It’s always a pleasure having a conversation with my friend Derek Hansen as we dive into athleticism, injury prevention, the many facets that influence human performance, as well as why an electrical power plant may be influencing the San Francisco 49ers performance ;)

Derek M. Hansen has been a world renowned sport performance consultant and advisor to some of the top organizations, teams and athletes in professional and elite sports over the last 20 years.  His coaching background and involvement in return-to-play protocols has spanned over 30 years.  His areas of expertise include sport speed development, running mechanics, return-to-play management, strategic program planning and electrical stimulation technologies.  His clients have included top organizations from the NFL, NBA, NHL, MLB, MLS, NCAA and the Bundesliga.  He has also coached and advised thousands of athletes in the professional and collegiate ranks.

IN THIS EPISODE YOU’LL LEARN:

=> What pro organizations has Derek worked with and what insights has he got from working 

=> Is more competition, more games, more revenue, the driving force behind the rise in injuries.

=> What happens when there’s no continuity in a strength and conditioning program and what high school and college athletes deal with. 

=> Derek explains how degeneration of bones and tendons happens and why skipping preparatory periods can create a danger of faster degeneration. 

=> What would an ideal off season look like in Derek’s eyes and why he likes the old school “cycles”, “phases” and “blocks.”

=> How he uses Charlie Francis “wave theory” to help the brain not adapt and improve performance. 

=> Why we SHOULD deprive certain parts of physical abilities so that they can improve (and why Nikola Jokic goes and races horses in the off season and comes back better). 

=> Breaking things up, spreading them, and then sequencing them in a logical way, like Tudor Bompa talks about, is still a great way to develop long term performance. 

=> Why doing more and more of the same thing non stop, doesn’t work well in the long term (and the value of doing “nothing”).

=> Why taking time off and playing other sports in the off-season works well for improving abilities rather then “detraining” them. 

=> When you’re doing too much “ultra specificity” you’re likely racing to an injury and you’re also detraining many general physical abilities that support overall sports performance.

=> How the 10 x 10 acceleration model was a rehab approach first adopted in the 1970’s, and has turned into a method used to improve performance (with so many different application approaches).

=> Why the 10 x 10’s can even be a rehab routine for upper body injuries, and here’s why. 

=> Derek and Luka talk about how they both use 10 x 10’s in their training with athletes, general population, rehab clients, return to play, and more. 

=> The coaching and cues, progressions, to take 10 x 10 from the baseline level and progress them, or even scale them down for a very beginner, de-conditioned client. 

=> Why people take great methods and mess them up because they don’t know how to regress and progress them.

=> Are “tempo intervals” smart for speed, and why Jerry Rice wasn’t the fastest but dominated the game, and rarely had any injuries. 

=> Why improving circulation is key for athletes and one of the many reasons aerobic work matters (Derek explains the technology they use to see inflammation/cold in muscles and how they address it).

=> How to approach social media education to build a trusted brand in the long term. 

=> How we are using AI to help us be better coaches, create better work, while also being more of ourselves. 

LINKS & RESOURCES:

Derek Hansen Instagram

Sprint Coach  

Running Mechanics 

Super Coach Mentorship 

Luka Hocevar YouTube Channel 

It’s been a while since I’ve had my brother AJ Roberts on the show. I love that this time around we are talking training, the conjugate method, Westside Barbell and everything in between. 

AJ Roberts is a world-record powerlifter who has bench pressed over 1,000 pounds in sanctioned competition and spent more than two decades in strength sports. He coaches athletes using conjugate-based systems built for long-term performance, not short-term hype, and directs elite powerlifting events at the highest level.

He is the founder of Secret Strength Society, where training, education, and sport development are treated as systems, not trends.

IN THIS EPISODE YOU’LL LEARN:

=> Westside Barbell vs. Conjugate System - why they’re not necessarily one and the same, and here’s why.

=> The conjugate system helps you “Raise all tides simultaneously”; improving different abilities at the same time.

=> How the environment and atmosphere influenced creating greatness (and what you can learn from it).

=> The conjugate system is NOT for powerlifters, it’s for everyone; with subtle changes.

