Vigor Life Podcast

Eric Helms, Ph.D. strength and physique coach and researcher, shares concise science-backed wisdom. He covers sustainability in training, filtering social media noise, beginner fundamentals and ideal set-volume, when to raise volume for intermediates, smart use of intensity and rep ranges, metabolic stress, and programming strategies for busy or advanced lifters.

Dr. Spencer Nadolsky, a board-certified family and obesity medicine physician known as The Doc Who Lifts, blends metabolic medicine with strength training. He tackles GLP-1s' history, who should use them, and practical dosing. He stresses resistance training to protect muscle and bone, discusses stigma around obesity treatment, and previews emerging drugs and ethical concerns.

Gareth Sapstead, strength and performance coach, author, and founder of EPT Lab with 20 years coaching Olympians and high performers. He discusses why he left a lucrative online model to open a gym, his protect-clients-first assessment approach, the conjugate model for power, strength and hypertrophy, time-saving contrast pairings, and how he structures staffing, onboarding, and local marketing.

Dr. Tommy Wood, Associate Professor of Pediatrics and Neuroscience and author of The Stimulated Mind, studies brain health across the lifespan. He discusses why novel, challenging skills beat passive puzzles. He explains risky play, the roles of cardio and strength training, the 3S model (stimulation, supply, support), and practical biomarkers and lifestyle moves to protect cognition.

Dr. Sean Pastuch, Doctor of Chiropractic and founder of Active Life who trains coaches to solve chronic pain. He discusses building presence and relationships to create opportunities. He explains scaling coach education, iterating programs from seminars to long mentorships, and why solving chronic pain raises a coach’s value and career potential.

Finally got my Balkan brother Mladen Jovanovic on the podcast to talk about agile periodization, constraint based coaching, coaching principles and how to think “bottom up” and not just “top down” when it comes to training clients. We also dive into best approaches to open a gym with a small group training model. Mladen Jovanovic is a physical preparation coach from Belgrade, Serbia. He has worked internationally with various clubs and teams and is one of the leading minds in sport training. His knowledge of both science and technology is very impressive, and he really has a great grasp on training theory.Coach Jovanovic was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports such as basketball, soccer, volleyball, martial arts and tennis.Mladen’s articles, interviews, articles, products and services can be found on his website at Complementary Training. IN THIS EPISODE YOU’LL LEARN:=> What is agile periodization and how does it apply to sports performance training with athletes as well as with general population clients.=> How does a coach build a program that actually gets better or more refined when things go wrong—such as injuries or scheduling conflicts—rather than falling apart?=> One of Mladen’s principles is being a 'minimalist to be a maximalist'. How can a coach determine the minimum dose of training needed to move the needle without overtaxing an athlete's recovery.=> Agile Periodization borrows heavily from software development. How do concepts like 'Iterative Planning' and 'Responding to Change over Following a Plan' practically change the way a coach writes a training block.=> You talk about the tension between long-term goals and daily readiness. How does Agile Periodization allow a coach to maintain a 'North Star' while remaining flexible enough to pivot based on how an athlete feels that morning.=> Client autonomy and preferences and how much they influence a training sessions and training block, Mladen and Luka discuss examples in the real world to help you become a better coach.=> Instead of complex algorithms, Mladen often advocates for simple heuristics. What are 2 or 3 'rules of thumb' every gym owner or coach should use to decide if a session should be pushed or pulled back.=> How a training program is a story we tell client and why is the 'completion ritual' or marking milestones so important for client buy-in and long-term satisfaction.=> Why the constraint of coaching can many times be space, equipment, and training schedule, which means the program design should be filtered “bottom up” rather than “top down”=> For gym owners, long-term planning can feel impossible with high member churn. How can they apply 'Agile' principles to their group programming to keep it effective for a wide variety of skill levels - Luka dives into his small group training model.=> Mladen is opening a gym, Luka gives his insights on the training model for the ability of the gym to make an impact on clients while also being successful and profitable.LINKS & RESOURCES:Mladen Jovanovic Instagram: https://www.instagram.com/physical_prep/Mladen Website: https://complementarytraining.com/Vigor Ground Fitness Gym https://www.vigorgroundfitness.com/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos

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