In this first "Q&A," episode of the High Performance Hoops Podcast, Julian takes some time to answer a few questions related to varying topics in strength and conditioning, nutrition, and sports performance.

Up first is a question regarding early off-season training for team-sport athletes. The listener will get an in-depth look at how they can go about training, specifically, how they can structure (sprints, plyometrics/jump training, strength work, etc.).

From there, the episode dives into the specifics of organizing strength work. From the warm-ups, to top sets, and even the back-off "lighter sets," Julian breaks down how to progress your main lifts in a given cycle, how to calculate your weights, and how to adjust from a week by week basis.

From there, Julian gives a deep dive into how an athlete should effectively put on muscle mass while improving athletic performance. Specifically, how to maximize gains while creating a calculated system of regression and progression that the athlete can take. Lastly, giving practical examples that athletes can use to track progress and make adjustments if need be.

Lastly, Julian finished up with his "8 Keys to In-Season Training." Providing recommendations/tips for in-season training for athletes, giving guidelines on how to maximize/maintain results while managing fatigue and staying flexible with your approach. To finish up the episode, you will also get a look at what goes into a full athlete assessment and how you can set up and execute each test to track improvement, and ultimately steer our program decisions.

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

COACHING/TRAINING RESOURCES:

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today’s episode, Julian welcomes on Head Strength and Conditioning coach for the Delaware Blue Coats, the Philadelphia 76ers G-League Affiliate team, that just won the 2022-2023 G-League Championship. 

Along with his duties in the G-League, Alex also acts as the Assistant Strength and Conditioning Coach for the Philadelphia 76ers. 

What you should expect to hear:

• Alex's story & background in the field.
• Alex's coaching philosophy and how he applies this to some of the best athletes in the world.
• How he stays up to date with the latest research in the field and how coaches can best apply research to the weight room.
• What is Velocity-Based Training, and what are some key benefits to using it in training?
• Determining load for training and velocity zone ranges.
• Utilizing metrics to gauge success in programming.
• Individualization and how you do so at the highest level.
• Best ways to implement VBT in your training? What about if you don't have the tech?

MUCH MUCH MORE!

For more information check out Alex on:

Instagram: https://www.instagram.com/translational_training/?hl=en

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

COACHING/TRAINING RESOURCES:

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian outlines the exact methods he uses to calculate the caloric needs for each athlete he works with, as well as how he adjusts caloric needs based on the athlete goals (muscle building, fat loss, and caloric maintenance).

Below, I will provide a document that gives you the EXACT details in today's episode that were discussed, as well as an ENTIRE Ebook that I developed YEARS ago on our challenger website.

Nutrition 101 (Episode Notes):
https://docs.google.com/document/d/12YaOvBIcUjyOyDdYGVfoYDYn2NaK9hOPK4zanWRN4FE/edit?usp=sharing

How to Construct Your Macros (EBook):
https://www.challengerstrength.com/how-to-construct-your-macros-e-book.html

SOCIAL LINKS:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

RESOURCES/COACHING:

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian welcomes on the opinion of former NBL basketball player turned strength coach, and owner/founder of Breakthrough Strength and Conditioning, Ben Anderson.

Ben has a tremendous story, ultimately leading him down the path of becoming a basketball strength and skills coach to hundreds, upon thousands of youth athletes in Utah. Ben truly embodies the mission statement of Breakthrough S&C to educate and empower each individual, but most importantly impact the lives of SO MANY young athletes in his community.

What you should expect to hear:

•  Ben's journey from the NBL to becoming "The Basketball-Strength Guy"
• What attracted him to the weight room and his opinion on why so many basketball players seem to shy away from the weight room in their own development.
• The biggest glaring issue in basketball at the youth level from a sports performance standpoint.
• Ben's big rocks and overarching philosophy for training young athletes.
• What "development" looks like at the youth level.
• Ben's training non-negotiable for young athletes.
• Biggest challenge for creating buy-in with younger athletes and tips for coaches dealing with any challenges early on in their career.
• Biggest mistakes seen when working with young athletes.

MUCH MUCH MORE!

For more information check out Ben on:

Instagram: breakthroughsc instagram

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian welcomes on world renowned shooting coach, Mike Dunn.

No stranger to the show, Mike is an OG of the old Attention to Detail podcast. In that time, Mike has become one of the most sought after coaches in the WORLD! Traveling the globe and creating one of the most immersive and incredible online platforms, "Keep Shooting Subscription", servicing and literally transforming jump shots of hoopers worldwide.

What you should expect to hear:

• We discuss Mike's journey to getting to where he is now, mentors that have impacted him the most, struggles he faced, lessons he learned, and most importantly, WHY he does what he does.
• We tackle some of the most infamous shooting myths in his industry through our "Cap or Facts" segment.
• Key components of what makes a perfect shot
• Common mistakes seen in young hoopers
• How to increase your range

MUCH MUCH MORE!

For more information check out Mike on:

Instagram: https://www.instagram.com/seemikedunn/

Keep Shooting Subscription: https://seemikedunn.com/product/seemikedunn-keep-shooting-subscription/

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian welcomes on Justin Ochoa, the Director of Strength & Conditioning and Co-Owner of PACE Fitness Academy in Indianapolis, IN & Westfield, IN.

