Rethinking Gymnastics rehab and training from an NCAA gymnast turned PT with Charles Baldi

In this episode, we dive into the nuanced world of gymnastics injuries, strength training, and rehab from the perspective of Physical Therapist and former NCAA gymnast Charles Baldi. Whether you're an athlete, coach, or healthcare provider, you'll gain insights into smarter injury management, effective strength development, and debunking common myths.

In this episode:

• Why the traditional stretching routines at the start of practice might be doing more harm than good
• The importance of heavy resistance and high-load strength training in injury prevention
• How foot arch support and targeted exercises can reduce ankle and knee injuries
• The impact of modern rehab principles versus outdated protocols in gymnastics
• Practical tips for coaches and athletes to implement safer training strategies
• The controversial stance on stretch routines and when to incorporate flexibility work
• The role of tape, braces, and supportive gear in progressing recovery and performance
• Charles’s journey from gymnast to physical therapist and key lessons learned along the way

Timestamps:

00:00 - Introduction to Charles Baldy and his unique gymnastics and PT background

03:13 - Charles’s gymnastics journey from homeschool to Temple University

7:38 - Injury history: recurring elbow injuries and learning from them

9:23 - How traditional PT protocols fell short for gymnasts

11:49 - The need for strength training principles in rehab beyond simple bands

13:35 - Why aggressive stretching before activity is counterproductive

15:49 - The significance of strength training to prevent injuries, which Charles wished he had known earlier

19:13 - Navigating PT education and leveraging hands-on experience

20:43 - The realities of outpatient PT and how to improve the quality of care

26:33 - The importance and limitations of direct access and proper assessment in PT

29:03 - How to treat yourself or athletes more effectively with smarter rehab strategies

32:42 - The importance of progressive resistance work, adding weight and intensity safely

36:37 - Common ankle and foot injuries in gymnastics and preventative strategies

48:21 - Innovative exercises for ankle and foot stability, including band cues and balance drills

51:12 - Power development exercises how to translate strength into performance

53:34 - The value and drawbacks of taping, braces, and short-term supports

55:46 - Challenging traditional warm-up and stretching routines in gymnastics

58:11 - A shift in mindset: treating the spine and extremities simultaneously for quicker recovery

61:23 - Resources for continued learning: Instagram, blogs, and websites

Connect with Charles Baldi:

• https://www.instagram.com/bmg_sportspt/
• https://baldimovementgroup.com/

Gymnastics Lessons: Movement, Resilience, and Career Reinvention with Mia Lazarewicz

Discover Mia Lazarewicz's inspiring journey from childhood gymnastics to becoming a competitor on American Ninja Warrior and a passionate personal trainer. In this episode, Mia shares candid insights on training, certifications, the nuances of gymnastics and ninja, and keys to effective communication in coaching.

Key Topics

The story behind Mia's diverse athletic background, including gymnastics and Ninja Warrior

The meaning and story behind Mia's playful certification "Certified F***ing Badass" (CFB)

Insights into the crossover skills between gymnastics, ninja, parkour, and climbing

Practical advice for incorporating weight training, kettlebells in particular, for gymnasts and young athletes

The importance of effective communication in coaching kids and adults

Debunking myths around weightlifting and muscle bulk in youth training

The beauty and challenge of mastering skills like vaults, dismounts, and the mental blocks in gymnastics

Mia's experiences on American Ninja Warrior and what it teaches about mindset and living in the moment

Recommendations for expanding your knowledge with books on neurology and the body-mind connection

Timestamps

00:00 - The correct pronunciation of Lazarevich and Mia's diverse athletic background

02:14 - The story behind Mia's unconventional certification "CFB" and its significance

05:42 - Discussions on the real value of certifications versus actual ability

08:15 - How Mia got into gymnastics and her accidental journey into personal training

12:41 - The repeated comebacks in gymnastics and what drives persistent passion

20:23 - Insights from Mia's seasons on American Ninja Warrior and the thrill of the competition

23:56 - Comparing Ninja obstacles with gymnastics skills and cross-training tips

28:22 - Starting strength training for gymnasts—why kettlebells are a smart choice

32:45 - The critical role of movement patterns and how to teach proper hip hinging

36:21 - The transferability of kettlebell swings to gymnastics and athletic power

40:32 - Myths about muscle bulk from weightlifting and the truth about building strength

42:50 - Review of Mia's book and key takeaways on communication and client interaction

47:44 - How to handle coaching kids versus adults with patience and clarity

55:23 - Gender stereotypes in childhood sports and the importance of encouragement

58:56 - Mia's recent shift in perspective on walking as a vital form of exercise

61:52 - Recommended books on neurology, neuroplasticity, and the mind-body connection

66:50 - The fascinating neural phenomena of phantom limbs and brain maps

69:48 - How athletic observation and gymnastics aid in understanding human movement

73:30 - The need for better gymnastics commentary to educate viewers

74:24 - Ways to connect with Mia and her resources for fitness and coaching

Resources & Links

TrainWithMia.com

Instagram: @thebossiraptor

Becoming a Personal Trainer (Book)

Unlock the secrets to building a gym culture that turns athletes into lifelong lovers of the sport. Keith Stump, a seasoned gymnastics coach with over four decades of family legacy and competitive experience, shares his unique approach to fostering discipline, passion, and camaraderie among his teams. Discover how his journey—from underdog college gymnast to state and national award-winning coach—shapes his innovative methods for training, team bonding, and cultivating resilience.

In this episode, you'll learn:

• How embracing patience over early specialization leads to more committed, long-term athletes
• The importance of developing a strong culture rooted in respect, fun, and shared goals
• Practical tips on motivating athletes through new skills, positive reinforcement, and meaningful relationships
• Why handstand shaping isn't just aesthetic—it's foundational to success across all gymnastics events
• Strategies to manage large teams effectively without sacrificing individual progress and athlete happiness

Keith emphasizes that the most critical element of sporting success isn't just technique or talent—it's the environment you create. He shares inspiring stories from his years coaching both boys and girls, highlighting how culture, discipline, and love for the sport transform raw beginners into confident competitors. Perfect for coaches, parents, and gym owners who seek to elevate their programs through proven, heartfelt leadership and innovative community-building ideas.

Whether you're climbing the ranks as a coach or just passionate about youth sports development, this episode delivers actionable insights to inspire your journey and keep your athletes motivated, respected, and engaged for the long haul.

Keith is a head coach at SGC in Buffalo, NY, known for his dedication to excellence and fostering a family-like atmosphere. His initiatives, from annual sleepovers to fun-filled inter-team switch meets, exemplify how joy and discipline go hand in hand in building a winning program.

Tune in to find out how small culture shifts can lead to big results, and why the focus on process over outcome creates the most sustainable success. If you're looking to spark passion in your team and learn from one of the best, this episode is your blueprint.