=> How John Meadows influenced some of AJ’s training (a bodybuilding who also trained at Westside Barbell).

=> The risk to reward ratio of exercises and how they fit into the conjugate system.

=> The lessons from Strongman that apply into every persons training to improve and have life long strength.

=>  Max effort method should be “What’s the most weight you can lift with good form” vs “What’s the most weight you can lift.”

=> The reasoning behind switching up exercises week to week and how AJ implements the system to keep improving and save the joints.

=> Why single leg training is so powerful and how it increased AJ’s squat.

=> The missing links that AJ implements into training to make sure clients stay bulletproof (the weak links everyone must address).

=> How Luka uses the conjugate model in the 3-days a week and making single leg lifts your main strength exercise.

=> AJ on training singles to find out where form breaks down to see what weaknesses need to be brought up (without risk of injury).

=> How to work around aches and pains while still making strength and performance gains. 

=> Why AJ doesn’t do de-loads in his clients program design, and what he does instead.  

=> How so many programs include the same principles and name them something else, and how to unravel and organize how to build a program and what works across the board. 

=> Why great coaches that get results have a safety net when it comes to their business (and the reason they don’t grow  is not being able to build systems, build and lead a team).

=> How AJ got back to powerlifting with a different approach and uses it to improve health (a unique way of looking at it).

=> The hardest concept to accept; removing things is more important than adding them when it comes to growth and expansion.

=> Luka’s one BIG insight that will change your lifting and help you be healthier and stronger, longer.

=> The Secret Strength system that AJ has created from all his lessons and experience over decades in the game.

=> AJ walks through the step-by-step changes of programming after his wife had aback injury and made a big comeback in her strongman meet. 

=> Why I’m thinking of being more like a decathlete than a top 100-m sprinter, when it comes to my training. 

LINKS & RESOURCES:

AJ Roberts Instagram  https://www.instagram.com/ajrobertspower/

AJ Roberts YouTube  https://www.youtube.com/c/AJRoberts

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos

I have Cody back on the show and we dive into the nuances, contest, insights and wisdom of strength and conditioning, transformation, and hybrid programs program design, templates, and much more.

Cody McBroom is a Father, Husband, Online Trainer and Sports-Nutritionist, and the Founder/CEO of Tailored Coaching Method, a Coaching Company that helps Average People Achieve Above-Average Physiques. 

IN THIS EPISODE YOU’LL LEARN:

=> Making sense of strength and conditioning programs and templates, so that you know how to put together a program that accomplishes your goals. 

=> The question that you must ask your clients that determines the MAIN focus of their program.

=> Why having a great foundational strength program can carry over to a lot of performance events.

=> When is more strength training the way, and when is it NOT the way (different properties for different clients determine different approaches to training and program design).

=> Why we’re working on adding quarterly performance tests to our gym and why this makes sense. 

=> My approach to designing programs for clients that want to work on multiple things like speed, strength, conditioning, mobility, etc.

=> What does “Do you want to complete or compete?” mean and how does it affect the different approach to training.

=> What it really takes to become a high level hybrid athlete (and is that what you should shoot for).

=> The nuances between training 3-4x a week and is it enough to train 3x a week to build a considerable amounts of muscle (the answer is not what you think!).

=> Everything is based on what a client can actually do, before you ever talk about what is an optimal template.

=> Compliance is a big factor when it comes training, the mental aspect of putting in work on your program; is a big key to success.

=> Why experts agree on most things when you talk to them in person with long term content, but when you see studies online its easy to start arguing; here’s some examples.

=> Why volume may be a better option for body composition when someone is training through online coaching (because you can’t guarantee intensity). 

=> Rep ranges, set schemes, intensities, low-high, development-stimulus-recovery days, all explained and what to use when.

=> Breaking down the conjugate method and how I use it in the Athlete For Life model for general population clients. 
=> Determining your KPI (key performance indicator) lifts and how to improve them and build exercises around it.

=> Sequencing of exercises matters, and this is how you organize it based on the goal. 

=> How to design programs for clients online when you don’t see them while you’re coaching them (there’s plenty of differences).