Aside from his role at PACE, Justin is also a writer, consultant, and a proud board member of The Pro X Foundation—a 501c3 nonprofit organization dedicated to serving youth athletes with crucial resources needed to excel in academics, athletics, and life after athletics.

What you should expect to hear:

• Justin's unconventional journey to becoming a strength coach
• Justin's opinion on being a hybrid coach, what it is to him, and what it took to becoming one in this industry
• Justin's outlook on the idea of "staying in your own lane" in the fitness industry
• Operating in the grey area of sports performance
• What a typical assessment process looks like for an athlete
• Off-season vs In-season schedules
• How to manage stressors over the course of a training experience
• Response to critiques that "push-back" on the idea of being more of a hybrid trainer
• Where he sees the industry going in the future

MUCH MUCH MORE!!

For more information check out Justin on:

Instagram: https://www.instagram.com/justinochoa317/

Twitter:https://twitter.com/JustinOchoa317?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor

Gem Sessions Podcast: https://www.gemsessionspodcast.com/

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian welcomes on owner and head coach of Perform 4 Life, Tommy Hansen.

Tommy’s training philosophy revolves around improving strength, athleticism, and body composition with the goal of increasing performance while also reducing the risk of injury. 

Tommy has experience training a wide variety of populations, including athletes at the NCAA Division 1, junior college, high school, and middle school levels. In addition to training a wide spectrum of athletes, Tommy has trained everyday adults ranging from 20-65 years of age that want to feel better, improve their bodies, and increase their overall quality of life. Aside from that, Tommy has interned and learned under industry legend Zach Decant (Head S&C coach for TCU Baseball).

What you should expect to hear:

• Tommy's journey into coaching, going from a former athlete to now business owner.
• The importance of building lower body stiffness.
• How we can best organize our plyometrics to meet the demands of sport.
• Four keys to improving your approach jump.
• Jump strategies for both a two-foot and one-foot jumper.
• How to complement our jumps/plyometric training in the weight room.
• Julian and Tommy rant about sport specialization

MUCH MUCH MORE!

For more information check out Tommy on:

Instagram: https://www.instagram.com/tommy.hansen88/?hl=en

Twitter: https://twitter.com/tommy_hansen88?lang=en

Perform 4 Life: https://www.perform4lifetrainingsystems.com/

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian welcomes on NBA player development and shooting coach, Joey Burton.

What you should expect to hear:

• How he got into the industry and his journey so far.
• How he's been able to build his brand from scratch.
• The 4 stages we go through in pursuit of "Following Your Dream"
• Developing his shooting philosophy and working with some of the NBA's best.
• 3 things that can help you get out of your shooing slump.
• Why form shooting doesn't always have to be static.
• Discussing what a "specialist" is and how/when to develop into one.
• The idea of teaching principles, but allowing for flexibility in your approach.

For more information check out Joey on:

Instagram: https://www.instagram.com/coachjoeyburton/

Twitter: https://twitter.com/JoeyBurton?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian welcomes on player development coach Josh Fan, most notably known for training former NBA basketball player Jeremy Lin for over 10+ off-seasons.

Things you should expect to hear:

• Josh's journey, how he got into strength and conditioning, and how he ultimately linked up with Jeremy Lin.
• Early challenges of working with Jeremy.
• Navigating the NBA landscape and how he was able to collaborate with different coaches and organizations over the years.
• Taking on the label of a "hybrid trainer"
• Developing his on-court philosophy, his take on skill acquisition, and variability in training.
• Developing a more resilient athlete in the weight room.
• Josh's big rocks for training.
• His take on unilateral training.
• Where he sees the future of the industry heading.

+ MUCH MORE!

For more information check out Josh on:

Instagram: https://www.instagram.com/coachjoshfan/?hl=en

Youtube Channel: https://www.youtube.com/c/AwakenTraining

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/

In today's episode, Julian welcomes on the private S&C coach for NBA Superstar John Wall, Jared Wilson.

Jared has a wealth of knowledge, as well as, years of experience in both the private sector setting as a business owner for several years building a successful business, and on the professional side working alongside John Wall and his performance staff.

Here's what you should expect to hear:

• Building a private sector business from the ground up.
• Business advice for young coaches in the industry.
• John Wall, overcoming injuries, and how to program for one of the most dynamic guards in the NBA.
• What goes into his off-season training.
• Speed training, and how he implemented speed work into his programming.
• Off-season vs. In-season training considerations.
• Big rocks for young hoopers when it  comes to training.
• Biggest piece of advice to young hoopers in-season.
• Managing recovery and mitigating injury risk.
• Jared's opinion on plyometrics/jump training in-season, and the myth of how to manage training volume in-season.

MUCH MUCH MORE!

For more information check out Jared on:

Instagram: https://www.instagram.com/jaredwilson.performance/?hl=en

Twitter: https://mobile.twitter.com/_JaredWilson

For more information check out Julian on:

Instagram: https://instagram.com/julianlocasto/?hl=en

TikTok: https://www.tiktok.com/@julianlocasto?lang=en

Twitter: https://twitter.com/julianlocasto

For coaching inquiries, programs, guides, and more, check out our website: https://www.challengerstrength.com/