EPISODE 29 - Pro Athlete Training, Nutrition, Sleep & Travel w/ Tim Difrancesco

In this episode, Dr. Bubbs sits down with former LA Laker Head Strength & Conditioning Tim Difrancesco to take a deep dive into the life of a professional athlete. From training strategies and muscular imbalances, to identifying nutrition and supplementation goals, managing sleep and off-setting the stress of travel. Tim also shares his journey to working in the NBA and what he learned along the way, as well as some fantastic tips and actionable take-aways for you to upgrade your training, nutrition and performance!

Athlete’s Edge "Lay-Ups"

1)   Movement – Goblet squats are a great place to start to groove the movement pattern.

2)   Nutrition - Avoid toxic vegetable oils  (canola, soya, corn, safflower, sunflower, etc.) commonly found in packaged foods - even in the “healthy” packaged foods!

3)   Career – Be willing to take risks and ready to make sacrifices (i.e. the “shit sandwich!”).

Athlete’s Edge "Performance Hacks"

1)   Training – for athletes with disproportionate levers or muscular imbalances, consider lifting from rack position.

2)   Longevity – tendons and ligaments respond to training loads, therefore it's crucial to maintain as you age (don’t just hit the pool!)

3)   NBA “PB & J” – for instant energy use organic peanut butter + sourdough/sprouted bread + low-sugar jam spread!

Coffee Talk

Tim’s Morning Coffee Reflection (+5 minute journal) 

About Tim DiFrancesco

Tim DiFrancesco, former Head Strength & Conditioning Coach of the Los Angeles Lakers for the past 6 seasons and the founder of TD Athletes Edge, helping athletes gain THE EDGE in nutrition, training and recovery. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts. Follow Tim on Twitter

EPISODE 25 - Maximize Hypertrophy Training, Fat Loss Myths & Nutrition For Building Muscle w/ Dr. Brad Schoenfeld

In this episode, Dr. Bubbs interviews hypertrophy and body composition expert researcher Dr. Brad Schoenfeld PhD. Brad shares his research and incredible insights on the ideal sets, reps and periodization for building lean muscle, the myth of multiple meals increasing metabolism, his findings on fasted-cardio for fat loss, as well as his nutrition tips for maximizing lean muscle gains. Brad also dives into going keto for building muscle, the impacts of "fat bombs" on testosterone levels, and so much more. Brad drops a plethora of knowledge bombs and provides numerous simple, and actionable take aways for anyone trying to build muscle or burn fat.

Weight Loss "Lay-Ups" 

1) To lose weight you need to achieve a caloric deficit.

2) Multiple meals throughout the day does NOT increase metabolism and promote weight loss.

3) Morning fasted-cardio is neither beneficial, nor detrimental. 

Hypertrophy "Performance Hacks"

1) Minimal suggested carbohydrate intake for maximizing hypertrophy = 3g/kg.

2) Incomplete glycogen recovery increases AMPK thus comprosiming anabolic capacity.

3) "Clean Bulk" - aim for 200-400 calorie surplus per day.

Coffee Talk

Brad's Big Black Coffee & his morning dog walk 

About Dr. Brad Schoenfeld

Dr. Brad Schoenfeld is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training, muscle development, and fat loss. Brad is a best-selling author and his books  have sold over a half-million copies, including the The M.A.X. Muscle Plan - widely referred to as the "muscle-building bible" -Strong and Sculpted, a cutting-edge body sculpting program targeted to women, and his seminal textbook “Science and Develoment of Muscle Hypertrophy”, the first text devoted to an evidence-based elucidation of the mechanisms and strategies for optimizing muscle growth. Brad is a lifetime drug-free bodybuilder, has won numerous natural bodybuilding titles and currently and acts as director of their human performance laborator at Lehman College in the Bronx, NY.

Don't miss any episode of the Dr. Bubbs Performance Podcast...

EPISODE 23 - Building Strength, Speed and Power in Athletes w/ Clance Laylor

In this episode, Dr. Bubbs sits down with elite strength coach Clance Laylor to talk about his journey to training professional athletes. Coach Clance digs into his personalized system for building high level strength, power and speed in athletes: his use of Olympic lifts, sprints and exercise selection. He shares what he’s learned along the way, dispels training myths, and shares some of his daily morning movement and writing habits. Clance shares some great insights in this episode, so make sure to take notes! 

"Lay-Ups" From This Episode (simple, easy, actionable items)

1)  To develop fundamental mobility and flexilbity develop your capacity in the “Muscle Snatch to Overhead Squat” (link - https://athleteactivation.com/msohs/dlm17s3o08s/)

2)  Train in an environment with intensity and competition

3)  Put your head down and work

"Performance Hacks" in This Episode

1)  Clance’s athletes olympic lift every session

2)  Clance sprint days – Acceleration, Endurance, Specialty

Coffee Talk

Clance’s French Press and always Early Morning Movement

About Clance Laylor

Clance Laylor is the founder of the Athlete Activation System Strength Coaches Certification, a complex, systematically periodized athletic development approach that has maximized the performance of elite athletes from a variety of sports.

Clance is a secret weapon of top Olympians, competitive athletes, coaches, and driven professionals alike. Laylor’s reputation as a tough, no-nonsense Trainer skyrocketed with the success of his young client P.K. Subban, star defenceman of the Nashville Predators and winner of the coveted Norris Trophy and Olympic Gold at Sochi in 2014.

Find out more at:  www.athleteactivation.com and www.laylor.com.

Don't miss any episode of the Dr. Bubbs Performance Podcast...