LINKS & RESOURCES:

Tailored Coaching Method  https://tailoredcoachingmethod.com/

Cody McBroom Instagram  https://www.instagram.com/codymcbroom/

Choose Hard Podcast   https://podcasts.apple.com/us/podcast/choose-hard-with-cody-mcbroom/id1167859928

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos

Always a pleasure having my brother Joel Jamieson back on the show and this time we dove deep into cardiovascular disease and the many misconceptions around it. Joel had his own experience of dealing with it even though he is as fit as can be for his age. 8 out of 10 friends we sent to have an angiogram had blockage without having any symptoms, while also being fit - which is why this is a MUST listen to episode for everyone.

Joel is a best-selling author and one of the world’s foremost authorities on strength, conditioning, and energy systems. His training strategies have been used by thousands of elite performers and top athletes worldwide, including the Navy SEALS, UFC champions, and dozens of teams from the NFL, NBA, MLS, NCAA, and more.

IN THIS EPISODE YOU’LL LEARN:

=> What Joel didn’t expect when he went to get an angiogram test, even though his doctor said he doesn’t need it

=> The heart health history of Joel’s family and how genetics play into your risk of cardiovascular disease.

=> Why everyone over 40 MUST get one of these two tests (your life could depend on it).

=> How the regular bloodwork will NOT tell you the while picture of your heart health.

=> 40-50% of people that have her attacks have no idea that they have any symptoms (because of the wrong testing).

=> It’s possible that 50-60% of people will develop cardiovascular disease in their lifetime.

=> Cardiovascular disease happens in decades, so a picture at one point in time will not tell you whether you’re at risk.

=> Is cholesterol the cause of heart disease, yes or no, Joel explains in depth. 

=> What is the truth about statins, life saving or damaging? When to use them, and who?

=> What is the #1 factor to keep LDL lower and in the healthy ranges. 

=> Joel breaks down which things you should test and why when you get your bloodwork done. 

=> How did Joel build up his mitochondria after taking statins with the help of L-Carnitine and COQ10 (exact protocol).

=> The importance of strength training, cardio, stress management, sleep, and nutrition in preventing cardiovascular disease breaking down each one).

=> Is big Pharma our friend or our foe? When are you going to take drugs and its very necessary and when not.

=> The power of genetics and how they can influence your chance of disease (this is a MUST hear).

=> Who statins are NOT for and who they ARE for.

=> The mistake when it comes to statins; not taking them long enough to get the best results. 

=> The biggest myths in longevity and what not to listen to and ignore. 

=> Why do some many people reject life saving medicine?

=> The truth about peptides, which ones work and when, and do oral peptides even do anything (most people that sell them have no idea about their effects and whether they work and how to take them).

=> What supplements are worth and which ones (most) are BS?

=> Why creatine is absolutely a high ROI supplement for almost anyone. 

LINKS & RESOURCES:

Joel Jamieson website  www.8weeksout.com

Morpheus Training www.TrainwithMorpheus.com

Joel Jamieson Instagram https://www.instagram.com/coachjoeljamieson/

Dr. Justin Farnsworth Instagram  https://www.instagram.com/drjustinfarnsworth/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos

I have been following Justin for a while now and wanted to get him on the show to talk about something everyone deals with - programming and training around pain. We dive into principles and then go into examples in training that people often deal with, including myself. 

Dr. Justin Farnsworth has been both in the training, performance, and physical therapy space for over two decades. He’s a Doctor of Physical Therapy is one. Justin shares why he chose to work within the fitness industry to make more of an impact than by staying in a clinical setting

IN THIS EPISODE YOU’LL LEARN:

=> Justin’s journey from sports performance to physical therapy in the clinical setting.

=> How insurance creates handcuffs to get people full back to themselves, and how to overcome it. 

=> Pain is not bad, and reframing how we think about pain (especially as coaches and therapists). 

=> Pain is the body’s request for change, not to stop exercising altogether.

=> The importance of communication when it comes to pain and how it can make clients feel safe, or drive them away (a skill worth learning).

