In this episode 29 protocols
▶ 0:56 Strength Training Behaviors “I think it's like a 60-40 split, which would be leaning towards weight training, you know, strength and then, you know, the conditioning aspect be about 40%. So if you look at it over the course of a training week... three days strength training, Monday, Wednesday, Friday.” ▷ 0:56 Cardiovascular Conditioning Behaviors “I think it's like a 60-40 split, which would be leaning towards weight training, you know, strength and then, you know, the conditioning aspect be about 40%... conditioning, Tuesday, Thursday, you know, two days.” ▷ 1:35 Keep Workouts Under One Hour Behaviors “We try to keep our workouts to an hour or less if possible... when you're not focused on that one aspect but the overall health picture then you can get the job done in under an hour.” ▷ 1:54 Warm-Up Before Training Behaviors “As you start to get older it the length of the workout that actually causes more problems than the intensity of what you're doing, particularly if you're warmed up properly. Like you said, I've found personally that my warmup has had to become more of an integral part of my workout than it ever has before.” ▷ 6:35 High-Intensity Interval Training Behaviors “If we could blend function across these realms and not have such a delineation between, this is my weight training and this is my conditioning, out a way to blend them together, I always think that you've got a better opportunity to get that more well-rounded result.” ▷ 9:42 Mind-Muscle Connection Practice Behaviors “Your mind-muscle connection on not just your mind with one muscle, but on every exercise matters. And it varies from exercise to exercise.” ▷ 11:22 Use Muscle Soreness to Guide Local Recovery Behaviors “And I think that using muscle soreness as a guideline for that is one of the only tools we have in terms of the local level.” ▷ 11:43 Track Grip Strength for Recovery Behaviors “But as far as the systemic recovery, grip strength is very, very much tied to performance and recovery.” ▷ 12:16 Bathroom Scale Tools “We have found that with one of those scales, those old fashioned bathroom scales, it's a great tool for just squeezing the scale with your hands and seeing what type of output you could get.” ▷ 13:18 Hand-Grip Dynamometer Tools “There certainly are more sophisticated tools too as a PT. We have hand-grip dynamometers... But if it's, listen, if you're an athlete, the 200, 300 bucks it costs to have one of those would be well worth the added investment.” ▷ 13:47 Passive Stretching Behaviors “Your passive stretching is done with the goal of trying to create an increase in the flexibility of the muscle... That is usually done at a time far away from your workout because there is a period of recalibration that is needed after doing this.” ▷ 16:51 Dynamic Stretching Behaviors “Dynamic stretching is really not done for that purpose of trying to create any type of increasing the potential length... but more so the readiness of the muscle to perform.” ▷ 19:26 Train Shoulder External Rotation Behaviors “And unless you are devoted to training through external rotation and exercises that are going to externally rotate the shoulder, you're not training that function... So you need to address it.” ▷ 20:36 Avoid Upright Rows Behaviors “Well, this exercise is literally putting you in elevation in internal rotation... Pretty much the exact position that we're in when we're holding a bar in an upright row.” ▷ 22:55 Train Hip External Rotation Behaviors “And if you don't strengthen the external rotation of the hip, then you're going to have issues.” ▷ 26:10 Grip Weights in the Meat of the Palm Behaviors “So the easiest thing to do is just grip deeper so that what you doing is you using more leverage from the palm to encapsulate the bar or the dumbbell or whatever. And you're not putting that pressure really distally right on that last digit because that's where that FDS muscle is most strained.” ▷ 27:27 Temporarily Stop Aggravating Pulling Exercises During Elbow Inflammation Behaviors “When that happens though, the best thing to do with most of these inflammatory conditions is not do any of that stuff for a little while.” ▷ 27:57 Keep a Training Journal Behaviors “I think that anything you can do to increase your awareness of your performance and also give yourself some objective goal. Whenever we have an objective goal, it's a lot easier to actually obtain it.” ▷ 28:34 Low-Sugar, Lower-Fat Diet Diet “My approach is like, I've always been sort of a low sugar, lower fat guy.” ▷ 29:14 Non-Exclusionary Dieting Diet “I think that non-exclusionary approaches to diets are the most sustainable for the rest of your life. And all I'm interested in from a nutrition standpoint is something that's sustainable.” ▷ 29:36 Fibrous Carbohydrates Diet “The largest portion is going to be your fibrous carbohydrates... those are the ones that give us a lot of the micronutrients we need... And they also going to provide the fiber that going to be both beneficial in terms of its impact on insulin and also just through filling you up.” ▷ 29:36 Plate Method Diet “I have what I call a plate method... And if you just make a 9:20 on the clock... the largest portion is going to be your fibrous carbohydrates... the next largest portion of that and I devote that towards protein... And then that last portion is where I put my starchy carbohydrates.” ▷ 30:26 Protein at Every Meal Diet “And I think it's really important, especially for anybody active. The more active you are, the more you embark on trying to build muscle, you're going to need to have protein every meal.” ▷ 30:45 Use Sauces to Improve Meal Palatability Diet “It will be cooked in a way that's, that's like, you know, it's got maybe some sauce on it or it's got some, maybe it's tomato sauce, anything to just make it a little bit more palatable and interesting without blowing the value of the meal.” ▷ 30:59 Starchy Carbohydrates Diet “And then that last portion is where I put my starchy carbohydrates... I will have those things. I'm not excluding them, but I don't put them in the portions that you would generally find.” ▷ 31:26 Eat Foods You Enjoy Diet “No plan is going to work if you're eating stuff you don't like. It's not going to work forever... You have to really enjoy what you're eating.” ▷ 32:08 Protein Around Training Diet “I do think you should have protein surrounding your training, whether that be ahead of time or after.” ▷ 32:46 Caffeine Supplements “For me it water and some form of caffeine... I do think it important to maintain a high level of output. So if your pre-worked nutrition requires a stimulant in order to help you do that... that is probably the most important factor of all of it.” ▷ 32:46 Water Before Workouts Diet “For me it water and some form of caffeine.”