Experienced coach Tony Gentilcore discusses program design for real-world clients, focusing on compound movements and setting standards. He explores the concept of a 'trainable menu' for clients with injuries and discusses the benefits of customizing programs. The episode also covers self-determination theory in coaching practice and building a positive training environment.

I love learning and having conversations with coaches that are obsessed with both training and communication as much as I am. Lucy Hendricks is both, and she now educates on both topics, which is what made this episode both insightful and practical for every coach (and human being).  Lucy Hendricks, co-owner of a gym in Lexington, Kentucky, has created a sanctuary for people sidelined from exercise due to pain, chronic disease, autoimmune issues, or sedentary lifestyles.  Her gym takes an individualized approach, meeting clients where they are physically and mentally, and focuses on removing barriers and reducing anxiety to ease them into fitness. Lucy creates a supportive environment by building trust and understanding clients' goals, beliefs, past experiences, and values. Lucy went from being a coach's coach who used to teach the technical side of coaching and all things biomechanics, to now teaching a different, diverse set of skills that encompass all things communication and building real relationships.  IN THIS EPISODE YOU’LL LEARN: => When Lucy realized that her knowledge of training and biomechanics was not solving her clients obstacles and had to learn more => The difference at talking “to” people vs talking “with” people (many coaches do the former). => Many people think they need a different personality to be a great coach, that’s not the case (you can be an introvert). => How a coaching conversations workshop saved her business, relationship, and created a catalyst for success. => The 3 things that create a healthy client/coach relationship that you’re likely not working on (and can be a game changer!). => Lucy shares client examples of quality communication, as well as bad communication that leads to misunderstanding.  => Developing awareness, active listening skills, asking better questions, and setting boundaries; all skills you MUST develop. => How sales and marketing can and will improve your communication and coaching skills (many coaches avoid this). => Your skill to validate someone’s experience to be seen, understood and heard is a SUPERPOWER!  => Validation creates the environment to be vulnerable, here’s how to do it. => A BIG most coaches make in communication (DON’T do this) and how to fix it.  =>  How taking logic out of coaching can actually help you get better results at the “right” times.  => Why trying to bring the client into your (fitness) world doesn’t work, we have to go into theirs.  => 3 books you must read that will help you elevate your communication skills.  => Why you have to learn how to validate your own feelings before you do others (men struggle with this).  => An exercise you can do to work on your own validation (that you can also do with your team).  => How instantly trying to “coach” someone (which is a tendency for coaches), may be the worst thing you can do.  => Although you may be “right” you’re still not doing your job as a coach if you’re not ________. => The power of voice tonality and how it can influence your conversations.  => Why speaking classes/coaching, improv, and toastmasters could change your coaching career.  => The reason coaches don’t ask for enough feedback and the insight that will have you start hunting for it. => Every coach MUST role play to develop these skills, are you practicing? LINKS & RESOURCES: Lucy Hendricks  https://www.instagram.com/lucy_hendricks/ AMP Blueprint  https://ampperformancerehab.com/amp-blueprint-waitlist?fbclid=PAZXh0bgNhZW0CMTEAAaZKWhardiA_KgSR6JDym7Asn9X_zOG8639c_m6xLmfq67H0BCf5A4s2x2E_aem_AbxQIQNxrYAPWXY84c9XD3SUUOe2NS06-Qm99w247Qt6dt22kw5sKDvqNBOjqo96c2HrAsx0tRoglObujM_6MKeE Book: Crucial Conversations - Tools For Talking When Stakes Are High https://a.co/d/5KkE9LF Book: I Hear You - The Surprisingly Simple Skill Behind Extraordinary Relationships https://a.co/d/fofml5P Book: Brave Talk - Building Relationships In The Face Of Conflict https://a.co/d/fLSWKbl Book: Love Skills - The Keys To Unlocking Lasting, Wholehearted Love https://a.co/d/bNi1U57 Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I created a carousel post with my 10 rules of building an athletic body after the age of 35 and it got a lot of interest and comments and while I feel it was a good post, as always, its hard to include a lot of context and insight with 8-9 slides and little text. I wanted to elaborate on the rules by going a little deeper with a podcast episode and give some more insight to my thoughts so you can implement these rules into your own training,  lifestyle and recovery.  IN THIS EPISODE YOU’LL LEARN: => Why you have to get absolutely and relatively strong and where most people go wrong with this (that many times leads to injuries). => The reason there is NO mandatory exercises and how I’ve got clients very strong when they told me they could’t “lift heavy.” => Why you must do sprints, jumps, throws and plyometrics at any age (and how to adjust it for any client). => When I use contrast pairings in a program and when I do speed, plyometric and power exercises stand alone. => When mobility training goes from something that’s good to do, to something that is mandatory - but only if you want to keep healthy joints. => Why you should work up to sprinting every week and the reason that will keep you younger longer (as well as regressions for clients that can’t do it yet).  => The benefit of lifting pretty heavy and light weights fast and how it can improve performance, athletic ability, and help you recover faster and save your joints. => The secrets to recovering better and faster after the age of 35 (you can’t do the same thing you used to do and “push through” to better results).  => What does “managing stress” really mean and how to improve your results with my “bathtub analogy.” => What does nutrition to fuel your training, help you recover, as well as improve performance look like.  => Don’t stop training when you’re injured, how to train around injuries and not through them (and an insight on how to have big gains when you get injured).  => How to build your cardio engine for sports or be prepared for any athletic activity.  => The reason you should play sports and if not, how to adjust your training to prepare you for any sports performance (whether it’s playing with your kids or going to play a pick up game of basketball).  => Avoid this weekend warrior mistake that leads to injuries and do what I recommend instead.  Vigor Ground Fitness and Business Summit https://www.vigorgroundfitness.com/vigor-summit-2024 Semi-Private Personal Training Program Design and Coaching Workshop https://lukahocevar.com/semi-private-training-workshop-order/ Athlete For Life Program (app)  https://marketplace.trainheroic.com/workout-plan/team/team-vigor?attrib=584077-ig Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It’s been a while and yet it’s always a pleasure doing an episode with my brother Martin Rooney. You can guarantee that Martin will spit fire about coaching, culture, and the lessons he’s learned along the way of being a leader in this industry for almost 30-years.  Martin Rooney is an internationally-recognized entrepreneur, fitness expert, sought-after presenter and best-selling author. Martin is the former COO of the Parisi Speed School, a youth sports performance franchise with over 80 locations nationwide and is the founder of the Training for Warriors system. The TFW System is now operated in over 200 facilities in 20 countries worldwide and Martin’s programs have been used by over one million youth athletes and adults.    As a presenter, Martin is regularly in front of over 10,000 people per year and has consulted Fortune 500 companies such as Marriott International, Nike, Prudential and Hasbro. Martin has also conducted training and development programs for Military Organizations including the Army Rangers and Navy SEALs, and has coach at and advised professional teams such as the NY Jets, Cincinnati Bengals, Carolina Panthers and NY Giants.  His university consulting clientele has included Arizona State University, University of Alabama, Oregon State University, Auburn University, Rutgers University, University of Tennessee Chattanooga and Montana State University. Martin has also been a training representative for Adidas. As a coach, Martin has been listed in the top 100 Most Influential People in Health and Fitness for the last 5 years and in 2015 Martin was inducted into the Personal trainer Hall of Fame.  Over the last 15 years, Martin has traveled to over 35 countries to help prepare world-class athletes and teach trainers, coaches and students. Martin has trained hundreds of athletes from the NFL, MLB, UFC, NBA, WNBA, and Olympics.  IN THIS EPISODE YOU’LL LEARN: => Why taking time off to explore a topic, a skill, or yourself is critical for growth.  => What Martin did to challenge himself and see if what he preaches in his coaching and books works in the real world (again). => Why kids didn’t care about Martin’s accolades or who he’s trained, but what they really cared about was ______. => Two things you MUST build so that you can build a powerful culture.  => Martin breaks down how to build trust step-by-step.  => How important being consistent is when it comes to making a change. => Some strategies Martin used to turn the culture around that you can implement in your team, business or organization.  => How to stop behaviors that are negatively affecting the culture of the team (this is tough for most people to do).  => Why clarity and vision are SO important when it comes getting everyone on board with the mission.  => What I learned from being around Martin for a decade and a half, traveling the world together (if you do this you’ll be successful). => The best way to set your culture is by setting the example (you are the tip of the spear for your culture).   => How I created 4 x 6 cards from watching Martin Rooney preparing, and it was one of the best things I’ve done to improve client experience.  => The compounding effect of culture and how it can turn from something little to creating a championship team (and championship character). => How to keep yourself “on fire” so that you can help other people be on fire.  => The power of surrounding yourself with people that challenge you to always become better.  => A powerful story about character that will inspire you! => How to deal with people that are not on board with culture, specific examples you can use.  => How to make sure you’re separating being a parent and being a coach. LINKS & RESOURCES: Martin's IG: https://www.instagram.com/themartinrooney/ Book:Coach to Coach https://a.co/d/20XNO5c Book:High Ten https://a.co/d/20XNO5c Luka’s Site:  www.LukaHocevar.com Luka's YT: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Jason Brown shares insights on training in your 30s, 40s, and 50s, focusing on adapting goals, balancing strength & conditioning, avoiding cardio misconceptions. He discusses optimizing training for stress management, long-term progress, and prioritizing health over muscle gain as you age. The episode explores isometrics, form, variety, and upcoming program design master class.