=> Assessing, finding, and addressing weak links that help eliminate pain (a big tool in the coach’s toolbox).

=> The power of helping people in pain train, progress, and see that they’re not broken.

=> Molding rehab and training together and getting the best of both worlds. 

=> The language of focusing on what you CAN do rather than what you can’t.

=> Step-by-step examples of training around a hip, knee, or low back issue and the regression and progression model to take someone through.

=> When you can’t go into a certain range of motion because of pain, here’s how you train and develop that range _______.

=> The biggest predictor of pain is not injury, but belief, and how this plays into our coaching and therapy sessions.

=> The bio-psycho-social model that affects all training and nutrition and the framework coaches should use to address it.

=> What does a study that shows  there’s 729 variables for chronic pain tell us, and why it shouldn’t freak us out. 

=> How to find safe movement patterns and couple them with the trainable men, giving you a combo for gains.

=> Understanding the adaptations we want and the tissue we want to stress and the different ways we can do that.

=> Coaching what you see and the integrated coaching model (that most coaches don’t use).

=> Why therapy doesn’t load the client nearly enough and sets them up for failure in the long run,. 

=> Justin’s manual therapy toolbox you can steal and use.

=> How to CTRL + ALT + DELETE your pain and create a training window to improve how you move.

=> Does manual therapy work (heating debate going on right now) and should PT’s use it. 

=> Understanding individual need and preferences when it comes to clients and how it is planned into programs. 

LINKS & RESOURCES:

Programming Around Pain Course  mailchi.mp/c1b9dfad3454/programming-around-pain

Dr. Justin Farnsworth Instagram  https://www.instagram.com/drjustinfarnsworth/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel 

This was a great full circle episode as I had Cody come on the show for the first time after 8 years when he was a coach at Vigor Ground Fitness and Performance (for almost 7 years). He’s since built a successful online coaching business that has helped over 2,000+ clients transform. 

We catch up and dive into the mistakes of nutrition coaching, the proper approach to get clients to a sustainable transformation, the steps he took to build his online coaching business, and the lessons for any upcoming coach. 

Cody McBroom is a Father, Husband, Online Trainer and Sports-Nutritionist, and the Founder/CEO of Tailored Coaching Method, a Coaching Company that helps Average People Achieve Above-Average Physiques. 

IN THIS EPISODE YOU’LL LEARN:

=> Why “calories” are not necessarily the most important thing you have to pay attention to when it comes to nutrition coaching. 

=> When Cody had a realization of why all his coaches weren’t producing the same results with online coaching even though he taught them the science of transformation; THIS was the missing link that changed everything.

=> Many online coaches just give out macros, calories, and some meal plans for online; this is NOT coaching (and will be replaced by a bot) - here’s what real coaches do.

=> How different behaviors can affect calorie consumption, which means the behaviors are the goal of change. 

=> The difference between research and information vs. actual coaching practice.

=> Every coach MUST read, study, and practice this book __________.

=> Cody’s breakdown of how to build trust with a client when they are skeptical or had previous bad experiences. 

=> The 3-phase approach at Tailored Coaching: Primer, Progressive, and Recovery.

=> Why Cody lets his clients know that eventually they won’t track calories, and how he gets buy-in so that almost everyone tracks calories. 

=> How Tailored Coaching uses content and proof to gain trust and positioning before clients ever reach out. 

=> Cody and I share coaching communication examples with clients to help them overcome and choose a new behavior.

=> The likability formula explained, and how it applies to any coach in the online space. 

=> Where does the “I just wanted to look like I workout” come from and why it matters to your business. 

=> The self-formation process and how it’s something that every coach should do as it will help them get better results with their clients. 

=> The missing steps that leads online coaches to fail in building a successful online business. 

=> Why “getting more leads” may not be your biggest issue, because if you did, you couldn’t fulfill it. 

=> The role of having mentors and why it can be the biggest advantage for your growth. 

=> Having a values compass for your self and your company; that points true north and allows you to make the right decisions. 

=> How to attract the clients that align with what you do. 

=> Cody’s biggest insights on building an online coaching business and the advice to young up and coming coaches. 

LINKS & RESOURCES:

Tailored Coaching Method https://tailoredcoachingmethod.com/

Cody McBroom Instagram https://www.instagram.com/codymcbroom/

Choose Hard Podcast https://www.choose-hard.com/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It was great to have John Rusin back on the show after some years, and with the release of his new book the timing was perfect for us to catch up and talk training. We dive into specifics of the training sessions, how to implement the methods, and nuances of the system and how to use it. 

Dr. John Rusin is an internationally recognized strength coach and injury prevention expert known for his innovative, health-first approach to training and performance. With nearly two decades of elite-level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin has developed performance, regeneration, and aesthetics programs for some of the world’s best.

Named a "Top 50 Health & Fitness Expert" by Men’s Health magazine, Dr. Rusin took the methods proven at the highest levels of sport and adapted them specifically for everyday people―making elite-level injury prevention, sustainable health, and lifelong physical performance accessible to everyone. This approach evolved into the Pain-Free Performance Specialist Certification (PPSC), the largest and fastest-growing fitness education company in industry history, certifying over 20,000 coaches, trainers, physical therapists, physicians, and allied healthcare providers since its inception in 2018. Today, thousands of clients across all ages, abilities, and experience levels have successfully transformed their bodies, rebuilt their health, and reclaimed their lives, demonstrating the unmatched real-world effectiveness of the pain-free performance training system.

IN THIS EPISODE YOU’LL LEARN:

=> Why the single minded approach of training is dogmatic and far from what’s best for most people

=> Why the “little bit of everything” hybrid angle of training is what clients prefer and do best with for longevity. 

=> The 6 characteristics of lifelong health, performance and longevity and how to plug them into every training session.

=> How most programs are missing 3-4 characteristics when doing an audit, and it’s what leads to longer term issues. 

=> What is the KPI lift and why it’s many times NOT your traditional “big lift.”

=> Why does John combine a power and “muscle pump” combination BEFORE doing a big lift for strength training (and something many gurus may disagree with).

=> Determining your training split based on whether you train 3-6 days a week and how to break it down for each. 

=> The step-by-step breakdown of John’s lower body training session and why each exercise fits in where it does.

=> The philosophy of “primers” and who should do them, when. 

=>  The total amount of reps for strength KPI lifts, what works, and what’s overkill (which most people do).

=> A limiter of strength is having pain and feeling like s@*t, which is why you’ll do this _______ before your main lift.

=> The patience of working on weak links that pay off months later in improved performance. 

=> The method that gives you instant gratification in a training session. 

=> The rest periods that work, keep the session on time, and how to use fillers to improv how you feel while you’re training.

=> The addition vs the subtraction model when it comes to programming; choosing your main emphasis and tuning other characteristics down.

=> While seeing performance gains is key, making sure people feel good from day to day is just as, if not more important (for most clients).

=> Navigating the seasons of life, training history, and how to rotate training throughout someone’s health and performance journey. 

=> High/low alterations on conditioning and how to reduce eccentric load for recovery.

=> Doing the opposite of what you’re doing as the baseline, and how it may get you the greatest gains of their life. 

=> Mastering (not learning) training systems as the key to becoming a world class coach. 

LINKS & RESOURCES:

John Rusin's Website 

Pain Free Performance Training

John Rusin IG

Book: Pain Free Performance 

Super Coach Mentorship 

Luka's YouTube

Mike Robertson is a close friend and someone I’ve learned a lot from in the last decade and a half and continue to. We’re both curious and love coaching so anytime we talk I’m fired up as we could go on and on about what we’ve learned, what’s working, what’s new, approaches to training, and anything in he fitness and performance realm. This time we talked about how to build a team sport athlete from the ground up step by step, I believe you’ll enjoy it. 

Mike Robertson is one of the most highly sought-after coaches, consultants, speakers and writers in the fitness industry today.

Known for his “no-nonsense” approach to coaching and program design, Mike has made a name for himself as a go-to resource for professional athletes from every major sport, but especially in the world of basketball.

Mike is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (IFAST) in Indianapolis, Indiana. IFAST has been named one of the Top 10 Gyms in America by Men’s Health magazine three times in the past six years.

Last but not least, Mike is a devoted husband to his wife Jessica, and father to his children Kendall and Kade, his dog Finn, and his cats Kiki and Steve.

IN THIS EPISODE YOU’LL LEARN:

=> Why any short term athletic development conversation doesn’t make sense and you have to “slow cook” a great athlete (that stays healthy). 

=> The difference between an already successful athlete and training them vs. building a great athlete (different development approaches). 

=> Step #1 of building an athlete is _______ (it’s not what you think, this will blow your mind). 

=> What is a movement toolbox that an athlete must build (like the ABC’s in the alphabet).

=> Mike’s strength standards for athletes to reach in basketball and the exercises he recommends.

=> Why getting something athletes “too strong” will make them less bouncy and slower; and how Mike approaches training different types of athletes.

=> How to coach athletes that don’t like weights as much and what to communicate with them. 

=> What is an “Athletic Max” and how does Mike use that in his training with athletes. 

=> How any sports season reduces your mobility, joint heath, movement efficiency, and addressing this is key for long term health. 

=> Addressing asymmetries of strength for athletes in the off season; why you have to focus on this. 

=> Where does Mike use overcoming isometrics in training and what strategy he prefers even more. 

=> The 3 phases Mike takes athletes through to develop tendon stiffness. 

=> Why adding too much muscle in an off season is detrimental for most athletes; here’s 3 reasons. 

=> Adding a lot of muscle in the off season can destroy your conditioning (few coaches talk about this).

=> How to insert strength and conditioning into a basketball off season (where athletes play a lot of basketball and do skills training). 

=> Mike’s off season basketball strength and conditioning template (for youth, pro, and weekend warriors).

=> Why being “fit” and going to workout in the gym won’t prepare you for high intensity full court basketball.

=> How Mike approaches return to play with basketball athletes that had an injury. 

=> The blueprint for a weekend warrior getting back to playing basketball. 

=> How to use force plates to discover what an athlete needs to work on and when (and how it helps get buy in with athletes training in the weight room and out of it).

=> The methods Mike uses to condition his athletes when getting back to getting game time ready.

=> Social media and how it avoids the “well rounded” approach to fitness and performance.

=> What methods don’t have scientific backing but make athletes feel better and we use them.

LINKS & RESOURCES:

Mike Robertson's Website 

Mike Robertson Instagram

Mike Robertson Program Design Mentorship 

Super Coach Mentorship 

Luka Hocevar YouTube Channel 

Always great having my brother Joe Defranco back on the show and this time we dove deep into the longevity laws of looking, feeling, and performing your best after you’re 40. 

Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine and in the NY Times best-selling book, The 4-Hour Body. His resume includes NFL players from all 32 teams, MLB & NBA players, WWE superstars, UFC fighters, Olympic athletes and high school & college All-Americans.

Joe is not only a pioneer in the sports performance industry – he has revolutionized the garage and warehouse gym business as well. Many industry leaders credit Joe for the paradigm shift we’re seeing in sports performance facilities today. Before Joe started his business, it was thought that you needed a large, multi-million dollar facility in order to succeed. But – after turning his original 500 square foot storage closet into an athletic performance mecca – it suddenly became “in vogue” to own a small garage/warehouse gym. Joe’s “gym blueprint” is now the industry standard and DeFranco’s is a globally recognized brand. DeFranco’s has been voted one of America’s 10 Best Gyms by Men’s Health magazine and one of America’s Top 5 Most Innovative Gyms by Greatist.com.

IN THIS EPISODE YOU’LL LEARN:

=> How social media has an either/or mentality when it comes to training when its not one or the other, its both (we give examples of where “influencers” get it wrong and confuse people).

=> The holy trinity of longevity - what 3 things you need to have in your training. 

=> The reason you can build more muscle and strength with a less than “optimal” exercise; 

=> What exercise is a multivitamin for your shoulders that everyone should be doing. 

=> “If it hurts don’t do it” advice would save a lot of people a lot of injuries and skyrocket results. 

=> What would Joe do, rather use free weights or machines; the answer may surprise you.

