Squats are a key exercise for improved athleticism and performance, but which type of squats? There are dozens of variations and it can be difficult to choose the right one. Today's podcast removes the decision making for you.

Are you afraid to donate blood because you train and compete all the time? Neither of those are great reasons; actually, they're basically excuses. Donate blood. There are minor disadvantages but major advantages, not the least of which is you will be saving lives. Who knows, maybe even your own.

Burpees? Deadlifts? Squats? Chin ups? Sprints? 

Why are we doing all these exercises?

Are they making us better at our sport?

They better be or we're doing something wrong.

Dozens of studies. Pennies per serving. Documented benefits across multiple populations. Why aren't we all taking this supplement?

How many of you go for "shakeout" runs or do recovery workouts after a hard effort or competition? Maybe it's time to stop.

For the sake of 15-20 minutes a couple of times each day, you could be a lot healthier. Want to know what you should be doing? Give a listen, learn a lot.

You are probably changing your exercises too often. Too often for what? Too often to get good at them. There are lots of other ways to avoid stagnation; exercise variation is the least effective.

Do hardgainers exist or are they just doing everything wrong? Spoiler alert, it's the latter.

This is the "secret weapon" of fitness that rarely gets talked about when it comes to maximizing training recovery. Keep doing what you're doing, but do a little more; that's how champions are made.

If you're not doing this one simple exercise, you're missing out on some extra performance when it comes to your running or footwork.