I dive into more of the last couple weeks questions and topics that you inquired about, diving into some deeper than others but giving you applicable advice from the real world, whether its training, nutrition, coaching or building a fitness business. Check out this weeks topics below.    IN THIS EPISODE YOU’LL LEARN: => The difference between training to get tired vs training to get better. => The biggest mistake people make when it comes to their training and why it lacks the results they want.  => The simple way to eliminate nutrition deficiencies in your daily meals.  => The key supplements that actually make sense to take to help your deficiencies (and not the hyped up sups to take your money).  => My “A,B,C method” to help clients eat the foods they love while achieving their goals.  => Nutritional displacement and how you can use it in your favor to eat less, get more nutrients and a leaner, healthier body.  => Mechanical drop sets, why they’re effective in building muscle especially when you’re shorter on time.  => 5 different methods of mechanical drop sets I like to use in my clients training, with examples.  => Is training to failure more effective than training close to failure; what the research shows and wisdom says.  => My “2,1,0” system when it comes to training to failure in sets.  => How to develop your team up to coaching standards that you desire.  => How to run a successful challenge at your gym, simple breakdown and tips.  LINKS & RESOURCES: Luka’s Team Athlete For Life App: https://marketplace.trainheroic.com/workout-plan/team/team-vigor?attrib=584077-ig Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I’ve followed Jake Tuura for a while as he shares great information on everything tendons, and was able to finally connect in person as we both spoke at Mike Boyle’s Spring Seminar, then had to bring him out on the podcast as his presentation at Mike’s was excellent. We talked about, well, everything tendons! This is a must listen for every person that wants to keep healthy and strong tendons for life, especially coaches that can help their clients do that.  Jake Tuura, MS, CSCS is a collegiate strength and conditioning coach.  He currently works at Youngstown State University.  Prior to YSU, Jake was an assistant S&C coach at the University of Minnesota-Duluth. He earned his bachelor’s degree from the University of Wisconsin-Superior (2014) and his Masters from The College of St. Scholastica (2015). His website: jackedathlete.com helps athletes gain copious amounts of muscle, hit PRs in the weight room, and improve athletic performance. IN THIS EPISODE YOU’LL LEARN: => What started Jake’s fascination with tendons. => One of THE worst things you can do for tendon issues - rest!  => Why most tendon issues are misdiagnosed for by doctors or even physical therapists.  => How Jake finally overcame jumper’s knee after many years of issues and pain.  => If you don’t have tendon issues you don’t have to care about tendon training, Jake explains in depth.  => The two biggest reasons you will run into tendon issues and how to address them.  => What aging will do to a tendon and why you must strength train and do plyometrics as you age.  => Strong muscles help tendons, weak muscles lead to “beat up tendons.” => The reason younger athletes run into tendon issues and how AAU is crushing the young athlete’s body.  => The difference between acute and chronic tendon issues and how to approach the rehab of each one. => Why strength training when you have tendon issues may be the FIRST thing you have to do.  => The exact breakdown of how to get back from a chronic tendon issue/injury.  => How you know whether training is helping or hurting your tendon recovery (most people have no idea about this!). => The “weekend warrior” protocol to make sure you can perform at your best and keep your tendons healthy.  => How lifestyle affects your tendons and why you should pay attention to your nutrition and your sleep/recovery.  => Why being “fit” is not the same as being “basketball fit” and how you must approach getting ready for ball.  => Why Jake believes that super heavy calf raises are going to be used more and more to prevent achilles issues.  => How blood pressure and metabolic factors can affect the health of the tendon. => Why mobility matters when it comes to tendon health and why you must maintain it (also why people that don’t, have problems).  => Does PRP or stem cells work when it comes improving the healing and rehab of the tendon.  => Why you can have similar outputs in your 40’s but you’ll have to __________. => Jake breaks down the exact rehab process of clients that have had knee tendon and achilles tendon issues.  => The power of isometrics and why you’d do it every day when you have tendon issues.  