=> There’s no mandatory exercises and we break down the toolbox of exercises that you can use to replace the “main lifts.”

=> What are MUST have machines in Joe’s opinion for anyone over 40. 

=> Why the diets you hear about only work in the very short term and the people come back to ______.

=> We share 4 methods of how to progress an exercise without using more weight.

=> What does it mean to have a “longer runway” for increasing load and why it gets many people better results. 

=> Why research studies can leave out a lot of truth and Joe breaks down why it’s important to have different strategies for results. 

=> Context matters, why everything is situation specific and you have to make decision on the fly. 

=> Are you performing well outside of the gym? If not, your training program isn’t working for most clients. 

=> Why you should never, ever, ever skip a warm up (and what to do when you’re short on time).

=> Why warms ups are an actual confidence builder.

=> Joe’s template for how long the warm up is depending on how he feels. 

=> If you’re in the gym longer because it helps with your mental health and social connection, you absolutely SHOULD do it. 

=> How Joe and I have changed our strength training and training in general, as we have got older (this is a blueprint).

=> Why we don’t use caffeine much anymore or listen to hardcore music while training and how it’s improved our training. 

=> Why getting better every time you go to the gym is NOT a great strategy, here’s what you should do. 

=> And much, much more

LINKS & RESOURCES:

Joe Defranco website  

Joe Defranco Instagram 

Super Coach Mentorship 

Luka Hocevar YouTube  

It was great to catch up with Eric as I’ve known him for a decade in which time he has gone from a successful in person coach, to hybrid coach, and finally fully online while building a 7-figure online coaching business. 

The Bach Performance Look Great Naked Protocol is built to you look, feel, and perform your best without living in the gym. Since 2013, they’ve served over 1200 CEO's, founders, business leaders, and athletes to lose upwards of 37 pounds in 90 days, 54 pounds in 6 months, and lose 130+ pounds and keep it off. Their client success rate is 83% with the average person losing 17 pounds in 90 days.

Eric has been featured in over 300 major publications from CNN and the Huffington Post to Askmen, Bodybuilding.com, & T-Nation.

IN THIS EPISODE YOU’LL LEARN:

=> What are the 9 major physiological adaptations that clients want to achieve.

=> How to implement the different adaptations into a training program for clients of different levels.

=> The step-by-step breakdown of a training session for someone over the age of 35+.

=> Why power, reactivity, and even speed should be trained by every client (and the nuances and differences of how to implement it).

=> Joint friendly variations of explosive movements that won’t beat clients up.

=> Why you probably SHOULDN’T start springing, yet.

=> Why exercise selection is crucial for anyone over the age of 35 and most people choose the wrong exercises for themselves. 

=> Eric breaks down his training session that lasts 50 minutes and gets in all the components necessary.

=> Why Eric doesn’t do the “big lift” first and does the “Reverse Workout” method. 

=> We break down why it makes sense to change the order of your exercises to feel better AND get better results over time. 

=> Should you be using only 2 hard work sets per exercise, Eric breaks down why this is better for gains. 

=> How to ramp up to your top two hard working sets, we give an example. 

=> Why I went from listening to DMX while training to listening to podcasts, and how its changed my training (for the better).

=> Eric’s training template and why he does 5 days a week of strength training, and why most his clients do a 4 day a week split. 

=> What are the biggest issues people over the age 35 face when it comes to training. 
=> Why trying to do the same training that used to get you results aren’t working anymore (and beating your body up). 

=> Why A-players like less autonomy and want a step-by-step plan to get them results (“give me what works and I’ll follow it”).

=> What made Eric made the decision to get on TRT after getting his bloodwork done.

=> What MUST you do consistently before you go on TRT (or any other pharmaceutical). 

=> Is the #1 benefit of training mental performance?

=> How did Eric go from in person coach, to hybrid, to going fully online and building a 7-figure business. 

LINKS & RESOURCES:

Bach Performance website  https://bachperformance.com/author-home/

Eric Bach Instagram https://www.instagram.com/bachperformance/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Vigor Life Podcast (iTunes)  h

Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber