Strength

I believe Vipers to be a highly effective fitness practice, as it helps athletes strengthen their facial lines in order to improve the efficiency and effectiveness of their movements.
 
Transcript: "What uncommon or controversial fitness practice do you believe are highly effective? So this isn't controversial but an uncommon one is the use of Vipers. It's called Viper Pro. They have an Instagram and a website, and all that kind of stuff but it's definitely unconventional, and it's very uncommon. But I use it for a lot of basketball athletes, and a lot of my athletes to train the facial lines. And basketball and athletics is 3D movement, we're never just in one plane of motion, we're often in every single one The transverse, frontal and sagittal. So the Viper is a really good way to train those facial lines, strength in those facial lines to help with any sort of athletic movement and athletic endeavor, and enhancing the efficiency and effectiveness of those movements."

Cardio is best for weight loss, but strength training is better for body composition changes and long-term weight loss maintenance. It's best to do both.
 
Transcript: "Alright, for weight loss, would you recommend cardio or weights? Now this is actually a little bit of a complex question. At the highest level, cardiovascular exercise is probably going to help you lose more weight. As a matter of fact, resistance training alone just by itself without being in a caloric deficit is about a kilogram of weight loss altogether. That being said, most people are actually, even when they say weight loss, they're probably more interested in body composition changes and then also keeping the weight off when they lose it. So two things. One, doing strength training will help to either A, increase muscle mass or at least preserve muscle mass when you're in a caloric deficit. So you'll have much more favorable changes in body composition, meaning the weight that you lose, as long as you're in a calorically restricted diet, will be from fat and not from muscle. This is going to be really, really important because if you lose weight, as you lose weight, your resting metabolic rate actually goes down. So if you lose muscle, your resting metabolic rate goes down. So what we want to do in order to ensure long-term weight loss maintenance is to make sure that what we're losing is primarily fat. So we want to retain as much muscle as we can because in the long run, that is going to help you keep the weight off. So high level cardio probably will make you lose more weight, but if the outcome that you're interested in is favorable changes in body composition and then long-term weight loss maintenance, I would do strength training. That being said, do both. Bye."

Determining how much stress to give an athlete to avoid overtraining in their strength training requires having a good plan through the base phase to introduce new stress and allow them to adapt to it. As they move into championship season, minimal effective dosing is key. Pay attention to the athletes body and switch up the plan if needed.
 
Transcript: "So determining how much stress to give an athlete to avoid over training in their strength training Would be about having a good plan through their base phase in order to introduce New stress to them early on Allow them to adapt to that stress and then especially as you're moving into in season and especially Championship season toward their main goals and that's all about minimal effective dosing at that point really Even just maintaining the strength they gained goes a long ways Although I find that athletes even main gain they get a little bit stronger as they keep going But it's because we're say going from five sets They were used to now down to say even two or three sets And so now that athlete is able to continue to progress but the other thing I would look at is on the day You may notice that your grip strength just isn't there during your workup sets. You're just not all there You don't have the same gusto You don't have the same robust feeling and your body is trying to tell you something So on those days I switch up that plan as well Just making sure that we're following the signs and paying attention to what the athlete really needs"
 RunFORM 

The core is the entire body from head to toe and everything in between. It needs to be trained authentically, in the position you will be playing in, with different drivers, loads, speeds, and directions to create a robust and resilient body.
 
Transcript: "What is the core? Why is it important? How do we train it? Now the core is everything from the head to the feet and everything in between. There is no disconnections in the human body. If I take my right hand and I move right rotationally through space, everything down to my opposite left foot and ankle is going to move accordingly. Everything in the body is connected. Everything therefore is part of the core. What the core demands from a training perspective is authenticity. It wants to be trained in the position that you're intending to play in, train in, engage in, in sport, life or activity. So generally that's standing. It wants to be authentically driven to move, not consciously driven to move. So your hand, your feet, your eyes, hips even, combinations thereof are the things that authentically drive your core to react. If I can simulate them and train them, load them and strengthen them in that authentic environment, it's going to have better transfer into life and sport, which is the purpose, albeit for all training. So it wants authenticity positionally. It wants authenticity directionally. And if you can sprinkle a little bit of variability into the mix, positionally, different directions, different drivers, different loads, speeds, then you're creating a very robust, resilient body, joint myofascial system, neurologically. That's going to stimulate the core and give a big bang for buck for the game of life and sport."

When determining which type of lifting plan to do with a particular client or athlete, it is important to ascertain their goals and why they are so valuable and important to them. It is also important to determine what their capacity to tolerate stress is relative to their goal. This will allow you to build a training plan that is tailored to the individual and will be more effective.
 
Transcript: "How do I determine which type of lifting plan do I do with a particular client or athlete? So this is going to come down number one to their goals and why is that goal so valuable and important to them? That has to be ascertained first. If I pick a plan just because I think this is what I want to train them, it's not going to have any relevance and it's certainly not going to be sticky or adhered to as well. So we have to find the program that's going to be right for them. Then after we determine what the goal is and how valuable and important that is, then we have to determine at what state is that goal, where are they relative to their capacity to be able to tolerate stress relative to their goal. So if their goal is they want to deadlift 300 pounds but they can only lift 100 pounds, then we have to start with where they are, not where they're going to go. So the goal is always going to be to find that relevant and real meaning behind the goal and start with what somebody's capacity to be able to tolerate stress is for that goal. And that might be adjusting frequency, it might mean adjusting dosage, it might mean the certain exercise that we're going to be using relative to their, not just their capacity, but what their previous injury history might be. So all those need to be factored into building your training plan. You can't pick one plan and use it for a whole bunch of people. We call that peeing in the wind. You don't know what you're going to hit, but you're going to hit something. So let's be specific to that individual and give them what they need."

Foam rolling, massages, and vibration products help speed up the recovery process after bouts of exercise. Stretching is key for injury prevention, as it helps strengthen joints, connective tissues, and muscles. It is recommended to do 10-20 minutes of stretching per day.
 
Transcript: "Jonas, super question. How important are foam rolling, stretching, massage, and similar tools for injury prevention? And how often should use them? So for me, foam rolling, massage, vibration products have a similar impact to the body. So the replenishment of hydration or hydrodynamics in and after bouts of exercise that can help speed up the recovery process. Because in that 48-hour window after a heavy bout of exercise, or high stress through exercise, then your dehydration of tissue puts you in a heightened situation, where potential risk or damage are high. So if you could help speed that recovery process up and do that on a daily basis and devote some of your time, 10 to 20 minutes per day if you have the time, would be advantageous to do that. Biggest thing you've mentioned for me is stretching. So looking at three dimensional stretching for primarily the joints, because when you look after the joints, the other tissue-- the other tissues of the body are automatically enhanced. So looking at mobility, stability, strength from a stretching perspective, so that you can access any and all situations. You can access more of your own tissue to accommodate to the training or sport demands that you're placing upon your body. And you have the necessary experience and robustness of your joints, connective tissues, and muscles, because you're impacting them on a daily basis through stretching. So I would be doing that on a daily basis. I hope that helps. Anything you need more clarity on, give me a shout."