All Episodes - Vigor Life Podcast
Luka Hocevar is the owner of the nationally renowned Vigor Ground Fitness and Performance gym in Seattle and founding father of Vigor Move & Live in Slovenia, featured in Men's Health, Stack Magazine, Onnit Magazine, Entrepreneur Magazine, and on CBS. As a leading fitness and personal development coach this Vigor Life podcast is an extension of what Luka coaches every day and will provide tips, stories, motivation and inspiration to help you forge daily habits for a better body—through fitness, nutrition and mindset—build better relationships, create purpose in your career/business, increase productivity, be happier, and succeed (success comes from succession as in the "next step" - constant growth and expansion in your life). The Vigor Life podcast will help you piece together the puzzle pieces to your own extraordinary life.
View Podcast Details40 Episodes
EP 222: The Principles & Strategies To Become An Elite Coach & Build A Successful Career w/ Dr. Sean Pastuch
Sean has become a good friend and it’s taken me too long to get him on this podcast. His has built a very successful business in Active Life and we dive into what it takes to become successful and build a great career in the fitness industry.Dr. Sean Pastuch, DC, grew up around the fitness, health, and wellness industry. And when he graduated Chiro school, he ended up opening a clinic and a CrossFit gym. He didn’t want to be that Chiro who tells you, “You need to this exercise and be on “X” program.” Then, pat you on the back and say see you next week.He works with people and athletes, who don’t want to deal with pain and injury anymore. And at the same time, don’t want to stop their training or don’t want to keep modifying their workouts every time there’s a workout that has overhead movements.With hands-on experience running a gym that does functional movements and treating people with injuries or previous injuries, which surface from having to move functionally, Sean started getting busier. And because of his unique approach, he also started getting requests from clients that used to see him but moved to another city asking for workout programs.IN THIS EPISODE YOU’LL LEARN:=> Connection is key to ideation and leadership, (only) sitting behind a computer is not the way to build your career.=> Sean shares how Luka said to be “Omnipresent” and doing that opened up opportunities.=> Chronic pain affects a significant portion of the population and there’s opportunities to build those skills and benefit from solving those problems.=> The fitness industry needs to address chronic pain effectively, something that isn’t taught much through governing bodies.=> Productivity is linked to well-being and pain management; getting people out of pain is VERY valuable.=> Successful coaches must be hardworking, curious, and client-centric - the foundation for any good coach.=> Continuous learning is essential for growth in coaching; Sean and Luka discuss what they look for in potential. => Effective marketing messaging is crucial for business success - if you’re not clear, or if you confuse, you lose. => Building relationships can lead to valuable connections and opportunities; here’s our blueprint to connect with the best of the best.=> Assess the value of your service on a scale of 1 to 5 with these three questions (this is KEY for the right market).=> How to understand the demand for your service and the competition.=> Avoid falling for guru marketing schemes.=> Success is not just about money; it's about fulfillment (diving into the PERMA model and why it matters in your business)=> Skill development is crucial for career advancement, what skills are you currently building to increase your stock?=> Confidence comes from competence and proof of success; how we build our teams up.=> Leverage your network for support and knowledge; how Sean connected with Jesse Itzler=> Surround yourself with successful and inspiring individuals that raise your standard.LINKS & RESOURCES:Dr. Sean Pastuch website https://drseanpastuch.com/Active Life Professional https://activelifeprofessional.com/about-us/Dr. Sean Pastuch Instagram https://www.instagram.com/drseanpastuch/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos
EP 221: How To Implement Agile Periodization, Coaching, and Fitness Business w/ Mladen Jovanovic
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
EP 220: How To Develop Greatness and Deep Satisfaction in a Chaotic World w/ Brad Stulberg
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
EP 219: Program Design For Different Goals, Coaching “Challenging” Clients, Flexible Dieting, Coaching Cues with/ Cody McBroom
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
218: How To Build Athleticism, Boost Performance, Reduce Injuries, and Why 10 x 10 Sprints Work w/ Derek Hansen
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
EP 217: Conjugate Training and Westside Barbell Lessons To Build Strength For Life (For Anyone) with/ AJ Roberts
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
EP 216: Strength & Conditioning, Hybrid, Transformation Program Design Insights and Wisdom (Part 1) w/ Cody McBroom
I have Cody back on the show and we dive into the nuances, contest, insights and wisdom of strength and conditioning, transformation, and hybrid programs program design, templates, and much more.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:=> Making sense of strength and conditioning programs and templates, so that you know how to put together a program that accomplishes your goals. => The question that you must ask your clients that determines the MAIN focus of their program.=> Why having a great foundational strength program can carry over to a lot of performance events.=> When is more strength training the way, and when is it NOT the way (different properties for different clients determine different approaches to training and program design).=> Why we’re working on adding quarterly performance tests to our gym and why this makes sense. => My approach to designing programs for clients that want to work on multiple things like speed, strength, conditioning, mobility, etc.=> What does “Do you want to complete or compete?” mean and how does it affect the different approach to training.=> What it really takes to become a high level hybrid athlete (and is that what you should shoot for).=> The nuances between training 3-4x a week and is it enough to train 3x a week to build a considerable amounts of muscle (the answer is not what you think!).=> Everything is based on what a client can actually do, before you ever talk about what is an optimal template.=> Compliance is a big factor when it comes training, the mental aspect of putting in work on your program; is a big key to success.=> Why experts agree on most things when you talk to them in person with long term content, but when you see studies online its easy to start arguing; here’s some examples.=> Why volume may be a better option for body composition when someone is training through online coaching (because you can’t guarantee intensity). => Rep ranges, set schemes, intensities, low-high, development-stimulus-recovery days, all explained and what to use when.=> Breaking down the conjugate method and how I use it in the Athlete For Life model for general population clients. => Determining your KPI (key performance indicator) lifts and how to improve them and build exercises around it.=> Sequencing of exercises matters, and this is how you organize it based on the goal. => How to design programs for clients online when you don’t see them while you’re coaching them (there’s plenty of differences).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
EP 215: Why You’re Not Safe From Cardiovascular Disease If You’re Fit & Other Longevity Myths w/ Joel Jamieson
Always a pleasure having my brother Joel Jamieson back on the show and this time we dove deep into cardiovascular disease and the many misconceptions around it. Joel had his own experience of dealing with it even though he is as fit as can be for his age. 8 out of 10 friends we sent to have an angiogram had blockage without having any symptoms, while also being fit - which is why this is a MUST listen to episode for everyone.Joel is a best-selling author and one of the world’s foremost authorities on strength, conditioning, and energy systems. His training strategies have been used by thousands of elite performers and top athletes worldwide, including the Navy SEALS, UFC champions, and dozens of teams from the NFL, NBA, MLS, NCAA, and more.IN THIS EPISODE YOU’LL LEARN:=> What Joel didn’t expect when he went to get an angiogram test, even though his doctor said he doesn’t need it=> The heart health history of Joel’s family and how genetics play into your risk of cardiovascular disease.=> Why everyone over 40 MUST get one of these two tests (your life could depend on it).=> How the regular bloodwork will NOT tell you the while picture of your heart health.=> 40-50% of people that have her attacks have no idea that they have any symptoms (because of the wrong testing).=> It’s possible that 50-60% of people will develop cardiovascular disease in their lifetime.=> Cardiovascular disease happens in decades, so a picture at one point in time will not tell you whether you’re at risk.=> Is cholesterol the cause of heart disease, yes or no, Joel explains in depth. => What is the truth about statins, life saving or damaging? When to use them, and who?=> What is the #1 factor to keep LDL lower and in the healthy ranges. => Joel breaks down which things you should test and why when you get your bloodwork done. => How did Joel build up his mitochondria after taking statins with the help of L-Carnitine and COQ10 (exact protocol).=> The importance of strength training, cardio, stress management, sleep, and nutrition in preventing cardiovascular disease breaking down each one).=> Is big Pharma our friend or our foe? When are you going to take drugs and its very necessary and when not.=> The power of genetics and how they can influence your chance of disease (this is a MUST hear).=> Who statins are NOT for and who they ARE for.=> The mistake when it comes to statins; not taking them long enough to get the best results. => The biggest myths in longevity and what not to listen to and ignore. => Why do some many people reject life saving medicine?=> The truth about peptides, which ones work and when, and do oral peptides even do anything (most people that sell them have no idea about their effects and whether they work and how to take them).=> What supplements are worth and which ones (most) are BS?=> Why creatine is absolutely a high ROI supplement for almost anyone. LINKS & RESOURCES:Joel Jamieson website www.8weeksout.comMorpheus Training www.TrainwithMorpheus.comJoel Jamieson Instagram https://www.instagram.com/coachjoeljamieson/Dr. Justin Farnsworth Instagram https://www.instagram.com/drjustinfarnsworth/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos
EP 214: Programming Around Pain & Making Gains In Strength & Performance When You’re Hurt w/ Dr. Justin Farnsworth
I have been following Justin for a while now and wanted to get him on the show to talk about something everyone deals with - programming and training around pain. We dive into principles and then go into examples in training that people often deal with, including myself. Dr. Justin Farnsworth has been both in the training, performance, and physical therapy space for over two decades. He’s a Doctor of Physical Therapy is one. Justin shares why he chose to work within the fitness industry to make more of an impact than by staying in a clinical settingIN THIS EPISODE YOU’LL LEARN:=> Justin’s journey from sports performance to physical therapy in the clinical setting.=> How insurance creates handcuffs to get people full back to themselves, and how to overcome it. => Pain is not bad, and reframing how we think about pain (especially as coaches and therapists). => Pain is the body’s request for change, not to stop exercising altogether.=> The importance of communication when it comes to pain and how it can make clients feel safe, or drive them away (a skill worth learning).=> Assessing, finding, and addressing weak links that help eliminate pain (a big tool in the coach’s toolbox).=> The power of helping people in pain train, progress, and see that they’re not broken.=> Molding rehab and training together and getting the best of both worlds. => The language of focusing on what you CAN do rather than what you can’t.=> Step-by-step examples of training around a hip, knee, or low back issue and the regression and progression model to take someone through.=> When you can’t go into a certain range of motion because of pain, here’s how you train and develop that range _______.=> The biggest predictor of pain is not injury, but belief, and how this plays into our coaching and therapy sessions.=> The bio-psycho-social model that affects all training and nutrition and the framework coaches should use to address it.=> What does a study that shows there’s 729 variables for chronic pain tell us, and why it shouldn’t freak us out. => How to find safe movement patterns and couple them with the trainable men, giving you a combo for gains.=> Understanding the adaptations we want and the tissue we want to stress and the different ways we can do that.=> Coaching what you see and the integrated coaching model (that most coaches don’t use).=> Why therapy doesn’t load the client nearly enough and sets them up for failure in the long run,. => Justin’s manual therapy toolbox you can steal and use.=> How to CTRL + ALT + DELETE your pain and create a training window to improve how you move.=> Does manual therapy work (heating debate going on right now) and should PT’s use it. => Understanding individual need and preferences when it comes to clients and how it is planned into programs. LINKS & RESOURCES:Programming Around Pain Course mailchi.mp/c1b9dfad3454/programming-around-painDr. Justin Farnsworth Instagram https://www.instagram.com/drjustinfarnsworth/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel
EP 213: The Biggest Nutrition Coaching Mistakes & How To Build A Successful Online Coaching Business That Lasts w/ Cody McBroom