LINKS & RESOURCES: Jake's Website  www.JackedAthlete.com  Jake's Instagram https://www.instagram.com/jaketuura/ Luka’s Courses and Workshops  www.LukaHocevar.com Luka's YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I’ve been fortunate to learn from and develop friendships with the best of the best. My relationship with Eric Cressey goes back close to 17 years where I went to a seminar of his in Birmingham, UK. Since then he’s been someone I have constantly learned from and continue to as we have grown in the industry, built our businesses and expanded in what we do. He’s not just an extraordinary coach but also a great human being that I’m honored to call a friend. Having a conversation with him is always insightful and thought provoking, and I learn a lot from it.  Eric Cressey is president and co-founder of Cressey Sports Performance, with facilities located in Hudson, MA and Palm Beach Gardens, FL.  A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports. Eric is perhaps best known for his extensive work with baseball players, with more than 100 professional players traveling to train with him each off-season. In January of 2020, he joined the New York Yankees organization as Director of Player Health and Performance. IN THIS EPISODE YOU’LL LEARN: => Eric’s involvement in multiple areas from being director of performance for the New York Yankees, running two successful facilities, coaching elite MLB players daily, and how it affects his views on strength and conditioning.  => Insights on the principle of: “What you know vs what you can implement.” => How strong is strong enough for athletes (as well as general population). => Strength is simple to build and sticks around but ________ is much harder to develop.  => The studies that show how impactful the work that high school and college strength coaches do and why building a foundation is SO critical. => The dangers of carrying your own training biases into the training programs of your clients and athletes. => Power drops close to 10% per decade in the aging population and rarely finds itself in most programs. => The surprising ability that we lost the most as we age, that MUST be trained.  => What Eric has charged in his in season programming for athletes in the last 5-years, based on research and his personal insights.  => The power of high quality warm ups and why it is so important and how you can get a 40% injury reduction.  => Why you may need less strength work in season and how 30 minutes of strength training can be enough. => Focusing on building relationships to get buy in to your program/system.  => The best ways to learn and speed up your growth that are completely underutilized.  => The sacrifices that have to be made to develop yourself as a great coach.  => Eric on investing in yourself and betting on things you understand.  => What is “work life harmony” and why balance in life isn’t what you think it is.  => The “Say yes to everything before 40, and no to everything after 40” quote and what it means.  => Eric’s thoughts on getting a college degree in the exercise science realm that will shock you.  => One thing that young coaches really need to analyze and the question they MUST ask themselves. => Why you should consider spending $100k’s on your undergraduate degree.  => How to really stand out as a coach, be a linchpin, and be scarce so that you can keep progressing in your career. => The #1 thing you can do is get a good mentor and be part of a great facility to learn in person, skin-to-skin.  => The power of the apprenticeship model and why it’s the missing link for most coaches.  LINKS & RESOURCES: Eric Cressey's Site www.EricCressey.com Cressey Sports Performance http://cresseyperformance.com/ Elite Baseball Development Podcast h Eric's IG https://www.instagram.com/ericcressey Luka’s Courses and Workshops  www.LukaHocevar.com Luka's YouTube https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Back with a Q & A with a number of questions that have built up over the weeks and it’s become one of my favorite things to do. If you want to drop more questions you can either DM them to my Instagram or e-mail them to luka@hocevarperformance.com As usual I’m breaking up the episode into training, nutrition, coaching and program design in the first part, and business, mindset, marketing, content in the second (although 60-70% of the podcast is the former).  IN THIS EPISODE YOU’LL LEARN: => A BIG announcement!  => What’s the best “next step” for you in your nutrition.  => I break down examples of 4 clients with different next steps that are the right fit for them.  => The biggest mistake people make when it comes to their nutrition (and it’s not what you think!) => How paused squats (or pause in any exercise) can help you with your gains. I give you a 4-week plan. => How to program to get faster and more powerful for an in-season athlete. => Explosive conditioning for tactical athletes, examples and how to program it. => What type of workouts could replace a game of sports (and could also prepare you for the sport).  => If focusing on muscle building how much cardio do you really need.  => How do you train the endurance of the fast twitch fibers. => The best 45 minute strength training program design for a group of 6-12 people  => How to increase your productivity in chaotic times.  => When it the right time to go “all in” with your side hustle (personal training, online coaching).  => What trends will take off in the fitness industry in 2024.  => Do I consider owning a gym a good investment compared to other investments.  => More insights and strategies to creating quality content that is valuable to the audience.  LINKS & RESOURCES: Luka’s Courses and Workshops  www.LukaHocevar.com Athlete For Life: Compound-V 8-week Training Program www.LukaHocevar.com/compound-v/ Luka Hocevar YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

After speaking together at Raise The Bar in Dallas, I had to get finally get Nick on the podcast and talk about the principles that have helped almost a million people transform through Renaissance Periodization products and services, while also doing $100 million in revenue. Nick is the Founder and CEO of Renaissance Periodization, a diet and fitness company founded on evidence-based practices to help our members achieve their health, athletic performance and physique goals. He is also co-host of the RP Strength Podcast with wife - and RP colleague - Lori Shaw.  Himself a former competitive powerlifter and bodybuilder, Nick has also personally coached numerous world-class athletes, including CrossFit Games Champions, international medalists, Olympians, UFC fighters, professional athletes, and Navy SEALs.  Nick holds a B.A. in Sport Management from the University of Michigan, where he helped establish a scholarship for undergraduate Kinesiology students, and from which he received the Early Career Achievement Award.  IN THIS EPISODE YOU’LL LEARN: => The #1 principle of success when it comes to transforming your body for good. Nothing else matters without this.  => Calories, macros, timing does matter, but only if you do THIS.  => What have I repeated 10,000x over and tell stories about every day and why does it matter to you as a coach (it’s your job!)  => Losing weight and getting lean is not easier than _________ (this is where people get stuck).  => Why trying to rely on willpower over skillsets will always lead to frustration.  => The actual science of self control and what people get wrong (the science shows it’s not what you think).  => The “P & P” principle that you MUST include in achieving anything worthwhile.  => The 4 steps to subconsciously do habits that will lead you to your goals. => How to make bad habits harder to do and the right habits easier to do.  => Why your emotions are the main culprit to negative behaviors, and how you can fix it.  => Nick’s lessons from getting the leanest ever and winning the IFBB pro card.  => The trade off between athletics and aesthetics, the cost of getting “shredded.” => The power of community and finding your tribe, and how it will be a catalyst to your success (or your obstacle). => How to change your environment so that it fits what you want to achieve and who you want to become.  => Why Nick drove an hour to train with training partners rather than train at home.  => How to check your effort and see if you’re really putting in the work you say you are.  => Sage advice Nick received that really made him cut out a lot of things he was doing in his business.  => The power of mentors and why Nick gets around business owners when he has a completely remote business.  => Why you should read books that are recommended from smart, successful people, and then do THIS. => How did RP get started and what was the first product that made Nick go “we have something here.” => “It only took 6 years to figure out YouTube”…..it takes persistence and consistency.  => Building the product by solving a problem that you see and experience.  => How Nick and RP pivoted when one form of media stopped working and the the overcoming of challenges in the business.  => The reason you MUST have proof of concept in your business (the story of Dr. Mike and college students).  LINKS & RESOURCES: Renaissance Periodization https://rpstrength.com/ RP Strength https://www.instagram.com/rpstrength/ Nick Shaw Instagram https://www.instagram.com/nick.shaw.rp/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber