Welcome back!

It's been a long time coming, but The Attention to Detail Podcast is back and better than ever. The Coronavirus pandemic has ended all sports indefinitely, and who knows when they'll return. For all hoopers, this would have been the pinnacle of NBA playoff basketball. Instead, we are forced to go about our days without sports.

In today's episode, we debut the newest installment "Inside The Locker Room." Stemming from my passion for the game, this segment will be a mix of valuable advice for athletes, exciting trending arguments, and fun basketball banter.

Your co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & S&C Coach at Challenger Strength), Nick Perry (Former hooper/Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).

Tune in to the official "Inside The Locker Room" segment every Monday! 

TALKING POINTS:

• Initial Opinions and Thoughts of the series so far?
• Impact of this series of fans everywhere and what it’s done for us during the pandemic?
• Key Take-aways during the first 4 episodes
  • The two Jerry’s and their negative impact on the state of the Bulls dynasty
  • Pippens underpaid contract
  • No “load management” for MJ
  • Jordan’s ruthless competitive fire to win
  • Doug Collins’ impact on Jordan
  • The Shot over Ehlo
  • The arrival of Phil Jackson and the Triangle Offense
    • Structured approach versus “Jordan” Offense
    • Made Jordan a “team” player- impact on Pippen becoming a HOF player
  • Impact of Dennis Rodman
    • How he made rebounding an art form
    • His “vacation”
    • Phil Jackson’s impact on his career
  • The Bad Boy Pistons
    • Isaih Thomas and how he made Jordan a winner
    • Taking Down the Pistons
  • The First Chamipionship
  • Rumors about Jordan playing elsewhere or retiring
• Favorite behind the scenes moment?
• Favorite in-game highlight

Don't forget to follow on social media for more free content!

IG: @julianlocasto
Twitter: @JulianLoCasto

In this week's installment of the Attention To Detail Podcast, Julian takes the time to deconstruct the concept of fasting. Fasting can be a great tool to add to your toolbox to aid in a multitude of health benefits along with any body composition goals. With that being said, Julian takes a dive into the process of fasting, giving you a simple view of a very lengthy and complex topic.

TALKING POINTS:

1. Potential Benefits
   1. Being in a fasted state versus a caloric deficit.
      1. Benefits of both fasting (and it's various forms) versus caloric deficit.
2. Different Forms of Fasting
   1. 24 Hour Fast
   2. Time Restrictive Feeding (Intermittent Fasting)
3. How Fasting works in the human body

As a coach in the performance world, programming effectively begins with knowing our athletes and understanding their "individual" goals. In today's episode, Julian gives a breakdown of why it's important that all coaches have a good understanding for their athletes and their goals, and more importantly, how those factor into an effective program for your athlete.

TALKING POINTS:

Know Your Athlete:
Training is Beneficial

• There are three categories that you need to be considering: 
  • What makes them good? 
  • Where are they weak? 
  • What their resources are? 

Know Your Goal:

• Know your goal- The goal must be:
  • Definable 
  • Measurable 
  • Trackable 
  • Manageable 
  • Breakdownable 

Dieting is tough! More importantly, sticking to one is even tougher for most. Majority of people who go on a diet quit within the first couple weeks on a new program. Why? Today Julian flies solo to talk to you about the importance of build a nutrition plan you enjoy and how that can help you create long-term adherence with your nutrition. Lastly, Julian rants about one of his latest tweets involving his thoughts on supplementation and their place within a sound nutrition plan, and he even provides his top 5 supplements that he recommends everyone be taking!

Talking Points:

1. Adherence and Making your nutrition plan enjoyable 
   1. Simplicity over complexity 
   2. Make a list of non-negotiable foods 
   3. MAKE YOUR OWN IDEAL MENU 
   4. 80/20 Rule 
   5. What to do when you get off track! 
   6. Summary of talking points. 
2. Supplements have their place in the world of nutrition 
   1. My pre-requisites for supplementation use 
3. My top 5 supplements you should be taking if your nutrition is on point

All this and MORE! 

Tune in to the show that's revolutionizing the way athlete's view training and nutrition!

Follow on social media for more free content:

Julian Lo Casto
IG:@julianlocasto
Twitter: @JulianLoCasto

The biggest controversy in athletic development over the past several years has been the gap between skills training and sports performance training. Coaches on both sides have been battling to find a middle ground on their training philosophies for years. In particular, the biggest area of concern has been the lack of emphasis on sports performance training and recovery/load management in the world of basketball, more so on the youth level.

In this week's installment of the Coaches Corner, Julian sits down with founder of By Any Means Basketball, Coleman Ayers. Coleman conducts both basketball skills and sports performance training on a global and local scale. By Any Means Basketball shares very similar core philosophies as this podcast, embodying and revolving around detail-oriented and science-based research to produce top quality and digestible resources for coaches/hoopers worldwide.

TIMESTAMPS INCLUDED*

Talking Points:

1. (6:34) Core Philosophies of By Any Means Basketball.
2. (10:15) The Importance of Film Study & how Coleman uses it  in developing a detailed skills session.
3. (23:55) Role of drills in player skill development sessions.
4. (30:00) How to select the right game plan/ drills/ specific skill work for that individual player.
5. (31:55) What to do when an experienced players who does everything right in a skill session but doesn’t seem to integrate new skills into their game? How can players, trainers, and coaches overcome this challenge?
6. (36:22) How to help an athlete tap into the Mamba mentality? Can a trainer help "move the needle" or are you born with it?
7. (44:07) What are the positive and negative trends in basketball & skills training? 
8. (53:18) What percentage of time should be spent on skills development, playing AAU/high school ball, and strength and conditioning work? 
   1. Could there be a reason that you see athletes turning away from the training side of things?
9. (1:03:42) Hip internal rotation and how it  can help improve performance for the everyday hooper. 
10. (1:08:56) 3 keys for smaller guards in today's game.
11. (1:14:05) Can music aid in sports performance and skills training performance?