This was a great full circle episode as I had Cody come on the show for the first time after 8 years when he was a coach at Vigor Ground Fitness and Performance (for almost 7 years). He’s since built a successful online coaching business that has helped over 2,000+ clients transform. We catch up and dive into the mistakes of nutrition coaching, the proper approach to get clients to a sustainable transformation, the steps he took to build his online coaching business, and the lessons for any upcoming coach. 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:=> Why “calories” are not necessarily the most important thing you have to pay attention to when it comes to nutrition coaching. => When Cody had a realization of why all his coaches weren’t producing the same results with online coaching even though he taught them the science of transformation; THIS was the missing link that changed everything.=> Many online coaches just give out macros, calories, and some meal plans for online; this is NOT coaching (and will be replaced by a bot) - here’s what real coaches do.=> How different behaviors can affect calorie consumption, which means the behaviors are the goal of change. => The difference between research and information vs. actual coaching practice.=> Every coach MUST read, study, and practice this book __________.=> Cody’s breakdown of how to build trust with a client when they are skeptical or had previous bad experiences. => The 3-phase approach at Tailored Coaching: Primer, Progressive, and Recovery.=> Why Cody lets his clients know that eventually they won’t track calories, and how he gets buy-in so that almost everyone tracks calories. => How Tailored Coaching uses content and proof to gain trust and positioning before clients ever reach out. => Cody and I share coaching communication examples with clients to help them overcome and choose a new behavior.=> The likability formula explained, and how it applies to any coach in the online space. => Where does the “I just wanted to look like I workout” come from and why it matters to your business. => The self-formation process and how it’s something that every coach should do as it will help them get better results with their clients. => The missing steps that leads online coaches to fail in building a successful online business. => Why “getting more leads” may not be your biggest issue, because if you did, you couldn’t fulfill it. => The role of having mentors and why it can be the biggest advantage for your growth. => Having a values compass for your self and your company; that points true north and allows you to make the right decisions. => How to attract the clients that align with what you do. => Cody’s biggest insights on building an online coaching business and the advice to young up and coming coaches. LINKS & RESOURCES:Tailored Coaching Method https://tailoredcoachingmethod.com/Cody McBroom Instagram https://www.instagram.com/codymcbroom/Choose Hard Podcast https://www.choose-hard.com/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 212: The 6 Characteristics Of Lifelong Health, Performance & Building An Unbreakable Body with/ John Rusin
It was great to have John Rusin back on the show after some years, and with the release of his new book the timing was perfect for us to catch up and talk training. We dive into specifics of the training sessions, how to implement the methods, and nuances of the system and how to use it. Dr. John Rusin is an internationally recognized strength coach and injury prevention expert known for his innovative, health-first approach to training and performance. With nearly two decades of elite-level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin has developed performance, regeneration, and aesthetics programs for some of the world’s best.Named a "Top 50 Health & Fitness Expert" by Men’s Health magazine, Dr. Rusin took the methods proven at the highest levels of sport and adapted them specifically for everyday people―making elite-level injury prevention, sustainable health, and lifelong physical performance accessible to everyone. This approach evolved into the Pain-Free Performance Specialist Certification (PPSC), the largest and fastest-growing fitness education company in industry history, certifying over 20,000 coaches, trainers, physical therapists, physicians, and allied healthcare providers since its inception in 2018. Today, thousands of clients across all ages, abilities, and experience levels have successfully transformed their bodies, rebuilt their health, and reclaimed their lives, demonstrating the unmatched real-world effectiveness of the pain-free performance training system.IN THIS EPISODE YOU’LL LEARN:=> Why the single minded approach of training is dogmatic and far from what’s best for most people=> Why the “little bit of everything” hybrid angle of training is what clients prefer and do best with for longevity. => The 6 characteristics of lifelong health, performance and longevity and how to plug them into every training session.=> How most programs are missing 3-4 characteristics when doing an audit, and it’s what leads to longer term issues. => What is the KPI lift and why it’s many times NOT your traditional “big lift.”=> Why does John combine a power and “muscle pump” combination BEFORE doing a big lift for strength training (and something many gurus may disagree with).=> Determining your training split based on whether you train 3-6 days a week and how to break it down for each. => The step-by-step breakdown of John’s lower body training session and why each exercise fits in where it does.=> The philosophy of “primers” and who should do them, when. => The total amount of reps for strength KPI lifts, what works, and what’s overkill (which most people do).=> A limiter of strength is having pain and feeling like s@*t, which is why you’ll do this _______ before your main lift.=> The patience of working on weak links that pay off months later in improved performance. => The method that gives you instant gratification in a training session. => The rest periods that work, keep the session on time, and how to use fillers to improv how you feel while you’re training.=> The addition vs the subtraction model when it comes to programming; choosing your main emphasis and tuning other characteristics down.=> While seeing performance gains is key, making sure people feel good from day to day is just as, if not more important (for most clients).=> Navigating the seasons of life, training history, and how to rotate training throughout someone’s health and performance journey. => High/low alterations on conditioning and how to reduce eccentric load for recovery.=> Doing the opposite of what you’re doing as the baseline, and how it may get you the greatest gains of their life. => Mastering (not learning) training systems as the key to becoming a world class coach. LINKS & RESOURCES:John Rusin's Website Pain Free Performance TrainingJohn Rusin IGBook: Pain Free Performance Super Coach Mentorship Luka's YouTube
EP 211: Building The Team Sport Athlete From The Ground Up w/ Mike Robertson
Mike Robertson is a close friend and someone I’ve learned a lot from in the last decade and a half and continue to. We’re both curious and love coaching so anytime we talk I’m fired up as we could go on and on about what we’ve learned, what’s working, what’s new, approaches to training, and anything in he fitness and performance realm. This time we talked about how to build a team sport athlete from the ground up step by step, I believe you’ll enjoy it. Mike Robertson is one of the most highly sought-after coaches, consultants, speakers and writers in the fitness industry today.Known for his “no-nonsense” approach to coaching and program design, Mike has made a name for himself as a go-to resource for professional athletes from every major sport, but especially in the world of basketball.Mike is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (IFAST) in Indianapolis, Indiana. IFAST has been named one of the Top 10 Gyms in America by Men’s Health magazine three times in the past six years.Last but not least, Mike is a devoted husband to his wife Jessica, and father to his children Kendall and Kade, his dog Finn, and his cats Kiki and Steve.IN THIS EPISODE YOU’LL LEARN:=> Why any short term athletic development conversation doesn’t make sense and you have to “slow cook” a great athlete (that stays healthy). => The difference between an already successful athlete and training them vs. building a great athlete (different development approaches). => Step #1 of building an athlete is _______ (it’s not what you think, this will blow your mind). => What is a movement toolbox that an athlete must build (like the ABC’s in the alphabet).=> Mike’s strength standards for athletes to reach in basketball and the exercises he recommends.=> Why getting something athletes “too strong” will make them less bouncy and slower; and how Mike approaches training different types of athletes.=> How to coach athletes that don’t like weights as much and what to communicate with them. => What is an “Athletic Max” and how does Mike use that in his training with athletes. => How any sports season reduces your mobility, joint heath, movement efficiency, and addressing this is key for long term health. => Addressing asymmetries of strength for athletes in the off season; why you have to focus on this. => Where does Mike use overcoming isometrics in training and what strategy he prefers even more. => The 3 phases Mike takes athletes through to develop tendon stiffness. => Why adding too much muscle in an off season is detrimental for most athletes; here’s 3 reasons. => Adding a lot of muscle in the off season can destroy your conditioning (few coaches talk about this).=> How to insert strength and conditioning into a basketball off season (where athletes play a lot of basketball and do skills training). => Mike’s off season basketball strength and conditioning template (for youth, pro, and weekend warriors).=> Why being “fit” and going to workout in the gym won’t prepare you for high intensity full court basketball.=> How Mike approaches return to play with basketball athletes that had an injury. => The blueprint for a weekend warrior getting back to playing basketball. => How to use force plates to discover what an athlete needs to work on and when (and how it helps get buy in with athletes training in the weight room and out of it).=> The methods Mike uses to condition his athletes when getting back to getting game time ready.=> Social media and how it avoids the “well rounded” approach to fitness and performance.=> What methods don’t have scientific backing but make athletes feel better and we use them.LINKS & RESOURCES:Mike Robertson's Website Mike Robertson InstagramMike Robertson Program Design Mentorship Super Coach Mentorship Luka Hocevar YouTube Channel
EP 210: Longevity Laws To Look, Feel, and Perform Your Best After You’re 40 w/ Joe Defranco
Always great having my brother Joe Defranco back on the show and this time we dove deep into the longevity laws of looking, feeling, and performing your best after you’re 40. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine and in the NY Times best-selling book, The 4-Hour Body. His resume includes NFL players from all 32 teams, MLB & NBA players, WWE superstars, UFC fighters, Olympic athletes and high school & college All-Americans.Joe is not only a pioneer in the sports performance industry – he has revolutionized the garage and warehouse gym business as well. Many industry leaders credit Joe for the paradigm shift we’re seeing in sports performance facilities today. Before Joe started his business, it was thought that you needed a large, multi-million dollar facility in order to succeed. But – after turning his original 500 square foot storage closet into an athletic performance mecca – it suddenly became “in vogue” to own a small garage/warehouse gym. Joe’s “gym blueprint” is now the industry standard and DeFranco’s is a globally recognized brand. DeFranco’s has been voted one of America’s 10 Best Gyms by Men’s Health magazine and one of America’s Top 5 Most Innovative Gyms by Greatist.com.IN THIS EPISODE YOU’LL LEARN:=> How social media has an either/or mentality when it comes to training when its not one or the other, its both (we give examples of where “influencers” get it wrong and confuse people).=> The holy trinity of longevity - what 3 things you need to have in your training. => The reason you can build more muscle and strength with a less than “optimal” exercise; => What exercise is a multivitamin for your shoulders that everyone should be doing. => “If it hurts don’t do it” advice would save a lot of people a lot of injuries and skyrocket results. => What would Joe do, rather use free weights or machines; the answer may surprise you.=> There’s no mandatory exercises and we break down the toolbox of exercises that you can use to replace the “main lifts.”=> What are MUST have machines in Joe’s opinion for anyone over 40. => Why the diets you hear about only work in the very short term and the people come back to ______.=> We share 4 methods of how to progress an exercise without using more weight.=> What does it mean to have a “longer runway” for increasing load and why it gets many people better results. => Why research studies can leave out a lot of truth and Joe breaks down why it’s important to have different strategies for results. => Context matters, why everything is situation specific and you have to make decision on the fly. => Are you performing well outside of the gym? If not, your training program isn’t working for most clients. => Why you should never, ever, ever skip a warm up (and what to do when you’re short on time).=> Why warms ups are an actual confidence builder.=> Joe’s template for how long the warm up is depending on how he feels. => If you’re in the gym longer because it helps with your mental health and social connection, you absolutely SHOULD do it. => How Joe and I have changed our strength training and training in general, as we have got older (this is a blueprint).=> Why we don’t use caffeine much anymore or listen to hardcore music while training and how it’s improved our training. => Why getting better every time you go to the gym is NOT a great strategy, here’s what you should do. => And much, much moreLINKS & RESOURCES:Joe Defranco website Joe Defranco Instagram Super Coach Mentorship Luka Hocevar YouTube
EP 209: Training to Look, Feel, and Perform in The Top 1% If You’re Over the Age of 35 w/ Eric Bach
