Kipping pull-ups

Dave talks with OPEX founder James Fitzgerald. 0:00-13:28 Dave and James discuss their backgrounds. 19:42-James discusses training for athleticism vs. longevity. 27:45-James develops his business and discovers CrossFit. 32:11-Dave discusses reinventing himself and developing perspectives on training. 38:48-James lays out some principles.51:08-What’s next for James?

The moveSKILL guys talk strategies for adding muscle and gaining strength.1:20-The difference between “toned” and “strong”5:00-Zack's recent muscle gains.12:59-Dave's 40lb. muscle gains in SEAL training 15:50-Work  hard and eat a mountain of good food.25:16-Gut health, good nutrition, and sleep.33:32-Case study: raising testosterone with better nutrition.39:27 Get strong with moveSKILL programming.

Dave & Zack talk about getting proper nutrition before, during, and after your workout for optimal training. 1:02 – Planning ahead. 2:54 – Pre-Workout: Sleep. 8:37 – Pre-Workout: Nutrition. 14:16 – Pre-Workout: Hydration. 17:04 – Intra-Workout. 19:01 – Post-Workout

Dave & Zack present ways to change body composition.2:12–The first step is assessment.7:42–What assessment method do we use?9:39–Developing a nutrition plan.12:39–Use lean mass to determine protein needs. 19:03 –How much carbohydrate?21:41–Time to talk about exercise.25:28–Don’t worry about calories you’re burning.29:03–Importance of sleep.32:30–Food log/support groups.

Dave & Zack cover two topics: how to find a gym and how NOT to lose body fat.1:30–Finding a facility, two questions to ask yourself 21:45–Fat loss ideas that don’t work.29:33–Think body composition as opposed to fat loss.30:49–It’s not a simply “eat less and exercise more.”31:59–Next podcast: recommendations for changing body composition.33:19–Calories do matter but most people under eat.

Dave talks with Atlanta Strength & Conditioning’s Charles Mayfield.01:36-The Strong First kettlebell certification.06:04-Dave’s Athletic Skill Levels and the challenge of defining general fitness with a series of tests.15:07-Charles's evolution as athlete and coach.20:50-The importance of assessment.45:10-The inaugural Cube Summit (www.cubesummit.us).49:33-Discount code for moveSKILL listeners.

Client success stories kick-off a discussion about effective training.00:55-What does “getting into shape” really mean?06:53-The foundation is movement quality and strength.08:24-Client success stories.21:41What about cardio and the difference between training and exercise.31:08-The emphasis of moveSKILL is training.34:25-Figure out goals and develop a process.37:34-Make strength your priority.

Dave & Zack discuss changes at moveSKILL.com. 00:25 - moveSKILL’s transition to the TrainHeroic platform. 05:17 – changes to the movement library and a summary of free resources and paid services. 09:27 – Kim’s question about hip mobility. 14:20 – where to start with mobility. 29:22 – Tim asks about proper scapular position during a pushup. 38:07 – A rule of thumb from Dave.

Dave & Zack talk with Ben & Josh of TrainHeroic.com about their new workout-tracking app.1:26–What is TrainHeroic?6:48–Is there anyone else playing in the strength & conditioning realm like this?8:03–moveSKILL and TrainHeroic: a great fit.10:29–Developing a database for athletes.23:02–How does the TrainHeroic platform integrate with moveSKILL?28:50–Accessing past & future workouts, other features.