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 18 - Movement, Mobility & Training Equals Rehab w/ Dr. Charlie Weingroff

In this episode, Dr. Bubbs connects with world expert therapist and strength coach Dr. Charlie Weingroff PhD who discusses the "Joint By Joint" theory of optimal movement, if 10-minutes is enough to improve your general mobility and flexibility, the myths around core training, the pitfalls of Russian twists and how to truly train in flexion, as well as training athletes with different body types, and a whole lot more! Charlie's insights are always profound and right on the mark, and he provides some simple and actionable take-aways for desk workers and athletes to improve movement and build better health and performance.

Movement & Mobility "Lay Ups" From This Episode

1) Start your day with 5-10 minutes of movements at each joint (think 1950s calisthetics!). This helps move synovial fluids to support healthy, pain-free joints. 

2) At work - get up and/or reach toward the ceiling every 15-30 minutes.

3) You can accomplish A LOT with just a 10-Minute Workout - be efficient with your time! 

Movement & Mobility "Performance Hacks" In This Episode

1) "Drawing In" abs is a very inefficient way to "contract" core.

2) If training in flexion, stay IN FLEXION! (e.g. beware of the Russian Twists)

3) For athletes with disproportionate levers it's more difficult to "load" squat/deadlifts without higher joint wear. Olympic lifts are typically still very suitable, out of hang position. 

Coffee Talk

Charlie's early morning (3.30-4am) "energy" drink (only found in USA!).

About Dr. Charlie Weingroff

Dr. Charlie Weingroff is a Doctor of Physical Therapy, a Certified Athletic Trainer, and a Certified Strength and Conditioning Specialist.  He’s a member of the Nike Executive Performance Council and serves as the Physical Performance Lead and Head Strength & Conditioning Coach for the Canadian Men’s National Basketball Team.  

Charlie spent 12 seasons in professional basketball, highlighted by his time as the Head Strength & Conditioning Coach and Assistant Athletic Trainer for the Philadelphia 76ers in the NBA and he was also the Director of Physical Performance and Resiliency for the United States Marines Corps, Special Operations Command.  

Charlie is currently a Physical Therapist and Strength & Conditioning Coach at Drive 495 in Manhattan, NY and Fit For Life in Malboro, NJ. 

Follow Charlie on Twitter @CWagon75 and Instagram at CHweingroff, or visit his website http://charlieweingroff.com

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