Vigor Life Podcast

I’ve read every one of Brad’s books and his latest “The Way of Excellence” is my favorite (which says a lot since I’ve got incredible value from all of them). This is Brad’s second appearance on the podcast and I’m always grateful for our conversations and the insights and clarity he shares.In this episode of the Brad and Luka delve into the concept of excellence, exploring its biological roots, the importance of grit, and the journey of mastery. They discuss the significance of finding one's fit in coaching, the pitfalls of the arrival fallacy, and the necessity of setting meaningful goals. The conversation also touches on the balance between pushing through challenges and knowing when to rest, the role of discipline, and the power of focus in achieving excellence. Additionally, they highlight the value of patience and wisdom in long-term success, the future of performance enhancement, and the critical role of youth sports in developing character and resilience.Brad is the author of the books The Way of Excellence, Master of Change and The Practice of Groundednessand coauthor of the books Peak Performance and The Passion Paradox.  He writes about these concepts on The Growth Equation, his popular blog and multimedia platform. He is on faculty at the University of Michigan’s graduate school of public health, the same institution from which he received his undergraduate and graduate degrees.  He lives in Asheville, NC, with his family.IN THIS EPISODE YOU’LL LEARN:=> Excellence needs to be reclaimed from misconceptions, first and foremost; here’s what that means.=> Excellence is NOT winning at all costs, a 37-step morning routine or a perfect diet, the highest performers say excellence is _. => The pursuit of excellence is a biological drive and natural to us, but here is what is blocking it for you and how to unlock it.=> The systems that hack our brain and deprive us from the feeling of aliveness and fulfillment, what you MUST avoid.=> Grit is necessary for mastery and long-term success. But before there is grit, there needs to be “fit” or it won’t work out.=> Avoid the arrival fallacy by focusing on the journey, not just the destination. Sure you’ve heard it before, but here’s what research shows that will blow your mind. => Set goals that align with your personal values and aspirations otherwise your progress could make you feel longing and emptiness.=> Are SMART goals the best way to set goals or is there a better way Brad shares what he advises the highest performers.=> Why the “1% better every day” mentality can steer you wrong and what actually happens when you grow and improve.=> Balance is an illusion; focus on minimum effective doses in life in certain areas of life while you pursue excellence in others (discover what the best in the world do).=> In the long term, excellence starts to look a lot like love, here’s what that means and why you should listen.=> How some of the best performances come after feeling like crap, and why you need to have “activation energy.”=> When to say “fuck it, let it rip” and when to say “I need to rest and recover”, and why both are very important. => At the beginning motivation comes from chasing metrics, but after a while the best driver is _______ (most people will change their mindset when they hear this).=> Why phones can take away our connection and why you have to create boundaries, what the research shows, and strategies to improve your life and being present.=> What is algorithmic mass distraction, how it’s ruining our lives, and how we fight it with environmental design. => Why you shouldn’t train with an app, here’s how to improve your training experience and get more PR’s.=> Arrogance is loud, confidence is quiet, and how to convince yourself (evidence) you’re great at what you do. LINKS & RESOURCES:The Way of Excellence (Brad Stulberg)Brad's Website & InstagramVigor Ground Fitness Gym Super Coach Mentorship Luka's YouTube Channel

Back with Cody McBroom as we hit up our monthly coaching roundtable diving in depth into questions we receive about program design, coaching, nutrition, mindset, and business. 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:=> The hybrid approach to training allows for maintaining muscle while pursuing other fitness goals, when done right; here’s the guidelines. => Effective coaching requires understanding the client's life context and challenges. This is the “art” part of coaching but here are the resources that are a MUST.=> Environment plays a crucial role in shaping fitness behaviors and outcomes. How do you help a client build an environment that supports them when they feel it’s out of their control.=> Genetics influence performance, but dedication and training can lead to significant improvements. How much can you really improve? This will blow your mind.=> Community and support systems are vital for sustained motivation and success in fitness. When a client doesn’t have it what is the solution?=> Behavior change is a key component of coaching, requiring skill in communication and empathy. Many coaches need to upgrade this skill, Cody and Luka share a number of principles, strategies, and tools. => Coaches should focus on small, actionable steps to avoid overwhelming clients. Most clients take on fitness and nutrition as if they’ve entered a video game at level 52, the coach needs to adjust it to their level 1!=> It's important to create a safe space for clients to discuss their challenges and feelings and asking the right questions can help clients uncover their own solutions - here are the questions. => Coaching is an ongoing learning process that involves teaching and practicing skills. A coaching relationship requires active listening and understanding. My favorite exercise I teach coaches to improve.=> Every scenario in life can be an opportunity for coaching, and how to not overstep the coaching boundaries.=> Building a coaching business is about developing a toolbox of skills from marketing, sales, content creation, listening, leadership, operations, and much more.=> Improving communication is crucial for personal and professional relationships; it will upgrade every area of your life when you dedicate deliberate practice to this skill.=> Transitioning to intuitive eating requires redefining flexible dieting. We share some principles of when it’s ok to transition to intuitive eating and why it’s not a “free for all.”=> Identity plays a significant role in sustaining weight loss and no strategy or approach will work long term without a shit in identity. => Daily weigh-ins can help clients stay accountable without emotional attachment, here’s how you do that with a client. 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/id1167859928Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos

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 InstagramSprint 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/AJRobertsSuper 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/id1167859928Super 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.comMorpheus Training www.TrainwithMorpheus.comJoel 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 settingIN 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-painDr. Justin Farnsworth Instagram  https://www.instagram.com/drjustinfarnsworth/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel 

Cody McBroom, Founder and CEO of Tailored Coaching Method, shares his journey from coaching at Vigor Ground to building an influential online nutrition coaching business. He emphasizes the importance of behavior change over mere calorie counts for client success. Cody discusses the need for personalized coaching, revealing the pitfalls of low-touch services. He advocates for creating strong client connections and outlines his innovative three-phase coaching method. With insights on mentoring and personal development, Cody inspires coaches to prioritize lasting client transformations.

Dr. John Rusin, an internationally recognized strength coach and author of the Pain-Free Performance System, shares insights on lifelong health and injury prevention. He discusses the importance of a hybrid training approach that incorporates six key physical characteristics. John outlines effective session structures and emphasizes quality training over chasing maximal weights. He also elaborates on the importance of mastering one system before dabbling, and he provides practical advice on integrating his methods into various training environments.

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 InstagramMike Robertson Program Design Mentorship Super Coach Mentorship Luka Hocevar YouTube Channel