It was great to catch up with Eric as I’ve known him for a decade in which time he has gone from a successful in person coach, to hybrid coach, and finally fully online while building a 7-figure online coaching business. The Bach Performance Look Great Naked Protocol is built to you look, feel, and perform your best without living in the gym. Since 2013, they’ve served over 1200 CEO's, founders, business leaders, and athletes to lose upwards of 37 pounds in 90 days, 54 pounds in 6 months, and lose 130+ pounds and keep it off. Their client success rate is 83% with the average person losing 17 pounds in 90 days.Eric has been featured in over 300 major publications from CNN and the Huffington Post to Askmen, Bodybuilding.com, & T-Nation.IN THIS EPISODE YOU’LL LEARN:=> What are the 9 major physiological adaptations that clients want to achieve.=> How to implement the different adaptations into a training program for clients of different levels.=> The step-by-step breakdown of a training session for someone over the age of 35+.=> Why power, reactivity, and even speed should be trained by every client (and the nuances and differences of how to implement it).=> Joint friendly variations of explosive movements that won’t beat clients up.=> Why you probably SHOULDN’T start springing, yet.=> Why exercise selection is crucial for anyone over the age of 35 and most people choose the wrong exercises for themselves. => Eric breaks down his training session that lasts 50 minutes and gets in all the components necessary.=> Why Eric doesn’t do the “big lift” first and does the “Reverse Workout” method. => We break down why it makes sense to change the order of your exercises to feel better AND get better results over time. => Should you be using only 2 hard work sets per exercise, Eric breaks down why this is better for gains. => How to ramp up to your top two hard working sets, we give an example. => Why I went from listening to DMX while training to listening to podcasts, and how its changed my training (for the better).=> Eric’s training template and why he does 5 days a week of strength training, and why most his clients do a 4 day a week split. => What are the biggest issues people over the age 35 face when it comes to training. => Why trying to do the same training that used to get you results aren’t working anymore (and beating your body up). => Why A-players like less autonomy and want a step-by-step plan to get them results (“give me what works and I’ll follow it”).=> What made Eric made the decision to get on TRT after getting his bloodwork done.=> What MUST you do consistently before you go on TRT (or any other pharmaceutical). => Is the #1 benefit of training mental performance?=> How did Eric go from in person coach, to hybrid, to going fully online and building a 7-figure business. LINKS & RESOURCES:Bach Performance website https://bachperformance.com/author-home/Eric Bach Instagram https://www.instagram.com/bachperformance/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Vigor Life Podcast (iTunes) hLuka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 208: Why Switching Exercises Often Works, Kettlebell Training, & Standing Out Online w/ Adriell Mayes
Great to have my brother @everygotdamndre back on the show while visiting Seattle for our Built To Last Gym mastermind as we dove into the most effective training methods, why he trains the way he trains and programs the way he programs, the reason he often turns down big brand deals, what he believes in when it comes to lifestyle and nutrition, as well as how to stand out online. IN THIS EPISODE YOU’LL LEARN:=> What’s the philosophy behind Dre’s own training and mixing up kettlebells, barbells, machines or any other implements.=> How does Dre break down his training week and days. His unique approach to changing up exercises and exploring movements. => How to address boredom when coaching clients so they keep coming back. => The 60/40 split of programmed vs. exploring and how I use it in the system. => Why not completing the outlined workout is ok as it drives the challenge to complete it (this is why at first most people can’t complete Dre’s workouts, but they get fired up to eventually complete them).=> Implementing weak links into training so you don’t have to work them separately. => Why Dre brings his heart rate to a max by the end of his warm up. => How Dre approaches training different abilities (power, strength, cardio, mobility) throughout the year but always stay ready in every single one of them.=> What majority of people are actually looking for when they are joining a training program. => Why Dre doesn’t talk about nutrition much when people start a training program and what happens next. => What to do when you have lighter kettlebells and how Dre approaches challenging the body for most people working out from home. => Dre’s philosophy when it comes to nutrition and lifestyle and how to simply implement it into your lifestyle.=> Why Dre has turned down some very big brand deals even though he uses them (this will shock you!).=> The approach to creating content when you get started vs when you’re established. => The power of making “better work” rather than just more than isn’t good. LINKS & RESOURCES:Adriell Mayes Website https://kettlebellfunctionaltraining.com/Adriell Mayes Instagram https://www.instagram.com/everygotdamndre/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 207: Building A Successful Coaching Career, What Is a Coaching First Gym, and Social Media BS w/ Andy McCloy
It’s always a pleasure to have my brother and business partner in Built To Last Gym Mentorship Andy McCloy on the podcast, where we get to talk about coaching, gyms, and the industry. Andy McCloy is the owner and founder of BCI Sports Performance and Fitness in Madison, Alabama. Over the last 24 years BCI has become a leader in the youth sports performance industry. BCI has trained thousands of athletes, of which 100's of elite Division 1 athletes, many of which have made it to the highest professional levels of the NFL, NBA, and MLB. BCI works with athletes from 7 years old all the way to the professional level.BCI has a strong general population program with the athlete performance program, leading to a membership of over 300 clients, a 7-figure business (in a 5,000 square foot space) while being one of the most profitable gyms in the country. Andy has created a team where careers are built, clients are impacted, and where he works 15 hours a week only doing the things he loves most so he can also dedicate time to his family.In the last 7 years Andy has consulted hundreds of sports performance businesses and helped them create their dream business and because of his purpose. To help even more gym owners, Andy partnered with his long time friend Luka to create the Built To Last Gym mentorship program.IN THIS EPISODE YOU’LL LEARN:=> Should social media influencers that don’t coach clients talk about what gets the best results in training and nutrition.=> What has online training become and how things “used to be” - what can you learn from building up your career.=> People join coaching programs and gyms for results, and then they stay for the community; which means you have to get results. => Why the old school strategies should still be your #1 approach to building your coaching business.=> Coaching is the master skill that everyone needs to develop, and how it helps and expands into business operations. => You still MUST have operations systems, marketing, sales, team development systems, but without coaching FIRST you do not have a foundation of a transformation business. => Why enthusiasm is a super skill and if you develop it, people will want to be around you. => How you operate as a coach is a big key in leadership of your team. => What business owners have wrong about customer service, trying to delight the customer (this will blow your mind), and what will actually make clients refer to your business. => It’s better to be very good day in and day out rather than “best in the world” inconsistently - be RELIABLE.=> If you don’t know what excellence looks like you won’t be able to bring your coaching/business back to a certain standard. => Two powerful ways to assess your coaches on a skill that will quickly determine whether they can do it or not. => Insights on developing the team, building coaching skillsets, and creating a competitive advantage in your area.=> Andy shares the current challenges and struggles of developing the team and how they are addressing it and turning it around. => How to implement baseline, regression and progression into a framework for your coaches and gym.=> Should you know how to do any exercise you demo well? Yes, but you can’t, here’s two other ways to be able to show/coach it well. => Why do gym owners that say their gym is doing great without them coaching a lot, sell their gyms? The answer will shock you. => Why the “I am your guru” approach in business coaching doesn’t do well and what we believe in. => The power of mentorship and being in a group with other people pushing to achieve big goals. => The 3 levels of coaching you should strive for that I learned from Ken Shamrock. LINKS & RESOURCES:Built to Last Gym Mentorship BCI Performance & Fitness Andy McCloy Instagram Super Coach Mentorship Luka Hocevar YouTube Channel
EP 206: How To Get Client Results w/ Nutrition Coaching & Build A Powerful Online Business with/ Andy Morgan
I’ve known Andy for over a decade and he’s always impressed me with his knowledge and how we helps people transform through his coaching model. When I found out how he runs his businesses and the level he has built it to I knew I wanted to have him share more of what’s “under the hood” of the way they deliver coaching and the systems that have built the business. Andy started Ripped Body in 2011 after becoming frustrated with the scams circulating in the fitness industry.Since then, he’s coached over 2,000 clients and co-authored The Muscle and Strength Pyramid books — bestsellers that have become required reading for personal trainers around the world. But what matters more is this: he’s built a coaching system that consistently delivers results for busy men who don’t have time to screw around.Andy is from Birmingham, UK, but has lived in Japan for the last twenty years. He oversees all client coaching at Ripped Body. When he’s not working with clients or mentoring coaches, you’ll find him cycling in the mountains, snowboarding, scuba diving, or reading a biography.IN THIS EPISODE YOU’LL LEARN:=> How did Andy form his nutrition coaching business and why he chose the audience that he has (and what you can learn from it).=> By creating in depth answers to bottlenecks on fat loss, Andy’s blog created and audience that turned into a nutrition coaching business. => Why Andy start with their clients life, not their food. They fit the diet to the person, not the other way around (and how that looks like). => What you do with nutrition has to work through the most stressful times and not just through a period of time when there’s little stress. => How Andy helped his Dad who didn’t want to train at the gym or change his nutrition. => Finding easy wins that can cascade into lifestyle changes that add up over time and help clients get results (without feeling like an overhaul).=> Why using data-driven simplicity is a key for clients to get success, even if it’s only compartments of information. => What does Andy’s nutrition coaching track and why they teach clients to avoid emotional decision making.=> Using tracking as a tool when you feel stuck and you’re going to analyze WHAT intervention you want to make (track everything that crosses your lips for a week). => Most people overcomplicate things and why applying the minimum effective dose and 1-2 changes, makes 80% of the difference. => How to help clients let go of the “all or nothing” mentality and getting them to course correct and not quit. => How Andy gets an average client for over 10 months online (which is a VERY long time).=> The process Andy takes potential clients through before they come on board and what every coach should learn from it. => Why coaching behaviors and not just numbers is key; understanding why someone self sabotages or struggles is more important than tweaking macros by 5%.=> The specific cases that you SHOULD be “all or nothing” and when to coach it. => Simple steps to make good habits easier to do and bad habits much harder to do (creating friction in your behaviors). => The key component to coaching is accountability and empathy, and THIS is how it looks like. => The bigger the challenge the more support a client needs, and the problem that we see in the industry. => The content flywheel that drives the audience and eyeballs to discover you, follow you, and eventually invest in your services. => How to build the systems to cut down your repeatable tasks in your coaching business by 80-90% (this tip itself is worth the price of admission of the show).LINKS & RESOURCES:Andy’s WebsiteAndy’s Instagram The Muscle & Strength Pyramid Books Super Coach MentorshipLuka Hocevar YouTube Channel
EP 205: What Works and What Doesn’t When It Comes to Muscle Building; Science and Practical w/ Brad Schoenfeld
