In this episode 20 protocols
▶ 18:18 Multi-Joint Resistance Training Behaviors “So, if you look at many of the exercise interventions that we use to try and investigate and interrogate testosterone, it was usually, you know, a 6x10 protocol. Six sets of 10 repetitions... And that was usually pitched at about 80% intensity... So, 80% of the one rep max, six sets of 10 reps separated by rest of like... Two minutes.” ▷ 23:33 Prioritize High Intensity and Short Duration for Muscle Growth Behaviors “So it's got to be, so this, the old adage of high intensity, short duration is probably the way to go. Correct.” ▷ 29:08 Vary Weekly Resistance Training Stimuli Behaviors “And then flex the other types of workouts within the week to have more of a, a volume emphasis where you reduce the intensity and you might just look at, you know, larger rep ranges from 12 to 15 to 20.” ▷ 32:13 Use Pre-Workout Routines to Increase Arousal Behaviors “So that brings you back to, you know, exercise preparation... You know, pre-workout routines, the use of music...” ▷ 40:38 Periodize Cold Exposure Behaviors “There's a big kind of theme in, in the world of athletic performance right now, in terms of periodization of cold exposure as, as a recovery modality, when do you use cold?” ▷ 47:59 Prioritize Quality Over Quantity for Skill Learning Behaviors “It's not a volume driven exercise it's a quality driven exercise... if you look at true skill development it is about rehearsal of accurate movement accurate movement mechanics.” ▷ 52:05 Target Carbohydrate Intake to Training Demands Diet “There's the fueling of of the brain there's the there's the the the carbohydrate fueling exercise that actually the strategy around how you fuel for learning and fuel for physical training is actually pretty similar glucose yeah it's it's glucose it's sugar at the end of the day right.” ▷ 52:47 Fuel and Refuel Cognitively Demanding Skill Sessions Behaviors “uh exercise or drilling session where you're looking at technique that you're trying to figure out that's very challenging for your mind to figure out the complexity of it that still needs to be fueled or refueled afterwards and i think that's obviously” ▷ 55:03 Avoid Fully Ketogenic Diets for High-Intensity Intermittent Sports Diet “we would never we would never advocate a high i never say never okay but you know we rarely advocate a high performance athlete in a in a high intensity intermittent sport like mma being totally ketogenic or you do not recommend that no because at the end of the day some of those high intensity efforts usually require” ▷ 56:19 Ketones Supplements “i'm primarily aware of is is um in our sport is after the event you know in terms of the brain health with athletes that take you know potentially taking trauma to the brain etc and looking to maintain the the fueling and the energy supply to the brain but yes it's probably a little bit” ▷ 57:07 Ketogenic Diet Diet “there's a place to argue that actually being on a ketogenic diet at times and maybe that's a cycling exercise maybe not you know i don't mean cycling a bike i mean cycling um ketosis um is beneficial because i think it's going to lead to better metabolic management” ▷ 57:13 Cycle Ketosis Behaviors “exercise maybe not you know i don't mean cycling a bike i mean cycling um ketosis um is beneficial because i think it's going to lead to better metabolic management” ▷ 57:29 Reduce Processed Foods Diet “Clearly the the western diet and and you know the modern day diet is heavily driven by processed foods and carbohydrates that you know people become predisposed to utilization of that fuel source.” ▷ 1:00:53 Train Metabolic Flexibility Behaviors “What we try to do, yes, through diet manipulation and a little bit of exercise manipulation is, as you say, teach the body or train the body to preferentially use a specific fuel source, fat, obviously, at lower intensities and carbohydrate at high intensities.” ▷ 1:03:01 Need-Based Eating Behaviors “It's need based eating. Exactly. You know, for, for one of the better terms, you know, you can call it whatever fancy terminology there is out there, but yes, it's, it's needs based eating.” ▷ 1:16:27 Sauna Tools “So we, we, we normally start with about 15 minutes of exposure... This is hot, hot sauna. Yeah. Hot sauna... 200 Fahrenheit. Yes. And we, we, we try to work up to 30 to 40 minutes to 45 minutes in the sauna continuous.” ▷ 1:16:27 Build Up Heat Exposure Gradually Behaviors “So we, we, we normally start with about 15 minutes of exposure.” ▷ 1:18:21 Begin Heat Acclimation 8-10 Weeks Before an Event Behaviors “A heat acclimation strategy has to happen long before fight week or long before the fights. You know, this is a, this is a process that has to begin, you know, eight to 10 weeks before the fight so that we can actually get that adaptation and that tolerance to the stressor, to the exposure of heat.” ▷ 1:20:51 Use 12-Week Experiment Blocks Behaviors “If, if we're just talking arbitrary recreational experiment, three months exposure, 12 week training, you know, strategy, 12 week intervention is, is more than adequate to say for 99% of things that change within the body that physiologically adapt to a training stimulus.” ▷ 1:22:39 Keep a Training Journal Behaviors “You can create a journal, create a log of your training, create a log of your feelings, your subjective feedback of, um, you know, how you felt your mood, your sleep.”