All that and WAY MORE!

Tune in to the show that's revolutionizing the way athlete's view training and nutrition!

Follow on social media for more free content:

Coleman Ayers
IG:@byanymeansbasketball
Youtube: By Any Means Basketball

Julian Lo Casto
IG: @julianlocasto
Twitter: @JulianLoCasto

In this first ever Q&A episode of the Attention To Detail podcast, Julian takes the time to answer a few questions related to strength and conditioning, sports performance, and nutrition from some of the listeners.

TIMESTAMPS INCLUDED*

Talking Points:

1. (9:43)-How I got into the fitness/nutrition industry and how can you do the same?
2. (22:05)- Biggest inspiration on social media and life?
3. (27:45)- Tips for up and coming coaches/strength coaches?
4. (31:33)- Are the big three lifts enough for core strength? What is the core? What is the function of the core?
5. (41:24)- If I want to be able to dunk, should I be dunking everyday?
6. (53:05)- Is having too much fruit bad in regards to losing weight due to sugar intake?
7. (1:05:42)- When creating your own diet, should I focus on counting calories or tracking macros?

All this and WAY MORE!

Tune in to the show that's revolutionizing the way athlete's view training and nutrition!

Follow on social media for more free content:

Julian Lo Casto
IG: @julianlocasto
Twitter: @JulianLoCasto

In the latest episode, with a heavy heart, Julian takes the time to reflect on the nine lives lost on January 26th, 2020 during that devastating helicopter crash. In particular, we pay homage to an iconic, legendary figure in the world of basketball, Kobe "Bean" Bryant. Rest In Peace, John Altobelli, Keri Altobelli, Alyssa Altobelli, Sarah Chester, Payton Chester, Christina Mauser, Ara Zobayan, Gianna Bryant, and Kobe Bryant.

Aside from Julian's tribute, today's topic will be Off-Season Vs. In-Season training featuring Director of Sports Performance of Old Dominion University, Eric Potter.

Talking Points:

1. Julian's first memories of Kobe (followed by 24 second moment of silence).
2. 6 Lessons Kobe taught me.
3. Top 8 Moments of Kobe's Career.
4. Eric's journey from the Minor Leagues to Strength Coach.
5. Main focus when initially working with athletes.
6. Big goals for athletes in the off-season.
7. Changes made going into pre-season, and eventually in-season.
8. How Eric programs for starters (high minute guys) versus role players (lower minute guys).

All that and WAY MORE!

Follow on social media for more free content:

Eric Potter-
Twitter: @BeEliteDaily

Julian Lo Casto-
Twitter: @JulianLoCasto
IG: @julianlocasto

Nutrition is obviously a massive game changer for athletes, especially those playing at a high level. However, as a young athlete, navigating your own nutritional programming can be both challenging and confusing. In this latest episode, Julian and Jessica discuss how she fuels athletes to win and how she fuels humans for life!

Talking Points:

1. How Jessica got into the world of nutrition and her role at Mamba Sports Academy.
2. The assessment process for the average athlete and determining how to program for optimal performance.
3. Determining calorie needs based on the goal of the athlete.
4. What are Performance Plates? And how can they help make an immediate impact on your nutrition goals.
5. Optimal Pre/Post workout/competition strategies for athletes.
6. Examples of "go-to" pre/post workout meals for athletes.
7. Biggest advice for all athletes!!

All this and WAY MORE!!!

Follow on social media for more free content!

Jessica Isaacs RD
IG: @mambasportsdietician

Julian Lo Casto
IG: @julianlocasto
Twitter: @JulianLoCasto

Applied Functional Science (AFS) is a unique approach that uses the collaboration of the physical, biological, and behavioral science used to treat patients as a whole. AFS operates under the assumption that the practitioner/coach already has a sound understanding of the basic foundational movement patterns. Think of the effects that gravity, ground reaction forces, mass, and momentum all play on the everyday individual. Now think about how much that amplifies when you consider an athlete, especially a basketball player.

In this week's show, Julian sits down with Athletic Performance Coach Xavier Brown to discuss his passion for the game of basketball and how he got into the world of sports performance; The biggest issue when coaching youth basketball players; AFS and what it    is, the philosophies AFS embodies, and best of all, how he applies it to his athletes and everyday average joes.

Get the notebooks ready!

Follow on social media for more free content:

Xavier Brown:
IG: @thesportzgeek

Julian Lo Casto:
IG: @julianlocasto
Twitter: @JulianLoCasto

There are nearly 30 different vitamins and minerals that your body can not manufacture in significant amounts called your "essential micronutrients." Micronutrients- vitamins and minerals- although needed in only small amounts, they are responsible for a number of significant roles in the body. Maintaining your brain, muscle, bones, nerves, skin, blood circulation, and your immune system are things that require a steady dose of micronutrient and macronutrients in order to keep your body at a "normal" state. Without them, it almost always spells disaster.

This is not so much an episode giving you definitions and long overly drawn out lists of vitamins and minerals. This is an episode that will provide you with the real world applications that will spell out the exact reasons why you NEED micronutrients in your diets! Get your notebooks out for this one!

Follow on social media for more free content:

Julian Lo Casto:
IG: @julianlocasto
Twitter: @JulianLoCasto