Was great to finally have Brad on the show and chat about muscle building, strength, what studies show and what coaches know. We dive into what matters in building muscle and what doesn’t, as well as what research may not have caught up with but anecdotally works. Brad Schoenfeld, PhD, is an internationally renowned fitness expert and a leading authority on muscle hypertrophy and body composition training. He is a professor of exercise science at Lehman College and has published over 300 peer-reviewed scientific papers. He is also the author of the seminal textbook, "Science and Development of Muscle Hypertrophy.”IN THIS EPISODE YOU’LL LEARN:=> What we know what works for sure when it comes to muscle building. => Is it true that metabolic stress isn’t nearly as much of a factor when it comes to building muscle (but why you should do it).=> Two things you MUST do regardless of the methods to muscle building. => The higher level of muscle building you want to pursue, the more you’ll have to pay attention to the intricacies of science in muscle building. => Why beginners shouldn’t switch up exercises nearly as much as an intermediate or advanced trainee.=> Volume vs intensity - which one is more important and why. => Volume works but an increase in volume does not increase linear in increase in muscle; which means you should do THIS.=> How much do genetics and lifestyle factors influence individual response to recovery and muscle building. => General guidelines for sets per week per muscle group and why you shouldn’t pay that much attention to it. => Training splits, frequency and volumes per muscle group - what does the science show and what is practical. => What we had wrong about rep ranges and what we know for sure you have to do if you want to build serious muscle. => Recovering from certain rep ranges and why it may make sense to not do higher reps with compound lifts. => Frequency is a more important variable when it comes to strength training then muscle building since strength is a skill.=> More than 15 reps per set is NOT glorified cardio, but here’s what it does do (and what happened in a research study).=> What Brad believes the rep range most people should use for building muscle. => Science shows there just isn’t a magical range for hypertrophy. => Can you spike hormones with shorter rest periods and whether that’s true and how it affects actual muscle building. => Why super sets are so effective and also practical and what the studies showed. => How long should you actually rest between sets and exercises for optimal muscle and strength gains. => How little it takes to maintain muscle and strength after you’ve spent years building it.=> How much does tempo and time under tension matter when it comes to training. => What does progressive overload really mean (most people got this wrong!).=> What is Brad excited about studying and researching right now and the future of fitness and performance. LINKS & RESOURCES:Brad Schoenfeld Instagram Book: The Science and Development of Muscle Hypertrophy Super Coach Mentorship Luka Hocevar YouTube Channel
EP 204: The Power of Culture On Teams, In Business & Family, Writing Skills, & the Future Of Coaching Education w/ Martin Rooney
One of my closest friends and Mr. Coach and Culture is back on the pod for the 4th time—Martin Rooney. We dive into how to turn around the culture of a team, business, or family. As a proud Girl Dad, Martin shares values that helped raise four strong daughters.We also dig into his first fiction book, Blood Feud: Raising Cain.Martin is a fitness expert, entrepreneur, and founder of Training for Warriors—now in 200+ locations worldwide. A former US bobsledder, Division I track athlete, and two-time Guinness World Record holder, he’s consulted for Fortune 500s, elite military units, and NFL teams.This episode is packed with wisdom for anyone looking to lead—in business, sports, or at home.IN THIS EPISODE YOU’LL LEARN:=> Lessons from a decade of coaching track and field for his daughter’s high schools. => How the new generation of kids doesn’t care about your accolades and won’t listen if you don’t ______ to grab their attention. => What does it mean if you have “culture vultures” and why you must instantly take these actions to change it. => Are you punishing everyone for the behavior of a few? This creates a negative culture. => The base of your culture starts with the big “T.”=> Culture never sleeps and how you can make sure that negativity doesn’t fill the space. => How Martin has influenced my culture of preparation of coaching and presenting. => The best culture leads to great communities and those can overcome great challenges and adversity. => The power of expectations and showing your family “how we do things here.” => Setting standards and how it pushes you to do things the right way, whether nutrition, training or changing diapers. => Guiding your team and family through the actions YOU take. => The power of belief and how Martin taught what one of the most powerful things you can do for your kids (and your clients).=> How I became a better speaker every year and which are the biggest lessons I learned. => Why you should hunt for skillsets at all times in your life. => Martin’s journey into becoming a fiction writer and releasing his first book. => The incredible origin story of how Martin started writing this book. => How to overcome the mental challenge of starting new from scratch and having to build something meaningful.=> Every day you’re either doing something to move your dream forward or you’re not. => The future of learning is changing and the old ways are dying- fast. How learning for coaches will look like in the future. => Martin is creating curriculum for a university, how is AI influencing learning of the future. => What Martin thinks are some dangers for the younger generation in schools. Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here. RP Hypertrophy. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount. TrainHeroic. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here.LINKS & RESOURCES:Martin Rooney website Martin Rooney Instagram Book: Blood Feud - Raising Cain Super Coach Mentorship Luka Hocevar YouTube
EP 203: The Power of Coaching and What Really Helps Clients Transform For Good w/ Jen Widerstrom
Jen is a kindred coaching soul and a true coach. She’s been a group trainer, American Gladiator, head coach of Biggest Loser replacing Jillian Michaels, online community builder, magazine cover model, celebrity trainer, and now a lead coach for Arnold Schwarzenegger’s Pump Club. We dive into coaching, career lessons, and fitness industry insights.She's been a go-to expert in entertainment, appearing regularly on LIVE with Kelly and Ryan, The Doctors, and Dr. Oz. Jen also serves on SHAPE Magazine’s Brain Trust and authored the bestselling Diet Right for Your Personality Type.With a background in community leadership and behavior change, her true passion is working with beginners and those who need to begin again, remaining available to people everywhere as their daily get-fit motivator.IN THIS EPISODE YOU’LL LEARN:=> The BIG difference between online and in person coaching.=> The two most important factors when it comes helping clients achieve lifelong results.=> What skills Jen learned from coaching kids that are extremely valuable when coaching adults.=> The best coaches have this skill and clients will be able to recognize it.=> What is the #1 things that leads to trust; because once you have trust you can lead your clients anywhere. => Why Jen doesn’t like doing an entertain then educate approach to social media.=> What Jen learned through the Biggest Loser that really helped her career.=> Why autonomy in coaching matters, and when the coach has to take the lead.=> When did Jen decide to quit the industry and how WWE (wrestling) made her turn around and get back to coaching.=> What’s the biggest mistake younger coaches are making in the industry right now. => How getting away from coaching in person can lead to losing your confidence.=> The lessons from not showing up as your best every day, and why you’re not failing when you do. => The power of connecting with other coaches and going to events to build lifelong relationships and learn faster. => What changed Jen’s mind from going to get her masters degree but “learning more was a detour.”=> Why experience and being able to make things practical is a super power; THIS is how to learn it. => What led to Arnold Schwarzenegger calling Jen to coach in his Pump Club and what you can learn from it. => What are the most important principles when it comes to staying in great shape over 40.=> Why being really strict to your nutrition may be leading to more stress than its worth.=> The best Jen looked for TV is when she was the least healthy. Shout out to our sponsors! Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years & to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here.RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount here. TrainHeroic. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcastLINKS & RESOURCES:Jen Widestrom site Jen Widestrom Instagram Super Coach Mentorship Luka Hocevar YouTube Channel
EP 202: The Science of Being Athletic For Life, Weight Loss Drugs, & the Future of Coaching with/ Dr. Mike Israetel
With Dr. Mike, it’s impossible not to have an insightful, thought-provoking, and entertaining conversation. We dove into lifelong athleticism, common mistakes in returning to rec sports, and injury prevention. We also covered weight loss and performance drugs—and how they’ll shape the future of health and coaching. A must-listen episode!Dr. Michael Israetel, PhD, is the cofounder and Chief Content Officer of RP Strength with a doctorate in Sport Physiology. He’s coached athletes in nutrition and weight training, and continues to push his limits as a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.IN THIS EPISODE YOU’LL LEARN:=> What are the 3 ways to maximize athletic performance for recreational sport.=> What makes up 60% of the importance of being athletic on the court, pitch, mats, etc. => The two best ways to enhance your fitness is to __and ___.=> Why you MUST start playing sports to prepare for sports, but here’s the mistake most make that you must avoid. => The basic movements you must master to improve your performance. => Are machines better for training for most people or not? If you want to be athletic how much should we use them?=> Why being weak will affect your accuracy in sport (this is why most people suck at passing in basketball).=> Alway examine claims on evidence as well as rationale when choosing exercises and training methods. => Why Dr. Mike believes the 10-15 rep range is best for most when it comes to supplemental weight room training=> When should you be strength training so it doesn’t affect your sports play but enhances it. => The roadmap to a weekly strength and on court training so you progress and avoid injuries. => The stupidest things people do in sports performance!=> How you should start training for a sprint program from week to week. => The injury prevention blueprint so you can stay healthy long term and do the things you want in life.=> Dr. Mike’s blueprint to getting losing weight, getting leaner, and healthier. => Should clients be using GLP-1’s? When and how, and what things to avoid?=> One of THE biggest mistakes people make when starting on GLP-1 weight loss drugs.=> Why Dr. Mike believes more people should be taking weight loss drugs sooner.=> How the coming years will see drugs that help you become healthier, fitter, and build muscle with less side effects and how it will affect the future of health.=> How to take GLP-1’s, figuring out the dose to start with, not having much side effects, and being able to get the results the clients want sustainably. => What determines if your doctor is the right one to guide you through the process and be able to adjust the dose of weight loss drugs.=> What will the future of coaching be like with the rise of more drugs that help people lose weight, get healthier and fitter, with less work.=> The 3 buckets of people when it comes to fitness and health, and how the future of drugs will shift those buckets and what it means for the fitness industry.Shout out to our sponsors!Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years and I love to recommend the highest quality supplements on the market. You can get 15% off with code LUKA here. RP Hypertrophy App. If you’re looking to build muscle in a proven way then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly what to do and which weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off here. TrainHeroic. I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor. This is by far the most user friendly and client friendly app on the market! If you’re a coach you can try it out for free here.LINKS & RESOURCES:Renaissance Periodization YouTube Dr. Mike's IG Renaissance Periodization Super Coach Mentorship
EP 201: Lessons From 200 Vigor Life Podcast Episodes That Will Help You Succeed
I wanted to do this as the 200th episode but didn’t want to mess up the flow as I was shooting some great episodes, so it got 201st place. With that being said I wanted to share the insights of what I learned since starting the podcast almost 7 years ago. I’ve had some incredible guests over the years, there’s 250 hours of eduction on the show, and I’m thinking about how to do the next 200 episodes while creating as much value as possible through being curious myself, and giving my best value to everyone that is listening. Thank you to everyone that listens to the show, I love and appreciate you! IN THIS EPISODE YOU’LL LEARN:=> Start with why, corny as it is, Simon Sinek was right. => When to pick endurance and when to pick trends. One is going to win out the majority of the time. => The #1 trait I recognize in people that will continue to succeed long term even if they have setbacks in life and business. => What lesson Frank Kern taught me over lunch 10+ years ago that helped me build an audience of over 1 million combined over different platforms=> Why your destination is not that important but THIS is!=> The mistake I regret and what I would have done differently (and what tagline I’d put on the shirt to never forget). => The biggest currency in life that is not talked about enough and that has helped me grow the podcast. => How being hated on is a gift and here’s how to turn into something powerful. => The 4-step process I use to improve day in and day out. => The principle that will help you build your body, your business, your media, your relationship and everything in between (it’s also my screensaver reminder).=> Which unknown 50 cent book should everyone read and how the title is my recommendation of what the younger generation should do.=> The Vigor Ground core value that is my guiding compass in business and the podcast. => Why first impressions matter and 3 stories of how I created a great one with the right people. => Why the leader MUST keep the highest standard. => The power of scorecards, accountability and the right people around you. => Everyone loses their way at some point, that’s why you have to have this! => What does “taste the dish” mean and how most business owners don’t do it and it’s hurting them. => Starting is not the hardest part, the “messy middle” is where people quit; here’s what to do to avoid it. => Whatever you want to get great at, get to 100 (reps) as fast as possible.Shout out to our sponsors! Live Momentous supplements. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here!RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount!TrainHeroic training app. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcastLINKS & RESOURCES:Built To Last Gym MastermindSuper Coach Mentorship Luka's YouTube Channel
