Marie is the dietitian for the Atlanta Hawks, Braves and Falcons. To find her on social media, check out her Instagram @mariespano Vertcode/Vertcode Elite: http://www.pjfperformance.net

Announcing EdgeU 3:34 Max's Background 13:05 Is Caffeine a Performance Enhancer 30:48 Importance of Blood Test 37:48 Supplement Recommendations 45:16 Fad Diets and Myths 51:25 Velocity Based Training 1:01:01 How Strong is Strong Enough 1:25:03 Does Building Muscle Increase Performance 1:51:56 MERCH https://pjf-performance-shop.myshopify.com   Vertcode/Vertcode Elite: http://www.pjfperformance.net

Buddy hield gets paid-5:50Buddy hield gets paid-5:50 Devin Askew Kentucky Commitment-9:42 Zion Williamson’s key’s to injury free career-11:46 How much isometrics should you do?-33:27 What makes the Tyus and Tre Jones  different?-36:29 Losing fat and building muscle on the vert code- 41:04 Increase tendon and muscle strength in a caloric deficit-42:23 Optimal Torso Angle when jumping off One-48:19 Thoughts on yoga-49:44 What do you use to test readiness for a training session?-54:26 Should you take complete days off-59:04 Creatine-1:00:50 High top vs low top for ankle sprains- 1:02:43 MERCH https://pjf-performance-shop.myshopify.com

Europe Trip + buying a house-2:27 Become dominant by increasing your motivation -18:42 Best training split-40:21Thoughts on pre-workout-45:44 Why do I get Patellar tendinitis when I jump?-48:32 Does the Vert code Bodyweight work better than Vert code Elite?-52:34 How many shots does Harden take a day?-1:01:09 How long should you be sore-1:05:18 MERCH https://pjf-performance-shop.myshopify.com Vertcode/Vertcode Elite: http://www.pjfperformance.net  

3:00-Inner Game of Tennis(Mental Training) 14:25- Research Breakthroughs 14:42-Supplements and exercise for Patellar tendinopathy and achilles tendonitis 23:55-Training causes fatigue in opposite limb 35:24-Training Fast twitch fibers with Heavy vs light weight 41:00-Partial Range of Motion Squats Beneficial? 45:30- Eat Fat to burn fat + best cardio for fat loss

Deep Work (Key for World Domination)- 7:16  Handle Intro- 17:41 Four Categories for Handle Improvement- 18:14 Developing Insane Dribbling Ability- 38:03 20% OFF Elite Ball Handling System CODE-handleteam http://www.pjfperformance.net/handles/ MERCH https://pjf-performance-shop.myshopify.com Soundcloud: https://soundcloud.com/user-605278368... Spotify: https://open.spotify.com/show/67TRZAF... Apple Podcast: https://podcasts.apple.com/us/podcast... Vertcode/Vertcode Elite: http://www.pjfperformance.net

1:17-Dr.Ramsey Nijem-Kings Head Strength & Conditioning Coach Intro 2:22-How he became the youngest NBA Strength Coach? 14:17-Thoughts on PhD? 18:03-What are the challenges in NBA S & C 26:06-What are the priorities for young NBA players? 33:08-Plyometrics during NBA Season? 37:44-Training on Game Day 47:42-What’s a typical day for an NBA Star? 50:47- Recovery Methods 1:06:05-Force plate testing 1:15:31-Speed Round 1:15:52-Deadlift or Squat for vertical jump 1:16:36-#1 Most common error in a NBA player’s diet 1:21:19-Best qualities of a Strength Coach 1:25:28-Flexible athletes or tight athletes 1:27:49-Bench Press vs DB Bench vs Push Up for getting jacked  Vertical Code/ Vert Code Elite: www.pjfperformance.net

1:27-Damon Sheey-Guisepp 9:34-Paul's Wedding 13:30-Bay Area Conference Takeaways 17:21-Optimal Rep Ranges 51:35-Q and A

Check out pjfperformance.net to join our vert code programs! Some of the literature cited in this podcast: Painscience.com “Quite a Stretch” https://www.painscience.com/articles/stretching.php Charlie Weingroff “The Stretch Code” Lecture https://www.otpbooks.com/product/research-on-stretching-charlie-weingroff-the-stretching-code/ Eccentric training for increased length + length/tension relationship research http://static1.squarespace.com/static/586c3a62bebafbc74754850e/5877f25b5a655bc5e14392d9/5877f3c75a655bc5e143bd94/1484256199326/Article-Length-Tension-Rel-with-eccentric-exercise.pdf?format=original

1:17-You’re a Squid 4:49-Journal of Strength of Conditioning 9:50-Alan Aragon IG-Intermittent Fasting 16:12-Proprioceptive training and injury prevention in a professional men's basketball team 18:41-Wake up and smell the coffee:caffeine supplementation and the exercise performance 24:04- Effects of Plyometric and Isometric training on muscle and tendon stiffness 28:46-Sleep Deprivation and likelihood of injury ARTICLES: Acute Effects of Back Squats on Countermovement Jump Performance Across Multiple Sets of a Contrast Training Protocol in Resistance-Trained Men JOURNAL OF STRENGTH AND CONDITIONING BAUER et al https://journals.lww.com/nsca-jscr/Citation/2019/04000/Acute_Effects_of_Back_Squats_on_Countermovement.11.aspx   Alan Aragon IG- Intermittent Fasting https://www.instagram.com/p/Bzlo8k8Bmkj/?utm_source=ig_web_options_share_sheet   Wake up and smell the coffee: caffeine supplementation and exercise performance BJSM 2019 Grgic 2019 https://bjsm.bmj.com/content/early/2019/03/29/bjsports-2018-100278.info   Time course of tolerance to the performance benefits of caffeine Lara et al 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6343867/     Proprioceptive Training and Injury Prevention in a Professional Men's Basketball Team: A Six-Year Prospective Study JSCR by Dario Riva 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4750505/     Effects of plyometric and isometric training on muscle and tendon stiffness in vivo. Kubo et al https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5555899/   Sleep Deprivation and Likelihood of Injury Milewki et al 2014 https://journals.lww.com/pedorthopaedics/fulltext/2014/03000/chronic_lack_of_sleep_is_associated_with_increased.1.aspx http://www.pjfperformance.net