, lifting weights like that. But thankfully, it comes right back after you put the weight away. |
| 1:46.9 | But, yeah, more recently, I've been training for a jiu jit-to competition and especially |
| 1:52.3 | Highland Games right now. |
| 1:54.8 | I've kind of committed to being in the lightweight class for Highland Games. |
| 1:59.6 | So instead of myself being, you know, |
| 2:02.4 | 5, 7 on a good day and around 200 pounds, |
| 2:05.8 | trying to compete against guys that are 65, you know, 275 plus, |
... |
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