EP 200: How To Build Freak Athleticism From High School to the Pro’s & Become A Superstar Coach w/ Mike Guadango
I’ve known about Mike for 20+ years since I watched Defranco’s YouTube of him doing crazy feats in the gym. Since then he’s becoming an incredible coach and gym owner and has trained some of the most elite athletes and champions. His knowledge, experience and wisdom are extremely valuable and we dive into all aspects of athletic development, coaching and communication. Mike is currently a Coach, Writer & Owner at Freak Strength and has been coaching for over 10+ years. He has coached levels of athletes from NFL, MLB, NBA, MLL, MLS, WWE, Rugby League, Rugby Union and Olympic Gold medalists to pre-pubescent athletes. He has also consulted for high caliber athletes and coaches worldwide. IN THIS EPISODE YOU’LL LEARN:=> From being a training gym freak at Defranco’s Gym to becoming the director of performance, and then opening up Freak Strength - how has Mike’s philosophy around athletic training changed => Wearing different communication hats when coaching youth, college or pro athletes (this is where coaches get it wrong).=> Why training pro athletes can get buy in with high school athletes but what NOT to do.=> Two powerful experiences that shaped how Mike coached; and how Mike’s brother’s journey changed his “tough love” approach to coaching.=> The “hot chick” coaching strategy that helped Mike an “un-coachable athlete” buy into the program. => You’ll learn more from a 1,000 coaching sessions than you will from a 1,000 coaching books - why you need to get reps in. => The mistake coaches make when coaching youth athletes and how to build incredible athletes in high school.=> Being boring and “vanilla” IS the best strategy for high school athletes. => How Mike’s influences went from Ed Coan, to physical therapy, to Joe Defranco, Buddy Morris, James “The Thinker” Smith, Dan Pfaff, Cal Dietz, and how this shaped his philosophy to today. => Why “slow cooking” athlete development is the way to go when it comes to long term success. => How Mike trouble shoots what the athlete needs and why bigger, faster, stronger many times is NOT the answer. => Meeting athletes where they are and why what you believe they need and what they think they need are many times two different things (and how to make it work).=> How Mike took a different approach with NBA star Kevin Love and improved his performance and extended his career. => Why getting bigger and stronger may be the way to go with offensive linemen, but with baseball that may make them worse (how to assess specificity of the sport). => Why we don’t do online coaching for athletes and how it doesn’t match our standards for coaching (and we can’t truly assess where they are). => What it takes to become world class at coaching athletes and what won’t get you there guaranteed. => Why Mike wants to make Freak Strength free and the reason you should want to make great income in coaching. => The #1 prerequisite for becoming a successful coach (both in terms of results with clients as well as income). => The BIG differences in training elite pro athletes and high school or college athletes (why your goal for pro athletes is to make them feel and look more like themselves). => Continuing to build your toolbox to help athletes and why Mike dove into bodywork to unlock better results. => How to build your network to have more resources to help your people win (dropping the ego is key). => You MUST be curious and want to learn and have a desire to be better (as a way of being rather than a period of life). => Mike’s advice for upcoming coaches to build a successful career (which on average is shorter than an NFL career). => You’re not the start of the show and once you understand that you’ll be a better coach. => Why you may have to get better at business so that you can continue coaching forever. LINKS & RESOURCES:Mike Guadango WebsiteMike Guadango IGMike & Booker Show Luka Hocevar YouTube
EP 199: High Performance Coaching for Entrepreneurs and Building A Powerful Online Brand w/ Dan Go
I met Dan 16 years ago in a Mastermind for gym owners as he ha a gym in Toronto and I had just started mine a year ago in Seattle. We have stayed in touch and it’s been amazing to see the journey and Dan’s success, eventually moving to online and being prolific, while building an incredible online coaching business for high level entrepreneurs. Dan Go specializes in helping entrepreneurs get lean and live longer with ease and minimal stress. He spent 15 years coaching thousands of clients, helping them lose over 100,000+ pounds while growing one of the highest rated gyms in Canada.In 2018, he left the gym world to take the patterns he observed in entrepreneurs―that actually got long term results―and started focusing on helping this select group of mental athletes build high performing bodies.Dan has millions of followers across his platforms and a 500k newsletter list where he shares daily tips on health, performance, longevity and productivity for entrepreneurs. IN THIS EPISODE YOU’LL LEARN:=> How Dan went from being a successful gym owner for many years to going all in on online coaching => What are the big rocks most entrepreneurs need to focus on with their busy schedules to get the best results. => Why the hardest things to do is simplify and why its THE most important. => What is the “performance trifecta” Dan uses to track results. => How long are the average workouts for busy entrepreneurs (you’ll be surprised!).=> Does Dan prescribe cardio for most of his high level clients.=> Why Dan believes more strict diets at the beginning of a program get better results, even long term (80% of his clients thrive on this)=> Using the right strategies for clients when motivation is the highest. => Why aligning meals with sleep schedules matters and can prevent late night binging. => How Dan’s coaching uses data to inform decisions and the “dashboard” that determines next steps. => The “red, yellow, green” system for accountability and how Dan’s online coaching => How Dan found the market of people that needed to get help and started his successful online business. => How improving health and performance improves income, increase in status, confidence.=> Dan’s content flywheel approach to creating content. => The reason you MUST build your email list from your social media and how to do it. => Why having a main platform your post on and test your content is a foundational piece of your media strategy. => Turning your best stuff into multiple pieces of content and be omnipresent. => How Dan has posted over 20,000 on X over the last 5 years and what you can learn from it. => The reason creating your own style matters and not just “copying what works.”=> The 80/20 strategy for content creation that helps Dan innovate and continue to grow his media channels. LINKS & RESOURCES:Dan Go Website Dan Go Instagram Dan Go Twitter Luka Hocevar YouTube Channel
EP 198: The Principles Of Athlete Development From High School to the Pro’s w/ Eric Cressey
Eric Cressey has been a friend and someone that has set the highest standard in coaching and being a pro at the highest level; and someone I have learned from and continue to learn from. I connected with him and started learning from him when I was still playing pro basketball 20+ years and flew out to Birmingham, England to attend a live event.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.Behind Eric’s expertise, Cressey Sports Performance has rapidly established itself as a go-to high performance facility for those that come from across the country and abroad to experience CSP’s cutting-edge methods. 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 THIS EPISODE YOU’LL LEARN:=> When it comes to developing high school athletes, there’s the physical side and the ____ side (the 2nd one has changed dramatically and is affecting everything). => The rise of phones and social media and how it affects the athlete; and HOW to get the athletes to buy-in within the digital world.=> How to block out the noise to improve training, nutrition, sleep, and improve athlete development. => The top 2 abilities in developing the high school athlete to the college athlete, that do NOT transfer to the pro’s. => The shocking length of the window of adaptation for body composition changes in college athletes (and how that affects their programs). => How Eric’s job and what he loves to do it solving puzzles and figuring out how to improve athlete’s performance and keep them healthier, longer. => The biggest bottlenecks for high school, college, and pro athletes; they are very different and you have to approach it from this frame. => Why you should take a “compressed” athlete and change their training to regain elasticity, explosiveness, and power, as well as better ranges of motion of movement. => Why understanding “transmutation” and how long it takes the body to adapt is very important when creating training programs structured to get athletes ready for the season. => Not being married to specific exercises but rather to specific adaptations and how to match the exercises to the athletes (hint: are back squats, deadlifts and bench press necessary with advanced athletes). => Eric’s and Luka’s thoughts on their own training being “athletes for life” and how they have changed their workouts and training philosophy. => What Eric’s injury taught him and how it changed his training, lifestyle and realizations on what matter. => The BIG changes in professional sports that are affecting injuries, the approach to training, and how to deliver the best for your athletes (the margin for error for elite athletes is smaller than ever). => Why the younger generations are more broken than ever and a mind boggling statistic on injuries before 2021 and after 2021. => How NIL and the trade portal in college is affecting team and athlete development, injuries, and creating a team chemistry.=> Why the private sector may now have a huge advantage for training athletes in the off season.=> The 3 things that Eric looks for when it comes to interns developing into great coaches (and who they will hire). => If you don’t have this one ability it will be very difficult for you to develop as a great coach and great career in the industry. => Which types of people do well as a coach; and what do they DO that make them stand out. LINKS & RESOURCES:Eric’s website Elite Baseball Development Podcast Eric Cressey IGLuka's YouTube
EP 197: The No BS Guide To Upgrading Your Mindset and Life w/ Paul Mort
Catching up with my close friend Paul Mort is always insightful, loaded with value, combined and combined with a lot of laughs. If you want to get better as a father, husband, business man, and human, and achieve your goals, then this is a can’t miss episode. Paul Mort is a two time UK Master Coach of The Year, world class coach, and international speaker. A straight talking, high performing leader of business men. Formerly suicidal, overwhelmed, diagnosed bi-polar. Stood on the edge of a cliff, ready to end it all... until his wife stood in front of him and asked him ONE pivotal question: "Do you really want the kids to grow up as the kids whose Dad killed himself..."At that moment Paul knew he had to fight one last fight for his family. And set upon seeking out the worlds foremost experts and since - his books, courses, videos and content has literally reached the lives of millions of people... Now Paul spends his time coaching men around the world to RECLAIM their power, take control, find clarity, direction and inner peace while lighting a FIRE under their ass to CHASE their dreams and lead their family. IN THIS EPISODE YOU’LL LEARN:=> Why Paul Mort wrote his book before even going to the publisher and changed the same from “Unfuckwithable.”=> The biggest obstacle from growing in business and life is _______ (not what you think). => Paul believes you should do things you doubt you can do, here’s why!=> The power of getting into the mental weight room and why you must plan it just like the physical weight room. => Discomfort is a sign that you’re growing or are about to grow, seeking it out is the key. => Why belief is NOT important in achieving your goals but doing this is CRITICAL. => The “5 Wins” strategy that has changed Pauls confidence and life. => You feel what you are focused on and most people focus their attention on all that has gone wrong in their life.=> The science of reliability and one of the most powerful questions you can ask yourself. => Excuses are the language of the unreliable, and reliability is the currency of trust. => Why expecting things to go wrong is a smart thing to do (and the Stoics knew it).=> The reason your goal setting isn’t working, because first things you have to do is eliminate. => Why Paul stopped doing stand up comedy even though he got TV offers (as it was hurting his business). => How failing fast is a key in success and why Paul started doing BBJ competitions more often. => Paul’s experience in a European sauna and how something uncomfortable can become normal. => How Paul has built a multi million dollar business with his main marketing strategy being email marketing. => A critical business strategy, being able to buy back your time - Paul breaks down how to do it. Shout out to our sponsor Live Momentous, the most high quality, 3rd party rigorously tested supplements on the market, that have exactly what they say they have on the label. It’s what I use myself, and the only when protein my girlfriend has been able to take and feel fine with her ulcerative colitis (15 other brands wrecked her stomach!). You can check out their top line supplements at www.LiveMomentous.com/luka and use code “LUKA15” to get 15% off. Another thank you to our sponsor the RP Hypertrophy app that has 30 different programs created by Dr. Mike Israetel to help you build lean muscle, change your physique, and not have to worry about what to do. With 250+ exercises explained clearly, sets and reps, rest periods, even adjust your weights from week to week, it takes the stress out from knowing what to do to achieve results. It’s a foolproof way to change your body and they even have a 30 day money back guarantee. If you train for 29 days, don’t like, let them know and they’ll refund you. Right now you can get $50 off the Hypertrophy app!LINKS & RESOURCES:Paul Mort's IGUnstoppable Alliance Paul Mort Will Save Your Life 12 Week YearLuka Hocevar YouTube
EP 196: How To Become Extremely Productive & The Dark Side of Discipline w/ Craig Ballantyne
I’ve known Craig for over 15 years and met him when he was one of the first successful online coaches in the fitness space with Turbulence Training. Since then Craig has become one of the most sought after business coaches helping people get a lot more done in less time and cutting out all the BS that doesn’t matter. When Craig first started his entrepreneurial journey, he was just a dumb farm boy from Ontario, Canada, trapped in the lifestyle of being a broke, anxious, binge drinking personal trainer who had no desire to be any of those things.But with the help of his mentors, he evolved into an Empire Builder with the discipline, clarity, and systems he needed to succeed.And he’s gone on to build five 7-figure businesses in five different industries, write three books (including one Wall Street Journal best-seller), and mentor thousands of entrepreneurs all over the world. Ranging from 9-Figure CEOs and industry titans down to busy fathers and high school teachers and every one in between.He’s helped more than 260 entrepreneurs earn their first 7-figures and helped countless others make more and work less. We talk about what matters in life and business, how to build REAL productivity and how these days discipline may be taking you away from your life goals. IN THIS EPISODE YOU’LL LEARN:=> Why Craig moved from Canada to Mexico where all his 3 kids were born.=> Why wanting it all can lead you to a life that’s not very productive. => Don’t add anything, start ruthlessly cutting out things of your calendar, here’s what and how!=> Entrepreneurs take on things because of FOMO not because it will make their life or business better. => Craig’s system for improving your productivity 3x with this ONE change. => One of our top 3 business books every entrepreneur MUST get. => What’s an unusual habit the most successful and productive people do that you likely don’t.=> Why ice baths are the soy latter of personal development (and how “discipline” may be stopping your results).=> Why you should block out your time like Warren Buffet to do THIS (less than 3% of business owners do this).=> The perfect day formula and how to create the most effective and productive day. => How discipline can go from being a savior to being a master (and how it can negatively affect your life).=> Why a 3 year vision for your personal and professional life is so important (so you can have a straight line to success). => Success looks different for different people, get clear on YOUR definition. => How you may be influenced in the wrong direction for you from people you follow. => Seasons of your career and what to say “no” and “yes” to. => The paradox of choice and why you’re frozen from all the choices you have.=> How Craig has taken his on stage and selling skills to the next level and focusing on ONE thing. => What old school skills is Craig working on that help him make millions of dollars. => The power of live events and why you should do them no matter the business you’re in. LINKS & RESOURCES:Craig Ballantyne Website https://www.craigballantyne.com/Craig Ballantyne Instagram https://www.instagram.com/realcraigballantyne/Book: The Dark Side of Discipline https://a.co/d/9XESJTiLuka’s Courses and Workshops www.LukaHocevar.comVigor Life Podcast (iTunes) hLuka's YouTube https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 195: Off Season & In Season Basketball Sports Performance, and Becoming A Great Coach w/ Zack Zillner
Zack is someone I knew of and followed through our network and the great work he does. We were formally introduced to by our mutual friend, Megan. From there we connected in Austin, TX then I went on the Coach Em Up Podcast which he co-hosts, and hit it off. He’s an incredibly smart, experienced, and successful performance coach that has been with the University of Texas women’s basketball for 7 years and had a wealth of knowledge to share. Zack Zillner enters his seventh season as women's basketball sports performance coach at the University of Texas. Zillner develops, implements and supervises the training regimen for the Texas women’s basketball team in the areas of speed, strength, agility, conditioning and flexibility. Zillner also works collaboratively with the areas of sports medicine and performance nutrition. We dive into off-season, in-season strength and conditioning, how to build buy in with athletes, developing as a strength coach and much much more. IN THIS EPISODE YOU’LL LEARN:=> Why what you do doesn’t matter until you get your clients/athletes to buy into the program. => A unique approach Zack used to get his basketball athletes to buy into the strength and performance program.=> What is more important, performance training, skills, both, and how much of each for a player; we answer the questions. => Why the first phase of the off season is “chasing health” and what that looks like in programming.=> The collaboration of coaching staff, skill staff, and performance staff to develop the players to their best ability.=> The best sales people on the team that will get everyone on board (and why you have to focus on them). => What is “guided autonomy” and “theme” based training and how it plays out in a training week at University of Texas women’s basketball. => The break down of every day of strength and performance training for a basketball team. => Why Zack chooses total body as the best type of training for athletes. => What is the “bodyshop training day” and why athletes love it. => How does conditioning play into the off-season and how hard should players go in pick up basketball (you’ll be surprised by the answer). => What does collaboration with a player in the weight room look like. => The exact break down of a 30-minute strength and performance in-season training session. => The overlooked and biggest obstacle for players coming from high school into college when it comes to adapting. => The effect of lifestyle factors (sleep, food, stress) on basketball players performance and how it will grow or stunt success.=> Coaching and communication insights to get players to take on behaviors that will make them a better athlete (that they are avoiding). => The key principles of becoming a successful strength coach. => Why work ethic and dependability is a critical factor in getting ahead of everyone else when it comes to the strength coach. => The power of taking pride in the work that you do no matter how small the task.=> Why being a sponge and submerging yourself into learning from the greats around you should be a focus for every coach. => Setting standards for yourself on a daily basis as a coach and why mimicking works. => What is Zack learning and excited about in the field of sports performance for basketball.LINKS & RESOURCES:Zack's IG Coach Em Up Podcast Micro Dosing Performance Course Luka’s Courses and Workshops Luka's YouTube
EP 194: Debunking Nutrition Myths, The Truth About Overcoming Weight Loss Plateaus, & GLP-1 Insights w/ Allan Bacon
I’ve been excited about having a conversation with Allan as I’ve been following him for a while and love his approach to coaching and education when it comes to nutrition and fitness. I specifically wanted to dive deeper into his thoughts on nutrition coaching, weight loss plateaus, as well as insights on GLP-1’s. This episode is packed full of value and insights for any person looking to improve their nutrition, or coaches dedicated to their clients health and fitness.Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist (x2), a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.You can find his published fitness articles in outlets such as Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, and The Personal Trainer Development Center and more.His practice focuses on helping driven adults master their physique, performance, and health for lifelong results. In his free time, Dr. Allan enjoys outdoor activities, EDC, sports, hanging out with his wife and dog, bodybuilding, gaming, and reading.IN THIS EPISODE YOU’LL LEARN:=> How do you take the X’s and O’s of nutrition and actually get people doing it consistently so they can sustain it.=> Mastering the basics is always the answer, and here’s what the real basics are.=> Why novelty, “secrets & tricks” are so easy to fall for when trying to change your diet; and how social media amplifies it.=> How uninformed optimism leads us to start a diet with excitement, and informed pessimism leads us to keep switching it. => All the factors that can make you misinterpret your weight loss and why need things seem like they “work like crazy.”=> A powerful coaching question that will filter where the nutrition approach will work for the client. => Any diet approach without agency will be unsuccessful; here’s the framework to helping clients choose a successful diet plan.=> Plateaus happen for 1 or 2 reasons; here’s how to address each one of them in detail. => Why the RMR (Resting Metabolic Rate) of daily caloric expenditure is not what you think it is (what the science says and how it’s affecting your weight loss results).=> The truth about “starvation mode” and “metabolic damage” and why it’s still confusing people.=> What approach to nutrition has you moving less and getting hungrier.=> One of 4 things that can help you overcome a weight loss stall.=> How many calories does the average American underestimate daily and why eating out is part of what’s stopping your progress.=> Why NEAT and step count can be a very effective strategic approach to program into your weight loss journey.=> The hidden factors that could be culprits in your weight loss stalling. => Effective ways to track food without counting calories (and why you should still count calories…at least for a while).=> How to communicate with clients when coaching to get adherence with habits and routines for lifelong success.=> Why twins with identical DNA can have very different responses based on different environments, behaviors and experiences.=> The power of a food diary that helps on how you respond to stress; awareness precedes change.=> A strategic short term detox of foods and how it can help you with your weight loss journey. => Why GLP-1 can be great drugs but many times they’re not (because they are abused). => The right reason to use GLP-1’s and when NOT to use them. => Why GLP-1’s are the “training wheel” and not the bike, and what that means for you and your clients. => The dangers of GLP-1’s for menopausal women and what you MUST do in this phase. LINKS & RESOURCES:Dr. Allan Bacon's WebsiteDr. Allan Bacon's Instagram Luka’s Courses and Workshops Luka's YouTube
EP 193: Building and Maintaining Strength & Athleticism in Pregnancy/Postpartum w/ Brianna Battles
Having this conversation with Brianna was so impactful as my life partner, Wytia, is currently in week 28 of her pregnancy and is an woman dedicated to fitness and staying athletic and this pregnancy has been very challenging for her. I talk with Brianna who is an expert in the field of continuing to be an athlete postpartum, as we discuss and dive into the so many misconceptions of training during and after pregnancy to build and rebuild fitness and athleticism. Brianna is a lifelong athlete and strength and conditioning coach. After having her first son over a decade ago, she realized how underserved, misunderstood and shortsighted the advice was for pregnant and postpartum athletes like herself, and so many of her athlete and coaching peers.She is the CEO and Founder of Pregnancy & Postpartum Athleticism. This business has grown from a local coaching program into an internationally recognized brand for education, coaching, resources, fitness programs and a certification program for coaching professionals, Pregnancy & Postpartum Athleticism.IN THIS EPISODE YOU’LL LEARN:=> What made Brianna go into learning more about training the pregnant and postpartum athlete. => While there’s a lot of information (much of it not great on social) about pregnant and postpartum training, there’s very little about building and maintaining athleticism as Mom. => Athleticism doesn’t end when motherhood begins; and why this message is not a belief system shared enough or often. => Adapting your training to seasons of life that fit best and not falling for “social media viral advice.”=> Why pregnancy is SO different for so many people and what training advice is wise for women that feel they lost a huge part of their identity.=> What is “athlete brain” and how it affects women’s mindset that feel “sidelined” during pregnancy. => Why the desperation to “get back” and feel like yourself again can lead women to train in a way that hurts more than it helps. => “Staying in the game as the game changes” and why you’re not washed up, but you need to know which season of athleticism you’re in.=> The reason you should keep lifting and doing cardio during pregnancy BUT this is the key principle people miss that you must adhere to. => How does intensity look like during training in pregnancy. => A changing or changed body requires shifting the training variables (loading, volume, intensity, movement, etc). => Why pelvic floor health is so important and its often overlooked during pregnancy and postpartum.=> Understanding Diastasis Recti and how it’s related to pelvic health, symptoms, how to address it, and what to do to overcome it.=> The reason “gripping your glutes” and creating tension can affect your pelvic floor in negative ways; and how to “tension techniques” can be something to stay away from. => Going “hard” after pregnancy is not a good idea considering that your lack of sleep, stress levels are extremely high; so high intensity training is not a good idea right away. => Why postpartum is NOT the time for weight cuts, especially when nursing. => A calorie deficit right after birth will create other set backs; learn how to fuel the right way to get your athleticism back.=> Understanding how long it takes to get “back” and breaking down timelines.=> The similarities and differences between rehabbing from injury and coming back to full athleticism postpartum.=> Why the “4th trimester” is challenging and the mindset that will help you adapt and overcome that phase of your life. LINKS & RESOURCES:Brianna's Site https://www.briannabattles.com/Brianna Battles IG https://www.instagram.com/brianna.battles/Pregnancy & Postpartum Athleticism Certification https://go.pregnancyandpostpartumathleticism.com/ppa-coach8-week Postpartum Training Program https://go.ppaprograms.com/pp-programLuka’s Courses & Workshops www.LukaHocevar.comLuka's YouTube https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 192: The Busy Guy Off Season Strength Program, 4 Traits of Elite Athlete & Coaches, How To Implement Plyometrics Q & A
I answer 4 questions in depth from in person clients, DM’s I received, comments to some of my posts, as well as a nutrition coaching scenario from a client I’m coaching. I love doing these episodes and sharing real world examples, programs, and coaching that I’m doing in the real world. IN THIS EPISODE YOU’LL LEARN:=> If you had a period of time where you could train more (3 months) to build strength and muscle, here’s the program I’d create for you. => Why at times a mix of body split AND full body may be the vest way to go. => The 4 day split and which days I’d train on (and what modifications I would make).=> What I would do for conditioning to maintain athleticism, get fit, and still being able to build size and strength.=> The exact exercises I’d use with most of my clients if I was doing this program. => Why the most elite athletes (as well as coaches and gym owners) are “gym rats.”=> 4 traits of elite athlete, coaches, and gym owners (do you have them? And how do you build them?).=> Why it’s so important to have the apprenticeship approach and be a student even when you’re far along in your career. => Why squatting double your bodyweight before doing plyometrics is not a great peace of advice.=> I share the different forces associated with jumps, depth drops, etc (and how to progress the exercises safely).=> An example and breakdown of the coaching strategies to help a client lose 20 lbs while maintaining their muscle. => Why is it better to give clients ranges of calories and protein rather than hard numbers. LINKS & RESOURCES:Built To Last www.BuiltToLastGym.comDownload Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/Luka’s Courses and Workshops www.LukaHocevar.comLuka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 191: 20 Years Of Wisdom To Be A Better Coach & Build A Better Coaching Career w/ Dean Somerset
It was great to catch up with Dean as we haven’t talked in a while since he was busy being fully booked as a coach 40-50 hours a week (and what he’s been doing for 20 years!). We talk about how to become a great coach and build a successful career in the industry. We’ve hosted Dean for seminars and workshops both at my Vigor Ground location in Seattle, as well as our Slovenia locations (one of the few presenters that have been in both). Dean Somerset, CSCS, a personal trainer and post-rehab specialist in Edmonton, Alberta, is owner of Somerset Fitness Ltd. He has a degree in kinesiology from the University of Alberta and is certified by the Canadian Society for Exercise Physiology and the National Strength and Conditioning Association. He’s written articles for the PTDC as well as T Nation and Bodybuilding.com, and contributed to Men’s Health, Women’s Health, Shape, Men’s Fitness, and many other magazines and websites. Dean also has a new book coming out called “Rock Solid Resilience.” IN THIS EPISODE YOU’LL LEARN: => What does Dean’s schedule look like with a 40-50 hour coaching week, doing what he loves. => The journey of building up his name and book of business over the 20-years and the biggest lessons. => 3 simple but powerful tips to help you improve as a coach right now. => Thoughts on 1:1 personal training, semi-private personal training, and online; a mix of which Dean does right now. => How to crush it in a big box gym and why this may be the best place for you to build your skills and success (as well as the downsides). => Why service should be a huge part of your skill building as a personal trainer (as important as your trainer skills). => 3 books in hospitality that I recommend everyone should read. => This simple tip that will help you stand out to clients right away. => How to make someone feel like they “belong” in your coaching or gym, and how that matters MOST. => The #1 reason you should go watch a coach that has a packed schedule do their thing (hint: you could hire them to experience it). => The communication secret Dean shares that most coaches don’t do but will make you stand out from the rest. => Why you have to become fluent in speaking “client” and how the curve of knowledge is hurting your retention. => How to set goals with clients and coach them through different stages of life (each client is individual). => Proactive vs reactive coaching in in-person and online training (why you MUST be a good in person coach first). => The phases of growth as a personal trainer and how you should approach your career. => Creating a vision for what you want your career to be like and mapping out your plan to achieve that (as well as preventing burnout). => 3 things EVERY coach should do to build their business (and most aren’t). LINKS & RESOURCES: Dean Somerset Website https://deansomerset.com/ Dean Somerset Instagram https://www.instagram.com/dsomerset1/ Book: Rock Solid Resilience https://a.co/d/9FKg3Nr Download Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/ Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 190: Becoming A Great Coach vs. A Social Media Influencer, and Building The Life You Want w/ Jason Brown
Jason and I have had a cadence of doing a podcast a month talking about program design, both offline and online, coaching, career success in the fitness industry and much more. This time around the conversation to why Jason is leaving social media and focusing on other aspects and laser focusing on the audience that he’s served rather than trying to become “bigger” with a larger audience. This conversation turned into a must listen to any coach, gym owner, or someone working on building a career in the fitness industry. IN THIS EPISODE YOU’LL LEARN: => Why Jason is leaving social media and what he’s focusing to grow his business and reduce his stress. => How Jason’s Crossfit programming business was purely a passion project that turned into a real business. => Why a viral article turned Jason onto a new game that wasn’t beneficial for his mindset or business (and how many people are doing the same). => The power of creating a clear target of what you want to achieve and why. => How to put your best foot forward for the people that matter most (and it’s NOT a growing audience and going viral). => The Louie Simmons quote that will fire you up and the people that Jason is focused on serving. => The 4 stages of social media revisited and the 2 stages coaches should live in (offline and online). => Why your content should do two things: help you learn and help you educate your specific audience (and how most people do it wrong). => How Kevin, one of our biz clients built a $300k+ a year online coaching business that serves special operators and military (staying in stage 1 and 2 of social media). => We break down different platforms that make sense for you based on what you’re trying to achieve. => The secret to going deeper with audience topics rather than trying to go wider and losing your sense of self and integrity. => Why some of the most successful coaches and business owners have a very small following on social media (and the lessons you should take and apply). => What our low engagements posts that created more clients will teach you about the truth about “popular posts. => The “Results In Advance” model of content creation you MUST start using. => Our view on “Reaction Posts” and why negativity will lead to more negativity. => 3 ways to get endless ideas on what to share with your audience that will never go out of style and get you clients. => How to play to your strength and stand out and be different than ANYONE else. LINKS & RESOURCES: Jason’s site www.JasonBrownCoaching.com Jason’s IG https://www.instagram.com/jasonbrowncoaching/ Download Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/ Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 189: How To Become The Most Obvious Choice & Grow Your Business w/ Jon Goodman
I’ve known Jon for over a decade and he’s been a guest of the show many times, and every time we have a conversation he shares a lot of wisdom and insights. Jon has served 100,000+ entrepreneurs, coaches and trainers with his content, whether its his books, articles, courses, or mentorship, and has been a force in helping people impact clients and grow their business. He just launched his new book “The Obvious Choice” which I crushed in 5 days and it has so many powerful, yet simple and applicable insights and actions to take from a person that’s built real world businesses. We focus on some of the biggest principles, strategies, and stories that will help you create actionable steps and impact after listening to the episode. IN THIS EPISODE YOU’LL LEARN: => What are the actual principles and strategies on building a business (and not ones that get shared on TikTok by folks that have never built a real business). => Why building trust and smaller circles of people that know you will actually grown your business more than social media. => How community, familiarity, and specificity are the 3 KEY principles to grow your business the fastest. => Why social media is NOT anywhere close to being the best strategy to grow your brick and mortar business. => The 4 stages of social media for a coach and entrepreneur and when and how to focus on your content. => What is the 1 + 1 = 10 rule and how it can help you excel and stand out as a coach (most don’t know this!). => Why becoming better and better at your specific skillset may have diminishing returns. => The 5 skills that will make you stand out and supercharge your craft, regardless of what you do (these are KEY to differentiate). => How to let your geek flag fly and be different and incomparable (become the category of 1!). => Jon shares “easy” ways to win rather than searching for the hardest option believing it will be best. => How these entrepreneurs built a very successful business and big impact with small lists, small followings, and no big personal brand (and how you can too). => How likes and social media following does NOT convert to dollars in the bank account of fulfillment of what you do. => You can get clients this week by _______ (it will seem so easy you’ll be blow away how you missed this). LINKS & RESOURCES: Book - The Obvious Choice (Jon Goodman) https://a.co/d/f7Z3xlX Jon Goodman Instagram https://www.instagram.com/itscoachgoodman/ The PTDC website https://www.theptdc.com/ Download Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/ Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 188: How to Build A Results Based Training System For Your Coaching Business w/ Andy McCloy
Andy McCloy is not only a great coach, the owner of the most successful gym in Huntsville Alabama, and one of my closest friends, he’s also my business partner in the Built To Last Gym Mentorship we launched last year. While in town to work on some projects and our upcoming mastermind in Austin, TX, we sat down to discuss how to build a successful training system for your gym, coaching business; one that can be scaled and taught to your team. Your training and coaching are the foundation of your whole business and we have seen more and more people in the industry skip past this with speed to focus on things like brand, marketing, sales, etc. The reality is that training and coaching are the service that everything else is built on and THE most important part. If this ins’t good, nothing else will help you! Tune in to discover the process of building a results based training system that can be scaled. IN THIS EPISODE YOU’LL LEARN: => Why your coaching program and gym NEED a training system (and not just any training system). => What are the best practices for developing a training system (and what NOT to do!). => Why your business (long term) will live or die based on the quality of your training and coaching system. => You don’t sell programming, you sell how people feel after participating in a session (and how training systems & coaching play into this). => How Andy started his journey of developing his training system and his “Borrow” then “Build” framework. => What do Crossfit/OTF/Orange Theory/Barry’s Bootcamp, etc have in common and what we can learn from them. => How we learned that certain methods don’t work with certain populations (wisdom from 10’000’s of combined sessions). => Our influences of who we borrowed from and how we then built our own training systems. => What is the “mixed model” of program design and why we’re big fans of it. => What framework BCI Sports Performance and Fitness use with athletes and general population clients. => What we learned from Mike Boyle and how it influenced some of our programs (both in different ways). => We covers BCI’s rules and frameworks of the training system. => We go over a year’s worth of program design sets and reps that you can literally steal from us and use in your program design. => How to choose exercise categories, organize them, and create regression, baseline and progression models. => What is the perfect session checklist for our coaches. => The R7 and P4 lens of designing training programs. => How to develop internship models that build great coaches to run your system. LINKS & RESOURCES: Built To Last Mentorship www.BuiltToLastGym.com Built to Last Gym - Austin Mastermind https://go.builttolastgym.com/austin-2025 Download Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/ BCI Sports Performance and Fitness https://bodycreationsinc.com/ Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 187: Principles & Skills For Coaching Greatness (Building An Elite Career In Fitness) - Part 3
I decided I wanted to start sharing principles and skillsets that build the greatest coaches and careers in the fitness industry. This is not a list from 1 to whatever. This is my personal insights, notes from other great coaches, books, things mentors shared with me, and much more. This will be an ongoing series of at least 3 episodes (if not more) as I want there to be something anyone can come back to and use as a resource to develop their skills, get a refresher (“we need to be reminded more than we need to be taught”), or direct someone to that wants to build successful coaching skills. Developing these skills is a lifelong purpose and after 20-years of being obsessed with coaching, I can still see how much better I can get at many of the skills I share. These episodes are for the coaches (and by the way, everyone will be in a coaching role in their life so it applies to everyone!) who want to be in the elite category. I have been fortunate to stand on the shoulders of giants and invested an enormous amount of time, energy, and money, to learn from them over the decades. Most that were grateful to help, asked me for one thing in return - to pay it forward. These episodes and this podcast is a way for me to pay it forward like the greats did for me. IN THIS EPISODE YOU’LL LEARN: => Why training in all planes of motion is a must and how to add it to every clients program => How to add an “assistant coach” with constraint based coaching. => Why everyone should do plyometrics and what to do with beginners. => Why you must learn how to “speak coach” and the boost it will give your business. => How strong is strong enough and some standards we use for clients at Vigor Ground. => Sometimes good movement doesn’t fix every problem, you may have to check _______. => 3 rules for mobility and how I categorize clients and what I do with them. => Why you shouldn’t be a “one tool trainer.” => The right mix of giving clients what they need vs. what they want. => The coaching habit and the 7 question framework that will help you coach your clients and team. => The difference between a trainer and a coach. => The list of mistakes coaches make that take them out of the “pro” category in my eyes. LINKS & RESOURCES: Book: The Coaching Habit https://a.co/d/5wgWMT0 Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 186: Principles & Skills For Coaching Greatness (Building An Elite Career In Fitness) - Part 2
I decided I wanted to start sharing principles and skillsets that build the greatest coaches and careers in the fitness industry. This is not a list from 1 to whatever. This is my personal insights, notes from other great coaches, books, things mentors shared with me, and much more. This will be an ongoing series of at least 3 episodes (if not more) as I want there to be something anyone can come back to and use as a resource to develop their skills, get a refresher (“we need to be reminded more than we need to be taught”), or direct someone to that wants to build successful coaching skills. Developing these skills is a lifelong purpose and after 20-years of being obsessed with coaching, I can still see how much better I can get at many of the skills I share. These episodes are for the coaches (and by the way, everyone will be in a coaching role in their life so it applies to everyone!) who want to be in the elite category. I have been fortunate to stand on the shoulders of giants and invested an enormous amount of time, energy, and money, to learn from them over the decades. Most that were grateful to help, asked me for one thing in return - to pay it forward. These episodes and this podcast is a way for me to pay it forward like the greats did for me. IN THIS EPISODE YOU’LL LEARN: => The 5 critical core emotional skills you need to be a 51%-er and develop greatness in coaching. => Why what you say matters a LOT and how you can’t “fix people” (and don’t say it!). => How being a “bucket filler” will help you improve your programming and results. => How to not stray away from the clients goals while giving them training they like. => The secret to making exercises and programs feel different when they’re really the same (you MUST learn this). => Why I think about Murphys Law when I’m training clients (especially groups) and how I prepare to avoid problems. => Should you do deload and rest weeks and your general population clients. => The power of “if/then” and having regressions, progressions and lateralizations ready ahead of time. => Why you should ask “What do WE have next” during the sessions often. => A tip on how I check “readiness” of clients at the beginning of a session so I can adjust it (and makes them feel special). => How to use the “sprinkler method” in group and semi private coaching that will differentiate you from the rest. => Why you should ALWAYS leave personal problems at home when coaching. => My “coaching energy system” that will always have clients loving your sessions. => How you can always show clients progress through different means and keep them motivated (even when they’re not losing weight). LINKS & RESOURCES: Book: Setting The Table (Danny Meyer) - https://a.co/d/7Y7eKHS Book: The Language of Coaching (Nick Winkelman) - https://a.co/d/2wg3tId Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 185: Principles & Skills For Coaching Greatness (Building An Elite Career In Fitness) - Part 1
I decided I wanted to start sharing principles and skillsets that build the greatest coaches and careers in the fitness industry. This is not a list from 1 to whatever. This is my personal insights, notes from other great coaches, books, things mentors shared with me, and much more. This will be an ongoing series of at least 3 episodes (if not more) as I want there to be something anyone can come back to and use as a resource to develop their skills, get a refresher (“we need to be reminded more than we need to be taught”), or direct someone to that wants to build successful coaching skills. Developing these skills is a lifelong purpose and after 20-years of being obsessed with coaching, I can still see how much better I can get at many of the skills I share. These episodes are for the coaches (and by the way, everyone will be in a coaching role in their life so it applies to everyone!) who want to be in the elite category. I have been fortunate to stand on the shoulders of giants and invested an enormous amount of time, energy, and money, to learn from them over the decades. Most that were grateful to help, asked me for one thing in return - to pay it forward. These episodes and this podcast is a way for me to pay it forward like the greats did for me. IN THIS EPISODE YOU’LL LEARN: => What makes a great coach, the principles that will stand the test of time. => The anchor that you need to be a great coach. If you’ve been doing it for a while, you need this reminder. => The power of 3 - which 3 things you should do with every client every session. => What is PAF and why should you know it for every exercise you coach. => Why you should steal smart people’s s@*t (and never stop). => How videoing your own coaching sessions can be a catalyst and mirror to build the best coaching abilities. => The reason feedback loops are so powerful and how to make sure you’re getting better and not worse, daily. => What habit that we teach our clients is critical for your own coaching success. => What should you be doing 100% of the time on the training floor (this differentiates the good from the great). => The reason using jargon, abbreviations, and acronyms makes you a “smart ass” and not a great coach. => Why you should be practicing demonstrating exercises (yes, even if you’ve been at it for a while). => The superpower of communication and why you still need to get better at it (even if you’re good). => Do you need to give clients “more s@*t or more ice cream”? => Why you should be “flipping it more often” and why you shouldn’t talk about yourself in sessions. => Your body language may be the thing stopping you from building your book of business. => Don’t program exercises you can’t do, demo, or aren’t confident coaching. => Not too quiet, not too loud, just right (what does this mean for you as a coach). => Tony Robbins, David Goggins, Brene Brown, Gary Vee, Mel Robbins,…who are you emulating and how should you be as a coach. => The one sentence that is a big NO to say to a client (and so many coaches still do it). => And much more…. LINKS & RESOURCES: Book: Set Your Voice Free (Roger Love) - https://a.co/d/5RLslRh How To Speak So That People Want To Listen (Julian Treasure TED Talk) - https://www.youtube.com/watch?v=eIho2S0ZahI&t=18s Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 184: 5 Training Mistakes Killing Your Progress & The Best Conditioning For You
I take down notes when I talk to clients or when people reach out to me asking for advice. I created this episode from the questions I get and the struggles people have when reaching a plateau, and seeing what they do that gets them in “trouble.” Most people make these training mistakes that hold back their progress. IN THIS EPISODE YOU’LL LEARN: => Why trying to make great progress when it’s already good is the reason your results are stalling. => The truth about how much gains you can make in muscle and strength (even as a beginner). => The mistake you make that makes you think you’ve had a huge progress from week to week (this is an insight most don’t know). => You should be on a program, but you already know that. Structure and tracking are your missing link to gains! => One of the biggest training mistakes people make when trying to lose fat (this will kill your muscle gains AND you won’t get leaner). => When lowering calories your program should do this. => The best way to know your training frequency is too high (and you’re likely creating the wrong splits for yourself). => Abusing stimulants to mask fatigue (I used to do this often) will lead to a crash and reverse your results. Here’s why. => What difference types of cardio are there and which ones should YOU focus on and why. => Why trying to do all types of cardio together doesn’t usually get you the results you want. => Examples of 4 week cardio programs I’d add to strength training. => Why the “boring” aerobic cardio is so important to your health AND performance. => The biggest mistakes people make when it comes to their cardio training. I’m excited to say I’ve now partnered with the highest quality supplements I’ve been using for years - Live Momentous. It’s hard to trust supplements today, which is why I use the most rigorously tested supplements out there. What they say is in them, is in them. It’s also the only whey isolate that hasn’t upset my girlfriend’s stomach (she has ulcerative colitis). Get my favorites here: https://www.livemomentous.com/collections/luka-hocevar and use promo code “LUKA15” to get 15% off any order. Ten Thousand makes The World’s Best Men’s Training Gear And the ONLY Training Shorts You’ll EVER Need. Upgrade your training gear and get 15% off everything at www.TenThousand.cc/VIGOR If you need to replace your energy drinks (like I did in September of 2023) with clean energy, with no caffeine, no sugar, and no crashes, check out the KetoneIQ, my go to shot to give me focus, energy, and no crashes for when I’m working, coaching, and training. Get a 6-pack free and 30% of your subscription at www.KETONE.com/LUKA Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber
EP 183: Create Better Results For Clients with These Program Design Insights
Every once in a while I like to do an episode on program design and share insights on writing better programs. Whether you’re a coach or you’re a fitness enthusiast that wants to get better results, I share a process of how to design a program that will improve your looks, performance, help you feel better, while being able to give you longevity in the weight room (this is about the long game). IN THIS EPISODE YOU’LL LEARN: => The questions we MUST answer first before creating a program (if you don’t do this you’ll waste your time). => Why what people like does matter when it comes to writing programs (it has something to do with compliance). => The 4 goals I bucket clients into and the Athlete For Life bucket and how I determine it. => The understanding of the neural-metabolic continuum and how it will help you write more effective programs. => My 8 primary variables of program design and how to use them as you change up programs. => How I progress and regress exercises and why I’ve bought ______ pieces of equipment. => Helping clients become savage comes along with addressing their movement limitations (or you’ll beat them up over time). => The 4 buckets of exercises and different program design examples to show you how to use them. => The myth of structural balance and should you row 3x more than you press (you’ll be surprised by this one!). => The value of testing and which things I test at Vigor Ground Fitness and Performance. => Should we REALLY change the program every 3-6 weeks? => Why “slow cooking” is one of the best way to get clients incredible results over time. => Here’s how being a lazy coach has got my clients better results. => How I use modifiers, different stances, and other tools to improve the results of my clients. => The simple breakdown of set and rep ranges to use in your programs. => What does “touching intensity” mean and why you shouldn’t push your general population clients too often. I’m excited to say I’ve now partnered with the highest quality supplements I’ve been using for years - Live Momentous. It’s hard to trust supplements today, which is why I use the most rigorously tested supplements out there. What they say is in them, is in them. It’s also the only whey isolate that hasn’t upset my girlfriend’s stomach (she has ulcerative colitis). Get my favorites here: https://www.livemomentous.com/collections/luka-hocevar and use promo code “LUKA15” to get 15% off any order. Ten Thousand makes The World’s Best Men’s Training Gear And the ONLY Training Shorts You’ll EVER Need. Upgrade your training gear and get 15% off everything at www.TenThousand.cc/VIGOR If you need to replace your energy drinks (like I did in September of 2023) with clean energy, with no caffeine, no sugar, and no crashes, check out the KetoneIQ, my go to shot to give me focus, energy, and no crashes for when I’m working, coaching, and training. Get a 6-pack free and 30% of your subscription at www.KETONE.com/LUKA LINKS & RESOURCES: Vigor Ground Fitness and Business Summit 2024 https://www.vigorgroundfitness.com/vigor-summit-2024 Luka’s Courses and Workshops www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber